I’ve been doing some research and talking to people in online health forums to try and figure out a fitness program that will help me to lose my belly fat efficiently. Basically here are some of the main concepts that I keep coming across as I’m reading up on articles and receiving tips from others.
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I need to figure out a workout plan soon. I’m starting to drift towards a routine of nothingness, where I just go to the gym on a set schedule and do random things and hope for the best. Somehow I gotta figure out the optimal way of cutting some of this beer belly fat without cutting into too much of my time. Monday, Wednesday and Friday (sometimes) I run on the treadmill for 20 mins (goal of 20 I should say) and then I lift weights for about 30 to 45 minutes. I’ve heard before that you should split up your cardio and lifting days, something about burning off your muscles if you do them on the same day. I don’t know if that’s true because my dad does cardio and weights on the same day and he’s pretty buff.
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Yesterday was my first day of using my Lifetime Fitness membership. The sales person signed me up for their BodyAge test which tests to see how old your body is and gives you metrics in other categories like bicep strength.
So apparently my Body Mass Index which I calculated means nothing. The trainer explained to me that the BMI only takes into account your height, weight and age. The flaw of the BMI is that it doesn’t measure your body composition. For example, two people with the same height, one weighing 180 pounds with 35% body fat and one weighing 180 pounds with 15% body fat would have the same BMI. I was glad to hear this because I didn’t like the BMI calculator telling me I’m overweight.
Now for my biometrics…
Height: 5’9″
This was estimated
Weight: 183 lbs
Woohoo! Either I lost 6 lbs already or my clothes were 6 lbs the last time I weighed myself.
Cardiovascular (Max VO2): 40.8 ml/kg min
Apparently this puts me in the poor category. VO2 Max is a measure of the volume of oxygen you can consume while exercising at your maximum capacity. Link
Bicep Strength: 92 lbs
I had to stand on a scale and with my biceps at 90 degrees, lift as hard as I could. I got a rating of good.
Sit and Reach: 13.7 inches
This is usally my strong point, no matter how long I have stopped exercising in the past, I could always stretch. I only received a rating of average on this one.
Body Composition: 19.7% fat
That’s too much, and for the average male who is in shape, it is about 15%. However, I’m considered to be in the moderate zone for this category, not overweight (amazing).
Overall Fitness: 54.2%
I have no clue how they got this number but I’m average again.
BodyAge: 25 years
This means the age of my body is 25 years old. I am currently 24 so relative to the general population, this is where I’m supposed to be at. However, my trainer says that with appropriate diet and consistent exercise, I can achieve a BodyAge of 18 years!
So, after going through all the tests, I’ve decided that I need a new goal. I just can’t simply lose weight, I need to decrease my fat mass and increase my lean mass. My current fat mass is 36 lbs and my lean mass is 147 lbs.
New Goal: Lower fat mass to 27 lbs and increase lean mass to 157 lbs.
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I’ve been trying to figure out what a reasonable short-term goal would be and I’ve decided that I will lose 20 pounds by May 1st.
My current weight as of February 3rd, is 189 pounds.
I’m going to start paying attention to diet and will begin my membership at the club on the 13th.
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