想要擁有腹肌，你的首選應該是運動減脂，而不是腹肌的專項訓練。想消滅腹部脂肪，需要靠有氧運動燃燒脂肪。

很多人以為要擁有清晰可見的腹肌每天都努力做各種腹肌訓練，每日做sit up100下，不過做了100日也沒有見到成果？🤢

因為腹肌能否現形主要不是靠鍛鍊腹部！腹肌訓練主要以鍛鍊肌肉為主但不能局部減去肚子上的脂肪。所以即使你鍛練了很強健的腹肌，但當體脂含量比較高時，腹肌便會被脂肪覆蓋了。所以如果你的目標是清晰可見的腹肌，去做有氧運動減脂就可以了，不用特意進行腹肌訓練。因為其實每個人本身就有腹肌，只是一直被脂肪遮蓋了！

舉例來說，一些大力士、舉重運動員，他們都是大大隻的，但肚腩很多時也是大大塊的🙈這是因為他們需要保持最強的力量，所以每日需要吃大量的食物並保留一定的脂肪；相反，身材精瘦的紮鐵硬漢子的腹肌比起這些大力士更現形，這是因為他們日常的工作是以高強度的有氧運動為主，因為消耗大，相對的體脂會低得多。

一般來說，腹肌現形的男性的體脂率要落在13-15%； 而女性的體脂率要在17%。

女士擁有太清晰可見的腹肌，未必是一件好事。

女性健康的體脂含量範圍是20-30%，但在這區間內是不可能看到腹肌出現的！女性小腹上的脂肪，有保護子宮的作用。如果女性的脂肪含量太低，就會容易引發月經失調等生理問題！

💡因此女性在減之時應該特別注意身體內荷爾蒙的變化。適當地補充對女性有利的營養素，可以讓你在擁有平坦小腹之餘，保持身體健康。

❓ 我修讀女性營養學，有任何疑惑，請在我的Instagram- @workout_linfit私訊我 。😉

If you want to have abdominal muscles, your first choice is doing aerobic exercise to reduce fat, not special training for abdominal muscles. 

Many people think that they have to train their abs everyday in order to get clear and visible abdominal muscles. Unfortunately, doing sit ups for 100 reps daily, but you couldn’t find any outcome even if you insist on doing it for 100 days.

Abdominal muscle training mainly helps to build up muscles but cannot partially reduce fat on the stomach. So even if strong abdominal muscles have been built up, when the body fat is relatively high, you still couldn’t see your abdominal muscles because they are all covered by fat. So if your goal is getting clear and visible abdominal muscles, aerobic exercise can definitely help but it is not necessary to have abdominal muscle training. After all, everyone has abdominal muscles, they are just sitting under the fat!

For example, weightlifting athletes usually have a big belly. This is because they need to maintain their energy for powerlifting, so they need to eat a lot of food and keep a certain amount of body fat; On the contrary, steel benders are pretty lean. This is because their daily work requests high-intensity aerobic exercises. Their body fat is relatively low.

Generally speaking, the body fat rate of men with visible abdominal muscles is around 13-15%; and women's body fat rates should be 17%.

Women who have too clear and visible abdominal muscles, which may not be a good thing.

A healthy female should have  20-30% body fat, but it is impossible to see abdominal muscles in this interval! The fat on the abdomen of women helps protect the womb. If the body fat rate is too low, it will easily cause physiological problems such as menstrual disorders! Therefore, women should pay special attention to the changes when they are reducing fat. 

💡Some tips for ladies who want to get ABS without doing harm to their body: Getting proper supplements and nutrients that are beneficial to women can keep you in good health while reducing fat.

❓I studied women's nutrition, private message me on Instagram- @workoutlinfit if you have any concerns.😉