the fit point

There is a point of fitness for all of us at which we can achieve our daily needs. For most of us, it’s a relatively low point. I need to get out of bed, walk the Gentledog, sit all day at work – ugh – and carry the groceries. My fitness ‘needs’ don’t require much […]

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BMI (BODY MASS INDEX)

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Body fat percentage
The degree to which a person is overweight is generally described by body mass index (BMI). Overweight is defined as a BMI of 25 or more, thus it includes pre-obesity defined as a BMI between 25 and 30 and obesity as defined by a BMI of 30 or more
[Pre obese and overweight however are often used interchangeably thus giving overweight a common definition of a BMI of between 25 -30. There are however several other common ways to measure the amount of adiposity or fat present in an individual’s body.
Body mass index
The body mass index (BMI) is a measure of a person’s weight taking into account their height. It is given by the formula: BMI equals a person’s weight (mass) in kilograms divided by the square of the person’s height in metres. The units therefore are kg/m2 but BMI measures are typically used and written without units.
BMI provides a significantly more accurate representation of body fat content than simply measuring a person’s weight. It is only mass.

WANT TO KNOW YOUR BODY FAT PERCENTAGE….

Definition of Body Fat Percentage

Body fat percentage

The degree to which a person is overweight is generally described by body mass index (BMI). Overweight is defined as a BMI of 25 or more, thus it includes pre-obesity defined as a BMI between 25 and 30 and obesity as defined by a BMI of 30 or more
[Pre obese and overweight however are often used interchangeably thus giving overweight a common definition of a BMI of between 25 -30. There are however several other common ways to measure the amount of adiposity or fat present in an individual’s body.
Body mass index
The body mass index (BMI) is a measure of a person’s weight taking into account their height. It is given by the formula: BMI equals a person’s weight (mass) in kilograms divided by the square of the person’s height in metres. The units therefore are kg/m2 but BMI measures are typically used and written without units.
BMI provides a significantly more accurate representation of body fat content than simply measuring a person’s weight. It is only mass.

Simple rules to FOLLOW to Become healthier

This is a very effective strategy that Batayneh uses with her clients. If you order a sandwich or pasta bowl for lunch and you see that the portion may be too large, enjoy half of it, and save the rest for later. Interestingly, a Food Quality and Preference study found that portion size didn’t have a direct impact on a diner’s level of satisfaction. Besides, you can always have the second half later in the day or for dinner.

Balance Your Plate
Balanced meals are important for blood sugar stabilization, which is a key factor in controlling your sugar cravings, as well as hunger. Eating a meal composed of protein, carbohydrates, and healthy fat will keep you fuller, longer. The protein keeps your blood sugar in check, the carbs are rich in metabolism-boosting B vitamins, and the good fat satiates our brain and stomachs. Try these eight ways to eat your way to lean muscle to get started.

Relax More
When we’re stressed, our bodies release hormones like cortisol—and higher levels of this can boost your appetite. Modern stressors in our everyday lives (bad traffic, annoying neighbors, and demanding bosses) drive you to eat more food than necessary, ultimately leading to weight gain. Learn how you can de-stress and feel more Zen to crush any pesky cravings.

Downsize Your Dinnerware
Eat on a smaller plate, and you may end up dropping a few pounds. Obviously, you’re reducing portion size, but you’re also tricking your brain into being full. Seeing a small portion on a large plate makes you think you’re missing out, but seeing the same portion pushing the borders of a smaller plate tricks you into thinking you’re eating more.

Go to Bed
When we’re low on sleep and energy, we often turn to fast calories­—foods that are easy to eat and provide immediate gratification. Unfortunately, those foods are often high in calories, refined carbs, sugar, and fat. Sleep deprivation also increases levels of ghrelin—the so-called “hunger hormone”—and decreases levels of leptin—the “fullness hormone”—which signals satiety. Aim to get at least seven to eight hours of sleep a night.

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Reasons to get in the GYM

Note: These rules work for me. they might not work for you.
1. Don’t miss three days in a row. Two days is okay. Three days is the start of a trend.
2. Don’t miss a Monday. Monday sets the tone for the rest of the week.
3. Take the weekend off. Saturday and Sunday are the days I have off from work and working out.
4. Give your muscles a break. Muscles need time to recover. I try not to work out the same muscle groups on back-to-back days.
5. Do at least five minutes. I tell myself going to the gym is enough. I don’t have to work out for ninety minutes. I don’t even have to work out for thirty minutes. But since I’m there, I always figure I might as well do everything I need to do.
6. Have a plan. Every time I go to the gym, I already have a routine planned.
7. Keep moving. When I’m at the gym I try to keep water breaks short, and I do not meander between exercises.

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Strange but effective fitness tips

1. Swipe away chaffing. For a simple and effective way to end chaffing between your legs, rub a stick of deodorant over your inner thighs. This will decrease sweat buildup and help you avoid the nasty of pain.

2. Tighten up your drinking. Place a rubber band on your water bottle, and lower it a few inches after each sip to mark the place you want to drink past each time when you’re taking more sips. (Remember, you should be drinking half if your body weight in ounces of water each day.)

3. Check your posture. The seams of your shirt can be a good indicator of strength imbalances between your chest and biceps (anterior) and your back (posterior). Next time you’re wearing a t-shirt, stand in front of a mirror to see if the stitching from the neck to the shoulder forms a straight line. If the lines turn slightly inward from the neck to the shoulders (anterior tilt), you may want to focus more attention strengthening your back and improving your posture.

4. Do the twist. With summer here, I recommend digging deep into your closet and doing a little cleaning with your workout or running shoes. This may mean parting ways with your favorite kicks. However, this will help you avoid injury. A simple and effective way to know if your workout or running sneakers have performed their last rep is to perform a “twist test.” Hold the sneaker at each end and twist. If the shoe easily rotates, the midsole is worn and is indicating that you need a replacement.

5. See red. This intense and powerful color can cause an energy surge, so you may benefit from wearing red clothes while exercising. Better yet, paint the walls of your in-home gym a vibrant red to get the most of your workouts.

6. Think cool. Stand as tall as possible throughout the day by pretending that you’re getting ice water poured down your back. This position will help not only by strengthening your core muscles, but also by boosting your caloric expenditure, forcing your body to maintain this position.

7. Juice your muscles. Tart cherries contain anti-inflammatory properties, which can help to reduce exercise-induced muscle damage. Try drinking approximately an ounce of the concentrated red stuff twice a day to help reduce post-workout soreness.

8. Add a dash of salt. Sprinkle some salt into your shoe or sneaker at the end of the day, then shake it out in the morning. The salt will help pull out the sweat—and odor. This is perfect to do after a run or after wearing your shoes without socks.

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Tips for RUNNERS

Pencil It In

In order for your body to become more accustomed to the demands running places on it, you have to run regularly. Instead of fitting in random runs whenever you can or when the weather is nice, it’s imperative to stick with a weekly running schedule that includes running at least three or four times a week. Running often will strengthen the muscles in your lower body and core that are needed to make running feel easier, and it will also build your endurance. Ease into running regularly with shorter runs, and as it begins to feel easier, gradually increase the mileage per workout.

Slow Down

There’s no need to start off running seven-minute miles. Slow down your speed enough so you’re breathing faster than you would if just walking, but not huffing and puffing so much that your lungs hurt or you’re gasping for each breath. Skip the interval training because even though it’s great for targeting belly fat, running at a comfortable, consistent pace is easier than sprinting. Slowing down will allow you to focus on correct running form, which can alleviate common running aches, and you’ll also be able to take in the scenery or have the energy to chat with your workout buddy, all of which can actually make you love going out for a run. As your body becomes stronger, your pace will increase naturally, and you can begin to challenge it with sprinting intervals.

Make It Fun

If you hate every second of your run, you’re doing something wrong. Find ways to make it enjoyable either by bringing your dog or best friend along, exploring running in new places, listening to your favorite tunes or a book on tape, splurging on new gear, tracking your run with an app, or running near water so after your run you can jump in to cool off.

Hills and Squats

Having strong leg muscles will make running feel like a breeze. One way is to incorporate leg-strengthening work into your runs by adding hills. Running uphill will feel incredibly challenging, but as soon as you get to the top and start running on a flat surface, you’ll be amazed at how much easier running feels. Or you can focus on toning your lower bod when you’re not out for a run, with moves like squats, lunges, or step-ups, or try this yoga sequence for runners.

Don’t Just Run

Running regularly will train your body to make running feel easier, but if running is the only workout you do, boredom and repetitive stress injuries can make it unbearable. Mix up your cardio routine with biking, hiking, dancing, or swimming. Doing other types of cardio will strengthen your body in different ways, so every time you lace up your sneaks, it’ll feel easier to head out for a run. But the best part about taking breaks from running is that it’ll actually make you miss it, and if you’re excited to get out for a run, it’ll make it that much more enjoyable.

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