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BMI for Men: How to achieve that perfect physique?

Updated at: Dec 10, 2017
Weight Management
Written by: Bhadra KamalasananPublished at: Aug 29, 2017
BMI for Men: How to achieve that perfect physique?

Men must know how to calculate their BMI lest they complain about being obese and overweight. Read to find out the right way of calculating BMI (body mass index).

Body mass index (BMI), Waist to Height Ratio, Percent Body Fat, Lean Body Mass or Fat-Free Mass, Calories taken per day, Grams of protein consumed per day can help to determine whether or not you have a good body.

BMI is calculated according to the following formula:

BMI (kg/m² ) = (weight in kilograms)/height in meters². It is interpreted as follows:

  • Below 18.5 = Underweight
  • 18.5 -24.9 = Normal          
  • 25 - 29.9 = Overweight
  • 30 & Above = Obese

A man with good body shape who is fit and healthy should have a BMI of 21 – 22. 

Waist to height ratio

On the whole a man with good body shape must have a thin waist. It means that if you have a good body shape the ratio of circumference of your waist to height (measured in same units of measurement Inches or Centimeters etc..) should be about 0.35-0.45. A person with high waist to height ratio may not probably have a good body shape or an awesome figure. Men with unnecessary body fat or who are obese tend to collect the fat in waist area or have a shape like an apple (The excess belly fat represents the APPLE shape). 

Percent body fat

The acceptable values for women and men are different as both essentially have different body functions. It is calculated using a formula give below. 

% Fat in men=495/(1.0324-0.19077(log(waist-neck))+0.15456(log(height)))-450 

The formula seems quite complicated. Your physician can help you in calculate your individual Present Lean body mass and the changes at regular intervals. The acceptable values of percent body fat different for women and men. Consult your physician to know the percent body fat that you should have for having the perfect looking body which is fit and healthy.

Lean body mass or fat free mass

Lean Body Mass = Weight × (100 - %BodyFat) 

Your physician can advice you regarding the appropriate lean body mass or fat free mass you should have for having the perfect looking body which is fit and healthy. 

Calorie intake or calories per day

Thanks to the media for advertisements like calorie free sugar, calorie free soft drinks, low calorie diet that has made most of us aware about our calorie intake. If your BMI is higher than 25 you will need to reduce calorie intake, however consult your physician before going on a diet. 

Grams of protein per day

Your protein requirement depends on your activity level. The protein requirement is 0.8 grams for people with minimal activity, 1.1 grams for moderate activity and up to 1.4 grams for a person who has vigorous activity. Remember it is great to have a perfect body figure but you need to be fit and healthy as well. 

Shapes of men

All men have a certain type of body shape---may be like an apple, pear, or a ruler. But what do these shapes mean. 

  • Pear shape: Men with this shape are larger in the hips and thighs than in the chest and arms. The arms and chest and chest are petite.

  • Hourglass shape: This is considered as the perfect shape for women but men with this shape need not worry that they have a girly figure. Many football players have an hourglass shape—that is they have small waists and hips, and broad shoulders and muscular thighs.

  • Ruler shape: if you are ruler shaped it means that you are probably pretty thin, and have minimal muscle build up.

  • Apple shape: Men with this body shape have larger chest and arms, and a small waist.  They have a small butt and legs and may look like they have a heavy top.

  • Muscular body: The ideal or best shape for a man is like an upside-down triangle. Men with this body shape have broad shoulders and a solid muscular chest and a smaller lower body. 

How to get a perfect body shape?

All men and women have an inherent desire to have perfect figure or body shape.
A perfect shape makes you look good but it is important that you are fit as well as healthy. For achieving a great muscular body you really don’t have to burn yourself out. A healthy and muscular body needs adequate exercise and a diet pattern with the right number of calories, proteins and other nutrients. Most important of all you need to follow this plan very sincerely to see the desired results.

Plan your exercise

Many of us make a decision to burn the extra fat and get a body that is lean and muscular. But most people leave the plan midway. Plan your exercises based on your shape and weight (whether are underweight or obese, and what kind of shape do you want). It is essential that you make realistic goals while planning your body shape. You have to decide if you want to get a better general condition, shape and wellness or improve to get the perfect body appearance. You are more likely to stick to a moderate exercise program that you enjoy. Make an exercise schedule to improve your muscle mass and strength, general well being and health, and the flexibility and agility of your body. The main purpose of your exercise should be to lose the extra weight and burn the extra calories if you are obese.

Plan your diet

For weight loss it is important to limit calorie intake specifically according to your body type and structure. Consult your doctor before you start dieting. Limit calories according to the requirement of your body and do regular exercise to burn calories which are stored in your body as fat. The diet you eat should give you adequate amount of calories and the nutrients needed (such as proteins, vitamins and minerals). Dieting can have negative and even harmful effect on the body if it is deficient in proteins, vitamins and minerals. Gradually reduction in the calorie intake is recommended.

The secret to get the perfect body shape is to do everything from A to Z, from your breakfast to your workouts to rest and long sleep. Remember that there are no shortcuts and needs self-discipline and determination. There is no magic spell which can give you a great body. Follow your trainer’s recommendations for practice comprising of weightlifting, strength training, coherence training, weight precision etc and diet.

Tips to get a perfect muscular body

  • Get the right equipments and do the correct exercises under the guidance of a trainer.
  • Before starting your exercise routine do warm up exercises like skipping, jogging, treadmill exercises or sprightly walking.
  • Drink lots of water before, in between and after practice sessions.
  • Consult your trainer and dietitian to plan your diet that has the right proportions of carbohydrates, proteins and fats needed to build muscle mass.
  • There are several supplements that are available in the market. Take supplements as advised by your trainer befitting as per your specific requirements.
  • Sleep well and take adequate rest as the body builds and heals itself at rest, not only while doing exercises. All your exercises will go a waste if you do not give your body time to rest and heal.

Getting the perfect body can be difficult, but you will have to work and give all your energy into it. Without dedication and understanding you will not achieve the perfect body.

Image: Getty


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