What is the body fat percentage that will break my abdominal muscles? How to reduce body fat and how to work out!

How is body fat percentage measured?

There are several ways to measure body fat percentage. This is an item that applies a weak electric current to the body to examine the body’s tissue. Although it is convenient because it takes less than 30 seconds to measure, it has the disadvantage that the results can vary greatly depending on the timing of the measurement, such as the time of day and whether or not the body is hydrated, so it is necessary to set the right conditions for keeping records. It would be wise to accept the results of a body composition analyzer as a guide only. Incidentally, in order to accurately measure body fat percentage, it is necessary to take specialized measurements such as underwater body weight measurement at a specific institution.

Click here for details and purchase

BMI value should also be used as a reference.

BMI is a body mass index used internationally as an indicator of obesity. BMI is calculated by the formula “weight kg ÷ (height m × height m) = BMI value.” A BMI value of 25 or higher and a waist of 85 cm or higher are considered to indicate upper body obesity. Incidentally, a high BMI value tends to indicate a high body fat percentage, but a high BMI value also occurs when a person has a large amount of muscle mass. Therefore, it is important to use the actual visible results, such as waist width and the feeling of gripping the fat around the abdomen with the hands, as a guide.

How do I get to a body fat percentage where my abdominal muscles look cracked?

The most important factor in getting your body fat down to around 15%, where your abdominal muscles begin to look cracked, is to keep your daily calorie intake below your calorie consumption. Note that no matter how much you exercise, if your calorie intake exceeds your calorie expenditure, you will gain weight and fat. As the saying goes, “When the dust settles, the hills will rise.” By making small changes to your diet, such as cutting back on the amount of sweets you usually eat or reducing the amount of white rice you eat by two-thirds, you will see positive results. It is also effective to do muscle training to increase basal metabolism and aerobic exercise to gain calorie consumption.

It is also important to train the abdominal muscles themselves!

Abdominal muscles are naturally broken and can be seen if you lose body fat, but they look more shapely if the abdominal muscles are thicker. Since it is difficult to lose weight in parts, it does not mean that you will lose weight only in the abdomen if you focus mainly on the abdominal muscles, but if you train the abdominal muscles, you will have a sharper and tighter form when you lose weight. There are various opinions on the frequency of abdominal muscle training, but rather than doing abs exercises 5 times a week, it is better to push your abs to the limit once a week, so please keep “pushing” in mind when doing muscle training.

Slow is preferable for the period and pace of reducing body fat percentage

Basically, it is recommended to reduce body fat percentage over a period of 4~6 months. To begin with, body fat cannot be lost overnight, but if it is lost in a short period of time, the body will have excess skin and be prone to rebounding. Also, of course, the more difference there is between the body fat percentage at the start of the diet and the ideal body fat percentage, the longer the period should be estimated.

If you want to train the abdominal muscles, you should train different parts of the body!

There are actually several muscles in the abdominal muscles, and the appropriate way to train each one is different. OTOKOMAE offers training menus for each abdominal muscle group, so please take a look at them. To create a good-looking six-pack, we recommend training the “rectus abdominis,” to tighten the flanks, the “external and internal oblique abdominis,” and to eliminate a flabby stomach, the “transversus abdominis. ” are recommended.

Eight "Rectus Abdominis Muscle Workouts" for those aiming for a six-pack.

It is effective to train the "upper" and "lower" rectus abdominis muscles with awareness of each! Since the rectus abdo...

7 muscle training exercises for the abdominal obliques! Introducing the most effective exercises using body weight & dumbbells!

The professionals highly recommend the following 7 muscle training exercises for the oblique abdominal muscles! Introdu...

https://otokomaeken .com/dietexercise/265285