In order to get the ideal body
In the process of fitness
We will keep a high degree of attention to it
Adjusted by rational data
Our fitness program is certainly desirable
But there are some details about the body fat rate.
Are you clear?
When judging whether a person is obese, the first is the assessment of the body, and then the body is converted into weight.
When you see a little fat man, you will ask, "You have 200 pounds." This measure is not accurate.
In fact, in life we ​​can easily find two people with the same weight, but the degree of obesity is very different.
This is because their body fat rates are different.
NO.1 range of body fat percentage
Due to individual differences , the ideal body fat ratios of different heights and ages are different.
â–² This Dutch sister paper, lose weight for 2 years, weight is not reduced. But the figure looks much better, why?
â–² Are you also very curious, why does 62.5kg look thinner than 56kg?
Because of the same weight of fat and muscle, the volume of fat is 4 times that of muscle! ! We lose weight, in fact, it is fat loss!
What is the difference in body fat percentage?
Body fat rate and muscle rate affect a person's body, body fat rate is the key to affecting body fat and thin.
For people who don't exercise very often, the body that often appears is this:
Very low muscle + very low body fat
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Low muscle + low body fat
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Low muscle + medium body fat
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Low muscle + high body fat
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Many people think that low muscle + medium body fat is good. In the best one or two years, up to four or five years is really good. When the golden age is over, ask for more happiness .
For regular exercise, the body with a certain muscle content is like this:
Normal normal body
Body fat percentage: 18-20%
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Ordinary bodybuilding
Body fat percentage: 14%-17%
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Male bodybuilder
Body fat percentage: 9%-13%
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Professional bodybuilding
Body fat percentage: 5%-8%
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Of course, the difference in body fat ratio between men and women is also obvious, and there are also differences in the body fat rate of different exercise levels.
In the case of men, 14%-20% under 30 years old is the normal range, while the normal range above 30 years old is changed to 17%-23% .
For the average person , 10%-18% is the ideal range, but the standard for bodybuilders is 4%-9% .
NO.2 The control of body fat percentage should be
Different individuals have their own corresponding ideal body fat rates. For sports enthusiasts who are slimming and shaping, it is not good to have a high body fat rate, but is the very low body fat rate good news?
No, the body's fat is divided into two parts, subcutaneous fat and visceral fat, as the main energy storage substance in the human body.
Subcutaneous fat affects the appearance, and visceral fat grows around the organs, affecting health.
Fat also has a protective effect on our body organs. Too low a body fat rate will cause the body's normal metabolism to be disordered.
If there is too much visceral fat, it is easy to increase the risk of cardiovascular disease and some chronic diseases.
Therefore, obesity mainly depends on the body fat rate, and weight loss is also to reduce fat and reduce body fat percentage .
Normal men have about 3-4% body fat is essential fat, and women 10-12% fat is essential fat. Below this standard, it will affect your health.
Men with body fat above 25% and women above 35% are obese, affecting health and affecting the body.
How does NO.3 judge your body fat percentage?
Picture comparison
Through the comparison of pictures, you can get a general understanding of your body fat rate.
Measuring body circumference
By testing the circumference of other parts of the body, the body fat percentage can be measured relatively accurately, with a 2% float.
Want to measure your body fat rate, through the shape report, you can accurately calculate.
Machine test
In the gym or hospital, there is usually an inbody (body composition measuring instrument) , which can calculate the body muscle, fat, and water content.
It is also possible to determine the proportion of fat in each limb.
Body fat percentage measurements are influenced by many factors.
When measuring the body fat percentage, the measurement time should be approximately the same as the time period of the previous measurement. In addition, you must ensure that you are in a relatively calm state to ensure that the data obtained is informative.
It should also be noted that different algorithms have different differences in the calculation results of body fat percentage, and the body fat ratio needs to be combined with other references to have significance.
NO.4 Bodybuilding and body fat rate
Because of the huge individual physiological differences between people, the body fat rate is not a completely objective and accurate standard .
The most objective and accurate criterion for measuring training outcomes is its own change.
If you find that you have improved your body and improved your health through exercise, your body fat rate will work.
,
Losing weight is not fat loss
And blind pursuit of low body fat rate
Too low body fat rate is also unfavorable to the body, so don't walk into the lost pursuit of extremely low body fat rate!
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