Ideal Posture and Body Standards: Understanding Your Body Shape is Key to Scientific Weight Loss

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 become slimmer, does "slim" mean weight loss or a slender 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, hip circumference 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 listed below for your reference.

The following are several methods for converting standard weight:

(1) Individuals under 160 cm in height: Height - 105

(2) For 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 use a posture measurement chart to record accurately each time, so that 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!

(iv) Correct measurement method

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.

height

Stand upright with your back against a wall or pillar, and have someone measure your length from head to toe.

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. You can compare the measurements with a standard chart when the chest is expanded. Note that when taking deep breaths, do not raise your shoulders.

Breast position and inter-breast

Breast position refers to the vertical distance from the shoulder to the nipple. The distance between the nipples refers to the horizontal distance between them. Ideally, the breast position and the distance between the nipples should be equal.

waistline

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.

lower abdomen

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.

Hip circumference

Hip circumference is measured at 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 with the measurement.

Maximum circumference

To measure the maximum circumference, measure the thickest part of both legs horizontally.

breech

To measure the hip position, measure the maximum distance from the waist to the hip circumference.

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.

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 size of your left and right legs is different, or the difference is significant, then your center of gravity is unbalanced and you are leaning to one side. Therefore, you should correct your posture before doing aerobics.

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.

Ankle circumference

Measure the thinnest part of your ankle.

Neck circumference

Tuck your chin in, lift your head and straighten your chest, and measure your neck circumference in a relaxed posture.

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.

lower arm circumference

Measure the thickest part below the elbow.

wrist circumference

Measure the thinnest part of your wrist.

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.