Tuesday, May 10, 2011

Three Secrets and Body Composition Update

The word, "SECRETS" catches everyones eye. However there are no secrets. The above items are available at almost any large store in America. They can change your life.

They are protein, (supplement shown above), Fish Oil, and Weights for training. Simply by increasing the protein you consume, the amount of fish oil you consume and adding proper strength training you can do miracles.

For the BEST possible guide to protein I highly suggest Lyle McDonald's Protein Book. It is simply an incredible resource that has been painstakingly researched and organized. Suffice it to say that most women in particular DO NOT eat the correct amount of protein for good health and fitness.

The second item is fish oil. This article gives the basics of fish oil consumption. However on Reverse Magazine we linked to a Fish Oil Calculator that customizes what you should be consuming. It is an easy way to understand how many capsules to take.

Lastly, strength training. No other component of fitness produces work without muscular contraction. By simply training the source of movement in the human body you can increase muscle size and strength, bone density, range of motion, as well as having better sleep, mental well being and resistance to injury. A very reputable source is the STARTING STRENGTH WIKI. This is FREE and very much a balance review of strength training for men or women.

These three items are available for everyone at affordable prices and can change your life and well being. What are you waiting for?

 Robin White, age 54
We have been keeping track of Robin White's physical changes since the holidays. She embarked on a fitness program and made her weight and measurements known to the public in a courageous manner.

The first update was HERE.
The second update is HERE.
Now is the THIRD update.
Bodyweight - 126lbs
Hips - 36 inches
Waist - 24.5 inches
Belly - 27.25 inches
Thighs - 20.5 inches
Chest (under armpits) - 33.5 inches
Height - 67 inches
Neck - 12.6 inches
Calf - 14.5 inches
Percentage of body fat - 17.62
Total body fat - 22.2 lbs.
Lean body mass - 103.8 lbs.

All measurements, (by tape and skin calipers) were repeated three times with the average being used. I also went over the calculations three times to make sure of accuracy.
In 30 days her change has been-
.74% drop body fat
.5 lb loss in body fat
1.3 lb gain in lean body mass.
Robin's waist to hip ratio is now .68.

I will repeat again. Dehydration, a good bowel movement, water retention, etc can skew these results. The trend is what is important. However the trend has been positive and the improvements have been consistent.

What are Robin's goals? "Improving fitness and well being. Preventing injury and reversing the aging process."

She currently wants to increase the thickness of her chest and back and the size of her hips and thighs while continuing to reduce her waist. She wants visible abdominals by summer.

What is the exact program she used? Stay tuned for future articles on Reverse Magazine.

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