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5 Critical Steps to Monitor Body Fat Percentage and Lose Fat Fast



As in any activity you engage in your job or personal life, you need to follow the same fundamental steps of setting goals and planning to achieve them when you are on a fat loss program. The problem with most people is they start with something with great enthusiasm, but go astray in the middle and end up with frustration and disappointment. The steps detailed below will enable you to stand apart from that crowd.

1. Understanding The Fat Requirements For Your Body.

Now, the acceptable levels of body fat for average individual is 18%--25% for men and 25%--31% for women. More than this will push you into overweight or obese zone. If you are an athlete, sportsperson, weight lifter and the like then the fat levels could be lower at around 9% for men and 17% for women. Older people will have more fat because of the slowdown of their metabolism. Be sure to take into consideration these factors while setting your fat loss goals.

Your body needs some healthy fats called essential fats to function normally. Fish, almonds and fish oil provide these nutrients. Make sure you include these regularly in your meals. Look for foods containing poly-unsaturated and poly-mono-saturated fats and include them regularly in your meals.

2. Measuring Your Body Fat

In order to set realistic goals and monitor your progress, you need to learn how to measure your body fat percentage at different stages of your fat loss program. Earlier bathroom scales and body mass index calculators were used to calculate the body fat. But now we have home body fat scales, body fat calipers, hydrostatic weighing and simple soft wares available to measure body fat. The soft wares available are both online and desk top versions, which ask you to fill in data about your height and some body measurements. The software then calculates your body fat percentage and displays the result.

None of the methods suggested above can guarantee total accuracy of the results. While the hydrostatic weighing is rated to give relatively more accurate measurements, the skinfold calipers are considered to be the most cost effective. The software mentioned above is available in a wide range and hence their accuracies also vary. Depending on your fat loss goals you can choose the right type for you. To start with you could use some of the free software available online.

3. Preparing A Detailed Road Map For Success Of Your Fat Loss Program

This is the planning stage. Develop a winning mindset before you start with details. Set realistic goals for losing fat. Determine milestones, choose the measurement tools appropriate for your fat loss program, finalise the frequency of measurements and put all these in a tabular form and name it as "My Fat loss Plan ". Print this and put it in a binder and keep it handy. Add any new information you gather as notes for later reference.

4. Recording All Measurements And Your Progress In An Orderly Manner.

This is easily overlooked by many, thus making the monitoring of the fat loss program difficult and at times impossible. It is necessary to write down your fat loss goals, your current health issues, recommendations from your fitness trainer and family doctor, step by step plans to lose fat in a fixed time frame with milestones, and the progress measured at various times. This is what will help you to understand how you are progressing compared to the goals you have set for yourself.

5. Monitoring Your Body Fat Percentage As Per Plan.

If you do not measure your body fat percentage regularly and take corrective actions when needed you are not likely to hit your fat loss targets. You have your goals set, a road map, the tools to measure your progress and the determination to succeed in your quest to lose fat from your body as fast as possible. All that is required is to measure the fat percentage periodically, check your progress against the milestones and make corrections, if needed, to your plans. This is the way to monitor your body fat percentage and manage your fat loss program successfully.

It will be worthwhile joining some fitness communities and forums to learn about the latest body fat measurement instruments that have become popular. While you can get good advice from your fitness club or trainer, getting feed back from actual users of body fat percentage measuring instruments would be valuable. Keep looking for resources to educating yourself continuously to lose fat fast and reach your fitness goals quickly.


Rangarajan Chakravarthi is a fitness enthusiast, an author and an internet marketer. To read his review of fast result producing fat loss programs visit:

[http://15minutesadaytofitness.com]

For great tips on burning fat and building a lean body visit:

[http://15minutesadaytofitness.com/15MtsFatLoss]

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