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4 charts for goal setting every Trainer knows and you should too

Personal Trainers, fitness gurus or anyone staying healthy in general look to charts and graphs to see where he/she shape up. Using these charts to create an intelligent program with realistic goals equals a more successful and healthy life.

Note* I do not use the BMI as an intelligent way create goals so it won’t be in here.

 

Body Fat Percentage

Using body fat percentage in my experience is the number one measurement clients want to see changing. Measuring this correctly and consistently is crucial. I personally used to use an expensive machine but after using a home bathroom scale with excellent reviews I am happy to share this scale as a solid choice for body fat tracking.

Eat Smart Bathroom Scale  <–amazon

Classification Women (% Fat) Men (% Fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% + 25% +

Calculators for body fat percentage online can vary so it’s best to use one in person.

 

Target Heart Rate 

Target Heart Rate when exercising is used to box you into a safe progress routine understanding your physical limits and seeing increase in heart strength, muscle stamina and overall adaptation to fitness together.

Let your fitness expert determine your target heart rate with feedback from your in person assessments. A solid program will vary week to week working in different heart rate zones.

Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%
20 years 100-170 beats per minute 200 beats per minute
30 years 95-162 beats per minute 190 beats per minute
35 years 93-157 beats per minute 185 beats per minute
40 years 90-153 beats per minute 180 beats per minute
45 years 88-149 beats per minute 175 beats per minute
50 years 85-145 beats per minute 170 beats per minute
55 years 83-140 beats per minute 165 beats per minute
60 years 80-136 beats per minute 160 beats per minute
65 years 78-132 beats per minute 155 beats per minute
70 years 75-128 beats per minute 150 beats per minute

–>Have you heard of Heart Rate Variability? <–

 

Weight Loss in Calories  

For weight loss safely, in general, you consume 500 calories LESS than what your body needs per day.

*1 lb of fat holds 3,500 calories ish*

1 week 3,500= 7 days x 500.

To calculate your daily calorie intake you can use online calculations but these can be far from the true measurement.

To be more accurate in your daily calorie needs look for a metabolism test that measures your body metabolic rate directly such as what we use at AHF.

Metabolism Testing at Austin Holistic Fitness 

 

Cholesterol from good to worse 

 

Healthy                         Below 200 mg/dl

Borderline high         200 to 238 mg/dl

High                              Above 240 mg/dl

Understanding your cholesterol and getting into a healthy number for most people means a dramatic lifestyle change. I personally believe that only 10% of people are actually broken. I repeat this often and in many blogs that diet is the major factor in 90% of problems with the body having homeostasis. Taking statins doesn’t work with many people because you can’t out medicate a bad diet or lifestyle. There is plenty of research to show statins having worse outcomes without a lifestyle change.

 

Going deeper into statins 

“One report published in the Expert Review of Clinical Pharmacology concluded that statin advocates used a statistical tool called relative risk reduction (RRR) to amplify statins’ trivial beneficial effects.2

If you look at absolute risk, statin drugs benefit just 1 percent of the population. This means that out of 100 people treated with the drugs, one person will have one less heart attack. This doesn’t sound so impressive, so statin supporters use a different statistic called relative risk.

Just by making this statistical sleight of hand, statins suddenly become beneficial for 30 to 50 percent of the population. As STATS at George Mason University explained, “An important feature of relative risk is that it tells you nothing about the actual risk.”3

 

Read more here on how statins can ruin your metabolism without proper lifestyle changes.

 

 

 

 

 

 

 

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