Understanding Your Body Proportions: Ideal Body Shape and Standard Chart
Chapter 3 Now you too can participate in the Wada-style bodybuilding and weight loss plan.
First, you need to understand your own body proportions.
(I) What is the ideal posture?
For those of you who "want to lose weight and get thinner," does "thinner" mean weight loss or a slimmer waist? If your upper body is flat but your lower body has excess fat, that's definitely not what you want.
A standard body shape should refer to a healthy body with no excess fat and a well-proportioned, perfect figure.
A perfect figure generally refers to a waist circumference of less than 60 cm, a bust circumference of more than 80 cm, hips of around 80 cm, and legs that are about half the height. This is the basic definition of a beautiful figure.
(II) Wada's Bodybuilding Female Physique Standards Table
The Hotan Weight Loss Research Group has designed a "Body Standard Chart for Healthy Women" based on the healthy weight, height, and body shape of various individuals. The chart is provided below for your reference.
The following are several methods for converting standard weight:
(1) Those whose height is less than 160 cm: Height---105
(2) Those who are 160 cm or taller: Height---110
(3) Not related to height: (Height --- 100) × 0.9
Calculate your weight using these three methods, then compare it to the standard chart. If it exceeds the standard by 20%, you are overweight; if it is less than 20%, you are underweight.
Of course, it's impossible to perfectly meet the standard table. Health is the most important thing, and then comes the value you are most satisfied with. Don't worry too much about not meeting the standard.
In addition, based on the relationship between height and chest circumference, fatness and thinness can be divided into the following 5 types.
Divide your chest circumference by your height and multiply by 100. The result, (chest circumference ÷ height) × 100, can result in the following 5 outcomes:
(1) Below 50 = Too thin
(2) 51～54 = Slim
(3) 54～57 = standard
(4) 57～60 = plump
(5) 61 and above = too fat
If the value obtained is between 51 and 60, you don't need to worry about being too fat or too heavy. Of course, you can adjust it if necessary.
(III) First, check your posture.
If you don't know whether you're fat or thin, how thin you want to be, or which parts of your body you want to slim down for a more attractive appearance, you can't design a specific weight loss plan for yourself. Therefore, understanding your own body shape is very important.
In addition, when you start doing aerobics, in order to understand how your posture changes, you must accurately record the situation each time you do the exercise. You can make a posture measurement chart as shown in the attached picture and record it accurately each time. In this way, you will have a complete set of data.
When starting posture measurement, it is essential to take accurate measurements. When weighing yourself, if using a regular scale, there may be some discrepancies depending on how you stand on it and where the scale is placed; if possible, use a platform scale.
For areas that you cannot measure yourself, you can ask someone else for help, but it is best to stick to one person. This is because everyone's measurement methods and habits are different, and the data obtained will vary. So sticking to one person can reduce errors.
Okay, now that you know what to do, move confidently toward a fit and healthy physique!
(Attitude measurement table format text description; the original table has been deleted)
The posture measurement form includes the following items: name, date, weight, height, upper chest circumference (normal/expanded), middle chest circumference (normal/expanded), lower chest circumference (normal/expanded), breast position (contracted), trunk circumference (normal/contracted), lower abdomen circumference (normal/contracted), waist circumference, maximum circumference, hip circumference, foot length, thigh circumference (left and right), calf circumference (left and right), ankle circumference (left and right), neck circumference (left and right), upper arm circumference (left and right), lower arm circumference (left and right), and wrist circumference (left and right).
(iv) Correct measurement method
1. Weight
Your weight must be accurately measured and recorded. If you follow the Wada method for weight loss, you should be able to lose 1.5 kg per week. If you fail to achieve this goal, it's because you haven't fully met the five requirements. In this case, you need to reflect on whether you have truly followed the requirements in your daily life while implementing the preparation conditions.
2. Height
Stand upright with your back against a wall or pillar, and have someone measure your length from head to toe.
3. Chest circumference
The chest is a crucial area for determining overall body symmetry, and it must be measured twice. The first measurement is of the upper and lower chest in a natural position; the second measurement is of the chest expanding during a deep breath.
Generally, chest circumference refers to the circumference under the armpits, under the chest circumference refers to the circumference past the breasts, and upper chest circumference refers to the circumference past the nipples. All measurements are taken horizontally around the back with a ruler. The measurements can be compared with a standard chart when the chest is expanded.
Note that you should not raise your shoulders when taking a deep breath.
4. Breast position and inter-breast area
Breast position refers to the vertical distance from the shoulder to the nipple. Inter-breast distance refers to the horizontal distance between the two nipples.
It is generally believed that the ideal is for the distance between the breasts to be equal.
5. Waist circumference
Waist circumference is also a key part of a fit and healthy figure, and it needs to be measured twice. The first measurement is at the narrowest part of the waist. At this time, you should relax your whole body and use a natural posture to measure. The second measurement is when you are exhaling and inhaling, and then compare it with a standard chart.
If abdominal fat can be reduced to three times the thickness of a hand grasp, the waist can be shrunk, which can further accentuate the beauty of the legs.
6. Lower abdominal circumference
Have the person measuring you come behind you and take two measurements. The first measurement is taken under normal circumstances, using the horizontal line at the apex of your lower abdomen; the second measurement is taken when you are contracting.
7. Hip circumference
Hip circumference is measured using the highest horizontal line.
When measuring the lower body, make sure your feet are close together and your weight is on the insteps. Maintain this posture and have someone else help you measure.
8. Maximum circumference
To measure the maximum circumference, measure the thickest part of both legs horizontally.
9. Buttock position
To measure the hip position, measure the maximum distance from the waist to the hip circumference.
10. Leg length
Leg length refers to the straight-line distance from the waist to the heel. If the hips are high, the legs will appear longer.
11. Thigh circumference (left and right)
Take a half step to the side with your foot, relax your whole body, and have someone measure the thickest part of your leg. If the dimensions of your left and right legs are different, or significantly different, then your center of gravity is unbalanced and leans to one side. Therefore, you should correct your posture before doing aerobics.
12. Calf circumference (left and right)
Measure the thickest part of your calves horizontally. Some people have a lot of fat accumulated on the outer side of their calves, making them look like they have bowlegs, which is also very bothersome.
13. Ankle circumference
Measure the thinnest part of your ankle.
14. Neck circumference
Tuck your chin in, lift your head and straighten your chest, and measure your neck circumference in a relaxed posture.
15. Upper arm circumference
Extend both arms forward with fingers naturally spread, relax your whole body without straining, and have someone measure the thickest part of your elbows.
16. Lower arm circumference
Measure the thickest part below the elbow.
17. Wrist circumference
Measure the thinnest part of your wrist.
18. The difference between the left and right feet
Lie on your back, straighten your body as much as possible from head to toe, adjust your pelvic position, and measure the difference between your left and right feet. If the difference is more than 1-2 centimeters, it indicates that your joints are dislocated. You must first do corrective exercises to treat the dislocation before you can do bodybuilding and weight loss exercises.
After measuring all parts of your body, compare your results with a standard chart to see which areas need weight loss, set goals, and then choose exercises that suit you. Once you've set goals, you need the perseverance to stick to them.
(v) Matters that must be observed before commencement
As mentioned in Chapter Two, to achieve a balanced and healthy figure using the Wada diet method, five conditions must be met. Those who have tried various diet methods should know that it is difficult to lose weight by relying solely on gymnastics or dieting.
However, if people can properly consume various essential nutrients, and combine this with the other four conditions, it is also very important for their health.
Now we will begin implementing the Wada-style bodybuilding and weight loss plan. We will start by creating a weekly schedule.
Day 1
This refers to the nine-vegetable diet regimen implemented the day before starting gymnastics.
the next day
Perform gymnastics and take a shower. Get up early, skip breakfast, and do some natural activities. When you start to feel hungry around noon, begin doing bodybuilding and weight loss gymnastics (internal exertion exercise). After exercising, take a shower, and do not eat after showering unless you are hungry.
After eating, you can do some light work. If you get hungry 6 hours later, you can eat again; otherwise, you can eat the next day.
Day 3
This is the day after I finished gymnastics, and my body is starting to react; I feel a bit lazy.
Skip lunch and use this time to exercise. Decide whether to eat dinner based on your exercise time and appetite.
Day 4
The day after doing gymnastics, the body's reaction is stronger. You may feel some pain, your weight may be heavier than in the previous days, and you may pass thick, slightly reddish urine.
Diet and activity levels were the same as the previous day.
Days 5 to 7
It was three to five days after I did gymnastics that my body's reaction gradually disappeared, the feeling of fatigue was eliminated, my urine color became lighter, and my weight dropped to its lowest point.
Note: Shower as you would on the day of gymnastics, but be sure to shower on an empty stomach. If you feel uncomfortable not showering, as if you have accumulated body grime, then switch to the correct showering method. Once you've basically adjusted, your metabolism will be at its best, so it will take about two days for some body grime to accumulate. At that point, you can shower normally.
If you keep doing this repeatedly, you can lose 1.5 kg in a week. At this rate, you can achieve your slimming goal very quickly.
By keeping in mind the five conditions of eating, exercising, bathing, working, and resting, and by strictly adhering to and implementing them, you will surely achieve excellent results.
(Text description of the two-week plan; the original table has been deleted)
Bodybuilding and Weight Loss Two-Week Plan: Day 1: Conditioning; Day 2: Gymnastics; Day 3: Feeling tired; Day 4: Feeling aches and pains; Day 5: Conditioning and recovery; Day 6: Conditioning is good; Day 7: Conditioning is good; Day 8: Conditioning is good (work and rest easily, avoid gymnastics after showering); Day 9: Gymnastics; Day 10: Feeling tired; Day 11: Feeling aches and pains; Day 12: Conditioning and recovery; Day 13: Conditioning is good; Day 14: Conditioning is good.