cheersanchill

Hi All,
Please tell me all whether what i have achieved is good, okay-okay or bad.
(1) On 30th April 2007, i was 107 Kgs, i am 6feet tall.
(2) From May 1 2007, i started doing gym, which included tread mill, cycling, stretching, cross trainer, crunches under the supervision of instructor.
(3) I did considerable amount of dieting as well.
Now, as you one year has gone i am now 94 kgs which means i had lost 13 kgs in one year. I had missed one month gym due to illness and sever cold here.
Now, guys please advice me whether this is a good achievement or an ordinary one.
Honestly speaking i want to reduce till 85 kgs, loosing weight now is getting tough for me though i am regular in gym (6 days a week), i have started doing weight training also with light weights and maximum reps, but still weight is getting down so easily , actually weight reduction was always a difficult thing for me as compared to other guys whom i know who claim that they had lost 15 kgs in six months, i don't know what's the reason of my body not behaving in the expected manner may be i am not that controllable on diet , i control a lot but on weekends sometimes i eat bit sweet on weekend and little ovrload my tummy ...... but i am happy but want to reduce more ...... please advice me on this

Littlebigman

Doing some math, I see that you started at a body mass index of 36 (grade II obesity) and in a years time reduced it to 32 (Grade 1 obesity). That's very good.

Your goal of 85 kg from this point by losing another 9kg should be expected to be harder than the first 13kg of weight was. But you can likely do it in a year or better.

The strength training was no doubt a help.

You mention dieting. Was it based on a planned diet of balanced meals or more of deprivation type?

Also even more important than just what you weigh is the actual body composition of lean tissue versus fat and how you look and feel. Fat loss will always be a problem if you don't have enough muscle mass for your BMI.

cheersanchill

Yes, I am taking balanced diet no deprivation dieting types................. How can i calculate my BMI and all which you mentioned........ by the way thnx for replying and motivating...i know next nine kgs will be bit tough as compared to 13 Kgs which i lost in year but anyhow i need to go upto that stage...... no option except good workout, good and balanced diet, lots of water intake for me ... lolz

Littlebigman

Body Mass Index (BMI) is calculated by dividing weight in kg by height squared in meters. For example your body weight is 94kg, your height in meters is 1.83 meters. The equation is 94 divided by 1.83 squared = 28. Oops, it seems your BMI is better than the calculation I made last night. According to my ACE reference chart you are no longer in the obese catagory but are now overweight.

Thats great news for you. You now run a much lower risk of hypertension, heart diesease and injury from exercise.

The BMI index IMO is just an approximation and should not be worried about too much once a person is out of the obese status. Even more important is knowing what your body composition is now that you are approaching the leaner side of life.

Can you determine what your body fat % is now or have someone help you with it who can measure it with fat calipers or an electical impedence device?

cheersanchill

I am in loss of words to thank you for replies and motivating me..
I had witnessed and witnessing also that in weight loss program one only needs motivation and proper guidelines and i am fortunate to get both through your replies.
Yes, i am very happy to know to my present state.
Now, please tell me the importance of calculating fat % in my body, i can go to any good clinic or hospital for calculation if it is must or if it can be done at home or gym i will get it calculated by any of my friend.
Please advise me to achieve the rest target, anything you feel which could help me in losing weight and toning body, my fat is in very loose form.
Please advise something to tighten the fat.

Littlebigman

Knowing your body composition, the percentage of fat to muscle is important. Losing weight is one thing but knowing just what that weight is comprised of is more important. Let's look at an estimated percentage in your case.

If you are just below obese at 25% bf for a man, that means that approximately 75% of your weight is lean mass. Lean mass includes muscle, bones, organs or anything that is not fat.

So if you can measure your body fat % you are able to know if you are gaining or losing fat. You can also determine if you are gaining or losing muscle. Often when we emphasize fat loss in our diet and exercise program we also lose some muscle along withn it, but hopefully at a smaller ratio than the fat we lose.

Conversely when we emphasize muscle building or hypertrophy, we can expect to gain a little fat but hopefully at a smaller ratio than the muscle we gain.

I don't know what your specific goals are, but most folks can be quite happy and health once they are in the 12 to 18% bf range. For me 6% is where I have been a long time and is not too difficult for me to stay there.

If you belong to a gym, I suggest you ask them about measuring your body composition. If that isn't possible or not available at your gym, you could also get a pair of skin calipers and learn how to do on yourself. Getting a reading once or twice a month would help you chart your progress. Also expecting fat loss any greater of 1% a month might be unrealistic.

cheersanchill

Sorry for replying late, i went outstation, just saw your reply.
Thanks once again...... i will try to calculate the % fat in my body but i strongly believe that i have lot of fat in my body as my tummy is big. The issue which is bothering me lot is "my fat is very loosened, actually may be i am not able to explain the situation, tummy is very loosened, fat on arms is also in a very loosened, i am doing weight training 5 days i.e. one day for one body part, some amount of fat is toned but still it is in a very loosened form.
One more aspect on which i need to precious advice.
"Is doing a 20 minutes of cardio for 5 days a week is sufficient for me?"
In cardio I do either treadmill for 20 mins, or (Cycling+Cross Trainer) 20 minutes.
This thing which you can rely on me is i do it with my maximum efficiency.
I sweat fully, body gets warmed up badly or i should say that body gets heated...
Now, please tell me is this amount of cardio is sufficient for me... rest i do jumping.. twisting. side dumbelling, crunches,weight training....
please advice on this.
thanks

Littlebigman

First off I would say give yourself some credit for coming as far as you have. Most people would fade away and quit after a month or two when in your situation. The most important thing to remember about fat loss is calories in versus calories burned. Making sure you burn 300 to 500 more calories a day than you eat is what will work the best and safest.

Your exercise program seems OK. Since I believe in emphasizing strenght training as it builds fat burning muscle, I would say to strength train hard on the weight training days, then do cardio no sooner than four hours later that same day after you have had a few light meals to restore glycogen for the muscles. Do about 30 minutes worth in any form you like. Strength train every other day. Do just cardio for 30 to 45 minutes on off days from the weights to allow recovery for the muscles.

Btw fat doesn't tone. Fat doesn't morph into muscle. Fat is simply stored fuel waiting to be oxidized by exercise and exertion. I am not commissioned to sell anything so I have no commercial interests whatsoever, but I think you would do well to buy into an online membership with Fat Loss Revealed, Body Re-Engineering, or Tom Venuto's Burn The Fat. Any of these will help you establish the proper diet and caloric intake for your body and metabolism.

They are three great products and give a lot of bang for the buck. You will get the best cutting edge information on fitness and fat loss from them. The cost per month is peanuts compared to what you would spend with a personal trainer and dietician.