Boring. Yawn. WE WANT TO SEE PICTURES, AND STEAL ALL OF YOUR WORKOUTS AND FOOD JOURNALS!!!!!
I hear you! OK! We should touch base on the previous post though.
I need to remind everyone that I do NOT think I am currently overweight. I AM NOT. You are going to watch an average person turn herself into an athlete. Was I previously overweight? YES. When I was in my early 20s, I weighed 170 pounds. At 5'5", that IS overweight. Yes, I played soccer competitively. Yes, I played well. Yes, I played the entire game. Yes, I was still one of the fastest girls in my league. YES, at 170 pounds, I was still active and successful. YES, I'm somewhat arrogant.
OK, back to the science-y stuff. What is BMI?
According to www.cdc.gov/obesity/adult/defining.html, BMI is
"For adults, overweight and obesity ranges are determined by using weight and height to calculate a number called the "body mass index" (BMI). BMI is used because, for most people, it correlates with their amount of body fat.
*An adult who has a BMI between 25-29.9 is considered overweight.
*An adult who has a BMI of 30 or higher is considered obese.
It is important to remember that although BMI correlates with the amount of body fat, BMI does not directly measure body fat. As a result, some people, such as athletes, may have a BMI that identifies them as overweight even though they do not have excess body fat."
So according to the calculator on their website, my BMI was 28.3=overweight. At that time, however, I lifted weights constantly. I did an extreme amount of plyometrics. My legs were VERY strong. I wish I had my exact body fat percentage from then, but I can't seem to find it. I'm pretty sure I remember what it was though. We'll come back to that.
So college was over, I had a few major knee surgeries (that's why one leg is bigger than the other) and I lost the weight. I lost fat and muscle. I didn't lift and my caloric intake was lower because I didn't eat in the college cafeteria every day. I dropped to 135 pounds and a size 6-8. I was feeling pretty darn good about myself, and rightfully so! BMI 22.5
The day I gave birth to my oldest daughter, I still didn't weigh as much as I did in college. I topped the scale, the night before she was born, at 168. I lost 20 in the hospital. Then after 2 months of maternity leave, jumped back on the workout train. I counted every calorie I ate, and tracked every calorie I burned. For 9... Solid... Months... UGH. I earned every single pound I lost. I got back down to 135 at that time, and wore a size 2-4. BMI 22.5
Brinley cooked for 3 more weeks than Emerson did, and incidentally, I gained 10 more pounds with that pregnancy. All I could think of was how many more months it would take to get that last 10 pounds off, which I did. That time it took 11... Solid... Months... of the exact same stuff. I got back down to 135 pounds, and wore a size 0-2. BMI 22.5
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| June 23, 2012 16% body fat |
Back to science-y stuff!
"UGH! WHY? JUST TELL US WHAT TO DO!!!"
No, you need to learn something, too.
How is BMI different than Body Fat Percentages? BMI measures muscle, bone, fat, and water. Body Fat measurements only include fat.
So how did I decrease my body fat without losing lean muscle mass? I ate better, cleaner, more nutritious foods. I exercised ALOT. I did cardiovascular work as well as resistance training. Lean muscle mass increases your metabolism, and turns your body into a fat burning machine.
At 170, in college, I *think* I remember being anywhere from 25-27%. Which isn't bad at all for what I weighed.
After Emerson was born, I was about 20-21%.
After Brinley was born, I was 18-20%.
Before I decided on this little experiment, I was 16-18%.
We all have fluctuations. Those are ok as long as they are small fluctuations. I included the following to give all you analytical types something to check out.
Keep following! We'll have more fun stuff to talk about this weekend!
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Here's a handy formula I copied from acefitness.org: I do not claim the following text. The author is listed at the bottom.
**CAUTION: If you hate algebra, please disregard this formula and skip to next paragraph.
Desired body weight = Lean body weight/(1-desired body fat percentage)
Desired body weight = how much you will weigh when you achieve your desired body fat percentage.
Lean body weight = how many pounds of rock-hard, lean tissue you have right now (to know this you have to get your body composition measured. Basically, what is not fat is lean).
Desired body fat percentage = your goal body fat percentage (in decimal form).
For example, Angela weighs 120lbs and has 25% body fat (30lbs fat, 90lbs lean). Her goal is to have 20% body fat. How much weight will she need to lose (assuming all of the weight loss comes from fat)?
Desired body weight = 90/(1-.20) = 113lbs
So she would need to lose 7lbs to achieve her goal (120-113=7).
What is my ideal body fat percentage?
Remember that ideal body fat percentage is different for men compared to women, as women require a higher body fat percentage in order to maintain menstruation and the ability to have children (see chart). If you are curious to know what your body fat percentage is, check out the ACE website to find a fitness professional near you who can measure your body fat percentage, assess your official fitness, and get you on your way to a healthier, more fit you in 2010.
Natalie Digate Muth, MD, MPH, RD, is a registered dietitian and recent graduate of the UNC School of Medicine. She is an ACE-certified Personal Trainer and Group Fitness Instructor, and holds additional certifications with the American College of Sports Medicine and the National Strength and Conditioning Association.
Find me on Twitter! @LauraHeddenPT
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