Now is the time to take measurements.

follow this Instructions  (need to have a record book)

Take your Body weight (kg/lbs)

Measure your body circumference

>Chest circumference (nipple line level)

>waist line

>Upper hip

>lower hip (mid buttocks)

>Arm (bulkiest part) (L)(R)

>Thighs (bulkiest) (L)(R)

Measure your height (ft,cm)

compute your BMI


( lbs/inches² )
(weight in pounds * 703 )
height in inches²


( kg/m² )
weight in kilograms
height in meters²

1 foot = 12 inches
inches² = inches * inches

1 meter = 100cms
meters² = meters * meters

or you can use this:

From here you would now if you’re:

BMI Categories:

  • Underweight = <18.5
  • Normal weight = 18.5–24.9
  • Overweight = 25–29.9
  • Obesity = BMI of 30 or greater

Take your Resting heart rate.The best time to find out your resting heart rate is in the morning, after a good night’s sleep, and before you get out of bed.

>The heart beats about 60 to 80 times a minute when we’re at rest. Resting heart rate usually rises with age, and it’s generally lower in physically fit people. Resting heart rate is used to determine one’s training target heart rate. Athletes sometimes measure their resting heart rate as one way to find out if they’re overtrained. The heart rate adapts to changes in the body’s need for oxygen, such as during exercise or sleep.

Computing for Maximum heart rate:

>>max Heart rate =220-age

The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, then read across to find your target heart rate.

Age Target HR Zone
50–85 %
Average Maximum
Heart Rate
100 %
20 years 100–170 beats per minute 200 beats per minute
25 years 98–166 beats per minute 195 beats per minute
30 years 95–162 beats per minute 190 beats per minute
35 years 93–157 beats per minute 185 beats per minute
40 years 90–153 beats per minute 180 beats per minute
45 years 88–149 beats per minute 175 beats per minute
50 years 85–145 beats per minute 170 beats per minute
55 years 83–140 beats per minute 165 beats per minute
60 years 80–136 beats per minute 160 beats per minute
65 years 78–132 beats per minute 155 beats per minute
70 years 75–128 beats per minute 150 beats per minute


Next make it a habit to right down all your food intake, when i say all t means all ^^ no cheating

It doesn’t matter if you can count calories or not, but seeing your food intake diary will make you conscious about your food consumptions thus could lead to either limiting it or adding intake. we will tackle caloric counts next time 🙂


How should I pace myself?

When starting an exercise program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (75 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don’t have to exercise that hard to stay in shape.

Now that we have record, it will be our basis with the progression of exercise and as motivation in getting great results.