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* Weight-Control for Professional Use *

Weight Control Pro for Men - Metric Edition eBook cover
  • 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 & Easy-to-Use Strategies

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

  • Unique Weight Loss Prediction & Weight Maintenance Tables

  • Comprehensive Exercise & Nutrition Chapters

  • Also For Any Dieter who Wants to Lose Weight and Keep It Off

U.S. Readers may prefer: Professional Weight Control for Men - U.S. Edition eBook

Read this NoPaperPress pdf formatted eBook on a Windows or Mac laptop or desktop using Adobe Digital Editions. Of course you also can read pdf formatted eBooks on your tablet (iPad, etc) and e-readers like the Kindle and Nook.

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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 man who is 171 cm tall and weighs 75 kilos.

Scan the far left of the Table 3.4 and locate his 171 cm 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 55 and 73 kg, that is what he should weigh for his BMI to be between 18.6 and 24.9. So, according to Table 3.4, at 75 kg he is slightly overweight.

BMI-Based Weight vs Height table for Men - metric 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 2.5 cm 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.

Example 3.4: Determine the maximum waist size for a 47 year-old man who is 178 cm tall and has a 42 cm neck circumference.

Enter the left column of Table 3.8 at a height of 178 inches. From this number run your finger horizontally (to the right) until it intersects the vertical column headed by his 42 cm neck size. The number at the intersection is his Maximum Waist Size which is 92.2 cm.

Max Waist for Men table - metric units

Professional Weight Control for Men - Metric Edition - TABLE of CONTENTS

(189 pages)


Medical Exam
Cardio Assessment
One-Mile (1609 m) Walking Test
What Should We Weigh?
Flexibility Assessment
Strength 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

How Many kcalories Does Exercise Burn?
kcalories 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

Nutrients, Micronutrients and Phytonutrients
Complete & Incomplete Proteins
We Need Carbs
Glycemic Index
Glycemic Load Has More Meaning
Cholesterol and Triglyceride Levels
Fat in Foods & Your Bloodstream
Vitamins and Mineral Requirements
Phytonutrients: From Plants
Guidelines for Healthy Eating
Basic Food Groups
Vitamin/Mineral Supplements
Advice for Seniors
kcalories, kcalories
Estimating kcaloric Content of a Meal
We Need Fiber
Drink Plenty of Water
Use Salt Sparingly
Not Too Much Sugar
Common-Sense Nutrition
Eat Slowly

Conservation of Energy
Our Energy Requirements
Basal Metabolic Energy
Activity Energy & Activity Levels
We Generate Heat When We Eat

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?
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 kcalorie Control Easy
Weight Loss Eating Plan Example
900, 1200, 1500, 1800 kcal 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
Professional Weight Control Program
Why Do People Regain Lost Weight?
Selecting Correct Weight Maintenance kcalorie Table
Using Weight Maintenance kcalorie 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


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Professional Weight Control for Men - Metric Edition - TABLES and FIGURES

Table 2.1: VO2max versus Fitness Level for Men
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 Men
Table 5.4: Minerals - Recommended Dietary Allowances (RDA) for Men
Table 5.5: kcalorie Rank (per gm) of Basic Foods
Table 5.6: kcalorie Rank (per gm) of Common Foods
Table 6.1: Lifestyle Activity Levels
Table 7.1: Index of 36 Weight Loss Prediction Tables for Men
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 kcalorie Balanced Diets
Table 7.7: Eating Pattern for 1200 kcalorie Balanced Diets
Table 7.8: Eating Pattern for 1500 kcalorie Balanced Diets
Table 7.9: Eating Pattern for 1800 kcalorie Balanced Diets
Table 7.10: Sample Daily Food Log
Table 8.1: Index of the 9 Weight Maintenance kcalorie 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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