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Monitor Your Body Fat Levels For Results
A very important aspect in really finding out if you're on the right track or not, is to monitor your body fat levels. Go to your local sports store and buy some body fat calipers to test your fat levels. Record these levels along with your body weight each week and start to monitor these changes. You want to make sure you're building quality muscle mass and burning that extra body fat.
By monitoring the changes of your lean body weight, you will be able to tell whether or not you are replacing adipose tissue (fat) with hard earned muscle. Lean body weight (muscle) can be found by subtracting your body weight with your body fat weight. You body fat weight is calculated by multiplying your weight with your body fat percentage.
Tips on measuring your body fat levels:
1. Take all measurements on the right side of your body.
2. Carefully identify and recall your measuring site for accuracy.
3. Take the measurement when skin is dry and lotion-free.
4. Do not measure immediately after exercise due to shifts in body fluid.
There are three main sites for measuring your body fat for males:
1. Chest - Fold is taken 1/2 the distance between the anterior auxiliary line and nipple.
2. Abdominal - Fold is taken vertical 2 cm lateral to the umbilicus.
3. Thigh - Fold is lifted on anterior aspect of thigh midway between inguinal crease and proximal border of patella. Body weight is shifted to left foot.
There are three main sites for measuring your body fat for females:
1. Triceps - Fold is taken midway between the shoulder and elbow joint, on the center of the back of the arm.
2. Waist - Fold is taken diagonally above the iliac crest along the anterior auxiliary line.
3. Thigh - Fold is lifted on anterior aspect of thigh midway between inguinal crease and proximal border of patella. Body weight is shifted to the left foot.
Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!
Elements of Exercise
Warm upWarming up before exercising has physiological and psychological benefits. If you begin vigorous exercise without warming up, it can stress muscles, tendons, ligaments, joints and the heart, which can lead to serious injury.
The Great Forgotten Exercise -- Parallel Bar Dips
When it comes to building lower pectorals, triceps and frontal deltoids, dips are without doubt one the best exercises I've ever used. They are seldom used nowadays and the reasons are plain to see: you have to be able to handle your own bodyweight for reps - unless you have access to one of those fancy-dan machines that allow you to dip (or chin) with less than body weight.
Top 3 Back Pain Risk Factors
Lower back pain is an increasingly common problem in fact four out of five Americans will experience lower back pain at least once in their lifetime.Properly training the lower back involves selecting the right exercises to work this area and using good technique to make sure that you are getting the most out of the movement.
Triathalon Racing, It Starts At The Beginning
Long before you can enter into triathalon racing, you will need to prepare. You will need to prepare your mind and your body for the competition and the fight.
Mom, How F.I.T.T. Is Your Workout?
Moms don't have the time or desire to mess around with complicated workouts that don't get results. If you want real Mommy Muscle you need a plan that's based on principles not infomercials and advertising.
What the Philosophy of Tai Chi Can Do For You
Taoist PhilosophyTo understand the purpose of the form it is important to understand its basis and roots.The origins of Tai Chi go back over 5,000 years and are based in Taoist philosophy developed and refined by the great Taoist thinkers such as, Tao Te Ching, Lao Tzu and Chuang Tzu.
Complete Physical Transformation Using The Purposefully Primitive Fitness Methodology
The Purposeful Primitive approach to the art and science of physical renovation is deceptively simplistic. By using a few basic tools and food purchased from the grocery store, you can radically alter the way you look while simultaneously improving health, vitality and energy levels.
Some Great Ideas on Staying Fit
Physical exercise is something that you need to do on a regular basis. If you're looking for examples of great fitness exercises to try out, you'll find them on our site.
Your Guide To Exercise
Even light exercise is good for you, so don't get discouraged!The most important thing to remember about exercise is that you should pick something you enjoy doing first, and then worry about whether or not it's the best exercise for you later.The biggest mistake that most people make when they start an exercise routine is the choice of exercise.
Anywhere and Anytime Exercises
These type of Exercises generally makes your body strong and firm. No matter, you are Exercising or Muscle Building or Body Building, these exercises are quite handy and help a lot.
Toning Your Abs - Common Exercising Myths
1. The 'Chew Then Crunch' MythCrunches are good exercises for toning the abs and stomach if done properly and combined with a low fat diet.
Metabolism: How to Increase Your Metabolic Rate?
Metabolism is a process by which the body burns the calories and convert them into useful energy. High metabolic rate uses up the energy stored in the form of fat.
Home Gyms with Free Weights
Having your own home gym with free weights is not only convenient but gives you the freedom to work out anytime you want. You save time and money, have no costly gym fees, no driving time, and no child care is needed.
Should You Train Before Bedtime?
A Japanese study found that if you exercise at night you will be less tired the next day. Apparently it increases testosterone levels.
Want To Get In Shape? Watch Another Infomercial!
You know I have always wondered how people of yesteryear, likeEugene sandow, John Grimek, Steve reeves, Jack Lalanne, Joe Louis, Charle Atlas, and many others that i could mention couldpossibly get into such fantastic shape without all these gadgets, gizmos, and late night exercise machines being touted all over your favorite TV stations.I mean let's look at what is happening here! You have got Ab dolly, Ab rocker, Ab lounge, Abwheel, Ab-this-Ab-that, andI am not saying that they may not give some results but let'sface it if any one of these was a "cure all" why do they have to keep coming out with more??????? And why do people keep buying the latest and greatest thing? Well i will tell you?SALES AND MARKETING! These infomercials have it down to ascience.
Exercising In Heat
Summer is officially here. Finally you can pack away your jackets and get outside.
Keep Exercise Journals For Real Results
Always make sure to keep a detailed training journal. By keeping a journal of your training sessions, you will have a detailed log of your every exercise you perform along with reps, sets and how much weight you lifted.
The Science of Carbohydrate Loading
A valid connection between hypoglycemia, fatigue and premature termination of exercise been firmly established and therefore carbohydrate loading is a proven form of boosting running endurance in prolonged events lasting more than two hours in duration. While there are various methods of carbo-loading, the process basically involves consuming large quantities of carbohydrate-rich food in order to saturate the body's carbohydrate stores.
Optimize Your Exercise: Maximizing the Time Spent Working Out
Diet and Exercise are the inseparable twins that are seen and heard everywhere weight loss and fat loss are mentioned. This article will focus on techniques and tips that will help you to maximize the time you spend exercising.
Online Fitness Coaching
If I were to tell you that you could burn away as much fat as possible by sitting at your computer twiddling your fingers and toes, would you believe me? Well I sure hope you don't!However, losing weight in the confines of your own home at your computer is not only possible, it's a reality. What I mean is that you can use the advice that's given to you through online fitness coaching to pursue a more productive way of burning off undesired fat and reach your fitness goals.
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