Fat does not make you fat

50 years ago, the sugar industry quietly paid scientists to point the blame at fat. You must have seen reference intakes on food labels. These show you the maximum amount of nutrients and calories that should be consumed in a day. You've probably heard about having your 5 a day too. It's all nonsense.

Body fat percentage test

It is essential to know your body fat percentage in order to correctly evaluate your health and fitness. Your body fat percentage divides your body weight into two categories which are fat mass and everything else. It is important to note that fat is not the enemy as it helps to keep you warm and protects your vital organs and joints. Have a look at the picture to visualise what body fat % you are then check what range you fall under the chart below and if it is healthy.

Genetics and muscle building

Genetics play a part in determining how much muscle structure you can obtain. We each have a different ratio of certain muscle fibres. You cannot change your genetic predisposition on how much muscle mass you can add and while it is true that your genetics influence this, you can still increase muscle mass and strength. The limit of how much size and strength you can add is not entirely in your hands. But do not let genetics dishearten you from gaining the benefits of working out as it is proven that anyone who follows the correct diet and exercise plan will increase their muscle mass and lose fat regardless of their genetics.

Body types (somatotypes)

Over the years it has been accepted that humans can be classified into three groups of body types. 

These are ectomorphs, mesomorphs and endomorphs.

Ectomorph (Thin) : Long, slim, thin muscle limbs, low fat storage, not predisposed to store fat/build muscle. Ectomorphs usually complain that they can't ever gain any weight and also boast that they can eat so much without gaining anything.