Finding your Goal Body Weight

So, you want to loose Fat. But, do you know what your Goal Body Weight should be?

I know that I need to loose 49 lbs. But how do I know this? Keep reading to find out how I know my Goal Body Weight and how you can figure out yours, too!

When I decided that I needed to loose the extra fat on my body, I wanted to have a goal weight. Stepping on a scale is a quick and easy way to check Fat/Weight loss progress. I figured I had over 50 lbs to loose, but that was just a guess. So I started to try to determine how much I really needed to loose. I first looked at a BMI chart. Before we continue, let me say this:

DO NOT USE BMI CHARTS!!!  You may be setting yourself up for failure!

Here is why: Looking at a BMI chart, it said that I should weight between 120-150 lbs. Going off of this, I would need to loose between 69-99 lbs of Fat.  As it turns out, it would be impossible for me to loose 69 lbs of Fat, let alone 99 lbs! Will get to this shortly.

A much better way to track your Fat lose, is to track your Body Fat Percentage. This can be difficult and expensive.  However, I've found a cheap, easy and accurate (enough for what we need) way to determine this.  You can use the U.S. Navy Fitness Formula to estimate your body fat percentage.  I've read the U.S. Navy Fitness Formula is as accurate is a skinfold test (accurate within 1-3% for most people), with less chance of error.  It takes a little work, but it isn't hard. Follow along and let's find out your Goal Body Weight!

First thing we need to do, is take some measurements.  Please take the following (is US or Metric - your call):

For Men:

1. Weight
2. Height
3. Waist (at navel)
4. Neck (at narrowest)

For Women:

1. Weight
2. Height
3. Waist (at narrowest)
4. Hip (at widest)
5. Neck (at narrowest)

Now lets use the US Navy Formula Body Fat calculator over at fitness.bizcalcs.com.  Click this link, then enter your measurements: Body Fat Calculator

Here is what mine looks like:

As you can see, this gives you your Body Fat percentage (needed for my spreadsheet), Your Fat Mass, Your Lean Mass (used in the below calculation) and your Body Fat Category.

Lets look at my Lean Mass.  It is calculating that my Lean Mass (everything about your body that is not Fat) is 149 lbs.

Remember the BMI recommended that I be in a range of 120-150.  Knowing my current Lean Mass, I now know for a fact that being in a range of 120-150 is almost impossible for me.  I would either have to have 0% body fat or I would have to loose muscle mass!

Now that we know our Lean Mass, we can determine our Goal Body Weight.  There is just one more thing we have to do.  We need to determine how much body fat you want to have. What kind of "look" are you going for?  Check out this chart to help you determine your Goal Body Fat Percentage:

Body Fat Chart
Description	Men	Women
Essential Fat - Bodybuilding Competition Look	2-5%	10-14%
Fitness Model Look	6-9%	15-17%
Athlete - Classic Beach Body Look	10-13%	20-22%
Fitness - Fit and Lean Look	14-17%	23-25%
Average	18-24%	26-31%
Obese	25%+	32%+

NOTE: A body fat percentage (Orange Levels) of less than 10% (for men) or 20% (for women) is not a sustainable healthy level.  For example, some female models that have an extremely low body fat percentage, start having issues with or will stop menstruating. This is referred to as Athletic Amenorrhoea. The Orange levels are okay for short periods (for a competition or photo shoot), but are not healthy to maintain long term!!!

I want the Fit and Lean look, but also would like to get close to the Classic Beach Body look. So, I'll say my Goal Body Fat Percentage is 14%.  After you decide your percentage, we need to do some math.

NOTE: If you have a Google Account, check out this spreadsheet I made (My Goal Body Weight).  Once it is open, Click File..."Make a copy...".  This will save an editable copy to your Google Drive.  Plug in your Current Weight and your Current Body Fat Percentage (from the calculator above) and it will update the chart with your Goal Weight at different Body Fat Percentages.  If you don't have a Google account or just like doing math, continue reading.

First, lets convert the Goal Body Fat Percentage to a decimal number, by dividing it by 100:

14 / 100 = .14 (Goal Body Fat Decimal)

Now, lets is use this equation, to determine your Goal Body Weight:

Lean Mass * ( 1 + Goal Body Fat Decimal ) = Goal Body Weight

For me, it will look like this:

149 * (1 + .14) =

Remember to do the math within the parentheses first! :)

149 * 1.14 = 169.86

So, now we have a Goal Body Weight!  I decided to round up and gave my self a goal of 170 lbs.

If you use MyFitnessPal (or the alike), now you can confidently know what to enter in as your Goal Weight!

One thing to note.  As you are progressing on your Fat Lose Journey, you'll occasionally want to check back and recalculate your Goal Body Weight.  Especially if you are doing lots of strength training and building muscle.  The more muscle you have, the higher your Lean Mass will be!

I hope you found this post helpful!  If you did, please leave a comment and/or share with your followers. I'll also do my best at answering any questions left in the comments as well.

Thank you,

Matt

Log Sheet for YAYOG DVDs

I've created a log sheet to use with the YAYOG DVDs, so that I can track my progress while progressing through the DVDs.  You can check out the log here:  YAYOG DVD Log Sheet NEW

I will be doing each DVD in "mini" 6 week Periodization blocks. Starting with Novice and progressing through the Adv. DVDs. As such, I'm going to do the Novice DVDs for 6 weeks, then the Intermediate DVDs for 6 weeks, followed by the Adv. DVDs for 6 weeks. I may plan on taking a week off between each level. However, I will work out, just not the YAYOG workouts.

You can check out my YAYOG plan for the year here: 2014 Workout Plan

Hope to have you back soon!

Matt

Resurrected and Revamped

So, back in 2007 when I training for my first 1/2 marathon, I started this blog to document and to be held accountable for my training.  After I completed the that first 1/2 marathon, I fell away from blogging.

I no longer run on a regular basis, however, I do still partake in various 5k's.  However, I'm resurrecting this blog and revamping it to start documenting my new fitness endeavor.  I've been looking for a fitness program that doesn't require a gym or a lot of time.  In my search I found the book You Are Your Own Gym by Mark Lauren.  After reading it, I'm sold!

I was lucky enough to get the YAYOG DVD's for Christmas and will be using those to get my goal of "getting into my best shape ever" started.  I also plan on using EFX and the YAYOG Android App (iOS version), to continue my fitness goals throughout the year.  I've even created a workout plan for the entire year to follow: 2014 Workout Plan.

I will be using MyFitnessPal and Fitocracy to log my meals and my workouts.  If you are a member of either of those, you can friend me to follow my progress.  I'm also on Twitter as @MatthewASchmitt.

My goal is to update this blog weekly on my progress of using YAYOG.  I want your help on keeping me accountable!

My official start date is on 1/11/14.  My wife and I are doing a Take it Off Challenge that is being put on by our local newspaper. Since it starts on the 11th, that is my start date for the year (and beyond).  If you happen to be in the Omaha/Council Bluffs area, check it out.  It's not too late to register!

Well, that's it for my first blog post here since 2007!  I hope you make it back around here soon!

Matt

I made it!!! 13.1 Miles!!!

I will do a longer post in a day or two, but just wanted to let everyone I made it! I finished in under 3:08:00. I'll know my official time in a couple days when they post it on their website.

I'll post some pictures and my thoughts when I can get to my computer.

Thank you to my wife Tiffany and my parents for being here with me. Also, thank you to all whom had me in their thoughts and prayers!

Here is my results: Click Here

12.5 Miles - The reality that I can run a Half-Marathon

This past Monday evening, I ran 12.5 miles. At first, it was just another long run. A run completed without stopping or taking any walk breaks. That in and of it's self was amazing. But I just saw it as another long run.

The reality that I can run a Half-Marathon hit me as I was crossed the imaginary finish line of my long run. I was sore. My knees were complaining and my legs felt like jello. But I now know that I can run the Half. The fear or not being able to do it is gone. But I can do it!

I'm going to complete my first Half-Marathon in 14 days!

11 Miles...I think I'm nuts.

Friday night I ran my 11 mile run! I’m still amazed at how I’m able to do this. I know you have heard me say this before, but I never thought I would ever be a runner. Let alone a long distance runner. It’s funny and almost scary how things change.

So, about the run. Well, the first 2.75 miles were uneventful. The only thing that was on my mind was I should have worn my long sleeve shirt. It was 63 and a little breezy, so I was a tad cold. But just under the 3 mile mark, something happened. I couldn’t believe that it happened, but it did. A bird crapped on my head!

Luckily, I was wearing a hat, but moments before I had taken the hat off to adjust it. I had just put it back on my head when I felt some thing hit the bill of the hat. Curious as to what hit my hat (really thinking it was a bug or something), I took off my hat to check it out. Sure enough, there it was. Bird Crap!

Well, at least it didn’t hit my face while I had my hat off. It really wasn’t a big deal and it didn’t affect my run, so I continued on.

For the next several miles, it was pretty peaceful. Nothing really exciting happened, it was just me running and enjoying being out there. That was until I realize that I had to use the restroom. Even though I went before leaving the house, I had this feeling that I really had to go.

Thankfully, I was only about a half mile from Port-a-Potty that is located on the trail that I run. So, I made a quick stop and continued on. However, the sensation of needing to go started right back up a mile or so down the road. I told myself I need to make it home, because I’m not turning around.

After a few minutes, I was started debating about jumping behind a tree or brush. Although the sensation was there, it really wasn’t getting stronger, just really annoying and it made me think about it. Then, out of nowhere, it dawned on me. My water belt felt a little tight, too. As soon as I loosened the belt, the sensation went away and I was back to running free of that thought.

As I passed the 9.5 mile mark, things started to break down. Twice I started walking without thinking, “I think I’m going to walk now.” I didn’t make it more than a few strides before I was yelling at myself to keep going. Then at the 10 mile mark, I actually started walking. But not 20 seconds after I started walking, I asked myself why I was walking. I was so close the end; I knew I could make it a little more. So, I started running again.

Then it happened the first time. There was twinge was in my left calf muscle. Not a cramp, but one of the pre-cramp twinges that you get right before a leg cramp.

I started praying.

Side Note: Every time before I start my run, I say a prayer. I pray that the Lord keeps me safe, from injury, animals, cars, etc. I also ask that he gives me the strength and motivation to keep going.

So, after the twinge, I asked him to help me make it the last half mile. I started praying the Our Father and the Hail Mary over and over. I got the second twinge about 1/5 of a mile from the finish. It was a little bigger, but I still just kept running, praying that it would not cramp up until the end. Thankfully, it didn’t cramp up at all.

I finished in 2 hours and 20 minutes. After my cool down, I stretched out and took an ice bath followed by a nice warm shower.

However, I did realize I had let myself become dehydrated. Because it was really cool out (and the episode with the water belt) I didn’t drink as much as I should. Which is what I think did me in. When I did start thinking about the need to drink more water around mile 8, it was probably too late.

Lesson learned: Stay Hydrated!

9.5 - WOW!!!

On Labor Day, I ran 9.5 miles. It was a beautiful morning and I prayed that I would have a good run.

The night before, I thought about how I was going to run the entire 9.5 miles. When I ran the 8 miles two weeks ago, I had to start run/walking after 4 miles into the run. I had decided to run 1 mile, then walk for a minute and repeat throughout the run.

But when I started warming up, I decided to run 3 miles and then see how I felt. If I felt okay, I would continue running. If something seemed off, as was the case two weeks before, I would walk a couple minutes and go from there.

It was a perfect morning. The sun was still under the horizon, but there was enough light that I didn’t have to run in the dark. About a mile into my run I saw two groups of deer, one group of 4 and another group of 3. About half mile past that, I saw two more pair of deer run across the path in front of me.

At the 3 mile mark, I was feeling pretty good. So, I had some goo and kept running. The next 3.5 miles was run near a lake. The trail goes in and out of a wooded area. At this point the sun was starting to rise over the horizon. Sounds of bugs gave way to sounds of birds, ducks and geese.

About 4 miles into the run I saw a group of wild turkey cross about 100 yards in front of my path. I was hoping to get a close up view, but they saw me and went off into the woods. Between Mile 4 and 5 I saw some ducks fly over head, about 6 more deer and another group of turkey, including some baby turkeys. Seeing all the animals really took my mind off the running.

As I approached the 6.5 mile mark I was still feeling good. Not as strong as I was at the 3 mile mark, but far from feeling the need to walk. I had some more goo and kept running. Things were feeling good and before I knew it I was at the 7.5 mile mark. I remember looking up and seeing where I normally turn around on my 3 mile runs and thinking to myself, “If I can make it there, I’m home free!”

When I got to the 8 mile mark is when things started to get tough. I don’t know if it was subconscious or if I really started to break down. I wouldn’t call it hitting the wall, I just felt I was getting close to it. So, I started picking an object about a quarter of a mile away and telling myself, “If I can make it there, I can go another quarter mile.”

That got me almost to the end. With only two tenths of a mile to go, I almost broke down. I just put my head down and started chanting, “One more step, one more step.” That last little bit felt like it took longer then the previous mile, but I finished running.

It feels really great to have completed the 9.5 miles non-stop. It has renewed my confidence and told me I can run the Half-Marathon!!!