Embarking on a weight loss journey is not just about shedding kilos; it’s about sculpting a body that makes you feel confident and vibrant. One crucial metric on this path is body fat percentage. In this article, we’ll break down what body fat percentage is, how it can be measured, and what each percentage means for your health and appearance. 

Understanding Body Fat Percentage: 

Body fat percentage is the proportion of fat to your total body weight. 

While some body fat is essential for health, excessive fat can have implications on both your well-being and appearance. Measuring your body fat percentage provides a more accurate picture of your overall fitness level than just focusing on the scale.

How to Measure Body Fat Percentage:

1. Calipers: This method involves using skinfold calipers to pinch and measure the thickness of skin in various areas of your body.
2. Bioelectrical Impedance Analysis (BIA): BIA devices send a low electrical current through the body to estimate body fat percentage.
3. Dual-Energy X-ray Absorptiometry (DEXA): DEXA scans provide a detailed analysis of body composition, including bone density and fat distribution.

Breaking Down Body Fat Percentages:

1. Essential Fat (10-13% for women): This is the minimal amount of fat necessary for basic bodily functions. Below this level may lead to health issues.
2. Athletic/Fit (14-20% for women): This range is associated with good health and is typical for athletes.
3. Average (21-24% for women): Falling into this range is generally considered healthy, but improvements can enhance overall well-being.
4. Overweight (25-31% for women): Excess fat in this range may have health implications, and a focus on healthy lifestyle changes is recommended.
5. Obese (32% and above for women): Higher body fat percentages are associated with increased health risks, and intervention is crucial for overall well-being.

The Connection Between Health and Appearance: 

Achieving and maintaining a healthy body fat percentage is not just about aesthetics; it’s about overall well-being. Excessive body fat has been linked to various health issues, including heart disease, diabetes, and hormonal imbalances. Conversely, a healthy body fat percentage can boost energy levels, improve mood, and enhance self-esteem.

As you embark on your journey to achieve 20% body fat, remember that it’s not just a number on a scale– it’s a holistic approach to health and confidence. Embrace the process, celebrate small victories, and focus on the positive changes you’re making in your life. Your body is capable of incredible transformations, and each step you take brings you closer to the vibrant, confident version of yourself. 

Keep moving forward, stay positive, and know that you have the power to shape your own narrative.

You’ve got this!

Whatever your motivation is to look good for summer, here are a few tips you can follow to help you in terms of fat loss:

Exercise Regularly for Fat Loss

To lose fat for summer, you need to burn more calories than you consume in a day. Exercise is a great way to help create a deficit when paired with a reduction in calories consumed. Doing high-intensity workouts, such as interval training or Tabata workouts that incorporate plyometric exercises like burpees and jump squats, is one of the best ways to burn a lot of calories in a shorter amount of time, while also increasing your metabolism for hours after the workout is complete. This way, you end up burning more calories even after the workout is finished.

Resistance training aids fat loss by helping you build muscle. The more muscle you have, the more calories you will burn on a daily basis. This is one of the best tips for fat loss, as more muscle will also help you keep the weight off, even after summer has ended.

Another workout tip that is great if you are able to track your heart rate is to try and work out at 60-70% of your maximum heart rate for optimal fat loss. You can roughly work out your maximum heart rate by subtracting your age from 220. For example, if you are 30 years old, your maximum heart rate will be around 190 beats per minute, and your ultimate fat-burn zone will be between 114 and 133 beats per minute.

Sleep Your Way to a Summer Body

A lack of sleep increases levels of ghrelin, the hunger hormone, and therefore interferes with fat loss. Insufficient sleep also leads to reduced willpower and increases the likelihood of you making bad food choices. Aim for seven to nine hours of sleep a night, and take a nap every now and then. A few tips for improving sleep are:

• Eating foods that are high in tryptophan, such as chicken, beef, or almonds, as it helps your body produce serotonin, which helps you relax at night and go to sleep. Eat these foods at dinner, so that they can have the necessary effect at bedtime.
• Avoid exposure to blue LED light from screens at least 30 minutes before you go to sleep, as blue light exposure reduces the amount of melatonin, the sleep hormone, that your body produces.
• Practice time-restricted eating, where you limit your eating window to at least 12 hours a day, and eat at similar times. This helps to balance your circadian rhythm, which is your body’s natural sleep and waking-up cycle.

Try Time-Restricted Eating or Intermittent Fasting

Fasting for weight loss is perhaps something you did not expect to see on this list of fat loss tips. Reducing your daily eating window is a great way to lose weight, as it helps decrease the amount of time you have in a day in which you can eat. Time-restricted eating is when you only eat within a nine- to twelve-hour window, and intermittent fasting starts when you eat within an eight-hour window and fast for at least sixteen hours. Eating less often is not the only benefit of fasting. When we fast, our bodies go into a state of autophagy, which is the body’s natural cell-recycling system.

Autophagy stimulates lipolysis, which is the process of fat burning, and also speeds up cell regeneration, which can help prevent or reduce loose skin after weight loss. Fasting also stimulates the release of the human growth hormone (HGH), which helps improve body composition by encouraging fat loss and muscle growth.

Try Products from the Herbex Slimmers and Attack the Fat Ranges

At Herbex, we have an incredible selection of herbal products that are all designed to help you lose weight and unwanted fat. By following the fat-loss tips discussed above, paired with products like the ones found in our Herbex Slimmers and Attack the Fat ranges, you can start to lose weight, and be a lot closer to your goal by the time the summer holidays arrive. You can buy Herbex products at any Clicks, Dischem, or major retailer nationwide, or online at Takealot.com.

1. Sizzling Squats: Ignite Your Lower Body!

Get ready to set your glutes and quads on fire with squats – the ultimate lower body blast! Not only do squats help burn calories and build strength, but they also shape your booty and tighten your thighs. Start by standing with your feet shoulder-width apart, lower yourself down as if sitting in an imaginary chair, and then push through your heels to rise back up. Amp up the intensity by holding dumbbells or adding jump squats for an extra cardio boost!

2. Marvelous Mountain Climbers: The Calorie Incinerator!

Calling all cardio queens! Mountain climbers are your secret weapon to torching calories and activating your core muscles. Begin in a high plank position with your hands directly under your shoulders. Alternate driving your knees towards your chest, as if you were climbing a mountain. Engage your abs and keep your hips low for maximum effectiveness. Trust us, you’ll feel the burn in no time!

3. Dynamic Dance Workouts: Sweat It Out and Shake It Off!

Who says working out can’t be fun? Unleash your inner dancing diva and shed those kilos with dynamic dance workouts! Whether it’s Zumba, hip-hop, or belly dancing, these high-energy routines will have you grooving, sweating, and smiling from ear to ear. Not only will you burn calories, but you’ll also improve your coordination and boost your mood. So turn up the volume and get your groove on!

4. Planks That Pack a Punch: Core-Crushing Delight!

Ready to sculpt a strong and toned core? Look no further than the almighty plank! This exercise targets your abs, obliques, back, and shoulders, all while helping you develop stability and balance. Start by assuming a push-up position, resting on your forearms instead of your hands. Keep your body in a straight line from head to heels, engage your core, and hold for as long as you can. Feel the burn and watch your midsection transform!

5. Jumping Jack Joy: Cardio Blast with a Twist!

Rev up your heart rate and get your blood pumping with the classic jumping jack! This full-body exercise is a fantastic calorie burner and an excellent addition to any flat-blasting routine. Start with your feet together and your arms at your sides. Jump your feet out wide while simultaneously raising your arms overhead. Return to the starting position and repeat. For an added challenge, incorporate variations like squat jacks or plank jacks. Get ready to jump your way to a fitter, more fabulous you!

1. You won’t feel so hungry

When you’re trying to lose weight, the last thing you want to be is hungry all the time. So the next time you’re peckish, drink water first. Dehydration actually slows down your metabolism, while staying hydrated can serve as an appetite suppressant.

2. Help protect your body against cancer

This one’s a biggie. Research has shown that people who drink more water can reduce their risk of getting bladder cancer by 50%, and colon cancer by 45%. Staying hydrated may also reduce the risk of breast cancer – one of the biggest forms of cancer in South Africa.

3. You’ll feel happier

We know you can’t be Little Miss Sunshine every day, but it’s a fact that dehydration can affect your mood and make you grumpy and confused. So the next time you’re cranky, drink some water and you’ll instantly think clearer and feel happier.

4. Fewer aches and pains

Don’t worry, it’s probably not old age making your joints creaky, you might just be thirsty. Drinking water can reduce pain in your joints by keeping the cartilage soft and hydrated, while also preventing muscle cramps.

5. Ace your gym workouts

Being well hydrated before a workout will help you perform better. Since 75% of our muscle tissue consists of water, being dehydrated can make it shrivel, which results in possible muscle fatigue. So drink lots of water and energise your muscles for a killer workout.

6. Let go

Water helps our bodies get rid of waste by helping dissolve fats and soluble fibre, which prevents constipation and also reduces the burden on the kidneys and liver by helping to flush waste products.

7. Look younger

Forget expensive face creams. Hydrated skin not only looks plump and less wrinkly, regularly drinking water can also improve the colour and texture of your skin by keeping it regenerating and building new cells.

8. Feel better quicker

Some studies have shown that water may help with decongestion and that hydrating helps the body bounce back when you’re feeling under the weather. While this isn’t a cure-all, it certainly couldn’t hurt having a bit more fluids when you’re sick.

9. Do your heart a favour

There seems to be a link between the chances of dying from coronary heart disease and water intake. Research has shown that drinking more water means a lower risk of death from coronary heart disease. That risk of death rises significantly when intake of ‘high-energy fluids’ like soda and juice increases.

10. Put a jump back in your step

Move over coffee (which just dehydrates you further), water is just as good at fighting fatigue. One of the most common symptoms of dehydration is tiredness, so grab a big glass of water and get ready to go back to your perky self!

TRY THESE 5 EXERCISES THE NEXT TIME YOU’RE AT THE BEACH:

1. Soft sand running
Soft sand running is the original and best beach exercise. Running in soft sand expends 1.5 times more energy than running on the road, while also helping to reduce impact on the ankles, knees and hips.

How to do it: Break up periods of soft sand running at a slower pace with faster pace running on the hard sand. This form of interval training will amp up the intensity and help you to burn more calories.

2. Bodyweight jump squats
Jump squats are great beach exercises, as they help to improve lower body strength and power. The soft sand allows for an increased degree of difficulty, as well as improvements in balance and joint stability.

How to do it: Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. Dip your knees and explosively jump as high as you can. When you land, immediately squat down until your upper thighs are parallel to the sand and jump again.

3. Surfer get-ups
Surfer get-ups are the burpees of the beach. It’s not only a great full-body exercise – it will also help aspiring surfers get out of the water and on their boards quicker and easier.

How to do it: Start on the ground in a low plank position with your hands under your shoulders and your belly touching the sand. Push up from the ground and jump into a squatting position with the right leg in front of the left, as if you’re balancing on a surf board. Remember to squeeze your glutes and engage the core. Return to the original plank position and repeat with your left leg in front of the right for the surf stance.

4. Bear crawls
Bear crawls are an excellent conditioning exercise. While it looks deceptively easy, you’ll be surprised at how quickly it will have your arms, shoulders and quads burning. Add some soft sand into the mix, and you will be sweating and breathing heavily in no time.

How to do it: Start on all fours, brace your abs in tight and lift your hips slightly to raise your knees off the floor. Propel yourself on all fours without allowing your knees to touch the ground.

5. Ocean swimming
Swimming is one of the best exercises to work out the entire body. And because more muscles are being used, you burn more kilojoules in a shorter amount of time.

How to do it: Start slow, go at a pace that you can manage comfortably and focus on rhythm. Build up your total distance over time. If open-water swimming isn’t your thing, you’ll still get plenty of exercise catching waves and body boarding the day away.

Sand Tips:

• Try exercising with bare feet to give your feet and ankles a workout. But if you have a history of weak ankles, wear shoes.
• Always wear sun protection.
• Don’t forget to drink water.
• Check your training area for any sharp objects or other hidden nasties.

Let’s be honest – letting go of the warm embrace of your cosy bed on a frosty, pitch-black winter morning to exercise is HARD! So how can you make it less dreadful?

#1 Heat up your bedroom before getting up:
Find a heater with a remote, and as soon as your alarm goes off, turn the heater on full blast. Within a few minutes, your room will be toasty warm and getting out of bed will be less daunting.

#2 Tune your alarm:
Use your iPod or smartphone to wake you up with a song that you know will lift your mood and get you going.

#3 Be accountable:
Find someone who will commit to joining you in the morning for walks or workouts, and hold you accountable for not showing up.

#4 Warm-up indoors:
Do some jumping jacks, squats or push-ups in your living room before heading out. Not only will it get your heart rate going and your blood circulating, you’ll be less likely to get back into bed.

#5 Try something new:
Switch up your routine and get excited about exercise again by joining a new class at gym or trying a new walking/running route.

#6 Reward yourself:
Give yourself something to look forward to after your morning walk/run/workout in the bitter cold, like a hot cup of coffee with cinnamon sprinkles, a warm and nourishing breakfast or a steamy shower.

#7 Get your four-legged friends involved:
Dogs don’t care what the weather’s like. A wagging tail and disappointed eyes might just guilt you into getting up when you really don’t feel like it!

#8 Commit to ten minutes:
Tell yourself that you only have to exercise for ten minutes. Once you get going, chances are that you’ll keep on going even after your ten minutes are over. And if you don’t – at least you did something!

Yoga Therapy is becoming an important modern pillar of support for both physical and mental health. It is where scientific research, medical studies, psychology and yoga converge. Yoga Therapy adapts traditional yoga practices to each individual, working with their physical, psychological and emotional needs, their history and environment and collaborates with other medical and health practitioners to offer a holistic approach to health and wellbeing.

Contrary to popular belief, not all yoga practices are suitable for everyone. In fact, the general yoga poses that are taught in yoga classes and which we find all over the internet are actually contraindicated for people suffering from high blood pressure, heart disease, diabetes, scoliosis, herniated discs, inflammatory bowel disease, autoimmune disease, cancer, asthma, coronary disease and many other physical health issues. Some yoga practices can also be counterproductive, even dangerous, for anyone suffering from mental illness, eating disorders, clinical depression, PTSD and panic disorders.

Yoga Therapy combines a knowledge of modern medicine and scientific research, an understanding of trauma-informed psychology, traditional yoga and breathing practices, and Yoga Therapy has evolved to become a safe and effective form of complimentary therapy. 

Yoga Therapy has been born from a need to improve our physical and mental health in a world which is often confusing and stressful. It provides a safe space where one can find silence, introspection and a re-connection to ourselves and others.

Yoga Therapy is a science and knowledge-based platform, offered by compassionate, certified practitioners, which provides sensitive guidance and teaches safe tools that can be incorporated into everyday life, making yoga, and its profound benefits, accessible for everyone.

How is yoga therapy different to yoga?

Yoga Therapists are trained yoga teachers who have further qualified as Yoga Therapists. Becoming a Yoga Therapist requires over 1,000 hours of study, including case studies under supervision, assignments, and exams; and specializes in the therapeutic side of yoga.  Yoga Therapists are trained to understand how the body and mind functions – the muscles, bones, nervous system, immune system, reproductive system, cardiovascular and respiratory systems; as well as how the psychology and experiences of a client need to be taken into account when structuring a therapy plan.

Yoga Therapists work one-on-one with clients, so every session is tailored specifically to each person’s needs and goals. Yoga Therapists work safely due to their medical knowledge of the body, their ability to modify yoga poses to make them suitable for the individual, and their awareness of the psychological aspects, including trauma, which affect the relationship between a therapist and a client.

Yoga Therapists always begin with a client assessment to get a clear picture of what the client is struggling with and to determine how best we can help. Only then do we begin to work out a tailored Yoga Therapy programme, and this programme constantly evolves and adapts with the client’s progress.

We also collaborate with medical and other health professionals so that we form part of a team to support a client and approach health from a holistic perspective.

Every person is unique and Yoga Therapy recognises that uniqueness with a tailored, trained and gentle approach to support each person, in a natural and holistic way, towards better physical and mental health.

Who is yoga therapy for?

Yoga therapy is accessible to everyone because it is adapted to the individual – it meets each person where they are at that point in their lives moment and guides them towards what they need!

Yoga Therapy is particularly effective for diseases which are affected by chronic stress and anxiety as it teaches how to balance the nervous system and build resilience. For those suffering from panic attacks, Yoga Therapy can be of enormous help.

Regulating stress hormones, targeted movement and learning to reconnect in a healthy way with your body, can also support weight loss.

Many of today’s illnesses like Diabetes type 2, heart disease, digestive issues, auto-immune diseases, high blood pressure and high blood sugar are caused or aggravated by chronic stress, poor nutrition and lack of physical movement; Yoga Therapy has been proven to be an effective complimentary therapy, together with traditional medicine.

Yoga Therapy is beneficial for helping to recover from physical injuries, support post-operative care, helps for herniated discs and mitigating spinal degeneration, maintaining mobility and flexibility without causing injury; recovery after cancer treatment and for improving breathing patterns and lung function to help with respiratory issues such as asthma or hyperventilation, amongst others.

Yoga therapy is also ideally suited to older people who would like to maintain or rebuild their mobility, joint health, strength, posture and balance and to avoid falls, weakening bones and degenerative diseases. You’re never too old to begin with a gentle Yoga Therapy programme! 

How has yoga changed your life?

I began practising yoga about 10 years ago after spending many years in the dance world, as a teacher and professional dancer.

I loved the way yoga kept me fit, flexible, strong and healthy physically but I also experienced the amazing benefits of learning to adapt my breathing in a way that made me feel calmer, more balanced and alleviated anxiety and feelings of overwhelm.

When my world was shattered with the tragic loss of my beloved daughter, it was the only thing that gave me the space to quietly move and breath and… achingly slowly, to find a measure of acceptance and peace. Whilst I did not understand how yoga helped me with my trauma at the time, it sparked my desire to find out more about somatic, body/mind therapies, and to return to teaching, initially leading me to qualify as a Yoga Teacher. Wishing to help others and seeking a much more therapeutic approach, I discovered the Internationally Accredited, Yoga Therapy Institute in the Netherlands and began my training and my journey of discovery.

Over the past year I have learned so much more about how Yoga Therapy can be of practical value in so many areas of our complex lives. It offers a natural and multidimensional approach to living with more ease and resilience in both body and mind and I am very grateful to be able to pass this knowledge on to my clients.

Note: The Yoga Therapy Institute is accredited to the International Association of Yoga Therapists (IAYT) in The USA and their qualifications are highly respected and recognized worldwide.  

Want to find out more? Follow Bronwen, and Pura Yoga Therapy, on social media:
Facebook: Pura Yoga Therapy
Instagram: @be.e_in.flowyoga
Website: www.purayogatherapy.com
Email: bronwen@purayogatherapy.com

On the beach, in studios, at home, on rooftops and in hotpods, people have been practicing yoga in numerous venues for thousands of years. Exercise fads have come and gone (anyone remember the power balance bracelet craze?), but the art and discipline of yoga has stood the test of time. So what exactly is yoga and why the hype?

Let’s start with what yoga isn’t. Yoga is not a religion. It is not only for vegan ‘hippies’. It’s not boring. It’s not just for women. And it is not only about performing seemingly impossible poses where one has to balance on one hand while your toes touch your forehead.

So what IS yoga?

The practice of yoga is a form of science that unites the body, mind and spirit. (The word ‘yoga’ is derived from the Sanskrit word ‘yuji’ and literally means ‘union’.) Based on five principles which all work together for optimal physical and mental health (breathing, movement, relaxation, nutrition, and positive thinking), yoga is about using poses, meditation, and breathing to create self-awareness, forge harmony within the body, calm the mind, and embrace one’s environment.       

The benefits of yoga

The benefits of yoga extend far beyond the mat.

• Yoga helps you manage stress and eases anxiety
• Yoga relaxes you, which in turn aids sleep
• Yoga improves balance and flexibility
• Yoga builds strength
• Yoga helps with pain relief and reduces inflammation
• Yoga could improve heart health and reduce the risk of heart disease
• Yoga encourages healthy eating habits
• Yoga increases energy levels
• Yoga boosts your mood
• Yoga introduces you to a wide, inclusive and supportive community

The different types of yoga

Yoga offers a number of different styles to suit everybody’s preference, goals and personality.  All yoga styles will leave you feeling relaxed and will increase strength and flexibility, but it is best to find the style that suits you and your needs for maximum return and enjoyment. Here are five of the most common ones:

• Hatha yoga is great for beginners as it incorporates a combination of many styles. You’ll start with a series of breath-controlled exercises, followed by a series of poses (or ‘asanas’) to tone the body, and end with a simple meditation to clear the mind.
• Ashtanga yoga is a more advanced style comprising a more energetic routine, flowing from pose to pose.
• Bikram yoga is done in a heated room to encourage sweating which releases toxins. The sequence comprises 26 set movements and two breathing exercises with the aim of detoxing, stretching, relieving stress, toning your muscles and healing chronic pain.
• Yin yoga offers a slower pace targeting your deep, connective tissues, releasing energy and cleansing the body. It focuses on the meditative aspect of yoga.
• Iyengar yoga focuses on detail, precision, posture and alignment, ideal for those with a chronic medical condition or injury.

Can you lose weight by doing yoga?

In short, yes. But not in the traditional ‘get-your-heart-rate-up-and-burn-more-calories’ sense. Yoga teaches self-awareness and mindfulness, and as such you tend to be more in tune with your body, and the purpose the food you are eating serves. It also keeps you in the right mental space so you can make the best decisions for maintaining healthy eating habits. If weight loss is the goal, then regular participation in ashtanga and bikram are great options. Whether it is to complement an exercise programme, manage stress, clear the mind, or all of the above, yoga is a way of life. Have you tried it? Comment below and let us know what you thought. 

1. Embrace the cold weather
To stay motivated during winter you need to change your mind-set about the cold weather. Sure, curling up under a blanket and binge-watching your favourite series is going to be very tempting when it’s freezing outside. But, rather focus on how invigorated you’ll feel after a quick run in the crisp, cold air, or the wonderfully hot shower you’ll enjoy after a workout. You can always hit the couch after.

2. Gear up for the cold
If you’re going to be training outside, or even just travelling between home and gym in the cold weather, you need clothing that will keep you warm enough even in sweaty gym clothes. You don’t have to spend a fortune, just invest in some key items that you can layer for warmth.

3. Stay active throughout the day
There’s no need to always do a long workout. If you’re busy at work or at home, on a tight schedule, or just feeling the winter blues, it’s better to set goals that involve an accumulation of exercise, like walking up the stairs five times over the course of the day.

4. Avoid the couch and warm up inside
If you’re planning a session after work, get into your active wear immediately once you get home or better yet, get dressed before leaving work. And don’t sit down on the couch, as you probably won’t get back up. Before going outside, get some active stretches in like leg swings, butt kicks or jumping jacks. This will get the blood flowing to your muscles and joints, warm you up, and raise your energy levels.

5. Make yourself accountable
When you tell a friend you’re meeting them for a workout, you’re definitely more likely to go as you don’t want to let them down. Besides that, exercising with a friend is a lot more fun!

6. Take up a winter sport
If you’re a competitive type, or not a fan of commercial gyms, why not try a winter sport? From action netball to indoor soccer and cricket, there are great options that will put a whole new twist on your cold-weather workout plans.

7. Get creative at home
If you really can’t bear the cold, think about investing in a workout DVD, maybe getting some dumbbells, or just using your own bodyweight for a killer workout. You don’t even have to get out of your tracksuit pants.

8. Try something new
There’s nothing like signing up for a new class or joining something different to get you up and moving during chilly months. By trying something new, you reignite your motivation for fitness, cold weather and all! You could try one of these indoor activities:

Spinning
• Guaranteed to get your heart pumping along with your leg muscles.
Zumba
• Build up a good sweat as you learn fun dance routines.
Squash
• High intensity and good fun, this is an old indoor favourite.
Aerobics
• Enjoy a high-energy workout that will leave you energised.
Yoga or pilates
• Strengthen and lean out your entire body in a relaxed setting.
Dancing lessons
• Hip hop or ballroom – you’ll be fit as a fiddle in no time.
Swimming
• Get a full body workout that’s low intensity but highly effective.