The normal body fat rate of men is 15- 18, and that of women is 20-25. For women over 30 years old, the upper limit of body fat rate can reach 30; Visceral fat grade is the healthiest between 4 and 5, not exceeding 9.
If the muscle mass is high and the body fat rate or visceral fat grade is high, it is necessary to reduce fat appropriately at this time. Reducing fat and shaping can be exercised at the same time, which is not contradictory. When exercising, first use small and medium weight, preferably small weight, to do shaping exercise, and then do moderate intensity aerobic exercise to achieve the purpose of reducing fat.
If the muscle mass is low and the body fat rate or visceral fat grade is high, you should lose fat first and then gain muscle. During the fat-reducing period, do muscle-building exercise with moderate intensity aerobic exercise to reduce fat, and then continue to do muscle-building exercise with large weight after the body fat rate drops to the normal range, but the aerobic exercise time should be greatly shortened, about 10-20 minutes, up to 25 minutes. When the muscle mass increases, the body fat rate or visceral fat grade generally increases. At this time, fat reduction, fat reduction and shaping can exercise together, which is not contradictory.
The time of instrumental exercise and aerobic exercise is at least 30 minutes, generally 45-60 minutes, the time of instrumental exercise is generally 45-60 minutes, and aerobic exercise is generally 65,438+00-20 minutes, at most 25 minutes.
For people with low muscle mass, if the body fat rate or visceral fat grade is high, even if they are not overweight, they should reduce fat appropriately, but they will also lose muscle mass in the process of reducing fat, which will lead to the decline of basal metabolism and increase the difficulty of reducing fat. Moreover, people with low muscle mass, even if they lose weight, do not have enough muscle mass to maintain a good figure, and can only become thin people, not sexy people.
People with normal muscle mass, in my experience, suggest to exercise in a way with low muscle mass. Most people who have no long-term sports experience, especially those who have not been engaged in weightlifting, wrestling, judo, shot put and other sports for a long time, generally have normal or low muscle mass. In the process of reducing fat, muscle mass will definitely decrease, and it is relatively more difficult to gain muscle, so it is very important to increase and maintain muscle mass. If you don't believe me, you can look at those really beautiful and sexy people. No one, male or female, has low muscle mass.
Fat loss period and muscle gain period do not mean that you can train your ideal body in one cycle, but often it takes many cycles, and shaping your body is not a one-off event. Forming good fitness, diet and rest habits is the basis of keeping fit for a long time.
Judging from the muscle mass, most people's muscle mass is within the normal range or low. In my opinion, it is somewhat contradictory to do shaping exercise during fat loss. It is not contradictory that the muscle mass is high or not much muscle is needed after fat reduction, but if the muscle mass drops a lot after fat reduction, the figure is not much better. No breasts, no ass, is it beautiful?