What is the appropriate body fat percentage

The amount of body fat is actually an important indicator for judging the health of the body. Generally, the normal body fat rate is around 20%. If it is too high or too low, it will affect the health of the body. If the body fat is too high, the first thing to do is to control the body's fat intake, and the second is to do aerobic exercise, which can effectively consume body fat.

What is the normal body fat percentage?

Generally speaking, the body fat percentage of a normal person is 18-20%; if you want higher requirements, the average bodybuilder should have a body fat percentage of 14%-17%; bodybuilding requires 9%-13%; professional level bodybuilders need to reach 5%-8%; for ordinary people, 10%-18% is already ideal, and there is no need to struggle to a lower standard.

How to calculate body fat percentage

Body fat percentage = 1.2*BMI+0.23*age-5.4-10.8*sex (male 1, female 0)

BMI = weight (kg) / (height * height) (m)

These two formulas can be used to calculate your normal body fat percentage range.

How to reduce body fat percentage

Control your diet

The intake of fat in the diet will greatly affect the body fat percentage. In the daily diet, you should eat less high-carb, high-sugar, and high-starch foods. In daily cooking, try to choose boiling or steaming, and reduce fried foods.

Eat high-protein foods

Chinese people's eating habits do not contain enough protein, and protein is an important way to increase muscle. In order to replenish lost calories, a large amount of protein is needed. Therefore, it is important to increase protein intake in the daily diet.

Aerobic exercise

Aerobic exercise is a better exercise for weight loss. It can improve the body's metabolic function, consume a lot of fat, and is very helpful in reducing body fat percentage.

Strength training

Aerobic exercise is used to lose excess fat, while strength training helps us consolidate the effects of aerobic exercise, which can reduce body fat percentage faster and prevent rebound.

Drink plenty of water

Drinking water can improve our daily metabolism, eliminate excess body impurities, and achieve weight loss goals more effectively.

Keep doing yoga

Yoga is a relatively gentle sport. Although it is gentle, it is very effective in shaping the body. It can also help consolidate the effect of weight loss and shape a perfect body.

Through the above introduction, everyone has a certain understanding of body fat percentage. I hope everyone can have a perfect body.