1. Body Composition Ideal body weight = age-related height/weight chart
Inaccurate due to broad ranges and failure to take individual body types into consideration
Fat vs. nonfat components of body = body composition

2. Non-fat or lean tissue (lean body weight)
bone, muscle, tendon, connective tissue
Averages
Female 20-25% body weight = fat
Male 12-15% body weight = fat
Should not fall below 3% (males) and 12 % (females)
Results in loss of essential fat padding for organs
Obesity = extreme amount of excessive fat
Female >30% and male >20% percent body fat

3. Adipose cell stores triglycerides (liquid fat)
Moves in and out of cells according to energy demands
Moderate, long term activity uses greatest amount of fat
One pound of fat = 3500 calories, stored as triglycerides

4. Assessing Body Composition
Several methods
Hydrostatic, bioelectrical impedance, skinfold thickness measures
Skinfolds based on the fact that 50% of body fat is subcutaneous
Utilize skin fold calipers
Relatively low accuracy but is easy to learn and utilize
Error is + 3-5%

8. Determining Body Mass Index
BMI (body mass index) is a ratio of height and weight
Utilized to measure health risks associated with obesity
BMI >25 indicate excess body fat
BMI indicates overweight
BMI >30 indicates state of obesity

10. To calculate your exact BMI value, multiply your weight in pounds by 703, divide by your height in inches, then divide again by your height in inches.

11. Methods of Weight Loss
Exercise or dieting alone is ineffective over the long run
Dieting alone results in lean body tissue loss
Should not drop below calories for women and for men
Exercising, while resulting in loss of fat mass, will also enhance strength, cardiorespiratory endurance and flexibility
The key is moderation

12. Science of Weight loss Energy is measured in calories
Only a calorie deficit will result in weight loss
Safest practice is to change lifestyle
1 to 2 lbs per week
Light to moderate exercise
-500 calories per day = 3500 calories/wk = 1lb of fat.

13. Low Carbohydrate Diets and Weight Loss
New recommendations = limit CHO
Typically involves replacement of CHO with fat and protein
Consuming high CHO diet results in:
Increased blood glucose
Stimulates hunger signals from brain
Creates a cycle

14. Severe CHO restriction results in ketosis
Reducing CHO
Increases glucagon (increases fat burning)
Also causes cholesterol removal from arteries
Severe CHO restriction results in ketosis
Blood glucose levels stabilize
Insulin levels drop
Body is already burning fat – rapid weight loss occurs

15. Methods of Weight Gain Aim should be to increase lean body mass
Increased physical activity (muscle work) and dietary modifications
Approximately 2500 calories is required per pound of lean body mass, an increase calories per day
A 1-2 pound per week gain is adequate