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Daily Average
Food Group Cos sence Significance
Grains Energy and fiber
Whole Grains
Refined Grains oz
Nageaine eee Potassium magnsiym ler vitamins
Dark Green Vegetables S cups
Teup
teup
cups
Other Vegetables cups
pre ities Potassium magnesium fiber
vitamins and minerals
Dairy Low or NonFat cups Calcium and protein
Protein Foods Meat ee Protein and magnesium zinc
and Eggs vitamin B
Protein and magnesium zinc vitamin
Seafood por wook Sposa
ils grams Essential oe acids
IGRAM
FEATURES
that last
Customizable undated worksheets to log your
favorite exercises sets and reps
Keep notes about duration intensity and
impressions to keep track of your progress
Space to record nutritional intake body weight
selfmassage blood pressure flexibility balance
cardio heart rate skin fold measures body
circumference BMI TDEE RMR and workout goals
Record hours of nightly sleep breathing exercises
flights climbed hours standing and much more
Read detailed fitness and diet recommendations to
help you understand your body and achieve results
Understanding Your Waist and Hip
Circumference
The relative location of fat deposits on the body influences disease risk
The appleshaped fat distribution fat in the abdominal area carries greater
health risks than the pearshaped kind fat on the hips and thighs This is
because abdominal body fat is more easily released into the bloodstream
For this reason a lower waisttohip ratio is preferable Comparing your
waisttohip ratio can provide a helpful measure of health monitoring
information This ratio is calculated by dividing the waist circumference that
you found in the last section by hip circumference You want this fraction to
be small and it is best if it is less than
Waist circumference Hip circumference WaisttoHip Ratio
WaisttoHip Ratio Norms
Gender Excellent Good Average At Risk
Male
Female
Criteria for Waist Circumference
Waist Circumferenc
Risk Category Females Males
Very Low Zin in
Low
High
Very High a
Health Risks Associated with Excessive Body Fat and Waist Circumference
impaired cardiac function due to increased workload on the heart
hypertension stroke heart disease high blood pressure diabetes
in thrombosis increased insulin resistance renal disease sleep
apnea pulmonary disease problems receiving anesthesia during surgery
osteoarthritis degenerative joint disease gout endometrial breast prostate
colon and other cancers abnormal plasma lipid and cholesterol levels
gallbladder disease psychological stress social stigma and discrimination
Calculate Your Daily Protein Needs
How much protein should you be eating daily The average person
needs between and grams of protein per pound of body weight
per day A sedentary individual should eat between and grams
of protein per day An athlete should intake between and
grams of protein every day To find your optimal intake use the table
below to choose a protein factor to multiply by your body weight in
the equation below
Grams of Protein Needed Per
Pound of Body Weight
Protein Factor
grams
iso grams
Moderate Exercise grams
grams
grams
Calculate your daily protein needs
Body weight Ibs Protein factor Grams per day
Increasing your daily protein intake has benefits Protein takes more
energy to burn than fats and sugars meaning that increasing the
protein in your diet can help boost your metabolism Also protein is the
macronutrient that is the most difficult to convert into fat Highprotein
diets have been shown to be more filling than other types of diets
which can reduce your urge to eat Consider eating extra protein
before and directly after exercise to help in the synthesis and repair
of muscle proteins
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
AntiRigidity How to Release Muscle from Partial Contraction
Antirigidity is a rehabilitative method for releasing muscles from excessive tension and partial
contraction Because it was used throughout the book it is outlined here
Optional
Preparation
AntiRigidity
Afterwards
e Stretching