Are You Fat? Best Measures to Find Out.

By Buffy Greentree

This season is the best time to pay attention to your weight control. Most people want to lose fat, more than they want to put on muscle. The muscles you already have will be more defined when you lose that extra bit of fat. There are too many other factors towards achieving this, so watching the scales isn't the only best way. Find out how much you should lose in a healthy manner.

BMI stands for your Body Mass Index, and is based on your weight to height ratio. It is one of the most common measures used because it is very easy, though does have some problems.

The BMI formula only requires your height and weight. The basic equation is your weight divided by the square of your height, done in kilograms and meters. BMI = Mass (kg) / (Height (m)2).

So, I'll be brave and show you mine. I'm currently around 76kgs and I'm 171cms tall. Therefore, my BMI = 76/1.712 = 25.99. Also, if you can't do the maths yourself, you can also just plug in the numbers to an online calculator such as the one at http://www0.health.nsw.gov.au/publichealth/healthpromotion/obesity/bmi.asp.

Now that you know your BMI, what does that mean exactly? You will need the BMI chart to understand it. The normal/health weight range is a BMI between 18.5 - 25. Anything below that is considered to be 'underweight', increasing in risk every 1 - 2 points below that, with less than 15 being very severely underweight. Everything over 25 is considered to be overweight, increasing in increments of 5 with over 40 being very severely obese.

So, according to the chart, I'm bordering on overweight, so I should get it down just a bit more, and can lose quite a bit and still be healthy. I can actually get down to 54kgs and still be 'healthy weight'. And this is where the problem comes in. having once gotten down to 61kgs I can honestly tell you that 54kgs would not be a healthy weight for me. So is the BMI chart wrong?

The problem with the BMI formula, which has been raised by many people, is that the formula does not hold up very well if you are very tall and/or have quite a bit of muscle. As muscle is heavier than fat, and volume is cubed not squared, increases in height and muscle skew the results.

There are too many other factors such as muscle development and even how much you have had to drink will change the result. Anything that is based on weight is not going to accurately reflect your fat component. So, is there something better?

A more reliable formula, but harder to measure accurately, is your BFP: Body Fat Percentage. It focuses particularly on how much of your body weight is composed of fat. Keeping in mind that we need some essential fat to survive, and having a little bit more is not always bad, if you know your body fat percentage, you know how much you can lose safely.

Generally body fat percentages are as follows:

Description Women Men

Essential fat 10-13% 2-5%

Athletes 14-20% 6-13%

Fitness 21-24% 14-17%

Average 25-31% 18-24%

Obese 32%+ 25%+

The important question, therefore, is how can you measure your body fat percentage? There are some high-tech ways to measure this, but it is unlikely you will be able to get your hands on these (dual energy X-ray absorptiometry anyone?). The next best thing is to get a personal trainer to measure you at a gym using one of the skinfold methods, though these are not perfect.

There are scales out there that measure your body fat for you, but these are actually very reliable. However, if you stick to the same set of scales, it should at least tell you if you are going up or down.

The best way to do it yourself is to buy some body fat calipers and do your own skinfold test. The calipers are not that expensive, and with the help of an online calculator like: http://www.linear-software.com/online.html working out the results isn't too difficult.

So there you have it. My recommendation, work out your BMI just to see (and because it is easy) then see if you can book in to get a personal trainer to give you a proper skinfold test every 3- 6 months to see how you are going. If you are interested, buy your own calipers and give yourself the skin fold test. Whichever way you do it, I do recommend getting an externally validated estimate of your fat levels, because you may be surprised. Don't try to excuse it away, do something about it!

About the Author:

Want advice about a new fitness program? Buffy Greentree's www.personalfitnessbasecamp.com has all the information to support you in your personal fitness journey.

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The Easiest Way To Minimize Fat laden calories

By Pearlie Yamanaka

I will point out right now that the most crucial component of burning fat isn't the sum of food products that you consume but instead the quality. But you will need to be aware that although secondary to good quality, amount does indeed have a sizable influence.

Eating grass fed meat is the best thing you can do yet doing it 5 times each day would likely wind up being too much.

You must be sure that you balance the foods you eat because it's the only way to stay in a fit condition.

You are going to delight in an absolutely extraordinary life should you pay attention to enjoying healthy and balanced food items each and every day of your life. You're in fact going to encounter wonderful taste but simultaneously you are going to feel seriously extraordinary as well.

In relation to diet it is best to concentrate totally on feeding on lots and lots of fruit and vegetables and then a bit of lean meat.

Certainly there'll be many individuals out there that may want to get rid of those last few pounds on their body. And the sole method to shed those pounds is almost always to know specifically just how much you should take in in any given day.

An awesome example is natural and organic poultry. Chicken is very great for you however it wouldn't be that good for anyone who is consuming it all day everyday for several years on end!

Eating healthy food items is one of the most important things that you are doing yet it is crucial that you be sure you consume the correct amounts.

Use the following tips to help dramatically limit the quantity which you eat:

1. Reduce all your meat portion by 50%

In all honesty a lot of people out there just wind up consuming too much beef, it is therefore vital for those people to decrease the quantity which they eat.

You will notice this to be legitimate even more when you find yourself out and about eating at your local bistro. Almost all of the chicken breasts you get in the grocery store shall be tremendous.

You should try your level best to acquire the very best quality beef you can pay for.

2. Steer clear of Putting Excess Things On Your Food

Undoubtedly one of my personal favorite meals I eat is a green healthy salad that's crammed full of healthy ingredients.

I insert many veggies and a chunk of top quality protein and I am off on my way... in contrast to a lot of people who would end up packing their salads with all types of things which are harmful for their wellbeing.

Just try to keep your salads as mild and as clean as you possibly can.

I'm letting you know now that shedding weight will likely be very simple when you know what you ought to do each and every day of your life.

About the Author:

If you're able to take diet regime and exercise plans seriously you will lose a great deal of excess weight in a really small amount of time. Simply get out there and put in the actual work.

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The Reality Regarding Shedding Fat Really Quickly

By Manuela Laramore

Dropping pounds is all about making sure that the quality of the foods you consume on a daily basis is actually high... volume is secondary. However it is imperative that you bear in mind that amount does indeed at the same time play a big part.

Enjoying grass fed steak is the best thing you can do yet doing it five times each and every day would certainly turn out to be too much.

You ought to ensure that you balance the foods you eat because it's the only way to be in great shape.

You are likely to appreciate a truly awesome life in the event you look into feeding on wholesome food items each and every day of your life. You are seriously going to encounter wonderful taste but on top of that you will really feel seriously outstanding too.

When it comes to diet you must completely focus primarily on feeding on plenty of fruit and vegetables in addition to a tiny amount of lean meat.

Not surprisingly there'll be lots of people around that will want to get rid of those last few pounds on their body. And the only technique to reduce those excess pounds is to know precisely exactly how much you must try to eat in a given day.

A great example is that of organic and natural poultry. Chicken is very great for an individual but it would not be so good for anyone who is ingesting it all day everyday for several years on end!

Healthy eating food items is just about the most critical things that you choose to do yet it is incredibly important that you be sure to eat the proper quantities.

Apply the following tips to be able to significantly lessen the volume that you simply consume:

1. Trim all of your meat percentage by 50%

In all honesty most people out there just finish up enjoying way too much meat, therefore it is important for those people to minimize the exact amount that they eat.

You'll observe this to be legitimate much more when you find yourself out and about eating at the neighborhood bistro. The majority of the chicken breasts which you find in the superstore will undoubtedly be huge.

You should try your level best to purchase the very best quality beef you can afford.

2. Steer clear of Putting Excess Things On Your Food

Among my personal favorite dishes that I eat is a green salad that is filled full of wholesome ingredients.

I include a number of vegetables and a chunk of high-quality protein and I'm off on my way... in contrast to most of the people who'd end up cramming their salads with all kinds of things that are harmful for their well being.

Simply try to keep your salads as light and as clean as is practical.

I'm really telling you right this moment that losing a few pounds will probably be a piece of cake once you know what you ought to do every single day of your life.

About the Author:

The one thing that matters in regards to fat loss is healthy foods and working out. Just work at these issues consistently and you'll attain amazing weight loss results.

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What You Need To Know To Lose Weight Now

By Isabella Jones

Do not become overwhelmed with the massive amounts of information that is available from a wide variety of experts. It is important to calmly focus on clearly delineated goals. The tips you will find below will get you started in the right direction.

When you are trying to lose weight, stick to a balanced diet. Reduce the fat content in the foods that you choose to have the best chance for success. Eating foods high in fat will help fill you up, but it also slows the digestive process. To lose weight the healthy way, the amount of fat must be monitored.

Try replacing other beverages with water if you're trying to lose weight. Coffee, soda, tea and juice are high calorie drinks. Water on the other hand does not contain any calories. It is also inexpensive, and helps you feel less hungry.

Wear comfortable clothing instead of clothing like tight skirts, heels or suits that can be restrictive. When you have clothes that are athletic on, you may want to be more active. If you're able to dress casually for work, take advantage of that.

Chewing sugarless gum is a wonderful way to lose weight efficiently. Gums without sugar are a great way to make your body feel like you're eating something and help manage your appetite. Be careful to not overindulge in this product because that can be unhealthy.

Unused calories do not simply fade away, but rather are stored away as fat. You shouldn't eat if you are ready to sleep or are being lazy. Only eat when you know you're still going to be active for a period. This way, you actually use your calories.

Eliminate soda completely from your diet. These drinks are packed full of carbohydrates and sugar and can make you crave food even more. Water is a great alternative to help you stay as fit as possible.

When following a healthy diet plan, think of the meals you want to eat ahead of time. This will help prevent you from making rash meal decisions that might not be healthy. Those healthy meals you have jotted down are pure gold. Don't abandon them. If you still crave variety, you can substitute one day of your plan for another, instead of replacing a meal with an unhealthy trip to a fast food restaurant. Remember that all the movement involved in cooking will actually burn some calories as you make your meal.

As this article said in the beginning, you may feel like attempting to lose weight is a little too hard. There always seems to be temptations wherever you look. Apply what you've just learned, and you're much more likely to achieve your weight loss goals.

About the Author:

For other cool tips and info, visit this site www.fatlossisyourgain.com.

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Diet Plans: How Safe Is Your Corn?

By Saleem Rana

Although it may seem that corn is a good food to add to your diet, there are some good reasons why it would not work well in diet plans.

It's hard to imagine watching a good movie without some buttered pop corn or a great barbeque without corn on the cob, but it may be time to rethink these popular choices.

This question seems to be coming up more and more often...

Should corn be included in diet plans?

Although it has been estimated that about 60% of crops are genetically modified, this is only a conservative figure and the numbers are much more likely to be higher. The practice was implemented to produce a bigger crop so farmers and national revenues from the agricultural sector were higher. Genetically modified corn could now kill insects that had become resistant to pesticides.

Sweet corn, also called Bt-corn, has been genetically modified so that it secretes a poison that kills insects.

Now although some of these may sound like a good thing (especially if you're a farmer!), we need to consider how GMO foods respond in our bodies and what kind of long term effects they can have on our health.

Since the long term effects of GMO (genetically modified organism) foods are not known, we are all part of a massive experiments, unwitting guinea pigs. In fact, what little research that has been done on GMO has resulted in some disturbing news. In April 2007, Arpad Pusztai, a researcher from Rowett Research Institute in Aberdeen, UK, noted that rats fed on genetically engineered potatoes had intestinal problems.

This actually doesn't surprise me. It's amazing to me how many more people now complain of things like irritable bowel syndrome and other nagging digestive problems. I'm not saying that eating GMO foods is the only cause for these conditions but I'm sure it's a significant contributor (along with processed foods, but that's a story for a different day).

Ok, so what if you're able to get non-GMO corn? (Which it is difficult to know which brands and items are GMO and which are not) where does corn fit into diet plans?

How Carbohydrates Affect Weight Loss



First, your body reads corn as a grain, NOT a vegetable so if you are to include it into your meals, this will be the grain (carbohydrate) for your meal. So having corn and brown rice would be having 2 grains in one meal. This is not necessarily off limits and not "bad" in any way, just consider if you are someone who is sensitive to grains, you will lose weight faster by greatly reducing the number of grains you eat each day. You may want to take 2 - 3 weeks and follow the "no grain" meal plans in the Diet Solution manual and see if that helps break through any weight loss plateaus and/or helps your digestion.

How does microwave popcorn help or hinder a healthy diet?

Well even the organic varieties contain preservatives (of course to keep them in the bag) and have been shown to contain the same chemical coating in the bag that is used on non-stick cookware (double YIKES!). I would stay away from this stuff.

How about air popped popcorn?

This is the better choice when it comes to pop corn. However, you have to only enjoy this snack occasionally because your body will not lose weight if you consume too much carbohydrates.

Here is the main takeaway from the article: one, stay away from GMO corn; and, two, include corn as a grain and not as a vegetable when making diet plans.

About the Author:

Saleem Rana, who has been studying better eating habits for twenty years, recommends that you check out the free diet tips offered by renowned nutritionist Isabela De Los Rios

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How Creatine Can Help Your Weight Loss Further

By Russ Howe

Over the last twenty five years, creatine has emerged as the most popular muscle building supplement of all time. However, despite it's large reputation within the bodybuilding community and within most gyms, most exercise enthusiasts are completely unaware that it is also one of the best weight loss tips around.

The reason it is often overlooked, of course, is it's large reputation as a muscle building product. Instead, the focus of those with fat loss goals tends to switch to thermogenic fat burning pills. []

The theories on why it would be good for fat loss were recently confirmed in detailed scientific studies. To see why this occurred, you must first understand what this product does. Unlike thermogenic fat burners and energy pills, it's a naturally occurring substance. Your body produces it in small amounts and uses it for short bouts of explosive activity. Think along the lines of lifting a heavy weight or performing an explosive jump. The problem is, however, your body only has the ability to produce very small amounts of it.

This particular product first came to light around twenty one years ago, during the 1992 Barcelona Olympics, where it was used by sprinters. Based on the information above, you can probably already see why sprinting coaches wanted to use this product. Given that most sprinters complete a 100 meter dash in around 10 seconds, and most 200 meter runners compete their race in around 19 seconds, increasing the body's natural resources of this explosive substance would significantly enhance their ability while out on the track. They were right to do this. Take this into a gym context and it could result in an extra repetition being performed where previously you lacked the explosive strength to do it, or perhaps an extra weight being used.

So the supplement itself won't increase your muscle, it's the result of what you do with the excess explosive strength you have gained from it. For this reason, any ladies worrying about piling on tons of lean muscle mass as a result of using this type of product can lay to rest any concerns.

The reason it's so effective as a fat loss supplement is that recent scientific studies confirmed the more lean muscle tissue we build, the more efficient the human body is at burning body fat automatically. That's right - the more lean tissue you hold on your body, the better you get at burning unwanted body fat even when you are not in the gym!

It was also shown to force excess water directly from the body into muscle cells, causing a harder, lean look in our major muscle groups.

Creatine is an often misunderstood supplement, with too much emphasis being placed on it's use within bodybuilding and athletics and not enough light being shone on it as a fat loss product. However, it remains one of the best weight loss tips for anyone looking to sculpt a leaner, more toned physique.

About the Author:

About the author: Get a complete guide on how to take creatine from personal trainer Russ Howe PTI, as well as the 5 crucial weight loss tips that will help you to build a great physique this year. Russ teaches hundreds of clients per day how to get in shape, why not join the club?

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