Yesterday you made the decision that you want to get in shape. Now, the first thing we need to do is to figure out what your goals are. If you don’t know where you’re going, you won’t know how to get there.
Right now, I want you to write down 3 specific fitness goals: lose 35 pounds, do 40 consecutive push ups, run a mile in under 7 minutes. Set goals even if they seem unrealistic; at least you’ll bust your ass to get there. For example, I want to be on Ninja Warrior. Gotta aim high, right?
Okay so you have your goals. Now we’re going to determine your Body Mass Index (BMI). Your BMI is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years. As long as you’re either a man or a woman (I like your chances), and in that age range (if you’re older than 65 and reading my blog, you’re officially the coolest old person I know), you can quickly figure out your BMI and that gives you a starting point on where you are and where you need to be.
To determine your BMI, click on the stick figure below and drag up and down to set your height and left and right to set your weight. Think of it like the Create-A-Player Mode in Madden, except instead of making a 450 lb. placekicker, you’re making a stick figure representation of yourself. Once you set the height and weight (make sure you change it to standard, not metric), it will give you your score.
If you’re a uber-nerd and you want to know how your BMI is calculated, here is the formula.
Okay, so now you have your number; this is what your number means:
- A healthy BMI score is between 19 and 25.
- A score below 19 indicates that you may be underweight
- A value above 25 indicates that you may be overweight.
First of all, if it’s higher than you expected don’t get discouraged; you have to start somewhere, right? Every day we’ll work on getting that BMI down to help decrease your risk of disease. Plus, you’ll look way better naked…so you got that goin for ya…which is nice. If your BMI is way below 19 (and you’re a dude), read my blog on getting in shape and gaining weight; you’re in the minority, and people will yell at you when you say things like “I can’t gain weight!” Please note, this BMI number only takes into effect your height and weight. Your muscular build, if you’re a guy or a girl, and your body fat% can skew this number slightly, but it’s a good start point especially if you haven’t exercised since high school gym class.
Start adjusting the weight on your stick figure until the little number on him drops into the 20-25 BMI range – that’s where you want to be. From a weight-loss stand point that’s your goal weight. Don’t worry, we’ll work on turning you into a warrior from “300” soon, but first you need to learn to crawl before you learn to walk. We now have a starting point (your BMI), and a goal in sight (your target weight).
Let’s fill in the middle steps.
-Steve
Yesterday’s Blog: Level Up Your Life: Making a Change
Next Blog: Basal Metabolic Rate
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