Printable Weight Loss Charts,
Weight Gain Charts & Fitness Trackers

There are a variety of printable weight loss charts on-line. We have created a printable weight loss chart (or weight gain/fitness chart) that you can use in a variety of ways to help you meet your fitness goals. On the homepage of Womens-Business-Clothes.com, we mentioned the concept of embracing your perfect body…which is the one you’re living in right now.

Embracing And Non-complacency Can Co-exist

Although you’ve embraced your body, it doesn’t mean that you are complacent when it comes to your health. In order to be your professional best, it helps to feel your physical best.

The Reasons

Your reasons for using printable weight loss charts, weight gain charts or simple fitness trackers may vary. However, one thing is certain…whatever your reason, if it’s not one you’re passionate about, that you don’t keep top-of-mind, or you fail to create and implement an action plan to address these reasons, the reasons why you’re looking for printable weight loss charts or fitness trackers may soon fade from your mind just as the results you desired may be released from reality back into dream world.

The interesting thing about weight loss, weight gain and fitness goals, or most other ones, is the fact that tracking the final desired effect can be constructive, however by also using a printable chart to measure the behavior required to reach the result, your efforts are sort of turbo-boosted…measuring consistency and performance of action are critical to expeditious and certain goal attainment.

Things to Consider before Completing Printable Weight Loss Charts

For example, if you wanted to lose 100 pounds in one year, here are some things you might consider:

WHO are you?

Visualize yourself performing the action you’ll have to take to transform your body, see in your mind’s eye what your new body looks like, imagine your new energy level, what shopping will be like, how you’ll look in your professional attire selected just for your woman body type, see yourself getting the promotion or new job or whatever else you’re going for.…make the details vivid and multi-sensory…as realistic as possible.

WHAT will it take, day in day out to achieve the goal?

What changes will you make regarding your eating habits (e.g., stop eating by sun-set), exercise plan (e.g., start out walking every day for 10-30 minutes), behavior modification (e.g., slow down, savor and enjoy your food, chew it to a pulp while sitting at the table without a television in sight), self-talk (e.g., release negative self talk, replace it with bold, encouraging speech)?

WHEN will you be prepared to implement your plan?

Are you in a position to commit to doing what it takes to activate your plan? Will you take the time today to get copies of printable weight loss charts / fitness trackers that meet your needs? Have you thought of some responses to any negative self-talk that might attempt to defeat your efforts? Have you planned healthy meals for the next several days? Do you have the ingredients for these meals? Have you found a fitness coach? Do you have exercise gear? Do you know your current weight? Measurements? Body fat percentage? Waist-to-Hip Ratio? Have you identified the 3-12 things that you will have to do DAILY, without compromise, to reach your goal? Weekly? Monthly? Etc.

WHY do you want this?

Remember, this has to be REALLY good…something that you’re passionate about…something you can commit to for the long-term…maybe your doctor told you that if you don’t lose the 100 pounds your only hope for survival will be to eat brussels sprouts every day three times a day for the rest of your life (okay, that wasn't nice…these baby cabbage look-a-likes are good for you and some folks actually like them…so fill in the blank with any extremely unpleasant experience : ).

HOW will you re-structure your life to accommodate your new behaviors, etc.?

For example, will you have to get up earlier in order to exercise, eat a light breakfast and prepare your lunch before you go to work? Will you take time to perform the action outlined in your fitness program? Will you take the time to fill-in your printable weight loss chart/weight gain/fitness/goal tracker chart EACH AND EVERY DAY even if you’re too sleepy to hold a pen or turn on your computer (Hint: don’t wait until then to do it : )?

Focus on what you CAN CONTROL, YOUR ACTION/behavior compliance percentages and know that as long as your plan is a solid one, EXPECT TO REACH YOUR GOAL.

Are You Ready?

If you’re ready, really ready, go ahead, shoot us an email:

I'm ready, please email me the info so I can get my Printable Weight Loss Charts / Fitness Trackers.

A Win-Win

The extra effort will be worth it…now this is a win-win…if you don’t like the chart…email us back and we will attempt to modify the chart in a manner that meets your needs and send it back to you…seriously…it’s a win-win…you get what you want and it helps us create a better printable chart, which for now anyway, is free.

FYI…we’ve included some information below, in case you're asking things like: what does body composition mean, what are the five components of fitness, etc.

We hope to hear for you soon, if you haven't done it already...now is as good of a time as any to start tracking your progress with our free, printable weight loss charts and fitness trackers...

best wishes for achieving your goals!

If you'd like to check out one of our basic printable weight loss charts/weight gain charts/fitness trackers now...
simply click this link.


DEFINING FITNESS
Physical activity and health: a report of the Surgeon General

What does it mean to be physically "fit?" Physical fitness is defined as "a set of attributes that people have or achieve that relates to the ability to perform physical activity" (USDHHS, 1996).

In other words, it is more than being able to run a long distance or lift a lot of weight at the gym. Being fit is not defined only by what kind of activity you do, how long you do it, or at what level of intensity. While these are important measures of fitness, they only address single areas.

Overall fitness is made up of five main components. In order to assess your level of fitness, look at all five components together:

What is Cardiorespiratory Endurance (Cardiorespiratory Fitness)?

Cardiorespiratory endurance is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity (USDHHS, 1996 as adapted from Corbin & Lindsey, 1994). To improve your cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling. The activity you choose does not have to be strenuous to improve your cardiorespiratory endurance. Start slowly with an activity you enjoy, and gradually work up to a more intense pace.

What is Muscular Strength?

Muscular strength is the ability of the muscle to exert force during an activity (USDHHS, 1996 as adapted from Wilmore & Costill, 1994). The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.

What is Muscular Endurance?

Muscular endurance is the ability of the muscle to continue to perform without fatigue (USDHHS, 1996 as adapted from Wilmore & Costill, 1994). To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling, or dancing.

What does Body Composition mean?

Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body (USDHHS, 1996 as adapted from Corbin and Lindsey, 1994). A person's total body weight (what you see on the bathroom scale) may not change over time. But the bathroom scale does not assess how much of that body weight is fat and how much is lean mass (muscle, bone, tendons, and ligaments). Body composition is important to consider for health and managing your weight!

What is Flexibility

Flexibility is the range of motion around a joint (USDHHS, 1996 as adapted from Wilmore & Costill, 1994). Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or a basic stretching program.

Other Terms

Calorie, Kilocalorie

A measure of energy from food. (3,500 kilocalories of food energy = 1 pound of body weight). Also the amount of heat required to raise the temperature of 1 gram of water 1° C (1000 calories = 1 kilocalorie). An interesting fact: When we see "Calories" on a food label it is actually measuring kilocalories (kcal).

Cardiorespiratory fitness (also called aerobic endurance or aerobic fitness)

Cardiorespiratory endurance is the ability of the body's circulatory and respiratory systems to supply fuel and oxygen during sustained physical activity.

Fitness

Physical fitness is defined as "a set of attributes that people have or achieve that relates to the ability to perform physical activity." (USDHHS, 1996) See above for more.

Exercise

Exercise is physical activity that is planned or structured. It involves repetitive bodily movement done to improve or maintain one or more of the components of physical fitness—cardiorespiratory endurance (aerobic fitness), muscular strength, muscular endurance, flexibility, and body composition.

Household physical activity

Household physical activity includes (but is not limited to) activities such as sweeping floors, scrubbing, washing windows, and raking the lawn.

Inactivity

Inactivity is not engaging in any regular pattern of physical activity beyond daily functioning.

Kilocalorie

The amount of heat required to raise the temperature of 1 kg of water 1° C. Kilocalorie is the ordinary calorie discussed in food or exercise energy-expenditure tables and food labels.

Leisure-time physical activity

Leisure-time physical activity is exercise, sports, recreation, or hobbies that are not associated with activities as part of one's regular job duties, household, or transportation.

Light-Intensity Activities

• Walking slowly • Golf, powered cart • Swimming, slow treading • Gardening or pruning • Bicycling, very light effort • Dusting or vacuuming • Conditioning exercise, light stretching or warm up

MET

The standard metabolic equivalent, or MET, level. This unit is used to estimate the amount of oxygen used by the body during physical activity.

1 MET = the energy (oxygen) used by the body as you sit quietly, perhaps while talking on the phone or reading a book. The harder your body works during the activity, the higher the MET. • Any activity that burns 3 to 6 METs is considered moderate-intensity physical activity.• Any activity that burns > 6 METs is considered vigorous-intensity physical activity.

Moderate-intensity physical activityModerate-intensity physical activity refers to a level of effort in which a person should experience:• Some increase in breathing or heart rate • 3 to 6 metabolic equivalents (METs); or• any activity that burns 3.5 to 7 Calories per minute (kcal/min)

Examples of Moderate-Intensity Activities: • Walking briskly • Golf, pulling or carrying clubs • Swimming, recreational • Mowing lawn, power motor • Tennis, doubles • Bicycling 5 to 9 mph, level terrain, or with a few hills • Scrubbing floors or washing windows • Weight lifting, Nautilus machines or free weights

Occupational physical activity

Occupational physical activity is completed regularly as part of one's job. It includes activities such as walking, hauling, lifting, pushing, carpentry, shoveling, and packing boxes.

Physical activity

Physical activity is any bodily movement produced by skeletal muscles that result in an expenditure of energy.

Physical fitness

Physical fitness is a set of attributes a person has in regards to a person's ability to perform physical activities that require aerobic fitness, endurance, strength, or flexibility and is determined by a combination of regular activity and genetically inherited ability.

Regular physical activity

A pattern of physical activity is regular if activities are performed:

• most days of the week, preferably daily; • 5 or more days of the week if moderate-intensity activities (in bouts of at least 10 minutes for a total of at least 30 minutes per day); or • 3 or more days of the week if vigorous-intensity activities (for at least 20-60 minutes per session).

Note: These are minimum recommendations, greater health outcomes can be achieved by doing additional types activities and/or increasing time spent doing activities.

Transportation physical activity

Transportation physical activity is walking, biking or wheeling (for wheelchair users), or similar activities to and from places such as: work, school, place of worship, and stores.

Vigorous-intensity physical activity

Vigorous-intensity physical activity may be intense enough to represent a substantial challenge to an individual and refers to a level of effort in which a person should experience:

• large increase in breathing or heart rate (conversation is difficult or "broken")• greater than 6 metabolic equivalents (METs); or• any activity that burns more than 7 kcal/ min

Examples of Vigorous-Intensity Activities: • Racewalking, jogging or running • Swimming laps • Mowing lawn, hand mower • Tennis, singles • Bicycling more than 10 mph, or on steep uphill terrain • Moving or pushing furniture • Circuit training

Weight-bearing physical activity

Any physical activity that imparts a load or impact (such as jumping or skipping) on the skeleton.

References

U.S. Department of Health and Human Services. Physical activity and health: a report of the Surgeon General. Atlanta: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion; 1996.________________________________________

• Page last reviewed: November 5, 2008
• Page last updated: November 5, 2008
• Content source: Division of Nutrition, Physical Activity and Obesity, National Center for Chronic Disease Prevention and Health Promotion
http://www.cdc.gov/physicalactivity/everyone/glossary/index.html

Leave Printable Weight Loss Charts, Weight Gain Chart & Fitness Tracker page and return to Women's Business Clothes homepage.