How much body fat rate can train the vest line women to reduce body fat

The waistline is a figure that many young people like to pursue now, having a waistline also means a good figure and a more confident life, and the waistline is closely related to the body fat rate of the human body, so how much body fat rate can practice the waistline? What is the way to lower body fat for women?

How much body fat rate can be practiced vest line

The body fat rate is not the same for male and female vest line, and should be derived from the actual situation.

Men

As the male body type and fat hoarding is relatively high compared to women, the muscle ratio is higher, in order to maintain a good body, it is best to keep the body fat rate between 15%-17% is better, in this body fat rate of the male have a relative amount of abs, body proportion is also better.

Women

The vest line is an important boundary to measure a woman's figure, but because women need a certain amount of fat to ensure fertility, so it is generally recommended that girls who want to have a vest line, body fat rate control between 18%-22% can be, if you want the vest line more obvious, then you can also reduce the body fat rate of 2%-3% on top of that.

Ways to reduce body fat for women

Exercise

The most effective way to keep in shape is to exercise, but not so exercise can be practiced vest line, practice vest line to be targeted, need to combine aerobic and anaerobic exercise, where aerobic exercise: running, swimming, cycling, health exercises, etc., and anaerobic exercise are: squat, weight lifting and other strength training.

Diet

Diet is also an indispensable link for women to have a vest line, pay attention not to excessive intake of sweets, carbohydrates, spicy stimulation and high-fat food to avoid obesity, affecting the body's metabolism, more intake of high-protein foods, drink more water, eat more fruit.

Work and rest

Regular work and rest is also very important, usually pay attention not to stay up late, with regular work and rest, so that you can form a good habit of life, more conducive to the formation of the vest line.

How long it takes to lose 5% body fat

It depends on the specific situation. The body mass rate decline is fast and slow, and the human gender, age, height, weight and exercise is closely related to the situation, usually male than female body fat decline faster, younger than older fast, so it can not be one-sided results, secondly, the human body fat decline fast and slow, with the amount of exercise and rest routine, a regular fitness and have a good rest, certainly than a infrequent fitness and A person who works out regularly and has a good routine is definitely faster than a person who works out infrequently and has a poor routine, so the time it takes for body fat to drop by 5% will have to be derived based on the specific situation.

Can I really lose my belly by shrinking my belly?

You can lose weight, but you need to stick to it for a long time. The abdominal shrinkage can be exercised to a certain extent to the human abdomen, but because the amount of exercise to shrink the abdomen is relatively small, to achieve the burning of body fat takes a certain amount of time, and requires long-term adherence to have the effect, so although the abdominal shrinkage has a certain effect on weight loss, but requires a long time to adhere to have the effect, otherwise there is no effect.