Self-Test Table: How Much Body Fat Do You Have? 2 Methods to Reduce Body Fat and Increase Muscle Mass
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Weight cannot determine obesity, but body fat percentage can reflect your obesity status.
If male body fat percentage exceeds 20% and female body fat percentage exceeds 24%, belly bulge and obesity will occur. Many people don’t know their body fat percentage.The following self-test table can roughly estimate your body fat percentage?
From the picture, we can see:Within the standard body fat percentage range, female bodies have a higher fat content than male bodies, while male bodies have more muscle. Therefore, male daily metabolic rate is slightly higher than female.Male bodies consume more calories every day.
The amount of fat in the body determines obesity, and the amount of muscle determines the body’s metabolic rate. The more muscle you have, the more vigorous your metabolism will be.Even if weight and height are the same, body fat percentage and muscle mass are different, and the daily calorie consumption is also different.
Let's take a look at this 145-pound girl from abroad. The changes in her physique before and after fitness are significant:
Although the weight of this lady is always 145 catties before and after fitness.Before fitness, her body fat percentage was high and her muscle mass was small, so she was obese and her figure was unsightly, like a big aunt.
After fitness, the lady’s body fat percentage decreased, her muscle mass increased, and her weight base remained unchanged. However, the volume occupied by muscle is 1/3 of the volume of fat, so her figure became more compact and her curves were highlighted, and her attractiveness also increased significantly.
After fitness, the lady not only improved her figure, but her daily calorie consumption also increased.Muscle needs 3 times more calories than the same weight of fat, so the more muscle you have, the higher your metabolic rate, and you can have a physique that everyone envies, making it easier to lose weight and prevent fat accumulation.
Therefore, if you want to lose weight and have a good figure, you need to lower your body fat percentage and increase your muscle mass to allow a good figure to grace you.Here's what you can do:
1 Do 30 minutes of strength training every day, then 30 minutes of aerobic exercise.
Strength training can exercise muscles, improve body curves, and burn more calories. Therefore, we cannot ignore resistance training. You can do a set of squats, deadlifts, bench presses, push-ups, lunges, overhead presses, and then do aerobic exercise to remove fat.
The choice of aerobic exercise depends on your physical fitness. If you are initially poor in physical fitness, we can start with low-intensity training, and then gradually challenge high-intensity aerobic training to avoid muscle loss and maintain a vigorous metabolic rate.
Low and medium intensity aerobic exercises: brisk walking, square dancing, hiking, waltzing, swimming, basketball, tennis, jogging. High intensity aerobic exercises: interval running, TABATA training, jumping rope, boxing training. At least 4 times a week for aerobic training.
2 Reduce calorie intake while supplementing with protein.
We don’t need to constantly reduce calorie intake. Our daily calorie intake must not be less than the basic metabolism, which is equivalent to calorie intake must be greater than 1200 calories to avoid ‘famine’ and thus break down muscle and lower metabolism. During fat loss, we also need toSupplement with sufficient protein to promote muscle growth and synthesis.
Protein foods are not easily converted into fat, and the body burning protein will consume more calories, helping to improve the body's operating metabolism. 1 kilogram of body weight can supplement about 1.8g of protein, according to your weight base, supplement the corresponding protein foods.
To prevent calorie overload, we need to choose high-quality protein foods, such as boiled eggs, steamed fish, oysters, poached chicken breast, milk, tofu, and blanched shrimp.
