The way people test the weight loss effect is usually to weigh themselves.

I think that I only see the decline in quantity.

It is equivalent to being thin and beautiful.

In fact, this is not the case.

Losing weight is not simply the same as losing weight

What really controls our body fat is the body fat rate.

As the name implies, "body fat rate" is "the ratio of body fat". A person weighs 50 kg, and the body fat rate is 30%, which means that he has 15 kg of fat in his body.

The volume ratio of muscle and fat with the same weight is 1:3. Many people lose a lot of muscles when they lose weight, and their weight naturally drops, but their appearance is not much thinner, and they are still very loose. Therefore, the importance of body fat rate when slimming is absolutely no less than weight!

As for the body fat rate, what is the standard?

In principle, the body fat rate of women under 30 years old should be below 25%, and that of women over 30 years old should be below 30%; The male standard is reduced by 5%, that is, 20% and 25% respectively.

Female body fat formula

Parameter a = waist circumference -cm (waist circumference) x 0.74

Parameter b = (total weight -kg x 0.082)+ 34.89.

Body fat weight -kg = a-b

Body fat percentage = (total body fat weight ÷ body weight) x 100%

Male body fat formula

Parameter a = waist circumference-cm x 0.74

Parameter b = (weight-kg x 0.082)+ 44.74.

Body fat weight -kg = a-b

So how to reduce our body fat rate?

There are two ways to reduce body fat rate, one is to reduce fat, and the other is to gain muscle.

I believe everyone can understand that reducing fat means reducing body fat. Most of the diet and exercise we do to lose weight are for this goal. When it comes to muscle gain, it is estimated that many girls will resist it and think that it will become like this after muscle gain.

Many people want to say that this figure is a state that athletes or bodybuilders take sports as their main business and will have all year round. Their physical conditions are very harsh, and they need a lot of exercise and a strict diet. As ordinary people, it is difficult for us to practice like this. In fact, we girls are all like this after gaining muscle.

such

The figure proportion and visual effect are great.

For everyone's health and beauty.

Better Jun recommended several simple exercises to reduce fat and increase muscle.

1. Jumping box

Jumping box training has developed many approachable movements in recent years, and it can also be developed into a whole set of interval training by combining times and time. In addition, jumping box training can also improve the coordination, balance and explosiveness of human body.

rope skipping

Skipping rope is small and convenient, not easily restricted by the venue, and the effect is equally amazing! Remember to wear shoes and choose a flat ground before starting skipping training; Keep the leg elastic and avoid deadlock and knee pressure.

treadmill

Compared with the outdoor environment, it is easily affected by the site and climate. It is not only safe but also convenient to adjust the speed to perform "sprint and rest" interval training on the treadmill. I suggest you start with "sprint in a short second and rest in a long second", and then slowly increase the sprint seconds according to your own ability to improve your cardiopulmonary endurance and break through the bottleneck of fat loss.

Ride a bike

High-intensity interval training combined with sprinting and cycling can effectively reduce fat. In addition, cycling can increase resistance and strengthen the muscle endurance of lower limbs when pedaling.

push-up

Body prone, arms straight, hands shoulder width (or slightly wider), feet together (or slightly apart); Inhale and bend elbows, so that the chest contour is close to the ground, and the back waist should not be excessively arched; Exhale until your arms are straight and exercise your arms and back muscles during push-ups.

You must do stretching after exercise. After stretching, the coordination of muscle groups will be improved, and when the coordination of muscles is improved, the ability of muscle growth will also become stronger.

Just stick to reducing fat and gaining muscle.

A good figure is just around the corner

What are you waiting for,

Put on your tracksuit,

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