3 Tests to calculate your fitness level at home

Quick weight loss methods make you lose lean mass, which makes you look weak and tired. The motive should be to lose fat and not lose lean muscles to improve your overall health

Hopping on a weighing scale now and then is a common practice followed by people when trying to shed kilos. After having the first meal in the morning and before going to bed, people step on the scale multiple times, to measure their progress. Weighing scale indeed is a standard method to keep a track of the fat lost from the body but isn't an effective one. 

Weighing machines can only tell the weight loss from the body which can be in the form of fat or lean mass. Instead of just monitoring the numbers on the scale, opt for improving your heart condition, blood pressure and lungs capacity. Here are three ways to track your progress

Waist to hip ratio

Take an inch of tape and measure your waist to the hip ratio. Keep your fingers on the upper edge of your navel to estimate the slimmest part of your trunk. If your trunk is lengthy, keep three fingers, else put two to estimate the narrowest part. Then take the inch tape and measure the narrowest circumference of your waist. Note down the number and measure the broadest part of your hips and do the same. For women, the waist size should be under 35. If you’re a woman, the waist to hip ratio should be between 0.7 to 0.85 and for men it should be between 0.85 to 0.95.

Sit and reach test

Place a chair in front of a wall and sit down on the edge of it, placing your feet firmly on the floor. Now stretch your legs and try to touch your toes by stretching your hands. While performing this test keep your shoulders straight, spine neutral and look straight. Measure the distance to which your hands can reach and note it down.

Squatting on the chair

In this, you have to sit on the edge of a chair, keeping your spine erect and feet placed firmly on the ground. Now get up completely and sit down again. Note down how many squats you can do in a minute every day to get your average number. It is alright if you are able to do only 5 or 10. The more squats you can do, the better for your health.

Tags : #Myhealth #healthyfat #Weightloss #Exercise #Weightlossjourney #fitness #Healthylifestyle #Motivation #medicircle #SmitaKumar

About the Author


Renu Gupta

With a background in Pharmacy which is the clinical health science that links medical science with chemistry, I had the desire to mix creativity to these fields. Medicircle provides me an avenue to apply my training in science and interest in creativity together.

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