March 2017 - FITBODYUSA
Losing "weight" as such does not give you any real information. If you are trying to lose fat then your weight is not the most important factor at all. The goal of most people is to lose weight but the real goal should be losing fat and gaining muscle. The only way how you can really know if you are losing fat is to determine your fat to muscle ratio.

How Do You Calculate Body Fat Percentage and What Does it Tell You

Most bodybuilders and fitness models know that muscle is the secret to losing fat. Muscle is like a furnace that burns calories. The more muscle you have the more calories you burn. So not only does muscle look good, it also burns a lot of calories. It is easy to lose weight but very hard to lose fat while keeping the muscle.

If you want to be accurate then you have to forget about Height & weight charts and Body Mass Index also because they don't take your body fat into account. To get a real indicator of your current health you have to measure your body fat. If you know your body fat then you also know your fat to muscle ratio. and that is what we want to know.

There are many different methods how do you calculate body fat percentage:

Underwater Weighing (Hydrostatic), Bio- Electric Impedance Analysis, BIA Body Fat Scales and hand grip tests, Infrared, Circumference, Anthropometric and skin-fold measurements. The best way and also a cheap way to measure your body fat is using the skin-fold measuring method. You can do it yourself as well in your own home.

It is good to know your body fat number but by itself it is not very useful. The goal is to separate your total weight into pounds of fat and pounds of muscle.

Here is an example: 

The body-weight is 175 pounds
The fat percentage is 21% (0.21)

Then you multiply the body-weight with the fat percentage: 

175 * 0.21= 36.75 pounds of fat.

If you subtract pounds of fat from the total weight you get: 

175 - 36.75= 138.25 pounds of lean body mass

You can also find out what your ideal weight is.The formula is: Lean mass divided by 1 - ideal body fat percentage.

Lets use this example again.

175 pounds
fat percentage is 21%
36.75 pounds of fat
138.25 pounds of lean body mass
ideal body fat percentage is 14% (1 - 0.14= 0.86)

Using this formula we get:
138.25 : 0.86= 160.75 pounds

So the ideal weight with 14% of body fat would be 160.75 pounds. If you use this method you will get a much more feedback and you can also make changes according to your results.

RELATED: Are You Able To Lose 10 Lbs A Week?

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How Do You Calculate Body Fat Percentage and What Does it Tell You?

Effective and long-lasting weight loss strategies include dieting and exercising. Other methods, such as the use of chemical pills and medications, are equally effective but come with numerous side effects. Losing weight through dieting is essentially the most preferred. Dieting is easy as it simply involves changing your food routine and consuming more fruits are leafy greens.

Top 5 Fruits to Eat to Lose Weight Quickly

Fruits supply the body lots of mineral nutrients and vitamins, being low in calorie content. The listed are top fruits to eat to lose fat.



Grapefruit is characteristically known for its low calorie content and wealth of minerals and nutrients. For this reason, grapefruit is a top fruit to eat to lose fat. Add it to your daily diet and your body will not lack the essential nutrients.

RELATED: Egg Grapefruit Diet - Lose Up To 10 Pounds In One Week



Apple is known to promote digestion and good health. It is considered among the most effective fruit for weight loss. One apple is enough for a day. Apples are known to boost the immunity of the body. Strong body immunity means quick recovery from diseases and a high threshold for the prevention of diseases.



Watermelon can be prepared in fruit salad or eaten alone. This fruit contains antioxidants, which are essential for body regulatory purposes. The fruit is equally low on calorie content, and is thereby recommended as a top fruit to eat to lose fat. You may take it before or after meals, or as a midday snack.



Kiwi will naturally help you lose fat. This fruit is rich in vitamin C and has high fiber content. The health benefits of kiwi are numerous, and it is an essential fruit to be taken in the prevention of numerous diseases. Regular consumption of kiwi will greatly aid in losing weight and maintaining body balance.

Fresh strawberries

 Fresh strawberries

Remember to include strawberries in the list of you groceries because it features prominently as a healthy food and a top fruit to eat to lose fat. Strawberries and delicious and tasty, you will not want to miss them on your next visit to the grocery shop. They can be taken alone or mixed with other fruits to make salad. Apart from these fruits, consume lots of green leafy vegetables. Avoid foods that are rich in calorie content, and drink enough water. An average of eight glasses of water is enough for the day. Moreover, engaging yourself in physical activities and exercises will accelerate your attempts of shedding of unwanted pounds of body weight.

RELATED: Healthy Smoothies for Weight Loss

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Top 5 Fruits to Eat to Lose Weight Quickly

There are hundreds if not millions of people around the globe dealing with excessive body weight, and many them are trying out various means and solutions to get rid of the excess weight. Many ways have been devised, and some suggested all in a bid to help in losing excess body weight. Some of the suggested means are not so healthy or efficient and may end up causing more harm to an individual health or body.

Healthy Smoothies for Weight Loss

A good diet and some exercise may only go so far in dealing with weight loss, but a few more food supplements help. One such example is what is known as weight loss smoothies. These are nothing new when it comes to losing weight as they have been around for some time. The best thing about the smoothies is that they are rich in nutrients, low in fat, and they have high fibre content.

However, there is a certain way to come up with the perfect weight loss smoothie that will go a long way to help you get rid of the excess body weight. Below are a few tips on how to come up with the best smoothie to lose weight.

• Use plant milk or water

The main reason for using plant milk or water is because they contain very low calories and fats making them perfect for healthy weight loss smoothies.

• Sweeten healthy smoothie for losing weight with fruit

Most green smoothies tend to have a bitter taste and may not have a good taste to it. Hence, it is advisable to sweeten it with fruits as opposed to processed sugars.

• Make use of high-quality plant-based protein powders

The protein powders will boost the protein content of the smoothie it will also make you satisfied and full once you have taken the smoothie.

• Make the healthy smoothie a meal to lose weight

Everyday meals we consume are rich in calories and heavily contribute towards weight gain. The more meals you take per day increases your weight gain percentage hence it is a good idea to supplement a meal or two with a weight loss smoothie. The smoothie contains very low calories and works towards weight loss and fat burning.

The above are just some tips regarding smoothie recipe to lose weight and helping you achieve your weight loss goals without stressing or causing further harm to your body or health.

Apart from those smoothies mentioned above I also love peanut butter and jelly protein smoothies.

RELATED: Top 5 Healthy Smoothie Recipes for Weight Loss

I have developed all kinds of meal or recipes that can be easily used to reduce your weight. I have a very simple blog you can learn from my friends who have really benefited from my coaching

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Healthy Smoothies for Weight Loss

If you have been working for any amount of time on your abs, there is a good chance, that you have looked at how to work your lower abs. The lower part of your abdominal can be worked as effectively as any other part of your body, as long as you do the right exercises to isolate them.

How To Work Lower Abs

Here are 5 exercises you can take home that will do the trick!

1. Captain's chair

Stand up straight on the chair with your back pressed against the pad, grip the handhold, then contracts your abs and raise your legs while lifting your knees toward your chest.

While you do this, make sure you don't arch your back.

2. The bicycle abs exercise

The bicycle abs exercise

Lie flat on the floor, put your hands beside your head and bring your knees up to a 45 degree angle more or less then start pedaling like if you were on a bicycle.

3. Reverse crunch

The best way to do this is to first lay your back on the floor and place your hands on the floor along your body. Then flex your knees and slowly raise them towards your head while crunching your abs. Make sure to put all the effort into your abs and not your head, sometime people seem to be forcing more with their head then with their abs.

4. Lying leg raisers

Again here you want to lie flat on your back, but this time you want to have your hands underneath your bottom so you have a better balance and support. Once installed, squeeze your abs and lift your legs straight up and lower them down without touching the floor. Hold it for 2 seconds and repeat it.

5. Side turns

Lie your back on the floor with your feet up in the air. It okay if your legs are straight or slightly bent, what's important is that both your arms must be extended on the side with your hands touching the floor. Once you're in that position, slowly start swinging your pelvis and legs on with your feet together on one side, and as soon as you feel that your hand is lifting and not touching the floor, swing back to the other side.

RELATED: Lower Abdominal Workouts For Women

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How To Work Lower Abs - 5 Exercises That Will Get You Started

Yes, your wife may find squeezing your love handles cute, but don't you find it somehow annoying? These flabs at your sides somehow say you're eating too much and not moving enough. You're not alone in your plight though, a lot of people are looking for ways on how to get ride of love handles. Saying bye-bye to your love handles is as easy as 1-2-3, just keep in mind the acronym DEC.

How to Get Rid of Love Handles Fast

D stands for Diet. The fat build-up commonly known as your love handles could result from an unhealthy diet and a sedentary lifestyle. Go take a BMI test, you can search it online or from Healthcare books. Needed measurements are your height in meter squared, and your weight in kilogram. If you go way past the normal range, then it's time for you to switch your cheeseburger and fries diet for a low-fat, low-carb, high-protein fare. Good diet foods include vegetables, fruits, and fish.

E is for Exercise. Did you know that having more muscles means more calories burned? Exercise, in conjunction with proper diet, is a perfect partnership. These can help you on how to get rid of love handles-fast. Weight training helps you burn fat and have more muscle. Pick up the dumbbells and do squats to develop your leg muscles. Perform over-the-head dumbbell exercises and push-ups to tone your arm muscles. Doing sit-ups is beneficial as well for it can decrease your waistline and improve your stomach muscles. For lower back strengthening, try reverse sit-ups.

C means Cardiovascular Activity. Given that you have adhered to a healthy diet and a muscle training regimen, doing some cardiovascular work promises wonders in the chase to lose your love handles. Jumpstart your heart with cardiovascular exercises for 30 minutes, three times a week. Hit the treadmill or the stationary bike. If these are unavailable, be creative! Walk your way through the neighborhood, jump on your old mountain bike, heck, dancing to upbeat songs is a good cardiovascular exercise as well! By boosting your heart rate, blood is pumped in your body, resulting in more calories burned and more fat removed. Don't engage in strenuous exercises immediately though, build your endurance and add a few minutes to the following session.

A noteworthy addition to DEC is S, which stands for Surgery. It is a drastic option, but it is a sure way on how to get rid of love handles. If you have followed a healthy diet, and a strict cardiovascular and muscle training exercise regimen, then those resilient love handles may be a result of bad genes. Liposuction, a surgery aimed at removing fat, is one of the many options you have. Thankfully, modernized surgical procedures have made Liposuction, which was once a very painful surgery, virtually a painless, outpatient procedure. You can go under the knife and back at work within days. Although the results are outright, you need to watch what you eat to make sure the stubborn fat doesn't come back.

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How to Get Rid of Love Handles Fast!

Juicing and blending - the terms are often used interchangeably, but there is striking difference between the two. The difference is in the manner in which each is made. When fruits and vegetables are juiced, the liquid is extracted and the indigestible fiber is discarded, however when fruits and vegetables are blended to make a smoothie, they are served with the fibrous material.

This basic difference is the reason why juices can be had at any time during the day but smoothies cannot. Green smoothies with all their fibrous material are harder to digest. Hence, nutritionists and health experts advise against having one later in the day. The best time is also determined on the basis of how you have it - as a substitute for a meal or combined with a whole meal.

Morning - The Best Time

A green smoothie for breakfast is seen as the best option. There are several reasons for it. First, an empty stomach ensures better absorption of nutrients and minerals packed in the veggie-fruity blend. Second, as they take longer time to digest, they keep you felling full for a longer period of time and prevent binge eating. Green smoothies are not high in calories but are a dense energy source. Thus, it is a great way to break the morning fast and keeps energy levels from dipping.

A Good Substitute for Lunch

A green smoothie is a healthy replacement for a lunch meal, particularly when you are at work. Lunch breaks tend to be very short and there's no time to eat a proper meal in peace. People either opt for frozen packaged foods gorge on fast food available at the cafeteria. This is where you can have a green smoothie. You can finish it soon. Not only this, it is convenient to carry to work. Besides, small-size portable blenders allow one to make a fresh blend of fruits and vegetables in a minute. Make sure you have a glass big enough - 32 oz or a litre as it is necessary to provide your body with an adequate amount of calories.

After a Workout

A workout - a hard, laborious one - literally whets your appetite. As the body is depleted of energy, it craves for food. Many drink protein shakes and artificially sweetened juices after an exercise session. Instead, you can prepare and have a green smoothie after a workout session. As the heart rate is already elevated, the body will break down foods faster to convert food into energy for the body.

When you start drinking green smoothies, don't go overboard with them. If you have a smoothie for breakfast, do not have one for lunch and dinner too because it has been touted as a healthy alternative. The body requires all the food groups in a balanced amount and going on all-smoothie diet is as good as a crash or fad diet that starves the body. As far as dinner time is concerned, though we wouldn't recommend it, you can have a tall glass of green smoothie instead of your meal.

For more information on recipes and cooking tips visit These cooking tips for pressure cookers will help in your daily cooking in the kitchen.

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The Best Time Of The Day For A Green Smoothie