It’s easy to say you need to lose 10 or 20 pounds. Usually, however, that is just a guess. If you know your body fat percentage, there is another way to come up with a goal body weight. Here is how you do it.
Let’s say you are a female that weighs 150 pounds and your % body fat is 30. A reasonable goal might be to achieve a healthy 25% body fat.
150 lbs. x .30= 45 lbs of fat
150-45= 105 lbs of fat free weight
Since your goal is 25% fat, you take 105 and divide it by .75.
105/.75= 140 lbs.
So in theory, once you reach 140 pounds, your body fat should read 25%. There is one issue to consider. This estimation assumes that your fat free mass hasn’t changed. Dieting without exercise typically causes you to lose some muscle along with the fat, and when that happens you could lose 10 pounds and still be higher than 25% body fat. Exercise and a slight increase in protein will help preserve that muscle when you are losing thus improving the accuracy of this prediction.
(c) Dave Elger, 2009 All rights reserved
Weight Loss Science
body fat, fat free mass, goal weight
If all you ever do is workout and subjectively note how you feel, you may never notice a difference and quickly get discouraged. For example, let’s say you started walking, and after a few weeks you did 1 mile in 17 minutes. Your heart rate goes up to 170 beats per minute. A month later you are in better shape and do the same mile in 16 minutes. Your heart rate again goes to 170 beats per minute.
Your fitness level has improved and you are able to do more work, but the effort feels the same. If you hadn’t bothered to time your walk, you would never realize the difference. That’s why it’s so important to measure something. You won’t feel great every time you work out, but your fitness level could still be improving. That’s positive reinforcement!
source: Lose It For Ever: Lose Weight and Improve Your Health-Do it the right way!
Lose It For Ever
exercise motivation, Lose It For Ever, weight loss
Find a Goal workout
Specific goal workouts have always been a part of my workout plan. Throughout my years of running, I have stumbled upon many different kinds of “mini” goals. I invent a challenge and spend a month or two trying to achieve it.
Once I had a mile and a quarter stretch of road that I “raced” weekly. Over a period of about 2 months I dropped 30 seconds from my initial attempt. Another time I used a 2.5 mile loop. One summer I challenged myself to a particularly difficult uphill bike ride that I tried to finish in less than 60 minutes. It took me 4 attempts, but I finally did it.
Beginners could monitor steps per day measured with a pedometer, or timed walks around a specific distance. How long does it take you to burn 100 calories on the rower? Try it once, and then work on getting that time down. Remember, you should only test yourself once or at most twice a week. Work harder and guess what happens? Your fitness improves and your weight will eventually start to drop.
exerpt from Lose It For Ever- Lose Weight and Improve Your Health: Do it the right way!
Lose It For Ever
Exercise, goal, weight loss
Perhaps you’ve heard of MUFUs (monounsaturated fats). Supposedly there is some evidence that this type of fat can reduce belly fat (hence the Belly Fat Diet). My only problem with this is that people are being led to believe that all they need to do is start eat avocados, olives, and nuts and before long belly fat begins to melt away. Don’t you wish?
simpleweight.com
ehow.com
Nutrition, Weight Loss Science
MUFA belly fat
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MY COMMENT: Are you kidding me? My book Lose It For Ever is only $12.99 on Amazon.
Weight Loss News
Add new tag, Lose It For Ever, weight loss
Total Cholesterol Normal Values: (mg/dl)
< 19 years of age....< 170
> 19 years of age…..<200
Triglycerides (mg/dl
< 150..........normal
150 - 199.....borderline-high
200 - 499.....high
> 500………..very high
HDL (mg/dl) Higher HDL lowers risk of heart disease
< 40 high risk
> 60 low risk
LDL (mg/dl) Higher LDL increases risk of heart disease
< 100...............optimal
100 - 129..........near optimal
130 - 159..........borderline high
160 - 189..........high
> 190………………..very high
Total Cholesterol/HDL Ratio Risk Classification…………Male………. Female
1/2 Average Risk………………………………………………………….. < 3.4........ < 3.3
Average Risk...................................................... 3.4 - 5.0...... 3.3 - 4.4
2 Times Average Risk........................................... 5.1 - 9.6...... 4.5 - 7.1
3 Times Average Risk ...........................................9.7-23.0...... 7.2 - 11.0
Bio Center Lab
Keep in mind that presence of other cardiac risk factors increase risk even further (smoking, high blood pressure, family history, age, diabetes, obesity). See the National Heart, Lung, and Blood Institute for risk stratification and treatment guidelines.
Health Risks
cholesterol, HDL, heart disease, LDL, lipids, risk, triglycerides
Surprisingly, the component of foods that has the biggest impact on how much food you eat is water. Water adds weight and volume to foods without adding calories — it lowers the calorie density of foods. Water-rich foods include vegetables, fruits and soups. -msnbc.com
MY COMMENT: Barbara Rolls, Ph. D. has been studying this for years.
Weight Loss Science
Barbara Rolls, calories, water, weight
Researchers reviewing 25 studies on protein suggest that the protein in eggs makes a valuable contribution to muscle strength, helps to satisfy hunger and provides a source of sustained energy. -medicalnewstoday.com
MY COMMENT: An egg has more than 6 grams of protein. Eat one a day.
Nutrition, Weight Loss Science
egg, leucine, protein
So I’m 16… and currently 240 pounds…not the the ugliest guy,but not ‘rico suave’ .. nor what I’m aiming for… it’s gonna be summer soon..and I’m just tired of being ‘fat’ .. And I wanna start loosing weight…and it’s not that I’m not active..but that I have a slow matabalism…I mean I skate at least 3 times a week…if not more..maybe that just isent enough…so any advice that you know FOR SURE would work…Also..ever since I turned 15… I had really low self esteem..I think it had to do alot with going to highshool…blah.
I also know It’s no over night thing…and WILL take ALOT of work… but I’m willing to do whatever it takes at this point…Im a very committed person.
workouts,
routines,
health suggestions,
eating options,
Self esteem boosters,
please help.Thanks(:
Lose It For Ever, yahoo answers
weight loss, yahoo
Fielder said he didn’t make drastic changes to his diet or lifestyle. He just stepped up his cardio and workout routines in the off-season. Despite shedding pounds, he insisted that he didn’t know his current weight and hadn’t stepped on a scale because he “hates” them. Milwaukee Journal
MY COMMENT: I guess the 18 million dollar contract Prince signed in the off season had something to do with this. Last season, Fielder “got noticeably bigger from start to finish. Some wondered if that was a factor in his decreased offensive production (34 homers, 102 RBI after 50 and 119 the previous season) and increased error total (17).” YOU THINK? It doesn’t matter that Prince does not like getting on the scale, for that kind of money he needs to be weighed on a weekly basis. By the way, he’s supposedly a vegetarian!
Success Stories, Weight Loss News
Prince Fielder, weight loss
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