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What Does It Really Mean to Be Overweight?

Obesity is an ever increasing problem in the US now-a-days. Studies show that over 66 percent of Americans can be categorized as either fat or obese, and the medical community is even going so far as to call it an epidemic. However, with today’s aesthetic standards as portrayed by the media and the fashion community, it can be very tough to decipher what is actually a healthy weight. No doctor would recommend trying to be stick-thin, but we all know that obesity is dangerous to the health. So, where is that healthy midline? What, exactly, does it mean to the general public to be “overweight?” Here are the plain facts:

Overweight (Photo credit: just.Luc)

The definition. Being overweight means weighing more than what is healthy. This amount varies from person to person, as it depends on factors that are unique to each person’s build. Therefore, what is overweight for you might not be overweight for someone else.

Overweight compared to being obese. It is important that you understand that overweight does not necessarily mean obese. Healthy (or unhealthy) body weight is graded on a scale, including the categories of “normal weight,” “overweight,” “obese,” and “morbidly obese.” Each level has its own set of qualifying factors and, of course, morbidly obese is the most dangerous. Being overweight means being one step above normal weight, one step below obese, and two steps below morbidly obese.

What factors are used to determine overweight? Your body mass index (BMI) is used to determine where you are categorized on the health/morbidly-obese scale. Your BMI is a measure of your body’s composition, accounting for how much you weigh in relation to your height. There are various different methods to calculate BMI. The simplest is to use an online BMI calculator, but for the most exact figure, it is a good idea to see a doctor or nutritionist. If your BMI falls between 25 and 30, you are generally considered overweight. However, it is important to keep in mind that BMI has no way of accounting for your muscle to fat ratio. This ratio can make a major difference in your overall health, and therefore can change your status as overweight. For example, if you are a serious athlete with a lot of muscle, you may weigh more than someone else your height who is at a “normal” weight, but that doesn’t mean you are overweight.

Overweight is a term that is used loosely, which makes it confusing when determining whether or not you fit into that category. Your best bet is to consult with your doctor to figure out if you are overweight, and if you could benefit from lowering your BMI.

About the Author: Tommye Lounder is a health and wellness specialist who specializes in educating people about their bodies. He enjoys researching common medical conditions, including candida expert opinions, heart health, addictions, and the body’s metabolism.

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Calculating Your Optimum Fat Burning Heart Rate

Everyone knows that quickly burning fat requires a certain amount of cardiovascular exercise. You will read all kinds of different theories about what your target heart rate zone is for burning the most fat possible. Well, I have experimented with numerous different heart rates and I found that there is a very simple way to determine the heart rate range for you to efficiently shed unwanted body fat.

A friend of mine actually told me about this simple calculation as he had been using it for several months and had gotten great results. The only thing you need to know to determine your target fat burning heart rate is your age. Using your age, you can approximate your maximum heart rate, and once you know what your maximum heart rate is, you can easily determine the heart rate range you should be shooting for when doing your cardio workouts.

The formula for maximum heart rate looks like this:

Maximum Heart Rate = 220 – Your Age

So a 30 year old person will have a maximum heart rate of 190 beats per minute. My friend explained that he noticed the best fat burning results when maintaining his heart rate in the range of 70% to 80% of his maximum heart rate. So he would simply take his maximum heart rate (calculated using the formula above) and then multiply his maximum heart rate by 0.7 and then multiply his maximum heart rate by 0.8. The results of multiplying his maximum heart rate by these 2 values provide the heart rate zone that he uses for his cardio workouts.

So, using the 30 year old example, they would take their maximum heart rate of 190 beats per minute and multiply it by 0.7 and 0.8 separately. This calculation yields the values of 133 and 152, respectively. This means that the best fat burning heart rate for a 30 year old person is 133-152 beats per minute and this should be the heart rate that is maintained for the majority of that person’s cardiovascular workouts.

When starting your cardio workouts it may take a few minutes to elevate your heart rate into the desired heart rate range, but once you get it there, it should remain there as long as you don’t drastically decrease your level of intensity. Using your, age calculate your own personal fat burning heart rate range and give it a try for a week or two. You will be pleasantly surprised at the results you will see compared to using a heart rate zone that is much lower in intensity.

Keep in mind that no matter how often you exercise, you will never significantly reduce your body fat percentage if you are not in a daily caloric deficit. I recommend starting at a specific daily caloric allotment and then reducing your calories anytime a week goes by and you haven’t lost any weight. Never quickly take away calories from your body as this will make your body go into “panic mode” and it will hoard as much fat as possible. The right way to shed body fat is to start off at a moderate amount of daily calories and slowly decrease your number of daily calories when you are no longer losing weight.

Combining cardiovascular exercise with a calorie conscious diet will produce noticeable results in a matter of weeks if you remain committed to achieving your fat loss goals. My experience has told me that the only people that fail to get the body they desire are those that give up. Without fail, everyone that I know that has remained committed to their goals, have eventually reached them.

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Gain Lean Body Mass Using Zigzag Method

The Zig-Zag Approach

Targeted fat loss together with elevated lean mass could possibly be the suggested mode of weight reduction. “Increases in lean body mass percentage will also accompany a right fat loss program for the reason that of losing fat and keeping lean body-weight the related, which in turn, will lead to a lower percent body-fat and higher percent lean body mass. Or, a lower body-fat percentage could be the result of truly growing the weight of lean body mass, which will result in an raise of lean body mass percentage.” source: Fitness: The complete guide.

Should you read significantly a lot more on the ideal strategy to shed weight safely, then you understand that the vital step to adjusting body composition truly ought to not be dictated by reaching some random weight objective. It should be determined by attaining a body-fat objective that is realistic for your way of life and might be reached given your present abilities.

The truth is that stringent dieting has a direct impact in lowering our body metabolic rate (BMR). This drop makes it definitely tricky, or just about impossible, to continue fat loss. Scientists have discovered this for a long time. The rate at which an individual will have fat loss is determined by metabolism, nutrition, body built, genetics,and regular physical exercise and workout. You have to keep in mind, genetic background doesn’t typically guarantee excellent results.

With modern day scientific analysis, the Zig-Zag approach has been validated. Scientists performed a 48-week investigation study that involved 18 women. The ladies had been split up into two scientific groups, exactly where one group consumed around 1,200 calories in each day although the other group consumed a 16-week liquid meal replacement followed by a “conventional” weight-reducing diet plan plan.

The study yielded amazing outcomes. It showed the predictable outcome that the crash dieters weren’t any greater off than the moderate dieters immediately after the 48 week period. Both groups BMR dropped an average of 9%, and their body-fat was decreased on typical sixteen to nineteen percent.

Scientists have begun to collect tough info that supports the Zig-Zag approach. There is a technique to shed fat and nonetheless preserve a high sufficient BMR rate which will permit you to continue your fat loss strategy.

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Fat burning foods for women

It’s the time of year when fitness participation among women takes a bit of a nosedive.  The New Years’ resolutions usually worn off by now, and summer and bikini weather are still too far away to overcome the exercise dread that many women feel.  Also, because there’s less daylight, we tend to  just have less energy than we do during other times of the year.  But our cellulite doesn’t care about the amount of daylight, so it’s helpful to pay a little bit of attention to your diet even if you’re not training for the Iron Woman triathlon just yet.

There is quite an abundance of weight loss tips and diets that work running around in the fitness, health, wellness, and weight loss world.  There are many diets (for our purposes, we will define “diet” here as a short-term change in your normal eating habits to produce a weight loss result) that will help you lose a bit of weight, at least for a short while.  People have put together all sorts of programs to help you control your body weight and body fat percentage.

But for how long?  If you don’t enjoy life while you’re dieting, I guarantee you won’t be on your diet for long.  It’s just our nature.  We may agree to suffer, but only if we know somewhere in the back of our minds that it will be temporary.  But lasting body mass control and healthy living depends on developing lasting, positive lifestyle habits.

Here’s where fat burning foods for women come in.  As the name suggests, fat burning foods help set up the metabolic conditions for your body to use fat for fuel, rather than sugars.  The result is that you don’t store fat at nearly the same rate as in the reverse condition.

The fat burning food recipe is simply this:  eat meats and vegetables, seeds and nuts, some fruits, very little starch (bread, rice, cereal, potatoes), and no sugar.  While it may sound difficult, it turns out that natural, healthy, fat burning foods are delicious without all the added crap.

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5 Effective steps for cutting body fat

Do you need to cut your body fat percentage but you don’t know where to start? If you do, you have come to the right place, you will find here 5 effective steps that will ensure that you lose body fat. They are very basic, very easy and very effective. Here they are:

Write down your reasons

The first step to lowering your fat percentage is to get some motivation – motivation that will ensure that you reach your target. You can do this by writing down your reasons for wanting to lose body fat. Keep them at a place you can see often and read them every morning and evening.

Set goals

The next step to lowering your body fat percentage is to set goals to help you plan how you are going to achieve your targets. These should include exercise, diet and other goals and they should be smart – specific, measurable, attainable, realistic, and time bounded.

Go on a fat loss meal plan

In order to lower your body fat percentage, you have to go on a fat loss meal plan. The done for you fat loss meal plans is ready planned and include shopping lists so that you can start burning fat thee moment you eat your first meal.

Follow a fat loss exercise plan

Your exercise plan also has to be fat burning to help you get lean. For a super effective fat burning workout plan, check out the burn the fat feed muscle workouts – they are sure to lower your body fat percentage.

Be committed and stay dedicated

Make a commitment to your goals and strive to achieve them no matter what (expect for when you are sick) and be dedicated by doing your daily tasks every single day until you see results.

Just implement these 5 steps and make sure that you eat right and that you exercise regularly and you will lower your body fat percentage. Just don’t be too impatient, as lowering your body fat may take some time.

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