Transcript Body Measurements

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 burns
1. 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 35 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.
2.
3.
4.
Tastes GOOD. Steaks, smoked turkey, lobster, peanut
butter all are high in protein.
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.
It keeps you feeling satisfied. Research has shown
that those who eat more protein, eat fewer calories.
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