Too often, people just step in the gym and says “ I want to lose weight” or “ I started exercising because I want a flat stomach”. They have no idea what so ever what needs to be done in order for them to reach their fitness goals. A lot of individual just hops on the treadmill and run for thirty minutes and expects to lose weight. In most cases, they will not reach their fitness goals because they did not set their fitness goals, measure their current fitness levels and design a weight loss plan that caters to their individual needs.
To lose body fat successfully, you really have to set a plan. Couple of things needs to be done before you get on a weight loss program. First of all, you have to decide your weight loss goals. An example of a good weight loss goal is “ I want lose 5 pounds and get my body fat percentage down to 14 percent in two months”. This is a good fitness goal because it is specific, measurable, achievable and time bound.
After setting your fitness goal, you need to use this body fat calculator or any other mode to measure your current fitness level so that you know how far away you are from your target. For example, your target is to be at 14 percent of body fat and the body fat calculator shows that you have a body fat level of 20 percent, that means in order to reach your weight loss goals, you need to burn 6 percent of body fat.
I know this is common sense but at least now, the body fat calculator have shown you what needs to be done and the level of time you need to commit in order for you to get to your desired body fat percentage.
Assuming you are now at 170 pounds. This equates to 34 pounds of body fat if. This can be calculated simply by taking 170 pounds and multiply it to your body fat percentage, which is 20 percent. If you want to lose 6 percent of body fat, you need to lose 10.2 pounds of body fat because 14 % multiply to 170 is 23.8 pounds, there for, 34 pounds minus 23.8 pounds is 10.2 pounds.
Now, according to American Council of Exercise, a healthy weight loss is 1 pound of body fat per week. Now, according to your fitness goals set by the body fat calculator, you need roughly 10.2 weeks, round it up to 11 weeks to reach your fitness goals. It is easier said than done because to lose 1 pound of body fat, not water, you need to burn 3500 kcal per week and that equates to a depreciation of 500 calories per day. In order to achieve that, you would need to reduce 200 calories from your diet and also burn 300 calories with exercise per day.
At least now your weight loss plan is more structured, more organized and you understand the time frame that you need to achieve your goals. Regardless whether your fitness goal is to lose belly fat, get a flat stomach or lose thigh fat, you need to set goals and measure where you are. This free body fat calculator will help you out tremendously.
There are many ways to measure body fat. There is the skin fold system where you measure the thickness of your skin, there is the Tanita scale, which is an electronic scale that measures your body fat, and there is the Hydrostatic weighing where you measure your body fat by submerging in water and also YMCA body fat measurement. If you do not have excess to skin fold calipers, Tanita scale and Hydrostatic weighing, just use this simple YMCA body fat calculator to get started. Why wait? Use this free body fat calculator below to get started immediately.
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