18 fast low-carb snacks

More and more people nowadays eat fewer carbohydrates . That may be because they want to lose weight; reducing carbohydrates is reasonably effective for this. However, there are also several other reasons for this! Planning the big meals doesn’t have to be that hard at all, but in between …

Adding healthy snacks to your healthy diet can also be quite an art . So today we devote our blog to it. Not only do we give you a quick explanation of the usefulness of low- carb snacks, you also get a whole list. With these 18 examples you will always find something that you feel like.

Why low-carb snacks?

That snacking itself is not bad at all, you will know by now if you read this blog more often. Simply put: it can help you prevent (unhealthy!) Binge eating . However, it is important that you choose snacks that are not unhealthy. After all, a bag of chips does not bring you closer to your physical goals …

It is also important to remember that there is nothing wrong with carbohydrates. You need a lot of it (especially if you exercise a lot). However, reducing carbohydrates can be useful for reducing your overall calorie intake. We often eat bread , rice and pasta with the main meals .

Certainly for snacks it may be wise not to take too many carbohydrates. That way you have room for proteins and healthy fats and everything stays nicely balanced.

18 low-carbohydrate snacks

The following 18 low-carbohydrate snacks all contain very few carbohydrates. Keep in mind that many of them contain relatively many fats ! There is nothing wrong with that in itself – fats are very healthy if they are of the right type.

However, it does mean that these snacks can sometimes contain relatively many calories . Don’t forget to include them in your daily sum of meals! In this way you prevent you from being unnoticed far beyond your calorie requirements at the end of the day.

1. Caprese skewers

Make skewers of mozzarella balls, tomatoes and basil leaves. Delicious with lots of fresh pepper .

2. Boiled egg

Boil a few immediately and keep them in the fridge. Delicious with a herbal oil dip!

3. Nuts

Perhaps the easiest snack, and thanks to the healthy fats it is also very healthy.

4. Olives

For example, eat them with garlic and herbs, or with a feta yogurt dip.

5. Fat chicken breast Avocado with t

Slices avocado sliced chicken breast is very easy to make and very tasty.

6. Cherry tomatoes

When you fancy something sweet that doesn’t immediately get sugary, cherry tomatoes are ideal. Also delicious with cottage cheese .

7. Cucumber with salmon

If you are looking for a chic snack, make nice-looking rolls with cucumber ribbons, salmon and cream cheese.

8. Ham cheese cubes

Cut cubes of your favorite ham and cheese, and serve on skewers. Tasty with some spicy arugula!

9. Cottage cheese

Eat it naturally, or for example with nuts and seeds. Greek yogurt is also a good option.

10. Pickles with gammon

Achterham is another perfect ingredient for rolling in other products – such as pickles .

11. Celery with peanut butter

Celery is ideal for dipping, thanks to its crispy structure. Peanut butter is a relatively low carbohydrate dip.

12. Cottage cheese with cinnamon

Hüttenkäse is wonderfully fresh and can also be eaten as a sweet snack. Also try it with some lemon juice!

13. Pure chocolate

The more cocoa the chocolate contains, the less sugar it contains. And cocoa is itself a very healthy source of  antioxidants !

14. Herring with onions

Not a very skinny snack, admittedly – but once in a while this may well be once!

15. Grilled vegetables with guacemole

Of course you prefer to make the guacemole yourself, so that you know for sure that it contains no unhealthy ingredients.

16. Omelette rolls

Bake a thin omelet and fill it with cream cheese, salmon, vegetables or olives, for example .

17. Grilled mushrooms

Takes a little more time, but incredibly tasty with soft goat cheese and parsley, for example .

18. Slawraps

Lettuce leaves can also be used as wraps for a slightly fresher result than with the omelettes.

Review: Yes! Bars. What do we think about it?

In the ‘healthy snacks’ category, we now find the Yes! Bars at the Albert Heijn . Immediately classified by the supermarket in the ‘superfoods’ category, and recommended as responsible snack bars. And indeed, ingredients such as quinoaand beetroot sound promising.

But are the Yes! Bars indeed as healthy as they present themselves? For that, we always have to look at the packaging in more detail! In this review you can read our opinion about these ‘ superfood bars’.

What are the Yes! Bars?

The Yes! Bars are, as said, promoted as healthy bars full of healthy ingredients. You can find them at the Albert Heijn on the shelves in five different flavors:

  • Sea salt and dark chocolate
  • Coffee, cherry and dark chocolate
  • Cranberry and dark chocolate
  • Lemon quinoa and chili
  • Beetroot and apple

A fairly varied assortment, in which there is something for everyone! One bar is only 32 grams, so you don’t eat a large portion too quickly. The question is of course: does that 32 gram also contain 32 grams of substances that you actually want to receive?

Sweeteners in the Yes! Bars

First, let’s look at a point where ‘healthy’ bars often go wrong: the sweeteners. The two Yes! Fruit-flavored bars promise not to contain any added sugar. That sounds good … but unfortunately it appears to be a bit disappointing in practice.

What is apparent when examining the label? With both the Lemon quinoa and Beetroot, the first ingredient is apple juice concentrate. Just the sugars from apple, so, so strongly concentrated that little health is left of it. Other important ingredients are dried fruit and dates .

All this is clearly reflected in the nutritional value. The Beetroot contains no less than 56.3 grams of sugar per 100 grams. For the Lemon quinoa bar that is even 60.5 grams! Even with a bar of 32 grams you will therefore receive more than 16 grams of fast sugars …

The other three flavors contain 11 to 14 grams of sugars per 100 grams. A lot less, but just sugar, honey and corn syrup have been added. So simple added sugars . Still not very neat for a bar that is put under the ‘superfood’ category.

Further ingredients

What about the ingredients list? That varies a bit per taste. The three chocolate flavors contain quite a lot of nuts , in particular almonds and peanuts . There is nothing wrong with that in itself. Unfortunately, the bars further include also a lot of ingredients such as added salt , processed soy – protein , and so on. Not very ‘natural’, therefore.

The two fruit bars are a lot simpler in composition. Apart from all that concentrated fruit, it also contains some oil, seeds, quinoa and seasonings. Unfortunately, that doesn’t take much away from the fact that a large part of the ingredients are still sweeteners.

Calories and nutritional value

What about the nutritional value of the Yes! Bars? The energy value differs per taste. The three chocolate flavors contain around 540 kcal per 100 grams. That is approximately 180 kcal per strip. The majority of this comes from fats (approx. 35 grams per 100 grams). They come from nuts, so they are fairly healthy fats .

The fruit bars are less calorie-rich, with an average of 370 kcal per 100 grams, or 125 kcal per bar. In addition to fewer fats, these bars also contain much less protein than the chocolate bars: on average 4 grams per 100 grams, compared to 20 grams in the chocolate bars. The calories here really come mainly from aforementioned fast sugars.

Live more yes … or rather not?

“Live more yes!” The labels of the bars enthusiastically suggest . But is that such a good idea indeed? In any case, we have our doubts about the Beetroot and the Lemon quinoa. Due to the high content of fast sugars, these bars do not form a satiating snack.

The chocolate flavor bars are more promising in terms of nutritional value. They do contain much more fats, but they are certainly quite satiating. The same applies to the relatively high content of proteins. If you like them, it may still be worth the 180 kcal per bar.

However, please note that these bars also still contain a lot of added sugars. It depends a bit on your own goals whether you find the complicated ingredient list and those additions to fit your diet!

Everything about calcium-rich food and calcium deficiencies!

The mineral calcium is extremely important. For example, it ensures that your bones and teeth stay firm, but also has all kinds of other functions. It is therefore important to get enough of it, so that you can prevent a calcium deficiency!

As you probably know, milk is an important source of calcium. But there is much more calcium-rich food to choose from! In this article we discuss why calcium is so healthy and how you can get enough of it.

What is calcium?

Calcium has multiple functions in the body. The most important of these – and the function that most people know – is the maintenance of bone tissue in your body. Calcium ensures that your bones and teeth develop well and remain strong, even at a later age. It therefore prevents, for example, bone loss in the elderly.

You also need calcium to keep your nerves and muscles functioning properly. It also helps to make the blood clot when you have a wound, and it is essential for the transport of all kinds of other essential minerals in the body. An important substance, in other words!

Calcium deficiency causes

Yet many people are deficient in calcium. This may be because you simply do not eat enough calcium-rich food, and in that case you need your diet a good look at . However, other causes may also play a role.

For example, vitamin D stimulates the absorption of calcium, and a vitamin D deficiency can therefore indirectly cause a calcium deficiency in the body. Furthermore, salt , alcohol and caffeine have a moisture-withdrawing effect. As a result, you excrete more calcium through your urine than normal, so you are left with a calcium deficiency.

Calcium deficiency symptoms

If you eat too little calcium-rich food, your bones in particular will suffer. In the long term, a calcium deficiency leads to bone loss, making the bones brittle and breaking faster. Certainly in the elderly, who are less able to absorb calcium anyway, this is a common problem.

In young children, an extreme deficiency can further cause skeletal deformation or incomplete bone formation. A common misunderstanding is that white spots on the nails are a symptom of a calcium deficiency, but that is not the case. These spots usually have to do with damage to the nail bed, which is not harmful to health.

There are almost no other symptoms, but sometimes due to a calcium deficiency you may suffer from forgetfulness, muscle cramps or weakness and cardiac arrhythmias. It is therefore extremely important to always ensure that your calcium intake is in order. Unfortunately, you cannot reverse bone decalcification!

How much calcium per day?

How much calcium do you need now to prevent shortages? The Nutrition Center recommends a minimum of 1000 mg per day. Certainly for the elderly, it is advisable to sit a little bit above that.

On the other hand, you should not exaggerate. With more than 2500 mg you run the risk of a surplus. Too much calcium can lead to kidney stones and blood vessels calcification.

Calcium-rich diet list

But how do you ensure that you indeed eat enough calcium-rich food? You don’t have to skip liters of milk for that – the following products on the list also help you to get enough.

1. Milk

Obviously the number 1 on every list of calcium-rich foods. Skimmed milk contains relatively more calcium per calorie, which can be useful if you do not want to get too much energy from your drink. An additional advantage is that dairy is also rich in proteins !

2. Cheese

Also, cheese is an excellent supplier of calcium and can vary much more with it. So choose not only for the fat cheese that you put on your bread , but also consider, for example, cottage cheese for your salad.

3. Salmon

You eat fatty fish not only for the vitamin D and omega-3 fatty acids, but also for the calcium it contains. Canned salmon is an excellent choice to get some extra calcium!

4. Broccoli

There are different vegetables that contain a relatively large amount of calcium, but broccoli is one of the best and most loved suppliers. By steaming it instead of cooking, more of the vitamins are preserved.

5. Kale

In fact, almost all coal is top when it comes to calcium, but kale is doing exceptionally well. Green cabbage is also a good source of calcium. Delicious in many Asian dishes, but also in salads, for example!

6. Apricot

If you like fruit , apricots are the best option to get some calcium! Apples, plums and dates also do well by the way, so don’t be afraid to alternate nicely.

7. Tofu

Too much soy is probably not very healthy, but it doesn’t hurt to include tofu in your food now and then . In addition to healthy proteins, it also contains a lot of calcium. There is also calcium in tempeh , but the percentage is slightly lower.

8. Nuts

Of the different nuts , almonds are mainly known as a calcium-rich diet. However, that does not mean that the rest is not suitable for getting more of this mineral: hazelnuts, Brazil nuts, pistachios and walnuts , for example, are also good sources of calcium.

9. Spices

Countless spices contain a relatively large amount of calcium, although you only use them in small quantities: dried peppers, cinnamon , cumin, curry, cloves … So don’t hesitate to flavor your food enthusiastically – herbs and spices are extremely healthy!

18 food myths in a handy overview!

Today we know more than ever about our food and body. Unfortunately, with all that knowledge, a huge amount of myths are coming up – and they are strangely stubborn. Wrongly interpreted studies, smart advertising campaigns and simple misunderstandings ensure that food myths still flourish.

Unfortunately, it is difficult to eat healthily if you do not know exactly what your food does and does not do. And that is why we have compiled this list of 18  frequently heard food myths! Wondering which fables you still neatly comply with by accident? After reading this article you will be a little wiser.

Myths about nutrition

The difficulty with nutritional myths is that they often sound a lot better than the scientific truth. We all want a magical way to lose weight or a fast way to prevent diseases. Moreover, the less accurate ‘facts’ do it better at parties and social media. So the fables spread so fast – and we now have this long list together.

18 food myths

1. Cucumbers contain negative calories

The idea of ​​this fable: cucumbers contain so few calories that you already burn more energy when eating them . Sounds nice, but unfortunately that is not entirely how it works! In this blog about negative calories we will explain more about the nonsense of the idea.

2. Fish and spinach are a dangerous combination

The Voedingscentrum advised against eating fish and spinach together for a while . That would ensure that the nitrate from spinach would be converted into hazardous substances. On closer inspection, however, it appears to be negligibly small quantities!

3. Roots turn orange

Carrots do indeed contain beta-carotene, an orange colorant. And if you really eat a lot of it, your skin could indeed turn orange. However, you must make it very colorful with carrot consumption; this is therefore no reason to leave roots behind.

4. Bananas are thickeners

A banana contains around 100 calories, or a little more if you really have a large one. That is not so much more than an apple, for example. And it’s a lot less than a bowl of oatmeal . No fatter, so!

5. Fruit juice is just as healthy as fruit

Unfortunately: fruit juice is something like fruit , but without the healthy ingredients. Fiber and vitamins have often largely disappeared. What remains is sugar water, which contains approximately as many calories as cola .

6. Coffee will dry you out

Coffee can cause you to go to the toilet a little more often and therefore lose more moisture. However, that is more than offset by the moisture that you get with the coffee itself. Moreover, the effect decreases with regular coffee drinkers! See also our article about coffee and dehydration!

7. Wine is healthy

The red wine issue is a tricky one. Indeed, there are benefits to a glass a day: it contains antioxidants . But alcohol also has many disadvantages, and those polyphenols are also found in other foods. Occasionally you can, but definitely don’t drink extra red wine !

8. Milk is unhealthy

From ‘the white motor’ to ‘the white poison’ – milk has fallen pretty much off its pedestal. And not really, unfortunately … Most Dutch people are perfectly capable of digesting lactose. Do you have no intolerance to lactose? Then a glass of milk a day is absolutely no problem!

9. Eggs are bad for your cholesterol

Egg yolks contain cholesterol , hence the advice to eat a maximum of three a week. But: eating cholesterol does not automatically cause more cholesterol in your body. No research  was found in this  study between egg consumption and cardiovascular disease. An egg a day can be fine!

10. Dark bread is always better

It would be nice if it were so well-arranged, but unfortunately. The color of breadsays little about the fibers present, because many manufacturers also color their bread artificially darker. So always read the label. Wholemeal bread is good anyway: that term is officially protected.

11. Gluten is unhealthy

There is nothing about gluten – for the vast majority of people. If you’re not intolerant of it, it’s probably even healthier to just eat gluten-free products! With replacement, there is a chance that you will incur deficits.

12. Spelled is gluten free

It is unclear where this bizarre fable comes from, because it is simply pertinently untrue. Perhaps it is the hype about spell, so that with those benefits it has passed on to non-existent benefits? Whatever the case: spelled contains gluten. Do not give it to people with celiac disease.

13. Gingerbread is a responsible snack

Gingerbread still has a remarkably healthy reputation in the Netherlands. Something with traditional Dutch food and those tempting plates of fiber and grain on the packaging, probably. Unfortunately, that cake contains more sugarthan fiber. So let it stand!

14. Sugar is poison

There is nothing wrong with sugar itself – provided it is eaten in normal quantities. And that’s where things go wrong in our society. However, that does not make sugar poison: even water is fatal in excessive amounts. You really won’t die if you eat something from time to time.

15. Chocolate gives you pimples

There is no such thing as one food that will cause your skin to ignite. Pimples is a result of hormones , poor skin care or a generally poor diet. A bar of chocolate per day does not help, but that applies to everything that contains a lot of sugar.

16. Natural sugars are healthier than granulated sugar

Sugar is sugar. Whether you call it sugar, honey , maple syrup or date concentrate: it remains exactly the same substance. And yes, even in fruit it is still the same stuff: there you only have the advantage of the many fibers, vitamins and minerals.

17. Sea salt is healthier than kitchen salt

The problem with salt is that it contains sodium . That applies again to all types of salt, even if it is called Celtic sea salt or pink Himalayan salt: your blood pressure really makes no difference.

18. Lemon juice stimulates fat burning

We can make a general rule of this food myth: there is no food that will cause you to burn magic fat. No matter how nice it sounds, no matter how exotic a supplement is, it just doesn’t happen. This also applies to lemon juice!

15 exercises for a six pack!

Growing a six pack – who doesn’t want that? Certainly with the summer ahead, many people are focusing more on the abs. But you have to do that the right way …

A daily abdominal muscle quarter is really not going to give you a washboard. What then works? We explain below the 15 best exercises for a six pack ! With this you can compile a complete and varied training.

Tips for a six pack

In this article we focus on training for a six pack, but you are not there yet. Your diet and general lifestyle are also of great importance! 

In short, the most important tips for a six pack are:

Training schedule for a six pack

When you train for a six pack, two things are very important: peace and variation. We briefly explain that below.

Peace

Many people think that your muscles grow while you exercise. However, that is not the case! Your muscles grow after training, while they recover from exertion. And in order to grow well, they need rest and recovery time.

For that reason there should always be some time between two workouts of the same muscle group. 48 to 72 hours is the most common rule of thumb. So do not train your abs every day, but limit yourself to 3 workouts per week!

Variation

Your muscles can get used to an effort. After you have done the same workout for weeks, they know the routine pretty much. The result? They are challenged less and need less recovery, which means there is less growth.

If you want to continue to grow, change your workout routine approximately every 6 weeks. Use a few new exercises for your six pack, move with the order or use a heavier weight with fewer repetitions. This way you keep surprising your muscles.

Exercises for a six pack

There are three categories of exercises for a six pack. Your upcoming six pack also consists of three muscle groups : the high abs, the low abs and the oblique abs.

Below we discuss a number of exercises for you from each category. Especially try them out to find out which one you like best, and don’t forget to alternate some exercises from time to time!

The perfect number of repetitions varies per person. However, we recommend that you do one or two sets of 15-20 repetitions, or more sets of fewer repetitions. If that is too easy, you better take a more difficult version of the exercise or grab a weight during the exercise. That way you train more efficiently than if you add more repetitions.

High abs

The high abs are also known as the ‘upper’ abs. These are the muscles that are from the bottom of your chest to above your navel. This muscle group can be trained most efficiently with crunches , crunches and more crunches! There are all kinds of variations on the crunch for athletes of different levels, so we will discuss a few.

1. The basic crunch

The crunch is one of the most popular exercises for a six pack, because it is ideal for training the upper abs . You only need a fitness mat or other soft surface for the basic crunch. A blanket or rug on the floor also works. Pay attention! Don’t just do your abdominal exercises on the floor, because then you risk injuring your back.

For the crunch you lie on your back and place your hands next to your head, with your fingers around or against your ears. Be careful not to grasp your head or fold your hands behind your head, because then you run the risk of unconsciously pulling your arms when the exercise becomes heavy and you injure your neck. You can also fold your arms over your chest to make the exercise a little easier.

Place your feet on the floor and keep your knees bent. Then roll up slowly by contracting your abs and without lifting your lower back. To make the exercise harder, you can hold the position at the top for a while before you drop down again in a controlled manner.

This exercise is not about getting off the ground very high, it can sometimes be enough to lift your shoulders off the mat a little. You can feel your abdominal muscles when it gets heavy, that is the point you should go for.

Also make sure you don’t put your chin on your chest. If you notice that your neck often cramps during abdominal exercises, we recommend that you choose a point on the ceiling that you will keep watching.

2. Crunch with bench

This is a form of the crunch that can be easy for people who find it difficult to get up with other forms of the crunch. A gym bench is ideal for this exercise, but if you want to do the exercise at home, a different elevation, such as a chair or couch, also works.

Place your mat next to your elevation and lie on your back on the mat. You place your lower legs and feet on the elevation so that both your hips and knees form an angle of approximately 90 degrees.

Then perform the crunch as described above: roll up by tightening your abdominal muscles and, if necessary, hold it at the top to make it harder. Then lower your body in a controlled manner.

3. Crunch with hands up

This is a variation on the crunch that is more difficult than the previous two. This exercise is therefore recommended if you do not find the ‘normal’ crunch challenging enough.

For this exercise you again only need a mat or another soft surface. Lie on your back with your feet on the floor, knees bent. Extend your arms above your head with your hands together.

Now roll, as you are used to from the crunch, slowly with your upper body up by tightening your abdominal muscles. Your arms stay stretched along your head and move with it upwards. To make the exercise more challenging, you can hold this position at the top for a few seconds, and then drop it down again in a controlled manner.

In this exercise it is important that your arms keep moving as a whole with your upper body. If you find yourself waving your arms to raise yourself, you are overcompensating to do the exercise properly. It can then be useful to first keep yourself busy with one of the above exercises.

4. Crunch with legs up

This crunch variation is also somewhat more difficult than the basic crunch and is especially suitable for slightly more advanced athletes. The exercise involves both your high abs and low abs, making it one of the more effective exercises for a six pack.

Also for this exercise you only need a mat or a soft surface. Lie on your back on the floor and extend your legs straight up so that your hips form a 90-degree angle. You also extend your arms towards the ceiling.

To perform the exercise, roll up with your shoulders off the ground by tightening your abdominal muscles as you would expect from the crunch. Try to touch your toes with your hands, or at least see how far you get!

It is not a problem if you cannot keep your legs completely straight with your hands or reach your toes with this exercise, that has more to do with flexibility than with strength. Make sure that you do not strain anything and that you do not ‘throw’ your body up, always try to perform all your movements in a calm and controlled manner.

5. Crunch on balance ball

Finally, this variation on the crunch is mainly for advanced athletes. With this exercise you actually increase the range of the crunch, so that your abs have to work harder to execute the movement. The muscles in your core are also put to work with this exercise, so this is also a compound exercise in which you train more than just your high abs.

For this exercise you need an inflatable fitness ball or a balance trainer (half ball). This can be found in every gym , but you can also purchase one to do the exercise at home.

To perform the exercise, lie down with your back on the ball and place your feet on the floor. Take your time to find a good balance and take the position that you are used to with crunches: hands on your ears, neck not cramped and don’t chin against your chest.

Roll up slowly by tightening your abdominal muscles and, if necessary, hold this at the top for extra intensity. Then lower yourself in a controlled manner again. 
Note: it is easier with this exercise than with other exercises that you get up too far. If you do that, the tension on your abdominal muscles will disappear and your exercise will be less strenuous. So make sure you don’t sit up too far.

Low abs

Sit under your high abs, you guessed it, your low abs. This muscle group is also called your lower abs . These muscles run down from around your navel.

1. Place raise

Leg raises are also known as ‘leg lifts’. You only need a fitness mat or other soft surface for this exercise.

You lie on your back with your hands under your buttocks . Then tighten your abs and lift your legs slowly until your hips form a 90-degree angle. Then bring them down again in a controlled manner, until your feet are a few centimeters above the ground. This is one repetition.

Because you do not put your feet completely back on the floor, your abs stay tense and they have to work hard to perform the exercise. Don’t make it too easy for yourself! If you still find this exercise too easy, you can lift your head and shoulders off the floor so that you have also tightened your upper abs.

If you are not that flexible , it may not be possible to keep your legs completely straight. That’s okay, but try to keep them as straight as possible to make the exercise harder. 
However, if you find the exercise too heavy, you can also perform it with your legs bent. For this variation on the exercise, start in the same basic position, but bend your knees while lifting your legs until your thighs point straight up and your knees form a 90 degree angle. Try to work towards a leg raise with legs straight!

2. Lay out walk

This exercise is very similar to the raise leg. Just like with the raise raise you only need a mat or a soft surface for this and you start in the same basic position: on your back on the floor, with your hands under your buttocks.

To do this exercise, lift your right leg up until it forms a 90-degree angle with your body. Then lower it slowly again, until your foot almost touches the ground (but not completely!) And repeat the movement with your left leg. Once your left leg is down, lift your right leg up again and so on.

Also with this exercise you can lift your head and shoulders to make the exercise harder and you can bend your knees to make it easier.

3. Scissor kicks and butterfly kicks

These exercises for a six pack are very similar. The basic position is also the same for both: you lie on your back on a mat or soft surface, with your hands under your buttocks, and you lift your legs off the floor without bending them. You don’t have to lift them too far! If you lift your feet about 20 centimeters off the floor, your legs are high enough.

For scissor kicks, spread your legs and then cross them over each other, with your left leg over your right leg. Then you spread them again and cross them the other way around: with your right leg over your left leg. This is how you alternate this.

You don’t have to spread your legs for butterfly kicks, but move your legs up and down alternately. So first, lift your left leg, then lower it again while lifting your right leg.

You can do these exercises with a fixed number of repetitions, but you can also hold a certain amount of time for this. For example, you can try to get as many repetitions as possible in 30 seconds. During these exercises keep your legs straight and your abs contracted.

4. Reverse crunch

Again, you only need a mat or other soft surface for the reverse crunch. Here you lie on your back, with your hands under your buttocks. Your feet are on the floor, your knees bent. This is your basic attitude.

From this basic position you can perform the reverse crunch by moving your knees towards your chest. Keep your movement calm and controlled. For beginners, it may be enough to raise your knees so far that your hips form a 90-degree angle and then lower them again.

If you are more advanced, you can move your knees even further, causing your buttocks to get off the ground. Once you have carried out the movement as far as your level allows, lower your legs in a controlled manner until your feet are just a few centimeters above the floor.

Make sure that your abdominal muscles are constantly contracted and that you do not put your feet back on the floor in between, to get your muscles working optimally during this exercise.

5. Hanging leg raise

The hanging leg raise is a challenging exercise for the lower abs. This exercise is especially suitable for advanced athletes. You need a sturdy bar or beam for this, which you can hang on with your entire weight.

Hang on the rod or beam, with your arms extended. Try to hang as quietly as possible, because when you start to swing you make yourself unnecessarily difficult. Then tighten your abs and slowly raise your knees. Pull them as high as possible towards your chest, hold them for a second, and lower them again in a controlled manner.

If your abs are so advanced that this exercise is no problem, you can perform it with your legs stretched out or with a weight on your feet.

Do not try to execute this exercise too quickly, then you will start to rock and the exercise will not only become more difficult, but also less efficient.

Obliques

The oblique abs run along your upper and lower abs. These muscles are often trained with your upper and lower abs, even without you noticing. However, it does of course not hurt to occasionally pay extra attention to it. These are the five best exercises for a six pack with strong oblique muscles.

1. Side shelf

The side plank is a variation on the known plank. While planking you use all the muscles in your abdomen and core, but the side plank emphasizes your oblique abs. This exercise can be used as a variation on the board, but can of course also be used as a separate exercise.

To perform this exercise, lie on your side with your legs straight. Lift your upper body by resting on your forearm. Then lift your hips so that your entire body rests on your forearm and feet. Try to keep your body in a straight line and do not lift your hips too high.

We advise you to start quietly with this plank. Try for example the first time 10 seconds on both sides and 10 seconds the ‘normal’ board, then you can extend it next time.

If this exercise is too easy for you, there are also ways to make it more challenging. For example, you can add ‘side plank dips’ to it. You do this by lowering your hips towards the floor from the plank posture and then lifting it again, slightly higher than the basic posture. ‘Bounce’ checked up and down a number of times.

Another way to make the side plank more challenging is by lifting your upper leg, or by sticking out your upper arm next to your body, so that your muscles have to work harder to keep your body balanced.

2. Angled sit-up

The slanted sit-up is a variation on the normal sit-up. This makes it a nice change from one of the most used exercises for a six pack! You can do it in addition to your normal sit-ups, or you can replace some of your normal sit-ups with oblique sit-ups.

You start with a sit-up: you lie on your back on a mat or other soft surface, with your feet on the floor and your knees bent. You have your hands on your ears. You tighten your abdominal muscles and you come up controlled until you are almost completely upright.

When you reach the top, bend your right elbow to your left knee. Turn your entire upper body. Then you lower your body in a controlled manner. At the next sit-up, turn your body the other way and bring your left elbow to your right knee. This way you train your entire core, just like with sit-ups, but you put a little extra focus on your oblique abs.

3. Russian twist

For the basic shape of the Russian twist you only need a mat or a soft surface, but as soon as you get a bit further in this exercise, you will need a weight. This can be a kettlebell or dumbbell, but can also be a medicine ball. If you do the exercise at home, you can also start with, for example, a full liter bottle of water or something else with the desired weight.

You sit down with your legs forward, knees bent and heels on the floor. You lean back a little, but you keep your back straight. You have your hands with your stomach, possibly with a weight in it. Then you move your entire upper body to the left and then to the right.

If you hold a weight, make sure you keep it close to your body, but keep moving with your body. This exercise can easily be made heavier by taking heavier weights.

4. The spiderman

The spiderman is an extensive compound exercise in which you use your arms, shoulders, core and back. Yet here too the focus is mainly on your oblique abs. You don’t need anything for this exercise, so you can easily do it at home.

You start the spiderman in a plank position, with straight arms. So you only lean on your toes and your hands and back are straight. Then carefully lift one leg and move the knee from that leg to your elbow on that side. Use your upper body to move towards the knee. Then place the knee back in a controlled movement in the starting position and do the same with the other knee.

5. Bicycle crunch

The bicycle crunch is a variation on the crunch that we discussed under the heading ‘high abs’. Just like with the basic crunch, you only need a mat or other soft surface for this exercise.

You lie on the mat in the basic position for a crunch: you lie on your back with your hands near your ears. The difference with the basic crunch is that with this exercise you have your legs straight, with your feet a few centimeters above the ground.

To perform the exercise, tighten your abs and bring your left elbow toward your right knee. At the same time, bend your right leg to also move your right knee toward your left elbow. When your elbow and knee are together, hold that position for a second and then lower both in a controlled manner. Then do the same with your right elbow and your left knee.

These 15 exercises for a six pack are of course not the only possible exercises. Do you have any suggestions? Then we would love to hear from you in the responses!

What exactly are hormones and what do they do?

This blog is about hormones with some regularity . Sometimes they are responsible for all kinds of unpleasant physical problems, sometimes they can solve them properly. In all cases they are essential for the most diverse physical processes.

But what exactly are hormones? How do they work and what effects can they have? Which important hormones have which functions? In this article you can read it all!

What are hormones?

Hormones are chemical substances that your body produces to regulate all kinds of processes. Certain organs and tissues have receptors for certain hormones. When such a receptor is activated, the organ receives a signal to work harder or less hard.

Unlike nerves, for example, hormones regulate long-term processes in your body. This is possible because they are transported through your blood and often remain there for a longer period of time. Only when you no longer need them are they broken down again by the liver.

What do hormones do?

What kind of processes are these, for example? An important example is reproduction: hormones regulate menstruation, pregnancies, the transition and the production of sperm cells. Growth, digestion , fat storage and moisture management also fall under this category of physical processes.

In addition, hormones have a lot of influence on your mental state. After all, your brain also has certain receptors for these types of substances. Hormones can therefore make you feel stressed, happy or depressed .

Important hormones

All in all, there are around a hundred of these substances working in your body. But what are hormones that you really need to know? We put the most important ones among each other:

  • Estrogen , or the female sex hormone. Controls the menstrual cycle and the growth of female sexual characteristics. Is also involved in the regulation of blood pressure and cholesterol .
  • Testosterone , or the male sex hormone. Ensures the production of sperm and stimulates bone density and the production of muscle tissue.
  • Growth hormone . Is involved in the production of new tissue, wound healing and bone density. Also supports recovery after illness.
  • Cortisol , or the stress hormone. Ensures thatextra energy is releasedin times of stress and has an anti-inflammatory effect.
  • Insulin . Prevents too high blood sugar levels and makes it possible to store energy in fat and muscles .
  • Thyroxine , or thyroid hormone. Accelerates fat burning and metabolism and increases appetite .
  • Melatonin . Regulates the day-night rhythm and causes drowsiness in the evening.

Too much of a good thing

As you can see, all these hormones are essential for proper functioning of the body. However, they can also have adverse consequences if you create too much or too little of it !.

An overactive thyroid gland , for example, causes too much energy consumption, causing you to be underweight . Too much insulin can lead to resistance and therefore diabetes, and too much cortisol causes the storage of unhealthy organ fat. It is therefore essential to keep all these hormones in good balance.

Disturbed hormone balance

The cause of a disturbed hormone balance is often your lifestyle. For example, unhealthy eating can lead to a problematic increase in certain hormones. Stress and lack of sleep also cause an increase in cortisol in particular, and a decrease in growth hormone, for example.

So you certainly have an influence on the health of your hormonal system! By eating as much as possible healthy and varied , taking enough rest and exercising, you keep your body and hormones in balance.

7 tips for people who can’t sleep

Nothing is as frustrating as not being able to sleep . You lie tossing for hours, you are very tired, and yet refuse to sleep. The next morning you get out of bed with no possibility, and you’re tired and grumpy the rest of the day.

How do you prevent you from waking up so tired in the morning, and how do you prevent insomnia? In this article we will discuss the most important causes for a bad night’s sleep and give you a number of tips to help you sleep better.

Causes of not being able to sleep

Not being able to sleep can have many causes. We list a number of common points that can cause your insomnia. If you recognize them, then these are problems to work on first!

1. Nutrition

Your diet has a lot of influence on your energy level, and therefore also on your sleep rhythm! Certain types of food and drinks can quickly make you lie awake. The main culprits are often the following products:

  • Fast sugars (especially after dinner). Just a sweet snack in the evening quickly causes a peak in your blood sugar, and with it a lot of energy .
  • Fats (especially after dinner). It takes your body relatively much energy to digest fat. Therefore a fat bite for the TV is not recommended for your night’s rest.
  • Alcohol . Although it makes you sleepy for a while, it then deteriorates the quality of your sleep. This makes it easier to lie awake longer at night.
  • Caffeine . Of course you don’t have todrinkthree cups of coffee in the evening. But if you are sensitive to it, caffeine can disturb all your night’s rest from 4 o’clock in the afternoon.

2. A full (or sensitive) bladder

Do you often have to get out of bed six times in the evening to go to the bathroom? To start with, it is wise to drink less in the evening. Of course you have to stay hydrated, so drink more earlier in the day.

Furthermore, this can also be a matter of habituation. If you walk to the toilet every time with the least urge, it makes you more and more sensitive. So try to train yourself a little bit to be able to fall asleep with something in your bladder.

3. Too much (blue) light

Your sleep hormones are sensitive to light – and in particular to blue light. That gives the signal of daylight, and therefore a signal that you have to stay awake for a while. Not being able to sleep is often the result of too many TV, computer or telephone screens.

A light filter on your electronic devices helps, but does not solve all problems. It is best to stop staring at screens after 9 hours. Rather read a book, take a bath or take an evening stroll. You sleep a lot better with that.

4. Irregular sleep rhythm

Finally, your sleep times can also have a lot of effect. If you go to bed at different times every day and get up, your hormones don’t know where they stand. This ensures that you are sleepy or wide awake at the wrong times.

Regular sleep times can therefore help enormously when you often cannot sleep. Even at the weekend it is better not to get up much later than normal. Sure, it is best to set the alarm an hour later – but it is wise not to sleep until noon.

The importance of sleeping well

Of course you will soon notice the effects of insomnia: you are tired and in a bad mood during the day, you get a headache, you can concentrate less and you just want to go to bed. However, not being able to sleep also has effects that you do not immediately notice. These are the most important benefits of good sleep :

1. Recovery of your muscles

Sleeping well is of course important for everyone, but is perhaps even more important for athletes. During sleep, different processes take place in your body that ensure that you recover from the effort you have made during the day. This is also the time that cells and tissues are repaired and muscle growth takes place.

If you sleep too little, your body will not recover enough . This not only means that the results of your hard work are less visible, but also that the risk of injuries ismuch greater. If you do not recover enough, it may be that you are overloading your muscles at the next workout.

2. Hormones

Much of your hormone balance also takes place during the night’s rest. For example, your body produces ghrelin and leptin during sleep , the hormones that signal to your brain when you feel hungry and when you are full. If these hormones are out of balance, you get binge eating .

How is that possible? If you sleep poorly, your body produces less leptin. In addition, your body produces more ghrelin on such days. This means that your feeling of hunger is stronger and your body is less likely to let you know when you are full.

Another hormone that gets out of balance from poor sleep is cortisol , the stress hormone. Cortisol is the hormone that tells your body that it must fight or flee in difficult situations. This requires energy, so if your body produces a lot of cortisol, it will also tend to eat more to make the fight or flight response possible.

In addition, cortisol is the hormone that causes skin aging, because it causes the production of collagen to decrease. This is the reason that you see wrinkles, dark lines and pimples faster in people who don’t sleep well.

3. Insulin sensitivity

A well-rested body produces insulin when your blood sugar is higher than average. This ensures that your fat cells absorb excess sugars and extra energy is stored as fat.

However, the cells of a body with a sleep deprivation are less sensitive to insulin. This means that they can store less sugar and part of the surplus ends up in your organs. This is how you build up fat between your organs, which of course is not good for you.

4. Motivation and wise choices

Research has shown it before: people with a lack of sleep often make significantly less sensible choices. This can be explained from the brain. You have a part in your brain called the amygdala. This part processes information and links this to emotions. So it’s the part of your brain that causes emotional reactions.

Normally the amygdala is contained by the insular cortex. If you sleep little, the insular cortex becomes weakened, leaving the amygdala free. You become more emotional, but you are also less able to resist impulsive tendencies to eat something unhealthy, for example.

5. Resistance

Not being able to sleep also has strong consequences for your resistance. This is of course also the reason that you get tired of being sick and that sleep is the best medicine for all kinds of ailments. Your body needs rest to ward off threats such as viruses and infections and to recover from existing ailments.

Are you someone who has a constant cold and do you get sick every time a virus goes around? It is possible that this is caused by your sleep deprivation.

Tips to sleep better

All the more reason to pay attention to your sleep, in other words! But what if better sleep just doesn’t work? However, not being able to sleep does not always have a clear cause. Some people adhere to all the ‘rules’ and still can’t get to sleep.

What are you doing then? Fortunately, even for such cases, there are still exercises and tips that can help you. We list the seven most important ones!

1. Put your alarm clock out of sight

But few things are as frustrating as an alarm clock that indicates increasingly late times. That certainly applies with luminous clock radios. You just stare at the staggering minutes and are always reminded of how little time you have left until you have to wake up again …

That kind of stress is the very last thing you need. It is precisely worry that keeps you awake. So turn the display away from your alarm clock or put it out of sight. In this way you cannot accurately keep track of how bad the insomnia is.

2. Write down your worries

Do you lie in bed worrying in the evening? Are you afraid of forgetting things that you are thinking about now? Or does too much still have to be done and have you lost the overview? In all those cases, a notebook is your best friend! It is best to place one on your bedside table as standard.

By writing down your worries, you create more order and peace of mind . You get a better grip on what you still have to do, and you see better how you can tackle problems. That might take 15 minutes, but after that you’ll be a lot quieter in bed.

3. Drink tea or warm milk

Both tea and warm milk can have a very calming effect. In the case of tea, it is best to choose herbal tea, not green or black tea. They contain caffeine, and that keeps you awake.

Hot milk works well for many people to induce drowsiness, because it contains the substance tryptophan. In addition, there are not too many sugars and fats that can keep you awake. It is therefore an ideal drink for the late evening.

4. Tension and relax

If your body doesn’t want to relax properly , it helps to do the opposite first. Fully tense your muscles one by one and then fully relax them again. Start with toes and then work your feet, calves , thighs, etc. upwards.

The additional advantage of this exercise is that you get ‘out of your head’ for a moment. By really focusing on your body, you worry and stress less attention. That also helps to fall asleep faster.

5. Provide a cool environment

Being unable to sleep can also be caused by an unpleasant environment. For example, heat is not good for your sleepiness. And fresh air often helps enormously, so it’s a good idea to open a window! Is that not possible for whatever reason? Then you can in any case ensure that the heating goes out on time to prevent a sauna effect.

A good comforter is also important. With a lot of plastic, it quickly becomes a sweaty mess under the covers, and that too can lead to insomnia. It is best to have a comforter that breathes reasonably well.

If your blanket has become very warm from all the tossing and turning that you have done, you can try turning it over. The top of your blanket has become nice and cold from the fresh air in your bedroom, so it suddenly becomes a lot less sultry under the covers!

6. Listen to soothing music

A lot of music has been written especially to make you fall asleep. In addition, you can of course always put together your own calming playlists. If you can’t sleep, it helps enormously to concentrate on that music.

A step further, but also very effective, are playlists with calming sounds from nature. Consider rustling waves or rustle of trees. There are also plenty of them online. Some are specifically meant for people who cannot sleep.

7. Visualize a peaceful environment

Finally, a form of meditation that can work very well: visualize an environment where you can completely unwind. Think of an empty, snow-white beach, or a beautiful green forest. You can take the landscape of your favorite vacation, but everything is of course possible.

These types of meditations work best if you ‘use’ as many different senses as possible. Not only think about what the beach looks like, but also hear the waves and feel the warm sand between your toes. And do you smell the scent of the sea and palm trees? This way you will quickly relax!

Do you have tips for people who can’t sleep? We look forward to hearing from you in the comments!

What is a good heart rate during exercise?

In cardio in particular, you see people exercising regularly with heart rate monitors. In the gym , many devices even have a built-in heart rate sensor. And indeed: a good heartbeat during exercise is a factor to be reckoned with.

But what is the best heart rate during exercise? As high as possible? Somewhere in that famous ‘ fat burning zone ‘? Or neither of them? We explain it all to you in today’s blog!

How do you measure your heart rate?

First a practical thing: how do you actually measure your heart rate? You do not need a heart rate monitor for this at home. A clock with a second hand is enough. Press your finger against the artery in your wrist and count the number of strokes for one minute. Voilà, you have your heart rate per minute.

Do you not feel like or have time to sit down counting a minute? You can also count 30 or 15 seconds and multiply the result by two or four respectively. A small deviation may creep in that way, but that is not a problem for most purposes.

If you are running, it is of course difficult to count your heartbeats in the meantime. If you want to know your heart rate during exercise, then a heart rate monitor is sometimes a useful tool.

What is a healthy resting heart rate?

There is no such thing as the healthy heartbeat, both during rest and during exercise. The speed with which your heart beats is influenced by many different factors. Age is the most important, but your gender also plays a nice role. In addition, your heart rate accelerates if you are stressed for a long time or maintain an unhealthy lifestyle.

In adults, the resting heart rate is on average between 60 and 80 beats per minute. For women, the heart beats a little faster than for men: 76 versus 68 beats per minute, respectively. If you sleep, the heart rate drops considerably, to about 50 beats per minute.

Determine the maximum heart rate

When you exercise – or even only exercise moderately intensively – your heart rate accelerates. Your muscles need more oxygen, so your heart has to pump more blood through your body. The more intensive the activity, the faster your heart beats.

There is, however, a maximum in the frequency of your heartbeat. That upper limit drops as you get older , simply because your heart will be beating a little slower and less able to cope. It is not really possible to train against that fall (and that is not necessary for anything).

You can calculate your maximum heart rate approximately by doing 208 – (your age x 0.7). For example, if you are 40, your maximum heart rate is around 180. This is an estimate, and the actual number of course differs per person. However, as a rule of thumb for exercising, this is a great guideline.

A good heartbeat during exercise

The best heart rate during exercise is lower than the maximum heart rate! You cannot maintain that maximum for a long time, and it is unhealthy exhausting to try. Instead, it is best to keep your heart rate between 60 and 80% of the maximum heart rate.

Top athletes sometimes train above that ratio, up to around 90%. However, as an amateur athlete it is not advisable to do that without professional guidance. An intensity at which your heart rate rises to 80% is enough to make progress and improve your fitness . The following applies within this range: the higher the heart rate, the more calories you burn.

The fat burning zone

Now you sometimes hear the advice not to train at a high heart rate like 80%. Instead, you should stay at a moderate speed of around 60%. In this so-called ‘fat burning zone’ you would – as the name implies – burn more fat than at higher intensity.

That is as follows. Your body never gets all the energy it needs from body fat: some also come from carbohydrates , stored in your muscles as glycogen . In the ‘fat burning zone’ you use relatively more fat and less carbohydrates compared to training at a higher heart rate.

Does this mean that you have to moderate the intensity to get slimmer? Well – no, there’s a snag. If you train more intensively, you burn more calories in total. Relatively, a smaller part of it is fat – but in absolute amounts you still burn more grams of fat if you train at high heart rate.

Heartbeat and afterburn effect

In addition, a second advantage of a high heart rate is the afterburn effect. In short: if you exercise intensively, it causes minor damage to your body. To restore that, burn a little more calories than usual for a few hours after a cardio workout . The higher your heart rate during exercise, the more that afterburn effect increases. In the long term, that can make a big difference.

Moreover, strength training provides a stronger afterburn effect than cardio, despite a lower heart rate during the training itself. That has to do with muscle damage and the repair thereof. That is one of the reasons why strength training is recommended to lose weight.

Note: not too long too intensive!

In short: when it comes to heart rate during exercise, intensive is often the best option. You must of course be careful not to overdo it. We mentioned above that it is better not to sit above 80% of your maximum heart rate. That is simply not healthy for your heart in the long term.

In addition, you should not maintain a high heart rate for too long. If you train very intensively for a very long time, the stress hormone cortisol is released, which actually ensures that you retain more fat. So limit strength training and intensive cardio training to a maximum of one hour. Calm cardio with a low heartbeat can possibly be longer.

What is a healthy BMI?

We all know that it is unhealthy to be too fat or too thin. However, many people do not know exactly what a healthy weight is for them. Not surprising, because that depends on your height and age, among other things. It is therefore different for everyone.

Yet you can easily estimate your ideal weight by calculating your BMI. But what is a healthy BMI ? And how can you calculate your BMI reliably? You can read it all below!

Healthy weight

First, let’s see what we mean by a “healthy weight.” Simply put, it simply means that you are not too heavy and not too light – the latter is sometimes overlooked by many people.

Of obesity , we know that it increases the risk of certain diseases and disorders. People with obesity are more likely to get type 2 diabetes , cardiovascular disease and certain types of cancer . All those excess kilos can also cause back and joint problems.

However, being underweight is no less dangerous. It often means that you are short of all kinds of essential nutrients, and can therefore cause, among other things, an extreme lack of energy and a malfunctioning immune system.

What is the BMI?

BMI is an abbreviation for Body Mass Index (an index that is also called the Quetelet Index). This index looks at the ratio between your weight and your height. Based on this, it is checked whether your weight falls within a healthy limit.

The advantage of the BMI is that you can calculate it very easily. The disadvantage of that simplicity is of course that the BMI is not always 100% accurate. Sometimes it gives a slightly too simplistic picture, about which more later. Calculating your BMI therefore mainly gives an indication of your health, not a definitive analysis!

Finally, keep in mind that it can only be used for people between the ages of 18 and 70. Slightly different limits apply outside that age range.

How do you calculate your BMI?

As stated earlier, the BMI indicates the relationship between your weight and your height. You therefore only need those two data to calculate this index! The formula is valid for men and women.

The formula for your BMI is as follows:

  • Weight (in kg) / Length x Length (in meters) = BMI.

So if you are 1.70 meters and weigh 60 kilos, you have a BMI of 60 / (1.7 x 1.7) = 20.8. If you find it too much hassle to calculate your BMI manually, you can also use an online BMI calculator .

What is a healthy BMI?

It is generally said that a BMI between 20 and 25 is healthy. Only under 18.5, however, there is medical underweight, so there is still some leeway on that side.

With overweight there is less room: above 25 a BMI indicates that you are overweight, and above 30 there is obesity, or dangerous excess weight. In an overview:

  • Lower than 18.5 -> underweight.
  • Between 18.5 and 24.9 -> healthy.
  • Between 25 and 29.9 -> overweight.
  • Between 30 and 39.9 -> seriously overweight.
  • Above 40 -> morbid obesity, severely overweight.

Incidentally, it should be noted here that the boundaries for some population groups are slightly different: Asians, for example, have a different physique, which means that a healthy BMI for them differs from that of Europeans.

Cons of BMI

As you can see it is very easy to check whether you have a healthy BMI. However, we said it before: that simplicity also has a disadvantage! There are a few situations in which the BMI does not give an optimal picture of your health:

Many muscles

If you have very muscular muscles, it often means that you are also quite heavy. Muscle tissue simply weighs relatively much. The result may be that you officially have an unhealthy high BMI. And that while a lot of muscle tissue is certainly not bad for you …

Lots of belly fat

Some people don’t have a lot of fat – but if the fat they have is stored on their stomachs. They then have a healthy BMI, while that is not entirely justified. Fat around your organs does indeed entail health risks. In this case it would therefore be wiser to lose weight.

Measure waist

To compensate for these disadvantages, you can measure the circumference of your waist in addition to your BMI. If you are very muscular, that circumference is still representative. And if you have a relatively large amount of belly fat , your waist will also give a better image.

You measure the circumference of your waist in the middle between your lower rib and the top of your pelvis. Read the circumference when you have exhaled, but do not hold back your belly.

Healthy waist men

For men, the following waist circumference values ​​apply:

Less than 79 cm – underweight
79 to 94 cm – healthy weight
94 to 102 cm – overweight
More than 102 cm – obese

Healthy waist women

For women, those values ​​look like this:

  • Less than 68 cm – underweight
  • 68 to 80 cm – healthy weight
  • 80 to 88 cm – overweight
  • More than 88 cm – obese

Measure fat percentage

Do you really want a detailed picture of your fat percentage and physique? Then just your weight is not enough, because you cannot deduce anything about the ratio between muscle mass and fat. In that case it is therefore better to have your fat percentage measured.

The most accurate way to measure your fat percentage is with a skin fold measurement . You can have that done for free at many gyms. You can also buy a skin fold meter to get started at home! That way you know for sure that you not only have a healthy BMI, but also a healthy fat ratio.