Body fat percentage is the percentage of body fat weight in relation to body weight. According to data provided by the World Health Organization, normal body fat percentages differ between genders. The standard for males is 15-20%, while for females, it is 20-30%. If these levels are exceeded, weight loss is needed, as otherwise, health can be affected.
In addition to using body fat percentage as a scientific method to determine if someone is overweight, height and weight can also be used for judgment. Although not very precise, it is simple and practical.
Height and weight reference table for males
Height and weight reference table for females
After comparing your weight with the tables for males and females, if your weight is appropriate, congratulations! But what if you exceed the weight limit?
Don’t worry, below are four methods to reduce body fat percentage that will definitely help you shed pounds.
1. Strength training
Strength training allows your body to burn calories even while at rest, achieving the dream of losing weight while lying down, and it also strengthens skeletal muscles.
Research has found that 2-3 sessions of strength training per week can reduce visceral fat. Doing strength training for 3 months is more effective at reducing overall fat and abdominal fat than just doing aerobic exercises.
If you don’t have time to go to the gym, that’s okay; strength training can also be done at home. It’s recommended to utilize bodyweight exercises like push-ups, crunches, and squats. You can also use resistance bands and dumbbells to increase resistance and weight, thereby working out your muscles.
2. Aerobic exercise
Aerobic exercise is an effective method for fat burning. Research shows that the more aerobic exercise you do, the more abdominal fat you can reduce.
It is recommended to engage in 150-300 minutes of moderate-intensity aerobic exercise each week, or do 20-40 minutes of aerobic exercise daily, such as running, brisk walking, cycling, or swimming, all of which are beginner-friendly aerobic exercises that anyone can do.
3. High-Intensity Interval Training
High-Intensity Interval Training (HIIT) involves alternating between high-intensity and low-intensity exercises, which effectively promotes fat burning.
A study on young men found that performing 20 minutes of HIIT three times a week can lead to an average reduction of 2 kilograms of body fat over 12 weeks, even with unchanged diet or lifestyle, with 17% being abdominal fat.
Moreover, HIIT burns more calories in a shorter amount of time compared to aerobic exercises. In the same duration, HIIT can burn 30% more calories than standard exercises such as cycling or jogging.
Isn’t that enticing? Below is a recommendation for a 20-minute HIIT home workout that will allow you to easily lose fat without leaving your house.
Train 3-4 times a week,
