. . . . . . . . . . . . . . . . . . . . . . . . . . . .
Beginning-Bodybuilding e-Newsletter
What Every Beginner Should Know But Probably Doesn't
Brought to you by Marc David of
http://www.beginning-bodybuilding.com . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Beginning Bodybuilding Q & A
with Marc David
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
Most people are going about this weight reduction thing all
wrong. They simply want to reduce the pounds giving no
thought as to what it is they are losing. I'm about to
give you the most powerful dieting formula on the planet.
If you were to quickly lose pounds in a few days,
consider this scary thought.
You might be losing:
* fat
* muscle
* water
If you start to lose muscle, you'll slow down your
metabolism at a very minimum. The effects of that can be
devastating to a person who's trying to burn fat and keep
muscle. You'll feel weaker during your workouts as well.
One key many people don't consider is; the more muscle you
have, the higher your metabolism will be and the greater
amounts of fat you'll burn. More muscle = leaner you!
If you lose too much water, you risk dehydration dangers.
Dehydration is simply the loss of water from the body and a
depletion of electrolyte levels (sodium and potassium).
When you become dehydrated, your body fights back by
slowing down the elimination of water. This restriction in
fluids stimulates your body to retain even more water.
Depending on the context, eliminating water weight is
temporary and can lead to dehydration. This is no good for
a person who's going to be physically active. Plenty of
water is essential to healthy and efficient athletic
performance.
Pay close attention:
1- How many people really take the time to figure out
their body composition?
2- How many people really understand what they are losing
when they 'drop 10 pounds?'
3- How many more people actually know how long it will take
for their expected results?
You know what I mean don't you?
Then it hit me again, how about I show you right now, in a
few simple steps, how you can take your body fat
percentage and figure out the number of weeks required to
reach a specific goal! You can also ensure it's fat you
will be losing and not temporary water weight or even
worse... muscle.
You are about to learn the secret:
* How your weight reduction goal (percentage of body fat
reduction) translates into pounds
* How long does it take to reach your weight reduction goal
based on the body fat you want to be (a chart is provided
at the end of this letter)
- Keep in mind that your body is made up of lean body mass
(which is muscle and bone) and overall body fat. If you
take a person who is 40% body fat, you can determine that
60% is lean body mass. -
Fact: Ideal weight reduction should be defined as losing
body
fat while maintaining lean body mass.
Example Person: Luke Jackson
Male, 33 years old, 240 pounds, 40% body fat (as measured
with a body fat caliper)
Step 1: Find Your Lean Body Mass (LBM)
Let's say Luke weighs 240 pounds. Multiply the total number
of pounds by body fat percentage (40% in our example) to
reveal the number of pounds Luke carries as fat. 240 x 0.40
= 96 pounds of fat. To find the number of pounds due to
LBM, you can either subtract "fat" pounds from total weight
(240 - 96 = 144) or multiply total weight by 60% (240 x
0.60 = 144).
Step 2: Calculate Your Body Fat Goal Weight
Simply take Luke's current LBM in pounds and divide it by
1.00 minus the body fat percentage goal. (1.00 represents
100% of body weight expressed as a decimal number -- just as
0.40 represents 40% expressed as a decimal number.)
In our example, Luke's LBM is 144 pounds. The body fat
percentage goal is 35% (5% body fat reduction). 1.00 - 0.35
= 0.65. To calculate goal weight, divide 144 by 0.65. 144 ÷
0.65 = 222 pounds. With a goal of 35% body fat, Luke's goal
weight would be 222 pounds.
Step 3: Calculate How Long It Will Take To Reach Your Goal
Comparing this number to the starting weight of 240 pounds
reveals an 18-pound body fat reduction.
Losing one pound per week, it would take 18 weeks to go
from 240 pounds at 40% body fat to 222 pounds at 35% body
fat while maintaining the 144-pound LBM!
* 1 lb per week is the average healthy weight reduction as
determined by the ISSA and many top personal trainers. You
could lose more or less depending on your personal
situation. *
Now, here's the next step...
You can input your own numbers and your goal body fat
percentage and figure out your personal timeline for
achieving your goals.
Rather then saying "I just need to drop 10 pounds," plan on
weight reduction based on body fat.
Translation: "I'm at 25% body fat right now and I think it
would be healthier for me if I was at least around 20%."
Now you have a clear and reasonable goal which you can work
with to find your ideal goal weight at that percentage and
approximately how long it will take to reach your goal
which maintaining muscle.
Here are ranges of body fat levels for women:
Essential Fat= 10-12%
Athletes= 14-20%
Fitness= 21-24%
Acceptable= 25-31%
Obese= 32% plus
Here are ranges of body fat levels for men:
Essential Fat= 2-4%
Athletes= 6-13%
Fitness= 14-17%
Acceptable= 18-25%
Obese= 25% plus
*These numbers are according to The American Council on
Exercise
Make your goal based on body composition. Once you do
that, you should instantly realize how powerful this little
formula really can be. While all your friends will have no
idea, you clearly will be able to mark your calendar. You
have just created a timeline for losing the fat and keeping
the muscle!
Body composition measurement is an integral part of any
workout and training programs. Finally learn how to
measure your body fat in the privacy of your own home and
get started bodybuilding the right way. The Beginner's
Guide to Fitness and Bodybuilding is an Easy-as-ABC. Check
it out at
http://www.beginning-bodybuilding.com To Your Health,
Marc David
Beginner's Expert
http://www.beginning-bodybuilding.com Contact:
http://www.beginning-bodybuilding.com/contact.htm . . . . . . . . . . . . . . . . . . . . . . . . . . . .
HAVE A QUESTION?
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
If you have a health, fitness or bodybuilding
question for Marc, send your comments to:
http://www.beginning-bodybuilding.com/contact.htm **Important**
While every effort is made to answer each question
personally, please understand that I do receive a high
volume of email. A personal response is not always
possible. However, every effort will be made to respond to
your questions and some will make it into this publication.
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
Need Some Answers N O W ?
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
If you don't have a copy of "The Beginner's Guide" yet,
grab one today at:
http://www.beginning-bodybuilding.com . . . . . . . . . . . . . . . . . . . . . . . . . . . .
MISSING AN ISSUE?
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
Web Edition:
http://www.aweber.com/z/article/?bgfb RSS Feed:
http://www.aweber.com/z/rss/?bgfb . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Income Opportunities for Webmasters and Ezine Publishers
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
If you have a website or e-zine and you would like
to earn extra funds by recommending Marc's Beginner's Guide
e-book, visit the affiliate page here:
http://www.beginning-bodybuilding.com/affiliates.htm . . . . . . . . . . . . . . . . . . . . . . . . . . . .
General Housekeeping Stuff
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
SUBSCRIBE INFO:
If this email was forwarded to you and you would
like to get your own subscription, go to:
http://www.beginning-bodybuilding.com DISCLAIMER
The techniques, ideas, and suggestions in this document
are not intended as a substitute for proper medical
advice. Always consult your physician or health care
professional before performing any new exercise, exercise
technique or beginning any new diet. Any use of the
techniques, ideas, and suggestions in this document is at
the reader's sole discretion and risk.
PRIVACY POLICY:
http://www.beginning-bodybuilding.com/privacy.htm "Beginner's Guide to Fitness and Bodybuilding"
are registered trademarks of Freedomfly.net.
Copyright 2006 by Freedomfly.net
www.Beginning-Bodybuilding is a member of the California
Better Business Bureau (BBB), the BBB online
reliability program and ICOP - Protecting the
Internet consumer
- - - - - - - - - - - - - - - - - - - - - - - - - - - -
<message edited by Marc David on Tuesday, July 04, 2006 9:34 AM>