Lock N' Load

Right off the bat, substitute Coffee, Tea or Cocoa with Decaffeinated Coffee or Herbal Teas. Try to wean yourself off them altogether. And definitely avoid the 3 Foods to Avoid at all cost:

1. Anything that’s WHITE: “If it’s white, it’s not right!”

Salt, Sugar , Flour , Rice , Milk & all Milk Products.

2. Anything that FIZZES: “If it fizzes, you’ll fizzle!”

Soda pop, Champagne , Beer , Sparkling Drinking Waters

3. Anything that’s FATTY/GREASY: “Fat’s not where it’s at!”

Cooked Animal Fats/Oils, Butters and Margarines , Cooked Non-Animal Fats/Oils , Hydrogenated Oils

Flesh Foods are OK (Beef, Fowl, Fish ONLY) 3 times a week and in the right combinations. 3-4 Eggs a week are the limit. Cooked FRESH Vegetables once a day. One – Two Vegetable Salads a day is a must. Raw Fresh Fruit that’s in season at least once a day, preferably at the beginning of the day. NEVER CONSUME DAIRY IN ANY FORM!

BMI is directly proportional to your risk

BMI is a reliable indicator of total body fat, which is related to the risk of disease and death. The score is valid for both men and women but it does have some limits. The limits are:

1.It may overestimate body fat in athletes and others who have a muscular build.

2.It may underestimate body fat in older persons and others who have lost muscle mass.

Besides being overweight or obese, there are additional risk factors to consider.

RISK FACTORS

-high blood pressure (hypertension)

-high LDL-cholesterol ("bad" cholesterol)

-low HDL-cholesterol ("good" cholesterol)

-high triglycerides

-high blood glucose (sugar)

-family history of premature heart disease

-physical inactivity

-cigarette smoking

WHAT SHOULD I DO IF I AM AN OBESE OR OVERWEIGHT PERSON??!!

For people who are considered obese (BMI greater than or equal to 30) or those who are overweight (BMI of 25 to 29.9) and have two or more risk factors, the guidelines recommend weight loss. Even a small weight loss (just 10 percent of your current weight) will help to lower your risk of developing diseases associated with obesity. Patients who are overweight, do not have a high waist measurement, and have less than 2 risk factors may need to prevent further weight gain rather than lose weight.

Body Mass Index

Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women and also was known as the Quetelet Index.

Imperial BMI Formula

The imperial bmi formula accepts weight measurements in pounds & height measurements in either inches or feet.
1 foot = 12 inches
inches² = inches * inches

Table: Imperial BMI Formula

BMI = ( kg/m² )	(weight in pounds * 703 )
	————————————
	height in inches²

Metric Imperial BMI Formula

The metric bmi formula accepts weight measurements in kilograms & height measurements in either cm's or meters.
1 meter = 100cms
meters² = meters * meters

Table: Metric BMI Formula

BMI = ( kg/m² )	weight in kilograms
	————————————
	height in meters²

BMI Categories:

• Underweight = <18.5
• Normal weight = 18.5-24.9
• Overweight = 25-29.9
• Obesity = BMI of 30 or greater

SO..WHAT ARE YOU WAITING FOR?!! START CALCULATE YOUR OWN BMI..NO MORE SYNTAX ERRORS!!

You are the gym class heroes! (Part-1)

Well, in this part-1 post, we would like to stress more on floor plans, space requirements and layouts for home gym design. Below are some of the specifications that you might need for your gym:-

• We encourage you guys to make your gym at the basement seems that the floors can support the heavy weights and equipment.
• You need a stretching zone. Give as big as you can for this space zone and make sure there are no single equipment placed nearly that might bothering your movement.
• Keep cardio equipment near windows and put the multi gym away from windows.
• Keep free weight rack, step, mat and bench in the same area. Make sure that the mat and free weights are at arm length.
• Use mirrors in your gym. Place mirrors on as many walls as you can. Place a full length mirror in front of your stretch zone.