Waist-to-Height Ratio is a Powerful Indicator of Health
Waist-to-Height Ratio is a quick, inexpensive and easy way to predict your level of health. Recent research has determined that waist-to-height ratio is a more accurate predictor of cardiovascular health risk, hypertension, insulin resistance, and type 2 diabetes than BMI.
Waist-to-Height Ratio is More Accurate than BMI?
For clarity, BMI (Basal Metabolic Index) is a way of relating your height and weight to know if you are underweight, normal weight, overweight or obese.
BMI= weight (kg) / height (m) x height (m).
BMI can be a very inaccurate way to measure body fat, as it only takes into consideration height and weight. Here is an example of a mass of fat vs a mass of muscle, both weighing 2.3kg (5lbs).
Here’s what it can look like on a beautiful woman. If she had just lost fat, and not gained some muscle, she would have lost weight. Since she gained muscle while losing fat, her weight remained the same.
Madalin Giorggetta is a perfect example of how much more compact muscle is on the body than fat. She also proves in this photo that BMI is inaccurate, as her body fat percentage is much higher in the photo on the left although her weight and her height are the same.
Waist-to-Height Ratio – Why It’s Superior to BMI
Abdominal obesity sometimes referred to as central obesity results from excessive abdominal fat (belly fat), which is a combination of visceral fat (fat around the internal organs) and subcutaneous fat (fat underneath the skin) that has built up to a level that puts one at risk for cardiovascular disease, Alzheimer’s disease and type 2 diabetes. Since the measurement of waist-to-height ratio is made at the waist, abdominal fat is measured directly.
How to Measure Your Waist
If the instructions above are confusing, just measure around your navel in a straight line around your back. If you don’t have a measuring tape, you can purchase one like this.
How to Calculate Your Waist-to-Height Ratio
Once you have your measurements, write them down and plug them into this calculator.
If you want to do the calculation yourself, here is the formula: Waist/Height
I will use my beautiful wife as a model. Her waist is 65.5cm (26 inches) and her height is 157cm (5 feet) so we divide her height by her waist 66/157 and get 0.417 and round that up to 0.42.
Hitomi Kenyon’s 0.42 Waist-to-Height Ratio ranks her as extremely thin:-)
What’s the First Goal to Aim for?
The first goal to aim for is 0.5 or less. You want your waist to be 1/2 or less of your height to be considered healthy. Healthy is what we are aiming for first at LFBX.
If you want to knock people’s socks off in a swimsuit, you’ll probably need to aim for around 0.43. The Slender and Healthy Category in the chart above is what I consider extraordinary.
Please give it a shot and comment if you have any questions or you want to share.
Technology that Improves Life
With modern technology comes multitudes of new ways to make life more enjoyable. I am grateful for my ability to purchase and use what is being offered these days to improve my family’s QOL.
I like to give things a go and see how they either serve or distract from my life. The things that serve the highest good are keepers. The things that distract are given away or deleted.
Fitness Tracking Technology – Runkeeper
Recently, I realize that I have been getting too attached to apps and devices that may be superfluous. I have apps, such as Runkeeper to track fitness in terms of kilometers covered on runs, which show me my pace per kilometer, the exact route I covered, the elevation of my run and the number of calories I burned.
Nutrition Tracking Technology – Chronometer
I have apps, such as Chronometer that track nutrition by plugging in what I eat, so that I know if my macronutrients also know as “macros”(protein, carbs, and fats) are in line with my goals and to know of any nutrient deficiencies that I may need to fulfill. I was doing this specifically during a strict Keto Diet where I needed to keep my daily carbs below 50 grams.
Health Tracking Technology – Apple Watch
In addition to my iPhone, I have a beautiful Apple Watch that was given to me as a gift, that also tracks when I sit too long and reminds me to stand up.
It tracks my resting heart rate and lets me know when I should breathe.
It gamifies my life so that I am more fit by setting exercise goals, standing goals and movement goals each day. It’s a neat way to remind me of healthy habits that I may be missing along the way each day and to see, at the end of the day what I actually achieved.
Heart Rate Tracking Technology – Polar
I have a Polar FT7 Heart Rate monitor device that tracks my heart rate to make sure I am exactly in fat-burning mode or fitness-mode and also shows how many calories I burned. I use it when I go for a run and when I do my weekly sprint. It’s a nice tool that I use to make sure I don’t run too hard on my runs and for trying to push my heart to 100% max effort when I do my weekly sprints.
Apple Watch Vs. Polar for Tracking Heart Rate While Running & Sprinting
The Apple Watch is great, but the Polar with the chest strap is more accurate and quick, so I always use this when running and sprinting. If you want to measure your heart rate more accurately while training aggressively, I highly recommend a chest-strap device. If you just want to track walking and lighter exercise, the apple watch or other watch-type devices are more convenient and fun to use.
The Frequency that I Use These Devices
I use Runkeeper only once in a while now, as I have replaced running with more strength-based training.
Presently I am using Chronometer every day. I only eat twice a day, so I don’t spend too much time on it and mainly I use it as a guide for me not to overeat, as that has been my MO my entire life. It allows me to see the general calories I eat each day and how that affects my waistline. I also like getting clear on how much I might need in a day to get a certain micronutrient fulfilled. A good example of this would be to see how much potassium is in 400g of 75% lean ground beef, because when I think of potassium, I think of bananas, kiwis or avocados, not meat. It educates me this way. I enjoy looking at different foods that supply amazing amounts of nutrition. For example, I didn’t realize that 322g of Chicken livers delivered more vitamin C than two medium lemons. Things like this make me smile.
I use my Apple Watch a couple of times a week as a watch because it looks cool and it’s fun to see what I am doing in regard to movement because half of my day is working with clients and half of my day is working at my desk. Since it’s always attached to me, it is more accurate at tracking these small things than my iPhone, as I usually keep my iPhone off my body:-)
As I mentioned above, I use my Polar heart rate monitor for running and occasionally when I do my weekly Deadlifts, or Strength Endurance Training (67-71% of max) where the rest is short, as a tool to look at how my body is recovering after each round.
I have to wonder if that blinking light in the center of Ultraman’s chest was his heart rate monitor, letting him know, “Your Set is Over, Bro! Head Home to Recover!”
Using Tracking Technology with my Clients
I also use my Polar heart-rate monitor with my client Chris Lee when we do a very intense training we call LFBX Superhero – 7 HIIT Training, for two reasons.
- We get a very quick and accurate heart-rate reading. This allows me to get his max heart rate immediately at the end of each set.
- Since this type of very intense training isn’t based on a set rest time, as in 90 seconds of rest between sets, but rather based on his heart rate returning to 60% of his max heart rate, (i.e. 125 beats per minute), it is vital to know this data immediately, so we can start the next set.
I highly recommend this type of training for my clients and people who have been training consistently for at least 3-months. The goal is to use all of the muscles of the body and increase the heart-rate between 85-95% of your max heart-rate. It’s hard!
Luxury at It’s Best
We are living in very cush times here in the first world. I think about all of the nifty gadgets that I have that make my life fun and that I can use to quantify my health, fitness, and nutrition. I appreciate all of these things. They help educate me so that I can help others. On the flip side, I know the addictive side of myself that wants to quantify too much. That part that gets distracted in the details of quantifying too much needs to chill a bit, so I can keep my learning, growth and development fun.
Thank you for reading. Share or comment if you feel it!