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* Weight-Control for Professional Use *

Weight Control Pro for Men - U.S. Edition eBook cover
  • Written for Health-Care Practioners (Physicians, Nurses, Nutritionists, Dietitians, Personal Trainers, etc.)

  • Help Your Male Clients Lose Weight & Keep It Off

  • 187 page Reference with Safe, Natural, Effective and Easy-to-Use Strategies

  • New Body Fat Percentage Tables, New Maximum Waist Size Tables, New Optimum Waist Size Tables

  • Unique Weight Loss Prediction and Weight Maintenance Tables

  • Comprehensive Exercise and Nutrition Chapters

  • Also Can be Used by Any Dieter who Wants to Lose Weight and Keep It Off

Readers outside the USA may prefer: Professional Weight Control for Men - Metric Edition eBook

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Excerpt from Chapter 3: BODY WEIGHT ASSESSMENT **


People people want to know what they should weigh. But body weight, as measured on a bathroom scale, can actually be misleading and certainly does not tell the whole story. There are a number of techniques that can be used to determine what your client should weigh. In this chapter we will cover the familiar Weight versus Height table, and then introduce a new BMI-based Weight versus Height table, a new Body-Fat Percentage table and Maximum and Optimum Waist Size tables - tables not found in any other book.

BMI-Based Weight vs Height Table

A more convenient way to use BMI is the New BMI-Based Weight vs. Height Chart shown in Table 3.4, where the underweight category corresponds to BMI = 18.5 or less, normal weight is for BMI = 18.6 to 24.9, overweight is for BMI = 25.0 to 29.9, obese is for BMI = 30.0 to 39.9 and extremely obese is for BMI = 40 or more.

Example 3.1: Determine "Normal" weight for a 5' 6" man who weighs 160 pounds.

Scan the far left of the Table 3.4 and locate his 5' 6" height. From this number run your finger horizontally (to the right) until it intersects the vertical column headed by "Normal Weight." The numbers at the intersection indicate he should weigh between 116 and 154 lbs, that is what he should weigh for his BMI to be between 18.6 and 24.9. So, according to Table 3.4 he is slightly overweight.

BMI-Based Weight vs Height table for Men - US units

Waist to Hip Ratio

The waist-to-hip ratio is often viewed as an indicator of health and the risk of developing serious health conditions. It is also used as a measurement of obesity, which in turn is a possible indicator of other serious health conditions.

The waist is measured at the smallest circumference of the natural waist, usually just above the belly button. If the waist is convex rather than concave, such as is the case for obese men, the waist should be measured at a level one-inch above the navel. Hip circumference is measured at the widest part of the buttocks or hip.

The National Institute of Diabetes, Digestive and Kidney Diseases states that men with waist-to-hip ratios of more than 1.0 are at increased health risk. Moreover, The Centers for Disease Control and Prevention (CDC) has found that men with a ratio less than 1.0 are considered safe. In fact, men with waist-to-hip ratios of 0.9 correlate strongly with general health and fertility. And men with waist-to-hip ratios in the 0.9 range have less prostate and testicular cancers.

Maximum Waist Size

The waist size beyond which a woman has increased health risk is referred to as her maximum waist size. To determine maximum waist size, Dr Antonetti inserted into the U.S. Navy body-girth correlation equation a maximum waist-to-hip ratio of 1.0 and a maximum age-adjusted body fat percentage from Table 3.5. (For example, for men 41 to 60 years old he used 22 percent.) He then solved for the maximum waist size as a function of neck size and height. The unique resulting equation is presented in tabular form in table 3.7 (for men 20 to 40), table 3.8 (for men 41 to 60) and table 3.9 (for men 61 to 80), on pages 28 to 30.

Example 3.4: Determine the maximum waist size for a 47 year-old man who is 5'8" tall (68 inches) and has a 16-inch neck circumference.

Enter the left column of Table 3.8 at a height of 68 inches. From this number run your finger horizontally (to the right) until it intersects the vertical column headed by his 16-inch neck size. The number at the intersection is his Maximum Waist Size which is 36.9 inches.

Max Waist for Men table - US units

Professional Weight Control for Men - U.S. Edition - TABLE of CONTENTS (189 pages)

1. INTRODUCTORY THOUGHTS

2. FITNESS ASSESSMENT
Medical Exam
Cardio Assessment
One-Mile Walking Test
What Should We Weigh?
Flexibility Assessment
Strength Assessment

2. BODY WEIGHT ASSESSMENT
Weight vs. Height Charts
BMI-Based Weight vs. Height
Body Fat Storage
Percent Body Fat
Measuring Percent Body Fat
Percent Body Fat Table
Waist to Hip Ratio
Maximum Allowable Waist Size
Optimum Waist Size

3. EXERCISE FOR WEIGHT CONTROL
How Many Calories Does Exercise Burn?
Calories Burned Example
Types of Exercise
Select the Right Exercise
Cardio Exercise: How Hard?
Cardio Exercise: Target-Training Zone
Cardio Exercise: Intensity-Level Guidelines
Walking Program
Using a Pedometer
Jogging Program
Strength-Building Programs
More Strengthening Exercises
Still More Exercises
If a Session is Missed
Exercising in Hot Weather
Exercising in Cold Weather
Risks and Possible Problems
Avoiding Injury
Keep an Exercise Log
An Effective Low-Cost Program
Workouts to Feel Good & Stay Healthy

4. NUTRITION FOR WEIGHT CONTROL
Nutrients, Micronutrients and Phytonutrients
Complete & Incomplete Proteins
We Need Carbs
Glycemic Index
Glycemic Load Has More Meaning
Cholesterol and Triglyceride Levels
The Skinny on Fat
Vitamins and Mineral Requirements
Phytonutrients: From Plants
Guidelines for Healthy Eating
Basic Food Groups
Vitamin/Mineral Supplements
Advice for Seniors
Calories, Calories
Estimating Caloric Content of a Meal
We Need Fiber
Drink Plenty of Water
Use Salt Sparingly
Not Too Much Sugar
Common-Sense Nutrition
Eat Slowly

5. WEIGHT MANAGEMENT
Conservation of Energy
Our Energy Requirements
Basal Metabolic Energy
Activity Energy & Activity Levels
We Generate Heat When We Eat

6. WEIGHT LOSS
Professional Weight Control Program
Why People are Overweight or Obese?
When Does Weight Change Occur?
What About Counting Carbs?
What About Weight Watchers' Points?
Weight Loss Diets
What Makes a Good Weight Loss Diet?
Weight Loss Math
Weight Loss Prediction Tables
Select the Correct Weight Loss Prediction Table
How to Use the Weight Loss Prediction Tables
What If an Exact Weight Isn't in the Table?
Daily Calories Can Vary
Weight Loss Rate Decreases Over Time
Weight Variations Due to Water
The Weight Loss Plateau
Weight Loss Plateau Example
Weight Loss Maxims
Planning Weight Loss Eating Patterns
Set Meals Make Calorie Control Easy
Weight Loss Eating Plan Example
900, 1200, 1500, 1800 Calorie Diets
Helpful Diet Strategies
Exchanging Foods
Simple is Better
Get a Good Cookbook
Estimating Portion Sizes
Handling Occasional Overeating
Keep a Log of What You Eat
Calorie Control with a Technology Assist
Is a Weekly Calorie Plan Better?
Handling Special Situations
Check Progress: Graph Weight Loss
Can You Target Weight Loss?
Losing Belly Fat
Last On First Off
Words of Caution
Don't Give Up!

7. WEIGHT MAINTENANCE
Professional Weight Control Program
Why Do People Regain Lost Weight?
Selecting Correct Weight Maintenance Calorie Table
Using Weight Maintenance Calorie Tables
Weight Control is a Life-Long Struggle
Planning Weight Maintenance Eating Patterns
Maintenance Eating Plan Example
Use Mini Diets to Maintain Weight Loss
Summarize Your Client’s Nutritional Needs

APPENDIX A - Weight Loss Prediction Tables

APPENDIX B - Weight Maintenance Tables

BIBLIOGRAPHY

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Professional Weight Control for Men - U.S. Edition - TABLES and FIGURES

Table 2.1: VO2max versus Fitness Level for Women
Table 2.2: Flexibility Assessment: Sit & Reach Test
Table 2.3: Strength Assessment: Push-up Performance
Table 2.4: Strength Assessment: Squat-Test Performance
Table 3.1: Weight Range vs. Height for Men
Table 3.2: Body Mass Index (BMI) Chart
Table 3.3: Weight Profile vs. BMI
Table 3.4: New BMI-Based Weight vs. Height
Table 3.5: Age-Adjusted Body Fat Percentage for Men
Table 3.6: Approximate Fat Percentage for Men
Table 3.7: Maximum Waist for Men Ages 20 to 40
Table 3.8: Maximum Waist for Men Ages 41 to 60
Table 3.9: Maximum Waist for Men Ages 61 to 80
Table 3.10: Optimum Waist for Men Ages 20 to 40
Table 3.11: Optimum Waist for Men Ages 41 to 60
Table 3.12: Optimum Waist for Men Ages 61 to 80
Table 4.1: Calories Expended per Hour for Different Activities
Table 4.2: Walking Program for Beginners
Table 4.3: Jogging Program for Beginners
Table 4.6: Health Risks vs. Hot Weather Conditions (Heat Index)
Table 4.7: Heat Index for Various Temperature-Humidity Combinations
Table 4.8: Wind-Chill Temperature vs. Air Temperature & Wind Speed
Table 4.9: Frostbite Risk vs. Wind-Chill Temperature
Table 4.10 Sample Exercise Log
Table 5.1: Glycemic Rank of Common Foods
Table 5.2: Fats in Foods
Table 5.3: Vitamins - Recommended Dietary Allowances (RDA) for Women
Table 5.4: Minerals - Recommended Dietary Allowances (RDA) for Women
Table 5.5: Calorie Rank (per ounce) of Basic Foods
Table 5.6: Calorie Rank (per ounce) of Common Foods
Table 6.1: Lifestyle Activity Levels
Table 7.1: Index of 24 Weight Loss Prediction Tables for Women
Table 7.2: Portion of Table A.1 Used to Illustrate Example 7.1
Table 7.3: Number of Days to Lose Weight Increases
Table 7.4: Sample Weight Loss Eating Plan
Table 7.6: Eating Pattern for 900 Calorie Balanced Diets
Table 7.7: Eating Pattern for 1,200 Calorie Balanced Diets
Table 7.8: Eating Pattern for 1,500 Calorie Balanced Diets
Table 7.9: Eating Pattern for 1,800 Calorie Balanced Diets
Table 7.10: Sample Daily Food Log
Table 8.1: Index of the 9 Weight Maintenance Calorie Tables for Men
Table 8.3: Sample Maintenance Eating Plan
Table 8.4: Sample Maintenance Eating Plan Spreadsheet
Table 8.5: Daily Nutritional Needs of the Man in Example 8.3
Table AA: Index of 36 Weight Loss Prediction Tables for Men
Table BB: Index of 9 Weight Maintenance Calorie Tables for Men

Figure 3.1: Dumbbell Exercises (a to c)
Figure 3.2: Dumbbell Exercises (d to g)
Figure 5.1: Forms of Energy Taken In & Expended by the Human Body
Figure 6.1: Human Body Types


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