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It took Spencer Matthews only six weeks to transform himself from a lumpy, regular guy to a Mena€™s Health model. Matthews wasna€™t alone in his efforts, he had constant support from a top fitness expert from Mena€™s Health. When Matthews started on his almost impossible quest, he weighed about 190 pounds with 17 percent body fat. The diet that Shaun set for Matthews was at base calorie level, just below the daily requirement, designed for weight loss. To keep him motivated, Matthews had weekly body fat tests and took photos of his progress every two weeks. You can catch the full story of Matthewsa€™ body transformation in the Mena€™s Health January issue, which was out on 3rd December. Obesity Management Those who are unduly over weight come under the category of "Obese" and "Morbidly Obese" having a BMI of over 30 up to 40 and exceeding 40 respectively.
A very small proportion of these obese and morbidly obese people, who respond poorly by the above measures over a long-term period of one year or more, would need some specific medications directed against obesity. Now let us consider details of diet needed in reducing obesity and types of physical workout suitable for various hues of people. An average normal individual doing moderate activity would need 1800 to 2000 calories worth of food per day.
Exercise for health Starting of any exercise routine should be slow and gradual, particularly in those over 50 years or those who have heart or lung disease. Detailed diet charts are not given since each one’s diet needs individual attention by a specialist and it needs to be regularly monitored and adjusted depending on patient preferences and the response in terms of weight loss. YOU need to be firmly committed to be in good health and achieving optimum weight would be the most important step for good health. Disclaimer: These articles is for information only and should not be used for the diagnosis or treatment of medical conditions.
I am sure you have been suffering from weight issues and are currently or may have previously been amongst the group of fat people. We all have heard those crude and cruel jokes on fat people over and over again; haven’t we?
The facts are probably overwhelming, but studies indicate that fat people have to face problems in their work place, during traveling, when they decide to get married and even when they need medical care. Excessively obese white American women have been found to lose out on almost 25 % of their annual income which they would have otherwise had the potential to earn; if not fat.
Merely a matter of some additional pounds of weight can reduce the chances of getting married in fat people by around 20 %.
Fat people normally are forced to avoid social contact because of the ridicule and may even be forced to avoid college for the same reason. This means that fat people are being harassed in such a way that they are forced to limit the sources of better income by not being able to have a college degree, and even when they manage to get a job, are being underpaid and openly discriminated.
What we need is a society that is more tolerant towards fat people, and more of awareness about the health concerns of being fat, rather than mocking others about the cosmetic aspects of Obesity. SubscribeEnter your email address below to receive updates each time we publish new content. Body fat percentage is thankfully gaining more popularity as an effective marker of overall health and fitness instead of the BMI Index. Body Fat Percentage – is the amount of body fat (lb, or kg) divided by total body weight listed as a percentage.
Body Fat Distribution – We all have different body fat distributions, or how fat is distributed across our body.
Body Shape -Similar to body fat distribution is we all have different body shapes, so two different body shapes may have the same body fat percentage even if they don’t look like it.
Muscle Striations – As an individual becomes more defined, the actual muscle can be seen more clearly, which looks like thin rods, referred to as striations. Vascularity – This is the appearance of veins in different areas of the body as body fat decreases. Bodybuilders can drop as low as 3-4% body fat when preparing for bodybuilding competitions. Approximately 6-7% body fat for a man is a bit less extreme than competition bodybuilders, but it’s still hovering at a level that is not sustainable for most men. This is a sustainable level for most men where you should be able to see your abs, but they will likely not be as defined as a man in the 6-7% body fat range.
There is more fat all around the body at the 30% level including waist, back, thighs, and calves.
As men get heavier and heavier gaining more fat, most of the fat is funneled right in the stomach.


Similar to the 35% level, even more fat accumulates in the stomach and waist region, so that waist sizes can approach 45 inches, or more. This is still considered a very low body fat for women, which is similar to the 6-7% body fat for range men. This is on the low end of what’s average for most women and is characterized by a shape that is neither too slim, nor overweight. While most men have fat funnel into their stomachs, as the body fat of most women (but certainly not all) increases, this fat tends to accumulate in the hips, buttocks, and thighs. The hips become even wider at this level of body fat and the face and neck will appear rounder and more full. The hips and thighs grow larger so that hip circumference can reach 42+ inches, waist of 35 inches, and thighs over 25 inches. Given how confusing measuring body fat percentage can be, I hope seeing these body fat percentage pictures was helpful! I’d like to know, are those lower fat percentages tightening their muscles or are they relaxed? One thing I’m skeptical about before starting built lean is that I might just become a skinny scrawny guy at low body fat as I have no lifting experience. Fat underneath the chin should start to subside as a man dips below 20% body fat and heads toward 15% body fat.
One thing I’m skeptical about before starting built lean is that I might just become a skinny scrawny guy at low body fat as I have no lifting experience. Additionally, how long did it take to go from your before to your after picture on this website (~20% to 6%); was this done by your version of the Built Lean program?
Would someone (theoretically) notice a big change in how their face looks going from 14% BF to around 7-8% BF or have the gains as far as facial appearance been maxed out around 14%?
If it is the case that facial appearance improves at lower body fat levels, then I would most certainly love to join the Built Lean program!
I go by measurements and how I look in pictures now, but it is nice to see visually how different people look at different body fat levels. In order to get to 10 to 12% BF should I continue to increase cardio work or increase weight training?
The magazine had approached him in September this year and asked him to train for six weeks with them.
He says that if anyone had told him a couple of months ago that he was going to be on the cover of Mena€™s Health, he would have laughed in their face. His strategy for Matthews wasna€™t just one hour at the gym, it was making use of all 24 hours of the day. There were other guys taking part in the challenge with him, so they all encouraged each other to work harder.
He needs to make sure he doesna€™t fall back into his old habits, especially with Christmas around the corner. Following these measures of suitable diet and physical workout, over a period of time slow but steady changes would be seen. Others with unrelated diseases like high blood cholesterol, heart disease or acid peptic disease etc also need some medications as well as some fine tuning of their diet. A few morbidly obese may not respond to all these measures even when followed strictly over a long period of time. In individuals who need to reduce body weight, a diet that provides about 1200 calories per day would be ideal. If there is some response, it is worthwhile to further streamline and fine-tune these measures to get gradual and sustained improvement. One would do well to select a good Center, with an experienced surgeon with fair number of such surgeries under his belt.
Regular practice of Yoga – Pranayama, Meditation, Relaxation, some Asanas and finally Dhyana (Concentration) will help considerably in achieving the mental strength. Thanks to these totally tasteless jokes, what we have now is a society which makes a laughing stock out of fat people. But research conducted on fat people reveals that being fat is almost always connected to a much graver medical problem, which may or may not be immediately visible. So in general, you’re saying that a physique with low body fat is more attractive than one with more muscle but also more fat? It seems to me that unlike those of men, the pictures of the women in the middle row (ranging from 25-35% body fat) don’t show as much difference among them. Gee, my body fat has been measured all over the place using under water testing, calipers, measurements, handheld machine, body fat scale and so on…I ammtold anywhere from 17-23% that is a huge range and none of the methods agree even when retaken to see if the numbers are the same. What would cause a man to register at 10%-12% or maybe even less, but look more like the 15% picture.


I have not done any weight training in a year now but am familiar with moderate to advanced training. I recently had a bone density scan and later on when the doctor was going over the scans with me she said that I had a 31.2% body fat percentage.
They promised that he would be in the best shape of his life, and they would publish the results.
He has been a yo-yo dieter in the past, indulging in too many late nights, parties, booze and take-aways.A But when this opportunity came his way, he wanted to make the most of it. Matthews was asked to drastically reduce the late nights and alcohol consumption, so he could get all the sleep his body needed for recovery and change. Exotic meats and fish were the only indulgences he was allowed, just so the low carbs wouldna€™t drive him insane. But he persisted, and as he got fitter he didna€™t get sick so much.A Shaun did high intensity, full body work-outs one hour a day, six days a week. However, the lighting in the photos are very different, so I doubt the transformation is as good as made out. They need to have a complete rethink on their life style and put in place radical but realistic changes in their life style, which they can adopt on a long term basis or ideally for rest of their life.
This may be done in 2 or 3 steps and preferably by a professional, like a dietician or a consultant in Nutrition.
The proportion of carbohydrates, proteins and fat would be roughly 50, 25 and 25% respectively. In addition to the prescribed energy needs by the three main categories – carbohydrates, proteins and fats- allowance must be made for supply of all essential vitamins, anti-oxidants and essential minerals. These consist of activities like swimming, fast walking or jogging etc for 30 to 60 minutes each time. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. Do you think that reflects the general appearance of women or the lower availability of pictures of women with defined ranges of body fat? I haven’t gotten my period in a while, and while she said that my body fat was reasonable, it would be good to increase it a little because it might not be high enough for my body. I would do the Built Lean program, but I don’t believe the nutrition part would be practical here, and therefore not a fair test or use of the program. Some of them would need professional counselling to get them to follow these measures with firm determination.
But these surgical procedures are high-risk operations riddled with quite a few postoperative problems and should be the very last desperate measure, when all other options have failed and the subject is willing to take the risky and difficult option of Bariatric Surgery. The first group reduces the size of the stomach, so that eating a small meal produces a sensation of fullness. It is necessary for all of us to recognize and understand that fat people are fat because of a medical problem.
I’ve already lost 18lbs and gotten better muscle visibility through your nutrition guide and weightlifting. Bariatric Surgery conducted in these grossly obese persons, many of whom invariably have heart or lung problems resulting directly or indirectly from obesity is a major and risky procedure.
The second group are by pass operations taking the consumed food from upper stomach or intestines straightaway into the large bowel thus avoiding digestion and absorption of most of the food consumed.
I am sure no one makes fun of a Cancer patient or a patient who has had a paralytic attack. An alternative is to regularly visit a gym and perform aerobic workouts for 30 to 60 minutes. Though the main purpose of weight reduction if often achieved by this surgery, the possibility of annoying complications following surgery are Considerable and real. I’ve started count my calories, change my eating habits and also doing my regular exercise. Hence the pros and cons of this kind of surgery are to be thoroughly discussed by the patient and his family with the attending surgeon. Just to let you know that your website has a lot of good and useful information on it to help people get lean and also helping obese people like me. The nutrition part is difficult, as I work in a remote northern camp, and am subject to eating camp food. A third option for exercising would be games like table tennis, lawn tennis, shuttle badminton etc.



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