How I attempted to get my body fat percentage down to 18%
Body fat percentage refers to the proportion of fat-to-fat free mass in the body. To calculate body fat percentage, divide the weight of body fat by total body weight. The number obtained represents both essential and storage fat values in the body. Body fat percentage is that percentage of body mass that is not made up of bone, muscle, connective tissue and fluids (McArdle, 2010). In attempts to enhance my health conditions, my goal was to reduce the body fat percentage to about 18 percent. The main goal was to oversee this reduction thus reducing the levels of fat within the body for the improvement of the health conditions. In the achievement of this goal, I set to reduce approximately 2 percent of the body fat in relation to body mass. Another mini goal was to ensure that I followed the steps towards the achievement of the main goal precisely and clearly.
In the process of achieving the main goal in reducing the percentage body fats in relation to the body mass, I did not modify the main target. This is because of the determination and commitment towards the achievement of the goals and objectives in reducing the body fat percentage in comparison to the body mass. This occurred despite the essence of several obstacles in the achievement of the main goal and mini goals during this encounter. My aim was to reduce the body fat levels to about 18 percent and I never looked back on the adopted criteria towards its achievement.
In the encounter towards the achievement of the goals and objectives in relation to reduction of the body fat percentage to about 18 percent, I faced several obstacles. One of the essential obstacles in towards the achievement of the main goal and mini goals was extensive exercise and programs. The encounter required maximum commitment and dedication thus inclusion of much energy in the achievement of the goal. The process was also tempting since I would fight extensively to ignore some appealing food materials according to the program. In some cases, I could not achieve the mini goal with reference to the reduction of about 2 percent of the body fat in the context of the body mass. Despite these challenges, I focused on the completion of the program and exercise activities thus the opportunity to meet the goals and objectives regarding the health issue.
In the process of monitoring the achievement of the main goal and the mini goals in the encounter of reducing the body fats to about 18 percent, I adopted three essential methods to enhance effectiveness and efficiency in the realization of the result. The first approach in the monitoring of the activities towards the achievement of the goals focused on the development and implementation of the list of events and criteria. To ensure that the program was in course in relation to the achievement of the goal, I had to checklist the activities on a daily basis. I also developed a tendency of measuring my body mass after every three days to ensure that I did not gain extra weight in the process. I also had the opportunity to follow the rules and guidelines of the program to facilitate effective monitoring of the process (McArdle, 2010).
In determining if I was making process towards the achievement of the goals and objectives with reference to the reduction of the body fat percentage to about 18 percent, I integrated three crucial and accurate methods in the evaluation of the body mass and body fat percentage. The first method is the adoption of the concept of accurate and reliable skin fold caliper. The result of the body fat caliper is then compared to the aspect of the charts concerning age and gender in relation to the body fat percentage. The second approach was the incorporation of the bioelectric impedance analysis. This method is essential in the evaluation of the fat-free body mass and the aspect of the body fat percentage. The last aspect was the inclusion of the concept of anthropometric in the evaluation of the result. This was essential in the measuring the circumference of the body with the aim of estimating the body fat percentages (Hoeger, 2010).
In the reduction of the body fat percentage, I managed to reduce it to about 20 percent. This is slightly below the main goal thus the need to improve on the content of the exercise activity. Within the four weeks, I managed to achieve the mini goals focusing on the minimization of the body fat percentage by about 2 percent on a weekly basis. Despite not meeting the target, I consider the exercise successful in enhancing my health conditions through minimization of the body fat percentage.
I achieved greatly in the minimization of the body fat percentage in relation to the body mass. This is because of reducing the level to 20 percent, which is closer to the main target of 18 body fat percentage. I feel satisfied with the exercise and process towards enhancing my health condition. With intense dedication and commitment, I will be able to achieve my main goal in the context of the body fat percentage.
In the execution of this exercise and program, I learnt several lessons in relation to health issues and moral aspects. I learnt that everything is possible through dedication and commitment thus the ability to realize the main goal and mini goals. I also learnt that reduction of body fat percentage is healthy to my growth and development through enhancing the health condition and improving the ability to eliminate or minimize vulnerability to diseases.
This exercise was essential and useful for my growth and development. This is through minimizing aspects of obesity and other relevant diseases in relation to increase in the body fat percentage. The exercise was also essential in enhancing the performance of my body mechanisms such as absorption of vitamins and efficiency of the organs and tissues in the execution of their functions in facilitating growth and development. The program is also essential in minimizing vulnerability to heart diseases, cancer, arthritis, and relevant respiratory difficulties. In case I decide to change my lifestyle in future, I would reduce calories and cholesterol intake with the aim of maintaining the appropriate body fat percentage. I will also increasing the amount of water intake in the process of reducing the body fat percentage. This will reduce the level of retention of water by the body because of the likely process of providing the essential resource to the body. I will also continue to engage in the high intense activities thus enhancing the performance of streamlined diet (McArdle, 2010).
References
Hoeger, W. W. K., & Hoeger, S. A. (2010). Principles and labs for physical fitness. Australia: Thomson/Wadsworth
McArdle, W. D., Katch, F. I., & Katch, V. L. (2010). Exercise physiology: Nutrition, energy, and human performance. Baltimore, MD: Lippincott Williams & Wilkins
