If you want any other type of converters just let me know.
Stones to Pounds
(HERE)
Pounds to Stones
(HERE) *for anyone who is curious!
Okay ladies! Here is some helpful information on how to take proper measurements, how to figure out caloric needs, lean body mass and information on exercise requirements. All of this information came from Tonya on the Mommy Weightloss and Fitness board. There is even more information in her original post, including workout cards to show how to properly do some exercises. You can click on the link at the bottom of the post to view her original. Please do not reply to her post on her forum. She has asked that no one replies there so that she can continue to add new cards to it. Also, because there are no replies, you don't have to worry about running into random, unplanned pregnancies there either.
Measurements
Wrist--Measure around at the point between the bony protrusion of the arm and the hand
Forearm--Measure the length between the crook of the elbow and the wrist. Divide that in half and then measure around at the midpoint.
Bicep--Measure the length between the underarm and the crook of the elbow. Divide that in half and then measure around at the midpoint. If you are looking for muscle growth, do this measurement with the bicep flexed, as well as, relaxed.
Neck--Measure the length between the base of the jaw and the collarbone. Divide that in half and then measure around at the midpoint.
Shoulders--With the arms down by the side, measure around the body approximately 1 inch below the top of the shoulders.
Chest--Measure around the body with the tape measure at the base of the armpits.
Bust--Measure around the body at the fullest part of the breast, usually at the nipple line.
Waist--Bend sideways and feel for where the spine bends. Measure around the body at that spot.
Lower Abdominal--Measure around the body at the fullest part of the "baby bulge".
Hip--With the feet together, measure around the body at the fullest part of the butt.
Thigh--Measure the length between the connection point of the leg and the top of the kneecap. Divide that in half and measure around the thigh at the midpoint.
Calf--Measure the length between the bottom of the kneecap and the top of the foot. Divide that in half and measure around the calf at the midpoint. Another option on this one is to measure at the fullest part of the calf, but there is no guarantee that you are measuring the same spot each time with that option.
Measurement Guide from ACE Personal Trainer Manual.
Using Body Fat Percentage
Body fat percentage is helpful in determing a number of things, from fitness classification level to daily calorie needs.
Classifications for women are as follows:
Essential Fat (never go below these percentages)--10 to 13%
Athletes--14 to 20%
Fitness--21 to 24%
Average--25 to 31%
Overfat--32% or higher
Ideally, you should try to attain a body fat percentage in the athlete or fitness level.
Lean Body Mass
To determin lean body mass, multiply your weight by your body fat percentate to get the pounds of body fat. Subtract the pounds of body fat from the total weight to get the lean body mass. LBM is the total of muscles, bones, organs, and water in the body. The average for women is between 90 and 100 pounds. Anything over that is considered muscle mass, which burns calories and is a good thing to have around. Ideally, you should keep your lean body mass as high as possible to stave off osteoporosis and obesity.
Daily Calorie Needs
To determine your daily calorie needs, you will use your lean body mass because that is the calorie burning portion of the body. You will also need to estimate your activity level not counting exercise on a scale of 1 to 5 with 1 being sedentary and 5 being athlete. Most people have a range that they fall into so we will use the upper and lower numbers for that range. After that you will need to add in extra calories for exercise, breastfeeding, pregnancy, etc., generally 300 to 500 extra calories. Here is the formula:
(Lean Body Mass in pounds x 24) / 2.2 = basal metabolic rate (never go this low in daily calories)
BMR x activity level multipliers for upper and lower activity level to get a calorie range not counting exercise, pregnancy, or breastfeeding.
Activity Level Multipliers:
1--Sedentary--multiply by 1.2
2--Lightly Active--multiply by 1.4
3--Moderately Active--multiply by 1.5
4--Highly Active--multiply by 1.7
5--Athletic--multiply by 1.8
Add in exercise, breastfeeding, and/or pregnancy calories.
These calorie ranges can then be broken down by carbs, protein, and fat. Multiply the total calories by the percentages of each that you wish to maintain. Divide the calories for carbs and protein by 4 and the calories for fat by 9 to get grams per day.
Example: 200 pound woman with 30% body fat, activity level is lightly to highly active depending on the day, with an estimated calorie burn from exercise of 300 calories.
200 x .3 = 60
200 - 60 = 140
140 x 24 = 3360
4800 / 2.2 = 1527.2727
1527.2727 x 1.4 = 2138.1818
1527.2727 x 1.7 = 2596.3636
Non-Exercise day range = 2138 to 2596 calories per day
Add in 300 calories for exercise gives an Exercise Day range of 2438 to 2896 calories per day
To determine carbs, protein, and fat for non-exercise days.
2138 x .6 = 1282.8
1282.8 / 4 = 320.7
2596 x .6 = 1557.6
1557.6 / 4 = 389.4
Carb range is 321 to 389 grams per day
2138 x .25 = 534.5
534.5 / 4 = 133.625
2596 x .25 = 642.25
642.25 / 4 = 160.5625
Protein range is 134 to 161 grams per day
2138 x .15 = 320.7
320.7 / 9 = 35.63333
2596 x .15 = 385.35
385.35 / 9 = 42.816667
Fat range is 36 to 43 grams per day
Repeat for carb, protein, and fat calculations for Exercise days.
Exercise Recommendations
Resistance Training is recommended to be done 2-3 days per week, with a minimum of 48 hours rest between sessions working the same muscle groups.
Cardiovascular Exercise is recommended to be done 3-5 days per week for a minimum of 30 minutes. Cardio done after resistance will burn a higher percentage of stored body fat then cardio done alone. If cardio is done alone, it should be a minimum of 45 minutes.
Flexibility Training is recommeded to be done 5-7 days per week. Hold each stretch for approximately 15 to 30 seconds and repeat each stretch at least 2 times. Never stretch cold muscles as you risk tearing them. Always at least warm up before stretching, but perferably, stretch after your normal workout.
JustMommies Message Boards
» Trying to Conceive and Family Planning
» Secondary Fertility Issues
»
Helpful Information on measuring and caloric needs.
_
Linear Mode
