Why do you still cannot see your abs when you sit up every day?

"Abdominal muscles of the muscles do not lie on the abdominal muscles every day, but you are sighed." This should be the status quo for many people: Obviously so hard to train, but still can not see the abdominal muscles.

The answer is actually very simple. What to wear for clothes is fat. This “clothes” is the soft, hard-packed fat that seems to cover the curtain in the abdominal muscles and forget to open it.

Take off "clothing" starts from understanding body fat rate

Before we say fat reduction, we need to know two body measurements: body fat rate and body mass index (BMI). Their calculations are simple divisions:

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

MBI = body weight (kg), body height (m), body height (m), and the original MBI index was only an approximate estimate of physical health. Later, it gradually evolved into an obesity index. However, the BMI index is biased when measuring obesity rates. .

For example, in the figure above, those with the same 182cm and 113kg body fat rate of 30% will obviously look much richer than those with 10% body fat rate, but their BMI values ​​are all 33.9. Therefore, the BMI index does not reflect the degree of obesity of a person well. A more scientific way is to measure body fat percentage.

Tell me what's the use of body fat rate? What I want to practice is only my abdominal muscles!

Abdominal muscles are not eager to practice body fat down?

Many people still insist on training various abdominal muscles every day while their body fat remains high. It is really hard to practice, but it does not have much effect. Because the abdominal muscle training for abdominal fat consumption is minimal, so the first task is to first brush body fat rate!

Body fat rate in the end to reduce how much to show abdominal muscles? The specific situation depends on everyone's situation. The situation of boys and girls will be different, so we will separate boys and girls.

Male body fat body shape performance

Boys' body fat percentage is a watershed at 15%, and the top two abdominal muscles will start to highlight, and these two are the most easily developed abdominal muscles. Want six abdominal muscles, body fat rate must be reduced to 6-10%, or even lower!

The physical representation of body fat percentage of girls

The body fat rate of girls is usually higher than that of boys, so I would like to show that the abdominal muscles are very difficult. When the body fat percentage of girls is 20-22%, the abdominal lines will come out. For girls who want six packs, the body fat rate should drop to at least 15-19%! This is really too difficult for girls. Usually the body fat is proportional to the cup and the abdominal muscles and chest cannot be both.

Do you want to have these costs for your abdominal muscles?

1. Hard fat loss process

Small belly is the most likely to accumulate fat, which is why it is not difficult to practice abs, but it is the hardest thing to keep your abs. As soon as there is a lax mentality, it will eat and drink, training will be relaxed, and the body fat will go up. Wall cracking recommended HIIT interval training for abdominal fat loss.

2. Abdominal muscle training

You can choose direct and indirect abdominal muscle training to strengthen your abdominal muscles.

Direct Abdominal Muscle Training such as Abdominal Rupture, Men's Mermaid Line, and Girl's Vest Line Training can all sculpt your abdominal muscles, and after doing HIIT aerobic training, these exercises will be firmer and more effective (Tired )Oh.

Indirect abdominal muscle training is to increase weight-bearing complex strength training, such as squat, deadlift, etc., can indirectly exercise to your abdominal muscles, but also can strengthen the body's large muscle groups, promote testosterone synthesis accelerate fat burning, can be said It is more than one thing.

3. I can hardly eat anything delicious

When it comes to fat loss training, you must control your calorie intake highly: calorie consumption > intake. While ensuring high protein intake, an increase in muscle content on the other hand represents a reduction in body fat rate.

All foods that are high in sugar, high in sodium, and high in fat are basically forbidden. That means that almost all of them are delicious. From dinner to nothing, it doesn't matter to you.

4. I can eat so much hardship, how long can I see my chocolate abs?

According to the American Training Association's data report, following a scientific training and diet plan, it is basically possible to reduce body fat by 1% a month. If your body fat rate is 25%, you can see the abdominal muscles you have not seen for more than 8 to 10 months. Can not send six abdominal muscles, at least tell you how far away from their own small goals?