I have reset my goals. My PT is very flexible and non prescriptive. He is no fan of BMI, but we have agreed on losing another 1%+ of body fat and I suggested that I could probably aim to lose a further 3-4kg, which would take me to my fighting weight when I fell pregnant with DS1 in 2002. My Macro Nutrient daily goals have been recalculated thanks to some mysterious algorithm that the Visionpt trainers have access to and the pressure has come off in relative terms, to eat so much protein. Which is a bit of a relief, but I have also gotten lower targets for fat and carbs.
Check this out! It lets me off a bit given that I am currently at 31% at 44yo.
|What is a Healthy Body Fat Percentage?|
If you look around the Internet, you will see a lot of different recommendations for body fat percentages. As far as I can tell, this is the most authoritative, as it is based on World Health Organization and National Institutes of Health recommendations, and takes age into account. Please do not confuse these numbers with the BMI (Body Mass Index) scores, which are not the same thing.
Age-Adusted Body Fat Percentage Recommendations
|20-40 yrs||Under 21%||21-33%||33-39%||Over 39%|
|41-60 yrs||Under 23%||23-35%||35-40%||Over 40%|
|61-79 yrs||Under 24%||24-36%||36-42%||Over 42%|
|20-40 yrs||Under 8%||8-19%||19-25%||Over 25%|
|41-60 yrs||Under 11%||11-22%||22-27%||Over 27%|
|61-79 yrs||Under 13%||13-25%||25-30%||Over 30%|
Source: Gallagher et al. Am J Clin Nut 2000; 72:694-701
I can see where the term gym junkie comes from, as improving on your body in this way can be very compelling. I am a bit like a reformed smoker - don't start me, because I have definitely been drinking the cool aid.
I feel as though I am in a rhythm now and as if I have really broken the back of my fitness challenge, so I don't feel as though the program is as restrictive as the last goal period. I am training toward a 10km Nike Run in May but I won't kill myself to get into peak running shape, as my body still requires a bit of nursing through this process.
Combined with my Philosophy course, great friends and family, I am feeling lot calmer and happier in myself generally. I am looking forward to an upcoming holiday. I will feel better by the pool, running around after my kids, joining into activities etc. What a worthwhile investment. It has made me really aware of the excuses that people use not to go ahead and do something for themselves. But everyone needs to come to it in their own time for their own reasons and I am so lucky to have a supportive husband who is on a similar journey.