And it’s not my test. I didn’t make it up. It’s out there being used by the research community.
And then finally, keep track of your body fat. One lady started a 15 mile a week jogging program, a light weight training hoping to lose weight. She gained eight pounds but dropped six dress sizes, because muscle is heavy and fat takes up less space.
This is a skin fold caliper. I’ve been taking it everywhere I go, every time I speak for over 30 years. It measures subcutaneous body fat. Half the fat in your body is stored directly beneath the skin. I can pinch the thickness of your skin and the upper back in the thigh for men, upper arm in the waistline for women, I can fairly actually tell you how much body fat you have.
Women shouldn’t carry more than 20%; men no more than 15%. If you’re carrying more than that, you tend to be more prone to everything from colds and flu to cancer and by the way for you researchers this is Sloan’s formula that I’m using for estimating body-fat.
I’ll be happy to stay around at the end of the day and do body fat percentages for anybody who wants to have that done. The quickest way I know to clear the room.
And if you don’t have a skin fold caliper keep track of your body shape. If you’re losing inches but you’re not losing pounds, what are you losing? Fat. And that’s a good thing. So keep track of your shape.
For men, you should at least keep track of your waistline. If you’re dropping body fat, there’s almost always a drop in the waistline measurement. For women, it’s the hip measurement. Keep track of your hip measurement. I found if you’re dropping body fat, you almost always are dropping the hip measurement.
So your body’s giving you the information you need to motivate you but you have to know how to read your body. This is stuff we should have taught you back in grade school and we didn’t — a major price for it as a nation.
And finally, don’t forget to fit exercise into your busy schedule. The basic things you want to remember for doing that.
Number one. I want you to work out everyday. I want you to work out first thing in the morning. Every day first thing in the morning, 20 minutes or less and then work against resistance.
But here are the motivational principles that say… I want you to define what fitness is. Until you gain agreement about what you’re trying to do, you’re in deep trouble.
Two, then I want you to measure fitness. Measuring fitness is a way of identifying what the need is. Focusing on the need is the thing that motivates you to do it and take it seriously.
And three, I want you to reward physical fitness. Isn’t that important to get recognition for doing it?
I found one of the most effective reward tools I’ve ever found in physical fitness is the belief that you’re intrinsically doing something that will impact your health. It is the most powerful reason for exercise.
But beyond that here’s what comes in number two. A little sticker stars and paper certificates. Some of the top executives in state of Oregon I’ve had rearranging or schedule to get their next sticker star. This stuff works, okay.
So define fitness, measure fitness, and reward fitness.