The 14-Day Rapid Fat Loss Eating Blueprint PDF eBook Free Download The Ultimate Fitness Formula eBook PDF | Page 24

Body Mass Index Chart
CATEGORY MEN WOMEN
Essential Fat 2 to 5% 10 to 15%
Athletic 6 to 15% 14 to 20%
General Fitness 14 to 17% 21 to 24%
Average 18 to 24% 25 to 31%
Obese Over 25% Over 32%
If you feel comfortable taking your own measurements, that’s fine, but it would probably be best to
consult with a fitness professional who has a proven track record doing fitness assessments on clients.
Once you have your measurements, write them down and keep them in a safe place so you can refer to
them on a regular basis. As a rule of thumb, recheck your assessments every four weeks.
90% Quality Rule
Before you start an actual program, you need to move properly. If you can’t move properly, you
have no business even picking up a weight. The best way to approach this situation is by getting
a FMS movement screen by a trained instructor. The acronym “FMS” stands for Functional
Movement System.
During a screen, the instructor will have you do a series of movements to assess your flexibility,
core strength, range of motion, posture and balance. Data will be collected and a score will be reached
based off the assessments you were put through.
You will be informed on areas of your body that need work and be given a series of corrective
exercises to perform on a regular basis. Make sure to follow the instructions and do your exercises
as directed! That’s the only way you will be able to improve your weaknesses.
And remember, you should always strive for 90% quality or better with every lift you do. If you can’t
achieve 90% quality, then you are using loads that are out of your league. Drop the ego so you don’t end
up dropping the weights!
Just for the record, it is not mandatory to get a FMS screen before working out, but it’s highly
advisable! If you have really tight shoulders, for example, and are unable to raise your arms straight
above your head, how do you expect to lift dumbbells through this pattern? If you get screened and
are prescribed exercises to stretch tight areas and strengthen weak ones, you will be able to hoist
dumbbells with grace and ease.
BECAUSE THERE IS NOTHING BETTER LIKE
THAT FEELING AFTER A HARD WORKOUT
PHENQ
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WORKOUT GUIDE

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