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Body Mass Index
Body mass index, BMI, is a number generated by dividing your weight in kilograms by your height in metres squared.
Our ideal weight range charts are based on body mass index, modified to take into account whether you are male or female.
Body mass index is used to determine whether an individual, male or female, falls into a broad band considered to be healthy weight, or is outside the parameters and, if so, to what extent.
BMI is used by scientist and researchers to determine the health implications of being a certain BMI.
See bottom of page for diagram of BMI:
Regardless of whether you have gained weight, you are
likely "fatter" now than you were when you were younger.
Training with weights becomes more important with increased
age. It is well documented that muscle tissue is more
metabolically active than fat tissue.
As you age, your activity level tends to decrease. With
decreased activity, muscle tissue is lost. To preserve
this precious tissue, you need to start placing emphasis
on strength training.
From a nutrition perspective, some interesting research
has been published. The study involved women - an older
group and a younger group.
The researchers documented
the number of calories burned by each group after eating
a large meal and after eating a small meal.
What they
found is that after eating a large meal, the older group
of women burned far fewer fat calories than the younger
women. BUT, after eating a small meal, the number of fat
calories burned was about the same.
You have probably heard that it is important to eat, small,
frequent meals throughout the day. This will help speed
up metabolism for any age person.
Remember that you cannot spot reduce! What I mean by this is that you can't pick and choose the areas that you would like to lose the fat and do exercises that work those areas expecting the fat to just magically disappear in those areas. Your body does not work that way.
The only way to decrease the amount of fat in certain key areas is by lowering your total body fat levels. As you lose fat, it will come off all over your body, not just in specific areas.
If you follow a complete diet and weight training program for at least 12 weeks, you will begin to see dramatic changes occurring with your body, and I'm not just talking about the obvious physical changes, I'm also talking about the psychological and physiological changes.
You can expect lower body fat (of course), increased muscle mass, increased metabolism, increased sense of well-being, more energy, lower bad cholesterol level, increased good cholesterol level, decreased risk of heart disease, deeper more restful sleep and most important, increased self-confidence.
To be successful, your fat loss program should include the following:
• A calorie restrictive diet, which requires you to eat no less than 10x and no more than 15x your LEAN bodyweight in calories.
• Regular cardiovascular activity for at least 30-45 minutes 3-4 times per week. Some recommend a moderate pace while other recommend a vigorous pace -- it doesn't really matter as long as you are exercising.
• Weight training.
• Supplementing your diet with vitamins, minerals and amino acids. Vitamin C, L-glutamine, and a good multi vitamin are the bare essentials.
• Adequate dietary fat, including high amounts of Essential Fatty Acids (Omega-6 and Omega-3).
Finally, make sure that the program you decide on is compatible with your lifestyle and schedule. You can have the greatest program in the world, but if you cannot implement it then it is worthless.
There are thousands of fat loss diets and workouts that will work, but the hard part is finding one that works for you and the specifics of your diet and schedule restraints.
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