Fit Over 50-Ideal Body Weight Update

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.

Body Types

  1. Ectomorph: These are people who are lean and long with problems gaining muscle.
  2. Endomorph: People in this category are big, they have a high body fat percentage, pear shaped and can store fat.
  3. 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.

So what is your ideal 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.

Body Fat Standards for Men and Women
Click Image to Enlarge

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;

  1. The bones all of them that give you your foundation.
  2. All your muscles
  3. The organs
  4. The skin
  5. Your blood
  6. 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;

Feel younger and stronger no matter what the age!
Over 50 and still exercising.It is all possible if you believe you can.

Be sure to clear it with a Doctor if you have any health issues

  1. Weigh yourself, and if you like take a picture of yourself, weighing should be done in workout clothes or naked.
  2. Get yourself a  personal body fat test.
  3. Start working out 3-5x a week, do 30 minutes cardio and 30 minutes weight training when you workout.
  4. Nutrition, eat lots of fruits and vegetables, protein and cut down on your carbs.
  5. Intermittent fasting-I do 8 hours of eating and 16 of not eating and three 24 hour fasting periods.
  6. 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!

JesusB

How To Stay Fit As You Age

The human body is beautiful and its designed to move and work for a lifetime. The body will allow you to move through space and accomplish everything needed to live a normal daily life. But as you age you move less and less, this has a direct correlation to the amount of exercise you accomplish daily in your life.

  1. As you age so does the rest of your body.
  2. The older we get the more pain we experience.
  3. With more pain comes more rest which gives us more body fat.

So how do you stop the cycle of pain and body aches and pain, well you use nutrition, the components of fitness and exercise. Sounds simple because it is
simple, the reason we get confused is that of all the misinformation online and how to stay fit as you age requires some work but not much.

Healthy Assortment of Fruits and Vegetables.

The Nutrition

I can not begin to count the number of diets on television and online. There are high protein, low carbs diet, high carbs low protein, Atkins diet, Mediterranean diet, Weight Watchers, Keto diets, etc. Do all of these diets work yes but;

  1. Some require lots of work and time.
  2. A couple of them require you to buy their foods.
  3. You have to prepare meals in advance.

So you spend time buying them and then you spend time making them and finally you eat them.

  • Do I eat 3X a day or 6x a day
  • When do I eat it
  • How do I eat it
  • How many times
  • Do I drink shakes

The list goes on and on, do any of these people have real jobs with real families. I mean, I all ready cook dinner for my family and now you want me to also cook separate meals for me. Yea! right, twice the effort and twice the time and I have to go to work tomorrow. Then they say, go shopping and prepare all your meals on the weekend when you have more time. Sure this sounds great after such a lovely work week I can come home and do more work!

Does any of this sound familiar to you? well many diets work and you will lose the weight but;

  1. It is not sustainable in the long run.
  2. It is not cost effective.
  3. The weight will come back after you stop using the diet.

So what is the answer, I do not know if there is a right answer to such a complex question because the body likes to maintain weight. But, I will tell you what works for me intermittent fasting. And this is the fancy term for not eating, for me I pick an 8-hour window to eat which is from 10 am to 6 pm and the rest of the time I do not eat. This gives me 16 hours of fasting from 6 pm to 10 am the next morning and helps me fall into the ideal fasting hours that exist between 12-36 hours. Do this at least 5 days a week and I gaurantee you will lose fat and feel healthier.

So how do I do it?

  • Eat for 8 hours during the day mine is from 2pm through 10 pm
  • Only drink water, coffee no sugar.
  • You can drink diet drinks
  • Drink plenty of water at least 8 cups.

So will I lose weight?, I have and it steady losing 1-2 pounds a week and feeling less hungry the more I fast during the fasting periods. Your body adapts so consult your doctor to get started and keep eating what you love and exercising this all works.

By Brandon Wiggins-own work.

Exercise Has Components?

As we grow older we get weaker and our bodies begin to break down because of inactivity and lack of exercise.

Our bodies are like engines, they require daily activities to function, a cars engine needs starting everyday and driven on the road. Like a car we also need to be run daily but unlike a car we need exercise and we achieve this through the 5 components of fitness listed below;

  1. Muscular StrengthThis is pure body power, like how much can you bench press 1 time.
  2. Muscular Endurance– Being able to do a certain physical activity for a long time.
  3. Cardiovascular Endurance– Doing something nonstop that elevates your heart rate while working the lungs for at least 20 minutes.
  4. FlexibilityYour joints being able to move through a full range of motion.
  5. BodyFat–  Amount of fat mass as compared to your muscle mass, bones and organs.

Got it!,  exercises has components now what;

  • Now create a program that will use all of these components and work for you.
  • See a doctor if you are over 40
  • You should be able to cover all of this in under 60 minutes.
  • I use the SoloFlex muscle machine and have for over twenty years and BowFlex 1090 Dumbbells which were bought recently.

Workout example:

    • Warm up on the treadmill for at least 5-10 minutes.
    • Muscular and Cardiovascular Endurance to walk or run on the treadmill for 20-30 minutes while keeping your heart in your target heart rate zone (220-age=target zone).
    • Decrease your body fat by doing an aerobic activity for 20-30 minutes a day.
    • Increase your strength by doing 3 sets of 8-12 repetitions of a full body workout at least 3X a week, or 1 body part a day for Monday through Friday, (IE. Chest on Mondays, Back on Tuesday, Legs on Wednesday, Shoulders on Thursday and Arms on Friday.)
    • Increase your Flexibility by doing stretches at the end of the workout.
Here is what the SoloFlex muscle machine looks like. A true work of art.

Wrapping it up

So as you can see it does not take much effort to stay fit as you age. I am over 50 years old and do a 60-minute workout Monday through Friday and rest on the weekends because the weekend belongs to my family. I know that this formula works for me and believe that it can work for you with a few changes. Just because you are older does not mean you give up. It means you have to get up and exercise do not let society dictate what you can and can not do. I mean you are in the best years of your life you have more wisdom and more money. So enjoy, use moderation and workout Monday through Friday it works. Buy the SoloFlex Muscle Machine, Bowflex 1090 Dumbbells and the Incline Trainer and you will be on your way to better health.

Stay Alert and Stay Alive!

JesusB