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Recipes
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CLUB MEMBERSHIP REQUIRED
There are delicious, healthy recipes to choose from.
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Meal Plans
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CLUB MEMBERSHIP REQUIRED
Chose a basic meal plan according to your personal
information or create your own - comes complete with a shopping list and
a large variety of meals and items to choose from - you can mix and
match, it is a GREAT resource that I personally LOVE.
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Thin Kitchen
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CLUB MEMBERSHIP REQUIRED
This is the awesome cooking show that you MUST watch!
You get this with a CLUB MEMBERSHIP. I have included a shot below
so you can see what it is all about.
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Michi's Ladder
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FREE - CLUB
- COACHES
This is a easy to follow guide of
the foods that are okay to eat...if you stay in the first two levels you
will have a VERY good diet.
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Body Fat Calculator
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FREE - CLUB
- COACHES
This is a simple quick way to test
your body fat by entering your waist size, weight, gender, and age.
The following information is from the official Beachbody site...
People often focus on their weight,
but body-fat percentage is a better indicator of overall fitness. It is,
however, more difficult to measure.
What is body fat?
Simply put, it's the amount of fat on your body. Some is supposed to be
there to help your body function properly. Too much will cause it to
function poorly.
Can I have too much body fat?
Yes. This is a common problem in today's world. Besides being unsightly,
too much body fat puts excessive stress on your bodily functions,
causing you to easily become sick or injured.
Can I have too little body fat?
Yes. While rarely a problem, too little body fat puts your body at risk
of serious illness. Body fat serves as an insulator, helping to protect
your body. Without it you become adversely affected by environmental
conditions.
Is losing body fat more important than losing weight?
Yes. Obesity is equivalent to having too much body fat. Weight alone
does not determine obesity. Muscle tissue weighs much more than fat.
Because of this, when you add muscle and lose fat, you shrink at the
same weight. Some of our clients have lost dress sizes while gaining
weight! On the other hand, a very thin person with high body fat, while
not “obese” on the BMI scale, may be tremendously unhealthy and in need
of gaining muscle—and weight—in order to become healthy.
How can I measure my body fat?
Two easy and inexpensive methods are the weight-to-waist ratio and the
body fat caliper (see Body Fat Tester), with the latter being more
accurate. The most accurate methods all require supervision and
equipment—such as being weighed in water—and are quite expensive. For
everyday purposes, the cheap and easy methods are effective.
Use the
body fat calculator to estimate your body fat based on some simple
measurements, which you should try to make under the same conditions
each time. This will make your readings more accurate, though they still
could be off by up to 5%. Nonetheless, as long as you are headed in the
right direction (down, in most cases), you'll know you're on the right
track.
Once I calculate my body fat, what should I do with this information?
Write it down or just remember it. Body fat percentage is merely a gauge
to let you know how your training is going. You don't need to alter your
program based on it, though having a high reading will often motivate
you to work out harder. If you suspect that you're outrageously high or
low, we recommend that you see your doctor for a consultation.
What is the Body Mass Index?
The Body Mass Index (BMI) is a calculation of body composition based on
the relationship of weight and height for adults over the age of 20. The
relation between body fat and BMI differs with age and gender. For
example, women are more likely to have a higher percentage of body fat
than men for the same BMI. On average, older people may have more body
fat than younger adults with the same BMI.
Does BMI measure body fat?
No. It's a general number that you will need to interpret. If you know
you're out of shape, knowing your BMI is helpful for you to determine
how much weight you should lose. For fit people, it doesn't indicate a
muscle-to-fat ratio and could be misleading. For example, most NFL
players and bodybuilders would be considered obese according to their
BMI ratings, even though they may be very fit with low body fat.
Is BMI a diagnostic tool?
Not really, since it's the most basic of scales. But it can certainly
give you an indication that you should lose some weight.
How can I determine my BMI?
It's a very simple. Just use the calculator below—enter your height and
weight and voila!
Once I calculate my BMI, what should I do with this information?
Nothing. It's simply a gauge of where you are. Keep working out and
re-test your BMI periodically to see how it's improving.
How many calories do I need?
Your body requires a minimum number of calories to maintain its basic
functions. This is called your Basal Metabolic Rate (BMR). It is
influenced by many factors, including age, gender, and climate. Daily
exercise adds to that requirement.
How can I lose one pound of fat per week?
A pound is approximately 3,500 calories, so you need to subtract 3,500
calories from your diet, or burn 3,500 calories through additional
exercise. Most people use a combination of both.
Once I calculate my caloric needs, what should I do with this
information?
This is just step one. Now you should choose a diet and exercise program
and a target weight. Once you've done this, consider the diet that would
be right for you or refer to the Team Beachbody meal plans, which can
help you choose the best option.
You probably often hear references to eating a “balanced diet,” but this
can be misleading. While the idea is correct, “balanced” varies for each
individual. Here are a few basic guidelines:
Calories come from proteins, fats, carbohydrates and, sometimes,
alcohol. We need all of the first three to survive and, in general, a
bit more carbohydrates than fats and proteins. Your diet should be a
reflection of our activity level and body composition. The more exercise
you do, the more carbohydrates you need, which changes the daily
percentage of your food intake. In a basic sense, proteins and fats
should remain fairly constant, while your carbohydrate intake should
fluctuate based on the amount of exercise you do in a given day.
"Low-carb" diets are for obese individuals. They are not balanced
because they don't follow the above guidelines, but they can be
effective for short-term weight loss. They are often a good first step
in bringing ones body into balance.
One pound of body fat equals approximately 3,500 calories. To lose one
pound of fat per week, you need to consume no more than the following
calories per day.
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