How to reduce body fat percentage

Why calculate your body fat percentage on an ongoing basis? To coin a well-used business phrase "What gets measured gets managed". And managing your body fat, not just your weight, has so many benefits.

Perform a quick health check up to find your body fat percentage. If you get a high fat percentage, you need to know how to bring it to normal levels so as to avert yourself from any cardiac attack or any major disease.

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Body Fat Percentage is refers to the percentage of body fat mass in relation to the body weight.

Reducing the body fat requires a calorie restricted diet mixed in with exercise to build muscle. Here are some instructions:

1. There is no way to pick what part of your body you want the fat to come off of. Whether you have excess body fat in your midsection, thighs, or arms, the procedure is exactly the same.
2. Eating foods that have fat in them will not necessarily make you gain body fat. The only thing that will make you gain excess fat is the excess calories that you intake. Carbohydrates and protein can make you gain just as much weight.
3. The only way to lose body fat is a combination of reducing calorie intake through your diet and burning calories with exercise.
4. The best exercise to do for reducing body fat percentage isn’t sit ups, crunches, or curls. The best exercise is something that will burn a lot of calories such as running, biking, swimming, and most team sports.
5. Muscle tissue burns more calories than fat tissue does. You should include a good strength training routine in your workout to build more muscle that will help you burn even more calories throughout the day.
6. To burn sufficient calories to lose one pound of body fat, you might:

Briskly walk for a total of 35 miles

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Swim moderately fat for 6 hours

Dance for 12 hours

Play about 12.5 hours of golf

Jog for about 29 miles

7. Be patient while trying to burn fat by exercise. It takes time and considerable effort to achieve any kind of rapid fat-loss by exercise alone. Also be aware that muscle is denser (heavier mass) than fat. So, while you may look leaner, your weight may show only a slight reduction.
8. Here i would like you to see a great video, Yoga really helps you to reduce your big stomatch
   video

So stay fit, not fat!

Quick Health Check Up

At many times you must have heard people undergoing spontaneous death without any prior medical history, sudden occurrence of extreme blood pressure, etc. With the new age food habits, you might think these are but natural. But if they would have done a quick health check up regularly, they would have found the reason behind many sudden illnesses or death.

A regular health check up is mandatory to lead a healthy life. Hence to keep a check of your body, you need to know when your levels are normal, high, or low. Every person ought to know some basics about his health so as to take care of contingencies. So, we are providing some basics related to health so that the next time you wonder if your body is in total shape you can take the quick health check up.

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1. Measure your height and weight
2. Measure the Body Mass Index (BMI): A measure of mass that is calculated as weight divided by height squared.

BMI	Weight Status
Below 18.5	Underweight
18.5-24.9	Normal
25.0-29.9	Overweight
30.0 and above	Obese

3. Measure the Body Fat Percentage: Body fat percentage refers to the percentage of body fat mass in relation to the body weight.

% Body fat	Thin	Normal	High	Obese
Male	<10 o:p="o:p">

10-19.9

20-24.9

>25%

Female

<20 o:p="o:p">

20-29.9

30-34.9

>35%

4. Using a sphygmomanometer, measure the systolic rate, diastolic rate, and pulse rate.

	Systolic (SBP)	Diastolic (DBP)
Optimal	<120 o:p="o:p">

<80 span="span">

Normal

120-129

80-84

High-Normal

130-139

85-89

Mild Hypertension

140-159

90-99

Moderate Hypertension

160-179

100-109

Severe Hypertension

>180

>110

5. After calculating the above, you can do a cardiac health check as specified below:

Age		Upto 35	36-45	Above 45
	Score	1	2	3
Gender		Male	Female
	Score	3	1
BMI		Upto 25	25.1 to 29.9	30 & Above
	Score	1	2	3
SBP		Upto 129	130-149	150 & Above
	Score	1	2	3
DBP		Upto 84	84-94	95 & Above
	Score	1	2	3
Smoker		Never	Ex Smoker	Smoker
	Score	1	2	3

6. Calculate the total score by adding the parameters above.
7. Your Cardiac Health risk score is interpreted as follows:

Mild Risk	Below 10
Average Risk	10 to 14
Above Average Risk	15 and Above

So with a few basic devices you can do a quick check up of your health and calculate your cardiac risk. With appropriate measures you can keep your health levels in the normal category.

From http://ebusinesszone.net, Take Care and Lead a Healthy Life.