In this section we give you a few tools to stay on track, whether you want to know your total fat percentage or you are interested in you BMI. It's important to know where you stand fitness wise, and we are here to help. So get out your measuring tape, your scale and a calculator and get busy. Write down these numbers in your members profile and keep track, after a ten session package check back and do the numbers. You might just be surprised at the numbers, get fit today with C25 fit tools.
Reduce your biological age and live longer with the Circuit25 principles
As we get older, we get busier. Our lives become a juggling act with kids, family, and work. When we were younger we were more active. We were busy going out and dancing, hitting the gym with friends, hiking or just running around Some might have been involved with group classes like kickboxing or aerobics. Now we spend most of our time chained to our desks for hours on end, the weight of so many responsibilities hanging over our heads that we forget to eat right we don’t take the time to socialize and hangout with friends. And worst of all, we hardly make time to get fit and stretch those legs and muscles.
But what we don’t realize is the most important time to be active is NOW.
As we age we loose muscle mass, core strength and bone density. This is the time we need to make staying healthy and fit a priority so we can do the things we want as we get older, be happier and live longer.
So I’ve created the Circuit25 principles for a LONGER, FITTER, HEALTHIER life. Taking these 25 principles seriously will lead you to the magical path of reducing your biological age, and will help you feel and look like you did when you were 25 years old.
THE CIRCUIT25 PRINCIPLES
1. DON’T SMOKE: When you stop smoking your body starts to repair damage immediately and everyday you are a non-smoker the younger your biological age will become.
2. DRINK IN MODERATION: No more than two units per day, besides the extra calories excessive drinking leads to risks including damage to the heart, liver, and brain.
3. MONITOR YOUR BLOOD PRESSURE: Poor diet and a sedentary lifestyle increases your chances of hypertension. A better diet and exercise will help lower your blood pressure and boost your overall health.
4. MONITOR YOUR CHOLESTEROL: The main reason for abnormal cholesterol levels is a bad diet. Have your cholesterol levels measured and make sure you keep those values in check.
5. REDUCE FAT: Nearly 25 percent of problems related to the heart are due to obesity. Fat slows down the body’s metabolic rate and causes fatigue.
6. EAT FAT TO LOSE FAT: Not all fats are bad. Essential fatty acids like Omega 3 are very good for the body. You get this from fish, nuts, seeds, and organic eggs. They are required for proper cell, brain and immune system functions. EFAs also increase metabolism, which in turn burns more fat.
7. EAT MORE VEGETABLES: The more colourful the better. Vitamins found in bright veggies will help your immune system, memory, your heart, and more.
8. EAT MORE FRUIT: Get more vitamins, minerals and fibre by eating fruit. You’ll get a healthier sugar rush then munching on candy, chocolate and other snacks that are loaded with fat!
9. EAT MORE GRAINS: Unprocessed grains contain fibre and micronutrients that help fight cardiovascular disease.
10. EAT MORE FISH: Eating fish twice a week helps to reduce your biological age. Omega-3 fatty acids help keep arteries healthy and, in turn, improve cholesterol levels.
11. EAT BREAKFAST: A healthy meal in the morning helps stabilize your blood sugar, and gives you the much needed energy to get you through your busy day.
12. EAT LESS RED MEAT: Although a good source of protein, red meat is also high in saturated fat and cholesterol. Keep servings of red meat down to one per week.
13. TAKE A DAILY VITAMIN: You can’t always eat right, but you can always take a multi-vitamin.
14. INCREASE INTAKE OF VITAMIN D AND CALCIUM. Vitamin D will help your body absorb calcium, which strengthens bones. Get your calcium from orange juice, dairy and dark leafy greens. Fatty fish, such as salmon are good natural sources of Vitamin D.
15. BUILD MUSCLE: Strengthening your muscles and connective tissues improve balance, blood-sugar control, sleep and mental health. Plus it will make you you look good!
16. STRENGTHEN YOUR CORE: Weak core muscles lead to back pain.Strengthening the muscles of your abs and back improves your body’s ability to support your spine, keeping the body stable and balanced.
17. EXERCISE YOUR HEART: Cardiovascular exercise improves the efficiency of your heart and lungs, helping you sustain longer bouts of physical activity.
18. GET FLEXIBLE: Stretching and becoming more flexible makes moving throughout the day far easier. It also lowers risk of getting physical injures.
19. GET ACTIVE: Take a hike, go for a swim, ski, surf, rollerblade or ride a bike for pleasure. The benefits are numerous and your having fun.
20. HAVE FUN, LAUGH: Research has shown that laughing triggers the release of happy hormones, called endorphins, which help increase the will to live and your body’s capacity to fight disease.
21. BRUSH AND FLOSS YOUR TEETH: These prevent bad breath, cavities and gum disease. Recent studies show that oral health and heart health are related, and that flossing everyday can protect against heart disease and strokes.
22. KEEP LEARNING: Exercising your brain can reduce the risk of developing dementia or Alzheimer’s disease.
23. BE SOCIABLE: Socializing reduces stress. People who like meeting new people and being with friends live 2.5 years longer than those who like to stay home alone. They also get fewer colds!
24. GET A DOG: Getting a four-legged friend helps reduce stress, lowers blood pressure and gets you out walking, providing needed exercise for both you and your pet.
25. SLEEP: Get at least eight hours every night. Sleep helps repair the body, reduces stress, improves memory and
concentration while helping control body weight.
Joining The Circuit25 can help turn back your life clock and tick off at least eight of the Circuit25 principles.
Before you use the formulas, there are two measurements that are required:
Measurement 1: Bodyweight
Measurement 2: Waist Girth (measured at the umbilicus)
1) Multiply your bodyweight by 1.082. Add the result to 94.42. Once your calculation is complete, save the number. à (Bodyweight x 1.082) + 94.42=Result 1
2) Multiply your waist girth by 4.15. Once you get this result, subtract it from the number obtained in step 1 (ie: Step 1 result-Step 2 result). The result obtained after the subtraction is done is your lean bodyweight (your weight if you had no fat in your body at all). à Result 1 - (Waist Girth x 4.15)= Lean Body Weight
3) Finally, subtract your lean bodyweight from your total bodyweight (Total weight-Lean Bodyweight). Once you get the result, multiply that number by 100. Once you get the result divide it by your total bodyweight. This final result is your percentage of body fat. à ((Total Bodyweight - Lean Bodyweight) x 100) divided by (Your Body Weight) = Your Percentage of Body Fat.
I weigh 190 and I have a 30.5inch waist. Therefore, step 1 is (190 x 1.082) + 94.42 = 300. Step 2 says that my lean body weight equals 300-(30.5 x 4.15)=173.425. Finally, Step 3 says that my body fat percentage is ((190-173.425) x 100) divided by 190= 8.72%.
Before you use the formulas, there are five measurements that are required (not fair, I know):
Measurement 1: Bodyweight.
Measurement 2: Wrist Circumference (measured at the widest point).
Measurement 3: Waist Circumference (measured at your umbilicus).
Measurement 4: Hip Circumference (measured at the widest point).
Measurement 5: Forearm Circumference (measured at the widest point).
1) Multiply your bodyweight by 0.732. à Bodyweight x .0732 = Result 1.
2) Add the result above to 8.987. à Result 1 + 8.987= Result 2.
3) Divide your wrist circumference by 3.14. à Wrist divided by 3.14 = Result 3.
4) Multiply your waist measurement by 0.157. à Waist x 0.157 = Result 4.
5) Multiply your hip measurement by 0.249. à Hip x 0.249 = Result 5.
6) Multiply your forearm measurement by 0.434. à Forearm x 0.434 = Result 6.
7) Add results 2 & 3. à Result 2 + Result 3 = Result 7.
8) Subtract Result 4 from Result 7. à Result 7 - Result 4 = Result 8.
9) Subtract Result 5 from Result 8. à Result 8 - Result 5 = Result 9.
10) Add Result 6 and Result 9. The result is your lean body mass (your fat free weight) à Result 6 + Result 9 = Lean Body Mass.
11) Subtract your lean body mass from your bodyweight. Once you get the result, multiply that number by 100. Once you get this result, divide it by your bodyweight. à ((Bodyweight-Lean Body Mass) x 100) divided by your bodyweight.
A woman that weighs 125, and has a wrist measurement of 6.0, a waist measurement of 24, a hip measurement of 38, and a forearm measurement of 9.5 would calculate her body fat percentage in the following manner. Step 1: 125 x 0.732=91.5. Step 2: 91.5 + 8.987=100.487. Step 3: 6 divided by 3.14=1.91. Step 4: 24 x 0.157=3.768. Step 5: 38 x 0.249=9.462. Step 6: 9.5 x 0.434=4.123. Step 7: 100.487+1.91=102.397. Step 8: 102.397-3.768=98.629. Step 9: 98.629-9.462=89.167. Step 10: 4.123+89.167=93.29 (Lean Body Weight: Fat Free Weight). Step 11: ((125-93.29) x 100) divided by 125 = (31.37 x 100) divided by 125 = 3171 divided by 125= 25.368 (Body Fat Percentage).
The BMR formula uses the variables of height, weight, age and gender to calculate the Basal Metabolic Rate (BMR). This is more accurate than calculating calorie needs based on body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will underestimate calorie needs) and the very fat (will over-estimate calorie needs).
English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
How to calculate Body Mass Index BMI? If you wish to calculate BMI yourself, below are the BMI formulas for both English units and metric units:
Metric Units: BMI = Weight (kg) / (Height (m) x Height (m))
English Units: BMI = Weight (lb) / (Height (in) x Height (in)) x 703