Said he found himself lost weight, you think you success reducing weight?Don't be naive, weight loss is not equal to lose weight.This is some people clearly light, but the body is still "huge".That how to just calculate really lost?
Is there a thin body fat rate
Weight is contained in the bones, muscles, blood and cell SAP, lymph and fat.People with some way to lose weight, make weight loss.But in the process, may be not fat is burned, only water or less muscle.Fat many, weight loss, it is just a kind of "thin".Is there a thin also to see the body fat rate.
Body fat rate refers to the body fat weight in the proportion of total weight of the human body, also called body fat percentage, it reflect how much body fat content, and the degree of obesity.Body fat rate, reduced the fat in your body, that you are really thin.
In general, the male body fat rate about the between 10 ~ 20% is normal, it is about the female body fat rate in 17 ~ 30%, as the standard.However, this standard is not fixed, will change with age.Women over 55 years old, more than 50 years of age, men every 5 years of age, and body fat percentage values can increase 2% to 2%
Body fat rate calculation formula
Now there are a lot of measuring instrument to measure a person's body fat rate, but if you don't want to rely on the measuring instrument, can use the BMI calculate the rate of body fat.Its computation formula is:
Body fat % = 1.2 + 0.23 x BMI * gender age - 5.4-5.4 (including 1 male gender values, gender female value 0)
BMI is a body mass index (BMI).BMI is equal to the weight in kilograms divided by height in meters square of the number.The BMI = W present H2.
Like a 20 year-old female weight 50 kg, height 1.6 meters, so her BMI = 50 present material 19.53 1.62, her body fat rate calculation is as follows: 1.2 * 19.53 + 0.23 * 20-5.4-10.8 x 0 = 22.636
Finally it is concluded that the female body fat rate was 22.636%, in 17 ~ 30% category, belongs to a standard form.
How to lose fat don't lose weight
Weight is just a number, reduced fat is the purpose of reducing weight.In addition, at the same time of reducing fat, increase muscle to control weight, avoid underweight.
1. Set goals, perseverance
Again, minus the fat is the most important, and it is easy to lose weight reduced fat is very difficult.The human body is seventy percent water, minus a few kilograms of weight, as long as malnutrition and dehydration addled the body weight will go down, but after fat also very fast.Want to lose weight, please make reasonable forecast, in accordance with the following formula to avoid unrealistic fantasy, began to seem to lead to the final target was not achieved, instead of moving too quickly.
2. Strength training combined with aerobic exercise
Strength training can help you to increase or maintain muscle, while increasing basal metabolic rate, and aerobic exercise can burn fat as possible, both, is the important key that reduce weight.Only do strength training, the body will focus on the synthesis of muscle, body fat slow down;And only do aerobics, basal metabolic rate rise co., LTD., the total heat consumption is low, is not good to lose fat, so the balance of both is the best.But remember, strength training with aerobic exercise don't do on the same day, will reduce the efficiency, if time is limited, please do strength training before doing aerobic exercise.
3. The quantity of heat to control, but to have a balanced diet
Many reactions need to be fat for body, many excellent cholesterol need not saturated fatty acid to synthesis, lot of fat-soluble vitamins to dissolve in fat to be absorbed by the body, don't eat fat, prevented the body function of the normal operation, let the basal metabolic rate, to reduce fat is bad, so, it sounds very contradictory, but high fat intake, such as fish oil, sunflower oil, it can help us to reduce fat, with a focus on the total quantity of heat to low, it has already been said, heat control, non-fat diet can make you fat.
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