Setting the goal for fat loss
Its the 29th of October and I’m supposed to start working out and getting back in shape. However I’m down with a nasty cold that have sent all plans down the drain. However it still doesn’t mean all is lost. Its perfect to do whats most important to start off. Goal setting. You aren’t going anywhere unless you know where you want to go.
To start off you need to know exactly where you are. In my case at 32 years I weigh 84 Kgs and stand tall at 5 feet 8 inches. So to know where I am starting off I normally head off to my favorite body mass index or BMI page that can be found here. Although BMI doesnt take into consideration your body fat percentage it gives us a fair idea of where we ought to be. Please select Kg before you enter data to avoid errors. In my case the body description reads overweight with a BMI of 28.2. I need to bring that down to 25 to become normal. Try entering various weights to see what will bring you to normal. In my case its 74.5 Kgs. That’s almost 10 Kilos lower than what I currently weigh.
Now that we know where we are it would be good to set goals on what we want to achieve. First I go about finding my people’s ideal weight. What is people’s ideal weight? It is what people expect you to weigh to look good or technically the average weight that other people of your Age, Height, Weight and Gender would describe as their ideal weight. To find out what your ideal weight is go here. My ideal weight works out to 76 Kilo’s. This would typically have a body fat percentage of 18-20.
Now 18-20% of body fat would not make you have a toned and defined body. If that is where you want to be you have to drop down to 10% of body fat. On the same page you find other IBW fomula’s the Devine formula for men and the Robinson formula for men. Now if you want to look really fit and lean this is where you have to finally be. My Devine IBW is 68Kgs so thats where I finally have to go to look lean with roughly 10% or less of body fat.
Now even reaching the people’s ideal weight is a long shot of almost 10 Kilos so I’m going to break up my goals. First 80 Kilos then 76 and finally 68 Kilos. That is I need to loose 16 Kgs to look lean. So if I plan to loose 1 Kilo a week which is the safe recommendation its going to take 16 weeks or 4 months to achieve. Why 1 Kilo? Well I’ll prob blog that next.
