In the process of fitness

You will pay close attention to body fat.

Adjust through rational data

Your fitness plan is certainly desirable.

But there are some details about body fat percentage.

Are you clear?

When judging whether a person is obese,

The first is physical evaluation.

Then convert the number into weight.

Seeing a little fat man,

You will ask, "Do you have 200 Jin?" .

Such a measure is inaccurate.

In fact, in life,

We can easily find two people of the same weight,

But people with different obesity levels.

This is because their body fat percentage is different.

65438 +0?

? Body fat percentage range

Due to individual differences,

People of different heights and ages have different ideal body fat rates.

The Dutch sister lost weight for 2 years and didn't lose a pound.

But the figure looks much better. Why?

Are you also curious,

Why does 62.5kg look thinner than 56kg?

Because the same weight of fat and muscle,

The volume of fat is four times that of muscle! !

When we lose weight, we actually lose fat!

What are the different body fat rates by visual inspection?

Both body fat rate and muscle rate will affect a person's figure.

Body fat rate is the key to affect the body fat and thin.

For people who don't exercise often,

The picture that often appears is like this:

Very low muscle+very low body fat.

Low muscle+low body fat

Low muscle+medium body fat

Low muscle+high body fat

Many people think that low muscle+medium body fat is good.

In the best year or two,

Four or five years at most is really good.

As soon as the golden age is over, it demands more happiness.

For regular exercise,

A figure with a certain muscle content is like this:

Normal figure: body fat rate: 18-20%

Ordinary bodybuilding figure: body fat rate: 14%- 17%

Male bodybuilding figure: body fat rate: 9%- 13%

Professional bodybuilding figure: body fat rate: 5%-8%

Of course, men and women

The difference of body fat rate is also obvious.

People with different levels of exercise have different body fat rates.

As far as men are concerned,

14%-20% Under the age of 30 is the normal range.

However, the normal range over 30 years old becomes 17%-23%.

For ordinary people,

10%- 18% is the ideal range.

But the standard for bodybuilders is 4%-9%.

Number two?

? The control of body fat rate should be moderate.

Different individuals have their own ideal body fat percentage. For sports enthusiasts who lose weight and shape, is the body fat rate high, but is it good news that the body fat rate is extremely low?

No, human body fat is divided into two parts, namely subcutaneous fat and visceral fat, which are the main energy storage substances in the human body.

Subcutaneous fat affects appearance, and visceral fat grows around organs and affects health.

Fat also has protective effects on our body organs. Too low body fat rate will make the normal metabolism of human body disorder.

If visceral fat is too much, it is easy to increase the risk of cardiovascular disease and some chronic diseases.

Therefore, obesity mainly depends on body fat rate, and losing weight is also reducing fat and reducing body fat rate.

Normal men have about 3-4% body fat as essential fat, and women have 10- 12% fat as essential fat. Below this standard, it will affect health.

Men's body fat is higher than 25%, and women's body fat is higher than 35%, which will affect health and body shape.

Number three?

How to judge your body fat rate

Image contrast

By comparing the pictures, you can get a general idea of your body fat rate.

Measure the circumference of the body

Through the girth test of other parts of the body, the body fat rate can be measured relatively accurately, and the fluctuation is within 2%.

If you want to measure the body fat rate, you can calculate it accurately through the beauty report.

Machine testing

In the gym or hospital, there is usually an inbody (Body Composition Tester), which can calculate the contents of muscle, fat and water in the body.

It can also determine the proportion of fat in each limb.

The measurement of body fat percentage is influenced by many factors.

When measuring the percentage of body fat, it should be ensured that the measurement time is roughly the same as the previous measurement time. In addition, we should ensure that we are in a relatively calm state, so as to ensure that the obtained data is referential.

In addition, it should be noted that different algorithms have different results for the calculation of body fat rate, and the body fat rate needs to be combined with other references to make sense.

Number four?

Fitness standard and body fat rate

Because there are huge individual physiological differences between people, the body fat rate is not a completely objective and accurate standard.

The most objective and accurate standard to measure the training effect is self-change.

If we find that through exercise, we can improve our figure and health, then the body fat rate can really play a role.

Losing weight is losing weight, not losing weight.

And blindly pursue low body fat rate.

It will also be harmful to health.

For fitness friends,

Through the body fat content

Constantly improve the fitness plan!

I'm Shen. Did what I shared today help you? Please leave a message and tell me!