The status quo of many people: Although they practice so hard, they still can't see the abdominal muscles. The answer is actually very simple, no matter how thick your clothes are, you will also gain weight. This "clothing" is a layer of soft and hard fat, as if the curtain covering the abdominal muscles forgot to open.

"Undressing" starts with understanding the body fat rate

Before talking about fat loss, we need to know two physical measurement indicators: body fat rate and BMI (BodyMassIndex), which are calculated by simple division:

Body fat percentage = body fat weight ÷ total weight, which is the most direct way to measure body fat content.

MBI = Weight (kg) ÷ height (m) ÷ height (m). Initially, the MBI index was only an approximate estimate of physical fitness, but it gradually evolved into an obesity index. However, the BMI index is biased in measuring obesity rates. .

For example: the same 182cm, 113kg person in the picture, with a body fat rate of 30%, looks much fatter than a person with a body fat rate of 10%, but their BMI values ​​are both 33.9. Therefore, the BMI index does not reflect a person's degree of obesity very well, and a more scientific method should be measured with reference to the body fat rate.

What is the use of telling me body fat percentage? I just want to work out my abs! Abdominal muscles are not in a hurry to practice, has body fat dropped?

Many people still insist on doing various abdominal muscle exercises every day when their body fat is still high. It is indeed difficult to practice, but the effect is not great. Because abdominal muscle training consumes very little belly fat, the first priority is to brush your body fat rate first!

How much body fat do I need to lose to show my abs? It depends on each person, boys and girls will be different, so we will separate boys and girls.

When boys reach 15% body fat, it is a watershed. The first two abdominal muscles will start to protrude. These two abs are also the easiest to work out. If you want 6 pack abs, your body fat percentage has to drop to 6-10%, or even lower!

Girls usually have a higher body fat percentage than boys, so it's harder to show abs. When the body fat rate of girls is 20-22%, the lines of the abdomen will come out. For girls who want 6-pack abs, their body fat rate must drop to at least 15-19%! It's so hard for girls. Usually, body fat and cups are proportional, and abs and chest cannot have both.

Are you ready to accept the price of abs?

1. The arduous process of losing fat

The small belly is the easiest place to accumulate fat, which is why it is not difficult to train abdominal muscles, but the most difficult reason to maintain abdominal muscles. As soon as you relax, you eat and drink, you relax when you exercise, and your body fat goes up. HIIT interval workouts are highly recommended to reduce belly fat.

2. Abdominal strengthening exercise

You can choose between direct and indirect ab exercises to strengthen your abs.

Abdominal muscle tearer, male mermaid line, female vest line exercise and other direct abdominal muscle exercises can all carve out your abdominal muscle lines, and after doing HIIT aerobic exercise, these exercises are stable and the effect is better.

Indirect abdominal muscle exercise is a compound strength exercise that increases weight, such as squats, deadlifts, etc., which can indirectly exercise your abdominal muscles, and can also strengthen the large muscle groups of the whole body, promote testosterone synthesis, and accelerate fat burning. It can be said to be multi-pronged.

3. Good things are hard to eat

Exercises involving fat loss must be highly controlled in calorie intake: calorie expenditure > intake. While ensuring high protein intake, the increase in muscle mass on the other hand represents a decrease in body fat percentage.

You basically have to quit all foods that are high in sugar, sodium and fat, which means that almost all delicious foods, from meals to snacks, are irrelevant to you.

4. How soon can I see my chocolate abs with so much bitterness?

According to the data report of the American Training Association: Following a scientific exercise and diet plan, you can basically lose 1% of body fat in a month. If your body fat rate is 25%, a relatively scientific and healthy cycle is 8-10 months, and you can see abdominal muscles that have not been seen for a long time.