For me, it's all around the middle. I've got the pooch, the muffin top, love handles, jelly belly. I have 'em all.
Here's a chart about body composition that's put out by the American Council on Exercise:
In order to get into the fitness range, which is where I want to be, I need to alter my body composition so that I'm made up of 24% body fat. If I stay at a weight of 150, this means converting 2.85 pounds of fat into lean muscle mass, so that I have 36 pounds of fat.
The other alternative is to lose a few pounds of fat. For example, if I lose 4 pounds of fat, I would weight 146 and have 34.85 pounds of body fat--23.8%.
This is my immediate fitness goal--to move from 25.9% body fat to 24% body fat.
Why? Well, two reasons. Falling into the fitness range decreases my risk of illnesses like heart disease and cancer, and sometimes, when I accidentally shut my belly fat in a window I think "This has got to go."
Okay fine, I've never shut my belly fat in a window, but once upon a time, I did get it stuck between the handle of a grocery cart and a Sam's Club sized case of olive oil. True story.
So. How do I do this?
Welp, there are 3 things that people--including me--need to do:
1. Improve my diet by staying in a healthy calorie range, dramatically reducing refined sugar and carbs, eating smaller, but more frequent meals, and eating more lean protein and vegetables.
2. Strength train by lifting weights or by using the resistance of body weight (like push-ups and squats).
3. Engage in regular aerobic activity.
As trainers, we learn to set attainable and measurable goals, with a date of completion for clients. So I'll follow my own advice.
My goal is to lose 1.9% body fat by January 23rd (6 weeks)
Let's see what this really takes.
Do you know your body fat percentage?