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SIMPLY AMAZING!  At 41, I accomplished something I never thought was possible!  I became so inspired by Coach Berry that I achieved not only getting my health back but went on to enter competitions and won!  Read my story and become inspired...click here >>

Crusin' with a NEW Trim Body in 5 Weeks Time!

I am Sharon, 64 and very proud of it!  I am on my way to a new, fine turned, trim and toned body like I use to have.  Read my full story on how to achieve amazing results in just 5 weeks...>Click here

I got ENERGY to spare!

I am Melynda, a mother of 2 and a RN.  At 35 I was begining to feel the pressure of keeping up with my active children and demanding job.  While fullfilled and happy, I was always tired and short of feel well.  Working out with Coach changed all that.  Now, I have energy to spare and I can't stop smiling.  I am really, really happy!  Come see the Coach!   You can change your life, get shapely and feel great.  No need to feel tired or 'get old'.  Age is just a number around here.  We are the picture of youth!

This Month In Health
  • Playin’ It Safe
    One in four sports injuries could be prevented if athletes would take a few simple precautions. What are those precautions? You're about to find out. Read >>
  • The Right Weight
    There are several methods for determining how much you should weigh: your body mass index (BMI), your hip-to-waist ratio (HWR), and your body fat percentage. Here's how to calculate each method. Read >>
  • Mouth Herpes
    There’s a good chance you have this virus in your body—even if you don’t know it. Here are the cold, painful facts about this common nuisance. Read >>
  • Crippled by Anxiety
    Are you a human being? Then you have experienced some degree of anxiety in your life. Read >>
Health and Fitness News
I will be eternally grateful to you for how you healed by back!

I started training with Coach Berry when I was 61 years old.  For four months, I had suffered a great deal of back pain and knew I need to do something different. When I began with Coach, he asked me how I was feeling.  After a lifetime of training with a number of different trainers I could only say I didn't feel great.  My back pain caused me to see chiropractors and accupuncturists, but I found no relief.  After one deep tissue massage, Coach immediately had me feeling better.  After two months of training Coach had me back to 100%.  He knows what he is doing when it comes to training and injuries.  He trains people to perform exercises correctly to avoid injuries.  I have worked with many different trainers all over the San Diego County and Coach Berry is the best, most effective trainer I have meet.  I would highly recommend him to anyone who wants to improve their health and fitness levels.

Ron, age 62

The Right Weight

How much do you need to lose?

You see the models in the magazines and the actors on TV and covet their bodies. Or you wish you weighed what you did in high school. But if you weighed that much today, would you really be healthy?

When considering what you should weigh, it’s important not to compare yourself to others. What’s good for you may not be what’s good for someone else. If you compare yourself to someone who’s obese, you may think you’re fine if you’re just a little overweight. Compare yourself to a model and you may try to lose too much, set your goals too high, and give up. Your ideal weight depends on many factors, including your age, height, sex, bone density, and your muscle-to-fat ratio. Your genes, hormones, and hunger level all help keep your body weight in its natural set range.

There are several methods for determining how much you should weigh: your body mass index (BMI), your hip-to-waist ratio (HWR), and your body fat percentage.

Nothing tastes as good as being thin feels. - Elizabeth Berg

Here’s how to calculate each method.

Body Mass Index

Your body mass index takes into account your weight and your height.
To figure your BMI using metric units, take your weight (in kilograms) and divide it by your height (in meters) squared. For example, if you weight 80 kilograms and you are 1.8 meters tall, divide 80 by 3.24. Your BMI equals 24.69

If you prefer pounds and inches, take your weight (in pounds) and multiply by 703. Then divide by your height (in inches) squared. For example, if you weigh 200 pounds and you’re 6 feet tall (72 inches), multiply 200 by 703 then divide by 5184. Your BMI equals 27.12.

Here’s how to interpret your BMI:
Less than 18.5: Underweight
18.5–25: Ideal
25–30: Overweight
More than 30: Obese

Unfortunately, your body mass index is not a completely accurate measure of ideal weight since it doesn’t take into account muscle mass or your chest, waist, and hip measurements. Since muscle weighs more than fat, a thin, tall runner may have a higher BMI than a couch potato with a large belly.

Your BMI measurement can easily underestimate your amount of body fat if you’re overweight and overestimate body fat if you’re thin or muscular. So while it’s a quick and easy way to have a general idea of your ideal weight, it’s not a tell-all measurement.

Waist-to-Hip Ratio

A slightly better way to determine if you are overweight, underweight, or healthy weight and how your weight affects your risk for serious health problems, use your waist and hip measurements.

To find your WHR, measure your waist at the smallest circumference, and then divide that by the measurement of your hips at their widest point.
For example, if your waist measures 30 inches and your hips are 40 inches, divide 30 by 40 to get a WHR of .75.

Here’s a summary of WHR and its relation to cardiovascular health problems.

WHR measurements for men…
Less than 0.9: Low Risk
0.9–0.99: Moderate Risk
Greater than 1.0: High Risk

If you’re a female…
Less than 0.8: Low Risk
0.8–0.89: Moderate Risk
Greater than 0.9: High Risk

Body Fat Percentage

Calculating your percentage of body fat is a more accurate way to measure the true composition of your entire body—not just your waist, hips, height, or weight. Your body fat percentage is found by dividing the weight of your fat by your total body weight.

Here’s a breakdown of body fat percentages by sex and fitness level:

Male Athletes: 6 to 13 percent
Female Athletes: 14–20 percent
Average Male: 18–25 percent
Average Female: 25–31 percent
Obese Male: 38 percent or more
Obese Female: 42 percent or more

Your percentage may fall somewhere between athletic and average or between average and obese depending on how fit or overweight you are.
Unfortunately, there isn’t a do-it-yourself formula to determine your body fat percentage. Instead, you’ll need to use dual-energy X-ray absorptiometry, near-infrared interactance, or bioelectrical impedance analysis—technology you can access at your doctor’s office or gym.
Once you have a general idea of what your ideal weight should be, it’s time to put into practice the lifestyle changes to make that new weight possible!