Weigh ... upset ...
STEP TWO ( requires
the presence of a tase friend or a girlfriend ):
Stand up straight, dropping
hands at your sides. assistant should make a vertical nip in the area
triceps, capturing only the skin and fat layer, and measure the thickness of the folds
a asler or a special pair of compasses. Second vertical pinch is required to make
on the inner surface of the femur, and, of course, measure it, too. Results
measurements should be in millimeters, they need to add. And using the above
table, find out what percentage of fat in your body.
amount of folds ;
Age, years
fat, mm
;
22 23-27 26-32 33-37
38-42 43-37 48-52 53-57
23-25
9,7 9,9 10,2
10,4 10,7 10,9
11,2 11,4
26-28
11,0 11.2 11,5
11,7 12,0 12,3
12,5 12,7
29-31
12,3 12,5 12,8
13,0 13,3 13.6
13,1 14,0
32-34
13.6 13,8 14.0
14,3 14,5 14,8
15,0 15,3
35-37
14.8 15.0 15.3
15.5 15, 8 1b, 0
16.3 16,5
38-40
16,0 16,3 16.5
16,7 17,0 17,2
17,5 17,7
41-43
17.2 17,4 17,7
17,9 18,0 18,4
18,7 18,9
44-46
18.3 18,6 18,8
19,1 19,3 19,6
19,8 20,1
47-49
19.5 19,7 20,0
20,2 20,5 20,7
21.0 21.2
50-52
20.6 20.8 21,1
21,3 21,6 21,8
22,1 22.3
53-55
21.7 21,9 22,1
22,4 22,6 22,9
1.23 23 4
56-58
22,7 23,0 23,2
23.4 23 7 23.9
24.2 24,4
59-61
23, 7 24.0 24.2
24.5 24,7 25,0
25, 2 25, 5
62-64
24,7 25.0 25,2
25.5 25,7 26,0
26, 2 26,4
65-67
25,7 25,9 26,2
26.4 26.7 26.9.
26,7 27,4
68-70
26,6 26,9 27,1
27.4 27.6 27 9
28,1 28,4
71-73
27,5 27,8 28.0
28.3 28,5 28,8
29,0 29,3
74-76
28,4 28,7 28,9
29,2 29 4 29.7
29,9 30,2
78-79
29,3 29,5 29,8
30,0 30,3 30,5
30,8 31,0
80-82
30.1 30.4 30,6
30,9 31,1 31,4
31.6 31,9
83-85
30,9 31,2 31,4
31,7 31,9 32.2
32,4 32,7
86-88
31,7 32,0 32,2
32,5 32.7 32,9
33,2 33,4
89-91
32,5 32,7 33,0
33,2 33,5 33.7
33,9 34,2
92-94
33,2 33,4 33,7
33,9 34,2 34,4
34,7 34,9
95-97
33,9 34,1 34,4
34,6 34,9 35,1
35.4 35 6
98-100
34,6 34,8 35,1
35,3 35.5 35,8
36,0 36,3
101-103
35,3 35,4 35,7
35,9 36.2 36,4
36,7 36,9
104-106
35,8 36,0 36,3
36,6 36,8 37,1
37,3 37,5
107-109
36,4 36,7 36.9
37.1 37,4 37,6
37.9 38,1
110-112
37,0 37,2 37,5
37,7 38,0 38,2
38,5 38,7
113-115
37,5 38,8 38,0
38,2 38,5 39,0
39,3 39,2
116-118
38,0 38,3 38,5
38.8 39.0 39 W
39,5 39,7
STEP THREE ( requires
availability of secondary education and the calculator ):
results
Substitute into the formula and find your ideal weight
Id_Ves = Weight
* ((1 - ProtsentZhira / 100) + PZhIdealny / 100), kg
where ProtsentZhira
- The percentage that you define using a table or some other
way; PZhIdealny - the percentage of fat that you would like to have (see below)
and weight, of course - your current weight.
ideal percentage of fat you choose for themselves, for the following reasons.
Women:
20-22%-physiological norm, ensuring the normal functioning of the female
organism.
18-15% quantities permitted when preparing for a competition-level
For example, if you want to increase the prominence of musculature. Hold such
percentage of body fat over a month for women is not recommended.
Men.
10-15% - the physiological norm.
4-9% - acceptable values for the increase in muscle relief, or
at large loads of endurance, for example, when preparing for a marathon.
STEP FOUR ( requires mental strain and to remember his age )
At this point, we need the notion basal metabolic rate
- Is one indicator that reflects the metabolic rate flowing
in your body in terms of complete rest - physical, mental, emotional
etc. Any activity requires a certain amount of energy, but even the full
alone you spend a certain amount of calories to maintain your heart,
lungs, blood vessels and so on. That is the amount absolutely necessary to us the energy
and is basal metabolism . In medicine, the basal metabolic rate is determined by complex
and costly manipulation of fitness used a simplified approach to
this concept and for the daily work it is suitable those formulas that
we offer you. So,
a) If you are under 35 years, then to the main exchange
You will need
OsnovnoyObmen = (IdVes * 14.7) + 496 kcal
b) And if you're over 35, it is cost and
OsnovnoyObmen = (IdVes * 8.7) + 829 kcal.
STEP FIVE
make the most stubborn and as a reward, finally, get the number of
calories required to maintain your ideal weight, or any
other weight.
TrebuemyeKalorii = OsnovnoyObmen * KoeffitsientAktivnosti + FizicheskayaAktivnost,
kcal.
KoeffitsientAktivnosti depends on what lifestyle you lead:
level of its FizicheskoyAktivnosti, that is the approximate number of
calories you lost during exercising, it is easy to learn
of the following signs:
| Aerobics high intensity | 485 kcal / h |
| Aerobics Low Intensity | 215 kcal / h |
| racquetball at a moderate pace | 255 kcal / h |
| Biking at 20 mph | 540 kcal / h |
| Football | 450 kcal / h |
| Running | 485 kcal / h |
| Swimming | do480 from 270 kcal / h |
| Classes strength training | 520 kcal / h |
And now there are very few - substitute its required calories
in the following formulki and you get a value that you need protein, fat and carbohydrates.
Protein = (TrebuemyeKalorii * 0.15) / 4.19, city
Fat = (TrebuemyeKalorii * 0.25) / 9, was
Carbohydrates = (TrebuemyeKalorii * 0,6) / 4.19, city
That's all. By the same of you who have still not been able so far
progress in the analysis of their own dietary needs (up to five steps
:)), Remains hopeful that among our subscribers to find and create an altasist
a small program that will produce all the above calculations and send
it to us. and we'll post it on our site.
Michael
Stepanov and Marina Pronina