The Ultimate Weight Loss Bible PDF eBook Free Download Full Guide to Losing Weight Permanently eBook PDF | Page 7

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The Ultimate Weight Loss Bible
muscles. To lose fat anywhere on your body you need to burn calories by following a program that involves
both cardiovascular training and weight training. In doing so, you will decrease fat stores throughout your
entire body, including the problem areas. Read more about Spot Reducing
Step 1: How much weight should I lose?
That question can be a difficult answer, but a chart has been established for a healthy target weight.
BMI 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40
<----Healthy Weights---->
<----Higher Risk----->
Height
4'10"
4'11"
5'
5'1"
5'2"
5'3"
5'4"
5'5"
5'6"
5'7"
5'8"
5'9"
5'10"
5'11"
6'
6'1"
6'2"
6'3"
6'4"
91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167 172 177 181 186 191
94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173 178 183 188 193 198
97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179 184 189 194 199 204
100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185 190 195 201 206 211
104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191 196 202 207 213 218
107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197 203 208 214 220 225
110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204 209 215 221 227 232
114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234 240
118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216 223 229 235 241 247
121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223 230 236 242 249 255
125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230 236 243 249 256 262
128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236 243 250 257 263 270
132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243 250 257 264 271 278
136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250 257 265 272 279 286
140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258 265 272 279 287 294
144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265 272 280 288 295 302
148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272 280 287 295 303 311
152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279 287 295 303 311 319
156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287 295 304 312 320 328
This chart is found on http://www.myfit.ca/weightheightchart.asp
I want to lose _______________ pounds.
The next step is to calculate how many calories to ingest each day. This can be determined
by finding out how many calories you expend during the day and at rest.
Note: If you are underweight or your BMI is less than 19 you may want to consider
gaining weight.