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.