Body fat rate refers to the proportion of body fat weight to the overall weight of the human body, reflecting the amount of body fat content, which is the key to slimming! Body weight includes bone, muscle, blood, cell fluid, lymph and fat. People lose weight in some ways. But in this process, fat may not be consumed, but water or muscle is reduced. If you have a lot of fat and lose weight, then this is just a kind of "virtual thinness". Whether you are thin or not depends on your body fat rate.

Methods/steps

Generally speaking, the male body fat ratio 10 ~ 20% is normal, and the female body fat ratio 17 ~ 30% is standard. However, this standard is not fixed and will change with age. For women over 50 years old and men over 55 years old, the standard value of body fat percentage can increase by 2%-3% every 5 years old.

Body fat% = 1.2× body mass index +0.23× age -5.4- 10.8× sex (male 1, female = 0).

Body mass index is body mass index. Body mass index is equal to kilograms divided by square meters of height. This is the body mass index = H2.

For example, if a 20-year-old woman weighs 50kg and is 1.6m tall, then her body mass index =50÷ 1.62≈ 19.53, and her body fat rate is1.2xx19.

Finally, it is concluded that the female body fat rate is 22.636%, which is in the range of 17 ~ 30%, and belongs to the standard figure.

High body fat rate, thin body is also virtual. Some people don't look fat, but there is too much subcutaneous fat. This kind of ethnic group is prone to illness and fatigue because of excessive body fat, insufficient muscle mass and poor physical strength. Because of the lack of muscle and bone density, it will sag with a light press, and it will not rebound, and the muscle elasticity is poor. This kind of people are easily troubled by obesity and its derived three high diseases, metabolic syndrome, cardiovascular diseases and other diseases.

How to reduce body fat rate?

1. Diet and fat control

Let's start with the food source. You need to quit any fried food such as McDonald's and KFC, and don't touch any candy, chocolate or white rice or flour. All carbohydrates can only come from vegetables, a small amount of low-sugar fruits (such as strawberries, grapefruit and cherries) and complex carbohydrates (brown rice, oats and whole wheat products). The specific method is: 4 days is a cycle, and only 0.8 grams of carbohydrates are consumed per kilogram of body weight in the first three days. Carbohydrates must be complex carbohydrates. Protein should choose products with high BV (biological value), such as isolated whey protein, chicken breast, egg white, lean beef and deep-sea fish. Plant protein, such as soybean protein, is of little significance to the repair of muscle tissue. The only edible oils you can choose are olive oil (the main component of omega -9) and linseed oil/deep sea fish oil, and the latter is the main one, because linseed oil/fish oil contains the most abundant omega -3 essential fatty acids, which can accelerate the body's own fat catabolism. Peanuts are also a good source.

On the fourth day, the intake of carbohydrates was increased (3g per kg body weight), and the kg body weight in protein was reduced to 1g, while the fat remained unchanged. This can help your body to alleviate the state of carbohydrate deficiency and accelerate the already slowed metabolism, thus reducing the loss of lean body mass while reducing fat.

In this cycle, adjust your intake according to the change of weight until you reach your goal.

2. Aerobic exercise burns fat

Aerobic exercise has always been considered as the most effective way to lose weight. Aerobic exercise can mobilize the whole body muscles to participate in activities and consume a lot of fat during oxidation. It follows the scientific principle of slimming. For example, the average person jogging for one minute consumes about 15 kilocalories. If he jogs for 30 minutes every day and doesn't change his diet, he can lose one kilogram a week. In all kinds of aerobic exercise, swimming, running, cycling and skipping rope are all simple to reduce fat. To reduce the body fat rate, it is necessary to carry out aerobic exercise reasonably according to one's physical condition.

3. Strength training muscles

Aerobic exercise and diet to control fat can reduce body fat, but to reduce body fat rate, it is necessary to increase body muscle mass, so that the proportion of fat in weight will become smaller and the body fat rate will naturally decrease. On the other hand, strength training can exercise people's muscles, improve people's basal metabolic rate, and make people lose weight faster.

Can fat loss and muscle gain be practiced together?

The principle of reducing fat is "consumption is greater than intake" and the principle of increasing muscle is "intake is greater than consumption". This is the opposite process, and it is very rare to realize this.

However, in the novice period, because novice training has a "blowout effect", it is relatively easy to "gain muscle and lose fat". However, after the novice period, it is more difficult to achieve muscle gain and fat loss at the same time, and it is almost impossible to take care of both. Therefore, in traditional training, muscle gain and fat loss are separated. Generally, muscle gain and fat loss are realized first, and the muscle gain cycle is much longer than the loss cycle!