1. HEALTHY BODY WEIGHT

2. HEALTHY WEIGHT: GAIN AND LOSE
ENERGY WE OBTAIN FROM FOOD AS WELL AS THE BODY’S ENERGY EXPENDITURE IS MEASURED IN UNITS OF HEAT CALLED CALORIES.
Weight gain, weight lose, and weight maintenance is a matter of energy balance. FOOD CHOICES AND ENERGY EXPENDITURE DETERMINE BODY WEIGHT.
Maintenance: energy intake = energy output (exercise)
Weight gain: energy intake greater than energy output
Weight lose: energy intake less than energy output
A HEALTHY WEIGHT IS IMPORTANT TO HEALTH, FITNESS, AND ATHLETIC PERFORMANCE.

3. CALORIE REQUIREMENTS:
DETERMINED BY:
AGE
GENDER
BODY WEIGHT
PHYSICAL ACTIVITY
AVERAGE ADULT FEMALE NEEDS 14 TO 17 CALORIES PER POUND OF BODY WEGHT.
AVERAGE ADULT MALE NEEDS 15 TO 18 CALORIES PER POUND OF BODY WEIGHT.
AVERAGE ADOLESCENT NEEDS MORE.

4. HEALTHY WEIGHT GAIN:
THE OBJECTIVE OF HEALTHY WEIGHT GAIN IS TO INCREASE YOUR LEAN BODY MASS.
INCREASE LEAN BODY MASS BY TAKING IN MORE CALORIES THAN YOU EXPEND.
WITHOUT A WEIGHT TRAINING PROGRAM AND INCREASED ENERGY EXPENDITURE THE EXCESS CALORIES WILL BE CONVERTED TO BODY FAT.

5. HOW TO GAIN HEALTHY WEIGHT:
HEALTHY WEIGHT GAIN IS ABOUT 1 POUND PER WEEK.
EAT MORE MEALS
5 TO 6 PER DAY
IN BETWEEN MEAL SNACKS
LIQUID MEALS (MEAL REPLACEMENT SHAKES).
WHILE ON A WEIGHT GAIN PROGRAM YOU SHOULD CHECK YOUR BODY FAT EVERY FOUR WEEKS.

6. HEALTHY WEIGHT LOSS:
THE OBJECTIVE OF HEALTHY WEIGHT LOSS IS TO DECREASE BODY FAT.
IN A HEALTHY WEIGHT LOSS PROGAM:
YOU SHOULD NOT LOSE MORE THAN 2 POUNDS PER WEEK.
YOU SHOULD CHECK YOUR BODY FAT EVERY 4 WEEKS.
THREE WAYS TO LOSE WEIGHT:
RESTRICT CALORIES (DIET)
EXERCISE
RESTRICT CALORIES AND EXERCISE

7. RESTRICTING CALORIES (DIET):
WEIGHT LOSS THROUGH DIET ALONE IS SUCCESSFUL 2% OF THE TIME.
WITH DIETING ALONE 35% TO 45% OF THE WEIGHT LOSS IS LEAN BODY MASS.
DIETING ALONE DECREASES THE BODY’S USE OF FAT AS CALORIES, MAKING IT MORE DIFFICULT TO LOSE BODY FAT.
MINIMUM DAILY CALORIE INTAKE:
MALES: 1,400 CALORIES
FEMALES: 1,200 CALORIES

8. EXERCISE:
EXERCISE WILL INCREASE CARDIOVASCULAR ENDURANCE, MUSCULAR STRENGTH AND ENDURANCE, AND FLEXIBILITY.
BUT EXERCISE ALONE HAS LIMITATIONS JUST AS DIETING ALONE.
EXERCISE WILL MAKE YOU HUNGRY AND CONSUME MORE CALORIES.

9. COMBINING DIET AND EXERCISE:
A MODERATE INCREASE IN ACTIVITY AND DECREASE IN CALORIE INTAKE WILL CAUSE THE BODY TO BURN BODY FAT.
COMBINING EXERCISE AND DIET WILL DECREASE THE AMOUNT OF LEAN BODY MASS THAT IS LOST.

10. HOW DO WE LOSE FAT? ONE POUND OF FAT IS EQUAL TO 3500 CALORIES.
EXAMPLE: THE AVERAGE SEDENDARY MALE BURNS 2,OOO CALORIES PER DAY THOUGH NORMAL BODY PROCESSES.
THAT LEAVES AN EXCESS OF 1,500 CALORIES THAT NEED TO BE EXPENDED (EXERCISE) FOR EVERY 1 POUND OF FAT THAT NEEDS TO BE LOST.

11. WHAT IS BASAL METABOLIC RATE?
BASAL METABOLIC RATE IS THE RATE AT WHICH OUR BODY NORMALLY BURNS CALORIES.
THE A,B,C’S OF BMR:
A. ACTIVE EXERCISE MAKES A PERSON BREATHE DEEPER.
B. DEEPER BREATHING REQUIRES MORE OXYGEN, AND TRANSPORTS MORE OXYGEN TO THE BODY’S CELLS.
C. THE MORE OXYGEN THAT IS CONSUMED AND USED IN THE CELLS OF THE BODY, THE HIGHER THE NUMBER OF CALORIES THAT ARE BUNED.