1. The body fat rate is low, and the body fat of female students is 18%-22%.
Dietary concept:
Carbohydrate 60%, protein 20%, fat 20%.
Sports planning:
Women are mainly pure strength.
Weekly exercise schedule:
Hip and leg training twice (3 days apart), the core is HIIT training 1 time.
Low body fat ratio formula reference
Breakfast (357-499 kcal recommended)
Lunch 350g corn and 1 boiled eggs (498-642 calories recommended).
Milk 250 ml
Green vegetables 200g
Dinner (357-499 kcal recommended)
200 grams of shrimp
Chiang rai 200g
Shengguo 150g
Dietary thinking and exercise planning of girls with different body fat rates
2. The standard body fat rate for girls is 22%-25%.
Dietary thinking
45-50% of carbohydrate, 20-25% of protein and 25-30% of fat.
Sports planning
Give priority to strength training
Weekly exercise schedule:
1 low-intensity aerobic exercise for 2-3 times, 30-40 minutes each time, and the heart rate was maintained at 130- 140.
2 Hip and leg training twice
3 core HIIT training 1 time 4 shoulders 1 time (whether you can do it or not)
Reference of standard body fat rate recipe
Breakfast (357-499 kcal recommended)
350g corn and 1 boiled eggs.
Milk 250 ml
Lunch (498-642 kcal recommended)
Stir-fried cabbage 200 grams
Dinner (357-499 kcal recommended)
Oats 60 grams
Green vegetables 150g
Breast meat100g
Dietary thinking and exercise planning of girls with different body fat rates
3. The body fat rate is slightly higher, with 26%-30% for girls.
Dietary concept:
40-45% of carbohydrate, 25-30% of protein and 30% of fat.
Sports planning:
Female strength: Aerobic =55
Weekly exercise schedule:
1 moderate and low intensity aerobic exercise for 40 minutes for 3 times, and the heart rate was maintained at 130- 140.
2 Hip and leg training twice
3 Shoulder, back and arm 1 time (you can do it or not, depending on the state)
Dietary reference with slightly higher body fat rate
Breakfast (357-499 kcal recommended)
Sweet potato100g
1 boiled eggs
Milk 250 ml
Lunch (498-642 kcal recommended)
Stir-fried wax gourd150g
Dinner (357-499 kcal recommended)
Green vegetables 150g
Chicken breast100g