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Burn more calories making it easier to shed the excess weight, so you can reach your weight loss goal faster and easier.
Eliminate cravings for foods that make it hard to lose fat, so you can keep your sanity while you transform your body. If your goal is to lose weight, ask yourself, “What is the purpose of dropping the pounds?” Is it to look sexy?
Follow the conventional weight loss wisdom you see in magazines or TV shows, and while the end result is getting smaller and losing weight, you develop no muscle tone. This path may frighten you at first if you have never lifted weights before, but the end result is a flat stomach, toned arms, and sexy legs.
These activities force your body to release its hold on fat and reveal the toned body that you want. To build a large, muscular frame, it’s important to keep the rep range a lot lower, between 3-6 reps.
The amount of weight you should lift for each exercise will depend on the exercise you’re doing and your level of strength. On a scale of 1-10 (1 being “was I even holding anything” and 10 being “holy &%^#”), how did that feel? If your goal is to achieve a skinny-fat body, avoid weights and focus on monotonous cardio. If you want toned arms, lean legs, and a flat stomach, focus the majority of your exercise time lifting weights heavy enough to challenge you at 8-12 reps. The most common method of measuring your ideal weight is using the Body Mass Index (BMI), which measures the relationship between your weight and your height. Do you notice anything wrong with the traditional BMI calculation, which is used in almost every weight loss study?
Using BMI, just about every NFL football player is considered obese, even though most have very low body fat percentages.
It turns out there’s a MUCH better way to calculate your ideal weight that takes into account your body fat percentage. Let me give you an example of this ideal body weight formula in action so you can see why it’s so useful. I hope this has cleared up some confusion for you and highlighted the importance of thinking about your weight in terms of your body fat percentage. There’s a theoretical weight maximum that any musculoskeletal system can support without surpassing health-risking, excessive body fat.
The only way for someone to exceed the weight maximum is to pack on adipose tissue (body fat). To calculate your weight maximum, starting from a baseline, which differs for males and for females, add or subtract weight. The LBM formula is definitely not appropriate for population studies, but I find it EXTREMELY valuable with individual clients and use it all the time.
That formula is much to simple to take into account all the varying skeletal sizes that people of the same height have.
Thanks Marc, and what is your suggestion on how much muscle is a decent amount of muscle to gain?
This article didn’t say how much your minimum fat weight should be or can be, mine is 16.96 is it unhealthy to go lower?
I am trying to figure out ideal body weight, but I can’t get the calculation to come out right? I went to the gym and found out I have 20% body fat I am a tall female and was told my ideal % is 15-17%.
And you’re right Marc, I just searched and found photo examples of women at the various percentages and I think your estimation is pretty accurate, that’s what I look like! I forgot to add I do eat a fair amount of cheese, otherwise my diet is very good, not much else high in fat. Like the website… So I always wondered what my bmi is right now I use to to be really big at about 320lbs with 49% body fat but since then ive gone through four years of football and two of basketball and lifting and running basically everyday now im down to 235lbs but it still says i have around 18% and the only place I really have fat now is my lower stomach does this sound right??? One more question, would you suggest I increase my weight lifting during my weekly regimine?
One of the simplest and most effective ways to determine whether or not you may be overweight is by measuring your waist circumference.
The size of your waistline may be the key to a long life, according to an observational study conducted by the Mayo Clinic1, involving nearly 13,000 Americans who were followed for about 14 years. In a presentation in August at the European Society of Cardiology Congress, senior author Francisco Lopez-Jimenez said that people who are of normal weight, but who have a high waist-to-hip ratio (i.e.
The increased mortality risk accompanying higher ratios of visceral fat — the fat that accumulates around your internal organs — is likely due, at least in part, to increased insulin resistance. In related news, the importance of your waist-to-hip ratio was again highlighted in a study2 showing that your waist size may also be a more effective measure for assessing obesity-related hypertension risk.
Normally, your blood pressure will drop 10-20 percent during nighttime sleep, compared to your daytime values. The goal of the study was to evaluate the predictive ability of waist-to-hip ratio on nighttime blood pressure dipping, relative to BMI, and while both BMI and waist-to-hip ratio were significant predictors of nighttime dips in systolic and diastolic blood pressure, the waist measurement was more telling.
Certain body compositions do tend to increase your risk of chronic disease, and carrying extra inches around your midsection has been repeatedly shown to increase cardiovascular health risks. Waist circumference is far better than BMI for evaluating whether or not you may have a weight problem, as BMI fails to factor in both how muscular you are, and your intra-abdominal fat mass.
Another even simpler method to figure out if you have a weight problem is to measure only your waist circumference (the distance around the smallest area below the rib cage and above your belly button). According to the CDC, high blood pressure is the second greatest public health threat in the US. Fortunately, this can actually be easier than you might think, but it does require you to make some lifestyle changes.


I recently updated my nutrition plan, which will help guide you step-by-step toward normalizing your insulin and leptin levels, which in turn will help normalize your blood pressure and help you shed excess weight.
Keep in mind that your blood pressure readings can vary significantly from day to day – even from morning to evening, and often within the same hour, so don't panic if you get one high reading here or there. If you're overweight, a size 'average' blood pressure cuff can lead to a falsely elevated blood pressure reading, so make sure your doctor or health care professional is using the right size cuff for your size.
Incorrect arm position: If your blood pressure is taken while your arm is parallel to your body, your reading can be up to 10 percent higher than it really is. White coat hypertension, which is an elevation in blood pressure caused by the stress or fear associated with visits to doctors and other medical personnel, can be a transient but serious concern. Although elevated insulin levels are one of the most potent contributors to elevated blood pressure, it's also common for chronic stress, tension or anxiety to contribute to this problem. To address both of the issues covered in this article: a greater than ideal waist size and high blood pressure, first thing you need to do is remove all grains and sugars, particularly fructose, from your diet until both your weight and your blood pressure have normalized. This is significant because the average American now consumes about 70 grams of fructose EVERY day! As a standard recommendation, I strongly advise keeping your TOTAL fructose consumption below 25 grams per day.
To learn more about how fructose impacts your weight and health, I highly recommend reading Dr.
His research shows that metabolic syndrome (characterized by central obesity or increased waist circumference, high blood pressure, and insulin resistance) is actually a normal condition that animals undergo to store fat.
Fructose-containing sugars cause weight gain not by the calories they contain, but by triggering this "fat switch," which tells your body it's time to store fat, just as if you were an animal preparing for hibernation. When a woman reaches the age of 50, it's important to start doing more waist and core exercises to stay healthy and.
The American Council on Exercise ranked the bicycle exercise as one of the most effective in toning the oblique - side - abdominal muscles as well as the front of the stomach. If you’ve never workout your abs before you, possibly, don’t know that leg and torso raises (abdominal reverse curl) must be added with different variants of crunches (ordinary, twist, etc.).
Anatomically, the rectus muscle has three or four transversal intersections along its whole length: two – above the navel, one – at the navel level and one – below it.
Picking up weights—yes, heavy weights—is the #1 way to tone your arms and flatten your stomach.
I’ve heard it defined as everything from three pounds to eight pounds, but usually nothing higher than 12 pounds. If you rate anything less than 8, then it was too light, and you need to grab a heavier weight.
So the next time you do this exercise grab a 15-pound dumbbell and go through the same steps.
There’s a formula to calculate your goal weight more precisely so you can have that magic number in your head that motivates you to eat well and train hard. It does not seem to matter though as I used pounds and inches on the metric scale and received a reasonable result.
I am 29, 5’5, & 140lbs, 27% body fat- I want to be leaner but muscular (not just lean and toned)- should I focus at staying this weight or be headed more in the 130 direction?
I walk everywhere and go to the gym 5 times per week for more than an hour at a time doing a mix of cardio, resistance and stretching. Right now I am doing cardio 3-4 times, lifting twice a week and following up with 1-2 classes of bikram yoga. Mercola and Claire Robinson on GMO Truths and MythsApril 24, 20165 Powerful Benefits of Vitamin DApril 18, 2016Dr. As I've stated in many previous articles, insulin and leptin resistance or signaling impairment, is one of the foundational problems underlying virtually all disease, and visceral fat is associated with insulin resistance and other risk factors.
A lack of nighttime dipping has previously been observed in overweight and obese populations, suggesting a correlation between non-dipping nighttime blood pressure and an increased risk of hypertension.
Your waist size is also a powerful indicator of insulin sensitivity, as studies clearly show that measuring your waist size is one of the most powerful ways to predict your risk for diabetes. This is done by measuring the circumference of your hips at the widest part, across your buttocks. Insulin resistance and elevated uric acid levels are significantly associated with hypertension, so any program adopted to address high blood pressure needs to help normalize these two factors.
My plan summarizes all I have learned from treating over 25,000 patients and reviewing tens of thousands of articles on natural health. If you are on medication, you will be delighted to know that this nutrition plan tends to normalize elevated blood pressures in the vast majority of people to the point you may no longer need your blood pressure medication. It is when your blood pressure remains consistently elevated that significant health problems can occur.
Blood pressure readings should always be taken with your arm at a right angle to your body.
After you begin my nutrition plan and follow it for several months, if you don't see an improvement in your blood pressure I'd recommend seeking out a health care professional who is well-versed in using stress-relief methods, such as the Emotional Freedom Technique (EFT) for example.
Again, following my comprehensive nutrition plan can help you take control of your diet in an incremental manner. Worse yet, about 25 percent of all Americans consume over 134 grams of fructose a day, according to research by Dr.
However, for most people – especially if you struggle with high blood pressure and insulin resistance – it would be wise to limit your fructose to 15 grams or less, as it is virtually guaranteed that you will consume "hidden" sources of fructose from most beverages and just about any processed food you might eat.
Animals' ability to gain "hibernation fat" appears to be regulated by a switch in the mitochondria that is turned on and off by a common food that no longer provides survival advantage to humans living in contemporary society, namely fructose. Furthermore, uric acid is increased by fructose, and also causally contributes to obesity and insulin resistance.
Johnson's book, The Fat Switch which has been described as the "Holy Grail" for those struggling with their weight.


Upper ‘pack’ (upper abs) develop faster than other because the majority of abdominal exercises appear to be different torso raises in ab exercises for women lying position (twists, crunches). Grande mesmo, ja que a cantora engordou 15 kgs e apareceu em seus shows um pouquinho…diferente.
Pois bem: depois de ter levantado alguns rumores sobre o ganho de peso, com pessoas ate dizendo que a cantora estaria gravida, ela assumiu que simplesmente exagerou nas guloseimas. The misconception is that the word “light” actually means that the weight should feel light. Light weight means that the weight is light enough that a person can lift it 8-12 times, but heavy enough they can’t lift it more than 13 times.
I know that these weights fit into her toning zone, because she can’t do any more than 12 reps. Here is what I typically see: A person sits back and starts lifting… 1, 2… 6, 7… 9, 10… 15, 16… 21, 22… 24, and with a big struggle 25.
Here’s the guideline: If you can do more (even 1 more) than the indicated reps, 10 in this example, then you need to pick up a heavier weight. In fact, Ancel Keys is given credit for popularizing BMI in a 1972 paper, but he explicitly stated BMI was appropriate for population studies, NOT individual diagnoses. Using this information, we know that his LBM is 156 pounds and the amount of body fat he has is 44 pounds. So keeping his LBM at 156 pounds, Jake needs to drop 16 pounds of fat to reach his desired body fat percentage of 15%. I’ll be following up with some articles on the various ways to calculate your body fat percentage.
My goal is to reach 7-8 percent body fat, but my goal as is how much to actually weigh is where I get lost and confused. I’m 5ft5 and weigh 135lb but I am very slim and you can see the muscles on my stomach and all over my body and people always comment on how fit I look and how slim I am. I believe for me to achieve the 24% body fat goal I would need to weigh 141… Is this correct?
It has been my experience that many people are in denial about being overweight, as being "large" has become more or less the norm. Then measure your waist at the smallest circumference of your natural waist, just above your belly button. It's a free resource that can help you and your family radically improve your health, or take it to the next level if you've already started making changes. To decrease your risk of being falsely diagnosed with hypertension in this situation, I'd encourage you to take a moment to calm down, then breathe deeply and relax when you're getting your blood pressure taken. Richard Johnson, chief of the division of kidney disease and hypertension at the University of Colorado, and author of two books on the dangers of fructose, The Sugar Fix, and The Fat Switch. In it, he reviews groundbreaking new research showing that eating too much and exercising too little are NOT solely responsible for why you keep gaining weight or have trouble shedding those excess pounds. Effective treatment of obesity therefore requires turning off your fat switch — by avoiding fructose, which is the trigger — and improving the function of your cells' mitochondria. This abdominal muscle help you to keep still spine when you do something (it help to keep spine still when you move other body parts).
It’s much more difficult to workout lower abs because abdominal exercises selection here is rather specific and simple leg raises are not enough.
Using the Ideal formula seems more accurate but leaves me needing to knockoff 10 lbs of fat.
I know I need to gain weight and build muscle, but I just don’t know how much weight or muscle I should actually gain. Before I went to the gym I did about the same amount of exercise and it was always varied, I’ve grown up doing a lot of dance, gymnastics and cycling. But just because something is common does not mean it's a "healthy normal." And we're not talking about aesthetics here.
NOW its time to learn the secrets that will get you the sexy stomach you so desperately want and ab exercises are only part of arm exercises solution.
The second important thing rectus do is curl your spine when you perform such abdominal exercise as crunches.
I haven’t met any), so my guess is the emotions you are feeling regarding your body weight are quite common. Hold this position for one to two seconds, then reverse to bring the left elbow toward your right knee. In order to feel lower abs it’s necessary to limit leg work as much as possible; you need to move only your pelvis. My goal is to achieve a lean and muscular physique that of a fashion model, decent amount of muscle with low body fat. The majority of people don’t know this rule and go on raising their legs year after year without any visible result. I feel very fit, my fitness level is above most of my friends and I look good, I wouldn’t really want to lose any more fat because I think it would make my face too thin. Could it be that I store a lot more round my organs than under my skin on top of my muscles?
If that is the case, could it be that the level of fat around my organs could be unhealthy? I worry slightly as there is a history of hear disease and liver failure in my family (although they were drinkers, I’m not).



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