Many girls exercise to lose weight, but the actual weight is not very important; what matters most is lowering your body fat percentage. Generally speaking, the appropriate body fat percentage for women should be around 22% to 17%. Only in this way can you achieve ideal muscle lines and thus achieve weight loss效果.
The range of body fat percentage varies for each person. Those with different heights and ages have different ideal body fat percentages. Of course, the differences between men and women are also very evident, and most importantly, people with different levels of exercise also have varying body fat percentages.
Controlling body fat percentage, as previously mentioned, each person has their own ideal body fat percentage. For friends who wish to lose weight and shape their bodies, having a high body fat percentage is not good, but having a body fat percentage that is too low is also not acceptable, as fat plays a significant protective role for our organs. If it is too low, it can disrupt normal metabolism and endocrine function.
There are many reasons that affect body fat percentage. The measurement of body fat percentage can be influenced by various factors, such as ensuring that your testing time is consistent with the last measurement, and being in a calm state during the test. It’s also important to note that different calculation methods can yield different results.
The standard body fat percentage for bodybuilding is, like other fitness data, not an accurate standard. Physiological differences exist among people, so do not enforce it too rigidly. If you want to know how to measure the results of your training, the most objective measure is physical changes. If you notice improvements in your physique and health after exercising, it indicates that your body fat percentage is playing its role. Next, I’ll introduce several exercises that can significantly reduce body fat.
1. High knees: Stand naturally with your feet hip-width apart, keep your upper body straight, and rapidly alternate lifting your legs up to hip level. Repeat this action.
2. Jumping jacks: Stand naturally with your feet together and arms relaxed at your sides. Jump up, spreading your feet to shoulder-width apart, while bringing your hands together above your head, ensuring your arms are straight. Jump back to the starting position while clapping your hands on your thighs, maintaining balance throughout, and keeping your back straight. Repeat this action.
3. Lunges: Stand naturally with your arms hanging by your sides or crossed over your chest, feet shoulder-width apart. Bend your knees and step forward with one leg so that both legs form two 90° angles. When the knee of the leg you stepped back touches the ground, push yourself back up vertically, retracting your front foot to the starting position while maintaining balance and a straight back. Alternate this action repeatedly.
4. Burpees: Start in a standing position, push your thighs back to keep your calves vertical, place your palms on the ground, and extend your legs straight. Push your body up doing a push-up, then bring your knees to your chest, pulling your legs down towards your body, using your feet to replace your hands, jumping straight up while bringing your hands towards the peak above your head. Repeat this action.
The above exercises can effectively consume body fat quickly. Body fat is the ratio of fat to weight. Short-term changes in body fat are often due to the water released during intense exercise in a short period. To genuinely reduce body fat, long-term persistence and exercise are necessary. Thus, consuming quality carbohydrates and high-protein foods, ensuring sufficient sleep, and exercising for an hour every day will lead to success if maintained over the long term.
