Do you know where you stand when it comes to your weight? Are you overweight, obese, or even underweight? I’ve seen a lot of questions regarding this specific topic and hopefully this will help clarify things.
If you look on the right sidebar of trufit-source.com you will see a BMI (body mass index) calculator. BMI is a fairly reliable indicator of total body-fat levels using your height and weight as a guide. The BMI calculator is valid for both adult men and women, but may show a margin of error for the following individuals:
* BMI may overestimate body fat for fit/athletic individuals with more then average muscle mass
* BMI may underestimate total body fat for older individuals whom may have loss muscle mass over the years
After imputing your correct height and weight you will be given a number.
What exactly does this number mean?
First off that number is your BMI. This number is a reliable indicator of total body fat, which can be related to the risk of certain diseases. Below are the guidelines for BMI and the risks involved.
BMI Guidelines:
* Underweight = <18.5
* Normal weight = 18.5-24.9
* Overweight = 25-29.9
* Obesity = BMI of 30 or greater
Those with a BMI of >25 may want to consider some form of weight loss. It has been proven that even a small percent of weight loss can lower your risks for developing diseases related to obesity such as diabetes or heart disease.
If your BMI is elevated you may want to talk to your doctor about the risk factors associated with obesity and whether or not you should lose weight. Your doctor should be able to advise you and get you on track to starting a weight loss routine. There are many risks involved with individuals whom are overweight or obese such as high blood pressure, high blood cholesterol or other lipid disorders, type 2 diabetes, heart disease, stroke, and certain cancers.
For more information view our database articles reviewing this and other important topics:
ASSESSING YOUR WEIGHT!
Database page listing all topics:
Fitness Database
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Saturday, December 12, 2009
Getting slim without the gym!
Let's face it we cant always make it to the gym. Sometimes our busy lifestyles challenge our ability to stay on top of our workout routines. While working out with free weights and weight machines have their advantages, there are plenty of reason to introduce body weight exercises. For instance there are those of us that don't necessarily want to build muscle, instead want to work on the endurance and flexibility that calisthenics offer. These exercises also have the advantage that they can be performed anywhere whether at home, at work, on vacation, or etc.
The use of body weight exercises can be tailored to your needs whether its building muscle, maintaining current muscle, increasing endurance, or adding a little change to your current routine. Below are a few techniques to help boost your body weight routine/exercises.
Reduce Your Time In Between Sets
Try slowly decreasing the time between sets. For example try starting at 60 secs, once that is mastered try 45 seconds, 30, 15 and then to no rest. To challenge yourself even more try doing your first set to failure while only allowing a few seconds of rest before your next set. Or you can always up your first sets reps while decreasing your rest time. Mix it up but keep pushing yourself to new goals.
Be Creative, Use/Make Your Own Weights
There is no limit to being creative with your workouts. If you find they are getting too easy try adding weight with common items. Get creative for example: wear a backpack full of books for your pushup, dips, or squats. Adding resistance keeps your body guessing and growing.
Take Out A Limb
Try taking a limb out of the game. Try using just one limb in some exercises such as one legged squats, one handed push-ups and etc...While it may take more balance and strength to complete it has its advantages if you are looking to advance your routine.
Stay Flexed
Throughout your exercises and workout try to keep your muscles flexed. Keeping your muscles contracted takes more energy and in a way keeps your rest times down.
Try Going In Slow Motion
While conducting your exercise try taking your time going slow throughout the movements. Take longer on the positive and negative movements. Don't lock out at any time and smoothly transaction into the negative and positive.
The use of body weight exercises can be tailored to your needs whether its building muscle, maintaining current muscle, increasing endurance, or adding a little change to your current routine. Below are a few techniques to help boost your body weight routine/exercises.
Reduce Your Time In Between Sets
Try slowly decreasing the time between sets. For example try starting at 60 secs, once that is mastered try 45 seconds, 30, 15 and then to no rest. To challenge yourself even more try doing your first set to failure while only allowing a few seconds of rest before your next set. Or you can always up your first sets reps while decreasing your rest time. Mix it up but keep pushing yourself to new goals.
Be Creative, Use/Make Your Own Weights
There is no limit to being creative with your workouts. If you find they are getting too easy try adding weight with common items. Get creative for example: wear a backpack full of books for your pushup, dips, or squats. Adding resistance keeps your body guessing and growing.
Take Out A Limb
Try taking a limb out of the game. Try using just one limb in some exercises such as one legged squats, one handed push-ups and etc...While it may take more balance and strength to complete it has its advantages if you are looking to advance your routine.
Stay Flexed
Throughout your exercises and workout try to keep your muscles flexed. Keeping your muscles contracted takes more energy and in a way keeps your rest times down.
Try Going In Slow Motion
While conducting your exercise try taking your time going slow throughout the movements. Take longer on the positive and negative movements. Don't lock out at any time and smoothly transaction into the negative and positive.
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