The feedback I get from others, especially from my immediate family, is that I look great, so why would I want to lose another 10 pounds. In an earlier blog, I talked about getting down to 137 pounds, for no reason other than it looked good on one of my friends. Well, that isn't the entire reason. It isn't just about looking good, but about being healthy.
My body fat percentage at the end of the last 60 Day Challenge was over 26%. Yes, I can look great in clothes...I am an expert at covering up fat, but that doesn't make me healthier. Body fat percentage is a much better indicator of your overall health than your weight. And most weight charts, even at your doctor's office, are not a good indicator of your overall health. Here is a height and weight chart for men.
Weight Chart for Men
Weight in pounds, based on ages 25-59 with the lowest mortality rate
(indoor clothing weighing 5 pounds and shoes with 1" heels)
Height Small Frame Medium Frame Large Frame
5'6" 136-142 139-151 146-164
5'7" 138-145 142-154 149-168
5'8" 140-148 145-157 152-172
5'9" 142-151 148-160 155-176
5'10" 144-154 151-163 158-180
I am going to give you an illustration of how "off" these tables can be. Michael is 5'10" and 210 pounds. According to this chart, he is overweight by 30 pounds. That is a substantial amount, and if accurate he should be showing an extra 30 pounds of fat on his body.
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| Michael Skogg |
I think we can fairly say that there is not an extra 30 pounds of fat on his body. In fact his body fat content is in single digits. The charts do not take into account the percentage of muscle on your body.
Here is a definition of Obesity....
Obesity is an abnormal accumulation of body fat, usually 20% or more over an individual's ideal body weight. Obesity is associated with increased risk of illness, disability, and death.
So what does this mean. First, your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).
Here is a body fat chart published by ACE, the American Council on Exercise.
*General Body Fat Percentage Categories
Women Men
Women Men
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
Obese 32% plus 25% plus
*American Council on Exercise
So based on this chart, at 147 pounds and 26% body fat, I have 38 pounds of fat on my body and 109 pounds of necessary components, bone, tissue, organs, lean muscle and water. If I lose 10 pounds of fat, and am able to maintain my lean muscle, my body fat percentage will drop to 28 pounds of fat, and a body fat percentage of 20.4%, a healthy range. At a 20 pound fat loss, my body fat would drop to 18 pounds, or 14.1% body fat. That would be so awesome!! But, my goal is realistic...137 pounds.
My recommendation to everyone is to get your body fat measured to find out how truly healthy you are. We are a fat nation, obesity has become an epidemic in the US.
Percentage of People Who Are Obese
1 - United States 30.6%
2 - Mexico 24.2%
3 - United Kingdom 23%
4 - Canada 22.4%
5 - Greece 21.9%
6 - Australia 21.7%
7 - New Zealand 20.9%
8 - Hungary 18.8%
9 - Luxembourg 18.7%
10 - Slovak Republic 15.4%
1 - United States 30.6%
2 - Mexico 24.2%
3 - United Kingdom 23%
4 - Canada 22.4%
5 - Greece 21.9%
6 - Australia 21.7%
7 - New Zealand 20.9%
8 - Hungary 18.8%
9 - Luxembourg 18.7%
10 - Slovak Republic 15.4%
To overcome this epidemic, proper nutrition and exercise are key components.
With that in mind, just a reminder that a good kettlebell workout can burn up to 1200 calories per hour.
Keep Swinging,
Sue
For information on the SKOGG System Kettlebell Workout DVDs, featuring Michael Skogg,
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