Health | Balanced Life Fitness - Jack Kenefick Certified Fitness Trainer

Health

What is considered a healthy body fat percentage, and how can it be measured?

Thursday, December 15th, 2011

BMI For men, a healthy body fat percentage range is between 8% and 19%, depending on age and body type. For women, the healthy range is considered to be between 21% and 33%. For men, anything above 25% is considered overweight and unhealthy. This should be addressed with proper nutrition and exercise program to get those levels under control. For women, anything above 33% is considered unhealthy. If you are a man and your body fat level is above 27%, you are considered obese and the problem should be addressed immediately. If you are a woman and your body fat level is above 39%, again you should address the problem as soon as possible. Even making slight adjustments to your lifestyle by cutting back the unhealthy food a bit and doing some moderate, regular exercise can add up to burning thousands of calories over the course of a few months. And this, in turn can make a material difference in lowering your body fat percentage.

There are several ways to measure body fat. The most popular method is still using pinch calipers, where you measure the thickness of the skin (and fat underneath the skin) in certain areas of your body, such as the arms, love handles and thighs. The most accurate way of measuring body fat is to use a dunk tank, where your body fat can be measured by your level of buoyancy in the water. But with today’s technology, it is easier to simply use an inexpensive body fat measuring tool that is held in the hands while it measures the electrical conductivity in your body. This method is not nearly as accurate but it is a convenient way of getting an approximation of your body fat percentage. BMI-Chart

{ 0 Comments » }

How can I reduce my cholesterol through dieting?

Tuesday, December 13th, 2011

Homer We all know we need to keep an eye on our blood cholesterol for a healthy cardiovascular system. But how can we reduce cholesterol from just diet? There are several things you can do to lower your cholesterol through diet:

1.) Reduce red meat consumption

2.) Cut back on foods high in fat, such as whole milk, cheese, ice cream, butter, lard, most meats, creams and palm kernel or coconut oil.

3.) Limit food high in cholesterol. This is mostly meats. Now this does not mean that you need to become a vegetarian, but eat meats in moderation. Remember that foods high in cholesterol are not the leading cause for high blood cholesterol. Rather it’s foods that are high in Trans fats and saturated fats that are the main problem. The best way to avoid these types of food is to check your food labels when shopping.

4.) The most effective types of food for lowering cholesterol are foods high in soluble fiber: oats, oatmeal, barley, beans, peas, strawberries, apples, rice, bran and citrus fruits. Nuts such as almonds and walnuts are also an excellent source of cholesterol-reducing fiber. But make sure you limit your intake of nuts to about a handful because they have a lot of calories.

5.) Plant sterols and stanols can also potentially reduce blood cholesterol. Plant sterols and stanols can be found most grains, vegetables, beans, nuts and fruits. Food manufactures also often add sterols and stanols to their foods, such as cereals, orange juice and margarines.

Remember that eating a healthy cholesterol-reducing diet can go a long way in keeping your body running smoothly, sometimes that is not enough. Genetics also play a big role in determining your blood cholesterol and you may need to see your doctor and be prescribed medications to keep it under control.

{ 0 Comments » }

What is the best time to Exercise?

Friday, December 2nd, 2011

Beach run The best time to exercise is ultimately the best time that works with the rest of your schedule. If you are a morning person, then working out in the morning is best. The reason I give this answer is because, more than any other factor, consistency is key. So your exercise routine must be able to fit in with the rest of your life for the long haul, so you will stick with it month in, month out, year in, year out. From a biological standpoint, a very popular and proven beneficial time to work out is first thing in the morning, on an empty stomach. This is because you have gone for approximately 10 hours without eating and the body is low on glycogen stores. For this reason, it is forced into fat burning mode quicker than if you were to workout at the end of the day or shortly after a big meal. If you can do this without it being too uncomfortable and getting too dizzy from low blood sugar, you can give it a try. Otherwise just stick to what works best with your schedule and make sure you stick to it!