Gay Christian Online - Athletics - Body Type, Composition, Diet - Page Three
Gay Christian, Gay Christians, Lesbian Christians athletic health articles on body type, composition, diet, and more.
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Gay Christian Online - Athletics - Body Type, Composition, Diet - Page Three

INDEX

MY ATHLETIC LIFE
Personal Progress Report
MY ATHLETIC LIFE
History
BODY CARE
Body Composition, Diet
BODY CARE
Fluids, Protein, Carbohydrates, Fat
BODY CARE
Fiber, Vitamins, Minerals, Supplements, Sleep, Sex
USING THE GYM
Etiquette
USING THE GYM
Your Locker, Gym Etiquette
YOUR WORK OUT
Tips: Form, Breathe, Repetitions/Sets, Breaks
YOUR WORK OUT
Tips: Warm Up, Cardio-Exercises
BODY CARE
Drugs, Piercings, Tattoos, Skin Care, Eyes, Nose, Eyebrows, Ears, Lips
BODY CARE
Body Hair, Shaving, Scalp, Hair, Bathing, Nails, Feet, Hands, Teeth, Breath
BODY CARE
Clothes, Hats, Shoes, Gym Clothes
CHOOSING A GYM
Costs, Location, What Is Offered, etc.
EXERCISES
Chest, Back
EXERCISES
Shoulders, Arms
EXERCISES
Arms, Forearms, Legs, Butt
EXERCISES
Legs, Butt, Stomach; Exercise Plans From Beginner to Advanced
BEST OF ATHLETIC AND OTHER PICTURES
Collection of Pictures From These Pages
ON TO PAGE FOUR
BACK TO PAGE TWO
END OF THIS PAGE

Gay Christian Online - Athletics - My Athletic Life HOME

firmly believe we are triune, just like God. God is Father, Son, and Spirit. We are Spirit, Soul, and Body. We often devote our lives to our soul and body, forgetting the spirit. But, those of us who are Gay or Lesbian Christians, we sometimes forget the body, too. All three must be in balance. So, make sure your body is as healthy as your spirit and your soul.

eople write me now and then and complain about "certain pictures" on the website, pictures of people, and pictures of ME "supposedly" unclothed. They think it is not Christian, or sinful, and I have a problem. I remind them WHY these pictures appear. The photographs used here relate to the topic discussed, to show the muscle groups involved, or to show athletic development. People see what they see; I sometimes believe their objections actually reveal their true hearts. So, I remind you, too, to have a proper and healthy perspective on art and photography, for rarely are they the problem; instead, the problem lies in the heart of the viewer.

Gay Christian Online - Athletics - Body Type, Composition, Diet HOME

Body Type

I do not care how much you desire to be a "muscle stud," if you are a man, or want a perfect waist and butt, if you are a woman, there are things you need to consider and accept about yourself. One is genetics; how your body is constructed. For example, some men and women genetically have the physical structure of rippling stomach muscles, the so-called "six-pack." But, other people do not; instead, they have smooth stomach construction. For them, no amount of exercise will ever create the socially desired look. People are tall and thin, others are short and stocky; have large bone structure to carry heavy muscle mass and weight, other people do not and cannot. You have to be realistic about what structure and genetics God has given you. You cannot be someone you are not, but you can develop yourself to your full genetic and structure potential.

Gay Christian Athletics - Genetic Smooth Stomach Body Gay Christian Athletics - Genetic Rippled Stomach Construction
For example, some men have a genetically determined smooth stomach, and other men have a rippled stomach construction.

Whatever your body type, determine to make it the best it can be; develop your body type to its fullest, instead of wishing you were someone else.

Body Composition

our doctor or gym professional can accurately test and measure your body's composition. It is a good way of marking your progress. A "watched pot never boils," so more than likely when you look in the mirror you'll not notice your body changes for a long time, but through regular measurements, every six months, you can clearly see the differences.

Gay Christian Athletics - Enough But Not Too Much Water

Water. Take your body weight and divide it by 0.62. The answer is an average of how much of your weight is water. The average water weight for a person should be between 55 and 65 percent. At my average weight, 170 pounds, 107 pounds of me is water, or 62 percent. That means the rest of me, 63 pounds, 38 percent, is tissue, muscle, or... fat.

Gay Christian Athletics - Salt Water Dries Your Skin

Your skin absorbs water. Take baths or showers regularly, swim, to hydrate your skin. But, too much water or bathing can actually dry out your skin. Just enough is just right.

Gay Christian Athletics - Lean Body Weight Lean Body Mass. Lean muscle tissue is composed of up to 75 percent water, so a person's actual mass is not that high. Take your body weight and divide it by 0.80. The answer is an average of how much of you weight is tissue and water. The average mass for a person should be between 75 and 85 pounds. At my average weight, 170 pounds, 136 pounds of me is lean body weight, or 80 percent. That means the rest of me, 34 pounds, 20 percent, is other things... more than likely fat.

Gay Christian Athletics - Less Body Fat Shows Off Your Muscles Fat. The average male person should have between 14 and 20 percent body fat; a woman will naturally carry a higher level of fat. The men and women you see with the perfect abdominal muscle look generally have less than 10 percent body fat. Body fat is composed of 22 percent water, less than muscle. To be healthy you have to have body fat, and anything less than 5 percent body fat could prove dangerous. As you age, and your body metabolism slows down, meaning you need less energy or calories, without proper nutrition and exercise your body will want to store more fat.

If you are an adolescent, you need to recognize that you are not fully mature. You may see and want to be like other adults, in muscle mass or body development, but you are not there, yet. Do not over stress your body with exercises or diets that do not match where you are in life. You can have fun, improve your body even at an early age, but be responsible and consult your doctor or health professional.

Gay Christian Athletics - Working Out Helps Your Back Muscles If you are in your 20s and 30s, this is the time of life when you can see the greatest exercise gains and can develop a lifelong pattern of good health. But, don't get so wrapped up in this that you neglect other aspects of life. You are not just your body; you are housed in it. So, enjoy it, enjoy your health and body, but remind it who is in charge.

If you are over the age of 40, if you want to remain active, you will remain active. But, it is true, the older you get, the slower you metabolism, the less fuel your body generally needs. If you continue to consume the same number of calories as when you were younger, or in the same form, you may end up increasing your body's fat, and lose muscle. The older you get the more you need to watch your fat intake. As you age, cardio exercise becomes more and more important. Muscle development is good, but you need exercise to maintain your joins, heart, and health.

Gay Christian Athletics - Chest Development

As you age, your growth, sex, and youth hormones will decrease. You may need to replenish them through diet or supplements. Gravity will take control in some areas, and parts of your body will sag. Your skin will thin and wrinkle, and lose some of its ability to retain moisture. Your joints will age, and your muscles may ache. You cannot reverse the aging process, but you can do things that slow it down, or minimize its impact on your life and life outlook.

You have to live in reality, but often age and health is a matter of mind. Your body may have physical limitations, but you can keep fit and maintain what you have. I know people who are in their 30s who think and act like they are in their 70s, and people in their 70s who are more active than people in their 30s. It's up to you.

As a Gay or Lesbian Christian, you are what you eat, what you think, and the product of your choices.

Recommended Height and Weight Chart

First you have to find out if you are a Small Frame, Medium Frame, or Large Frame. You do this by measuring your elbow. Yes, that is correct.

Bend your arm at a ninety-degree angle. With your other arm, take a tape measure and measure the distance between the two prominent outer bones of your elbow.

Use the chart below to determine your frame size. The size that is listed for the elbow, in relationship to the height listed for each gender is for someone who would be Medium Frame. So, for your height, if your elbow is smaller, you are a Small Frame, and if your elbow is bigger, you are a Large Frame. I am a Medium Frame.

Then check the Height/Weight Chart for your gender, to determine your best weight.Gay Christian Athletics - How To Measure Yourself

However, if you are going to put on a lot of muscle mass, your weight will be higher than listed.

Men Elbow Measurement Chart (Feet & Inches)
Height Elbow Size
5'2"-5'3" 2 1/2"-2 7/8"
5'4"-5'7" 2 5/8"-2 7/8"
5'8"-5'11" 2 3/4"-3"
6'0"-6'3" 2 3/4"-3 1/8"
6'4 2 7/8"-3 1/4"

Women Elbow Measurement Chart (Feet & Inches)
Height Elbow Size
4'10"-4'11" 2 1/4"-2 1/2"
5'0"-5'3" 2 1/4"-2 1/2"
5'4"-5'7" 2 3/8"-2 5/8"
5"8"-5'11" 2 3/8"-2 5/8"
6'0" 2 1/2"-2 3/4"

Gay Christian Athletics - Measure Yourself To Determine Your Individual Body Type And Composition

Men Height/Weight Chart (Feet & Inches, Pounds)
Height Small Frame Medium Frame Large Frame
5'2" 128-134 131-141 138-150
5'3" 130-136 133-143 140-153
5'4" 132-138 135-145 142-156
5'5" 134-140 137-148 144-160
5'6" 136-142 139-151 146-164
5'7" 138-145 142-154 149-168
5'8" 140-148 145-157 152-172
5'9" 142-151 148-160 155-176
5'10" 144-154 151-163 158-180
5'11" 146-157 154-166 161-184
6'0" 149-160 157-170 164-188
6'1" 152-164 160-174 168-192
6'2" 155-168 164-178 172-197
6'3" 158-172 167-182 176-202
6'4" 162-176 171-187 181-207

Women Height/Weight Chart (Feet & Inches, Pounds)
Height Small Frame Medium Frame Large Frame
4'10" 102-111 109-121 118-131
4'11" 103-113 111-123 120-134
5'0" 104-115 113-126 122-137
5'1" 106-118 115-129 125-140
5'2" 108-121 118-132 128-143
5'3" 111-124 121-135 131-147
5'4" 114-127 124-138 134-151
5'5" 117-130 127-141 137-155
5'6" 120-133 130-144 140-159
5'7" 123-136 133-147 143-163
5'8" 126-139 136-150 146-167
5'9" 129-142 139-153 149-170
5'10" 132-145 142-156 152-173
5'11" 135-148 145-159 155-176
6'0" 138-151 148-162 158-179

See also: Ethics, Letting Go of the Old Ways, Addictions and Compulsive Behaviors.

Diet

our eating and drinking habits contribute both to your body problems and solutions. Being a Gay Christian, you are what you eat, and what you eat now will determine who you will be 10 or 20 years from now. Eat nothing but potatoes and you'll end up looking like a potato; eat nothing but steak and you'll end up looking like a cow. You are what you drink. Drink gallons of empty calorie or stimulant drinks and you'll be an empty jittery person. You must practice balance and responsibility. As a Christian you are to treat yourself with love, with holiness, maturity and responsibility. This is applicable to your body, as well as your spirit and soul. Remember, Christ's Law of Love does not condone the abuse of self, and that includes your body.

Gay Christian Athletics - Fluids Help Your Mind and Spirit, Too Your body needs a balance of fluid and fuel. Your body is mostly water, so liquids are very important. Fluid transports nutrition to your body and helps remove what is not needed. Fuel provides energy and building material your body needs to maintain and grow. Without these, your body cannot function at peak performance.

The fuel our body needs is measured in calories, or energy, and is divided into various types of nutrition, i.e. protein and amino acids, carbohydrates, fat, vitamins and minerals.

You need an average of 12 calories per pound of weight per day to exist. The average person, around 170 pounds, would need 2000 calories per day to exist doing nothing. This breaks down into a calorie balance of 40 percent protein, 40 percent carbohydrates, and 20 percent fat.

Gay Christian Athletics - Working Out Burns Calories The more active you are, the higher your calorie intake need. You need an additional 14 calories per pound of weight for an active life. If you are very active, then your calorie intake increases even more. If you increase your activity and not your calorie intake, then your body is forced to draw off of itself or its reserves to find and burn fuel. It takes more calories to maintain muscle than it does other tissues and fat. Increasing your muscle mass takes more calories to build and maintain. To be active AND healthy you need more protein, less carbohydrates. This breaks down into a calorie balance of 50 percent protein, 30 percent carbohydrates, and 20 percent fat.

How you eat is as important as what you eat. Culturally, we are taught to eat three main meals a day. If you follow this pattern, you will have a few hours of high fuel energy, followed by a low, then a high again. This "fast and famine" style of eating makes your body think it needs to store fat, thinking its next meal might be a long time off.

Gay Christian Athletics - Chest and Arm Development

Instead, add small meal snacks between your three regular meals. This keeps your fuel use steady and constant. Eat small portions of protein, raw vegetables or fruits, but avoid the temptation of a soda, a bag of chips or candy bar. After a while, you're body will begin to realize it has enough fuel and start dumping its excess stored fats.

See Also: Books: Athletic, Health, Medical.

et's continue now with more aspects of body care, such as use of water, protein, carbohydrates, and fat...

Gay Christian Athletics - Page Four - Body Care - Fluids, Protein, Carbohydrates, Fat Gay Christian Athletics - Page Two - My Athletic Life - History

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