Introduction of male body fat rate The body fat rate of normal adults is 15%~ 18% for men and 25%~28% for women. The body fat rate should be kept within the normal range. If the body fat rate is too low, it is lower than the safe lower limit of body fat content, that is, 5% for men and 13%~ 15% for women. Male body fat percentage and physical characteristics;
4%~6% gluteus maximus has horizontal stripes (the most ideal competitive state for bodybuilders).
Back muscles are exposed by 7%~9%, especially abdominal muscles and external oblique muscles (competitive state of bodybuilders).
From 10% to 12%, the fat in all parts of the body is not slack, and the abdominal muscles are obviously divided.
13%~ 15% thinks that the fat in all parts of the body is basically not slack, and the abdominal muscles begin to appear, and the size is not obvious.
16%~ 18% body fat is loose in waist and abdomen, and abdominal muscles are not exposed.
19%~2 1% abdominal muscles are not exposed, and the waist circumference is usually 8 1~85 cm.
22%~24% of the abdominal muscles are not exposed, and the waist circumference is usually 86~90 cm.
25%~27% of the abdominal muscles are not exposed, and the waist circumference is usually 9 1~95 cm.
28%~30% of the abdominal muscles are not exposed, and the waist circumference is usually 96~ 100 cm.
Abdominal muscles above 3 1% are not exposed, and waist circumference is usually above 10 1 cm.
Measurement method of body fat percentage 2. 1. Fat clip measurement: according to the position shown in the figure, you can judge the accumulation of chest fat, abdomen fat and leg fat, and then convert them according to the standard.
2.2, BIA measurement The traditional method of measuring body fat percentage is complicated, mainly DEXA measurement, but the time and cost are quite uneconomical, so in recent years, a more convenient Bioimpedance Analysis (BIA) has appeared, that is, it can obtain quite accurate measurement values in a very short time, which is suitable for families and doctors to use in outpatient clinics.
Women's body fat rate and body shape characteristics 8%~ 10% The competitive state reached by a few female athletes (which will cause amenorrhea, menstrual disorder and atrophy).
1 1%~ 13% dorsal muscle is exposed, and the division of the external abdominal oblique muscle is more obvious (competitive state of female bodybuilders)
14%~ 16% dorsal muscles are exposed and abdominal muscles are more divided.
From 17% to 19%, the fat in all parts of the body is not slack, and the abdominal muscles are obviously divided.
20%~22% think that the fat in all parts of the body is not slack, the abdominal muscles begin to appear, and the block is not obvious.
23%~25% body fat is basically not slack, and abdominal muscles are not exposed.
26%~28% of body fat is obviously relaxed in the waist and abdomen, and the abdominal muscles are not exposed.
29%~3 1% abdominal muscles are not exposed, and the waist circumference is usually 8 1~85 cm.
32%~34% of the abdominal muscles are not exposed, and the waist circumference is usually 86~90 cm.
35%~37% of the abdominal muscles are not exposed, and the waist circumference is usually 9 1~95 cm.
38%~40% of the abdominal muscles are not exposed, and the waist circumference is usually 96~ 100 cm.
The abdominal muscles above 4 1% are not exposed, and the waist circumference is usually above 10 1 cm.
The way to reduce the body fat rate is to control the fat in the diet. When we eat more carbohydrates, such as refined cakes and snacks with high sugar and starch, the higher the blood sugar, the more insulin and the more fat stored in the body. Therefore, to reduce the body fat rate, we must first control the intake of fat in the diet. In addition to eating less high-sugar and high-fat foods, the cooking methods of food should also be cooked as much as possible, and fried or fried less.
Aerobic exercise burns fat. Aerobic exercise has always been the most effective way to lose weight. Aerobic exercise can mobilize people's whole body muscles to participate in activities and consume a lot of fat during oxidation. It follows the scientific principle of slimming. For example, the average person jogging for one minute consumes about 15 kilocalories. If he jogs for 30 minutes every day and doesn't change his diet, he can lose one kilogram a week.
Muscle strength training, aerobic exercise and fat control diet can all reduce body fat, but to reduce body fat rate, it is necessary to increase body muscle mass, so that the proportion of fat in weight becomes smaller and the body fat rate naturally decreases. On the other hand, strength training can exercise people's muscles, improve people's basal metabolic rate, and make people lose weight faster.
The best time to measure body fat ratio (BFR) is in the morning. Just after waking up from adequate sleep (7-8 hours), your weight and waistline are the most accurate.
There are many formulas for calculating body fat percentage. Here is a formula for calculating body fat, which can easily calculate the weight and proportion of body fat or the increase or decrease of muscle with high accuracy.
Formula of female body fat: parameter a= waist circumference -cm (waist circumference) x0.74 parameter b= (total weight-kg x 0.082)+34.89; Body fat weight-kg = a-b; Body fat percentage = (total body fat weight? Weight) x 100%
Male body fat formula: parameter a= waist circumference-cm x 0.74; Parameter b= (weight-kg x 0.082)+44.74; Total body fat weight -kg =a-b Body fat rate (percentage of body fat) = (total body fat weight? Weight) x 100%.
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