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47

If you have "man-boobs", the only practical "cure" is to lose weight. Your only other option is plastic surgery. When starting weight loss, you need to remember that the body will remove fat from wherever it wants to, and you may drop pant sizes before you see a noticeable decrease in fat where you want to see it. Doing exercises like butterflies and bench ...


18

There are several ways to measure your body fat percentage. Sportsmedicine.About.com has a nice description of the most important ones, in order of their reliability Underwater Weighing - Hydrostatic Weighing One method of body composition analysis in which a person is weighed while submerged in a large tank of water is called underwater or ...


14

The most tried and true method of determining if you are gaining fat or muscle is to measure yourself. Even if you don't have a caliper, you can get a flexible measuring tape anywhere they sell sewing supplies. With one of those, measure the following: Waist (at navel) Hips (at largest point) Chest (at largest point) Biceps (at middle) Thigh (for women) ...


12

In violent agreement with Nathan Wheeler's answer, I'll just word things a bit differently. "man-boobs" are fat. I had them, and when I was heavier they even hung a little bit. Not flattering at all. Unfortunately, there is no way to target weight loss to any given area of your body. The only thing you can do is lose fat all over, and the man-boob and ...


12

You have already listed some good points. I don't believe eating spicy foods has any long term effect on metabolism. It's true that spicy foods increase the body temperature. Calories must be used to generate that extra heat. After a few minutes, the heat goes away, so what good does it do? Eating regularly makes your body believe that food is abundant and ...


10

We have a nice reference page on how to calculate your body fat percentage and the pluses and minuses of each method. Here is a summary. BIA - The simplest method is hopping on a BIA, bioimpedance analysis, monitor. The limitations: you need a monitor that measures both the upper and lower body, not just one or the other. The readings vary by hydration ...


10

IMO swimming is a better all-around exercise for health; it can be tweaked to focus on upper- or lower-body, and is substantially less abusive. That said, for absolute fat loss, it may not be optimal because of the heat loss encountered when in water. (Body: "This environment is costing me heat; I shall retain body fat.") I say do what you enjoy--you're ...


9

BMI is best suited for analyzing populations, not individuals. A single person might carry more muscle than the average and a BMI calculation would label them as "obese". However, when calculated for thousands of people (which can be done with BMI since it's so quick/cheap/easy to measure), the fluctuations tend to average out, and BMI is accurate enough to ...


9

It's a simple measurement that provides an immediate idea of whether you're overweight, underweight, or neither. It's based on the idea that people who weigh significantly more or less than the average person of their height are probably not a healthy weight. That's true in most cases, not all, and again it has only ever been meant as a general guide. We ...


8

Recomposition really is only possible or visible when your body is within certain phases of its life. The Beginner: The beginner is so far untrained, that any regular training will have a significant impact on their muscle mass even when you are eating for losing fat. The Obese: The obese person has so much fat, that any serious change in diet will cause ...


7

According to WikiHow, the Navy's Body Fat calculation formulas are as follows (measurements in cm): men: %Fat = 86.010*LOG(abdomen - neck) - 70.041*LOG(height) + 30.30 women: %Fat = 163.205*LOG(abdomen + hip - neck) - 97.684*LOG(height) - 78.387 I couldn't find a site that actually explains these equations, but I can make some educated guess about ...


7

Here's how the navy does it: Basically, use your height and measurements of a couple body parts in a formula to arrive at a estimate. Measure your height (without shoes). Measure the circumference around your abdomen, at a horizontal level around the navel for men, and at the level with the least width for women. Don't pull your stomach in. Measure the ...


7

I stumbled on this article: Reliability and validity of bioelectrical impedance in determining body composition They tested how reliable the bioelectrical impedance method (BIA) is compared to the golden standards. They found: The cross-validation correlations for the BIA determinations of % fat ranged from 0.71 to 0.76, which were significantly lower ...


7

The Simple BMI is the one which doesn't take the ratio of lean to fat mass into consideration. If you are athletic or muscular it has less value than if you are not. Obese means you are carrying an unhealthy amount of weight as fat. So a true measure would have to include body fat %. The reason the Simple BMI exists is it is good as a "general" ...


7

This website covers all the methods for accurate body fat measurement that I know of (well, besides autopsy, but I doubt you want to do that). The most accurate ones require expensive sophisticated equipment, so they're not really practical for the average person. The methods that I'd say are the most accessible are: Calipers used to pinch the fat. ...


7

Bottom line: You can gain weight without exercise, but if you want that weight to be muscle you have to use them. If you don't want to bodybuild I understand. The idea of lifting weights for purely aesthetic reasons doesn't really appeal to me. However, there are several activities you can do that are useful, fun, and accomplish the goal you want. ...


6

IF the sessions you mention are done every day, then the answer probably is, that you have too little rest. Muscle needs rest to be able to recuperate and grow. Usually muscle won't grow properly if you do the same muscle group exercises 2 days in a row, but twice a day could actually diminish your muscle mass more than they grow. Therefore, You should try ...


6

In general, warming up your muscles only requires performing the movement with lower weights. It's fine to use sets of 5 and then taper off the closer you get to your work weight. However, if you are having pain in your hand, I would check your form. Is that pain shooting up from the elbow? If so, it's possible that you are putting too much strain on ...


6

Yes. Undereating, especially not eating after vigorous exercise will drive up your cortisol levels and put you in a bad mood. Without enough carbs your body will have trouble producing serotonin (the well-being neurotransmitter) and you will not feel energetic. 5% is about the minimum you should have, it is unhealthy to go that low. Do you think you ...


6

One of the adaptations that occurs with exercise, is that the body will grow new blood vessels into the muscles for greater blood flow/oxygenation. The term for this is angiogenesis. It's a normal byproduct of aerobic and endurance exercise, and to a lesser extent anaerobic activity. Also, your existing blood vessels will expand some to accommodate the ...


6

Medical Checkup The best way to convince your health insurance provider that you are in great shape is to show them the results of your physical exam showing that you pass with flying colors. Your medical doctor would be the one to determine whether or not you are healthy. BMI is a screening tool - NOT a diagnostic tool. As stated by the CDC: ...


6

Ok, the last line of your post now makes it clear. The type of measurement that they are doing is called bioelectric impedance analysis (BIA). These have an error rate of anywhere from plus or minus 5% on up depending on the quality of the unit being used. BIA can also run high or low depending on factors such as skin sweat, level of hydration, timing of ...


6

The biggest thing I see going on here is your diet is very unbalanced. That is going to cause health problems if you don't make changes, soon. One of the basics of nutrition is that your body has essential nutrients that it must consume from food and cannot make itself. Unfortunately, carbohydrates don't qualify as essential. There are 9 essential amino ...


5

I agree that you are gaining too much too fast. You aren't putting on lean mass at that rate, so you should really cut your calories back some. Quick critique on your current meal plan... Breakfast needs more protein. Dump the mass gain and just use whey protein. Mid meals are fine with tuna, but ham is not an appropriate substitute because it has ...


5

You say you are the ideal weight for your height. I'm assuming you mean according to the BMI measure. Your example would be the other reason I dislike that measure. BMI is a general indicator of someone who would be obese or underweight. It is by no means accurate, nor does it take into account your body fat. So, while you can't target where your body ...


5

Tracking your progress is one of the best ways to motivate change. Photos are great for showing long term changes (try some of the short term suggestions below as well). Here are the photo suggestions/guidelines: “BEFORE” AND “AFTER” PHOTOS Wear a swimsuit, underwear, or something comparable so you can see where you need the work, and where you’re making ...


5

Swimming, if done for speed/efficiency is actually more of an upper body workout than lower body. In fact, much of the focus of swimming improvement is in efficiency, which of course reduces calorie burn but results in the ability to swim longer and faster. Also because you are floating, a lot of the work of carrying your own weight is skipped. Running is ...


5

That is partially true. Zone training is a common way of improving fitness. However, the zones adapt to your level of fitness, so the percentages you see are SWAGs (Seriously, Wild-A## Guesses). A better measurement is the breath/talk test. Recovery zone, you can talk normally but your body temp is slightly elevated. Aerobic zone, you can talk in ...


5

Is ok for that increase in fat percentage for the start. I have been through that too. Now my body fat have drop to 7% after 8 month of training. You just have go through this stage and u will find your abs start forming. Anyway is better to control ur diet. Get tips from some body builder on what type of food that will be better.



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