So I am I 54 years old and am finally down to 249 lbs with 29% Body Fat which puts me in the Obese range for my weight. Now I will concur that I do need to lose some weight but having a BMI of 35 does not make me obese and I will tell you why.
According to my BMI I am 35, which is my Body Mass Index or BMI for Short. And according to the tables I am Obese, yes Obese and they believe this to be true. Are they right?, well the BMI is a measure of size based on the mass and height that applies to men and women. The only problem that I have with BMI is that it does not take into consideration the Body type of the individual which correlates the your frame and bone structure.
So they only take into considerations your height and weight which is fine for getting a trend for the whole of society but not for anyone single individuals. They do not take into account your muscle or your body type.
- Ectomorph: These are people who are lean and long with problems gaining muscle.
- Endomorph: People in this category are big, they have a high body fat percentage, pear shaped and can store fat.
- Mesomorph: Muscular and well-built, with high metabolism and responsive muscular cells, they have no problem putting on muscle.
So these are the 3 body types that people fall into all around the world, but people do not just fall into 1 category, usually they will fall into a combination of all 3. Because we are all different and unique we fall into all 3 by percentages.I am 63% Endomorph, 38% Mesomorph and 0% Ectomorph. A combination of all 3, and depending on how much muscle weight I put on I switch between Endomorph and Mesomorph but will never be Ectomorph.
People all across America go in for their yearly physicals and are told they are obese because their BMI and they need to lose weight immediately. Now as Americans the doctor is correct we do need to lose some weight but to follow the BMI would be ridiculous. Changes have to be made so that people can get a firm handle on how much fat they need to lose. You see, our body weight has skin, fat water, bones, muscles and organs to name a few. When we as people want to lose weight what we need to lose is body fat. And to loose body fat you need to test your actual body fat and use this as your foundation. I placed the calculations that I use so that I can achieve my goal of 18% Body fat. Please feel free to use this chart to help you achieve your goals and achieve your ideal body weight.
My Ideal Body Weight
A. Current Weight:_249 Lbs_
B. Current % Body Fat __29%__
C. Body Fat Weight (249 x .29 = 72.21 Lbs)
D. Lean Body Weight:(72.21 Lbs- 249 Lbs = 176.79 Lbs)
E. Body Fat % Goal:__18%__
F. Body Fat Weight of 18%=(249 Lbs x .18 = 44.82 Lbs)
G. Desired Weight Goal at 18% = ( 176.79 Lbs + 44.82 Lbs = 221.61 Lbs )
H. I Need to lose ( 221.61 Lbs – 249.0 Lbs = 27.39 Lbs )
So this is what it looks like and here is an example for you to try.
A. Current Weight: ____
B. Current % Body Fat: ____
C. Body Fat Weight (A x B = C)
D. Lean Body Weight:(C- A = D)
E. Body Fat % Goal:____
F. Body Fat Weight of 18%=(A x E = F)
G. Desired Weight Goal at 18% = ( D + F = G)
H. I Need to lose ( G – A = weight needed to lose )
As you can see in order for me to be at 18% Body fat my weight needs to be at 221.61 lbs, so I need to lose 27.39 pounds and I can do this through exercise and nutrition. And remember nutrition is the key to losing the weight. Once you commit, then do it!, you will lose the fat and feel better, I assure you. Below you will find the Percent of body fat for men and women according to the ACSM.
According to the ACSM which is the holy grail of fitness, I fall almost at almost poor. Bad and I need to bring this up or lower my body fat percent to at least 21 percent but my goal is 18%. Now why is this so important, because it is body fat that we all want to lose. It is the true indicator of where you are at and where you need to be. People weigh themselves and look at that number on the scale and say they are fat. This however is not the truth, that number on the scale represents a complete picture of your weight to include the following;
- The bones all of them that give you your foundation.
- All your muscles
- The organs
- The skin
- Your blood
- And your fat
That number on the scale is a combination so stop looking at the scale and stop judging yourself. If?, you want to break free from the vicious cycle of weight gain there are plenty of ways online that will help you achieve this. For me, intermittent fasting and exercise is what works and you can take it from me and create your own blue print for success. Here is what I did to lose weight;
Be sure to clear it with a Doctor if you have any health issues
- Weigh yourself, and if you like take a picture of yourself, weighing should be done in workout clothes or naked.
- Get yourself a personal body fat test.
- Start working out 3-5x a week, do 30 minutes cardio and 30 minutes weight training when you workout.
- Nutrition, eat lots of fruits and vegetables, protein and cut down on your carbs.
- Intermittent fasting-I do 8 hours of eating and 16 of not eating and three 24 hour fasting periods.
- I use the solo flex muscle machine for strength training and the nordic track incline trainer for my cardio training.
So what is the take away from all of this?
Well it is 2019 and by this time next year you could be at your ideal weight enjoying everything you wanted to do or be at the same place as you are right now.
You are in charge of you! No one else will do it for you, Your mind moves your body. You control your body and you control what you eat.
Losing weight is not magical, it something you get when you implement a plan of action and it is simple.
The time is now my friend to lose the weight! Get your life back it is yours and you deserve great happiness and you will feel like a new person.
If you enjoyed reading Fit over 50-Ideal Body Weight leave a comment below or leave your own review and I will answer you as soon as possible.
The Time is Now!