The percentage of subcutaneous fat shows how far you are from the figure of your dream and how strongly affected by the night eating donuts on your sides and ass. Scientists have found a dozen ways how to measure and remove subcutaneous fat from the abdomen, back and hands. In this material, we only analyze those options that are easily applicable at home.
How to measure the percentage of body fat? Instruction for home
We can not get 100% accuracy at home, but the error in the home measurement will not exceed 3-5%. If you do not have a calipimeter, then take a ruler, caliper or centimeter tape. The essence of the measurement: in certain places we pinch the skin with our fingers, forming a fold. We measure its width, summarize the results and divide by four. The final number (in mm) is checked against the data of the measurement table and we get the answer - the percentage of subcutaneous fat in our body.
Where to measure:
- Near the triceps. We pinch the skin approximately in the middle of the humerus from the posterior surface, that is, between the shoulder and elbow. Hand in a straight position, muscles do not strain.
- On the bicep. We protect the skin on the bicep. The hand is relaxed and rotated with an ulnar fossa to the face, as if you will now be taken from the vein.
- Under the shoulder blade. Clamp the skin 1 cm below the tip of the scapula at an angle of 45 degrees to capture more fat. It's not likely to be done by yourself, so ask for help from your neighbor.
- On the stomach. We measure to 10 cm to the right of the navel, where it is convenient to take the crease in a standing position. We do not strain the press, because you need accurate results.
The obtained numbers are plus, divide by 4 and get the average fat index in millimeters. We find the number in the horizontal column and compare it with the age - the column on the left. The intersection of the data will indicate to you the% of subcutaneous fat.
Using this table, you can calculate the same percentage of fat in each part of the body separately - on the hips, the priest, the chest, the abdomen. If you can not work with the ruler, buy a caliper to measure the subcutaneous fat.
How to find the "golden mean"? Measurement of subcutaneous fat
Not for nothing in the table is the age of the person, tk. every year in the body there are changes. But how to understand what percentage of subcutaneous fat should be for a clear muscle relief? At girls from 21 to 26 (30) years about a good sports figure speaks 20-24% of fat. To clearly see the muscles and the body did not suffer, it is enough to reduce the figure to 14-19%. These are the sporting norms of a trained person.
For men, the figures are lower - good physical form from 15% to 10%.
How to remove subcutaneous fat from the legs and abdomen: Workouts
The most problematic places for girls are hips and abdomen. To bring the index of subcutaneous fat to the desired, it is not enough to do charging and pulling heavy weights in the gym. Fat is heated not by strength exercises, but aerobic - running, jumping rope, running on the stairs. When the pulse reaches 140-160 beats per minute, then the fat melts. It is enough to go for a run for 15 minutes 3-4 times a week, and the waist will change before our eyes. It's good to combine cardio on days off from running. We offer several video complexes for intensive fat burning.
How to remove subcutaneous fat on the face
It grows fat, just as it loses weight, the whole body. For many women, fullness is displayed lightly on the face, which is difficult to discard. From all ills, there is a cure, in this case - it is proper nutrition , fitness for the face and running . Fitness for the face will lead the muscles into tonus, make the contour of the face sharpened, smooth out wrinkles. Running very quickly burns calories. Twice a week, do toning facial masks with a lifting effect.
In fact, we are full of fat because we eat too many calories. Even with a sedentary lifestyle, you can not get fat, if you calculate the daily calorie and do not exceed the upper threshold. How to do it, read here . Lose weight on the face will help reduce the consumption of calories by 200 kcal / day from normal.
How to remove subcutaneous fat with tablets?
There are sports preparations for burning subcutaneous fat - fat burners. They are not dangerous for the body if you follow the instructions for use. However, do not think that you will drink a pill and lose weight. No, drugs work when you exercise - when you work your muscles. Their action is to take energy from the fat and "feed" the working muscles. One way or another, to lose weight will have to sweat in the gym or on the sports field. It's not a medicine pill, it's a sports nutritional supplement. It is not sold in pharmacies, only in sports goods stores.
A typical representative of fat burners is L-carnitine. This substance enters meat, chicken, cottage cheese, milk. In humans, it is produced by the liver cells. Therefore, diets for fat burning are based on the use of fermented milk products and chicken breasts. Read more about L-carnitine in this video.
Girls, share your success in losing weight in the comments to the article! Good luck!