Post by Admin on Jun 22, 2011 23:39:05 GMT -5
Alright, the fitness section needs to get a little fatter. We'll start by calculating our body mass index. Body mass index, or BMI doesn't actually tell us the amount of fat on the body, instead it gives us a scale which we can use to determine how we weigh in, so to speak. By calculating our BMI, we can identify possible concerns with our weight (though most of us are probably already informed.)
Body Mass Index
You'll need to either know your weight and height, or be able to find out. No cheating!
1. Take your height in inches and square it (Your height, multiplied by that number.)
2. Take your weight in pounds and divide it by your weight squared.
3. Take that number and multiply it by 703.
The number you get means nothing without a chart to compare it to.
A BMI of less than 18 means you are under weight.
A BMI of less than 18.5 indicates you are thin for your height.
A BMI between 18.6 and 24.9 indicates you are at a healthy weight.
A BMI between 25 and 29.9 suggests you are overweight for your height.
A BMI of 30 or greater indicates obesity.
It's important to note that this doesn't take in muscle weight and should be used as a guideline only.
Basal Metabolic Rate
The first question most people ask when it comes to dieting is how many calories should I consume a day. This question is best answered by your doctor because they will be able to identify any risks you may have in dieting. In other words; before you begin any diet you should consult your doctor.
Your BMR is the base rate that your body consumes calories for everyday function. Again, this number is a rough estimate but is a strong overall guideline for how much you should be consuming a day. The average number of calories burned an hour, while at rest, is somewhere around 70. This number can be greater or fewer for you depending on your medical history. The number is also effected by your bodies internal temperature. For every half degree (celcius) your body rises in temperature, the BMR increases around 7%. If your body rises around 4 Celsius (7F) the BMR increases around 50%. Obviously, this isn't healthy.
Foods that are high in fat as well as refined sugars can greatly reduce the BMR, as their bulk and fiber content are much lower. This in turn, slows down intestinal activity causing the body to absorb more calories from the foods before removing them from the body.
The basic formula for calculating your BMR is thus:
English
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Metric
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
Once we have this number we can use the Harris Benedict Equation to determine our base calorie needs. This formula is accurate for everyone, save those who are extremely muscular.
The Harris Benedict Equation:
If you are inactive for the majority of the day.: BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week):BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) :BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) :BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) :BMR x 1.9
The number you get from this formula will give you a reference number to begin loosing weight. There are roughly 3500 calories in a pound of body fat. In order to loose one pound of body fat you need to starve your body of 3500 calories. This can be done by a combination of removing calories from your diet and increasing exercise. As you loose weight you will need to recalculate the formula to continue your diet. Obviously, sustaining weight loss can be done most effectively with a regular exercise routine. A good place to start is by removing 500 calories from your diet a day, every day for a week. If you do this then by the end of the week (500x7=3500) you should have lost one pound. Unless you have an extreme amount of weight to loose, it's not always wise to go above 1000 calorie deficit a day.
Body Mass Index
You'll need to either know your weight and height, or be able to find out. No cheating!
1. Take your height in inches and square it (Your height, multiplied by that number.)
2. Take your weight in pounds and divide it by your weight squared.
3. Take that number and multiply it by 703.
The number you get means nothing without a chart to compare it to.
A BMI of less than 18 means you are under weight.
A BMI of less than 18.5 indicates you are thin for your height.
A BMI between 18.6 and 24.9 indicates you are at a healthy weight.
A BMI between 25 and 29.9 suggests you are overweight for your height.
A BMI of 30 or greater indicates obesity.
It's important to note that this doesn't take in muscle weight and should be used as a guideline only.
Basal Metabolic Rate
The first question most people ask when it comes to dieting is how many calories should I consume a day. This question is best answered by your doctor because they will be able to identify any risks you may have in dieting. In other words; before you begin any diet you should consult your doctor.
Your BMR is the base rate that your body consumes calories for everyday function. Again, this number is a rough estimate but is a strong overall guideline for how much you should be consuming a day. The average number of calories burned an hour, while at rest, is somewhere around 70. This number can be greater or fewer for you depending on your medical history. The number is also effected by your bodies internal temperature. For every half degree (celcius) your body rises in temperature, the BMR increases around 7%. If your body rises around 4 Celsius (7F) the BMR increases around 50%. Obviously, this isn't healthy.
Foods that are high in fat as well as refined sugars can greatly reduce the BMR, as their bulk and fiber content are much lower. This in turn, slows down intestinal activity causing the body to absorb more calories from the foods before removing them from the body.
The basic formula for calculating your BMR is thus:
English
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Metric
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
Once we have this number we can use the Harris Benedict Equation to determine our base calorie needs. This formula is accurate for everyone, save those who are extremely muscular.
The Harris Benedict Equation:
If you are inactive for the majority of the day.: BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week):BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) :BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) :BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) :BMR x 1.9
The number you get from this formula will give you a reference number to begin loosing weight. There are roughly 3500 calories in a pound of body fat. In order to loose one pound of body fat you need to starve your body of 3500 calories. This can be done by a combination of removing calories from your diet and increasing exercise. As you loose weight you will need to recalculate the formula to continue your diet. Obviously, sustaining weight loss can be done most effectively with a regular exercise routine. A good place to start is by removing 500 calories from your diet a day, every day for a week. If you do this then by the end of the week (500x7=3500) you should have lost one pound. Unless you have an extreme amount of weight to loose, it's not always wise to go above 1000 calorie deficit a day.