How much body fat percentage does a girl have to have a vest line

Persevere in the fight against weight loss every day, don't look at high-calorie food and special foods, just think about fitness. My rock-hard weight was finally reduced, and I was so happy that I wanted to fly. But when I looked in the mirror, my mermaid line and abdominal muscles were still gone, and I felt like I had lost fake weight. So, what is the body fat percentage of girls and does it have a mermaid line? Body fat refers to the proportion of net body fat in the total body weight, which can reflect the fat rate in the human body. Generally speaking, it is normal for women to maintain 18%-25% and for men to maintain 10%-20%.

Men's body fat is 40%.

The belly is more prominent, and there is a lot of sagging flesh all over the body. At this time, the abdominal muscles are far away from you, and losing weight through exercise and nutrition is the primary goal. Under the same body fat conditions, women appear to have less fat around the waist and abdomen than men, but their bodies are bulky and lack curves. When a man's body fat drops to 30%, his belly becomes much smaller, but there is still a lump of fat in the abdomen. The body shape of women with a body fat percentage of 30% is more open than that of men. Although you can look taller when you wear clothes, you can still see the loose flesh when you take off your clothes. Men's body fat is reduced to 20%, and the body fat is within the normal standard range. As long as it is combined with anaerobic training, he can gradually gain a vest line and abdominal muscles. When a woman's body fat reaches 20%, she already has a standard body shape. If she wants a more beautiful body curve, she needs to keep working hard.

By carrying out proper muscle training and reducing body fat to 10%-12% for men, your body muscles will be firmer, your waistline and abdominal muscles will be clearly visible, and you will have the ideal body shape for most men. When a woman's body fat is reduced to 15%-17%, and muscle training is increased according to personal circumstances, her waist will be slim without a trace of sagging fat, her mermaid line will appear, and her body curves will be more perfect. Keep it up and you will amaze many people.

The mermaid line and abdominal muscles are the key to a flat abdomen, which requires obvious muscle lines around the abdomen. Reducing body fat only means that the loose fat on your body has decreased, but if you want to have a mermaid line or abdominal muscles, it is not enough to have no loose fat. You also need to increase muscle content and create muscle lines.

Master these 4 little tricks to help you get the mermaid line.

Many people who want to lose weight know that anaerobic exercise can increase muscle mass. In fact, if you only want to increase muscle mass and ignore diet, you may not achieve the goal of losing fat and gaining muscle. Only with proper muscle training and adequate nutrition can you get a mermaid line faster.

Insufficient protein intake affects muscle repair

During the process of aerobic exercise or strength training, some muscles will be damaged. Protein is the key raw material for muscle formation. Insufficient protein intake is not conducive to muscle repair and can easily lead to muscle loss, making the mermaid line further away from you.

If you want to supplement a certain amount of protein, you should eat chicken, shellfish, fish, beans and other protein-rich foods in moderation. In addition, whether it is aerobic exercise or strength training, it will cause muscle damage to a certain extent. You can eat an egg or drink a glass of milk about 30 minutes after exercise to supplement protein. At this time, the body's metabolism is sufficient, and the gastrointestinal digestion and absorption capacity are strong, which is conducive to increasing the digestibility and utilization rate of protein, and can effectively promote muscle repair.

Once all body fat is eliminated, muscle growth rate will slow down

Excessive body fat is the main reason why our body becomes loose. Many people avoid fat in order to lose weight. In fact, body fat plays an important role in the production of growth hormone and adrenaline. These hormones can promote muscle growth. Rejecting all body fat will affect the rate of muscle growth, and it will be more difficult to train a vest line. Don't reject all fat. Eat a proper amount of sea fish such as salmon, or a few almonds, walnuts and other nuts to supplement healthy fat. This can prevent insufficient secretion of hormones that promote muscle growth and prevent the muscle growth rate from slowing down.

Ignoring kinetic energy supplementation before fitness exercise will lead to muscle loss

The human body consumes a lot of energy during exercise. If you don't eat something before exercise, the body's phosphate group is insufficient and will automatically break down muscles to meet energy needs, which can easily lead to a decrease in muscle mass and a decrease in metabolic rate, making it difficult to lose weight. About 30-60 minutes before exercise, you can eat a bowl of oatmeal, a banana or a small purple sweet potato and other foods to replenish energy and avoid muscle breakdown and outflow due to insufficient phosphate during exercise.

Increase metabolic rate and increase heat expenditure

Metabolic rate refers to the minimum energy requirement for a person to stay alive in a static state. The higher the metabolic rate, the more calories you burn each day. Water is an indispensable substance for the body's metabolism. To increase the metabolic rate, you should drink 1500-1700 ml of water every day, about 7-8 cups.

When we do exercise, our bodies lose a lot of water. Two hours before exercise, drink 500 ml (about 3 cups) of water in 3-4 times to avoid stressing the body during exercise. During the exercise, drink small amounts of water frequently according to your needs to avoid reduced exercise performance due to lack of water, which will affect the actual effect of training. In addition, exercising causes a lot of water to be lost from the body, so you should eat small meals frequently after exercise to replenish water and prevent dehydration.