Stronger with Caloy: body fat

Wednesday, October 2, 2013

Tracking my Progress: Body Composition Analyzer (10-02-2013)

Fitness First Cebu has a body composition analyzer that helps those trying to lose weight monitor progress and track the changes in their body. I was quiet hesitant to check myself in the past few months because when I first tested it, the machine gave me a metabolic age of 62. I knew I had a long way to go to a healthier body and I did not want to be discouraged so I did not test often.

I found the weighing scale in the men's locker to be unreliable so I decided today to have a go on the Body Composition machine (Tanita) just to check how much do I actually weight. Last year, I weighed around 107 kilos. I have diligently going to the gym for 10 months now. Here are my latest figures:

Body Type: STANDARD

Age: 37

Gender: MALE

Height: 170 cm

Weight: 89.2 kg

Fat %: 28.8%

Fat Mass: 25.7 Kg

Fat-Free Mass: 63.5 Kg

Muscle Mass: 60.2 Kg

Total Body Water: 46.6 Kg

TBW%: 52.2%

Bone Mass: 3.3 Kg

Basal Metabolic Rate: 7594 kJ / 1815 cal

Metabolic Age: 52

Visceral Fat Rating: 15

BMI: 30.9

Ideal Body Weight: 63.6 Kg

Degree of Obesity: 40.3%

Target Body Fat% for the Quarter: 22%

Fat to lose: 7.8 Kg

I am a long way to go to my desired fat % level but at least I have improved since I last checked. I have to continue my exercise program and improve my diet. It's still a big challenge but I will go on and keep on improving.

Links:

Breaking the 210 lbs. barrier

Dance to lose weight

How I look a year ago

Thursday, September 19, 2013

Fitness and Lifestyles goals for Year 37

I turned 37 a few days ago. As I get closer to 40, I think I have to adjust and customize my fitness goals and activities. I cannot become a super athlete anymore. It probably be so hard to achieve 6 pack at my age. It is now time to set some goals and make some plans on achieving it.

Lose Weight - I have to be realistic. I do not think I could possibly lose 30 lbs. over the next year. I have to make a goal that is achievable and something that would allow me to have a "life". I am currently around 205 lbs. My goal is to lose 10% of weight for the year. I will just round it off to 21 pounds. 205 - 21 = 184 lbs. I have to lose an average of 1 - 2 lbs a month.
Start Running - The moment I go down below 200 lbs., I intend to start running again. Running is probably the best work out because it is practically free and you can run anywhere. Run in the rain, run at night, run at the beach, anything is possible. It is also one of the measurable aerobic exercise. It is just difficult to run if one is too overweight. Running puts too much strain on the knees and joints. To be able to run effectively and healthily, I have to be in a weight that will not put me at risk of a knee injury. I believe at 200 lbs, I can start slowly running. I expect to start running by next month.
Diet - I will try to modify my diet. I do not believe on cheat days because cheat days will just lead to more cheat days. If cheat days are good, wouldn't be weird if your husband/wife tells you that he/she wants a cheat day on your marriage once a week? I will try to adjust my diet to my activity level. I will try to make some personals in the coming days for my year 37 diet.
Monitor Body Fat % - After losing around 30 lbs. in the past 10 months, I do not subscribe much on BMI. If BMI is the main measurement, I am obese. I don't look obese. My waistline is now down to around 34 from 40. I grew some muscles. I lost a lot of fat. If I use this Body Fat Calculator, I intend to have a waistline of 32 and a neck size of 16. I will monitor more my measurements.
Supplementation - I will be trying some stuff this year like new weight loss pills, protein, and energy supplements. I will monitor the results as well as the cost effectiveness of supplements. I need to check if they indeed deliver on the promised results. The food supplement industry is a billion dollar industry and there are countless of products that are just like placebo.
Blogging - I was not as active lately in writing but I was pretty much spending at least 2 hours a day at the gym. I will be more present here in the web by giving constant updates on my activities.

Here some pictures of me in the past couple of months: