Nearly everyone has a predetermined idea of what weight they would like to be, but many of us do not know what our healthy weight range should be.
There are so many different ways to evaluate your recommended body weight that it can be a little confusing to know what the best one is for you as an individual.
This is made all the more bewildering with calculations based on such terms and measurements like...
• BMI
• Bathroom scales
• Hip to waist ratio
• Lean mass to fat mass
• Underwater weighing
• Bio-electrical impedance
• Dual energy x-ray absorbency
• Skin fold thickness / Body fat percentage
Most of the above list has some value in it. So what do these measurements represent, and which is the best one for you?
This week we will discuss the BMI v bathroom scale
BMI (Body Mass Index) is a measurement to calculate body fatness based on weight (kgs) divided by height in meters squared. A measurement below 18.5 is underweight, 18.5 – 24.9 is considered normal weight range, 25.0 is overweight, and 30.0 is obese.
Example weight 68kg, height 165cm (1.65m)
Calculation is 65 ÷ (1.65) ² = 24.98
Your BMI is not accurate for anyone who is muscled and very lean as they may show up with a reading of 25.0 or above. But for most people this works OK.
Bathroom scales determine your total weight. This includes your whole body composition made up of muscle, water, bones etc. The bathroom scales will not show your changing shape as you begin to strengthen your muscles through exercise. It is all too common to see a reduction in body fat and an increase in your lean muscle, and not see any difference on the bathroom scales.
BMI and the bathroom scales are 2 common ways individuals and your doctor may determine a healthy weight range.
Monday, August 31, 2009
Monday, August 24, 2009
Busy persons guide to fitting in fitness.
11 practical suggestions to finding the time for physical activity.
Most weeks can be a blur of long work hours, household tasks, responsibilities, time with family and sleeping. Finding the time for exercise can be tough, yet the busiest people can always find occasion for fitness. The key is to make it convenient.
1. Wake up 30 minutes earlier. Take a brisk walk around your neighbourhood. Research has shown that people who start off their day with exercise are more likely to stick with it.
2. Join a team activity. The majority communities have team recreational activities that are looking for players. Try your hand at soccer, oz-tag, netball, volleyball, softball, tennis to name a few. It also maybe an opportunity to start a team at work. Most people are just waiting to be asked.
3. Be active while watching TV. Ride a stationary bike, walk on the treadmill, step up and down on a step/bench, use some dumbbells, or do some stretching during your favourite TV shows.
4. Get a dog. This is a good excuse to owning a dog and making a commitment to daily walks. An enthusiastic dog may be just the encouragement you need to get outside. If you don’t own a dog, borrow one.
5. Get Social. Sign up at a dance club, hiking group, bowling league, or golf association and get active while meeting other people.
6. Plan outdoor activities on the week-end. Make a regular date with family and friends to have picnic, go to the beach, or go hiking. Pack the cricket gear, footy, and Frisbees for a day of fun.
7. Be active during your scheduled breaks. When you go out for lunch, put your walking shoes on and take a 10 minute walk in one of the cities many parks.
8. Get your family/ friends involved. Turn off the TV after dinner and take a stroll around the neighbourhood. Go for a bike ride together, or kick the footy at the park.
9. Join your local gym. Making a financial commitment to a fitness club may be all the incentive you need. Get in a session before work. The bulk of people find they are best to go straight from work before going home to avoid procrastination.
10. Household tasks can be your workout. Changing the mindset of household chores to one of a “Fitness cleaning circuit “may be all the motivation you need. Vacuuming, dusting, cleaning the shower, and mopping the floor will burn some serious kilojoules. Raking, mowing, and digging will strengthen the arms and legs as well as get your heart rate up.
11. Look for opportunities to move more while at work. Get a hands free phone that allows you to move while talking and burn extra energy. Discuss business during an afternoon walk or run. Take your team meetings outdoors during a walk to encourage a change of pace. Keep a resistance band at your desk to sit back from your computer and perform a few exercises. Wear a pedometer to measure how many steps you do. Aim for the minimum of 10,000 steps every day.
Chris Bakens
©Healthy Executives 2009
Most weeks can be a blur of long work hours, household tasks, responsibilities, time with family and sleeping. Finding the time for exercise can be tough, yet the busiest people can always find occasion for fitness. The key is to make it convenient.
1. Wake up 30 minutes earlier. Take a brisk walk around your neighbourhood. Research has shown that people who start off their day with exercise are more likely to stick with it.
2. Join a team activity. The majority communities have team recreational activities that are looking for players. Try your hand at soccer, oz-tag, netball, volleyball, softball, tennis to name a few. It also maybe an opportunity to start a team at work. Most people are just waiting to be asked.
3. Be active while watching TV. Ride a stationary bike, walk on the treadmill, step up and down on a step/bench, use some dumbbells, or do some stretching during your favourite TV shows.
4. Get a dog. This is a good excuse to owning a dog and making a commitment to daily walks. An enthusiastic dog may be just the encouragement you need to get outside. If you don’t own a dog, borrow one.
5. Get Social. Sign up at a dance club, hiking group, bowling league, or golf association and get active while meeting other people.
6. Plan outdoor activities on the week-end. Make a regular date with family and friends to have picnic, go to the beach, or go hiking. Pack the cricket gear, footy, and Frisbees for a day of fun.
7. Be active during your scheduled breaks. When you go out for lunch, put your walking shoes on and take a 10 minute walk in one of the cities many parks.
8. Get your family/ friends involved. Turn off the TV after dinner and take a stroll around the neighbourhood. Go for a bike ride together, or kick the footy at the park.
9. Join your local gym. Making a financial commitment to a fitness club may be all the incentive you need. Get in a session before work. The bulk of people find they are best to go straight from work before going home to avoid procrastination.
10. Household tasks can be your workout. Changing the mindset of household chores to one of a “Fitness cleaning circuit “may be all the motivation you need. Vacuuming, dusting, cleaning the shower, and mopping the floor will burn some serious kilojoules. Raking, mowing, and digging will strengthen the arms and legs as well as get your heart rate up.
11. Look for opportunities to move more while at work. Get a hands free phone that allows you to move while talking and burn extra energy. Discuss business during an afternoon walk or run. Take your team meetings outdoors during a walk to encourage a change of pace. Keep a resistance band at your desk to sit back from your computer and perform a few exercises. Wear a pedometer to measure how many steps you do. Aim for the minimum of 10,000 steps every day.
Chris Bakens
©Healthy Executives 2009
Monday, August 17, 2009
7 tips to switch on your energy
If you have lost your oomph for getting things done then here are 7 easy tips to get some instant get up and go?
1. Get some SUN. If you are lucky enough to live in the Sunshine state there is no excuse for getting out and taking a 10 minute walk in the sun. There is a vitamin D deficiency being diagnosed across the country. This is the only place you can get it outside of a supplement. The sun switches on our bodies to make vitamin D which strengthens bones and teeth and helps our bodies build immunities against disease.
2. Have Breakfast. Not the first time you have heard that one, right? Breakfast fuels your body for the day and kick starts your metabolism. Having breakfast will also maintain blood sugar levels.
3. Eat every couple of hours. Think of your body like you are feeding a fire. To keep the fire going (metabolism) you need to constantly put some more fuel into it. Have an emergency stash in your desk drawer if you need it. Be sure to take into account the 2/3 – 1/3 rule when fuelling your body. 2/3 of what you eat should look like it came out of the ground(fruits, vegetables, grains etc) and the 1/3 is the other stuff (meat, dairy, sweets etc)
4. Take some time to chill-out during your day. This may just mean stepping away from your desk and sitting outside on a park bench to close your eyes and breathe deep or it may be just some yoga at your desk (www.mydailyyoga.com). Breathing and Meditation reduces stress, slows pulse, relaxes the brain and reduces blood pressure.
5. Exercise. Believe it or not, the only way you can have energy is to use it. Best time for the body is before 2pm. It will boost your blood flow and help you sleep better. Don’t wait for the energy bug to hit you. Get up from your chair, get outside and put one foot in front of the other.
6. Switch off your brain 1 hour before bed. This means no TV or media (computers), phones (even texting) etc.
7. Recharge your batteries. If you are eating well and exercising but you still have no energy it may be because of not getting enough sleep. 8 hours is recommended.
Chris Bakens
©Healthy Executives 2009
1. Get some SUN. If you are lucky enough to live in the Sunshine state there is no excuse for getting out and taking a 10 minute walk in the sun. There is a vitamin D deficiency being diagnosed across the country. This is the only place you can get it outside of a supplement. The sun switches on our bodies to make vitamin D which strengthens bones and teeth and helps our bodies build immunities against disease.
2. Have Breakfast. Not the first time you have heard that one, right? Breakfast fuels your body for the day and kick starts your metabolism. Having breakfast will also maintain blood sugar levels.
3. Eat every couple of hours. Think of your body like you are feeding a fire. To keep the fire going (metabolism) you need to constantly put some more fuel into it. Have an emergency stash in your desk drawer if you need it. Be sure to take into account the 2/3 – 1/3 rule when fuelling your body. 2/3 of what you eat should look like it came out of the ground(fruits, vegetables, grains etc) and the 1/3 is the other stuff (meat, dairy, sweets etc)
4. Take some time to chill-out during your day. This may just mean stepping away from your desk and sitting outside on a park bench to close your eyes and breathe deep or it may be just some yoga at your desk (www.mydailyyoga.com). Breathing and Meditation reduces stress, slows pulse, relaxes the brain and reduces blood pressure.
5. Exercise. Believe it or not, the only way you can have energy is to use it. Best time for the body is before 2pm. It will boost your blood flow and help you sleep better. Don’t wait for the energy bug to hit you. Get up from your chair, get outside and put one foot in front of the other.
6. Switch off your brain 1 hour before bed. This means no TV or media (computers), phones (even texting) etc.
7. Recharge your batteries. If you are eating well and exercising but you still have no energy it may be because of not getting enough sleep. 8 hours is recommended.
Chris Bakens
©Healthy Executives 2009
Monday, August 10, 2009
The number one weight loss TV show ever!!
Do you want to be more in control around food? Eat what you want and still lose weight. There is a new weight loss show on TV called “I can make you thin “(dodgy name I know), but since it is involving weight loss, I thought I should take a look.
What was a pleasant surprise is that this is NOT ABOUT DIETING!!
There is no nutritional information in this show. It is all about how you relate to food. Most people put on more weight when they go on the diet. I have been involved in this industry for well over 20 years and so have seen diets come and go. But this is different.
The host Paul McKenna says that it is not your fault you are overweight...it is the fault of your internal computer. You see, Paul is a PH.D who has helped thousands of people lose weight, quit smoking and eliminate stress and also happens to be Britain’s number 1 best selling non-fiction author.
Pauls 4 basic rules are...
1. Eat when you are hungry
2. Eat what you want
3. Eat consciously
4. When you think you are full...STOP!
1. Eat when you are hungry – when you feel like a particular food at a particular time...eat it.
2. Eat what you want. - Not what you think you should. Throw out the foods in your fridge and pantry that do not inspire you. Make a list of the foods you love and eat only those. Honestly who gets motivated by foods that they hate or think they have to eat?
3. Eat consciously. – eat slowly. Savour every mouthful. Chew well. He also says you should put your knife and fork down between mouthfuls. (Or sit on your hands if you have to) Think about the food you are eating and nothing else. Chew each mouthful about 20 times. He says you must imagine you are like the French (like a gourmets with food). Most of us eat fast (like scoffing your food down while watching TV, phone, reading etc) Paul claims we rely on our eyes to tell us when to stop and not our stomachs to tell us when to stop eating. In a bold experiment Paul did in an American Diner with breakfast all subjects (6 in total) ate everything on their plate. The following day they had the identical food on their plate (but now they were blind-folded) and it was found they ate significantly less. The experiment found that we rely on our eyes to eat, and eat so fast that we override the signal to our stomachs that tell us to stop.
4. When you think you are full....STOP. Sounds simple enough, right? Give it a go.
Brilliant!! I love it.
“I can make you Thin” is currently airing Fridays at 2pm on channel 7 Brisbane
To find have a look at some success stories go to www.mckenna.com/video-stories.aspx
Chris Bakens
Performance Coach
Healthy Executives
What was a pleasant surprise is that this is NOT ABOUT DIETING!!
There is no nutritional information in this show. It is all about how you relate to food. Most people put on more weight when they go on the diet. I have been involved in this industry for well over 20 years and so have seen diets come and go. But this is different.
The host Paul McKenna says that it is not your fault you are overweight...it is the fault of your internal computer. You see, Paul is a PH.D who has helped thousands of people lose weight, quit smoking and eliminate stress and also happens to be Britain’s number 1 best selling non-fiction author.
Pauls 4 basic rules are...
1. Eat when you are hungry
2. Eat what you want
3. Eat consciously
4. When you think you are full...STOP!
1. Eat when you are hungry – when you feel like a particular food at a particular time...eat it.
2. Eat what you want. - Not what you think you should. Throw out the foods in your fridge and pantry that do not inspire you. Make a list of the foods you love and eat only those. Honestly who gets motivated by foods that they hate or think they have to eat?
3. Eat consciously. – eat slowly. Savour every mouthful. Chew well. He also says you should put your knife and fork down between mouthfuls. (Or sit on your hands if you have to) Think about the food you are eating and nothing else. Chew each mouthful about 20 times. He says you must imagine you are like the French (like a gourmets with food). Most of us eat fast (like scoffing your food down while watching TV, phone, reading etc) Paul claims we rely on our eyes to tell us when to stop and not our stomachs to tell us when to stop eating. In a bold experiment Paul did in an American Diner with breakfast all subjects (6 in total) ate everything on their plate. The following day they had the identical food on their plate (but now they were blind-folded) and it was found they ate significantly less. The experiment found that we rely on our eyes to eat, and eat so fast that we override the signal to our stomachs that tell us to stop.
4. When you think you are full....STOP. Sounds simple enough, right? Give it a go.
Brilliant!! I love it.
“I can make you Thin” is currently airing Fridays at 2pm on channel 7 Brisbane
To find have a look at some success stories go to www.mckenna.com/video-stories.aspx
Chris Bakens
Performance Coach
Healthy Executives
Sunday, August 2, 2009
5 tips to losing winter body – fat
It’s that time of year when you pull out your t-shirts and shorts, only to find that your bad excuses and winter eating habits have lead to putting on a couple of extra kilograms.
There is no secret to losing weight. It is simply just a matter of energy in (your nutrition) versus energy out (activities and movement you do).
Follow these 5 tips and you will be on track to feeling healthy again and losing the winter body-fat.
1. Make a plan. Anything worth doing is worth doing well. You would never get on a plane if the pilot did not know where he was going – would you? You have probably heard the saying “If you fail to plan, you plan to fail.” Write down how much time everyday that you will spend investing in your health and you will benefit from the increased mental focus. Be specific about what you can do, what you like to do and what you have access to. Identify all of your excuses from the past like it’s too cold, I’m too tired, or it’s too hard.
2. Got 10 minutes? It may be hard to believe but even a 10-minute workout can make a difference. A study several years ago at Stanford University asked 18 middle-aged novice exercises to run for just 10 minutes per workout 15 times a week for 8 weeks. The men boosted their VO2 (the maximum amount of oxygen your muscles can use) by 8%, increased endurance by 12%, lowered heart rate by 6% and lost 4 pounds of body fat. So if you have 10 minutes, go for it. Make appointments with yourself to go for a brisk walk around the block or up a couple of flights of stairs. Not only will this benefit you fitness it will also give your brain a chance to think as you walk. Get a hands free on your mobile or head set for your office phone so it allows you to walk and move around while you talk through the day.
3. Take a look at your portion sizes when you eat. A portion size is the size of the palm of your hand. Aim for 1 serve of protein (meats, dairy, eggs) 1 serve of carbohydrate (fruit, bread, pasta, rice) at every meal. Also include a minimum of 2 serves of vegetables 2 times per day. 4. If your office is near a gym or park, always keep a change of clothes with you and a towel so you don’t have any excuses for not being ready. Wear a pedometer attached to your belt or pants. This way you can monitor your progression towards 10, 000 steps every day. Look for opportunities to move more throughout the day. You will be surprised on how every little step can add up.
5. Communicate with the people in your life, your work colleagues, friends and family about what you are up to. Most people will be supportive of your new healthy choices because it will mean more energy and better productivity. By letting others know, they too can support you on your journey to a healthier you or you may just inspire them to join you.
Copyright Healthy executives©
There is no secret to losing weight. It is simply just a matter of energy in (your nutrition) versus energy out (activities and movement you do).
Follow these 5 tips and you will be on track to feeling healthy again and losing the winter body-fat.
1. Make a plan. Anything worth doing is worth doing well. You would never get on a plane if the pilot did not know where he was going – would you? You have probably heard the saying “If you fail to plan, you plan to fail.” Write down how much time everyday that you will spend investing in your health and you will benefit from the increased mental focus. Be specific about what you can do, what you like to do and what you have access to. Identify all of your excuses from the past like it’s too cold, I’m too tired, or it’s too hard.
2. Got 10 minutes? It may be hard to believe but even a 10-minute workout can make a difference. A study several years ago at Stanford University asked 18 middle-aged novice exercises to run for just 10 minutes per workout 15 times a week for 8 weeks. The men boosted their VO2 (the maximum amount of oxygen your muscles can use) by 8%, increased endurance by 12%, lowered heart rate by 6% and lost 4 pounds of body fat. So if you have 10 minutes, go for it. Make appointments with yourself to go for a brisk walk around the block or up a couple of flights of stairs. Not only will this benefit you fitness it will also give your brain a chance to think as you walk. Get a hands free on your mobile or head set for your office phone so it allows you to walk and move around while you talk through the day.
3. Take a look at your portion sizes when you eat. A portion size is the size of the palm of your hand. Aim for 1 serve of protein (meats, dairy, eggs) 1 serve of carbohydrate (fruit, bread, pasta, rice) at every meal. Also include a minimum of 2 serves of vegetables 2 times per day. 4. If your office is near a gym or park, always keep a change of clothes with you and a towel so you don’t have any excuses for not being ready. Wear a pedometer attached to your belt or pants. This way you can monitor your progression towards 10, 000 steps every day. Look for opportunities to move more throughout the day. You will be surprised on how every little step can add up.
5. Communicate with the people in your life, your work colleagues, friends and family about what you are up to. Most people will be supportive of your new healthy choices because it will mean more energy and better productivity. By letting others know, they too can support you on your journey to a healthier you or you may just inspire them to join you.
Copyright Healthy executives©
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