Published: Dec 13, 2013 8:19 AM EST
Updated: Dec 13, 2013 9:51 AM EST


BMI = BAD NUMBER. The greater the mass of your body, the higher the number on the scale. People associate a higher mass with negative connotations. The BMI measurement has further skewed peoples’ ideas about their weight. As an example of how skewed BMI is, I went to Publix yesterday and got on their new blood pressure/scale machine “Higi” in the Pharmacy section and it read my BMI (accurately) as 25.3 and told me I was overweight. I am 5’9 171lbs and 10% body fat, I am definitely not over weight. But the BMI is just one of the many bad numbers people focus on.

Body Composition = GOOD NUMBER. Muscle will always weigh more than fat. Completely healthy and athletic individuals will have a higher proportion of muscle mass than their un-athletic and sedentary counterparts. This extra muscle will obviously make the number on the scale higher. Look at it like this: a 140-lb woman with 15% body fat will look a lot different than a 140-lb woman with 27% body fat. The scale says they both weigh 140 pounds despite the fact they look nothing alike. The composition of your body (or your physique) is a more accurate judge of how fit you are. Unfortunately, people forget this and allow the scale to ruin themselves. They stop lifting
weights, stop eating properly, and start obsessing when they aren’t getting the “scale results” they want. What they should really be doing is continuing to build lean muscle mass, eating clean to promote these gains, and working in ample amounts of cardio to continually stay trim.

Good Numbers:
7 to 9: The number of hours of sleep required by the average adult, according to the National Sleep Foundation. Sleep deprivation increases your risk of obesity, diabetes, heart disease, headaches, depression, memory problems, and automobile accidents.

150: The minutes of moderate exercise the average adult should get each week, according to the Mayo Clinic.

5 30 minute workouts, 3 50 minute workouts. I recommend 3-5 days per week of regular moderate exercise for everyone to be essential to living a long, healthy life. Benefits include weight control, decreased risk of illness and disease, improved mood, and more energy!

8. Drink 8 8oz glasses of water a day. Water is not just a thirst quencher, it has no calories, unlike when drinking sodas, where additional calories are ingested and stored. Increasing water consumption to 8 glasses per day will help you lose weight, especially when drinking a glass before meals and snacks and before consuming sweetened drinks or juices. Water will help your body digest and eliminate toxins!

• BMR, Total Calories Consumed per Day

• Recovery (step test), Push-Ups in a Minute