Weight Management | Assessing Your Own Weight 1.0

This is it. Need to lose weight while in training. perfect match. the reason why am trying to lose weight is so that i can run faster and lighter...it's difficult to run with excess baggage in the stomach area. it hurts when they rumble with every stride. i perform well at 148lbs. and that was about 3 or 4 months ago. am currently at 160lbs.

and since it Christmas, the month of parties and get togethers and foods..whole lotta foods and alcohols (which btw falls under 'fats'), what a way to mold our eating. discipline is king. Like Manny Pacquiao, "No One Wins like Manny Because No One Trains Like Manny"

Lestart!

For starters, we’ll determine what our current fitness status is thru weight management. We’ll try to get our personal stats from these constants:  

BMI – Body Mass Index – practically states how much fat you have in your system; not really a good basis for determining fat percentage since total weight used contains fat free mass (muscles).

Waist Size – measures whether the location of your body fat is health hazard. The bigger the waist size, the more dangerous it is.

To calculate your BMI

1.       Convert your weight from pounds (lbs.) to kilograms (kg)

Using my data:

Weight: 160lbs. (as of December 1, 2010)

Weight in pounds (lbs.)  / 2.2 = Weight in kilograms (kg)

160 lbs. / 2.2 = 72.73 kg

2.       Convert your height from inches to meters

Using my data:

Height: 5 ft. 6 inches =  66 inches

Height in inches (in) / 39.37 = Height in meters (m)

66 in / 39.37 = 1.68m

3.       Calculate your BMI

Weight [kg] / [height (m) * height (m)] = BMI

72.73 kg / [1.68m * 1.68m] = 25.79 BMI

                After calculating your BMI, you can determine whether you’re at a healthy weight:

BMI Chart
Healthy weight	19 – 24.9
Overweight	25 – 29.9
Obese	30 & above

Since my BMI is 25.79, i fall on the 'Overweight' zone. i used to be 24.4, 4 months ago.

what's yours? hope you're in the 'Healthy' zone.

Another step is measuring our Waist Circumference. here's how:

Waist Circumference:

 To get our waist circumference,

1.       Relax your shoulders and stand naturally

2.       Measure your waist at a point below your rib cage but above your belly button. [make sure the tape is snug but doesn’t pinch your skin and is parallel to the floor.

3.       Breathe out

4.       Read the number.

If your BMI is 25 – 34.9 (like me, 25.79) and your waist line is more than 40 inches (if you’re a man) and 35 inches (if you’re a woman) you’re at a greater risk of developing serious weight-related health problems. Bad news is, even if your BMI is at normal range yet you have a waist circumference greater than the limit, you’re still at a greater health risk.

df

Health Risk of High Waist Circumference
BMI	Less than 40 in (Men) Less than 35 in (Women)	More than 40 in (Men) More than 35 in (Women)
25 – 29.9	Increased	High
30 – 34.9	High	Very High
35 – 39.9	Very High	Very High
Over 40	Extrememly High	Extremely High

I researched about how to calculate body fat percentage and Google led me to this site:

Body Fat Percentage Calculator

I had the privilege of monitoring my weight stats when I was still with Fitness First. I enrolled in their Nutrition Counseling session and I had the luxury of using their Tanita wow-very-nice-i-wish-I-have-one weighing scale which shows you stuff like body fat percentage, fat free mass, hydration level and a whole lot more. First class gyms employ Registered Nutritionist-Dietitians and I highly recommend everyone to enroll also in their program if you’re seeking professional guidance.

Using the Body Fat Percentage Calculator with my data:

Waist size at narrowest point:         34 inches

     *between the rib cage and navel

Waist size at navel:                             35 inches

     * exactly at the navel

Hip size at widest point:                     33.5 inches

     * this is where you can feel your pelvic bone

Neck at narrowest point:                   15 inches

     * below the Adam’s apple

Here are the result:

           Body Fat Estimation:

           Results:

Using your measurements of a 34 inches waist and weight of 160 pounds your body fat    percentage is estimated to be 21.08 % using the U.S. Navy body fat formula, or 21.07 % using the formula developed by the YMCA. 

Neither method is as accurate as a water displacement test, but is usually within 1-3% for most people. If you have a very small waist, it will show a low value. On the other hand, if you carry all your extra weight around your middle, you may have an elevated percentage. Please note that having this extra weight in the middle is a high risk factor for heart disease and stroke. The waist to hip ratio calculator can give you more information.

Men are typically lower in body fat percentage, averaging around 23%, with an ideal of about 15%. Highly fit athletes are between 5-10%. Remember these are guidelines; your physician should help you determine the ideal weight and body fat for you. 

Using the Waist to Hip Ratio:

Waist to Hip Ratio:

Results:

You have a waist to hip ratio of 1.06. The information you entered: Sex = Male, waist = 35 inches and hip = 33. inches. 

Your shape puts you at increased risk of coronary heart disease, diabetes and stroke. Frequently referred to as apple shape, you tend to keep fat at your midsection and less on your hips. Your body converts this upper body fat to energy whenever your body runs short. This raises cholesterol and blood pressure. 

*We'll discuss the shapes in the latter entries. Meanwhile, let's get our initial stats checked then we'll move on.

mistaken as a nursing student :)

i went with my lola for her checkup. while waiting, i brought a book about dieting [yes, am trying to lose weight while in training]. the girl seated beside me, asked me:

Girl: "anong course mo, nursing?" [while staring at the book am reading]
Me: ay hindi po, matagal na po akong graduate.
Girl: ahh ok [looks puzzled. looks to me then the book].

funny thing is not me being mistaken as a nursing student,
the cool thing is am mistaken as a student! haha

this look, at this age at this stance?! coooolll!!!

XT 20101128 inside Amadeo

cemented trail running to highway inside Amadeo. started from my office, Town Plaza then Brgy. Pangil to Brgy. Halang to Brgy. Banay-Banay then Brgy. Dagatan then office again. weather was extremely fine, cloudy with few drizzles @ 20 degrees C. what a trail. love the ups and downs but hated the dogs. thanks God for keeping me safe. :)

Gwneth Paltrow in Glee Season 2

The Resume of Christ

Address: Ephesians 1:20
Phone: Romans 10:13
Website: The Bible
Keywords: Christ, Lord, Savior and Jesus

Hello. My name is Jesus -The Christ. Many call me Lord! I’ve sent you my resume because I’m seeking the top management position in your heart. Please consider my accomplishments as set forth in my resume.

Qualifications

• I founded the earth and established the heavens, (See Proverbs 3:19)
• I formed man from the dust of the ground, (See Genesis 2:7)
• I breathed into man the breath of life, (See Genesis 2:7)
• I redeemed man from the curse of the law, (See Galatians 3:13)
• The blessings of the Abrahamic Covenant comes upon your life through me, (See Galatians 3:14)

Occupational Background

• I’ve only had one employer, (See Luke 2:49).
• I’ve never been tardy, absent, disobedient, slothful or disrespectful.
• My employer has nothing but rave reviews for me, (See Matthew 3:15-17)

Skills Work Experiences

• Some of my skills and work experiences include: empowering the poor to be poor no more, healing the brokenhearted, setting the captives free, healing the sick, restoring sight to the blind and setting at liberty them that are bruised, (See Luke 4:18).
• I am a Wonderful Counselor, (See Isaiah 9:6). People who listen to me shall dwell safely and shall not fear evil, (See Proverbs 1:33).
• Most importantly, I have the authority, ability and power to cleanse you of your sins, (See 1 John 1:7-9)

Educational Background

• I encompass the entire breadth and length of knowledge, wisdom and understanding, (See Proverbs 2:6).
• In me are hid all of the treasures of wisdom and knowledge, (See Colossians 2:3).
• My Word is so powerful; it has been described as being a lamp unto your feet and a light unto your path, (See Psalms 119:105).
• I can even tell you all of the secrets of your heart, (See Psalms 44:21).

Major Accomplishments

• I was an active participant in the greatest Summit Meeting of all times, (See Genesis 1:26).
• I laid down my life so that you may live, (See 2 Corinthians 5:15).
• I defeated the archenemy of God and mankind and made a show of them openly, (See Colossians 2:15).
• I’ve miraculously fed the poor, healed the sick and raised the dead!
• There are many more major accomplishments, too many to mention here. You can read them on my website, which is located at: www dot - the BIBLE. You don’t need an Internet connection or computer to access my website.

References

Believers and followers worldwide will testify to my divine healing’s, salvation, deliverance, miracles, restoration and supernatural guidance.

In Summation

Now that you’ve read my resume, I’m confident that I’m the only candidate uniquely qualified to fill this vital position in your heart. In summation, I will properly direct your paths, (See Proverbs 3:5-6), and lead you into everlasting life, (See John 6:47). When can I start? Time is of the essence, (See Hebrews 3:15).

XT 20101125

did 9K easy maintenance run :)

Click my gf's [garmin] icon below for detailed analysis.

Best of the Best Beauty Pageant Boo Boos

Host  : Saan ang dream vacation mo?

Girl Contestant : Amangpulo.

 

(Cool siguro doon, ‘no?)

 

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Host  : What was the very first gift that you gave to your girlfriend?

Male Contestant  : Uhmm...taptoy.

Host  :           What taptoy?

Male Contestant   :           Taptoy na teddy bird.

 

(Tap it, tupid! Tutubuan ako ng pangil nito e.)

 

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Host  : What's your ideal age for marriage?

Girl  : Uhm, uhm, I am not sure....

Host :  Hindi, kunwari ikaw, more or less.

Girl :  Uhmm. more.  (Crowd booing... ) Sige, Sige. Less, less....

 

(“Or� na lang, kung di ka makapag-decide…)

 

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Host : If you had a foreigner friend, where will you bring him to showcase the beauty of the Philippines?

Girl Contestant : Bocaue.

Host : Bocaue.  Why Bocaue?  There are so many places in the Philippines?  Why Bocaue?

Girl : Because it's a magnificent place.

Host : Which part of Bocaue?

Girl : The Bocaue Rice Terraces.

 

(Nasa Ifugao na ba ang Bocaue ngayon?)

 

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The contestant, presenting herself, talks into the mic and says, "Hi! I'm Cristine Reyes from Baguio" and then she turns around, walks a little, goes back then yells at the top of her lungs, "CITYYYYYYYY!!!!"

 

(Right. Andrama.)

 

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(From Little Miss Philippines)

Host : Anong gusto mo pag-laki mo?

Girl : Maging lalaki po!

 

(At least kahit bata pa lang siya alam na niya yung orientation niya…)

 

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Host :       Who's your favorite author?

Contestant : Danielle Steele

Host :       Why Danielle Steele?

Contestant : Because, because Danielle Steele, I like best.

 

(Wow, pinag-isipan.)

 

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Host :  How would you like me to address you?

Contestant  : My address is Project 8, Quezon City.

 

(Related kaya siya kay Erap?)

 

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Host :  What is your best feature?

Contestant : My graduation feature.

 

(Isa rin ‘to…)

 

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Host : So tell us, why did join this contest?

Contestant : Me, join this contest, why did I. Thank you!

 

(Eto naman yung autistic na pamangkin ni Yoda…)

 

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Host : What do you want to be after you graduate?

Contestant :I want to be a successful medicine.

 

(Ay, medicine? Duktor, ayaw mo?)

 

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Host : Hindi ito boob, hindi ito tube. Pero tinatawag itong boobtube. Ano ito?

Contestant : BRA!

 

(TV ang boob tube, kapatid. Also known as “idiot box�. E, ikaw…)

 

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Host :           What is you favorite motto?

Contestant  :If others can't why, why can't I!

 

(Why nga ba?)

 

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Host : What would you like to say to foreigners?

Contestant : Please come back.

 

(Puwede na siya sa Department of Tourism!)

 

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(From gay beauty contest)

Host :What is the one thing that symbolizes happiness for you?

Gay contestant :(Stops, thinks and then smiles.) EGGPLANT PO!

 

(Palakpakan po!)

 

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Host :  What is your typical day?

Contestant :I think Saturday po!

 

(Nag-“think� pa siya!)

 

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(From gay contest)

Host:Ano ang advantage mo sa ibang contestant?

Gay Contestant: I think and believe na bilang isang bading......ano nga po ulit yung question?

 

(Mukhang hindi “ability to listen well� ang advantage niya…)

 

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Host :Which part of your body is your best asset?

Contestant:(Believe it or not she answered)  Si Melanie Marquez po!

 

(Isa rin ‘to…)

 

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Host:What is your favorite motto?

Contestant :(After a long pause)  I don't have a motto eh.  (So the crowd starts helping  her out.  The crowd starts saying "Time is gold! Time is gold!)

Contestant :I have na po.  Chinese gold!

 

(‘Eto pa ang isa…)

 

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Host :If you were to describe the color blue to a blind person, how would you do it?

Contestant :That's a very good question.  Keep it up.

(Then the girl turns and walks away.)

 

(Wow, pare, astig sumagot!)

 

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Host : So, you're vegetarian, what is your favorite vegetable?

Contestant :I like potatoes, tomatoes, beans and what's that? KALABASH?

 

(Umuwi na dapat ‘to at nagtanim ng kalabash…)

 

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Most :   What is your motto?

Contestant : Actor!  (Everyone starts laughing.)  Aay, actress pala.

 

(‘Di rin.)

 

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Host : Who is your favorite fictional character?

Girl : JOSE RIZAL! (Crowd starts laughing.)

Host : Who is your favorite hero then?

Girl : Hulk Hogan.

 

(Pinay ba ‘to? Mukhang wrestler ng ibang bansa e.)

 

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Host : If you were to become a superhero, what would your power be?

Girl Contestant :Uhmm... a bumblebee!

 

(Powerful nga!)

 

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Host : What is your edge over the other contestants?

Girl Contestant :My edge.... 23 years old.

 

(May edge nga siya.)

 

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Host: What, in your opinion, is the ideal age for marriage?

Girl : Between 24 and 25!

 

(QA siguro ‘to, masyadong strict yung specs…. Peace mga QA!)

 

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Host : How do you see yourself 10 years from now?

Girl : I'll be 28.

 

(Eto naman malamang Microsoft technical support… sobrang literal.)

 

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Host : Describe your love one in three words.

Girl : Kahit nga po 1 word, kaya ko.

Host : OK, sige!

Girl : In one word, MY LIFE!

 

(Kayang-kaya nga!)

 

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Host : If you were given any special power, what would it be?

Girl: Power of Attorney!

 

(Malayo mararating nito!)

 

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Host : So you like reading, who's your favorite author?

Girl : Uhmm, Shakespeare.

Host : What works of Shakespeare?

Girl : Hindi ko po alam eh.

Host : But he's your favorite.

Girl : Eh kasi patay na sya eh.

 

(Mahirap maging favorite nito… para maging paborito, kailangan patay na!)

 

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Host: What is  the biggest problem facing the youth today?

Girl : Drugs.

Host : Why?

Girl : Mahal eh!

 

(Ayos, puwedeng-puwede maging role model!)

 

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Host : What is the essence of being gay?

Contestant : I'm proud to be gay because what is naked is essential to the eye!

 

(Palakpakan po!)

 

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Host :  What makes you blush?

Girl :  Blush on!

 

(Pasensiya na, di siya marunong ma-embarrass…)

 

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Host :   What is the essence of a man?

Gay Contestant  :  Testicles!

 

(Palakpakan po uli!)

 

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Host : Hey, I heard you almost didn't make it, how did you get here?  Did you ride or did you walk?

Gay Contestant : Of course, did you ride.  What do you think of me, did you walk?

 

(What you did you ride, jeep or taxi?)

XT Easy 6K Recovery Run 20101123

did 6K easy recovery run :)

Click my gf's [garmin forerunner haha :)] icon below for detailed analysis.

No Regrets..Just LOVE

Run United 2 Race Result Now Available at RunRio.Com

Run United 2 Race Results are now available at RunRio.Com.

still puzzled why my Garmin registered 30.26K only but in 03:23:51.

official results got 32K for 03:24:00. how come?!

anyway, check out Bib#296: it's Bearwin Meily [yes, am a fan of magic too]

My RUNRIO LEG3: Run United 2 Results via Garmin

did 30.08K [18.80miles by Garmin] supposedly 32K, at 5.5mph, 163bpm. shortened route or i got misdirected? happy to burn 2504 calories \m/

Click my gf's [garmin forerunner] icon below for detailed analysis.

San Miguel Pale Pilsen - TVC 90's

Not sure if i got this right but hey, it's Christmas!

 

S-a
A-ming
N-ayon

M-asaya ang
I-inuman
G-anito
U-uh-okasyon
E-xcited
L-ahat

P-asko'y
A-ting ipagdiriwang
L-ahat
E-njoy lang

P-asko, Pasko
I-naabangan
L-ahat
S-umasaya
E-veryday
N-agbibigayan!

Merry Christmas Po!

Anniversaya!

November 19, 2010 \m/

PERSISTENCE

Cross Training 11-18-10

did 4K easy run. started at 8am. got trapped with some customers :)
but it's all good.
why in the world am i 162lbs?
blame the Hershey's Cookies & Cream bar..bars...ok the whole pack which i downed in 2 days.
Selecta ice creams every so often...and blame Ato's cooking...sarap kc e....
need to lose weight to run faster & swim longer.
tom is swimming day :)

Race for Life 2010 | my share of the world.

Race for Life 2010 - it's an annual event of Real Life Foundation to raise funds for their scholar's educational needs. Last year's Race for Life was good and this year's Race for Life was even better. let them photos do the talking:

 Runners getting ready. it's about 6AM.

 

Look, it's SpiderBoy at 10K.

 

 It's Noelle, the Kikay Runner. [in smiling pink]

 

 The Scholars getting ready....for pictures! :)

 

Vince Bitana, from Victory Malate [where i grew up]

Vince serves as a ENCM Campus Director for Highschools.

Here, he serves as the Programs Director.

I think he's about to get some coffee from Maybank :)

 

Evian was there.

 

 May bank was there.

Vitwater was also there.

 

Lyn Nawata, Real Life Foundation's Executive Director.

together with Vince and his friend.

 

Pastor Steve, doing the Manny Pacquiao winning Pose :)

Here are some indispensable smiles. 

They did a very good job for 

Putting the FUN back in the RUN

Lee Simon Brown, also from Victory Malate.

The Kenyans. you don't try to ban them from running.

They're here to raise the bar.

Train Harder!

Run Faster!

 

Andi Manzano [Andi9] did 5K

 

Andi Manzano and the Guys

 

Morning Show Host, Donita Rose :)

 

SpideBoy in his funny suit doing his funny stunt :)

some cute smiles

 

some cute kids

 

i wonder how they managed to convince the kids to walk/run at that early?

 

the Scholars with Lyn Nawata & Carla Bonifacio 

 

Vince Bitana, Caral Bonifacio, the winners, Lyn Nawata & Donita Rose

 

View from the top of the Blue Building.

 

Pastor Junn Besana and his kid.

He's one fast runner!

I was actually pacing with him during Adidas KOTR 2010

for 21K. i got lost.

and yours truly [in aqua blue shorts] going up the flyover

 

at the top of the flyover, behind me is NatGeo's Billboard

Entire event was a blast. Feels soooo good being able to help

support them kids education and of course to run.

was able to PR as well. it's actually my first official 10K.

my races were half and fulls only so technically it's a PR.

For more info about Real Life Foundation and its Initiatives

Go to: http://igivetolife.com/http://igivetolife.com/

Photos from Real Life Foundation's Facebook