TAKE ONE OF EACH SHEET FROM THE YELLOW CART IN THE FRONT OF THE ROOM.

1. TAKE ONE OF EACH SHEET FROM THE YELLOW CART IN THE FRONT OF THE ROOM. BMI CHART (DO NOW) & “WEIGHT MANAGEMENT”

2. WHAT ARE WE COVERING TODAY? BODY TYPE B.M.I. CHARTS BODY FAT PERCENTAGE RELIABLE WEIGHING TECHNIQUES

3. KNOWING WHAT BODY TYPE YOU ARE IS JUST AS IMPORTANT IF NOT MORE IMPORTANT THAN TRAINING AND EATING ALONE.

4. WHAT WILL KNOWING MY BODY TYPE DO? CHANGE YOUR: TRAINING TECHNIQUE OPTIMAL EATING PATTERN PERSONAL BODY GOALS INSIGHT TO YOUR PERSONAL RISKS

5. B.M.I. CHARTS UNDERWEIGHT CALCULATE YOUR OWN B.M.I. <18.5 MEASURE AN INDIVIDUAL’S HEIGHT & WEIGHT AND PUT THEM INTO A CATEGORY (LISTED BELOW CHART) HEALTHY (WEIGHT IN LBS. x 703) 18.5-24.9 (HEIGHT IN INCHES 2) OVERWEIGHT 25-29.9 OBESE >30

6. WHAT’S THE PROBLEM WITH B.M.I. CHARTS? THEY DO NOT TAKE INTO ACCOUNT: I DO NOT RECOMMEND USING B.M.I. CHARTS TO DETERMINE IF YOU’RE HEALTHY OR NOT. RATIO OF BODY FAT % TO LEAN BODY TISSUE BODY COMPOSITION

7. NUMBERS THAT MEAN SOMETHING MALE FEMALE AGE 18-39 ESSENTIAL FAT 2-4% 10-13% 5-7% UNDERFAT 14-20% 8-19% 21-32% HEALTHY 20% + 33% + OBESE

8. MOST RELIABLE WEIGHING TECHNIQUE? APPEARANCE CONVENIENT SCALE SKINFOLD CALIPERS BIOELECTRICAL IMPEDENCE HYDROSTATIC WEIGHING RELIABLE SCANNING PROCEDURES

9. HYDROSTATIC WEIGHING SKINFOLD CALIPERS BIOELECTRICAL IMPEDENCE SCANNING PROCEDURES

10. TAKE A SHEET FROM THE TOP OF THE ORGANIZATIONAL SHELVES BY THE DOOR IN THE FRONT OF THE ROOM. “WEIGHT MANAGEMENT” “THEORIES”

11. WHAT ARE WE COVERING TODAY? WEIGHT MANAGEMENT: THEORIES BASICS COMPONENTS TO WEIGHT LOSS BEST PRACTICES

12. WHY IS MY BODY THE WAY IT IS? THEORIES: GENETICS FAT CELL GROWTH BROWN VS WHITE FAT LIPOPROTEIN LIPASE (lpl ENZYME) SET POINT THEORY MALFUNCTIONING HYPOTHALAMUS

13. GENETICS BOTH PARENTS 90% CHANCE ONE PARENT 50% CHANCE NEITHER PARENT 10-20% CHANCE

14. FAT CELL GROWTH INCREASE IN NUMBER? BY WHAT AGE HAVE MOST FAT CELLS DEVELOPED? FAT CELLS CRAVE FAT, THEREFORE, THE INDIVIDUAL WILL CRAVE MORE FAT YES INCREASE IN SIZE? YES 10 YEARS OLD WHAT ABOUT DECREASE? NO

15. BROWN vs. WHITE BROWN FAT WHITE FAT FAT THAT SURROUNDS ORGANS STORAGE MECHANISM BURNS MORE CALORIES BURNS LESS CALORIES

16. LIPOPROTEIN LIPASE (LPL ENZYME) HELPS TO CAPTURE & STORE FAT MEN WOMEN BUTT THIGHS CHEST STOMACH AREA

17. SET POINT THEORY THE BODY HAS A WEIGHT THAT IT IS MOST COMFORTABLE AT

18. MALFUNCTIONING HYPOTHALAMUS PART OF THE BRAIN THAT REGULATES HUNGER & SEX DRIVE THE BRAIN DOES NOT HAVE THE ABILITY TO TRIGGER SATIETY

19. WEIGHT MANAGEMENT BASICS DIETARY ALTERNATIVES EAT COLORFULLY BALANCED DIET VIA PORTION CONTROL AVOID FAD DIETS GO DENSE

20. WEIGHT MANAGEMENT SUCCESS STRATEGIES DEVELOP REALISTIC GOALS DO NOT WEIGH YOURSELF DAILY DIET & EXERCISE UNDERSTAND OBSTICLES &TACKLE THEM HAVE A POSITIVE ATTITUDE UNDERSTAND PLATEAUS

21. COMPONENTS OF WEIGHT LOSS PROGRAMS BEHAVIOR MANAGEMENT NUTRIENT ADEQUACY SELF-ASSESSMENT MALE = 1800 CALORIES SELF-CONTROL FEMALE = 1200 CALORIES ONGOING SUPPORT PHYSICAL ACTIVITY PARTNER COUNSELOR TRAINER DIET ALONE = 75% FAT LOSS DIET & EXERCISE = 90%

22. A FEW EXTRA TID-BITS WHAT % OF PEOPLE WHO ATE BREAKFAST REPORT BINGE EATING AT NIGHT? 5 HOURS THE MAJORITY OF YOUR CALORIES SHOULD BE CONSUMED HOW MANY HOURS PRIOR TO BED? HOW LONG DOES IT TAKE FOR THE BODY TO REALIZE IT IS NO LONGER HUNGERY? 20 MINUTES 13% DID NOT EAT BREAKFAST? 60%

23. TIPS TO PREVENT OVEREATING & LATE SNACKING DRINK A GLASS OF COLD WATER PRIOR TO EATING EAT THE HEALTHIER INGREDIENTS OF THE MEAL BEFORE EATING THE LESS HEALTHY BRUSH YOUR TEETH AFTER YOU HAVE FINISHED DINNER STAY HYDRATED THROUGHOUT THE DAY