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The squat is the quintessential lower body exercise for many folks that lift weights. It involves stabilizing your core and using the power of leg muscles to move the weight. There are many variations to the movement to emphasize different objectives.

The box squat is one such variation. It was popularized in powerlifting circles and has been used by many weightlifters.

Controlling the lowering phase of the movement can be a great option when youre focusing on eccentric muscle work.

Conversely, the lifter can work on explosiveness during the concentric or lifting phase of the movement.

Box squats can add variety to your lifting or help you to focus on different aspects of the squatting movement. This can help you improve your standard barbell squat ability, especially if you are experiencing a workout plateau.

If the box squat is something you want to try, then its important to know what it is, how to perform it, and the benefits you can gain.

The box squat is exactly like a standard squat, except that there is a dedicated pause at the bottom of the movement. It involves using a knee-height box that allows you to lower yourself until your thighs are relatively parallel with the ground.

The box squat typically involves a more vertical shin position than a traditional squat. In addition, the trunk is typically more upright than in the traditional squat and you stand with a wider stance. This positioning emphasizes the hip extensors during both phases of the movement.

The lift requires a squat rack and a plyometric box or bench at the appropriate height. The height of the box should allow your thighs to be parallel to the ground when you are seated.

Place a plyometric box approximately 3 feet behind the squat rack. This allows enough distance for you to comfortably squat without the bar running into the rack.

Also, start with either the bar or one very light weight to practice proper form. This movement uses less weight than the regular squat.

Next, step under the bar and position yourself so the bar is on your upper back (not directly on your neck). It will feel like the bar is on the natural shelf made by your shoulders. Position your feet wider than shoulder-width apart. Unrack the weight and step back so the box is just behind your feet.

Keep your core tight and your feet wide with toes pointed slightly out. Unlock your hips to sit back, then bend your knees as you lower your body down to the box with good control. Keep your weight (center of mass) over your feet and descend until youre sitting.

Think of pushing your knees out slightly as you lower to keep them in line with your feet. Some lifters refer to this as screwing your feet into the ground. This ensures your knees wont cave in as you lower and raise, which puts undue stress on your knees.

Allow yourself to sit on the box for a 1-2 count but keep your trunk tall and active to continue holding the weight.

Then slightly hinge forward at your hips as you drive yourself upward squeezing your glutes and hamstrings to lift. Return to the upright position.

Perform 612 repetitions for 34 sets.

The height of the box you use will depend on your height and leg length. Select a box height that allows your thighs to be close to parallel with the ground when you are sitting.

The box height will also help you modify or progress the exercise. Use a taller box to make the exercise easier or a shorter box to add more difficulty. A higher box puts the joints through less range of motion, while the lower box increases it.

However, its important to know that joints also have more force on them the lower you go (1).

More force on the joints is not always a bad thing. However, if youre experiencing pain, then its advisable to select a higher box. If you also have pain with other squatting movements or when using a taller box, it would be good to consult a medical professional before working on this movement.

The box squat targets the gluteal muscles of the buttocks. However, the hamstrings, quadriceps (front thigh), and front shin muscles are also working to perform the movement.

Your core muscles in the abdomen and back extensors are stabilizing your trunk during the movement. This keeps your spine neutral during the movement to prevent injury to the back.

The hip abductors are also working to stabilize the hips and knees during the movement. This decreases excessive torque at the knees as you lower and raise. In plain terms, it keeps your knees from caving in as you lower and raise yourself during the squat.

The box squat allows you to focus on the concentric (pressing up) and eccentric (lowering down) parts of the squat separately. It also helps to slow your movement and help you refine and control the entire range of motion.

The box squat adds focus to your buttocks and back extensor muscles as well as the rest of the muscles of the posterior chain.

Finally, the box squat can be easier on the knees given the pause in the middle of the movement. The angles are different at the knee joint and may be easier to tolerate than a standard squat.

The box squat is a variation of the standard squat. Nevertheless, there are some variations you can make to it that can add further variety to this movement. Variety, as they say, is the spice of life.

You can always substitute one or two of your sets with these variations that target the muscle in different ways.

Note that these variations are more challenging and therefore are typically performed as bodyweight exercises.

The single-leg box squat is performed just like a typical box squat. This version is more difficult and is typically done without using weight. It challenges hip stability much more. The goal is to keep the hips level as you lower and raise (2).

Also, keep the knee in alignment with the foot as you raise and lower. You can check this by performing the exercise in front of a mirror.

Stand in front of the box, facing away from it, with your feet shoulder-width apart. Shift your weight onto one leg and lift the other foot slightly off the floor.

Bend your hips back and slowly lower down to the bench. Your leg in the air will move in front of you as you lower. Remember to keep your pelvis level as you descend.

Pause for a 1-2 count. Then hinge forward at the hips slightly as you drive back to standing. Keep the leg in the air in front of you throughout the movement.

If you have difficulty controlling the movement, you can reach your hands out in front of you to keep your center of mass forward.

Perform 23 sets of 48 repetitions on each leg.

The box squat jump is a more dynamic movement than the box squat. Instead of just driving up forcefully, you are adding the ballistic nature at the top. Its typically done without weight but can be performed wearing a weighted vest. Just keep the weight light.

The emphasis is on the jump in this version. Thus, good form and mechanics are vital.

Start and perform as you would the regular box squat. However, after you sit and pause, continue to drive yourself upward adding a jump at the end. Pause for a 1-2 count after the jump and then perform another repetition.

Complete 48 repetitions for 3 sets.

Box squats are good for adding variety to a workout if your lower body routine has gotten stale or you want to vary the squat exercise.

They are also good for helping to push past a plateau in your squats. If you cant add weight to your squats, try adding this movement. Taking the momentum out of the regular squat means youll have to work harder on the rising phase of the movement.

People who have difficulty performing a regular squat may be able to do box squats as they call for a longer pause between sitting and standing.

The box squat uses a seated pause between the lowering and raising phases of a squat.

No. The box squat removes the momentum from bouncing at the lowest point of the squat. It can be more difficult because it requires more control.

Box squats tend to be more difficult than a standard squat. They remove momentum, which increases the challenge.

Typically, people use a plyometric box, but you can certainly use a weight bench, chair, or coffee table. Any surface that is sturdy enough to hold your body weight, plus any additional weight you are holding, will work.

The box squat is an excellent way to add variety to your workout as well as help you push past a plateau in your standard squatting routine.

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Box Squats: Muscles Worked, Benefits, and How To - Healthline

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Kevin Trainor July 27, 2022

CBS Sports Best in College Sports Rankings

FAYETTEVILLE, Ark. The University of Arkansas remarkable athletics success continues to garner national recognition. The Razorbacks ranked first in the Southeastern Conference and fifth nationally in the recently released CBS Sports Best in College Sports Rankings.

Arkansas was the top performing athletics program in the SEC and one of three conference programs in the top 10 of the rankings. The Razorbacks finished with 459.5 points, including 132.5 for football, 146 for mens basketball, 25 for womens basketball, 83 for baseball and 73 for womens soccer.

The rankings were based on finishes during the 2021-22 athletics year, including finishes in football, mens basketball, womens basketball and two wild card sports among baseball, softball, volleyball, soccer, gymnastics, lacrosse, hockey and wrestling. Points earned for finishes in football (x2.5) and mens basketball (x2) were multiplied as part of the ranking formula.

Coach Sam Pittman and the Razorback football team turned in one of the best gridiron seasons in recent history in 2021. Arkansas capped a remarkable 9-4 season with a 24-10 win over Penn State in the Outback Bowl. The Razorbacks earned a final national ranking of No. 20 in the USA Today / AFCA Coaches poll.

Coach Eric Musselman and the Razorback mens basketball team made a deep run into the NCAA Tournament for the second consecutive year. The Razorbacks won three games in the draw, including a win over No.1 Gonzaga in the Sweet Sixteen to advance to the Elite Eight and the West Regional Final. It marked the first time Arkansas has advanced to the Elite Eight in back-to-back seasons since the 1993-94 and 1994-95 campaigns.

Arkansas made a return trip to the NCAA Womens Basketball Tournament, after qualifying for the Big Dance in 2020-21 as well. If not for a pandemic shortened 2019-20 campaign, the Razorbacks would have earned three-straight NCAA appearances.

Arkansas culminated its 2021-22 season with its 11th appearance at the College World Series. The Razorbacks took to the road to win an NCAA Regional in Stillwater, Oklahoma and a NCAA Super Regional in Chapel Hill, North Carolina to earn a berth to the national championship in Omaha, Nebraska. Arkansas finished third at the CWS, falling just one game short of the championship series. The Hogs advanced to the College World Series for the third time in the past four full seasons

Arkansas won its third straight SEC regular season crown, before advancing to the Elite Eight round of the NCAA Womens Soccer Tournament for the first time in program history. The program record postseason run came up just short of the programs first berth in the NCAA Final Four, when the Razorbacks fell to Rutgers in a penalty kick shootout in the Elite Eight match.

Last month, Arkansas finished a program-record best seventh in the Learfield Directors Cup, earning the top finish by any program with 19 sports or fewer. The Razorbacks tallied eight Southeastern Conference championships and recorded nine top-10 national finishes to best the programs previous Directors Cup best finish, eighth, in the 2020-21 athletics season.

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Arkansas Tops SEC and ranks No. 5 nationally in CBS Sports' Best in College Sports Rankings - Razorbacks Arkansas

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Listen to your body

While some keto diets are strict, Hannah recommends always putting what the body needs first to avoid any unnecessary health issues.

"If you are hungry or feeling low on energy, eat a keto friendly snack," she said.

"Make sure you eat regularly through the day and listen to what your body needs.

"This can lead us to reach for carb heavy convenience food to lift our mood and banish the hunger."

Eating less processed foods on a keto diet can lower the body's sodium level and Hannah revealed this knocks electrolytes "out of balance".

She said: "Sodium plays an important role in regulating our internal water balance, too little sodium can mean the body does not absorb water as well as it should causing issues like brain fog, fatigue, muscle cramps and stomach problems as well as causing the initial 'keto flu' side effects to be more intense.

"Keep everything in balance by adding a pinch of good quality salt like rock salt or Himalayan sea salt to your meals," she told the Daily Record.

Originally posted here:
Keto diet: 'Eat regularly' and still lose weight - what you can eat on a high-fat diet - Express

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All the spices used in making this drink are very effective when it comes to weight loss. While some of the spices help in easier digestion and boosting metabolism, others help remove excess fat from your body. Here are some of the common benefits of each spice that you must know about.

Cumin Seeds They are known to be highly digestives and soothe the stomach. Cumin seeds have essential oil in it which can stimulate the acidity. They are also known to be rich in iron and manganese and thus prevent several deficiencies.

Cinnamon Stick This spice is known to be loaded with antioxidants with anti-inflammatory properties. In the past, cinnamon stick has been used as a powerful medicine to treat diarrhea, gas and GastroIntestinal (GI) diseases. It has also been used to treat the period cramps. Cinnamon is also known to lower blood sugar levels while reducing the risk of heart diseases.

Carom Seeds Commonly known as ajwain in India, this spice has anti-inflammatory properties in it and can also help in improving cholesterol levels. From improving the digestive tract to losing weight, carom is known to be very useful for those people, who are trying to lose weight.

Fennel Seeds This spice is known to be a rich source of fibre that helps you stay away from all the extra food. This also means that the spice makes you feel full for longer duration & thus prevents overeating. All this leads to the consumption of lesser calories and which helps in staying fit all day.

Coriander Seeds Did you know that the coriander seeds are known to help by reducing radical activity as they have antioxidants present in them. This means that these seeds boost the defense mechanism while giving your stomach a little rest, which further helps in lowering the cholesterol levels. As the Chinese can have full year.

If you like this 5-spice tea, then do try it and let us know your feedback on it.

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This 5-spice tea can help you lose belly fat quickly - Times of India

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It might be difficult to lose weight after the age of 40. Slowing metabolism and a decrease in daily physical activity can lead to weight gain if these biological changes are not matched with a corresponding reduction in dietary calories. Still, shedding pounds after age 40 is not a hopeless endeavour. Here are a few ways to tackle mid-life weight loss.

Over the 40s, may find it easier to gain weight and harder to lose it. Changes in activity, diet, hormones and fat storage can all have a role. But a few simple steps may help you slim down.

Halve your plate at each meal. Green produce has more nutrients and less fat and calories than meat, dairy, or grains. It may help you feel full when eating less. Apples and berries replace high-fat or high-sugar snacks.

Oatmeal or whole wheat toast with fruit is recommended for breakfast. It can curb midmorning hunger that leads to unhealthy grab-and-go or lunch overeating. Small meals or snacks every few hours can control your appetite.

If you consume most of your daily calories before 3PM, you may lose more weight than if you eat a large meal later. But what you eat is still more important than when you eat it.

A lot of extra fat and calories can come from the way you prepare food. Instead of frying, baking, or broiling food. Avoid indulging in fried and creamy foods.

As you age, you become less active and need fewer calories. To lose weight, reduce your calorie intake. A food diary or app can help you track calories and eat less.

When you are busy with work, children, and life, you may be tempted to eat on the go or multitask. If you do not focus on your food, you will soon overeat and be hungry again. At mealtime, focus on your plate, not your TV or computer. This helps your brain recognise fullness.

Switch to water if you drink sugar-sweetened coffee, tea, soft drinks, or energy drinks. Your sugary drinks can cause weight gain and diabetes.

Not all beer bellies are alcohol-related. Alcohol can contribute to middle-age "spare tires." A glass of beer or wine has 150 calories, which adds up quickly. Plus, alcohol makes you hungry, so you may eat more.

Many 40-somethings don't have time to exercise between desk jobs, commuting, and family activities. At least 2 hours of moderate physical activity (such as brisk walking or light yard work) is crucial for weight and health. Prioritise calendar times.

Following age 40, people lose muscle naturally, especially women after menopause. Because muscle consumes more calories than fat, it can decrease your metabolism and make losing weight more difficult. Lifting weights or performing body-weight workouts such as push-ups and squats at least twice a week might help you keep those muscles.

Stress might increase your tendency to overeat unhealthy foods and make it more difficult for your body to break down fat. Yoga, deep breathing, meditation, going on a stroll, or reading a good book are all good options. Everyone's stress reduction needs are different, so figure out what works best for you.

After the age of 40, a variety of factors can disrupt your sleep, including health issues, stress, drugs, and, for women, menopause. On the other hand, people who do not get enough sleep are more prone to acquire weight. If you do not get enough sleep because you are too busy or anxious, attempt to adjust your behaviours and get into a pattern.

If you eat well and exercise consistently but still cannot lose weight, your thyroid may be malfunctioning. This affects roughly 5 percent of the population, with women and persons over 60 being the most vulnerable. It can induce weariness, joint or muscular discomfort, and depression, in addition to weight gain. Medications can assist, so get it tested if you suspect there is a problem.

Many people find that losing weight with others is easier than losing weight alone. For example, you may enter a weight-loss contest at work, join a social media group, or invite a friend to join you for early-morning walks or gym courses. Other people who share your goals can hold you accountable and encourage you as you improve.

If you are having trouble meeting your weight-loss goals after age 40, a careful observation of lifestyle and consideration of the above list can help towards losing weight in your 40s.

Originally posted here:
Ways to shed pounds after 40 - The Daily Star

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When trying to lose weight healthily, its imperative to eat a well-balanced diet powered by nutrients found in fruits and vegetables. With that said, there are some ways to cook veggies that are healthier than others, and we checked in with health, nutrition and weight loss experts to learn more. Read on for tips, suggestions and insight from Josh Schlottman, CSCS, certified personal trainer and nutritionist, and Lisa Richards, registered nutritionist and creator of The Candida Diet.

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"Roasting your vegetables is the healthiest and easiest way to cook them," Schlottman says, when it comes to healthily preparing veggies for weight loss. "Ive found as a personal trainer that the easier you can make eating healthy, then the more likely youll end up doing it," he explains. Schlottman adds that "the harder and more complicated you make cooking your veggies," then the "less likely you are" to keep it up over time.

"Youre able to cook up a lot of vegetables while quickly preparing yourself for a handful of days of ready-to-eat veggies," he continues. "You can conveniently add a handful of already roasted vegetables to the plates youre eating the rest of the day." He adds that you can also "roast up vegetables" that arent in their freshest, salad-ready state.

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"All you have to do is cut up the vegetables in about the same size so theyll end up cooking at the same pace," he advises. Schlottman suggests then "sprinkling some avocado oil over the veggies" and also adding some salt and pepper. "Then, just cook until you can use a fork to easily prick the veggies," he recommends.

Richards agrees, and points out that vegetables "can be cooked and maintain their nutrients and health through other means than frying."There are a few reasons, she says, why frying vegetables is so much "less healthy than other possible cooking methods," like roasting them. One of the primary concerns, Richards says, is "the amount of fat you're introducing to a relatively low fat food naturally."

This fat equates to an "increase in calories, at 9 calories per gram," which she says can greatly impact the possibility of healthy weight loss. "Heart health and dangerous weight gain become a concern for those taking in excess dietary fat," Richards concludes. Even if healthyfats are chosen, these are often "high in omega-6 fatty acids, which can be inflammatory and damaging" if not balanced with omega-3 fats in the diet. With that said, roasting seems to be the way to go!

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What Is The Healthiest Way To Cook Your Veggies? We Asked Weight Loss Experts - SheFinds

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Over the years, several health foods have been developed, and are extremely popular within the diet industry. Take avocado toast, for example, or trendy almond milk, while they seem healthy and nutritious, they can hinder weight loss efforts. Registered nutritionist Amy Shapiro and registered dietitian Maria Bella gave their thoughts on several foods.

Amy explained how avocado toast has lots of heart-healthy fats.

The NHS recommends men eat no more than 30g of saturated fat a day, and women no more than 20g.

100g of avocado contains 20g of fat, of which 5g is saturated.

But its important to pay attention to the type of bread the avocado is spread on.

If you are using whole wheat bread, make sure it has at least five grams of fibre per serving, Maria said.

There is such a thing as eating too much of an ingredient thought.

Amy said: People need to avoid adding too much avocado to the toast when they are making it.

Restaurants, in particular, tend to add an entire avocado on one slice of bread instead of her recommended quarter amount.

The experts suggest adding other ingredients to avocado toast, such as eggs, smoked salmon or sunflower seeds to boost the benefits.

READ MORE:Paul Hollywood drops a stone eating same two meals every day

Maria said: The good part is that it is low in calories. The bad is that it is low in protein.

Almond milk is a great alternative for those who cant or prefer not to consume dairy.

But even though almonds are a good source of protein, almond milk is not.

It is also low in calcium compared to regular milk.

If youre looking for a low-calorie milk alternative, consider almond milk.

If youre looking for high calcium or protein, then switch to another type of milk.

Amy also recommends buying unsweetened almond milk because it gets rid of the added sugars.

READ MORE:WW diet: The weight loss method that lets you eat favourite snacks

Protein shakes can provide a quick form of protein for the body.

Since it is in liquid form, it is digested more quickly by the body making it fast-acting.

This is good for rebuilding muscles after an intense workout.

If consumed as a meal, protein shakes can help slow down the digestion of sugars, Amy said.

But, studies show that chewing solid foods sends signals to our hypothalamus - a brain region responsible for satiety and hunger symptoms - that we are full, Maria told The Daily Mail.

So if given a choice between drinking blended produce or eating real fruits and veggies, I would recommend the latter.

Protein shakes can also hinder weight loss.

Read more:
Nutritionist shares five healthy foods you should avoid if youre trying to lose weight - Express

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NBA Players are supreme athletes, even if they reach the ripe old age of 50. Shaquille ONeal showed off this capacity by shedding 50lbs!

Athletes, especially professional athletes can get in shape fairly quickly. No matter the age or current status, they have the experience and the ability to gain or lose weight rather quickly.

This is very evident in their transformation from when they were in their rookie years to their primes. NBA players especially have gone from looking skinny to putting on pounds and pounds of muscle.

Giannis Antetokounmpo, is one example but perhaps the biggest one is Shaquille ONeal. The center arrived in the league slender and strong, and he was dominant almost off the bat.

However, he rapidly gained weight and started to increase his explosive strength along with a supreme ability to score in the post. There was no stopping him.

During his career, he went from 290lbs during his rookie year to a whopping 395lbs during his final year with the Lakers. The drastic loss and gain helped him adjust his game to a great degree and exploit his opponents.

But his real adventure came after retirement and, in fact, it happened just a few months ago.

Also read: Dont put anybody on a pedestal!: $400 million worth Shaquille ONeal shares how his controversial comments stopped him from being a Trillionaire

As per Shaq himself, he had gained a significant amount of weight during the pandemic. Staying locked up in the house and consuming calories meant that the big man went through a significant weight change.

He decided that he had ballooned enough and didnt want to be ridiculed for it, *cough* Charles Barkley *cough*. So he put himself through the paces.

As per reports and comments from Jewel Wicker of Mens Health magazine, Shaq put himself through four workouts per week!

He typically trains four days a week now for about an hour, blasting through 20 minutes of cardio and banging out 40 minutes of strength work.

The goal? Jewel says, He wants to slim down to 350 pounds and be ripped enough to go topless and post an Instagram thirst trap for his 50th birthday in March.

He also doesnt want his belly to go over his belly. As per Jewel, He doesnt want to develop the dreaded OTBB, or over-the-belt Barkley, as he puts it.

It is funny to see this banter between Shaquille and Charles motivate him enough to lose weight. As long as it resulted in something good, its great.

Also read: 7ft, 325-pound Shaquille ONeal really gobbled down a doughnut without even biting into it

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Shaquille O'Neal shaved 50lbs of pandemic weight through 4 workouts a week - The Sportsrush

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If youve ever had a standard check-up with your physician or other healthcare provider, its likely they calculated your BMI. This is a simple formula using your height and your weight to work out whether you are carrying too much fat.

Its been a standard way of judging a persons health since the early 20th century (with tweaks along the way) but although it gives a good outline of the condition that person is in, being such a simple test, it isnt the complete picture and should be looked at alongside other considerations.

To get the most accurate picture of how healthy an individual is, its important to look at what BMI doesnt take into account. Although BMI is a good starting point, considering the age, sex, ethnicity and build of a person will help create a better outline of that persons situation and whether they need to make changes to their lifestyle. There are also other ways to measure body fat (opens in new tab) that could be more accurate but these are usually based on more complicated calculations.

Contributor: Dr Juliet McGrattan

A practicing doctor for 16 years, UK-based Dr Juliet McGrattan is now an award-winning author and run coach. In addition to her years spent as a GP, she was also the lead clinical champion for physical activity in the North-West for Public Health England (opens in new tab).

BMI stands for Body Mass Index and it is commonly used to ascertain whether a person is at risk of obesity or being underweight. BMI measurements correlate with many obesity-related health issues, so it is a valid starting point when looking at a persons state of health. Its also easy to understand since its based on a numerical scale.

Each entry on the scale relates to the number of kilograms per square-metre (so a BMI of 25 would be 25kg/m).

According to the CDC (opens in new tab), a BMI of less than 18.4 on the scale is deemed to be underweight. For most individuals, a BMI between 18.5 and 24.9) is considered normal or acceptable, while people between 25 and 29.9 are categorized as being overweight. Anyone with a BMI of 30 or more is considered obese.

Yet since a persons BMI isnt focusing exclusively on fat and also includes muscle and other tissues, it is not a complete assessment on its own.

To work out your BMI, you need to know:

This can be in metric or imperial measurements. There is a formula for both.

For metric, you simply work out your height in centimetre-squared, then use this number to divide your weight in kilograms (weight height).

For imperial, work out your height (in inches) and use the number to divide your weight in pounds (weight (lbs) height (in)). This time, also multiply by 703.

For an easy way to work out your BMI, you could use one of the many online calculators available, where you input your weight and height and it figures it out for you.

Health care professionals use BMI to help them assess their patients' risk factors for certain weight-related health conditions.

Measuring your BMI can help to guide you and your nurse or doctor, as to whether you are a healthy weight. says Dr Juliet McGrattan, former GP and author of Sorted: The Active Womans Guide to Health (opens in new tab). There are health risks associated with being both overweight and underweight.

Working out your BMI is not only useful on a personal level, though. BMI can be used at an individual level to help you decide if you need to gain or lose weight but it is also used at a wider level where it indicates the health of populations, Dr McGrattan adds.

So knowing the average BMI of a population, in collaboration with other health statistics, can give health professionals more information on how to target communities that may need additional help with their lifestyle and healthcare options.

If youve put your details into a calculator and the results arent within the healthy margins, dont panic.

Its important to know that BMI is just a guide and can be misleading in some people. For example, if you are very muscular, your BMI may indicate that you are overweight when you are in fact very healthy, says Dr McGrattan.

But its always worth checking if youre not sure, as there are risks associated with being on either side of the unhealthy parameters:

If your BMI is outside of the healthy range, then its a good idea to discuss it with your doctor, Dr McGrattan adds. A very low BMI could put you at an increased risk of medical conditions including osteoporosis where bones are thin and fracture easily.

There are also many known health risks associated with being overweight or obese, such as type 2 diabetes, heart disease and many types of cancer. Your doctor can help you work out what your BMI reading means for you personally and whether there are steps you need to take to correct it.

BMI is a good starting point but some researchers would argue that BMI is not a good measure of healthy weight. As McGrattan explains, Your BMI does not tell the whole story. Someone with a BMI in the normal range can be very unhealthy if they dont do regular exercise, or they smoke or drink excess amounts of alcohol.

Similarly, someone with a high BMI can be fitter and healthier than someone with a low BMI. Its all down to a question of their lifestyle and habits. BMI always needs to be interpreted alongside other factors such as lifestyle, ethnic group and other medical conditions a person might have.

As mentioned earlier, the main drawback of BMI is that it doesnt measure fat exclusively, nor does it measure where that fat is distributed on the body. It is, therefore, important to look at a BMI score in conjunction with other tests such as waist measurement to quickly establish whether a person is healthy or needs further help.

Remember, too, that good overall health includes both physical and mental health and BMI does not measure your mental health, says Dr McGrattan.

BMI remains a good way to quickly get a picture of a persons health, but is not a one-size-fits-all solution and should be looked at alongside other considerations such as lifestyle, build, sex, age, ethnicity and overall health of the individual.

If you are at all concerned about your health in relation to your BMI, ask your doctor or nurse for advice.

This article is not meant to offer medical advice and readers should consult their doctor or healthcare professional before adopting any diet or treatment.

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BMI: How to calculate it and what it really means for your health - Livescience.com

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Paul Faulder suffered from lower back pain for 30 years, until he slimmed down and completely transformed his body. He tells Mens Health how he did it.

For 30 years, Ive had a lower back problem thats led to chronic discomfort and episodes of severe pain. Since I was 16, Ive managed the issues with a combination of painkillers and chiropractic treatment. Id spend my days holding onto walls and furniture just to move around; I couldnt get dressed without holding onto a door and when I showered Id panic that I was going to slip. Daily life had become an anxiety-ridden obstacle course of avoiding the most innocuous tasks that might trigger a spasm.

My lowest point was being given gas and air at 3 a.m. in my bedroom by paramedics just to be able to get me out of bed. I spent two weeks recovering, only to have it happen againthis time I was out for the better part of a month. Having been someone that was previously in shape it was embarrassing to me, and people began to comment that I was always making excuses for not socializing, when in reality I just didnt want to be around people looking and feeling the way I did. I was in pain daily and this was severely affecting my mental health.

I decided enough was enough. I talked to my healthcare providers about how I could lead a more normal life. I had an MRI, then a referral to a neurosurgeon, who advised me to lose 2.5 stone (35 pounds) to bring my BMI into a healthy range and take the pressure off my lumbar region. However, this challenge came with the caveat that I needed to be very careful, with no repetitive spinal compression (e.g., no running), and taking great care with any weightlifting.

I decided to enroll in a transformation program at Ultimate Performances Cheshire gym. As a too-skinny teenager, Id been inspired by Arnold Schwarzenegger to get into weight training, and my dad and I even built our own home gym. Hed always said to me, Whatever life throws at you, and it will, always do what you can to be fit and healthyno one can take that off you! I took that ethos into the training with me every day.

We started with a pretty aggressive caloric reduction, cutting my daily weight-maintenance calories by more than half. I knew that was extreme, but figured I could do it for 14 weeks, and planned to maintain my lean body mass while stripping fat as quickly as possible. During that time, I kept to a strict breakdown of macros: protein, carbs, and fat.

I had a habit of eating my first meal at 1 p.m., which fit with an intermittent fasting routine that had worked well for me before. We stuck with that so I could train fasted in the morning, and I found it easier to manage my hunger. That meant I had less energy for my morning workouts, but it was a manageable trade-off.

We started with three hours a week of upper, lower, and full body workouts, with a step count of 8,000 per day. We saw some good results, and started targeting specific muscles. To keep losing weight, we introduced spinning classes and upped the daily step count to 10,000. It gets tougher the more weight you lose as your body wants to hold onto every reserve it can; our strategic shifts aimed to counter that.

Over 14 weeks, I lost 45 pounds, dropping my body fat percentage from an overweight 29.4% to a healthy 24%. My back pain has decreased by about 90%. I am more focused, calmer, and have a much more positive outlook on life. Ive been approached by friends and family asking how I managed to make such drastic improvements. Its a great pleasure to inspire them and support anyone going through the process. After all, they had supported me, knowing that this was an important change I needed to make for my health and well-being.

It was a big transformation, and, honestly, it happened quickly. Thats great, but Im very aware that it could possibly reverse just as quickly. Thats not an option for me: I refuse to return to my previous self with all the negative consequences that come with it.

So my next step is working on a phase of strength and muscle building. I happened to be watching Alan Richson in Reacher, whos about my height (64) but is obviously stacked with Hollywood levels of muscle. He and Chris Hemsworth are now my physique inspirations. Ill keep you updated on my progress!

For anyone getting started, I think firstly its important to choose carefully where you get your advice. Theres a lot of information out there, but not all of it is correct, and some can even be damaging. Think about your reasons for changing, and focus on them throughout. Engage with the process, and trust that itll lead you in the right direction. Track and monitor your progress. And finally, be accountable to someone whos influential to you.

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This Guy Had a 45-Lb. Weight Loss Transformation & Beat Back Pain - Men's Health

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