Useful Formula
After some number crunching, I decided I needed to find a special formula to make my goals more realistic. I know fat lbs is my body fat percent times my total weight. The problem I needed solving was how to determine how many fat lbs I needed to lose to reach a certain bodyfat percent. Here it is, in all its glory:
fat lbs to lose = [current fat lbs - body lbs * (target body fat percent)] / (1 - target body fat percent)
For those who want to know how I derived it, I give the derivation below. I will make some substitutions to make it easier to read.
Given:
y: fat lbs to lose
x: target body fat percent
c: current body fat lbs
b: current body lbs
(b - y)x = c - y
bx - yx = c - y
bx + y - yx = c
bx + y(1 - x) = c
y(1 - x) = c - bx
y = (c - bx) / (1 - x)
June 24, 2009 at 8:58 pm
First things first, great progress, in almost no time, just be careful. Like in running, I never run add 10% of the previous week distance.
There are some basic rules as well one of which I listen is that if one day I feel tire, I don’t push it; but also is true that when I change my program I try to stick to it for at least 22 days, to make it part of me.
For fat burning I try to run withing the 75% of my Max Heart Rate level.
Again great progress, keep pumping heavy and smart.
-Frank Bruce