My other half and me got out body fat % done today. Mine was 24.6 is this average? whats my best way to tone up and reduce it to 20%?
Average for a woman is about 26.5.
Reducing it requires a better diet coupled with increased exercise to maintain a calorific deficit. This will cause you to lose weight
Eating protein after exercise is only necessary if you have worked your muscles to failure. The burning sensation that you feel in your muscles is the result of tearing muscle tissue. Protein and water are requred for your muscles to repair themselves.
If your goal is to reduce body fat percentage then I would recommend being very strict in your diet by reducing your carbs overall in favor of fats and protein and staying active, especially focusing on strength training over cardio. Using a calorie tracking app is very helpful with this. By reducing the amount of carbohydrates you consume, your body is then forced to use its reserves. If you don't exercise and keep your muscles working then your body will go after your muscle tissue first.
Mine is 21%. I think that's due to genetics for me though.