How Much Should A Man Weigh?

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How Much Should A Man Weigh?
How Much Should A Man Weigh?

Video: How Much Should A Man Weigh?

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Video: How Much Should You Weigh For Your Height, Gender, And Body Frame Size? 2023, February
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Experts have identified formulas for the ratio of a man's weight to height. Maintaining an optimal weight is the key to the health and confidence of any person. Not surprisingly, many go on a diet, go to the gym, or see a doctor if their body weight is over or under normal. However, you should always take into account the age, anatomical and physiological characteristics, the lifestyle of a man.

How much should a man weigh?
How much should a man weigh?

Why maintaining optimal weight is so important

  1. The correct proportions of height and weight in the stronger sex are always attractive. A man will be liked not only by others, but also by himself, which means that he will radiate confidence and good mood.
  2. Getting rid of obesity allows a person to feel comfortable: the back, legs, muscles hurt less, with age, arthrosis - joint pathology - is less worried about. This is understandable: the musculoskeletal system does not receive the same load as with excess weight.
  3. Among people with optimal body weight, there are significantly fewer diabetics and heart patients than among those who are overweight. The more a person weighs, the more intensively his heart works, there are problems with blood pressure, pulse, blood vessels.
  4. It has been proven that obese men are more likely to develop some types of malignant neoplasms. Thus, overweight patients are more diagnosed with cancerous pathologies of the gastrointestinal tract, gallbladder, liver, and pancreas.
  5. On the other hand, men who are too thin have their own problems: they often have weak immunity, acquire autoimmune diseases, and suffer from osteoporosis.
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Physique and weight

Nutritionists note that weight problems are often inherited. So, in children whose parents were obese, the likelihood of extra pounds is almost 50%! Weight is directly related to a man's physique, which is also often genetically transmitted.

There are 3 body types.

  1. A normostenic is a person with a normal metabolism. Differs in average bone volume and athletic build. Muscle mass in such a man is easily recruited.
  2. Asthenic is a wiry man, as they say, "dry", with a body without fat, narrow bones and shoulders, long arms and legs. The chest is flat, the muscles are rather weak. The metabolism of asthenics is accelerated.
  3. The hypersthenic is characterized by short limbs and a neck, such a man is broad-shouldered and broad-boned. His metabolism is usually slowed down.
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Any man can test for normostenic, asthenic or hypersthenic:

  • the wrist has a girth of 17-20 cm with a normosthenic constitution;
  • less than 17 cm - with asthenic;
  • more than 20 cm - with hypersthenic.

A normostenic with some difficulty will clasp his wrist with the thumb and middle fingers of his right hand, an asthenic with ease, and a hypersthenic cannot do this.

Body weight is not always associated with obesity. So, however, a broad-shouldered and broad-boned person can still weigh more than an asthenic and normosthenic, no matter how he goes on a diet and does not play sports. And this is completely normal!

Accordingly, taking into account the anatomical features, nutritionists and fitness instructors can choose the right diet and exercise system for a man who wants to have an optimal height-to-weight ratio.

How to find your ideal weight

Experts have calculated simple formulas that answer the question of how much a man of a certain age, height, constitution should weigh. To determine your ideal weight, you should specify your total height in centimeters.

Let's say the height of a man with a normosthenic physique is 180 cm. The age guideline is 41 years. If a man is younger: 180-110 = 70 kg - his optimal weight. A man is older: 180-100 = 80 kg - his optimal weight.At the same time, in a hypersthenic, body weight will exceed this norm by 10% or more, and in an asthenic it will be, accordingly, less by 10% or more.

The popular formula for calculating the ideal weight, invented by the French anthropologist, surgeon Paul Brock: the full height of a person, measured in centimeters, minus a coefficient of 100. Other researchers have specified it taking into account the individual anatomical characteristics of people.

Today nutritionists often use the so-called "Brock-Brugsch growth index". If we designate weight with the letter B, height - P, coefficient - K, then we can write down a simple formula for determining the weight of a male body: B = P-K.

K can be equal to 100, 105 or 110. According to these developments, for a man of 41-51 years old, the optimal weight is calculated as follows:

  • B = height (below 165 cm) -100;
  • H = height (166-175 cm) -105;
  • B = height (over 176 cm) -110.

Men over 51 years old add about 6% to the obtained indicator, under 41 years old - decrease by 11%.

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Weight and health

Nutritionists do not advise sounding the alarm if, as a man grows up, his body weight begins to gradually increase. This is natural physiology. Age, chest volume, height, physique - all this affects the indicators on the scales.

If a person is an adherent of a healthy lifestyle, is regularly examined by doctors, feels good, then the presence of several kilograms, which seem to him to be a surplus, is actually within the normal range.

It's another matter if a man is frankly fat or, on the contrary, too thin. Obesity can be caused by too high-calorie food, impaired metabolism, and a sedentary lifestyle. A man can drastically lose body weight, in particular, due to:

  • malnutrition;
  • autoimmune diseases such as NUC and Crohn's disease;
  • eating disorders;
  • pathologies of the endocrine system;
  • parasitic invasion;
  • gluten intolerance;
  • infectious diseases;
  • malignant tumors;
  • lack of insulin and poor nutrition in type 1 diabetes.

Before starting to build up mass, or, on the contrary, to combat body fat, it is important to visit a doctor and exclude pathological causes of the weekly weight from the patient's point of view. The therapist will refer you to narrow specialists, recommend a good nutritionist for developing a diet, and advise you to go to the gym to an experienced trainer. Medications for weight gain or weight loss are sometimes prescribed under the supervision of a physician.

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The nutritionist will develop an individual diet.

Fight obesity

Each obesity program has individual characteristics. However, there are some basic rules that help you on your way to perfect proportions.

  1. With the help of a nutritionist, develop a regimen of four or five meals a day in portions, each with a volume of no more than 3 fists of a losing weight person.
  2. Fight excess weight with strength and cardio training. The trainer will select exercises for the chest, back, limbs, and abs.
  3. Playing football, cycling, jogging, walking will help with obesity.
  4. Do not eat fried, smoked, sweet and other foods that cause obesity, but take a couple of days a week when you can drink a glass of beer, eat a bun, steak, season salad with fat sour cream. This will make it easier to move to a healthy lifestyle.
  5. Get six and eight hours of sleep at the same time to optimize metabolism and male hormone production.
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Running helps you maintain optimal weight.

How to get better and not hurt yourself

To gain weight gradually and without harm to your health, you should heed the following tips.

  1. Eat 300-500 kcal per day more than usual, but with healthy food. To build muscle mass, eat about 2 g of protein per 1 kg of weight.
  2. Drink water, kefir and other drinks between meals, not before meals, otherwise saturation will come earlier.
  3. In addition to protein foods such as poultry, milk, beans, nuts, cereals, eggs, fish, a specialist can prescribe whey protein.
  4. When the optimal result of muscle building is achieved, with the help of a specialist, gradually reduce the amount of proteins in the diet, use them only to maintain the acquired body weight.
  5. Athletic gymnastics will help asthenics to increase body weight, in particular, push-ups, exercises with a barbell. After gaining weight, you can not quit classes, you must constantly exercise in a gentle mode.
  6. Good sleep is essential for both weight loss and weight gain!

It is necessary to take measurements, keep a diary of weight loss and well-being, starting from the first day of your new life. This will help you come to a successful result faster.

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