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The Avengers Workout

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Avengers Workout

Captain America: The Winter Soldier opened this past weekend to great (and well-deserved) fanfare!

And each time a new Marvel movie is released, legions of geeks return to the proverbial well to re-watch all the cinematic superhero goodness that has come before.

Undeniably, the crown jewel of the “phase 1” Marvel Cinematic Universe is The Avengers. An incredible movie, and one that cemented the fact that high quality, epic superhero films are not only possible… but also financially lucrative beasts that are here to stay!

So why is slipping into the warm embrace of a fan favorite movie you have seen so many times so gosh-darned fantastic?

Well… first off, because the movie is ridiculously good. More importantly though is the fact that not only can you repeat the lines, but you already know what is going to happen; therefore you can multi-task during a viewing and not feel cheated! So why not turn this fan indulgence into an opportunity to further your own superhero physique with The Avengers Workout?!?

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How To Measure Your Body Fat Percentage

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How To Measure Body Fat Percentage 1If figuring out your optimal weight is difficult, then trying to understand body fat percentages can be downright impossible!

It’s tough to calculate, tougher to track, and often misunderstood.

So I am going to do my best to answer some pretty common questions:

  • What the %@$# is body fat percentage?
  • How much body fat should I have?
  • When is it important to calculate it?

This is a bit of a dry topic, so I am going to do my best to not ramble on and on like normal be concise as possible, and if you make it through to the end I have a prize for you. So let’s get going!

What Is Body Mass Index (BMI)?

How To Measure Body Fat Percentage - BMI

Even though I feel that the Body Mass Index (BMI) is outdated (and basically a waste of time), I wanted to start with this as it is still a common measurement taken in the healthcare industry here in the United States.

If you go to a doctor for a check-up, they will probably calculate your BMI.

Body Mass Index uses something called the Quetelet Index to determine whether you are underweight, normal, overweight, or obese by calculating the ratio of your height to weight.

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How To Track Your Fitness Progress

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How To Track Your Fitness Progress - Write Things Down

There’s one important activity that separates those that succeed at something, from those that don’t.

Whether it’s people who have lost tremendous amounts of body fat, gained serious levels of muscle, developed high levels of athletic prowess, or built successful business and lifestyles for themselves… the specific goal doesn’t really matter.

No matter what they are pursuing there is one important thing that they all seem to do…

They write everything down.

I know that since you are reading TheJerd.com that you are smart, incredibly good looking and all-around awesome but I am going to assume that you’re also serious about making changes to your life to become even more awesomer (Shoosh! It’s my website, I can make that a word if I want to.)

If that’s the case then I truly cannot stress enough the importance of this! This doesn’t mean just watching the scale either, I’m talking about following and keeping track of a plan that helps keep you on the path to success! It’s not easy, but I am here to show you how to track fitness progress.

Let’s get started RIGHT NOW!

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“How Many Calories Should I Eat?” Part 2

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So last week in “How Many Calories Should I Eat?” Part One  we established the fact that a calorie is simply a unit of measurement, that is is neither good nor evil and that approximately 3500 of them equals about 1 pound of fat. While we didn’t get into discussing the quality of said calories, when broken down to its basest level it doesn’t matter for this part of the discussion; so…

“How Many Calories Should I Eat?”

How Many Calories Should I EatLike I said in the last installment, this is an extremely common question; don’t feel bad if you don’t know how to figure the answer out. That’s why I’m here for you!

The way you are going to figure this out is by calculating your Basal Metabolic Rate and then adjusting for how active you are. Yes, I know you probably just wanted me to give you a number and then call it a day, but that’s not how it works! Caloric intake is highly individualized; so yes, you are going to have to do a little math. So suck it up and let’s take a look at how we are going to calculate this mess!

First up is figuring out what that mildly ominous sounding Basal Metabolic Rate (BMR) is. The basic gist of the BMR is that it is tells you how many calories your body uses to stay alive… or in other words, how many calories your base bodily functions burn while you lounge around all day reading comic books or binge watching old TV series on Netflix. Unless you are bed-ridden this is only part of the number crunching we are going to have to do, but for desk-jockeys who don’t get much exercise, it’s a good starting point.  So what exactly is this magic formula? Luckily you don’t need to recall your college trigonometry class, because we have the Internet! *cue the angel’s choir*

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