Time is in short supply for nearly everyone these days but it's still important to include physical activity throughout your busy day. Most people believe that to get a good workout, you must exercise for thirty minutes or more without stopping or else you don't get anything out of it. Wrong! Research proves that short, intense segments of activity spread throughout the day are just as effective as one long workout. Now there are no more excuses about not having enough time to fit in a workout. Everyone can spare at least five minutes somewhere and there are brief workouts that challenge your whole body in that amount of time. To get you started, here are some fantastic workouts that really only take five minutes and really work!
Workout 1: Fast and Furious Cardio & Conditioning
Have hand weights nearby.
0:00 - 0:30: Warm up by briskly walking in place.0:31 - 1:00: Increase the pace to a power-walk speed.1:01 - 1:30: Keep walking and add a simple overhead reach by raising your arms straight up with every two steps.1:31 - 2:00: Change the arm movement to reaching in front and then pulling back. Continue walking. 2:01 - 2:45: Pick up the hand weights and perform as many bicep curls as possible while you continue your walk.2:46 - 3:30: Change the movement to pushing the weight directly overhead and then lowering as you keep the pace. 3:31 - 4:00: Put the weights down and slow down to your original pace.4:01 - 4:30: Perform as many squats as you can by sitting back and keeping your heels pressed into the ground.4:31 - 5:00: Walk slowly as your breathing and heart rate return to normal.
This workout increases your heart rate quickly and conditions the cardiovascular system with the high speed walking in place. Using weights for arms while you walk maintains an aerobic workout while you build muscle at the same time. By gradually slowing down, you allow your body to return to a normal state slowly but still fit in muscle toning by doing squats. The steadily decreased demand on the body allows the body to stabilize comfortably. By combining aerobic conditioning with muscle toning, you get twice the benefits in one brief workout.
Workout 2: Steady Muscle Work
0:01 - 0:30: Warm up by walking gently and moving your arms at the same time.0:31 - 1:00: Get started working the lower body muscles by doing as many squats as you can for thirty seconds. Make sure your body is properly aligned with your knees forming a right angle with your thighs and your back staying centered over your buttocks. Keep your heels pressed into the floor for support as you slowly lower and raise the body.1:01 - 1:30: Stand up straight with your feet slightly wider than shoulder-width. With hands on hips, lower your body and then raise for as many repetitions as possible in thirty seconds. At the end of the time, lower your body one more time and hold.1:31 - 1:45: Stay in your lowered position and move up and down extremely gently, no more than an inch or so. This helps isolate the inner thighs and tone them up. 1:46 - 2:15: Stand with your weight on your left leg, point your right foot behind you, and lift your right leg as many times as possible in thirty seconds. This helps tone the muscle at the back of the leg.2:16 - 2:45: Switch legs, stand with your weight on your right leg, and lift your left leg behind you as many times as possible in thirty seconds. 2:46 - 3:15: Stand up straight with feet shoulder-width apart and then bend from the waist until you are slightly more than at right angles with your lower body. Stretch your arms in front of you and then raise each arm back. Repeat for thirty seconds. Be sure to hold your abdominal muscles in tightly. This tones the arms and upper back as well as the abs.3:16 - 3:45: Stand up straight and place hands at shoulders. Begin reaching arms up and bringing back down to shoulder height. Repeat for thirty seconds.3:46 - 4:15: Drop to the floor on hands and knees, and then walk your hands forward several inches. Begin performing modified push-ups and do as many repetitions as possible. 4:16 - 4:30: Lay on your back, knees bent, with arms behind head and fingertips just touching the back of the head. Use your abdominal muscles to pull your upper body towards your knees but not too far. Lower down slowly for maximum muscle building.4:31 - 5:00: Still lying on your back on the floor, stretch legs out and raise arms above the head, inhale deeply and stretch. Let your breath out slowly and let your body relax.
This workout focuses on building muscle and strength all over. The variety of exercises works dozens of muscles all over the body for an overall toning effect.
Switch between the two workouts for maximum results in your weight and muscle tone.
As you go down this journey for better physical fitness and a healthier lifestyle you must keep the concept of balance in mind. I am not referring to your ability to walk across a tight rope without falling off. Rather I am referring to the balance of body AND mind. We often don't think beyond what our next work out is going to be or how we are going to cut calories and still go out to lunch with our friends. But our thoughts, mental health and "spiritual" well being plays just as important role in getting our whole bodies to a healthier state.
One option to bring the health of your mind and spiritual self into sync with your new found physical fitness that you may wish to explore is meditation. We are not necessarily talking about the meditations associated with various world religions. Meditation can transcend your religious beliefs and be incorporated into whatever you believe. This is about your mind and inner spirit rather than any particular belief system.
In this post I will outline the top 10 benefits that meditation can bring. Hopefully it will inspire you to learn and practice this timeless art and bring your mind into balance with your physical self.
1. Enlightenment: This is the one ultimate purpose of meditation from the religious aspect. To help you discover the True Non-Dual Nature of Reality. To make you realize that your True Self is Divine and One with your god. Beyond religion, enlightenment can simply mean finding inner peace. And inner peace can go a long way to helping you achieve the physical health you may be after.
2. Peace & Tranquility: The mind of one who meditates is like the easy, leisurely flow of a river, as compared to the ordinary mind, which is like Niagara Falls. In other words your mind is at peace, deeply silent and so you are at peace.
3. Wisdom: Meditation opens up the channels of communication between all levels of your being. What this means is that it "frees your mind" and you have access to the guidance that is coming directly from within yourself. Think of it like listening to your inner voice. This gives rise to the flow of intuition and wisdom.
4. Joy & Happiness: Meditation strips away the layers of false identity that mask your True Self from shinning through. Once you eliminate these false egos and stop catering to their nonsense you can reside in your true self. This brings forth joy and happiness as it allows you to be at ease with life, existence and yourself. Once you are in that place, achieving realistic physical goals for yourself takes on a whole new meaning.
5. Love & Compassion: As meditation reveals to you the interconnectedness of all humanity a great sense of compassion and love will spontaneously emerge. Knowing that deep within we are all divine in nature will change the way you view the apparent differences you see in others. This will also dramatically improve your relationships both intimate and casual.
6. Stress Reduction & Good Health: This goes hand in hand. As meditation teaches you the art of living in the present moment, anxiety and worry fade more and more into the background. This state of relaxed awareness is most beneficial, to not only helping the body heal itself, but also for preventing illness and disease by eliminating the poison of stress.
7. Improved Brain Function: All serious meditators know how much their brain function has been enhanced by meditation. Now, empirical studies every day are indicating this link. Meditation will undoubtedly increase your awareness and will significantly increase your intelligence.
8. Discover Your Purpose & Gifts: As you start to drop those aspects of you that are artificial and pretentious you will get a chance to see the real you. The parts that are not put on but are natural. This will give you insight into who you really are and what you really love in life. That is the secret of mastering the art of living and discovering your true talents, gifts and purpose. That which you love, you do for its own sake without the need for reward of accolades. Once this is discovered, life can be lived with passion, zeal and independence.
9. Yogic and Psychic Powers: We currently use only about 10% of our brain capacity. The practice of Yoga and Meditation awakens those regions of the brain that normally lie dormant. When these areas of the brain are activated the powers they hold are unleashed. Such powers, used wisely, can be of benefit to others and of help to you in making progress on the spiritual and physical path.
10. Magnificence: Charisma, Confidence, Courage, Character and Balance are all brought about by meditation. This leads to an individual who is immensely charming and magnetic. Best word I could think of to describe the collective affects of these personality improvements was Magnificent. Meditation will let your magnificence shine through.
The abdominal muscles can be some of the hardest muscles on the body to tone, especially for men. Men tend to put on weight in the stomach region the easiest. Consequently, taking it off in that same area is the hardest. You can do crunch after crunch with little results. That is because ab exercises are only part of the battle. Here are 4 easy things to keep in mind when trying to tone and firm those abs.
1) Training. The first, but by no means the only, way to get abs to train them. You need to exercise the abdominal muscles at least two times a week. The standard crunch can certainly be part of that regime, but mixing it up with exercises like cable crunches, hanging leg lifts, knee raises, and incline sit ups can be very beneficial in obtaining your goal. Doing these exercises will ensure you that you work on all your ab muscles.
2) Eating. You cannot starve your way to a 6 pick stomach. Eating healthy and frequently is essential to any diet or fitness plan. Some great food options for toned abs include lean chicken breast, lean fish, red apples, dark green vegetables such as spinach and broccoli, whole grain breads and pastas, yogurt, and cottage cheese. These foods will help you burn belly fat which in combination with exercise will get you closer to a flat midsection.
3) Water and Green Tea. Water is KEY (yes that deserved all caps) to staying healthy. You should drink one glass of green tea and eight glasses of water. The green tea is great for you but also help alleviate some of the boredom of 8 plain glasses of water a day. Drinking 8 a day will help increase your metabolism, which is great for burning fat on your belly.
4) Cardio. Cardio? But you are thinking "I am trying to get abs, not get an all over workout." Sorry, but spot training just doesn't work. It is all over or nothing. Plus, doing cardio will help expose your ab muscles but burning off that excess fat. You should do cardio three times a week. Cardiovascular exercises you can do include playing basketball, running, swimming, jogging, or riding your bike. Mix it up and make sure you are having fun.
This is the last post on the alternatives to sugar topic. We have touched on sucralose, saccharine and aspartame so far. All of these are widely used chemical or man made sugar alternatives. They have been debated for decades and depending on who you ask, may or may not be safe for you. This last post will focus on a sugar alternative that is a little different. Whereas the previous products are pretty much undisputedly artificial, Stevia is widely recognized as natural. This often results in the sometimes misguided assumption that if it is all natural it must be good for you. But we are not here to tell you to use it or not, but to simply lay out the pros and cons so you can make an informed decision.
Pros
Cons
The final word on all of the sugar alternatives we have discussed is that you need to be mindful of your own body and what you put in it. Anything in excess can be harmful to you. While most things in moderation are not going to cause you harm. No one sugar alternative is the magic bullet answer to weight loss and healthy eating. Not even the "natural" ones. Knowledge is key and weighing the pros and cons of each option will get you closer to selecting the best choice for your body and your goals.
Next up in our review of the sugar alternatives out there is aspartame. It is 180-200 times sweeter than sugar and is a chemical combination of two amino acids combined with methanol. Sort of like the cigarettes the old lady next door used to smoke.
Here are the pros and cons for aspartame.
Up Next, Stevia - the "natural" sugar alternative.
Yesterday we started a series on the pros and cons of sugar alternatives. There are a lot of opinions and research on most of the options available today. But in the end you have to take a look at your personal experience and needs and decide what works best for you. Today we will take a closer look at saccharin. This is the one that you generally see in the pink packets.
Saccharin, which is 300 times sweeter than sugar, is an organic molecule made from petroleum. (Yes, we did say petroleum - oil - what they pull out of the ground to make gasoline out of.)
· Heat doesn't affect its sweetness. So while you can cook or bake with it and retain its sweetness, it does not brown or melt as sugar would.
· After bladder cancer was found in male lab rats that were fed huge amounts of saccharin, the FDA proposed a ban on saccharin in 1977. But no ban was enacted, and the warning label on saccharin was dropped in 2000. Depending on your comfort level with the FDA, dropping of a warning on saccharin may or may not be a "pro."
· Since 1981, government reports have listed saccharin as an ''anticipated human carcinogen.'' Although studies of heavy saccharin users don't support any link with cancer, certain subgroups, like male heavy smokers, may be at increased risk. Is it a risk you are willing to or need to take?
· The American Medical Association's Council on Scientific Affairs suggests that children's intake of saccharin be limited, since little information is available on how it might affect them.
· Because saccharin can cross the placenta, the Council on Scientific Affairs suggests that women use saccharin carefully during pregnancy. Not good for children, not good for pregnant women....hmmmm.
Up tomorrow is aspartame.
The options for sweeteners, both artificial and “natural,” seem to be ever expanding. In the grand scheme of things it was not that long ago that your choices were sugar or no sugar. If you were on a diet and had a sweet tooth you could go without or exercise self control and limit the amount of sugar you added to your beverage or cereal. Given what we know now, or rather how little we know, about artificial sweeteners, maybe that was really the best option.
It was not until the 1960’s that real alternatives to sugar began showing up on store shelves. Remember Tab? Since that time many alternatives to sugar have come along and several have maintained popularity with the masses. Some are controversial and others are downright questionable. Here is our list of what is available along with the pros and cons of each.
Note: Depending on your health conditions you may want to consult your physician for more detailed information on which of these sweetening options might be the best one for you.
Sucralose (most commonly known by the brand Splenda) - Sucralose is said to be 600 times sweeter than sugar. To make sucralose, they take a cane sugar molecule and substitute three hydrogen-oxygen groups with three chlorine atoms. Despite claims you may have heard in commercials, it is a chemically altered and man-made product.
Pros Sucralose has no calories by itself, is not considered a carbohydrate by the body, and has no effect on blood sugar levels. For diabetics, or those on the verge of diabetes, this can be a big plus. You can bake with sucralose which is not an option in some of the others. Heat doesn't lessen the sweet taste. Of all the artificial sweeteners, sucralose has caused less controversy from consumer groups. But it has not gotten off scot-free. Early claims that it "tastes like sugar because it is made from sugar" raised alarms when the reality was that it was a chemically altered sugar molecule. After more than 110 studies, the FDA concluded sucralose was found to have no toxic or carcinogenic effects and to pose no reproductive or neurological risk to humans. Cons
The bulking agents used in some brands of sucralose, namely maltodextrin, can add around 12 calories per tablespoon of the mixture (although most packages do not list these calories due to a loop hole in FDA nutritional labeling regulations). Sucralose products can change the texture in baking recipes and can add an ''artificial'' taste when used as the only sweetener in the recipe. So if you need to add other sweeteners you may be losing some of the benefits of sucralose. Some critics claim that preliminary animal research has linked sucralose to organ damage in spite of the FDA findings above. It may be too early in the game for this one to know all the details.
Up Next we'll talk about Saccharin.
Stay Hydrated. Sounds simple enough but most of us get busy and forget one of the most basic rules of staying healthy. Drink plenty of liquids. Not only do liquids fill you up making it less likely you will snack on empty calories, they are necessary for our well being. Stick to water or unsweetened tea instead of high calorie and sugar filled sodas and juices. Also keep the alcohol to a minimum.
That New Years resolution you made to get fit and lose weight doesn't mean you have to give up all of life's little pleasures. Eating out at your favorite restaurant does not have to be a thing of the past. It is all about smart choices and understanding your options. So don't turn down that next invitation to go out for lunch or dinner. Instead keep these smart choices in mind and have fun.
1) There are more beverage options than sodas on the menu. More often than not we order a soft drink when dining out even if we wouldn't normally drink sodas with a meal at home. A glass of ice water with a lemon wedge can do the job of refreshing and washing down your meal.
2) Forego the appetizers. These are often fatty and high calorie meal starters that in any other situation would be the meal itself. Don't stuff yourself full of these unhealthy appetizers.
3) Ask your waiter or waitress questions. They are there to make your meal a pleasant one and in most case know a good deal about the menu and even about options that may not be listed on the menu. Ask if there are light versions of the salad dressings. If not, how about just a twist of lemon over your salad?
4) Most restaurants today have numerous choices when it comes to side dishes. French fries are not the standard anymore. Try steamed vegetables or a side salad.
5) Choose your condiments wisely. Stick to the low calorie and low fat options such as mustard and salsa. Mayo is not likely to be the low fat version in a restaurant.
6) Read the menu carefully. Look for the heart healthy and low fat/low calorie symbols that dot many restaurant menus nowadays. These options are getting more and more flavorful and better for you.
7) Portion control. Just because it is put in front of you in a restaurant doesn't mean you have to eat it all. Many restaurant portions are still much bigger than you would place on your plate at home. Eat slowly and when you are full, ask for a doggie bag. Or ask for reduced portion options. You would be surprised what you can get for asking.
8) Skip the bread basket. There is no need to test the unlimited free breadsticks offer. Resist the temptation to fill up on bread while waiting for your meal to arrive. Enjoy the conversation of friends and family and leave the bread on the table.
9) If you absolutely can't resist the dessert, ask for one with enough forks for the whole group. Just one taste of a decedent dessert is often enough to satisfy that sweet tooth. It saves a few dollars too as a slice of cake can go for well over $5.00 in some places.
10) Don't make the whole dining out experience about the food. Focus on the company, the atmosphere, and the conversation and you will be surprised how easy it is to follow the above guidelines.
Whether or not to hire a personal trainer is a question many people trying to lose weight or pack on muscle ponder. But there really isn't a simple yes or no answer. There are a lot of variables to take into consideration.
Each person is unique and the goals you have put in place for yourself will determine whether a personal trainer is right for you or not. Here are five things to take into consideration before signing a contract with a trainer.
1) What are the goals you have for yourself? Do you want to shed a few pounds before summer beach season or do you have serious weight to lose to get healthy? Either situation may benefit from someone to coach and encourage you along. But those of you with serious health concerns because of your weight are sure to find the assistance of a certified trainer well worth the money. When it comes to your health spend a little extra to make sure you are doing it right.
2) How motivated are you? Can you get yourself to the gym and complete your workout each day by yourself? Or would you do better with someone to provide a little motivation for you? Besides offering exercise advice, the role of a personal trainer is to motivate you. He or she can get you moving and help you meet your goals much quicker than doing it on your own.
3) What is your knowledge of and experience with working out? If you are not familiar with how the equipment in your gym works a trainer might be a good idea at least to get you started. They can point out the correct and best ways to use each machine so that you get the maximum results.
4) Can you balance your exercise and nutrition needs? Your fitness and health journey does not begin and end at the gym doors. This is an entire lifestyle change you are taking on. As a result you need to understand the best nutrition options to compliment your workout. A personal trainer is a great resource for information on food and supplements that will compliment your workouts. Of course, keep your doctor in the loop as well before taking supplements.
5) What is your fitness budget? Especially now, we are all counting our pennies. Before making a commitment as yourself if you can you afford a personal trainer? If it does not realistically fit into your budget, don't get yourself in financial trouble or debt to hire one. there are a lot of other options that can help you on your journey. Get a workout buddy and motivate each other. Research and study up on nutrition. Ask questions of the staff and your fellow gym goers.
The Healthy People 2010 initiative is a government sponsored program to get America in shape. As part of this the government has developed some Physical Activity Guidelines. Basically these call for adults to get 30 minutes of moderate exercise at least five times per week or at least 75 minutes of vigorous activity (running as opposed to speed walking, for example) per week. Based on these guidelines US cities have been ranked. Here are the top 10 fittest cities in America based on the number of people meeting these guidelines.
9. Casper, WY (tie)
9. Albuquerque, NM (tie)
8. Grand Rapids, MI
7. Fort Collins, CO
6. Portland, ME
5. Lincoln, NE
4. Barnstable Town, MA
3. Anchorage, AK
2. Provo-Orem, UT
1. Boulder, CO
This is going to sound like one of those casually placed commercials in NBC's Biggest Loser. But trust me, there are no endorsement deals between Ziploc and Six Pack Belly. They have just come up with a quick and healthy way to cook your vegetables that we think everyone needs to know about and be using. The Ziploc® Brand Zip 'n Steam™ Microwave Steam Cooking Bags allows you to combine the convenience of cooking in your microwave with the health and flavor benefits with steaming. Steaming retains far more nutrients than boiling or conventional microwave cooking. And that means your veggies are going to be all the more better for you.
Whenever you recipe calls for cooked vegetables you should be using one of these bags. Or if you just want a quick side dish, steam some broccoli, carrots and squash then mix in your favorite spices. good stuff.
You can find the Ziploc bags just about anywhere. Your local grocery store or the national discount chains have them too. To temp you a bit here is a great steamed vegetable recipe you can try out in your new steam cooking bags.
STEAMED VEGETABLES MEDLEY
4 med. carrots3 med. zucchini squash1 lg. Vidalia onion12 oz. fresh mushrooms
Cut peeled carrots in 1/2 diagonal slices. Cut onion in 8 sections. Add zucchini, cut in 1/2 inch slices. Cut mushrooms if too large and combine with other vegetables. Place everything in a steamer bag. Steam according to directions on bag. Salt lightly (or better yet, add some of your favorite spices and fore go the salt altogether).
Did I get enough exercise today? How many calories did I burn? Am I getting good quality sleep? How many steps and miles did I walk today?
These are all important questions for those of us on a journey to a healthier lifestyle. You can guess, calculate estimate and research all of them. But we found a better way!
Just when you think they have come up with every gadget imaginable someone has a fresh new idea. That is the case with the Fitbit Tracker. This compact little device clips on to your clothes and automatically tracks data about your activities, such as calories burned, sleep quality, steps and distance. You can then wirelessly upload the data to a web site where you can review it and track you progress towards your goals. If you want, you can take it further and compare your data to others and even compete against friends and family.
For a retail price of $99 this is a great little device. It is a great motivator to get you out there and start moving and keep track of the progress you are making towards your personal goals.
Not too long ago we have about exercising your stress away. Exercise is a great way to combat the stresses of everyday life. But whether it is stress stemming from your job, family, money issues or the countless other things that may try us on a daily basis, exercise alone can't keep us balanced and stress free. A healthy diet in combination with a regular exercise routine are critical to battling the physiological signs of stress. What's more, stress is often reported as being one of the leading causes of overeating and weight gain. But don't stress over it. There are a lot of foods out there that are both good for you and help combat stress. We have the top 10 for you here.
10) Broccoli - Full of B vitamins and folic acid, broccoli is a versatile food that can combat stress. B vitamins are involved in the production of serotonin, which helps regulate mood and relieve stress. While Folic acid helps relieve stress, anxiety, panic, and even depression. Not bad for a great side dish to fish or chicken or a crunchy snack by itself.
9) Almonds - Almonds are another B vitamin rich food. In addition they are packed full of vitamin E, magnesium, and zinc, all of which have evidence supporting their role in stress reduction. A handful of almonds are a great mid-morning snack. Just eat them in moderation as they are high in fat.
8) Fish - The B vitamins are at it again with most types of fish. B6 and B12 are at play here and as mentioned before they play a key role in your serotonin levels. Salmon is not only a great tasting fish choice there are countless methods for preparing it from on the grill to in the oven. Or if you prefer something a little simpler, a basic tuna fish sandwich is a great way to eat some vitamin B rich fish.
7) Whole grain rice and pasta - Forget the low carb diet. The complex carbohydrates you get in whole grains boost serotonin levels. The higher the serotonin level the more calm and relaxed you feel. Since the body digests complex carbs more slowly than the simple carbs you get from processed breads and pastas, the feeling will stick with you longer. How about mixing your broccoli and a whole grain pasta for a filling meal that will leave you happy?
6) Milk - Mom knew what she was talking about when she made you drink your milk. The calcium benefits aside, milk is another source of the B vitamins that have a become a theme here. Throw in the antioxidants found in milk and stress inducing free radicals will be knocked out with a tall glass of milk.
5) Sushi - We have already touched on the goodness of fish when it comes to reducing stress levels. But sushi comes with a second stress killer, the seaweed. In addition to the magnesium and riboflavin found in the seaweed used in sushi a third component, pantothenic acid, plays a role in stress management. It contributes to the health of the adrenal glands and a deficiency in pantothenic acid can lead to feelings of anxiety and increased vulnerability to infection, illness and chronic fatigue. So a night out for sushi with some good company can make you feel better in more ways than one.
4) Cantaloupe - This melon is a great source of vitamin C (you thought I was going to say vitamin B again didn't you?). If you have been under stress for a while your levels on vitamin C can be depleted. So a slice of cantaloupe for breakfast is an excellent way to build your C levels back up and bring those stress levels down.
3) Beef - Not something you want to consume in high quantities, but if you have been under stress recently this could be your excuse for a nice thick steak. The iron, B vitamins and zinc found in beef (preferably a nice lean cut) are just the calming vitamins and minerals you could be needing.
2) Fortified Cereals - Many breakfast cereals are fortified with essential vitamins and minerals now. So a bowl of Whole Grain Total or Fiber One for breakfast can a great source of stress-fighting B vitamins, folic acid, vitamin C, and fiber.
1) Blueberries - Antioxidants and Vitamin C are the key players here. Stress doesn't stand a chance with a handful of blueberries topping off your fortified cereal and milk in the morning.
There you have it. Ten great tasting foods that can go a long way combat stress. Add these healthy foods into your diet, keep up your exercise routine and take time out for yourself to relax and stress will be a thing of the past in no time.
The Center for Disease Control and Prevention defines BMI, or Body Mass Index, as follows:
"Body Mass Index (BMI) is a number calculated from a person's weight and height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems."
The exact formula to calculate your BMI is to divide your weight in pounds by the square of your height in inches. But don't worry, actual math is not necessary as there are numerous BMI calculators online. We find this BMI calculator to be one of the easiest to use.
Ok, so now that you know your BMI what are you supposed to do with it? What does the number mean? Scientifically the numbers are broken down into four categories.
The Body Mass Index is a guide. As with most everything in life, and especially in dieting, nothing is 100% absolute. This is a tool to be used in conjunction with your weight and other health indicators. You are free to set your fitness and diet goals based on BMI, but the old standby of weight might be more realistic. Also, keep in mind the fallibility of this measurement. Both of the men in this picture have the same BMI because their weights and height are the same. BMI obviously does not take into consideration muscle tone or any factor other than weight and height. So use it, but use it smart and not as a tell all.