Therafit

Performance Lifestyle Exercise

Find Out Who You Are

Copyright Therafit- Tim Barnes 2010

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Who Are You?

Therafit Lifestyle

Any quest for optimal performance in any venue demands an answer to the question above. Who are you? Are you performing to your potential? Only you can make this assessment - only YOU can alter your future course. What is your current composition? Body Weight
__________
(200 Pounds)

Fat Mass

____________
Body Fat % X Body Weight (15% X 200=30LB)

Fat %

_____________
Body Fat Test BIA (15%)

Lean Mass

___________
Body Weight - Fat Mass (200-30= 170LM) Lean Mass is everything other than adiposity or Fat. Muscle, Bones, Teeth, Fluids, Organs. Everything that Drives your Metabolism Remember: Fat is Fuel, Lean is the Motor that burns the fuels of Carbohydrate and Fat (adiposity)

Lean %

_____________
Lean Mass divided by Body Weight (170 / 200 = .85 or 85%)

Lean Mass _____________

Body Weight Fat Mass

1. What does this Fat Mass or Adiposity Represent in terms of ENERGY? ___________________(Weight of fat lb X 3,500) 2. What is your Base Metabolic Rate Range? a. __________ (Lean lb x 12) b. _______ (Lean lb x 16) 3. How many Days of Energy are Stored as Fat ON and IN your Body? ___________ (Divide Stored Energy #1/ low BMR #1a ie: 105,000/2,050,160=51.2 days of energy) Notes: BMI stands for Body Mass Index and should be under 25. A complex calculation comparing Height to Weight Ratios, not always accurate. Adiposity is your Fat Mass the percentage of your total body weight that is Fat or what I would rather call adiposity. There are different types of Adiposity or fat, to simplify lets just refer to fat in 3 locations o o o Internal Abdominal Adiposity (the most dangerous) woven in between internal organs. Visceral which is really more Internal, the fat that is woven through your muscle, much like what you see on a cut of beefsteak. Subcutaneous Fat just under your skin, pinch an inch type.

Where is your Fat Stored?

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What are your Nutritional Needs based on?

Therafit Lifestyle

Your lean mass drives your metabolism. Think of it as the engine of your car. How hard you push it, how fast you drive it and how often- dictates your need for repair and fuel. Lets look at the 3 Macronutrients: Protein (building blocks) Carbohydrate (Fast Fuel) & Fat (Slow Fuel) Lean Mass
__________
(170 Pounds)

Protein Requirement

Carbohydrate Capacity

______ to______
Range of Protein Needed everyday (170 X .5 =85g to 170 x .9 =153g)

______ to______
Carbohydrate stored as Glycogen in Muscle (170 X 2.1 =357g to 170 x 2.5 =425g

Base Metabolic Rate Range ________ to _______

Lean Mass x 12 to Lean Mass x16 170 x12= 2,040 kc to 170 x 16 = 2,720 kc

1. Your Protein Requirement is NON-Negotiable! Your body does not store protein like carbohydrate or fat. You must meet your need for protein every single day. You need is based on your lean mass and level of activity. Here is a simple formula to figure the ranges of protein you may need: Sedentary 65% _____ Active 65-75% _____ Recreational 75-87% _____Olympic 87%+ ______ .5g for Sedentary .6g for Active .7g for Intense Recreation .9g for Olympic x LM 2. What is the Range of your Carbohydrate Capacity in terms of grams of glycogen you can store? a. __________ (Lean lb x 2.1g) b. _______ (Lean lb x 2.5g) Calories a1._________ b1.________ 170 x 2.1= 357g 170 x 2.5= 425g 357 x 4 = 1,428 kc

425 x 4 = 1,700 kc

3. How many Hours of Energy are Stored as Carbohydrate in your Muscle tissue?_____ to ____ (Average Therafit Male burns 700kc hour Average Female 470kc) Male 1,428kc/700=2.04h to 1,700kc/700=2.4h

Notes: Carbo-Hydrates are water based! Keep in mind each Gram of Glycogen stored in your muscle Tissue has 2-5 grams of water attached to it. The healthier and more active you are the fuller and more hydrated your muscle tissue is. The fluid in your muscle tissue is called Sarcoplasm. Weight Training with weights you can do 10-12 reps done in circuits- promotes this healthy fluid and the nerve muscle connection that activates them.

How Healthy & Hydrated is Your Muscle Tissue? Do you Feed your Body the Protein-Carbs- Fats- Vitamins- Minerals and Water it needs? Each and EVERY Single DAY? Are you Deficient? How does that affect your Wellness?