In order to see a noticeable vest line, a girl's body fat percentage usually needs to be kept at a low level. Generally speaking, when the body fat percentage is between 15% and 20%, with proper exercise, the vest line will start to show. Of course, this value is not absolute, because everyone's physique and genetic structure are different, some people may have a slightly higher body fat percentage and can see the vest line, while some people may need a lower body fat percentage.
The relationship between the specific body fat percentage and the vest line will also be affected by many factors such as genetics, muscle mass, diet, training style, etc. Of course, this value is not absolute, because everyone's physique and genetic structure are different, some people may have a slightly higher body fat percentage and can see the vest line, while some people may need a lower body fat percentage.
Today, Lao Shen gave some advice to you who want to practice the vest line through training movements, diet, etc.
Recommendations for training movements.
If you want to train the vest line, the core muscles are essential. Here are some suggested training movements:
Plank: Hold your body in a straight line, tense your abdomen and legs, hold for 20-30 seconds, repeat 3-4 times in each set.
Supine crunches: Lie on the ground, cross your hands in front of your chest, lift your upper body up, and then slowly lower it, repeat 15 times per set, do 3-4 sets.
Russian Turn: Sit on the ground, hold dumbbells or sandbags in both hands, rotate alternately to the left and right sides, repeat 15 times per set, do 3-4 sets.
Ab Rollers: Kneel on the ground, place the ab rollers in front of you, roll forward and retract, repeat 10-15 reps per set, do 3-4 sets.
These movements are effective in engaging the core muscles and helping to contour the waistline. Of course, for better results, you also need to combine cardio and full-body strength training.
Dietary advice. In addition to exercise, diet is also an important factor in shaping the vest line. Here are some of Lao Shen's suggestions:
1.Control total calorie intake: To reduce body fat percentage, you need to control your total calorie intake and maintain an appropriate energy deficit. It is recommended to consume 300-500 kcal less calories per day than to consume.
2.Increase protein intake: Protein is an important component of muscles, and increasing protein intake can help muscles recover and grow better. It is recommended to consume 12-1.7 grams of protein in kilograms of body weight.
3.Reduce carbohydrate intake: Carbohydrates are the main source of energy**, but too much intake can lead to an energy surplus that can increase body fat percentage. It is recommended to consume a moderate amount of carbohydrates every day, especially low-GI carbohydrates such as vegetables, fruits, whole wheat bread, etc.
4.Increase dietary fiber intake: Dietary fiber can help with digestion and bowel movements, reducing the accumulation of waste and toxins in the intestines, thereby helping to reduce body fat percentage. It is recommended to consume 20-35 grams of dietary fiber per day.
5.Control fat intake: Fat is a high-calorie nutrient, and too much intake can lead to excess energy and an increase in body fat percentage. It is recommended to consume a moderate amount of fat every day, especially healthy unsaturated fats such as olive oil, fish oil, nuts, etc.
In addition to the above dietary principles, Lao Shen also has some dietary experiences:
1.Eat well for breakfast: Breakfast is the most important meal of the day, and you can choose foods that are high in protein and low in fat, such as eggs, oats, milk, etc.
2.Drink plenty of water: Drinking plenty of water can help metabolize waste products and promote fat burning, and it is recommended to consume 2-3 liters of water per day.
3.Avoid snacks and late-night snacks: Snacks and late-night snacks often lead to excess energy and fat accumulation, and it is recommended to avoid or limit their intake as much as possible.
4.Eat regularly: Eating regularly and quantitatively can help control total calorie intake and maintain a stable metabolic rate, and it is recommended to eat three meals a day on time to avoid overeating.
In addition to exercise and diet, Lao Shen gave you three more suggestions:
1.Get enough sleep: Lack of sleep can affect hormonal balance, which in turn affects appetite and fat storage.
2.Reduces stress: Stress can cause the body to produce too much cortisol, a hormone that promotes fat storage.
3.Maintain consistency: The formation of a vest line takes time and sustained effort, don't expect to see noticeable results in a short period of time.
Everyone's physical condition and needs are unique. Shen recommends consulting with a professional fitness trainer or nutritionist when making a diet and exercise plan to ensure the safety and effectiveness of the plan. In addition, a healthy body and a positive attitude towards life are equally important, so don't overdo it and neglect your physical health.
Finally, Lao Shen wants to emphasize that exercise and diet adjustment is a long-term process that requires perseverance to achieve the desired results. Don't expect to achieve it overnight, but keep working hard and believe that you can achieve your goals. At the same time, learn to appreciate your body, maintain confidence and self-esteem regardless of your body type, and face life's challenges and opportunities with a positive mindset.