I do have the bodpod BF chart. For women, as follows:
greater than 40%: Health risk
31-40: Excess fat
23-30: Moderately lean: Acceptable for good health
19-22: Lean: Lower than most people. Excellent for health and longevity.
15-18: Ultra Lean: Elite athletes
lower than 15: Risky. Too low body fat can present health risks
Oh, and the "technician" was actually a doctor of something or other and he's in charge of the training at the university. He was very knowledgeable and helpful and definitely talked to me A LOT about the low and inaccurate readings of calipers and the omron, since I was particularly concerned about that very thing.
Okay. That makes sense. I didn't see how the numbers played out.
It's not all that much comfort, but you're close. 4lbs of fat and you're down into the next category.
You've come a long way and you're already super healthy, right? Exercise and healthy eating plays a huge role in your health, so you're a step ahead.
You are so right. With all of the changes I have made, my health is now super. My blood work taken for the wellness program at work was excellent on all counts a couple months ago -- better than anyone else at work. I was so happy. Actually, I've always been really healthy, I'm just healthier now and I would like to see me in the Bodpod 19-22 range eventually. It's all about getting as healthy as I can as I get older so I don't have the problems I see in my parents. And, eating well and keeping moving are the keys to success in that area IMHO. I think mentally, as well.
I do know how you feel. Five years ago, I remember getting my very first bf% check. I was so destroyed. I'd gone from 235 to 195 (the weight at which I originally though I'd be "done") and it came up 25%! But I kept trudging along and got myself checked a few months later at 17!
I do know how you feel. Five years ago, I remember getting my very first bf% check. I was so destroyed. I'd gone from 235 to 195 (the weight at which I originally though I'd be "done") and it came up 25%! But I kept trudging along and got myself checked a few months later at 17!
I promise you that I will be 19-22 at the Summit next year!! Well, before then, but FOR SURE I'll still be maintaining in that range when the Summit rolls around. I'm a work in progress.
Isn't it amazing how we THINK we will be done at a certain weight and then find out there's always room for more improvement!
jane, my goal is to get to 25 percent by the end of my 16 weeks with precision nutrition, which will end in late october. I am just going to stick with my meaurement by the exercise phys at my hospital (calipers). I know it isn't the most accurate, but consistent measurement by the same person will be valuable.
I will do dexa at the end of my 16 weeks--dexa is probably the most accurate.
I was pretty amazed at my reading of 32.5, but I think it is pretty accurate actually. if I maintain my current lean mass, I will be 150 and 25 %, which I think will be just fine. although when I get there, I will have to see how easy it is for me to maintain.
I've just done a quick scan of the literature and it seems that body fat measurements done by the Bodpod are generally found to come out higher than underwater weighing, so I don't think it is an absolute figure still.
Since DEXA is considered the most accurate, and I couldn't afford that, I went with BodPod based on these studies:
Sorry, Bytsi...everytime he said his name, I couldn't catch it.....hard to pronounce or he just muttered. I had jotted down the name Ron from one of my earlier phone calls to the U, but not sure if that was his first name or someone else I spoke to at one time. You should do it...it's very cool and you get a nifty printout of your results, too. And, I was in and out of there in about half an hour.
I'm guessing Ron Otterstetter - that's who I thought it might be - was he late 40's and balding? He's a really great guy - I worked with his wife for a long time (she's an EP and a physical therapist)
I will talk to my friend again and maybe try have him sneak me in for free... although I don't really want him to see me in a swimsuit or know my bf%!!
Yeah... that name is quite a mouthful! We were teasing his W when she was pregnant with their first - it'd take quite a few sets of alphabet magnets to get all those letters spelled out - 5 "T"s too! We wanted them to name the baby Otto, but they didn't listen to us
What do we have here? I do believe it's a workout!
June 23, 2008 Coach Dos' Power Training - Total Fitness Routine Workout A of Phase 1 (ie weeks 1-3) Workout 1 of 10
1-Arm DB Snatch
5x25
5x25/20
*Had to go to 20 for the right arm because of the wrist
Squat
10x55
10x60
10x65
RDL
10x65
10x60
Push-ups
10 on toes
9 on toes
Bent-over BB Row
10x45
10x50
Push Press w/BB
10x25
10x30
Lat Pulldown
10x45 Wide Grip
8x55 U/H Grip
Windshield Wipers
2 sets of 10
Planks
45 secs
35 secs
*I took it easy for this first time back in the gym in a while. The wrist really hurt during the lat pulldowns -- same place I was feeling it before. I really must watch this wrist.
I went rather low on the weights and just wanted to get a workout in. Will be working up to 4 sets of each exercise. I'm doing the Total Fitness Routine and it's 12 weeks, but I'm going to be more concerned with getting all the workouts in and if it takes a bit longer than 12 weeks, that's ok. Then, I definitely think I need to tackle a hypertrophy program, and the one in Power Training looks good.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Good work in coming back and making sure you take care of yourself! I think you've got a great attitude about working towards a goal but not hurting yourself in the process.
Yesterday was NEAT only. I was going to go for a run, but I worked so damn hard out in the yard, that I was beat!
I've been counting calories for the first time these past few days. Trying to experiment on lower calories to shed these last few pounds of fat. I've even added in some carbs. We'll see how that goes. I'm sure there will be some tweaking to be done. I may go back to carb cycling because I really want to keep my protein intake on the high side to preserve all of my lean, and I can easily do that when I am low-carbing. I'm finding that the closer I get to my goal, the more confused I become.
Tonight, I will do workout B in my new program (Coash Dos Power Training). I really like this program, so I think that I will be looking forward to my workouts and pushing myself even further.
I've never been a huge cardio fan, but I think that I need to implement some cardio on my off lifting days -- haven't decided if I want to do steady state or higher-intensity intervals (maybe not ACTUAL HIIT, but you KWIM). I'm leaning towards the intervals. Maybe THAT will melt off the fat.
I think I've come to the conclusion that I will ALWAYS be a work in progress, and I guess that's OK. Actually, it's a good thing.
I got Coach Dos's book and really like it - thanks for recommending it! For me, when I'm cutting, I find that HIIT makes it too hard to stick to lower calories, so I've been back at the SS moderate cardio again... but once I'm done losing fat, I want to add back the harder stuff...
If you can handle increased appetite with HIIT-ish stuff, and you like it, have fun! I miss doing it... but can't afford to blow my daily kcal limit when I do it!
Sounds like you are getting a plan for this. I completely understand worrying about keeping all of lean mass. I am in a similar position and I like to think that making sure I get my protein up there is helping me maintain that, while still shredding some fat.
I am another one that has trouble with the limiting of calories, doing really strenous stuff. I may be able to do it more in the future, but I am still a newbie at this so I am doing the SS cardio. I definitely get in and stay in my fat burning range, where sometimes with the other, I was hitting an anaerobic state.
It definitely does get confusing at times, trying to take it all in and use what we can to get to our goals.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I've never been a huge cardio fan, but I think that I need to implement some cardio on my off lifting days -- haven't decided if I want to do steady state or higher-intensity intervals (maybe not ACTUAL HIIT, but you KWIM). I'm leaning towards the intervals. Maybe THAT will melt off the fat.
I think I've come to the conclusion that I will ALWAYS be a work in progress, and I guess that's OK. Actually, it's a good thing.
I can 100% identify with this. I have never liked cardio and so I've never been able to stick to doing it. But just like you I want to shed some fat while maintaining the lean mass I've worked so hard for. So I thinkI need to start adding in the cardio too, as much as I hate that.
And as Bytsi said, we're all works in progress! But I do think it's a good thing... otherwise there'd be nothing to work towards! It's like there will always be that carrot dangling in front of us and we're always trying to catch it!
I do have the bodpod BF chart. For women, as follows:
greater than 40%: Health risk
31-40: Excess fat
23-30: Moderately lean: Acceptable for good health
19-22: Lean: Lower than most people. Excellent for health and longevity.
15-18: Ultra Lean: Elite athletes
lower than 15: Risky. Too low body fat can present health risks
This table seems pretty good, but the best recent studies I think put the longest living in the high 20s, to everyone's surprise. No one I know, or on this site would choose the high 20s, but it does make you scratch your head. I can track down a citation if anyone wants, but who wants 28 bf
Last edited by UConnJulie : 06-25-2008 at 04:40 PM.
Reason: to fix quote marks
I do have the bodpod BF chart. For women, as follows:
greater than 40%: Health risk
31-40: Excess fat
23-30: Moderately lean: Acceptable for good health
19-22: Lean: Lower than most people. Excellent for health and longevity.
15-18: Ultra Lean: Elite athletes
lower than 15: Risky. Too low body fat can present health risks
This table seems pretty good, but the best recent studies I think put the longest living in the high 20s, to everyone's surprise. No one I know, or on this site would choose the high 20s, but it does make you scratch your head. I can track down a citation if anyone wants, but who wants 28 bf
Right now, that would be me!!
I'd be interested in those studies because there's such a difference between males and females....I can't believe that high 20's is a "universal" number for both sexes.
This table seems pretty good, but the best recent studies I think put the longest living in the high 20s, to everyone's surprise. No one I know, or on this site would choose the high 20s, but it does make you scratch your head. I can track down a citation if anyone wants, but who wants 28 bf
I know this doesn't apply to Miss Jane, but that's what I've read about trying to get preggo. Women should be in the mid 20s to low 30s to have the best chance at getting pregnant.
O/H Press w/alternating dumbbells
10x12.5's
10x12.5's
10x10's
*UGH! My shoulders are so weak, but I really think they are looking more defined. Also, was feeling a bit of a twinge in the right shoulder from the DB Bench Presses towards the end here.
Lat Pulldown
10x45 wide grip
7x55 underhand grip
5x40 wide grip
7x45 underhand grip
*Man, these have really suffered due to the wrist injury. Still bothersome today and had to really cut back on the reps/weight. I can tell this is really going to take some time.
Yes, lots of them actually. Each workout has a series of exercises. For instance, most of today's workout was focusing on bilateral moves (the A workout is unilateral). For each exercise there is a list of exercises you can choose from. So, the first one is an explosive move (Squat jumps), next was knee-dominant (step-ups), then hip-dominant (SL RDL's), etc, etc. I've chosen ones I like and I haven't ventured to any of the oly lifts. Maybe someday. It's a really good book. I especially like the fact that I can choose my exercises and sort of build my own workout with the templates that are laid out. Very cool.
I'm sort of getting the hang of this calorie counting thing. It's kinda fun, actually (surprisingly).
I'm feeling my two workouts this week for sure! I just ordered a foam roller -- time to get on that bandwagon, too. Since I was deciding between Power Training and Maximum Strength for my next workout plan and I have both books, I'll do the rolling, etc. from MS.
Tonight I am planning to go for a run or intervals. It depends. Me and my neighbor are having a garage sale tomorrow, so I will be carrying a ton of shit up from the basement over to her house for the sale. AND, it's supposed to be really hot and humid and stormy later today. So, depending on how I feel after we get set up for the sale will determine if run or not tonight.
Calories are in check, I think. I'm using my RMR from the bodpod as my basis for determining calories and I'll monitor progress every week to see if I am hitting it right. I'm not too worried about the scale -- more worried about body recomp now.
It feels good to be back in control of my workouts and eating. It was time to gain control and get back to my routine.
Exercise and healthy eating plays a huge role in your health, so you're a step ahead.
Linear Mode
