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Body Fat and BMI Chart

POWER PLUS PERSONAL TRAINING

Kevin M. Jones  *  808-635-4447  *  powerpluskmj@gmail.com  *

www.powerpluspersonaltraining.com


WHAT ARE YOUR NUMBERS ????????

FREE ASSESMENTS

 

BODY MASS INDEX (BMI)

ADULT MALES

Age

Increased Risk

(BMI <18.5)

Healthy

(BMI 18.5-24.9)

Increased Risk

(BMI 25-29.9)

High Risk

(BMI 30+)

20-39

<7.9%

8-19.9%

20-24.9%

>25%

40-59

<10.9%

11-21.9%

22-27.9%

>28%

60-79

<12.9%

13-24.9%

25-29.9%

>30%


ADULT FEMALES

Age

Increased Risk

(BMI <18.5)

Healthy

(BMI 18.5-24.9)

Increased Risk

(BMI 25-29.9)

High Risk

(BMI 30+)

20-39

<20.9%

21-28.9%

29-31.9%

>32%

40-59

<22.9%

23-29.9%

30-32.9%

>33%

60-79

<23.9%

24-31.9%

32-34.9%

>35%


BODY FAT PERCENT

RISK CATEGORY

MALES (% Body Fat)

FEMALES (% Body Fat)

Essential

3-5

11-14.9

Lean

6-10.9

15-18.9

Fitness

11-15.9

19-22.9

Healthy

16-19.9

23-26.9

Moderate Risk

20-24.9

27-31.9

High Risk

>25

>32


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Facts about New Life HGH Gel

New Life claims to have these 3 ingredients in the HGH Gel
a) Glandula Suprarenalls Suis 6X
b) Thyroidinum ( Bovine ) 8X
c) HGH 30X
Unfortunately none of the first two ingredients were present in the product when tested by an independent lab, actual ingredient in the product is HGH 30 X.
Now for the science about what it is :
The X indicates a 1 to 10 dilution, as stated in the New Life HGH Gel the HGH ingredient has been succussed and diluted X30 or 30 times using a 1 to 10 dilution .They start at 1 part in 10 and range up to 1 part in 30 ( 30 X ) 1X is the starting point for dilution then dilute it that 1X again and again to 30X , so each additional X becomes 10 times more diluted than the previous. At 3X your looking ( 1^3 ) ( 1 in 1000 ) at 6X this is approximatley the amout of floride in drinking water ,,,,,
8X = 10 parts per billion 24X is where a beaker of the product has around a 50/50 chance of having ( 1 molecule ) of the active ingredient in it , so you can imagine what it would have a a 30 X dilution . Although the 30 X sounds great you now see the science behind it , but for all those who think this is not the facts , here is a simple way to find out , schedule a blood test before using the product , then use the product and have another blood test done and compare ( yes this has been done ) and you will see for yourself other than a placebo effect you have purchased a very expensive MLM ( Multi Level Marketing Product ) Best to all in health & Fitness.

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Exercise can reduce the appearance of cellulite

Fact

A regular exercise practice cannot cure cellulite—but in many cases it can help prevent or reduce its appearance. Cellulite occurs when connective fibers underneath the skin become weak or lose their elasticity, but stretching and strengthening those areas (in addition to burning away excess fat overall) can help. "Firming and toning those muscles will in turn tighten the skin, giving the illusion that cellulite is less noticeable," 

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Okay…so what is the ketogenic diet? A ketogenic diet is quite simply any diet that forces the body into a process called ketosis, whereby fats are burned instead of carbohydrates for use as energy. A proper ketogenic diet calls for the dieter to consume high amounts of fat, adequate amounts of protein, and very low amounts of carbohydrates. Our bodies are used to turning carbohydrates into glucose to send all over the body as energy. When we enter ketosis by sufficiently limiting our carbohydrate intake, our livers start breaking down fat cells into fatty acids and ketones, to be used as energy. Why does the ketogenic diet work? The ketogenic diet works much like any other diet: by limiting the amount of calories you consume, thereby creating a caloric deficit where the body burns more energy than it takes in. That is the fundamental science of weight loss, and while the “a calorie is a calorie” argument is subject to much debate, few will argue that all successful diets rely on caloric restriction, one way or another. Many of the advantages of the ketogenic diet are rooted in its ability to control hunger much more effectively than other diets. Ketogenic Diets control blood sugar and minimize insulin spikes. When we eat carbohydrates, our blood-glucose levels rise rapidly. This causes an equally rapid insulin response from the pancreatic gland. The insulin disperses excess blood glucose, which causes you to feel hungry all over again. By eating a low carbohydrate diet, we keep our blood sugar levels low and steady, and as a result, carb-induced hunger spikes are avoided. Reducing insulin levels is paramount to success with any diet insulin is the hormone that tells our body to store fat, by keeping our insulin levels low, we create an environment within our bodies that limits fat storage and promotes fat lipolysis. Ketogenic Diets allow us to eat food that is satiating and filling. Many find that restricting calories on a ketogenic diet is extremely easy. If you’re doing the ketogenic diet properly, you’ll be consuming the vast majority of your calories each day from fats and protein, both of which are extremely filling and can be quite delicious. Once you remove things like refined sugars and simple carbohydrates from your diet, you’ll find that 2,000 calories (or however many you aim to consume) leaves plenty of room to fill yourself up each day. Many keto dieters even find themselves having a hard time consuming enough food each day! Successful keto dieting is all about properly balancing your macronutrient ratios. It is generally recommended that ketogenic dieters should consume about 60% of their macronutrients from fat, 35% from protein, and 5% from carbohydrates. Carbohydrate intake should generally be limited to less than 50 grams per day. When starting out, it is generally recommended that you limit your carbohydrates to 20 grams per day, as being strict initially will make sure you enter ketosis, and help you learn the ins and outs of successful low carbohydrate dieting. In your first few weeks, it is helpful to obsessively and accurately track every morsel of food or liquid that enters your body. (Many of us that do keto use our smartphones to keep track of our food consumption – After a while, you start to develop an understanding of how many grams of carbohydrates are in different kinds of food, and you quickly learn how to adjust your dietary habits to a low carb lifestyle. How do I know I’m doing the Ketogenic Diet right? Many people choose to buy a product called KETOSTIX, which allow you to check the ketone levels of your urine. When in ketosis, our bodies excrete excess ketone bodies through our urine, sweat, and breath. This is handy because we can check to see if ketones are present in our urine. If they are present in any amount, your body is in ketosis and you can be certain that you are sufficiently limiting your carbohydrate consumption. Once you get the hang of the ketogenic diet, and you are able to stay in ketosis consistently and effortlessly, you can raise your carbohydrate intake until you find your body’s “sweet spot” – that is, the amount of carbs you can eat each day and still stay in ketosis. Just because you’re in ketosis does not necessarily mean that you are doing keto correctly, however – maintaining proper macronutrient ratios is important. Your body needs sufficient levels of protein to preserve muscle mass, and enough overall energy to keep your brain, organs, and muscles happy.

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Resting Metabolic Rate
Resting metabolic rate (RMR) generally represents between 60 -70 % of the total caloric expenditure in a given day.  It is the rate at which the body expends energy to support vital functions such as heart contractions, digestion, and various cellular activities.  Metabolic rates vary from person to person.  Certain conditions can cause increased metabolic activity at rest such as fever, stress, starvation, recovery from exertion and malnutrition.  The lean mass equation is used to predict your RMR.  It is calculated by the relative lean mass of an individual.  Follow example below to determine your RMR.
RMR = ( 21.6 x fat free mass in kilograms ) + ( 370 )
EXAMPLE:
42 yr old female weighing 142 lbs with 24% body fat
142 lbs x .24 = 34 lbs of fat mass
142 lbs - 34 lbs of fat mass = 108 lbs of ( fat free mass )
108 lbs divided by 2.2 = 49 kg
RMR = ( 21.6 x 49 kg ) + 370 = 1428 Calories per day
WHY WE GAIN BODY FAT
ONE POUND OF FAT MASS = 3500 CALORIES
DAILY CALORIC NEED = 2,200 CALORIES (RMR)
DAILY CALORIC EXPENDITURE = 2,100
POSITIVE CALORIES = 100
100 CALORIES PER DAY X 365 DAYS A YEAR = 36,500 EXTRA CALORIES PER YEAR !!
36,500 CALORIES DIVIDED BY 3,500 = 10.4 LBS OF FAT PER YEAR ....
SO AS YOU CAN SEE WHAT WOULD HAPPEN IF WE WERE 300 OR 400 CALORIES OVER OUR (RMR)
30 - 40 EXTRA LBS OF FAT PER YEAR!

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WHY RESISTANCE TRAINING IS IMPORTANT
RESITANCE TRAINING BURNS MORE CALORIES PER MINUTE OF ACTIVITY DUE TO THE HIGHER INTENSITY OF THE WORKOUT.
EXERCISE AIMED AT BODYFAT LOSS SHOULD INCLUDE RESISTANCE TRAINING AND AEROBIC ACTIVITIES.
POST-EXERCISE METABOLISM ENCOURAGED BY HIGH INTENSITY TRAINING ENHANCES BODY FAT UTILIZATION THROUGHOUT THE BODY.
EXERCISE AND NUTRITION
EXERCISE IS THE SPARK , AND NUTRITION IS THE FUEL FOR YOUR METABOLISM
YOU CAN EXERCISE UNTIL YOU ARE BLUE IN THE FACE, BUT UNTIL YOU CONTROL YOUR NUTRITION YOU WILL BE UNABLE TO REACH
YOUR FITNESS POTENTIAL. REMEMBER THAT 80% OF YOUR RESULTS FROM A FITNESS ROUTINE WILL COME FROM PROPER NUTRITION.

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Transitioning from a high-carb diet to a low-carb diet with minimal symptoms requires knowledge and discipline. Use our handy guide to avoid the common pitfalls.

More and more athletes are experimenting with ketogenic diet for a variety of reasons. A ketogenic diet can sometimes result in drastic improvements in metabolic health and help athletes lose body fat without sacrificing muscle mass. This change in body composition translates to a higher power-to-weight ratio.

Additionally, emerging research suggests ketogenic diets may be beneficial for reducing oxidative stress and improving mental acuity. The latter would not only help keep you focused during your workouts but also potentially speed up the recovery process.

Mistake 1: Fearing Fat

Much of the conventional nutrition wisdom advocates fat avoidance. However, on a ketogenic diet, fat needs to be your friend! The majority of your calories (more than 65 percent) will be coming from dietary fat. This can seem intimidating, but without enough fat, you might not consume enough calories. Alternatively, you might consume too much carbohydrate or protein for your keto lifestyle.

The Fix: First, you need to know which foods contain a lot of fat. Armed with that information, planning ahead and prepping meals can help keep you keep your fat intake on track and ensure it is within your goal ranges.

One way to ensure you don't exceed your daily limit for carbs or protein while on a ketogenic diet is to periodically check your ketone levels. Nutritional ketosis can be checked at home either using urine sticks (if within the first few weeks of the diet) or a finger prick (beyond the first few weeks of adaptation). Nutritional ketosis is defined as ketone levels of 0.5-3.0 mm

Mistake 2: Consuming Too Much Protein

A ketogenic diet is a moderate-protein diet, not a high-protein diet. While this may be a tough pill to swallow for athletes used to eating over 2 grams of protein per pound of body weight, that much daily protein will make it nearly impossible for your body to become keto-adapted.

The Fix: To find out how much protein you need to eat during your ketogenic diet, start off by calculating the total calories you need for your goal. Although individualized, protein intake on a ketogenic diet typically ranges from 15-25 percent. Once you know your total calories, multiply that number by 0.15-0.25. To figure out how many grams of protein to shoot for each day, divide that number by 4.

Great sources of protein while on a ketogenic diet include fattier cuts of meat, such as beef or pork; fish or other seafood; whole eggs; and cheese.

Mistake 3: Consuming Too Little Sodium

For any athlete, maintaining proper sodium balance is essential for optimal performance. This is especially true for those switching to a ketogenic diet. Although you may notice some initial weight loss during the first few days following a ketogenic diet, much of this is due to a loss of water and sodium as result of reduced carb intake.

Loss of sodium disrupts the body's natural electrolyte balance and can affect several other mineral levels for an athlete. Unless properly replenished, this imbalance of water and sodium can lead to symptoms commonly referred to as the "keto flu," which include headaches, poor concentration, faintness, and nausea. Sodium loss via the diet, in addition to sodium loss during exercise, can hurt your workouts.

The Fix: Supplement with extra sodium starting on day one of your keto diet! Many of the aforementioned symptoms can be drastically reduced, or even completely avoided, by properly supplementing with sodium and water.

Aim to include an additional 1-2 grams of salt into your daily diet. An easy way to achieve this each day is by liberally salting your foods and drinking broth made from one or two bouillon cubes.

Mistake 4: Avoiding Saturated Fat

Levels of saturated fat in your diet do not always directly link to higher levels of cholesterol in your blood. Consuming a diet high in saturated fat and high in carbohydrates can lead to major health implications, but once dietary carbohydrates are reduced, saturated fat becomes a preferred source of energy for the body.

In fact, even though many ketogenic diets contain higher-than-recommended levels of saturated fat, researchers have found circulating levels of cholesterol in the body actually decrease—so long as carbohydrates are reduced!

The Fix: Your main sources of fat on a ketogenic diet should be monounsaturated and saturated fats. Olive oil, macadamia nuts, and avocados all make for great sources of monounsaturated fats, whereas your saturated fats can come from meats, high-fat dairy (cheese, butter, heavy cream), and coconut oil.

Mistake 5: Failing To Plan Meals

Ketogenic dieting can lead to a variety of health and wellness benefits, but it does require proper planning and adjustments in order to be successful. As with any change in nutrition, life obstacles can cause last-minute meal decisions that may knock you off the wagon. Traveling, holiday parties, and family functions are all potential pitfalls.

The Fix: Take the time to plan ahead and create backup strategies to avoid falling prey to easy-to-grab carb sources. Planning out your weekly meals and picking a day (like Sunday) to meal prep can help ease last-minute meal decisions. Carry low-carb snacks, like, string cheese, packets of mixed salted nuts, or pork rinds. for times you have to eat on the go.

If you're heading to a social event, bring a crowd pleaser that is also keto-friendly. Here are a few examples:

Deviled eggs

Cream-cheese-filled celery

Buffalo chicken dip

Cheese-stuffed olives

Bacon wrapped shrimp

Switching to a ketogenic diet is a lifestyle change that can expose you to some tasty, creative meals and can lead to improvements in health and wellness. However, it can also be challenging and overwhelming to change your diet so drastically.

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So, you want to get in shape?
The truth about losing weight is not as simple as looking at the scale and seeing the numbers go down.  People who are working on losing weight should be more concerned with body fat loss than just weight loss.
Your weight is a total of two things: Fat Free Mass (FFM) and Fat Mass (FM)
The FFM is made up of bones, skelatal muscle, and non skelatal muscles. FFM contains 19.5% protein, 72.4% water, 8% skelatal minerals and 0.1% of glycogen.  Weight can be lost by decreasing your FFM, however without reducing your FM you will still have fat and not look good .

The ONLY way to start looking great and show your definined muscles is to reduce your FM.
What to do?
To have a well defined body, you must have a proper meal plan, resistance training and aerobic training.  Weight training is important for the following reasons:
AESTHETIC: Building muscle is important for having a muscular and fit body look.
PHYSIOLOGICAL :By increasing your FFM you will increase the Mitochondria, which will increase the energy centers of the cell.  These cells are the ones which use fat as energy!
Join the Power Plus family and let Kevin Jones help you change your life!
How important is nutrition?

Very important.  Nutrition is the most important key from which the effectiveness of a good weight training and aerobic training depend on.  
How to use your heart rate during exercise.
The ideal heart rate for aerobics would be 65-75% of your maximum heart rate.  The easiest way of determining your Max Heart Rate is the number 220 minus your age.  Stay within your training heart rate of 65-75 % of your maximim heart rate for 30 min while doing aerobics.

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Check Your Numbers

BODY MASS INDEX (BMI)

ADULT MALES

Age

Increased Risk

(BMI <18.5)

Healthy

(BMI 18.5-24.9)

Increased Risk

(BMI 25-29.9)

High Risk

(BMI 30+)

20-39

<7.9%

8-19.9%

20-24.9%

>25%

40-59

<10.9%

11-21.9%

22-27.9%

>28%

60-79

<12.9%

13-24.9%

25-29.9%

>30%

ADULT FEMALES

Age

Increased Risk

(BMI <18.5)

Healthy

(BMI 18.5-24.9)

Increased Risk

(BMI 25-29.9)

High Risk

(BMI 30+)

20-39

<20.9%

21-28.9%

29-31.9%

>32%

40-59

<22.9%

23-29.9%

30-32.9%

>33%

60-79

<23.9%

24-31.9%

32-34.9%

>35%

BODY FAT PERCENT

RISK CATEGORY

MALES (% Body Fat)

FEMALES (% Body Fat)

Essential

3-5

11-14.9

Lean

6-10.9

15-18.9

Fitness

11-15.9

19-22.9

Healthy

16-19.9

23-26.9

Moderate Risk

20-24.9

27-31.9

High Risk

>25

>32

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In order to get the body you’ve been wanting, you need to make cleaning up your diet and getting physically active a priority

The more lean muscle mass you have, the more calories you’ll burn, because muscle burns more calories than fat, which translates to trimming that stubborn belly fat.

Because BCAAs aren’t a magical supplement, they need to be combined with a balanced diet, regular cardiovascular exercise, and strength training; however, through patience and diligence with the process, BCAAs will be the necessary supplement you need to trim your body fat.

If you’re serious about improving muscle recovery, building lean muscle, and burning fat, the last thing you want is to reach for a men’s protein supplement packed with a bunch of calories and sugar to refuel after training. Did you know the hormone serotonin not only regulates your happiness, but your junk food cravings as well? A study focusing on carbohydrate-rich cravings found individuals with lower serotonin have more excessive cravings than those with higher serotonin. Meaning the less serotonin production you have, the more intense your cravings seem to be. The amino acids in BCAAs, combined with exercise help with the production of serotonin therefore keeping your cravings under control.

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