How to workout BMI

Body Mass Index, or BMI is designed to show you a measure of your bodyfat based on your height and weight. 
It is very easy to work out and gives you a general idea of weather you are overweight, underweight, or average. So here is how it works, take your height in metres and your weight in pounds and then use one of the two formulas given below.

A person’s BMI is their Body Mass Index and it can be worked out in one of two ways. Either you can divide their weight in kilograms by their height in metres twice (1) , or you can use a more complex formula shown below(2).

1.       75kg divided by 1.8 metres = 41.66667 then divided by 1.8m again = a BMI value of 23.14

2.       Height in inches squared, then divide your weight in pounds by this your height squared, multiply by conversion factor of 703.

e.g 70.859 inches squared =5021.02, weight in pounds so 165, divided by 5021.02= 0.03286

 then multiply this by 703 =BMI value of  23.1

Your BMI is ranked on a scale to show weather you are overweight,  underweight or at a healthy weight for your height. The scale is shown below:

Under weight = <18.5

Normal, healthy weight = 18.5 -24.9

Overweight = 25-29.9

Obese = 30+

Clinically obese - 35+

However beware that this calculation is not overly accurate interms of body composition as it does not account for muscle mass at all. Infact when I was at 10% bodyfat and 84kg(see pic below) it told me that my BMI was 26.2 which is overweight.

Instead I prefer to use body fat readings to test my weight ans health but this BMI is a globally used formula that i thought may be of use so feel free to use it.

Joint Mobility

This video post shows you a great range of moves that I use pre-workout to help mobilise my joints and prepare my body for intense activity. Basically if you imagine a hinge joint (E.g your elbow) such as that on a door, if the hinge isn't oiled up it is very stiff and more likely to be hard to move or get damaged. Its the same in the joint, the joint itself is surrounded by synovial fluid, but when it is cold or not warmed up properly it is more like a paste than fluid so by doing these moves you held warm up the fluid and get better healthier motion when you train. It helps a lot with big lifts such as squats or bench press and also helps if you are going to perform intense cardio such as long distance running or interval training.

check out the other youtube videos at my channel - www.youtube.com/user/kurtyweir1 and like us on facebook at eitherwww.facebook.com/pages/Fitness-Teen-blog or www.facebook.com/kurtfitness

20 minute stress busting revision workout

Okay so its coming towards exam month in May and June and many of you will be deep into revision for the upcoming exams. This can be a very stressful time and many of you will need to release this stress in one way or another. Studies show that doing physical exercise for 1 hour a day will help to boost your mental concentration levels and reduce stress. So here is a short 20 minute workout you can do at home as you do not need any equipment and it will help reduce stress and increase the oxygen flow to your brain to help you with revision. I have used it myself in the past so give it a go, it really does work.

Push ups as many as you can in 30 seconds

30 seconds rest

Squatt thrusts 30 second burst

30 seconds rest

Triceps dips 30 second burn out

30 seconds rest

Star jump touching the ground with each rep 30 seconds

30 seconds rest

Sit ups 30 seconds as many as you can

30 seconds rest

Horse stance hold for 30 seconds

2 minute break

Repeat this workout 3 times and it should take you just under 20 minutes if you stick to the recommended rest times.

Gladiator Workout

Okay so I have been running a Gladiator workout now for a few weeks, its a full body workout that includes a lot of body weight moves and light cardio to get you in shape fast for summer.
Here is the latest workout routine we did on April 13th 2013 check it out:

Begin with  5 minutes of stretching
1. Push ups - 3 sets of 30 second bursts of push ups with a short rest time in between
2. Lunges - 3 sets of 10 reps each leg
3. The plank - 2 sets of 30 seconds with a short break in between
4. crawling push ups - 3 sets of 5 intervals (do 3 push ups, crawl forwards 5 paces=1 interval do this 5 times)

Jog to next location takes 5 minutes maximum

5. Box jumps - 3 sets of 9 reps making sure the squatt before the jump is deep (ass to grass)

Jog to next location approximately 1 minute

6. Tricep dips - 3 sets for 30 second intervals, (30 seconds of work followed by 30 seconds rest)

Jog to next location approximately 1 minute

7. Lat pull ups - (wide grip) do 3 sets to failure
8. The plank - 2 sets of 30 seconds with a short break in between
9. Bicep chin ups - 2 sets to failure

Jog back to the starting position (5 mins max)

End with 5 minutes of stretching and light cool down moves.

Here's a quick video to show what else you can do and other moves that I swap in and out to mix up my training enjoy: