If there’s ever a time to have the ideal body weight, it’s during a global pandemic! All the studies have shown that those who are overweight or obese have a much tougher time combatting the coronavirus. If you’re in better shape, you increase your chances of living or at least recovering quicker.
Another thing to think about is maintaining an ideal body weight once you’ve reached financial independence. Once you’re financially independent, a big goal should be to be as fit as possible in order to live as long as possible.
In any discount cash flow analysis, it is the terminal value that often makes up the largest portion of a company’s value. The longer you can extend the terminal value, the wealthier you will be!
In other words, to be rich and out of shape is irrational. Yes, when you are rich, it’s easier to hire people to mow your lawn, drive you around, and eat all the buttery steaks you want. However, it makes more sense to get in ideal weight to give yourself a higher chance of living a longer life.
My Weight Battle And The Desire To Get To Ideal Weight
I went to play tennis on New Year’s day to lose some weight I had gained during the holidays. After a two-hour match, I hit again for another 1.5 hours the very next day. I’m not delusional to think that after two days I would lose any amount of weight. However, I stubbornly got on the scale before and after anyway.
Hoping to see a loss of at least a pound, the damn scale betrayed me. In two days, I had gained 5 pounds from 168 lbs to 173 lbs!
How the hell does someone gain 3% more body weight in just 48 hours. I could blame the flashing “battery” signal on the scale. However, that’s just an excuse.
At 5 feet 10 inches tall, 173 lbs is a lot to carry on the tennis court. Kei Nishikori, a professional tennis player who is my height weighs 155 pounds. Meanwhile, I remember being cut in high school at 150 pounds.
Ever since my trip to India in 2008, my weight hasn’t fluctuated more than seven pounds (162-169). But now I’ve broken this range with all the crap I’ve been eating. I feel bad for disrespecting all the poverty I witnessed while in India.
It finally took two kids and a pandemic to become overweight. How sad!
I don’t accept mediocrity in my work. Therefore, why do I accept being overweight and mediocre in my health? It makes no sense at all.
Mission To Achieve The Ideal Weight
I don’t want to be another big blogger. My field has a disproportionate number of folks who can’t run two consecutive miles even with an angry three-legged bear roaring after them. At least we got sexy fingers!
As a result, as of today, I swear I will get back to the ideal weight for my frame and height. My ideal weight is around 165 pounds.
So how do we find the ideal weight? There are numerous factors that go into determining what your ideal body weight should be.
Based on an average of four sites I checked out (healthstatus.com, halls.md, healthcentral.com, healthdiscovery.net), Healthdiscovery.net’s estimates look to be the most accurate and reasonable.
One site had a lower range of 129 pounds as a healthy weight for someone 5’10”. Unless the starvation look is back in, 129 pounds is certainly not an ideal weight for someone of my height and frame.
Let’s take a look at the ideal weight charts for men and women. I plan to get back to my ideal body weight of 155 pounds while on sabbatical.
The Ideal Body Weight For Men By Height And Frame
Below is the ideal body weight for men by height and frame. If you are unsure of your frame size, then go with medium frame.
| Height in Feet&Inches | Small Frame | Medium Frame | Large Frame |
| 5’2″ | 128-134 | 131-141 | 138-150 |
| 5’3″ | 130-136 | 133-143 | 140-153 |
| 5’4″ | 132-138 | 135-145 | 142-156 |
| 5’5″ | 134-140 | 137-148 | 144-160 |
| 5’6″ | 136-142 | 139-151 | 146-164 |
| 5’7″ | 138-145 | 142-154 | 149-168 |
| 5’8″ | 140-148 | 145-157 | 152-172 |
| 5’9″ | 142-151 | 151-163 | 155-176 |
| 5’10” | 144-154 | 151-163 | 158-180 |
| 5’11” | 146-157 | 154-166 | 161-184 |
| 6’0″ | 149-160 | 157-170 | 164-188 |
| 6’1″ | 152-164 | 160-174 | 168-192 |
| 6’2″ | 155-168 | 165-178 | 172-197 |
| 6’3″ | 158-172 | 167-182 | 176-202 |
| 6’4″ | 162-176 | 171-187 | 181-207 |
As you can tell from the chart, at 173 pounds I’m up to 22 pounds overweight for my medium-size frame. I’d like to think that because I have large quads due to tennis, I’m not that much overweight. However, that’s just another stupid excuse!
A couple of years ago, when I was closer to 168 pounds, my doctor said I was at a healthy weight. However, I had ~17% body fat, which was double what it was 20 years ago. In other words, my doctor was just being nice. He thought I couldn’t handle the truth.
If he had given it to me straight that I was at least 5 pounds overweight, I could have been more focused on my diet. Alas, I continued to slowly let myself go.
Ideal Body Weight For Women By Height And Frame
Below is the ideal body weight for women by height and frame. Again, go with the medium frame column if you are unsure about your frame size.
| Height in Feet&Inches | Small Frame | Medium Frame | Large Frame |
| 4’10” | 102-111 | 109-121 | 118-131 |
| 4’11” | 103-113 | 111-123 | 120-134 |
| 5’0″ | 104-115 | 113-126 | 122-137 |
| 5’1″ | 106-118 | 115-129 | 125-140 |
| 5’2″ | 108-121 | 118-132 | 128-143 |
| 5’3″ | 111-124 | 121-135 | 131-147 |
| 5’4″ | 114-127 | 124-138 | 134-151 |
| 5’5″ | 117-130 | 127-141 | 137-155 |
| 5’6″ | 120-133 | 130-144 | 140-159 |
| 5’7″ | 123-136 | 133-147 | 143-163 |
| 5’8″ | 126-139 | 136-150 | 146-167 |
| 5’9″ | 129-142 | 139-153 | 149-170 |
| 5’10” | 132-145 | 142-156 | 152-173 |
| 5’11” | 135-148 | 145-159 | 155-176 |
| 6’0″ | 138-151 | 148-162 | 158-179 |
Definition of medium-frame: Your middle finger and thumb just touch when you hold your wrist. You are large-framed if your fingers do not touch. You are small-framed if your fingers overlap.
Ideal Body Weight By BMI
Let’s say you don’t agree with the above ideal weight charts. That’s OK. Let’s check out what your body weight should be using the Body Mass Index (BMI) calculation. Punch your height and weight into the BMI calculator and you will get your BMI number.
BMI Categories:
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
Of course, if you are a weightlifter or professional athlete with a lot of muscle, your BMI will likely be higher. Therefore, you can’t just accept your BMI at face value.
You must make a judgement call! My BMI is 25, which is right at the beginning of Overweight. I’m also of average build. Therefore, I accept that I am indeed, overweight.
My Weight Loss Goal
From today forward, my mission by Feb 8, 2022 is to get back to 165 pounds. At this weight, I will be firmly in the band of “ideal weight” for a medium-framed man at my height.
I know myself. There is no way in hell I’ll be able to get back down to the 150s like I was in high school. Therefore, I won’t even try. To have such a goal would be too torturous.
As someone who is currently on sabbatical, one of my goals is to focus on my physical and mental health. We should be risk-averse with our health because there’s no guarantee we can make it back!
Reasons To Get Back In Shape
1) My children.
The main reason why I want to get back in shape is so that I can increase my chances of living a healthy life for the next 30 years.
I figure, in 30 years, both my children will have the education and wisdom to live independent lives. Further, my hope is that in 30 years, my children will both have found life partners. Financial independence and love. What more can a father ask for his children?
2) Counteract other illnesses.
The second reason for getting back in shape is to counteract lung disease. I know I’ll eventually have a harder time breathing given asthma tends to come back after 40. Besides lung disease, I’m sure I will face other health issues that will slowly hurt the quality of my life. Therefore, if I can control my weight, that’s the least I can do.
3) To feel great more often.
The older I get, the more niggling health issues I seem to experience. If it’s not a bum shoulder it’s funny vision. Losing weight will also help put less stress on my knees, which are surely wearing down from so much tennis.
4) To look great.
When you look great, you feel great. Your self-esteem goes up and you are more confident to do more things. I’m already a confident person. However, it’s nice to look in the mirror once in a while and think, “Damn, you fine!” Having self-confidence is great for meeting new people.
5) For my wife.
After a while, it’s easy to get sloppy in our appearances. After all, we’ve already secured the love of our lives, why stay in shape? Not only will I get in better shape for my wife, but I’m also going to dress better as well.
I’ve dressed in old track pants, t-shirts, and old warmup jackets practically every day since the pandemic began. Now I will dress sharper by using more than 10% of my wardrobe.
6) To save money.
Being overweight may have also caused me to snore more and have episodes of sleep apnea. This ultimately hurt my chances of getting the best life insurance rate when I wanted to renew a couple years ago. Please get life insurance before seeing a doctor for a non-life threatening issue. Being overweight costs more money.
My Plan For Losing Weight
1) For every two hours I spend online writing, I will spend 30 minutes exercising. So long as I keep this 4:1 mental-to-physical ratio, I will at least not blow out. I regularly spend 20 hours a week online. Therefore, I will regularly exercise 5 hours a week by walking, playing tennis, and playing softball. The weight loss formula is as simple as apple pie with vanilla ice cream on top.
2) I will do 60 push-ups and 150 sit-ups for every basketball or football game I watch. Watching sports is the worst for an athlete, because it’s a double negative. Instead of playing sports ourselves, we’re rotting away our bodies and our minds.
3) I will eat more slowly to give my body time to know that I have eaten. It takes 15-20 minutes for the body to know one is full. Hence, that 15-20 minutes is a crucial period where one can overeat and gain a lot of weight. The solution is to eat slowly and be mindful of everything I put in my mouth.
4) I will eat vegetarian three days a week. Eating vegetarian feels great, is good for digestion, and could very well be cheaper too. I will also consciously reduce dairy and sugar from my diet. Sugar is really the silent killer of our generation.
To achieve the ideal weight really requires mostly better eating habits. I need to achieve a calorie deficit to lose weight.
Ideal Weight + Money = Better Life
The ideal body weight pisses me off because it’s so low. In actuality, I’m just pissed off at myself for letting myself go. As a father of two young children, my goal is to live long enough so they can be independent adults.
I used to tell myself that I’m heavier because I have more muscles. I used to also blame a slower metabolism and my kids for my weight gain. Unfortunately, these are all excuses.
Today, I am saying NO to weight creep. Even though there’s this new study that says middle-aged people who put on weight live longer than those who remain in healthy shape throughout their lives. You see, another excuse!
Being overweight puts a burden on society. By being overweight, other people ultimately pay for my extra health care costs through longer wait times and more expensive premiums. At least, for now, my family is currently paying an unsubsidized $2,250/month in health insurance premiums.
I will get back to the ideal weight range of 165-168 pounds by 2024! That’s roughly 6% off from my current bodyweight that I plan to lose in 12 months. It shouldn’t be a problem if I stick to my weight-loss goals above.
Who else is annoyed enough at the ideal body weight to do something about it? I’d love for more people to join me on my quest. Let’s both get in ideal shape and make lots of money!
Related: The Health Benefits Of Early Retirement Are Priceless
Recommendation For Life
If there’s one thing the pandemic has taught us, it’s that life is not guaranteed. We must do everything we can to protect our dependents. Being out of shape increases your chances of an earlier death.
As a result, please get life insurance and try to get fitter. Not only should you get enough life insurance to cover your liabilities, your life insurance term should last long enough to get them through college.
The best place to get life insurance is through PolicyGenius. PolicyGenius will help you find the best plan for the lowest price tailored to your needs. Use no-obligation quotes to get the best rate possible.
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Always weigh yourself early in the morning before eating and after your wake-up run to the John. That way there is consistency withe more accurate results.
Will do Jai. It’s something that should be obvious, but something I haven’t been doing regularly to keep track.
Based on your chart, I barely made it before. Over the holidays I probably have gained 5 ish lbs so now I am over. I think it’s fantastic idea with your plan (writing = exercise; football game = pushups; etc). I hope you don’t mind I think I am going to steal a few of those ideas.
No problem. Steal away! Whatever helps you get to where you want to go.
Good discussion. At 6’2″ and 200 lbs, I would like to lose 20 lbs, but in spite of working out 6 days a week (45 minutes on weekdays, 1.5 – 2 hours on weekends) that only maintains my weight.
I do think eating foods with less calorie density would help. Actually, maybe it’s time to take a job hiatus and hike the Appalachian trail in a season- that would allow for the shedding of 25+ lbs!
-Mike
What is lower caloric density food exactly though?
You must be pretty ripped working out 6X a week! I think I would be.
Sounds like a great hike!
I am re-reading this and smiling. After doing a juice fast some 3-4 months ago, my weight is still at 160 lbs, a full 40 lbs lighter than when I wrote this comment two years ago. I am still working out 6 days a week, have a body fat level around 5%, and can bench press as much as when I was 200 lbs…. I am maintaining a vegan diet (no dairy, no eggs, no meat) and am using nuts and seeds along with brewers yeast for protein- it’s amazing what a diet change can do for you. I’m now convinced diet makes 90% of our body makeup and exercise is the remaining 10%.
LOL Mad at yourself, aren’t you? Join the club, Sam.
According to the table I am between small and medium frame, and I am overweight. Not funny! I was in a such good shape in September. Then I went back home, ate all that food I was missing for years, and now I have very sad (fat) results. What helped me to lose weight in the past was: reducing red meat, controlling portions, running and lifting a lot. I lost ten pounds in about seven months. Older we get, slower our metabolism gets. So we need to eat less and move more. Good Luck! P.S. Men’s metabolism is still better than our’s. Lucky you!
Metabolism is just an excuse! No excuses!
Yep, I am mad at myself. It’s the only way to stop being complacent!
Body weight goals have been the toughest for me to follow as well! I liked the pun on “big blogger” btw. ;)
Big Blogger, coined here at FS!
I don’t buy random charts, BMI, etc. (like you said, they’re all over the place). I think % bodyfat and basically how you look is much more telling than a chart. I lift fairly often so have more muscle than the scrawny guy at the same height. How does the chart account for that? According to the chart, I’m a bit on the high end for med build, which I’ll buy – I’d like to lose another 5-10 pounds (I just put on 5 since Thanksgiving).
For your situation, I’m more an 80/20 guy and law of diminishing returns guy. You could spend your whole life trying to have the “perfect” build, but for what? You will have forgone drinks with friends, many great meals, lots of time for perhaps very little benefit. The difference between being in “great shape” and “perfect shape” might be hundreds of hours a year but may not change the fact that you get cancer at 72 and die regardless, ya know? I’m not saying we should all be slobs, but pursuing perfection may not be the best use of time and resources.
That’s a good point about how much effort it takes to get those final 5-10 pounds. However, to me, it’s worth it b/c it feels damn good to be in really good shape, and I want to be healthy.
I can honestly say that I could lose 10 lbs with my frame.
Sam, Don’t forget that muscle weighs more than fat! I don’t trust those charts because they don’t accurately reflect athletes who are toned and muscular….they are more for average Joe’s. If you exercise as much as I think you do you must have some muscle weight, so don’t worry about it!
I have a similar weight and at 5’8, I’m anything but fat and definitely not a “large frame”. Some might even call me a dynamo …. well….maybe ten years ago…
I highlighted that bad excuse in my post. Is 10lbs of muscle heavier than 10 lbs of fat? Nope. They are both 10 pounds!
If you’re happy with being 168-169 at 5’8, that’s cool. It’s just too much for me.
I’m fat. I know I’m fat. By BMI standards, I’m morbidly obese. By the charts above, I need to lose around 85lbs. Would I like to lose that 80lbs? Yes. In fact, this last year, I lost around 25lbs just by getting braces (an 8 week liquid diet at the start, and after every adjustment when it hurt to chew didn’t hurt.) But… and yes, there’s a but.
I’ve found that I have to stop obsessing about my weight. Thinking about being fat just makes me depressed. I can eat nothing and still gain weight when I’m depressed. Instead, my goal for this year is simply to be healthier (includes exercising more, eating more vegetables, and stopping eating when I’m full instead of feeling like I need to clean my plate because people are starving in India). If weight loss comes with that, good. If not, that’s okay.
Without getting on my soapbox, I think that our society also puts more emphasis on weight than health. People with ideal weights can be very unhealthy and people who are larger can be quite healthy. I’ve known a number of people who have gotten weight loss surgery. Their weight has dropped dramatically, but their health has gotten worse. And even those who got gastric bypass are starting to gain back about 5 years down the road, despite the fact they can still barely eat.
Maybe it is because I’m fat, but I am very much a proponent of the Healthy at any Size movement.
Still, if you’re unhappy with how you look and/or feel, it’s good to do something about, and I wish you the best of luck on your goals. Just make sure you don’t tie up too much self-worth with the numbers on the scale.
Thanks for your thoughts. I haven’t let me weight get me down for the past 11 years b/c frankly, I thought I was doing OK! Now that I did several hours of research, spoke to a doctor and a trainer, I realize that I’m definitely on the higher end and beyond for ideal weight.
Because I play competitive tennis, I’m more acutely aware of my weight b/c I depend on power and speed to win. I imagine carrying an extra 10 pound dumbbell on the court and that makes me mad b/c that weight bogs me down.
I also used healthy at an size as an excuse. No longer for me today. Not today, never again!
I do believe we will change when we get sufficiently annoyed about our state. The upside if we don’t is that we don’t have to work out, which is a pain, and we get to eat all the good food we want!
Because I try to be honest about this subject, I’m not saying your thought about being sufficiently annoyed doesn’t apply to me. However, I decided years ago that it was healthier for me to be happy with who I am than to be depressed about my weight constantly. (Depression does not equal weight loss. Happiness, amazingly does, though not 80-85lbs worth)
However, for some of the people I know, telling them that the reason they haven’t lost the weight/kept it off is because they don’t want it bad enough, isn’t helpful. In fact, it’s mean, cruel, and in some cases, outright false. These people are not fat because they don’t respect that starving kids in India. They aren’t fat because they haven’t tried to lose weight. Some of them are fat despite developing anorexia or bulimia. For some people, their weight is strongly effected by medical (often genetic) issues.
Now, I’m not saying everyone should just be complacent about their weight. Weight is a factor in a healthy life, but it is not the only factor, nor is it the most important factor. It is simply the most visible factor. And I honestly believe the world would be a whole lot better if we stopped thinking we “knew” certain things about people based on their weight.
Erin, good point about weight being the most visible factor.
I want to be cruel to myself and admonish myself for not being more mindful about others. I’m way too complacent.
I have lived and visited so many impoverished countries, and it is unacceptable to me to continue to be overweight. I understand that the majority of readers or Americans have not visited India, so I don’t expect them to feel the same way. Travel is very beneficial in providing perspective in this way.
I do believe we have the power to change, which is why I’m challenging myself , SWEARING publicly that I will change or else.
I don’t judge people based on their weights anymore. I’m just judging myself for letting myself go and making so many excuses over these past 11 years. I wasn’t sufficiently agitated to change, which is why I didn’t. Now I am.
This post was majority meant to motivate me to kick my own ass and provide some information to the readers. If readers find motivation in the info and in my self admonishment to lose weight, awesome! If not, no problem.
I am sorry if I have come across as judgemental. I am not trying to be, though this is a soapbox issue for me, so sometimes I have a harder time reigning it in.
I think your goals are great. I think they represent a healthy way for anyone to lose weight and get in shape.
I am not trying to bash you for wanting to lose weight. I will admit to a jealously of how little overweight you are. But that’s my issue, not yours.
On twitter, you expressed (or so it seemed to me) a little dismay at the response this article was getting on The Consumerist. I was simply trying to provide you with another perspective.
You are right, I’ve never been to India. I still don’t think my weight issues are an insult to them.
You (and it seemed most of the commenters before me) don’t appear to have ever been a seriously overweight person. That’s the perspective I’m trying to share. And no, I don’t think your weight issues are an insult to me.
And just like you think it would be cool if others are inspired by you (and I agree), I think it would be cool if just one person who reads this might stop and think next time before they tell a fat person who has failed at losing weight that “they just don’t want it bad enough”.
As you say, its all a matter of perspective. I’m never going to have yours. You are never going to have mine. And I say that’s what makes conversations like this valuable and wonderful.
Yep, understood. No worries.
I know I’m on the lower end of being overweight, but I’m still overweight and mad so I’m doing something about it.
If you read my comments to others here who are also OW and mad, I am supportive of them and hope they succeed. You’re right in that we all have different perspectives, agitation points, and standards, which does make for good points and counter points.
I don’t like to judge anybody, especially if I’ve never walked in their shoes.
According to the chart, looks like I am just five pounds from being within my range. Being sick for the last four days paid off! :).
Jokes aside, I think it is the plight of people who work full-time sitting down. There are a few people at the agency I work that have set up makeshift standing stations for themselves so that they are standing more than sitting during the day. I am intrigued!
I love the weight loss side effect of being sick! Seriously! As an optimist, that’s what I think about when I’m sick for sure.
I love your enthusiasm for the body change you are looking for. I have come to believe (through experience) in Tim Ferris’s 4 Hour Body guidelines – and that weight is a bad gauge of fitness.
I think Body Fat and measurements are way more important… Tim actually stress’s measurements of body parts and BF as the best way to tell if what you are doing is having an affect.
I’m 43 now, 220lbs with 16.5% BF – according to my handheld Omron. I think the BF sensors in the scales are off too much and ignore mine.
I’m one of the recovering masses getting back on track after the Thanksgiving-New Years bing eating. I record every time I measure weight and BF, in late July, I was at 14% BF and 208. Felt good as I ran two half marathons over the summer.
With the outline of what you are going to do for fitness above, I could see you getting stronger and not actually losing weight at all. Watch your measurements and the BF ’cause the muscle’s you will be adding will counteract any fat you release (you don’t lose fat, cause when you lose something, you go look for it!! Release it!)
Anyway- great attitude, you certainly have your big why going for you!
Best of luck and I hope you post updates on this subject!
Matt
Matt, how tall are you at 220lbs?
The doctor says 8-18% is an acceptable body fat percentage, but me at 15% and you at 16.5% is pushing the high-end, even thought it’s OK. I mean, that’s 30+ pounds of fat on my body, and I just imagine how much quicker and leaner with just 15 pounds of fat essentials!
I bet you really did feel great at 14% BF. Let’s get back down there together and more!
S
I’m 6′ 4″ – and I agree that I’m pushing the high end. When I started tracking BF over a year ago, I was over 20%. I know how much better I feel when I’m closer to 15%. BTW – I ran two 1/2 marathons last summer (my body is NOT the typical marathoner!) and the lower the BF, the better I felt running.
I plan on a marathon this year, so I need to get my diet and, therefore, BF down. Less Injuries that way and feeling much better.
I’m trying to get my wife on board with a more Slow-Carb/Paleo diet – it can be tough to be the only one in a household on a ‘different’ eating plan!
I agree, 14% is the next stop!
Nice work Matt! That’s great you ran two 1/2 marathons! If the three-legged bear were chasing me as I mentioned in my article, I think he’d catch up to me by mile 7 FOR SURE!
Let me know when you do that full marathon. That would be excellent.
I’m 35 years old, 6’4″ with a big frame, and I’m currently weighing in around 250. I think my ideal weight is closer to 200 lbs or so. Yup, I’ve got a ways to go.
Last year I started in on the weight loss thing, mainly focusing on healthier eating. I lost 30 lbs (started at around 270), and then gained about 10 back after losing some momentum and falling into old habits.
This year my goal is go lose those extra 50 lbs – and to do that I’m starting P90X this month – combining the healthier eating that I did for part of the year last year with more frequent exercise. So we’ll see how it goes!
I used to be on that 2-3 hours of tennis every day program playing all through high school, and teaching it in college – but not sure how long I would last these days..
Hi Peter – I hope you took advantage of your height for your serve! That must be fun pounding the serve flat and at a sharper trajectory!
200lbs sounds great. Michael Jordan was 6’6 and played at 205-210.
Hey Sam,
For consistency sake, only weigh yourself in the morning when you first wake up before eating or drinking anything, but after you go to the bathroom. This will give you a good tracking baseline. I’m medium frame, 6’1″, 34 yrs old, and now at 184. I’m in the same boat, my plan is to get to 169 by the July 4th, but my stretch goal is to do it before I head to the Phillipines in late May. Weigh creep has definitely creeped in on me!
Brian, you are spot on in telling me to be consistent in weighing myself the same time after the same function every year. I am a dumbass for not doing so!
I know i couldnt have gained 5 pounds in 48 hrs, yet still beat myself up. Thank you for your encouragement.
Yo, Sammo. 2011 was my year to lose weight (42 pounds in 6 months). In previous failure plagued years, I thought running more would do the trick. Last year I quit all exercise and focused entirely on my diet. I was amazed at how much mindless snacking I had been participating in during the day, especially at work.
I’m not saying working out won’t work. But you might want to experiment for 30 days with a diet only weight loss program. The issue I had with working out a lot is that I felt hungry…all the time. So, whether willfully, or subconsciously, I would sabatoge my efforts by eating whatever the heck I wanted thinking that working out would neutralize the bad food choices.
So, maybe instead of on killing yourself with exercise, focus on cutting out sugar and other insulin spiking foods. And be sure to give yourself one day a week of pure gluttony :-)
Jerret, I agree with you 100% that it’s more about less food intake and better food than exercising. Exercising just makes me hungry and risks me overreacting a lot of times!
I once ate 25% less for 3 months and lost 8 pounds. I then worked out 3x more for 3 months and gained 1 pound!
Sounds like a great goal sam, and I must say these charts make me mad as well. I’m not exactly sure how tall I am, but I’d guess 6′ or 6’1 – and with my weight of around 170, im sitting right at the top of the former, and towards the top of the latter. I dont really feel out of shape or unfit though, and nor do I constantly eat huge amounts.
I’m about 10lbs off my all time high of 180, which was clinically overwieght, but I look the same as I do now – because muscle weighs more than fat, and i was spending 2 hours in the gym every day for about 8 months running.
As a suggestion to lose some weight – try drinking more water.
If anybody spends 2 hrs in the gym everyday for 8 months, there’s no doubt they will be fit!
But water is heavy. Haha
Good on ya, Sam for having a goal w/clear statements to get there. Now then, I grow weary of hearing so many complain about “weight”, especially “ideal weight”. Not to mention “frame size” or “bone structure.” Consider the numbers in terms of mass, and actual physical abilities. If you have the endurance to play a solid hour or so, 5’10” and 165 isn’t shabby. A buddy of mine is like 6′ and 210-ish, but he runs 5-10k at least 3/wk plus his other work-out. (think Insanity or P90X-like) While clinically ‘overweight’, he is in shape.
As you’ve probably discovered, the important considerations are weight, height and body-fat in this equation. After that what matters is the body’s metabolism. Diet (i.e. overall eating habits) have the greatest effect, not only on weight/ body fat, but metabolism as well.
Reducing then eliminating refined/processed sugars, soda, and anything “diet” then replacing w/ quality foods- fruits, veggies, lean meats, etc. will be your best friend in this venture. As well as smaller snacks and meals more frequently throughout the day. This decreased quantity, increased frequency of more complex foods will make your metabolism work.
Also, there are some who suggest that this kind of diet is more in line w/ how our ancestors ate; therefore it is how our own bodies evolved to digest foods. From the ancient hunter/gatherer societies forward to modern-day humans.
Those are just my thoughts on the whole diet/weight thing. I’ll put my soap box away now.
I can play a two hour match, no problem, but will be tired.
What’s your height, weight, and body fat so I can gain more perspective about you?
Sorry, did not think about that. I’m around 5’9″, 145 w/ 14.5%. My fitness plan of choice is FfitDeck. Usually I have a decent enough diet; no soda, mostly water, some coffee ( ~2 mugs/ day) and a fair spread throughout the food groups.
Good on ya! I don’t think I could play half a match anymore w/o a rest. My own 2-mile run time has doubled at best. Being tired afterward and being finished afterward are two distinct things, I think. You sound in good shape.
Thx JR. I remember 14.5% BMI once, sniff, haha.
I really find fit folks inspiring, since it’s so hard to maintain, especially as I get older.
14.5% is my body fat percantage according to my home scales. According to the CDC, my BMI is 21.4. While there is a relationship in the two, they are distinctly different numbers. BMI relates height/weight whereas my 14.5% is more of a ratio of fat:lean muscle mass.
Just wanted to clarify those numbers a little better.
145lbs at 5’9″ seems VERY light come to think of it. Are you skinny looking?
I’m small/medium frame and my weight is right in that range.
You can also try eating smaller meals more often. This isn’t easy if you eat out a lot though.
The restaurants’ portion size is way out of proportion.
Yeah, when you can order anything you want bc it’s a business expense, it’s hard not to go crazy.
Nice work being ideal weight!
I am a small frame according to this chart and I am within range which is good. However this is a new thing for me. I have worked hard at taking control of my health the last couple years and it is nice to see it pay off. I think you have some great goals and some great steps on how to reach them. I am a vegetarian and I can vouch for how much better you feel and how much lighter you can be when you cut out meat. I won’t ever go back to my carnivore ways.
You can do it Sam. We are all rooting for you.
Thanks Miss T! Good stuff being vegetarian and being within the range. I will endeavor to follow your lead!
You seem to be in a fine weight range to me but maybe I’m just delusional bc according to this chart–I’m super overweight (although I wear a size 8).
Anyway, just wanted to tout my 10 pound challenge to you since you’re planning on losing weight anyway. lots of prizes, $75, $50, $25, an ipod shuffle and more!
Sounds good. Will check it out later today!
I’m 6′, weigh 155.
Here’s a post I wrote today for my blog: https://www.uncommonlybrilliant.blogspot.com/2012/01/losing-weight-healthfully.html
Sam, you know me, really, I’m not just trying to push my blog.
Wow Mike! Awesome!!
I’m gonna check it out during lunch break. What’s your age range?
You can push your site all you want no problemo!
57.
Thanks Sam.
You appear to me to be in the proper weight range. But you know your body.
By American standards you are considered slim, if not skinny, but you
know you more than anyone else.
Sam, my favorite nutrition book of all is called “The Pleasure Trap”.
Will check out the book. Thanks Mike.
I never knew you had a blog. You should link it to your name at least!
I never knew you had a blog. You should link it to your name at least!
Sam, are you talking about when I make a comment on a blog and I have
the space to write in my blog? If so, I usually do that.
If you’re talking about something else, could you please tell me what you mean?
I’m happy you would check out a book on my recommendation. That
usually is not my experience. Thank you for that.
https://uncommonlybrilliant.blogspot.com/2011/12/if-i-could-recommend-two-books.html
Been there and done that! As you get older, you have to work harder to keep your metabolism up. I am 5 ft. 9 ins. and 147 lbs. I have developed a routine that works for me. You may want to look at what throws you off. For example client lunches and dinners are probably biggies! Make small changes to seafood or salads or just smaller portions. Losing weight can be difficult because muscle is heavier than fat. Good luck.
Wow Larry, you are fit!!! Inspirational man. Yes, these client meals are brutal on the diet!
Who can resist a free wagyu primerib steak??
Whenever I go to fine restaurants, my downfall is New Zealand lamb chops! I just love them with a mustard sauce and pommes frites. I am drooling just thinking about it. I may have it 1-2 times a year. Hmmm, I have out of town guests, this may be an excuse to have them!
Yum!
The way I go out, I eat that type of meal 1-2 times a WEEK! And lamb chops are on the lighter side! Yikes.
Yeah, the BMI body fat electric thingy at the gym said I’m at 15%. Healthy range is 8%-18%, but still DOUBLE where I was 20 years ago. Not good.
How heavy are you?
Share your long story!
You must be jacked if you want to be back at 180, no?
5’8 here – I have a large frame…at my peak lifting days I was wearing a 48 suit jacket and maxed out on the bench at a pretty good amount. However, when you take away lifting seriously for 6 or 8 years but still eat that way you get me!
I just started up martial arts again and I’d be PUMPED to get down to 195 (at 220ish now).
Sounds good Evan. What were you hoisting up at when you were at your strongest? The most I ever got was 215lbs. My friend, who is 160lbs, 5’11 can bench 350lbs, and I was amazed!
315 but I was 20 or so at the time….at 30 and 1 month not so much
You are strong like bull Evan.
Maybe I could do 185lbs now, I donno. Might brake my arm hahaha.
They say if we can bench out body weight, we’re good!
I didn’t realize the variance between sources was so big for the weight tables. I don’t watch sports on TV but I like your tip on doing situps and pushups simultaneously. Thats the right way to multitask! I’m not aiming for a specific weight this year but I did write up a lot of specific fitness and health goals for 2012. Overall I’m trying to increase my cardio, flexibility, and in take of raw foods. Best of luck with your target weight, you sound determined so I bet you can do it!
I’ve been following your Bollywood Bhangra dance classes. Hope that’s helping and you are enjoying!
I once lost 15 lbs from all fruit diet. I just ate fruit for lunch and then a normal dinner for one month. I also went to the gym 4x a week for 4 weeks. I went from 183-168 lbs doing this. But as soon as I stopped I gained it all back in no time. Losing weight is possible short term but for long term it’s a out a archangel in lifestyle which is very hard for most of us.
I thought fruit is high in fructose sugar, and therefore not very conducive to losing weight? I LOOOOVE fruit, particular white puree mango.
Minor nitpick on determining frame size… I’ve heard the same thing over and over about putting your fingers around your wrist, but I don’t buy it b/c that test is influenced by two things (wrist size and hand size) and only the former really relates to frame size. A better test is to measure the distance around your wrist, as well as elbow breadth, and compare them to a chart based on your gender & height, or use a calculator like this one:
I bring this up in part because the hand-around-the-wrist test would tell you that I’m amongst the smallest of the small boned, but it’s mainly because I have rather large hands w/long fingers. If you looked at me, you’d never say I’m “small boned”, and when I’ve done the measurements I come out right on the line b/t medium and large frame.
Anyhoo… I’m still a bit higher than where I should be no matter how you slice it, though I have dropped around 25 lbs over the past two years. My goal for this year is 12 in ’12… That is, to lose another 12 pounds. Good luck!
I’m glad you ended the comment with “no matter how you alce it” because that really is the reality.
I made excuses for 11 damn years! No more!
I don’t put too much value in charts like these, and I try not to obsess over weight myself. The charts are made for an “average” person, so not everyone will fit into them. They also don’t work for those that are muscular. A better way to judge what kind of shape you’re in is body fat percentage, which you can find out through various tests.
I really like your strategies above, especially the 40% vegetarian and other eating ones. I think eating properly is much more important than people in general realize.
I’m midway through Insanity right now. I’ve definitely gained muscle in the first 4 weeks, but my gut wasn’t helped by the holiday eating. Good luck, Sam!
I worried little about my weight up to about 25, but now that I’m older and go out non stop for work and workout 50% less, I worry now.
It’s harder to stay fit the older we get, but again, that’s just another BAD excuse!!
I thought these charts were a little unrealistic too until I saw several other charts which had weights about 5-10lbs LOWER for the ideal weight ie 140-153 for a man 5’10”! I spent several hours researching online, in the bookstore and talking to a trainer. The above chart, although difficult for those not in the range to accept, is ideal based on nutritionists and doctor recommendations.
I’ve been way too soft on myself for too long!
Agreed – the American, ahem, excuse me – the North American population has become too complacent with weight in general. It’s costing hundreds of millions of dollars because we refuse to take care of ourselves. Good for you for identifying that you’ve begun to slip and now it’s time to do something about it! Best of luck with the journey
Ummm, what the heck is the “prescription route”? And why are you on it as a 21 year old young buck?
K. Won’t ask why you are on meds. Glad there’s a good side effect!
I’m 5’8″. At my peak, I hit 170. Last year I got down to 155 which I was cool with. With the holidays, I’m around 160. I have set a couple of incremental goals: Get back to 155 first. Then, I’d like to get down to around 152 and stay in that range.
Welcome back MB! 150-152 at 5’8″ sounds really good to me. Good luck!
Good luck to you in 2012. It seems like a reasonable goal.
I lost a great deal of weight, 50+ lbs., about five years ago. I have always been really active but I had three kids and got older and I was still eating like a teenager, constantly and too excess. I started counting calories and boosted my exercise routine. I was really never on a diet, I ate what I wanted I just worked with portion control. It took me about eight months but I am at comfortable weight. I could probably lose some more pounds but I am really happy with where I am.
50lbs is great!
I guess so long as you are happy where you are, that’s the most important thing. I’m always amazed when women can get back into pre pregnancy weight.
I’m not happy with my weight creep, hence this post.