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How To Get Back In Shape

Personal Tracking Measurements:

Activity Log - BMI - Body Fat Percentage - Waist Circumference
Waist to Height Ratio (WTR) - Waist to Hip Ratio (WTH)

Measurement Tools

To Get Back in Shape successfully, learn to keep track of your activity and progress.  Keeping track of your personal measurements helps to keep you motivated when your progress hits plateaus.  By logging your progress, you can adjust your program to get back in shape more effectively.

Begin by taking your starting personal measurements. To get to where you want to go, you need to know where you are now.  As a baseline you will want to log your activity and your starting measurements such as your BMI, Body Fat Percentage, Waist and Hip Circumference, Height and Weight.

Activity Log

Print out our Activity Log to start to keep track of your present activities. Or print out a copy from the U.S. Dept. of Human Services - Be Active Your Way: A Guide for Adults.

(Later you will be tracking # of reps and sets at each weight you lift, but for now just log your walking and other daily activities.)

Begin taking your Starting Measurements:

Print out our Measurement Log to keep track of your BMI, Waist Circumference, Hip Circumference, Height, Weight and Body Fat Percentage.  This log will help you keep motivated.


Measurement Tools
needed:

  • Tape Measure - necessary for circumference measures
  • Bathroom Scales - necessary for BMI calculation 
  • Skin Calipers - helpful for Body Fat Percentages or choose a Body Fat Monitor like the Omron.
  • Pedometer - measures the number of steps you take.

BMI - Body Mass Index 

BMI compares your weight to your height. It is an indicator of body fat, which in turn is an indicator of your health and your health risks.

 
 Body Fat Percentage: 

Skin Calipers are a good tool to monitor your progress, however it does take some skill. An inexpensive caliper can give accurate results depending on your skill. 

What is your Body Fat Percentage?

 

Waist Measurements and Ratios:

A simple tape measure can give you some of the most telling information about your body fat and health risks.

 Tom Venuto's Burn The Fat, Feed The Muscle

 

Heart Rate:

You can learn to take your pulse or you can use a heart rate monitor.  To maximize your workouts and to exercise in a safe range, a heart monitor is helpful.  Some heart rate terms that you will want to know are as follows:

Resting Heart Rate -heart rate taken at rest, usually first thing in the morning.

Target Heart Rate - a range or target zone for exercise, determined by a percentage of your maximal heart rate.

Maximal Heart Rate - the heart rate not to exceed

Learn more about your Heart Rate and Exercise and how using a heart rate monitor can improve your workouts.

 AccuMeasure MyoTape MT05 and AM-3000 Fitness 3000 Personal Body Fat Tester Kit

Omron Full Body Sensor Body Fat and Body Composition Monitor

 Burn The Fat, Feed The Muscle

 

 

 

 

 

 

Timex T5G971 Unisex Sports Personal Heart Rate Monitor Watch

Step Count:

Tracking how many steps you take a day is a great way to start getting back in shape.  Using a pedometer keeps you motivated to keep moving. 

 

Find Your Personal Measurement Tools to help you track your progress to get back in shape successfully!

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