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January 31, 2014

BUILDING MUSCLE - THE RIGHT WAY!


Many youngsters and adults are attracted towards building their muscles unconsciously and involve themselves in gymming without assessing their fitness level. This could lead to some dissatisfaction and inviting various sports injuries indirectly.

Before starting any fitness program like that of muscle building, assessment is the very first step required. You can assess your fitness level and pre-exercising state by:

BMI(Body Mass Index) – The BMI is one way to determine whether or not an adult is overweight. BMI assesses height and weight; muscle mass is not a part of the equation.

BMI is calculated by dividing a person's weight (in kilograms) by his or her height (in meters, squared). BMI can also be calculated by multiplying weight (in pounds) by 705, then dividing by height (in inches) twice.

What Is a Healthy BMI?

A person with a BMI of 18.5 to 24.9 is considered to be at a healthy weight. A person with a BMI of 25-29.9 is considered to be overweight. A BMI over 30 is considered obese. A BMI of 40 or above indicates that a person is morbidly obese. This can increases a person's risk of death from any cause by 50% to 150%.


                                                    photo credit : http://getfityou.com/wp-content/uploads/2012/01/89-1.jpg


But this is valid only for those who are not working out at gym. If you are looking to build muscle your BMI could be higher as weight is increased due to high muscle density (muscle is heavier than fat). Muscle building means increasing Lean Body Mass (muscles, bones, blood, blood vessels, organs, and water but not fat in the body comprise lean body mass). So do not worry if your BMI after or during muscle build goes up. You should be muscular but not obese, should be in shape but not shapeless.


Body Fat% - Body Fat% can be calculated approximately only as methods for evaluating Body Fat% are difficult and not compatible such as hydro-densitometry or Body Fat Caliper measurement method. 


You can check your body fat% with the help of the calculator on the lower right hand column of this blog.

Basal Metabolic Rate - Basal metabolic rate (BMR), and the closely related resting metabolic rate (RMR), is the amount of energy expended daily by humans and other animals at rest. The body's generation of heat is known as thermogenesis and it can be measured to determine the amount of energy expended. BMR generally decreases with age and with the decrease in lean body mass (as may happen with aging). Increasing muscle mass increases BMR, although the effect is not significant enough to act as a weight-loss method. Aerobic fitness level, a product of cardiovascular exercise, while previously thought to have effect on BMR, has been shown in the 1990s not to correlate with BMR when adjusted for fat-free body mass. 

You can check your BMR with the help of the calculator on the lower right hand column of this blog

Heart disease – Heart is the main machine in your body, it pumps the nutrient carrying blood throughout the body to feed cells or tissue for growth. If the machine is not working properly, the growth is hampered. Some medical assessment is required to be done such as acute coronary syndromes, angioplasty, vulvular surgery and vulvular dysfunction, angina pectoris, hypertension, high cholesterol levels, etc.



Cholesterol Levels

LDL                                 100 mg/dl – 190 mg/dl

LDL (low density lipo-protein) is bad cholesterol and should not be higher in the blood as it can cause various heart diseases.

HDL                              < 40 mg/dl                                low
                                  > 60 mg/dl                                high

HDL(high density lipo-protein) is good cholesterol and should not be lower in the blood as it reduces the LDL levels in the blood and good for heart.

Total Cholesterol            < 200 mg/dl                             desirable
                                      200-239 mg/dl                       borderline high
                                     >240 mg/dl                              high

Triglycerides                   < 150                                      normal
                                      150-199                                                                 borderline high
                                      200-499                                                                 high
                                                                                                 > 500                                     very high

Uric Acid                       Men                                        4.0 – 8.9 mg/dl
                                    Women                                  2.3 – 7.8 mg/dl

Calcium                                                                     8.5-10.5 mg/dl


Protein                                                                       6.0 – 8.5 mg/dl


Blood Pressure             Normal                                  120/80 mmHg
                                     Pre-Hypertensive               120-139/80-89 mmHg
                                     Stage-1                               140-159/90-99 mmHg
                                     Hypertensive          
                                     Stage-2                             >160/>100 mmHg
                                     Hypertensive           


After assessing yourself, if your fitness level comes optimal (pre-exercising level) then in my next post I will be discussing about the exercise and diet required for building muscle.
So stay tuned.





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