Hi there!

My name is Rajiv, a 40 year old from Mumbai, India. Despite my busy work-life and travel(i’m a CEO), i have managed to stay healthy and fit primarily through free-hand exercises, running and staying active.. I have been listening to MTM podcasts now for over a year and learnt several simple yet effective tips, techniques to get better, fitter. So Thank you!

I am reasonably healthy and fit - 5 9” and 75 Kg (162lb). But, I started measuring my body fat % through a simple hand-held device and noticed that i am at 26% body fat..in fact a few months back I was 78kg and 29% body fat%..

I run at least 2 half marathons a year - and that means running practice for almost 8 months of the year. I run to enjoy as well so i run easy not hard. And then it really gets hot in summer this part of the world so i ease off the exercise a bit.

I was never bothered about my diet and pretty much ate everything in moderation. But now i’ve got more conscious and try to follow Scott’s 400*4 daily plan..I know i can do better..Every once a while (constant travel is a challenge and i like my beer!)

I would like everyone in this forum to give me suggestions and encouragement to take my weight to maybe 72kg and body fat under 20%..as a milestone. When can i hope to get there?

Any ideas?  Cheers, Rajiv

Rajiv, first of welcome to the fourm! 26% @ 162 lbs? You may want to check your calculations, I’m a little less than double your weight and my percentage is 25%.

Hi Rajiv!!  It sounds like you are well on your way.

You two likely have very different body types - Shawn your a body builder - Rajiv your a runner.  I could see smilar BF % but very different body weights.  Measuring BF with calipers is not an exact science and the skill of the examiner can also affect the results.

I couldn’t tell you how long it will take for you to get down to 20%, but keep up the running and watching your food intake and you should continue to see your body changing.

Thanks guys..Yes, I will check the calculations again..BTW i am using an OMRON body impedance body fat % analyser..Its a fairly straightforward method..but i wonder whether it is accurate..given what shawn is saying. Any other ways of measuring body fat%?

opps- I assumed you used calipers when you mentioned a hand held device - but I have seen impedance test done that way too.  Shawn posted this link on my thread a few weeks ago (page 26 July 6) .  It has some good info about BF testing methods.  http://www.shapefit.com/body-fat-testing.html

Would you like to loose the weight more than you like your beer?
What’s that old saying?
“Becoming lean simply feels better than [insert your vice here] tastes...”
That’s what motivates me.

Welcome to the forum Rajiv!

Congratulations on running two half marathons a year, that is very impressive. 

Do you keep any sort of food journal to track your actual food intake?  Do you have any goals besides lowering you BF %?

Once again, welcome to the forum, its great to have you here.

Welcome, Rajiv!

You could easily lose the weight in a month. The body fat percentage is the tricky one. Do you do much strength training? Doesn’t have to be a lot, just some push-ups, sit-ups, squats, that sort of thing. And those are do-able on travel!

Bree