Weight Loss | Personal Training Kenmore

Does Your BMI Actually Matter?

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When you’re watching your weight, you’ll probably come across the term “BMI.” But, what does it exactly mean and does it matter when you’re trying to lose weight?

Your Body Mass Index or BMI calculates your height and weight. BMI calculators and charts are available online for you to see whether your BMI is in the healthy, underweight, overweight or obesity range.

A BMI of less than 18.5 is categorised as underweight and can sometimes indicate eating disorders. People in this range will need to adjust their diet to gain more nutrients. The normal range is a BMI of 18.5 to 24.9. The overweight range is a BMI of 25 to 30 with a vulnerability to hypertension, high triglyceride levels, diabetes, stroke and coronary heart disease. The obese range is a BMI of greater than 30, while the morbidly obese range is having a BMI of more than 40.

BMI has been critiqued for its inaccuracy, but it has proven to be useful in some cases, particularly when assessing a person’s risk of developing diabetes, arthritis, liver disease, high blood pressure (hypertension), high cholesterol, sleep apnea and some types of cancer (such as breast, colon and prostate)

BMI is considered by most medical professionals and researchers to be an arbitrary calculation. BMI does not accurately take into account one’s bone, muscle, water and fat mass. It also does not include other factors like one’s age, sex, blood pressure, triglycerides, cholesterol and insulin resistance. Overall health is not just about having weight that is proportionate to one’s height.

Since BMI overlooks bone and muscle mass, athletes will sometimes find themselves to be regarded as overweight. Athletes, who usually have a lot of muscle mass, are also commonly healthy and fit. BMI doesn’t distinguish this, though, and cannot be applied to fit individuals and athletes.

BMI also does not calculate fat percentage. Our body stores two kinds of fat–subcutaneous (under the skin) and visceral (around the organs). It is dangerous to have more visceral fat around the stomach and heart and can lead to heart diseases, stroke and diabetes. However, BMI cannot distinguish this. Even if two persons have the same BMI, their fat percentage will not be alike.

Age and gender as well as ethnicity also get overlooked by BMI. Older people should be wary of BMI, since they naturally lose height and muscle, but gain fat. Even though BMI doesn’t differentiate results for men and women, women tend to have more fat than men. Certain ethnicities also have more body fat, according to some research groups. Asians typically have a higher fat percentage than Caucasians and are more at risk of getting heart diseases and type 2 diabetes.

If you still want to make BMI your standard of choice for measuring a “healthy” weight, it’s important to know these things. Your BMI or weight may not change, but your body composition and physique can. Your BMI may remain the same or may not change much, but your body becomes fitter and healthier. For example, body fat can be displaced with muscles. Weight loss and fitness may not always be visible to the eye or on your scale. A fitter body and overall healthier body image rely on fat loss and muscle gain without necessarily going down the BMI scale.

Reasons to Start Boxing

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Boxing isn’t reserved for the athletically and physically gifted. Even if you think you don’t have enough upper-body strength or proper hand-eye coordination, boxing can be a terrific workout. It focuses on multiple areas of the body and is an effective calorie-burner. You can learn self-defense moves, improve your posture, and even boost your mood. While boxing is a sport, it doesn’t have to be combative. Even older people can benefit from boxing. Despite the creaking joints, especially in the hips and knees, boxing also uses your upper body.

If you’re tired of the same old gym routine, read on and see why you should sign up for a boxing class now.

Core workout

Crunches and pull-ups are great and all, but if you’ve been working hard on your abs, boxing could take you a step further. Since boxing requires you ‘sit’ at a lowered stance, you’ll be working your quads and abs to achieve a low center of gravity. While you’re punching and jabbing, that power comes directly from your core.

Cardio and strength

According to boxing pros, you can burn more calories with 15 minutes of boxing than an hour of being on a treadmill. In fact, boxing has the potential to burn 780 calories an hour or 13 calories per minute, which is similar to running and cycling. You’re also using your entire body for punching and sparring. Cardio exercises keep you in great condition, which is why boxers are in great physical condition even after tough matches. Boxing mixes strength training with cardio too, which is also effective in burning calories and fat. Strength training is essential in boxing not just to keep you toned, but to improve your endurance. And, if you want more sculpted muscles than building more muscles, boxing is also great for such a purpose. It can tone your upper arms, core, chest, hips and calves.

Hand-eye coordination

Boxing is definitely one of those workouts that will train more than your muscles. Improved hand-eye coordination can make you much sharper and more alert. Boxing is an effective way to up this skill, especially if you’re sparring. There’s added pressure if you’re avoiding jabs compared to, for example, aiming your tennis racket to hit the ball.

Rhythm

Boxing is more than just punching when the need calls for it. Your mind and body need to establish a rhythm to keep your moves coordinated, which is why you’ll be doing a lot of repetitive work. You want to be quick, but not lose pace so to keep your focus and endurance going.

Target muscle groups

Boxers are well-toned not just because of their strict regimen. Boxing overall is a workout that targets several muscle groups at once, especially ones that people often tend to miss, like the arms, back, shoulders and core.

Stress relief

What better way to take out your anxieties and worries on a literal punching bag? Boxing is a great way to decompress after a long day for some people who prefer something a little more dynamic and forceful than, say, yoga or swimming or jogging.

How To Fight Overeating

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Why do we have a tendency to overeat? We know it can lead to weight gain, poor digestion, risk of chronic diseases like diabetes and heart disease, and other issues, yet we’re often compelled to eat more than necessary. Self-control is also more than just deciding to “stop.” If we understand what factors lead to overeating, we can find effective ways to combat them.

Among the many factors that contribute to overeating are stress, lack of sleep, seeking comfort in food, excessive snacking and eating too fast. Stress increases our cortisol levels, which promotes hunger and overeating. Furthermore, some people simply find comfort in indulging in foods, particularly salty and sugary snacks.

Not enough sleep throws our hormones off balance as well and can have us feeling hungrier than normal when we wake up. If you’re having a hard time sleeping at night, absolutely avoid these foods before going to bed: chocolate, alcohol, fatty foods, dried fruit, spicy foods, peppermint, pizza, sugary cereals, caffeine, burgers, chips, and green tea.

If you’re on the road to weight loss, you’re probably skipping meals or banning yourself from certain foods. Even if you’re too busy to eat a meal, that’s no reason to essentially starve yourself. This could lead to an eating disorder and result in a depletion of nutrients, and then you’ll have bigger things to worry about than losing weight.

If you’re prone to eating fast because you’re in a rush, try to slow down. When we consume food, it takes a while for our brain to receive a signal from the stomach that we’re had enough. Before that signal is activated, we’re inclined to eat more and more until we’re uncomfortably stuffed. Dieticians recommend stretching your mealtime up to 20 minutes.

Another favourite practice of people on diets is avoiding your favorite foods and surviving on plain salads, and that’s also not the way to go. Dieticians recommend having a small portion of what you’re craving. Don’t be afraid to eat your favourite food; just don’t overdo it.

If you’re a workout junkie, be wary. After long, brutal sessions at the gym, you probably notice it’s more difficult to control your appetite. Don’t push yourself too hard or your body might trigger an insatiable hunger. Make sure to stay hydrated as well. The brain can confuse thirst for hunger. So, before reaching for a snack, try a glass of water instead.

Having a hard time gauging your hunger? Try using the hunger scale. As you become more mindful, it’s easier to recognize what’s nourishing versus what’s overindulging. Before you eat, consider which state you’re in.

Starving – Your stomach feels uncomfortably empty and you feel light-headed. This is because of low blood sugar levels. You’re more likely to binge when in this state.
Hungry – You’re already eagerly thinking if your next meal. If you don’t eat within the hour, you could slip into starving.
Moderately Hungry – Your stomach has just started growling. This is the perfect time to eat.
Satisfied – You’re feeling relaxed and neither full or hungry.
Full – Your belly feels bloated and your food doesn’t taste as good as it did a few moments ago. You may be eating out of momentum more than hunger.
Stuffed – You’re feeling uncomfortable as your stomach acids are rising into your esophagus and result in some mild heartburn.

Why So Many Diets?

Isiah Nutrition, Weight Loss May 21, 2018May 21, 2018personal trainer, personal training kenmore, weight loss kenmore

You’ve just decided you want to go on a diet and you tell yourself you’ll stick to it this time. But a after few minutes of browsing online, you’ve become overwhelmed by all of the different diets you’re supposed to (or think you’re supposed to) go on. The first question to ask is why are you going on a diet? What do you need to take out as well as add to your daily food intake and how will these changes affect your body? Most people’s answer would be their goal is to lose weight. The next question is, which diet is best for you?

If you want to be one of those who have found genuine results through a new diet, there are a few things you must know as to why diets “work.” First of all, diets have clear rules. This requires a change in both your caloric and nutritional intake. You will also have to make some changes beyond your body, like cleaning out foods going against your dietary guides. Lastly, you will also need to modify your behaviour. The latter has been found to be highly important. A heightened self-awareness allows you to make more informed and effective choices, whether it’s taking the time to read ingredients and nutritional facts when grocery shopping or passing on a sugary midnight snack.

What about failed diets? Why do so many people falter? The reasons why people fail on diets include that they’re unrealistic, unscientific or too drastic. The person may also not be complementing the new diet with other lifestyle changes like more sleep and regular exercise. Some people also lack a support system of friends or family who can keep them in check and are aware of their new dietary needs.

Not every diet will work for everyone. Sure, there are plenty that have devout followers, but it’s important to know which ones are backed by research. Diets are usually seen as a “quick fix” targeting weight loss, but the reality is that an actual dietary change takes knowledge, time and commitment. There is also the misconception that going on a diet means cutting down calories (essentially starving yourself) or going on a “cleanse.” Either way, it’s best to consult with a medical professional or a dietician if you are serious about going on some form of diet, whether it’s low carb, high-carb, vegetarian, vegan, pescetarian, dairy-free, gluten-free, paleo, and so on.

Health enthusiasts and scientists agree there is no one specific diet you should adhere to. There is no “best” or “most effective” diet for everybody. You can read a compelling argument for the ketogenic diet now, but then read an equally stirring article on veganism the next. Research shows the habits of people who successfully lose weight are those who restrict their calorie intake, stay away from high-fat foods, watch their portion sizes, and exercise regularly at varying degrees of intensity. These people also tend to eat breakfast and add diversity to their meals.

Overall, losing weight and maintaining your ideal weight can seem intimidating, mainly due to the impossible standards society has up to measure one’s success. It is recommended that quick diets are a no go, but rather committing instead to long-term lifestyle changes.