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Let's not beat around the bush; you want to get rid of excess fat from your body and get closer to your ideal weight in the shortest possible time.
Reducing your body weight by 1% per week is achievable. OK, it's a stretch, but not beyond reach. You have to be disciplined about the amount of aerobic exercise you do and the quality and the amount of food you eat.
The beauty of the program is that it gets easier the closer you get to your target weight.
IDEAL WEIGHT
Percent body fat for men It's hard to say what anyone's ideal weight is. Most men would look pretty good when below 20 percent body fat (PBF). At 25% they still have a muffin top: they're still sucking their abdomen in when they walk past a mirror or shop window!
At 15% body fat men will look very sharp. The six pack may well have revealed itself after hibernating under a layer of fat. You wouldn't win a marathon or the Tour de France very often if you were much more than 6%.
Likely as not, a six pack (should you have one) probably won't start to appear until you're around 12% fat.
Percent body fat for women For women aiming to get closer to their ideal weight, the targets are roughly 10% higher than those for men. 30% percent body fat is a reasonable target, but it depends a lot on breast development. Chiseled and under 25% is achievable for women who are regular, vigorous exercisers.
Purchase a set of bathroom scales that measures body weight and percent body fat. I recommend a set that also has Bluetooth capability so you can keep track of your weight on your smart phone.
You ask, 'What about Body mass index (BMI)'. For regular folks it works OK but the scale is less accurate for people with a well developed musculature. BMI doesn't make the distinction between the weight of fat and the weight of muscle. Use percent body fat.
The waist to height ratio is another fair index to use.
As a rule of thumb the circumference of your waist should be half your height.
HOW TO USE THE 1% WEIGHT LOSS TRACKER
Most people don't eat enough, of the right food at the right time.' Jean Nidetch, founder of Weight Watcher
Eat more of the foods at the top of the Hourglass that are good for you.
Eat less of the foods that aren't good for you, the garbohydrates (yep, that's a 'g' not a 'c') at the bottom of the hourglass.
The garbohydrates are the junk foods, food manufactured with combinations of fat, flour and sugar. These are the foods high in energy density, foods with more than 250 Calories per 100 gms (1000Kj/100gms), and we love them: chips, chocolate confectionary, sugar boosted drinks, wine and beer, cake, biscuits ...
Will you die if you don't east these foods? Doubtful. With a diet based on meat, fish, chicken, fruit and vegetables is not only going to have you lose weight but improve your health and metabolic function. (If you're a vegetarian you'll know what to substitute for the meat, fish and chicken.
Drink more water and green tea. You won't feel as hungry.
I had the sort of mother that if you said, 'Mum I'm hungry', she'd say 'Have an apple.' If you were thirsty she'd say, 'Have a drink of water.' The only time we had sugared, carbonated drinks in the house was at Christmas time when a dozen large bottles of Moyles' mixed cool drinks lasted the six of us for three or four weeks. In the community at large, Coca Cola was a novelty: flavored milk non-existent.
In my growing up years I don't think I ever saw my parents open up a bottle wine or beer except on the rarest of occasions. They certainly didn't believe in the Heart Foundation's one drink a day directive.
Cappuccinos hadn't been invented. Nowadays everyone's either sitting in cafes (or walking around with cardboard cups) sipping milk coffee. The cumulative calorific effect must be significant. Plus, if you've been weaned, why are you drinking milk? If you've worried about not getting enough calcium, just ask yourself, 'Where do cows get their calcium from?'
Does anyone drink water any more?
Having a flat white and a Danish for morning tea, a round of cheese and biscuits and a glass of wine before tea, and Mars Bar for supper is enough to expand any waist line.
It's all outlined here: http://www.fitandhealthyonline.com/the-hourglass-diet
Exercise more.
Not only is exercise (along with diet) the foundation of good metabolic health it's going to burn off excess fat. The benefits of exercise are legion.
We recommend the Complete Fitness Workout. (Along with a flexibility workout) it includes the two great fat burning factors of fitness - aerobic fitness activities and strength activities.
Do something before each meal. Say to yourself, ‘Don’t exercise, don’t eat.’ It could be something with real vigor or something as useful as a 30 minute walk.
1. Aerobic exercise training
Read more about the Aerabyte aerobic fitness prescription and set yourself weekly target of Aerabytes.
Here's the short story:
For every minute you exercise you get Aerabyte points, depending on your age and the percentage of your maximum heart date at which you are exercising. This is a medical grade prescription. If you want to improve your metabolic health and lose weight, exercise in the moderate heart rate zone or above. A heart rate monitor - or working out on machines that have in inbuilt heart rate monitor - is a necessity.
If you're serious about using an aerobic fitness training program to improve your metabolic health and lose weight here are some guidelines to follow.
Why the ‘defrag column in the table above?
The 'defrag' column is for people who are deadly serious about
improving their metabolic (and mental) health and losing weight.
MY 30 MINUTE JOHNSON STEPPER WORKOUT
Here's a snap shot of the console of my Johnson Stepper. all set up and ready to go for a 30 minute workout.
If Honey hadn't eaten my Polar heart rate chest strap, my heart rate would appear automatically on the console.
Once on my wrist, the heart rate band will Bluetooth data to my phone so I can keep track of my heart rate while working out.
I've printed out a copy of the heart rate guidelines for my age (old bloke!) so I can work up to and then sustain the heart rate I wish to work at.
2. Strength training
Looks can be deceptive. You might well say that you weigh the same as you did 20 years ago. However if you haven't had a strength training program over that time you may have substituted the 5Kg of muscle mass that you've lost with five Kg of fat.
The greater your muscle mass the more energy you burn. In the process of strength training you burn up more energy and keep burning it up for sometime afterwards.
STAY FOCUSSED AND DISCIPLINED
Sure it will take a bit of discipline but I know you’ve
got the discipline to lose 1% of your weight each week for 12
weeks. It gets easier with every week.
You may need an inner mental training program to assist you in
your resolve. We've got it for you in the form of the
'I'm
Getting Closer to My Ideal Weight' audio file.
Targets
Here's a set of 1% weight loss targets.
1 PERCENT PER WEEK WEIGHT LOSS PROGRAM Week
Starting weight in kg
0
140.0
130.0
120.0
110.0
100.0
90.0
80.0
70.0
60.0
1
138.6
128.7
118.8
108.9
99.0
89.1
79.2
69.3
59.4
2
137.2
127.4
117.6
107.8
98.0
88.2
78.4
68.6
58.8
3
135.8
126.1
116.4
106.7
97.0
87.3
77.6
67.9
58.2
4
134.5
124.9
115.3
105.7
96.1
86.5
76.8
67.2
57.6
5
133.1
123.6
114.1
104.6
95.1
85.6
76.1
66.6
57.1
6
131.8
122.4
113.0
103.6
94.1
84.7
75.3
65.9
56.5
7
130.5
121.2
111.8
102.5
93.2
83.9
74.6
65.2
55.9
8
129.2
120.0
110.7
101.5
92.3
83.0
73.8
64.6
55.4
9
127.9
118.8
109.6
100.5
91.4
82.2
73.1
63.9
54.8
10
126.6
117.6
108.5
99.5
90.4
81.4
72.4
63.3
54.3
11
125.3
116.4
107.4
98.5
89.5
80.6
71.6
62.7
53.7
12
124.1
115.2
106.4
97.5
88.6
79.8
70.9
62.0
53.2
13
122.9
114.1
105.3
96.5
87.8
79.0
70.2
61.4
52.7
14
121.6
112.9
104.2
95.6
86.9
78.2
69.5
60.8
52.1
15
120.4
111.8
103.2
94.6
86.0
77.4
68.8
60.2
51.6
16
119.2
110.7
102.2
93.7
85.1
76.6
68.1
59.6
51.1
17
118.0
109.6
101.2
92.7
84.3
75.9
67.4
59.0
50.6
18
116.8
108.5
100.1
91.8
83.5
75.1
66.8
58.4
50.1
19
115.7
107.4
99.1
90.9
82.6
74.4
66.1
57.8
20
114.5
106.3
98.1
90.0
81.8
73.6
65.4
57.3
21
113.4
105.3
97.2
89.1
81.0
72.9
64.8
56.7
22
112.2
104.2
96.2
88.2
80.2
72.1
64.1
56.1
23
111.1
103.2
95.2
87.3
79.4
71.4
63.5
55.6
24
110.0
102.1
94.3
86.4
78.6
70.7
62.9
55.0
25
108.9
101.1
93.3
85.6
77.8
70.0
62.2
54.4
26
107.8
100.1
92.4
84.7
77.0
69.3
61.6
53.9
27
106.7
99.1
91.5
83.9
76.2
68.6
61.0
53.4
28
105.7
98.1
90.6
83.0
75.5
67.9
60.4
52.8
29
104.6
97.1
89.7
82.2
74.7
67.2
59.8
52.3
30
103.6
96.2
88.8
81.4
74.0
66.6
59.2
51.8
31
102.5
95.2
87.9
80.6
73.2
65.9
58.6
51.3
32
101.5
94.2
87.0
79.7
72.5
65.2
58.0
50.7
33
100.5
93.3
86.1
79.0
71.8
64.6
57.4
50.2
34
99.5
92.4
85.3
78.2
71.1
63.9
56.8
35
98.5
91.4
84.4
77.4
70.3
63.3
56.3
36
97.5
90.5
83.6
76.6
69.6
62.7
55.7
37
96.5
89.6
82.7
75.8
68.9
62.1
55.2
38
95.6
88.7
81.9
75.1
68.3
61.4
54.6
39
94.6
87.8
81.1
74.3
67.6
60.8
54.1
40
93.7
87.0
80.3
73.6
66.9
60.2
53.5
41
92.7
86.1
79.5
72.9
66.2
59.6
53.0
42
91.8
85.2
78.7
72.1
65.6
59.0
52.5
43
90.9
84.4
77.9
71.4
64.9
58.4
51.9
44
90.0
83.5
77.1
70.7
64.3
57.8
51.4
45
89.1
82.7
76.3
70.0
63.6
57.3
50.9
46
88.2
81.9
75.6
69.3
63.0
56.7
50.4
47
87.3
81.1
74.8
68.6
62.4
56.1
48
86.4
80.2
74.1
67.9
61.7
55.6
49
85.6
79.4
73.3
67.2
61.1
55.0
50
84.7
78.7
72.6
66.6
60.5
54.5
51
83.9
77.9
71.9
65.9
59.9
53.9
52
83.0
77.1
71.2
65.2
59.3
53.4
Click here to
request a copy of
the 1 Percent Weight Loss Tracker,
including the 1% weight loss spreadsheet.
And keep in mind Emerson's maxim, 'That which we
persist in doing becomes easier, not that the nature of the task
has changed, but our ability to do has increased.'
Persistence and Determination Nothing in the
world can take the place of persistence. Talent will
not: nothing is more common than unsuccessful men with
talent. Genius will
not; unrewarded genius is almost a proverb. Education will
not: the world is full of educated derelicts.
Persistence and
determination alone are omnipotent. In the meantime stay tuned, highly tuned and set yourself a weight loss target; 1% per week until you’ve reached what you reckon is your ideal weight. The longer you go, the less weight you have to lose each week.
1 Percent Weight Loss Tracker is a Miller Health program 7 Salvado Place, Stirling ACT 2611 Australia (02) 6288 7703
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