Tag Archive: motivational

Taking Measurements

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: http://www.nhlbisupport.com/bmi/

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.

Starting an exercise routine is a big departure from an individual’s normal lifestyle, and as such there are a number of important things to consider before starting an exercise routine. Among these is the reason why exercise is being undertaken and what goals are hoped to be achieved from the effort. One of the main reasons why people fail to stick with a regular exercise routine is because they enter into the endeavor with a muddled sense of what the final goal is intended to represent. Frustration mounts as progress is slowed by unrealistic expectations which turn to apathy, and before long a trip to the gym has been replaced by a bowl of popcorn and a few beers. Before starting an exercise routine consider a plan of what you hope to accomplish and in what time frame, keeping in mind that the larger the goal the longer it will take to get there.

One of the major things to consider before starting an exercise routine is to determine what type of physical activity or activities best suit not only your health goals, but your personality as well. Undertaking a grueling exercise routine from which you personally derive no enjoyment is a recipe for failure in nearly every instance. While exercise may not be the most enjoyable activity on the planet it should not be a torturous occasion that leaves you cursing, sweating and hurting all over your body. Before starting an exercise routine consider all of the options for adequate exercise that are available to you, and select the activities that offer at least some measure on interest or perhaps a chance to socialize while improving your general health.

There are also a number of minor decisions to be considered before starting an exercise routine that can affect how well the activity is enjoyed and the level of success that is enabled. Do you workout alone at home or exercise as part of a large class at a local fitness center? Should you start a diet in conjunction with the exercise routine or gain success solely through exercise? How much time do you have available to devote to exercise and how often will you participate? All of these questions should be considered before starting an exercise routine, and the answers should be truthful based purely on personal preference. In the final analysis, answering the tough questions in your own mind is the key to creating an exercise routine that can be easily followed to obtain better health.

by Thom W. Conroy.

A/N: It is true that there are  lot of things to consider when starting an exercise plan. It should always be a personal preferences to suit one’s fitness level. As for me, I will start my exercise with outdoor training or out of gym activities.
Gearing up gadgets:
bathroom scale
measuring tape

Hello! Welcome to Get fit for life. This blog will be my step by step exercise diary, and my step by step journey in reaching my fitness goals.

as for starter, I have picked the best Fitness Motivational quotes to give us inspirations to start up and get moving 😀

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.  ~Plato

There is a necessity for a regulating discipline of exercise that, whilst evoking the human energies, will not suffer them to be wasted.  ~Thomas de Quincey

Commit to be fit.  ~Author Unknown

It is exercise alone that supports the spirits, and keeps the mind in vigor.  ~Marcus Tullius Cicero