The first principle of building a fabulous body is LEAN. A Lean body is a body with a low body fat percentage and enough muscle mass to support function.

For women, an ideal body fat percentage for a healthy, beautiful, lean look is around 22-25%. That said, beauty truly lies in the eye of the beholder.

Some women may prefer to be leaner, especially if they’re athletes or need to maintain a specific look for their profession, like stage prep bodybuilders or models, aiming for a range of 17-20%. Others may feel best closer to 30%.

Remember: every body fat range aligns with a particular lifestyle and level of discipline. Dropping below 22% body fat requires a high level of discipline and a clean diet, while a higher body fat percentage allows for more indulgence.

In fact, around 30% is still healthy for women. Going below 20%, however, can sometimes lead to health issues.

So, consider your personal goals, what feels best for you, and what fits your lifestyle. For women, moderate body fat up to about 30-33% can still support a healthy, vibrant life. Beyond that range, excess fat may start to affect health negatively over time.

For men, the concept is similar, though the numbers shift. Due to differences in essential fat, women’s ideal body fat is typically 10% higher than men’s.

So if women’s optimal range is 22-25%, men’s range would be closer to 12-15%. For men, a body fat percentage of up to 20% is healthy; above 23% is where the health risks can begin.

Moving on to Muscle: Muscle is a metabolically active tissue, and your body naturally wants you to have just enough to support functional health.

If your goal is simply to be healthy and functional, you won’t need to aim for extreme muscle growth. But if you’re pursuing bodybuilding or want to push for a highly muscular physique, it’s important to know that the body doesn’t always support these goals from a health standpoint.

Doing conventional gym exercises, or running a marathon does not translate to functional strength. Function is about your body’s ability to perform daily activities with ease and without pain. Can you swim a mile comfortably?

Lift your child on a vacation when they’re too tired to walk? Easily get in and out of a car? Bend to tie your shoelaces without pain?

You don’t need extreme flexibility to hold a handstand (though it’s a good goal to keep), but you do need enough flexibility and mobility in your muscles and joints to handle the physical demands of daily life comfortably.

Most people today aren’t functional in this way; they’re de-conditioned. Our sedentary lifestyles lead to muscle imbalances and poor biomechanics, which can cause joint aches, pains, and even injuries.

You’ve likely heard about people suffering non-contact injuries during everyday activities these often stem from imbalances and improper alignment caused by prolonged sitting, poor posture, and ineffective workout techniques.

I’ve been there myself. I used to consider myself fairly flexible, but after suffering a triceps tendon injury, I realized just how restricted my movement really was. But challenges like these can bring growth.

Two beautiful things happen as a result of this injury. One, I bought a superbike and began adventure biking. Second, I quit conventional gym training. Believe it or not, despite investing heavily in a home gym, I haven’t done a single typical gym exercise not even a lat pulldown since my injury.

Why? Because now I’m focused on building functional strength based on flexibility and mobility. I’m ensuring that I significantly decrease my probability of being injured by prioritizing a foundation of functional movement over rigid routines. 

My goals have expanded. Yes, I still want to stay lean and build muscle for a strong, toned look, but now I’m equally focused on developing true functional strength.

My workout has shifted from lifting barbells and machine weights to doing hanuman dand, frog stands, sandbag workout, mudghars and so forth. I have started work on 5 levels of progressions one needs to achieve to go from de-conditioned to a conditioned individual.

I will upgrade FBX Training which a free course by the way in which you can enroll right now. I will update it to FBX 2.0 early next year. 

Having a ripped, six-pack physique doesn’t guarantee true health. A person may look fit, but if they lack a natural glow, struggle with focus, or experience digestive issues, what’s the point of looking good if they don’t feel good?

Most people’s standards for health are surprisingly low. They consider symptoms like headaches, low energy, bloating, indigestion, or brain fog to be a normal part of life.

But this isn’t true health it’s merely surviving. These issues may even be early signs of future chronic disease.

I’m talking about thriving and achieving optimal health. That’s why I’m developing an Optimal Health System designed to help you automate a truly healthy lifestyle.

This system includes quizzes, assessments, DIY courses, and coaching support if needed, all geared toward helping you build a fabulous body that is lean, functional, and healthy.

If you’re still reading, thank you. Your commitment shows that you genuinely care about your health and well-being.

Email the Keyword “habits” to my team at [email protected] and I’ll send you a free eBook on my top 10 healthy habits with actionable steps to help you get started.

Thank you for your time, Stay healthy, Stay Fabulous!