| As you continue to exercise, you may | | | | measured 38 inches as against 32 inches |
| find that your weighing machine sticks | | | | in his football-playing days! |
| stubbornly to one weight. For example, | | | | The inch-factor is significant. Which is |
| if you were 70 kg when you began | | | | why we have included body dimensions in |
| exercising, you will still be 70 kg. | | | | the How Fit Am I? personal survey. Yes. |
| Don't get disheartened. It does not mean | | | | there is increasing evidence that it is |
| that you are not losing fat. What it | | | | possible to be within the 'ideal' |
| means is that your muscles are | | | | weight-range and yet have excess |
| developing, they are getting stronger | | | | body-fat that is detrimental to health. |
| and becoming more efficient. It is a | | | | That is simple to explain. -If you have |
| temporary but a long drawn-out phase. | | | | been leading a sedentary lifestyle, you |
| Your muscles are burning fat. | | | | have been losing lean muscle and gaining |
| But since they have grown in lean mass, | | | | fat. Since the weight of fat has |
| they are now registering their weight on | | | | replaced the weight of muscle, your |
| the scales. The good news is that 70 kg | | | | weight remains the same. But, your body |
| now includes healthy muscle weight, in | | | | would not be toned and taut. It would |
| place of fat weight. Take heart. The | | | | show bulges of fat. |
| first indication of fat loss will not | | | | Excess fat, as you already know, can |
| come from your weighing machine but your | | | | cause heart diseases. Generally, both |
| clothes. They won't be as tight as they | | | | sexes get big bellies with women also |
| were. That is because muscle mass is | | | | showing their spread on their hips and |
| lean and healthy and takes less space | | | | thighs. But the danger - zone, according |
| than globules of fat. Your skin will | | | | to researchers, is the |
| also show signs of toning up - it will | | | | pot-belly-abdominal obesity that you |
| be more taut and have a healthy glow to | | | | should guard against to avoid major |
| it. | | | | heart problems. So, how do you measure |
| For some inexplicable reason, almost | | | | health in inches? |
| everybody refers to their fitness in | | | | Through the waist-to-hip ratio guide. |
| terms of kilograms. But two individuals | | | | Here is how you do it: |
| of the same height and build can have | | | | Measure your waist. |
| different weights. One could have more | | | | Measure your hips. |
| muscle and one could have more fat. For | | | | Divide your waist measurement with your |
| example two men who are five feet six | | | | hip measurement. |
| inches in height could both weigh 65 kg. | | | | The answer is your waist-to-hip ratio. |
| But while one may look fit, the other | | | | For men, the ideal ratio is 1.0 or |
| may have a paunch. That is because the | | | | lower. |
| former has lean healthy muscle while the | | | | For women, the ideal ratio is 0.8 or |
| latter has fat. Obviously, the first man | | | | lower. |
| is fitter and healthier. | | | | Examples: |
| You may have heard the story about the | | | | A. Male: |
| former U.S. President, Gerald Ford. Ford | | | | Waist = 34 inches. |
| was a university football player in his | | | | Hips = 36 inches. |
| youth. He is said to have proudly | | | | 34 + 36 = 0.94 |
| announced that in his 50's he weighed | | | | B Female: |
| the same as he did when he was a fit, | | | | Waist = 34 inches. |
| youthful football player. No doubt many | | | | Hips = 38 inches. |
| people were impressed by his | | | | 34 + 38 = 0.89 |
| observation. But fitness experts | | | | The man is within his safety zone, but |
| scoffed. You see, what Ford didn't | | | | the woman needs to lose inches of fat. |
| mention was that in his 50s his waist | | | | |