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Weight Loss Exercise

How Do You Know When You’ve Lost Enough Weight?


Losing weight is often a long process and many people struggle on their journey. However, after reaching your earlier set goal weight, you may ask yourself; ‘Have I lost enough weight?â? When figuring out if you’ve lost enough weight, there are a few things you must consider such as your BMI, body type, and more.

First things first, remember that a doctor is the most qualified person to tell you if you’ve lost enough weight, especially if you’re doing so due to a health condition. If you want an idea at home, however, then here’s how to do it.

Check Your BMI

Although there are a number of limitations with BMI (Body Mass Index), it can be a useful measurement. To calculate your BMI, just divide your weight (in kilograms) by your height squared (in meters).

The normal range for your BMI would be between 18.5 and 25, but this may not apply to everyone. For instance, if you naturally have a big structure and heavy bones, your ideal BMI would probably be above 25, which actually makes you overweight by normal standards. On the other hand, if you have a small structure, your ideal BMI is probably lower than others.


Measuring Your Body Fat

Measuring your body fat percentage is another good way to make sure whether you’ve lost enough weight, and is more accurate than BMI. Always use this to verify that your BMI is telling the truth!

There are a few ways you can use to measure your body fat with the simplest method being using a skin fold caliper. You do this by pinching your fat (usually around your waist) and measure the thickness with a caliper. You then compare the measurement you get to a body fat percentage chart which you can easily find online. Alternatively, you can also use BIA (Bioelectric Impedance Analysis) where you step on a scale that then estimates your body fat percentage.

See How You Look And Feel

The best and simplest way to determine if you’ve reached your ideal weight is to just stand in front of a mirror and see how you look. If you have lost quite a bit of weight and you feel that you look good and healthy, then you probably are at your ideal weight. Ideally you should also not feel tired and must have enough energy to go through your day.

Of course, the main reason for you to lose weight should be to ensure your health is good, and that you feel good in yourself. Therefore, you can also decide to either stop or continue losing weight depending on how you feel health-wise.


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New Health and Fitness website

I have started a new fitness website as some of my fitness weblog has gotten out of control You can find information on diet, exercise, health and other issues that assist your well being.

Don’t worry though as at this point the website is a bit of a mirror of this weblog. My plan now is to just ad health and fitness infomation that I find in articles to this weblog and use the website for any long article type posts

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How To Build Body And Muscle Fast


Finding out how to build body and increase muscle mass is simple. It really comes down to two things: working out, and giving your body the right fuel.

1. How To Build Body Working Out

Obviously, body builders have to train. There is no shortcut here, although of course there are ways to increase the effectiveness of the training that you do. The first of these ways is to make sure that you have an efficient bodybuilding workout routine.

This means deciding which exercises you will do on which days. It is vital to plan this because each muscle needs at least one full day recovery time between workouts. The workout breaks down the muscle and the recovery time is when it builds up again, stronger than before. That’s why more training is not necessarily better.

To build muscle size rather than strength, aim for sets of around 10 reps with a short rest of around 1 minute between sets.

The importance of good form cannot be over emphasized. You must learn to do each exercise correctly in the beginning when you are learning how to build body and have somebody check your form from time to time too. A qualified trainer is best. If you must learn from a video, at least have a buddy there to watch that you are doing everything correctly. You cannot work out and look in the mirror at the same time.

You need to push your muscles to fatigue, so that they are stressed enough to trigger the muscle building during recovery time. However, you should never exercise beyond the point where you have good form. Your last rep should be the last one that you can do with perfect form. If you get tired sooner, reduce the weight; if you could have done several more, increase it.

It helps to have a buddy to act as spotter when you are figuring this out, especially on a bench press. They can help you with the weight and avoid accidents if you find you have lifted one rep too far.

2. How To Build Body With The Right Fuel

When you want to build muscle rather than fat it is vital to have the right food. Avoid junk and sugary foods and concentrate on proteins and complex carbohydrates. Drink plenty of water through the day. Cut down on alcohol.

Proteins include meat and dairy but also beans, nuts and seeds. There is even some protein in vegetables. Complex carbohydrates are whole grain carbs such as brown rice, whole grain bread, oatmeal, corn etc, plus fruit and starchy vegetables like potatoes and carrots.

Most bodybuilders add whey protein, creatine or other supplements to their diets. Remember that these are not intended to replace a healthy diet, only to supplement it.

During your workout, choose a sports drink that includes protein as well as carbs. This is the best combination for reducing muscle damage plus fast muscle building and recovery. Follow this with a high carb drink or snack within a half hour after your workout, to stimulate glycogen production.

Eat often and eat smaller meals to keep your body’s supply of fuel steady and even. Figure out some healthy snacks. When it comes to learning how to build body and muscle mass, it is much better to have 5-6 small meals than 2-3 large ones.

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