How much body fat rate of women can train the waistline How to calculate the body fat rate of women

Summer is here, it's time to lose weight once a year, many women also want to practice the waistline, that how much female body fat rate can train the waistline? How to calculate the body fat rate of women?

How much female body fat rate can train the vest line

10%-20%. When a woman's body fat percentage is between 10% and 20%, it is possible to develop a waistline. If this time is combined with proper training, it is easier to make the waistline more obvious. But for women, not the lower the body fat rate the better, at least 10%-12% of fat, if the body fat rate is less than 10%, not only is it not conducive to training vest line, it will also have a negative impact on the body.

Tips

In fact, no matter how much body fat rate, it is possible to practice the vest line, but if the body fat rate is too high, more abdominal fat, vest line will be blocked by fat, so can not be seen, so for some people with more abdominal fat, it is recommended to reduce body fat first, and then practice vest line better.

How to calculate body fat percentage for women

Formula calculation

For women, the standard formula for calculating body fat percentage is: 1.2 x BMI + 0.23 x age - 5.4 - 10.8 x gender (0 for women), where BMI is the body mass index, BMI = weight (kg) ÷ (height x height) (m). For example, a 20-year-old woman with a height of 160 and a weight of 50 kg has a BMI of 50 ÷ (1.6 × 1.6) approximately equal to 19.53, then her body fat percentage is 1.2 × 19.53 + 0.23 × 20 - 5.4 approximately equal to 22.63.

Instrument testing

If you think the formula is too complicated, the easiest way is to go to a professional 160 fitness facility and use special instruments to test not only the body fat rate, but also the percentage of body fat, water, etc., to get a more comprehensive understanding of the body, which is also simpler and more convenient.

How much is the normal range of body fat rate for women

20%-25%. Body fat rate mainly refers to the ratio of fat content to body weight in the human body, the more fat body fat rate will also be greater, and in general the female body contains more fat than men, the normal adult female body fat rate of normal adults is generally between 20% to 25%, if it is an athlete, it is about 12% to 25%. Body fat rate is too low or too high are not conducive to health, so it is recommended not to overly go after thin, and obese people better to reduce the body fat rate to the normal range.

Ways to reduce body fat in women

Diet

In order to reduce body fat rate, diet control is essential. In normal life, you need to pay attention to a light diet, balanced nutrition, do not eat too much fatty food, and eat more nutritious vegetables, fruits and protein videos to achieve comprehensive nutrition. If you don't know much about diet, it is recommended that you consult a professional fitness trainer or nutritionist to assist you with nutrition.

Exercise

Body fat rate is too high, indicating that the body fat content is high, and want to burn fat, exercise is the most direct and effective way, long-term persistence, can effectively reduce the body fat rate, mainly according to their own situation to choose the type of exercise and time, generally for fat loss effect is very good exercise running, rope skipping, dancing, swimming and so on.