Often considered negative, fat has many advantages. Thanks to it, our body has the energy it needs to function properly. The latter also protects us against violent shocks or the cold, but in too large a quantity, it involves the risks of obesity or overweight. Mathieu Guénantin, sports coach, reveals some tips for losing this fat.
How to calculate the fat level in the body?
Several means are used to calculate the proportion of adipose tissue present in the body. This is the fat mass index (IMG). Not to be confused with the body mass index (BMI) which makes it possible to assess an individual’s body size by estimating whether he is underweight, overweight or obese. This index is the only one recognized by the World Health Organization.
As with BMI, the fat mass index can be estimated by calculation, even if there is a significant margin of error. To find your BMI, a little math is therefore necessary: (1.20 * BMI) + (0.23 * Age) – (10.8 * Sex) -5.4. In this equation, the female sex is zero and the male one.
In addition to this calculation, other methods have been created to find an IMG. “This index is complex. Many alternatives are there to estimate it, but it is complicated to refer to it. For example, we find the impedance scales or the skin fold. For the latter, we take specific places of the body such as the waist or the arms and we measure the size of the fold in centimeters ” explains the coach.
For Mathieu Guénantin, the IMG is not the most reliable indicator to assess fat loss. It depends on various factors such as height, weight, whether or not to participate in sport. The only way to get a reliable estimate is to run tests. Very expensive, they are generally reserved for professional athletes. You will understand, the IMG is difficult to probe, but our coach has a tip to assess your drop in fat mass.
“To find out if you have lost fat, take before / after pictures. With visuals and a measurement these are safer means than a scale. Some people lose centimeters, but not weight. start taking the measures, you quickly realize the progress ” develops the expert.
Fat mass index: is it different for a man and a woman?
For a healthy person, the body fat percentage depends on gender. It turns out to be different between a woman and a man. “In general, it is slightly higher in a woman. When she gets pregnant, it is necessary that it has reserves to feed the child ” develops Mathieu Guénantin.
What sport to practice for losing fat mass?
To lose fat, no miracle, regular physical activity is essential. “Try alternating between low intensity cardio sessions (running, walking), high intensity cardio (split method) and muscle building exercises ” advises the coach. Combined together, these three workouts guarantee a decrease in fatty tissue in the body.
Train at least twice a week to see a real change. At first, 45-minute sessions are ideal. “Obviously, the more sessions you do, the faster the changes happen, but the goal is to keep up the pace. Better to exercise twice a week for ten years than four times a week for a year. Everyone has their own rhythm. “
Fat loss: which diet to adopt?
Combined with physical activity, eating well is the key to reducing fat levels in the body. According to our coach, fat loss is found to be 70% in food and 30% in sport. “Above all, we avoid diets and we reduce our caloric intake little by little. Weight loss must be done quietly so that the body does not interpret it as an aggression. The goal is to spend more than what we consume by reducing certain foods in small touches. ”
The important thing to achieve this fat loss is to maintain the consumption of lipids and proteins. Conversely, it is better to reduce sugars and slow sugars. “Often people tend to suppress fat, but it works the brain, the body, the organs ” complete Mathieu Guénantin.
Thanks to Mathieu Guénantin, sports coach in Rennes
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