The main reason is that muscle with the same weight is much smaller than fat with the same weight. Look at the picture below, which is also a comparison of 5 kg of muscle and fat.
So, girls, stop staring at the weight. Body shape is much more important than weight. Maybe other girls weigh more than you, but they are in better shape than you. This is the real reason.
There are many factors that determine body shape. We will discuss it in a subsequent article. Let's talk about the methods that can be simply measured.
1. Important perimeter
The most important girth is waist circumference, hip circumference and thigh circumference, so if you want to monitor your body shape, please measure and record these girths regularly. This will also give you more motivation to exercise.
waistline
Waist refers to the thinnest part of the waist and abdomen. The measurement method is as follows. When measuring, stand, keep your back straight and breathe evenly. Pay attention to whether the tape measure is horizontal and not too tight.
Because the abdomen is the easiest place to accumulate fat, the waist and abdomen are also the fastest changing places when reducing fat.
Hip circumference and waist-hip ratio
Hip circumference is the most obvious part of hip bulge, and waist-hip ratio is the ratio of waist circumference to hip circumference, which should be less than 0.86 for women and 0.95 for men.
Other perimeter
Other girth, including bust, thighs, calves, arms and neck, please measure and record according to your own needs.
2. Body fat ratio
Many intelligent weighing scale can measure body fat percentage, which is not accurate. It can be measured at the same time every day, for example, after getting up in the morning, to monitor the change of body fat rate.
You can also evaluate the approximate range of your body fat rate through the chart below.
3. Sebum thickness
Besides girth, we can also measure and record sebum thickness to judge the shaping effect.
Good and cheap fitness equipment recommendation (Part II), easy to use by pro-test! This paper introduces a sebum measuring instrument.
The following are some commonly used measuring points. You can also measure the place you want to monitor according to your own needs.
4. Recording method
At present, I haven't found a particularly good software or App to track my waistline information. At present, I have made a simple Excel file. If you find something similar to using the software, you can reply in the comments.
Every praise, every attention and every forwarding from you are the motivation for me to continue writing.