Body fat rate is like many people are not very familiar with, today Xiao Bian gave you a specific introduction.
What is body fat rate?
Body fat rate is the proportion of body fat in the body's total body weight, also known as body fat percentage. It reflects the body's body fat content. When the body fat rate gradually falls back to the standard value, prove your body's direction In the direction of 'Easy physique', maintain body fat rate, and weight loss is not easy to rebound.
Normal body fat content criteria may vary by gender, age, ethnicity, etc. Neonatal body fat accounts for approximately 10% of body weight; young male approximately 10%, young female approximately 15%; adult male approximately 15%, while the same During the period, women's body fat was about 22%. In all age groups, the proportion of body fat in men was generally lower than that of women, and with age, the trend of fat changes is not the same.
Ideally, the body fat of males will decrease by about 7-11 years, gradually increase after 17-21 years, and remain stable from 31-36 years old; women's body fat will keep rising from 7-16 years old. Trends remained stable from 31 to 41 years of age, then continued to rise, peaked around the age of 60, and gradually declined after the age of 62. Regardless of men and women, body fat percentage was relatively stable in the 30 to 40 age group. This stage is critical , body fat control effective, it is 40 years old to lay a good foundation; poor control, it is easy 'a mountain is more than a mountain high'.
How to reduce body fat rate?
First, do not eat fried and other high-calorie foods
The level of calories in food directly determines the amount of calories our body absorbs. In order to reduce body fat, we must first reject high-calorie foods such as carbonated drinks, high-sugar snacks, fried foods, etc.
Second, eat more protein foods
In contrast, Chinese people are dominated by high carbohydrates. In contrast, protein intake is severely deficient. Protein is an important source of muscle tissue growth. To supplement the calories you lose, you need a lot more protein. It is recommended that every kilogram of body weight. 3. It is advisable to consume 160 grams of total protein intake per day for a man weighing 80 grams.
Third, aerobic exercise fat burning
In addition to dietary control, there is also a moderate amount of exercise. Aerobic exercise has always been considered a good way to lose weight, and regular exercise will be more effective. Three times a week is the least, then one week has at least one day of rest. You can't exercise for a long time without relaxing your muscles.
Aerobic exercise can be jogging, skipping, cycling, breaststroke, dancing, etc.
Fourth, learn to rest
Don't let your body stay in high-intensity training, learn to rest and adjust your body.
