Setting Goals

A new year has begun and more people are flocking to the gym. The most common reason? To lose weight. However some of us are pretty slim people and think we don't need to set any goals because we think we are already "in shape." Well let me ask you, do you know what your body fat percentage is?  Go to your local gym and find out or try these simple calculators at home body fat calculator

The truth is some of us just be young and have a high metabolism, or may be active but don't eat right and lift weights. If you read my last blog, I included body fat as part of my discussion. The National Council on Strength and Fitness body fat breakdown is as follows:
                Essential     Lean/Fit     Healthy     Risk         Obese
Males         3-5%        6-15%      16-19%   20-24%     >25%
Females     11-14%    15-22%     23-26%   27-31%     >32%

Keep in mind these are just guidelines but may vary based on level of fitness and muscle mass etc. If you are looking to improve your number, here are some things you can try to change your body.

Change up your diet! Eating every 3-4 hours throughout the day and never skipping meals will help increase your metabolism and decrease the chance of overeating. Drink more water, eat less sugar and saturated fats. Stick with fresh fruits, vegetables and lean meats. Avoid drinking anything but water and resist processed foods. Also increase protein consumption with tuna, eggs, black or kidney beans and decrease carbohydrates especially breads and pastas.

Make your gym time worth it! In addition to 4-6 days of cardio workouts (which probably need to be faster paced) get at least 3 weight training sessions in. If you can, break up your workouts to twice a day. Do not rest more than 45 seconds between sets. Keep the intensity up! Building lean muscle mass will decrease body fat and burn more calories throughout the day. Make sure you get getting 8 hour of good sleep to help the muscles properly recover as well as protein shake 30-45 minutes after any type of workout.

A New Year...A New YOU

So it's the start of a new year, the time everyone decides to lose weight and tone up but doesn't last a month. Time to make this year count! Before you decide what your goal is going to be, take a step back and assess where you are at. First take a photo of yourself with tight fitting clothing. Next, take measurements. If you live in the Dallas area, come see me at Coit 24 Hour Fitness, if not go to your local gym and ask a trainer to take your body fat measurement. Also, you can have a friend or family member take circumference measurements around  your neck, chest, waist, hips, thigh, calf, bicep and forearm. This is also used as a motivational tool in checking your progress besides just stepping on  scale.
The National Council on Strength and Fitness body fat breakdown is as follows:
                Essential     Lean/Fit     Healthy     Risk         Obese
Males         3-5%        6-15%      16-19%   20-24%     >25%
Females     11-14%    15-22%     23-26%   27-31%     >32%

Now time to take a fitness test, I got this from Jillian Michaels' book Making the Cut

1. The Aerobic Endurance Test
Find something stable about 12 inches tall that can support your weight. Step up with one foot and then the other  and then back down one at a time. Repeat the four step cycle at an even pace for 3 minutes. Afterwards, stop and take your pulse.

 2. Upper Body Test
Get a timer and count how many real, standard "military style" push-ups you can do in a minute. No cheating, slouching or girl push-ups for either gender.

3. Core Test
Again with a timer, count how many sit-ups you can do in a minute. Do not use your arms to pull you up and go through the entire motion. If you aren't sure if you are cheating then you probably are.

4. Lower Body Test
Find a stable wall and lean your back against it and squat to 90 degrees at the knees, called a "wall-sit". Start a timer and hold the position as long as you can.....keep holding! OK, 30 seconds is average, 60 seconds is good, 90 seconds is excellent.

Consult the tables and see where you stand (sorry the picture quality is poor). Then work on improving  those things by healthy dieting, weight training and cardiovascular training!

Again, if you or any friends and family are in the Dallas area, we have great specials on personal training right now at Coit 24 Hour Fitness. Come see me and I will help you get started on your way to a new YOU!