To establish your goals first get a complete physical from your doctor. Your age does not matter. You can have any problems at any age. Then get your body composition done. This will tell you your body fat percentage, lean weight percentage, total weight, inches and height.
Now that you know where you are, you can start to plan where to go and how to get there. Lets find your healthy weight. To continue learning about Nutrition click here. To learn more about our recommended exercise routines click here.
We all spend money on needless things in our lives, just for the fun of it. Spend money on YOURSELF... just for the fun of it. It is much cheaper now than when older and you've had a heart attack, are very overweight, and can't play with your grandchildren, or even go for a walk with your better half. To live 60, 70, 80 or even 100 years is a long time. What quality of life do you want? Some time invested now will give you back the time of your life.
Following are some formulas and charts to help guide you through this journey. This is not the ALL INCLUSIVE guide to health, but it is a start. Make your commitment now, and then do what it takes and seek the advice of our professionals as well as your doctor.
Start with 106 pounds for the first 5 feet of your height, and add 6 pounds for each addition inch to arrive at the midpoint of your healthy weight range.
EXAMPLE: 5 foot 10 inch man would be 106 + (10 X 6) = 166 pounds.
Start with 100 pounds for the first 5 feet of your height, and add 5 pounds for each additional inch to arrive at the midpoint of your healthy weight range.
EXAMPLE: 5 foot 7 inch woman would be 100 + (7 x 5) = 135 pounds
Now you can also find your BMI or Body Mass Index using this formula: Your weight in pounds, divided by height in inches squared, times 705 = your BMI
Let's use an example of a person that is 6 feet tall and weighs 185 pounds. The formula would look as follows:
(185 / (72 x 72)) x 705 =
(185 / 5184) x 705 =
.04 x 705 = 28.20
This persons' BMI equals 28. The range for BMI is 24 and under is good; 25-30 is overweight and above 30 is obese. This is a good guideline, yet still does not take into account your body composition. These numbers do not work if you are healthy or getting there. The BMI scale does not take into account pregnancy, breast feeding, chronically ill patients, bodybuilders, athletes or exercisers. The person in the above example is considered overweight because they are above 25 on the BMI scale. Yet this person has less than 19% body fat. So again you need to know your body composition, not just weight and height. The BMI scale does not distinguish between fat and muscle. Remember that these formulas and charts that you see in magazines are just tools so that you can gauge how you are doing.
The following chart shows the ranges that are considered healthy for your height. Note that these weight ranges do not take into account body fat percentages. We will cover that later. First find your healthy weight range. Check your current weight with the upper and lower limits of the following chart. If you are more then 10% under the lower limit, you may be underweight. If you are more than 10% over the upper limit, you may be overweight. Keep in mind that you could be underweight, yet still obese (high body fat percentage). That lesson is still to come.
There is a difference between weight and body fat. "If you just want to lose weight, you can cut off a leg!" You want to lose body fat. The percentage of overweight and obese people in this country is over 75% and climbing along with related health issues. It’s completely possible to be the right weight for your height and be made of fat instead of muscle.
When losing weight, if not done properly, you will lose muscle. That is the weight you want to keep! Many slender people are very high in body fat, making them obese. You see obesity is a percentage of body fat to lean tissue. So you can be slender and obese at the same time.
A healthy range for body fat is 22-25 percent of total body weight. I want all my clients between 18-22 percent.
To find out your current body fat percentage it must be measured. You can use one of those impedance devices that you hold in your hands. It will give you a base line to compare to each month. A better way is to use skin fold calipers. This method you will have to have done by your doctor, nutritionist or personal trainer. It takes millimetermeasurements of your body fat in several different locations on your body. Then using a chart or plugging the numbers into a formula, you will arrive at your body fat percentage.
This should be done once a month. You should also take your inch measurements so that you know what is changing. A pound of feathers is physically larger than a pound of lead! The same is true of fat and muscle. You may drop body fat, and lose inches, yet could weigh the same or only a little less. YOU ARE CHANGING YOUR BODY COMPOSITION! Remember it’s your health and shape you care about. Guy’s, if you weighed 220 pounds at 6 feet tall, but had a 30-inch waist and 44-inch chest; you would be really low body fat and looking real healthy. Ladies the same is true of you. At 5 foot 7 inches tall and 150 pounds, at 19% body fat you would have a 27-inch waist. That would be a size 7/8. As you can see, it’s not always your weight; it’s what you are made of.
Now that we know what our medical physical answers are, we know our current weight, body composition, our inches, body fat percentage, our BMI, and we now need to know where we are going. Hopefully you now all want to change your body composition, not just lose weight. But so that you better understand what fat and muscle do, read on.
What is fat and what is muscle? The basic differences are; Fat is basically a dead tissue. It is the storage of food that we ingest and don’t use or need. Muscle is a living tissue that gives us the ability to move. We get it, or improve what we have, by exercise or just being more physically active. When we eat properly and become more physically active, our bodies will give us more muscles, which in turn will reduce body fat.
Now for a BIG difference... a pound of fat over a 24-hour period will burn 3-5 calories. But a pound of muscle will burn up to 53 calories over that same 24 hours. So what does that mean to you? If you can lose 10 pounds of fat and gain 10 pounds of muscle, you will burn an extra 500 calories a day without trying. Your healthy body will do it for you!!! You will weigh the same, be smaller in inches, lower in body fat and burning more calories all at the same time. Such a DEAL!
Now you know more about yourself and where you are. You know your BMI, your idea weight, your body fat percentage, your blood pressure, your cholesterol, heart rate, and many more things than you probably wanted to know. So first, if your physical showed any danger signs, do as your doctor says. If you are just kind of normal and too FAT, then what do you need to do.
There are four basic things you must do. Learn how to eat, not diet. Learn how to become more active, exercise (how to do it properly). Learn the importance of cardio and doing it for the right reasons. And learn how to adjust your lifestyle so that you can do all the above.
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