Small fresh meat evolved muscle man!

One of the reasons why most people walked into the gym was to get rid of the body fat. Body fat refers to the fat we can see in the mirror. The lower the body fat, the better the scale and details of the muscles. The higher the body fat content, the more the muscles are covered.

For better details, you need to remove some of the subcutaneous fat that covers your muscles.

How to determine the percentage of body fat?

The most accurate and lowest cost method for measuring body fat is to use body fat clamps. There are other ways to measure body fat such as underwater weighing, DEXA scanning, and bioelectrical impedance instrument measurements. Body fat pliers can measure subcutaneous fat by pinching your skin.

There are many ways to measure body fat forceps, but no matter how you measure it, persistence is very important. It is very normal for the measured value to fluctuate, so don't be complacent because today's is lower than yesterday's. At the same time, try to control the measurement time at the same time of day, such as after the toilet is finished in the morning.

Ideal body fat range

There is generally no uniform standard for body fat. The following is just a reference, so that everyone has a direction.

male

Bodybuilder: 3-4%; clearly see the abdominal muscles: 6-10%; can see the basic muscle lines: 11-15%; no obvious lines: 15% +

female

Bodybuilder: 11-12%; Body Miss: 17-18%; can see the basic muscle lines: 20-21%; no obvious lines: 22% +

These numbers do not cover everyone. Some people have thick abdominal muscles, and their abdominal muscles are clearly visible even in the case of high body fat. The same is true for women. Some women's fats are hidden in places that are difficult for others to see. People may mistakenly think that her body fat is very low.

What happens when the body fat is too low?

Everything is like this, it is not good if it is excessive. If your body fat is too high, you will face a series of chronic diseases. Similarly, low body fat is not a good thing. Although everyone does not like it, fat is indeed indispensable to our body.

Fat secretes hormones that regulate appetite and insulin sensitivity to control our body weight. Fat is also a stored energy that gives us a reserve of energy reserves. In addition, fat allows us to maintain body temperature and is also a buffering layer for vital organs. The absorption of vitamins D and K is also closely related to fat.

In addition to these, if your body fat is too low, you will also encounter the following problems:

Hormone problem

Loss of libido

Elevated cortisol levels

Decrease in energy levels

The metabolism slows down and the fat loss process stagnates

Feel overtraining

I often feel cold

The most effective way to reduce body fat

Now that we know the importance of body fat, we will discuss how we can safely and quickly reduce our body fat percentage. When it comes to fat loss, everything is really related to our diet. 80% of the eating habits you see in the mirror are the result of our eating habits.

You need to first determine how much calories you currently consume? We recommend that you keep a detailed diet plan for about three days. Write down the nutrients you consume (must be honest) in these three days, including calories, protein, carbohydrates and fats.

This way you can track your level of intake in the main nutrients. By summing up the three days, adding and dividing by three, you get your current average daily intake.

For example, you consume an average of 2,000 calories per day, 200 grams of protein, 50 grams of fat, and 310 grams of carbohydrates. This is what you need to maintain your body at this stage. Then, minus 200 calories, start with this step to reduce fat. This is definitely a good way to accurately calculate fat loss.

The next key point is not to lower your calories too fast. When energy intake is reduced too fast, your body is likely to begin to enter a state of metabolic regulation, meaning that your body will begin to self-protect. At this time, it is not so easy for you to reduce fat. A little bit, reducing the intake of 10 grams of carbohydrates every 1-3 weeks can also make a huge difference.

If you want to lose fat as quickly as possible, you can, but you know, the speed is not up. Remember, all you have to do is keep your body fat. You don't want to have a rebound after a diet. This requires you to make it a way of life - strictly follow your diet plan in peacetime. This way, even if you occasionally have a dinner with friends or eat a whole birthday cake, it will not have too much impact.

Today we gave you a brief introduction to the measurement of body fat, the percentage of body fat in the training population at all levels, and the general idea of ​​diet control. Fitness should follow the rules that vary from person to person. Every body is different. Don't blindly pursue other people's low body fat, which may not be suitable for you.

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