Strict adherence to the diet, regular training - just about on the scoreboard will appear cherished figures ... No. Slimness, determined by kilograms, is in no hurry to come. In such periods, fitness instructors advise to push the scales farther under the bed and arm themselves with a centimeter, focusing solely on the waist and hips. Although you can do without a centimeter. If the desire to lose weight is caused by the desire to return to the former, for example, prenatal forms, then you should orient yourself according to old clothes: fastens or does not fasten, sits the same way as before, or else pulls somewhere. With constant training, it is possible that the weight will remain the same, even slightly increase, and the fat will go away, and the waist and hips will narrow significantly. After all, muscles are much heavier than fat. Look closely: your slender girlfriend can weigh 70 kg, and another with the same weight and the same growth will seem like a bun.
Whom to believe
The most accurate data on the body composition: fatty layer, muscle and bone tissue, water balance - provides an apparatus that makes the so-called bioimpedance analysis of the body. To obtain information, electrodes are connected to the wrist and lower leg, pass a weak, inconspicuous current discharge, and the apparatus, calculating the resistance by special formulas taking into account the entered data on your growth, volumes and weight, yields the result. You can make such an analysis in fitness centers, nutrition clinics and health centers, so you will understand how to find out your weight norm.
At home, it is almost impossible to know the exact composition of the body. But you can calculate the approximate amount of excess fat in the body. The main thing is not to get lost in the variety of formulas and choose the right one.
Classics of the genre
The World Health Organization uses the body mass index (BMI) calculated by the Kettle formula to classify obesity. According to this formula, the body weight (in kilograms) should be divided into height (in meters), squared.
It is believed that for women, the BMI should not exceed 25, but if it is more than 30, the weight should be urgently reduced: this index indicates a threat to the health of excess fat.
As approximate figures, how to find out your weight norm, these figures are suitable for women under 35 with a medium build and "ordinary" bone. However, with age, the values of normal BMI will change.
But BMI does not always reflect the real picture. If, for example, you regularly go to the gym, then due to the weight of the muscles you can be among those who, according to tabular values, simply need to lose weight. In this case it is quite possible that, having decided to take the table for execution and sowing on the strictest diet, you will soon notice that your athletic performance and well-being have significantly worsened. On the other hand, very often there are ladies with a normal BMI who do not go close to the gym, like a calorie and have a fatty layer that they just weep trainers for.
You can verify the authenticity of BMI indicators by measuring the circumference of the hips and waist. It has been experimentally established that a waist circumference of more than 94 cm in men and more than 80 cm in women indicates a BMI of more than 25 ", this is also evidenced by the ratio of the circumference of the waist to the hip circumference exceeding 0.95 in men and 0.80 in women.
Look for creases
More reliable in comparison with the Kettle index of obesity is the percentage of fat in the body.
To know the exact percentage of fat in the body of very lush individuals will help formulas based on the girth of the stomach. The error on them is only 4%.
If your body is not covered with fat folds and bones do not stick out, the formula derived by the Czech anthropologist Yinjik Matejka will help you to audit fat, and has an error of only 3%. By the way, athletes use it.
Call a friend or girlfriend, take a ruler or calipers and be patient: you have to find out the thickness of folds - seven for women and eight for men.
So, we protect the skin-fat folds: under the lower angle of the right scapula, obliquely. On the abdomen - at the level of the navel, retreating to the right by 5 cm, horizontally. On the right hand in front - in the upper third of the inner, and then outer surface, with two fingers vertically holding the fatty layer. On the thigh - in a sitting position, in front, in the upper part (parallel to the inguinal fold). On the right shin - in sitting position, on the back surface of the upper part (where the lower corner of the popliteal fossa is visible). On the back of the hand - at the level of the phalanx of the third finger. And finally, on the chest - at the level of the armpits, obliquely (this is only for men).
Now we are selling scales that can not only measure the weight, but also determine the amount of water, fat and muscles in the body. In the platform of the device are located electrodes, which pass through the body a weak current discharge, and the obtained data are interpreted according to given formulas. However, the results have a significant error, because the current does not pass through the entire body, but only through the lower part. Some people accumulate excess in the thigh area, and someone - in the chest region. The scales-analyzers do not take into account the features of the structure of the figure, and transfer the obtained values of the lower part to the whole organism as a whole.