The Four Major Measurements

1. Weight- Heavier you are the higher the risk for disease. Does not take into account muscle. Muscle weighs about 20% more than fat.

2. Body Mass Index (BMI)- Takes into consideration height and weight, and gives an indication of whether you’re overweight, obese, or in good shape. To calculate your BMI, multiply your weight in pounds by 703, and divide the number by your height in inches squared.

Waist size

A waist line larger than 40 inches for men signals significant risk of heart disease and diabetes.

Ideal waist line for guys should be under 35.

The average American man’s waist size is 38.8

BMI example: Let’s say you are 6 feet tall (that’s 72 inches) and weigh 200 pounds.

First multiply weight by 703.--200 X 703= 140,600 Next, calculate your height in inches squared, meaning

the number by itself.-- 72 X 72 = 5,184 Now divide the first number by the second.-- 140, 600 / 5,184 = 27.1 25 – 30 = Overweight Over 30 = Obese Problem with BMI is the it leaves out muscle mass and

weight distribution.

3. Waist to Hip Ratio- Looks at the size of waist and its relationship to hip size.To figure out your waist-to-hip ratio,

measure your waist at your belly button and your hips at the widest point (around your butt). Divide your waist by your hips.- For example, if your hips measure 40 inches and your waist is 38 inches, your hip-to-waist ratio is 0.95.

You want a ratio below 0.92.

4. Body Fat Percentage- calculating the % of your body that is fat.

Classification Women Men

Essential Fat 10-12% 2-4%

Athlete 14-20% 6-13%

Fitness 21-24% 14-17%

Acceptable 25-31% 18-25%

Obese 32%+ 25%+

Metabolism- the rate at which your body burns calories

Three types of calorie burns1. Thermic effect- between 10-30% of the

calories you burn each day get burned by the simple act of digesting your food.*Proteins, 25 calories for every 100 consumed

*Carbs and fats,10-15 calories for every 100 consumed

2. Exercise and movement- 10-15% of your calorie burn comes from moving your muscles.

3. Basal metabolism- 60-80% of your daily calories are burned up while resting.

English BMR Formula

Women: BMR = 655 + ( 4.35 x weight in lbs.)

+ ( 4.7 x height in inches ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) +

( 12.7 x height in inches ) - ( 6.8 x age in year )

Harris Benedict Formula:To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) :

Calorie-Calculation = BMR x 1.2 If you are lightly active (light exercise/sports 1-3days/week)

Calorie-Calculation = BMR x 1.375 If you are moderatetely active (moderate exercise/sports 3-

5 days/week) : Calorie-Calculation = BMR x 1.55 If you are very active (hard exercise/sports 6-7 days a

week) : Calorie-Calculation = BMR x 1.725 If you are extra active (very hard exercise/sports & physical

job or 2x training) : Calorie-Calculation = BMR x 1.9

Weight Training Benefits

1 pound of muscle requires your body to burn an extra 50 calories a day to maintain that muscle.

If you add 6 pounds of muscle, you would lose an extra pound of fat every 10 days without changing your diet.

Visceral FAT

It is the fat the is behind the abdominal wall and surrounds your internal organs.

UAB research showed that the amount of visceral fat (belly fat) carried is the single best predictor of heart disease risk.

This fat spurs your body to produce hormones that prompt cell division. More cell division means more opportunities for cell mutations (cancer).

Protein

Builds the framework of your body, including muscles, organs, bones, and connective tissues.

In the form of enzymes, it helps your body digest food.

As a hormone, it tells your body when to use food as energy and when to store it as fat.

It transports oxygen through your blood to your muscles and organs.

As an antibody, it protects you from illness when viruses and bacteria attack.

Benefits of Protein

1. Tastes GOOD. Steaks, smoked turkey, lobster, peanut butter all are high in protein.

2. It burns calories even as you eat it. Your body has to break down food to use it, proteins require the most work to break down. It takes almost 2 times more energy to break down protein than it does to break down carbs.

3. It keeps you feeling satisfied. Research has shown that those who eat more protein, eat fewer calories.

4. It builds muscle and keeps your body burning fat all day. The more muscle you have the more fat you burn.

Fat

Vitamins A, D, E, and K are stored in fat until the body needs them

Helps produce testosterone, which triggers muscle growth

Types of Fats

Trans Fat: BAD!!! Created by taking oil and heating it to high temperatures

and infusing a hydrogen atom. Since they are a created fat, your body struggles to

breakdown the fat They appear on food labels as PARTIALLY

HYDROGENATED OIL- usually vegetable or palm; can be found in crackers, popcorn, cookies, fish sticks, cheese spreads, candy bars, FRENCH FRIES

Leads to high cholesterol, heart disease, diabetes

•Saturated Fat: BAD!!!

Found in meat and dairy products Tend to be stored rather than burned

John Hopkins University research showed that the amount of saturated fat in your diet may be directly proportional to the amount of fat surrounding your abdominal muscles

Trans FAT Research

Harvard study found that getting just 3% of your daily calories from trans fats increased your risk of heart disease by 50%.

3% would be roughly 7g of trans fat or single order of fries

Average American eats 7g of trans fat each day