Total Fitness for Men - US Edition
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Total Fitness for Men - US Edition - Vincent Antonetti PhD
TOTAL FITNESS
For Men
U.S. Edition
Vincent Antonetti, Ph.D.
NoPaperPress™
Copyright © 2013 by NoPaperPress All rights reserved. No part of this book may be reprinted, reproduced, transmitted, stored in a retrieval system, or otherwise utilized in any form or by any means, electrical or mechanical, without the prior written permission of NoPaperPress.com™.
CONTENTS
LIST OF TABLES
What’s In This eBook
Health Risks & Counter Measures
The Benefits of Being Fit
Medical Assessment
Cardio Self Assessment
Strength Assessment
Flexibility Assessment
Body-Weight Assessment
BMI-Based Weight vs. Height
Are You Eating Sensibly?
Time to Set Goals
EXERCISE FUNDAMENTALS
Be More Active Every Day
Calories Burned
Types of Exercise
Select the Right Exercise
Aerobic Exercise: How Hard?
Aerobic Target-Training Zone
Aerobic Exercise: Intensity-Level
Aerobic Exercise: How Often?
Aerobic Exercise: Typical Workout
Pulse Measurement
Monitors For Aerobic Exercise
Walking Program
Get a Pedometer and Step Out
Jogging Program
Your Body’s Muscles
Strength-Building Programs
Additional Strengthening Exercises
Other Exercises
Missed Workouts
Exercising in Hot Weather
Exercising in Cold Weather
Exercise Risks and Problems
Avoiding Injury
Keep an Exercise Log
A Fitness Expert’s Ideal Exercise
My Personal Exercise Routine
Workout to Stay Healthy
NUTRITION BASICS
Our Disastrous Eating Habits
Nutrients, Micronutrients etc
Proteins are Building Blocks
You Need Carbs
Glycemic Index
Glycemic Load
Cholesterol and Triglyceride Levels
Fats in Foods
Vitamins and Minerals
Phytonutrients
Vitamin/Mineral Supplements
Guidelines for Healthy Eating
Basic Food Groups
Calories, Calories
Estimating Calories in a Meal
You Need Fiber
Water, Water Everywhere
Use Salt Sparingly
Not Too Much Sugar
Common-Sense Nutrition
Eat Slowly
WEIGHT LOSS
Energy Conservation
Total Energy Requirements
Activity Energy & Activity Levels
You Generate Heat When You Eat
The Weight Loss Program
When Does Weight Change Occur?
What About Counting Carbs?
Count Weight Watchers’ Points?
Weight Loss Diets
What Makes a Good Diet?
Weight Loss Math
Weight Loss Prediction Tables
Selecting the Correct Table
Weight Loss Rate Will Decrease
Weight Variations Due to Water
The Dreaded Weight Loss Plateau
Weight Loss Maxims
Weight Loss Eating Patterns
Set Meals for Calorie Control
Pre-Planned Diets
Pre-Planned Diets Notes
Helpful Diet Strategies
Exchanging Foods
Simple is Better
Get a Good Cookbook &Cal Ref
Estimating Portion Sizes
How to Handle Overeating
Keep a Log of What You Eat
Handling Special Situations
Plot Your Weight Loss
Can You Target Weight Loss?
Losing Belly Fat
Last On First Off
Words of Caution
Don’t Give Up!
WEIGHT MAINTENANCE
The Weight Maintenance Program
Why Do People Regain Weight?
Weight – a Life-Long Struggle
Planning Maintenance Eating
Mini Diets Maintain Weight Loss
Keys to Life-Long Weight Control
LIFE-LONG FITNESS
The Keys to Total Fitness
Make It Happen
Disclaimer Statement
LIST OF TABLES
Table 1 VO2max versus Fitness Level
Table 2 Push-up Performance
Table 3 Squat-Test Performance
Table 4 Sit & Reach Test
Table 5 Body Mass Index (BMI)
Table 6 Weight Profile vs. BMI
Table 7 BMI-Based Weight vs. Height
Table 8: Calories Burned vs. Activity
Table 9: TTZ: 20 to 40 year olds
Table 10: TTZ: 45 to 65 year olds
Table 11: Walking Program for Beginners
Table 12: Jogging Program
Table 13: Health Risks in Hot Weather
Table 14: Heat Index
Table 15: Wind-Chill Temperature
Table 16: Frostbite Risk vs. Wind-Chill
Table 17: Sample Exercise Log
Table 18: Glycemic Rank of Common Foods
Table 19: Fats in Foods
Table 20: (RDA) for Selected Vitamins
Table 21: RDA for Selected Minerals
Table 22: Calorie Rank of Basic Foods
Table 23: Calorie Rank of Common Foods
Table 24: Weight Loss Prediction Tables
Table 25: Portion of Table 28
Table 26: Weight Loss - Inactive - 18 to 35
Table 27: Weight Loss - Active - 18 to 35
Table 28: Weight Loss - Inactive - 36 to 55
Table 29: Weight Loss - Active - 36 to 55
Table 30: Weight Loss - Inactive - 56 to 75
Table 31: Weight Loss - Active - 56 to 75
Table 32: Weight Loss Eating Plan
Table 33: 1,200 Calorie Menus
Table 34: 1,500 Calorie menus
Table 35: 1,800 Calorie Menus
Table 36 Daily Food Log
Table 37: Weight Maintenance Calories
Table 36: Sample Maintenance Eating Plan
Calculating VO2max: The following is undoubtedly the most difficult computation in this book, because VO2max is a function of so many variables: gender, weight, age, heart rate and time to complete the one-mile test walk. Although the formulae are relatively complex, we have tried to simplify the calculation as much as possible. The formula for men is:
VO2max = 139 – W – H – A – T, where
W = 0.077 × Weight
A = 0.39 × Age
H = 0.157 × Heart rate
T = 3.26 × Time for mile
Example: Determine VO2max and the fitness level of a 29 year-old man who weighs 150 pounds. He finished the one-mile walking test in 14 minutes and 30 seconds (which is 14.5 minutes) with a heart rate of 145 beats per minute. The first step is to determine values for W, H, A and T.
W = 0.077 × Weight = 0.077 × 150 lbs = 11.6
H = 0.157 × Heart rate = 0.157 × 145 = 22.8
A = 0.39 × Age = 0.39 × 29 years = 11.3
T = 3.26 × Time = 3.26 × 14.5 minutes = 50.5
Then calculate VO2max = 139 – W – H – A – T
VO2max = 139 – 11.6 – 22.8 – 11.3 – 50.5 = 42.8
Finally, enter Table1 and find that a 29 year-old man with VO2max = 42.8, his fitness level just makes the good category.
Strength Assessment
Rather than a strength-assessment that consists of one repetition with a maximum load, I prefer the much safer anaerobic muscular strength measuring technique, where you assess your strength by the number of repetitions you can perform with a sub-maximal load. Moreover, in the tests that follow you will use your own body weight to determine how strong you are. The standard tests are: the push-up test, the sit-up test, and the squat test. Because the sit-up test can aggravate existing lower back problems, I only recommend the push-up and squat tests. The objective in both tests is to see how many push-up and squat repetitions you can perform without stopping.
Push-up Test: Use Table 2 to assess your performance.
Squat Test: Stand about 12 inches in front of a chair. Place your feet about shoulder width apart and extend your arms parallel to the floor to your front. Bend your knees and slowly lower your body until your butt just touches the seat of the chair. (But don’t sit on the chair.) Then slowly return to the standing position. Repeat as often as you can without stopping. Use Table 3 to assess your performance.
Flexibility Assessment
Sit & Reach Test: This is a standard test to determine hip and trunk flexibility and is often used as a measure of overall flexibility. Remember to warm up with a few gentle stretches before you start the test. To conduct the test, tape a yardstick to the floor at the 15-inch mark. Remove your shoes and sit on the floor, with your legs forward and fully extended, so that the yardstick is between and almost parallel to your extended legs. (The yardstick’s zero mark should be closest to you). Locate your heels at the 15-inch mark and move your feet about 10 inches apart. Place one hand over the other and slowly stretch forward (without jerking or bouncing), and extend the tips of your fingers as far as possible along the yardstick. Repeat three times. Your score is the furthest or highest number you are able to reach. Use Table 4 to assess your flexibility.
Body-Weight Assessment
Recently, many health-care practitioners rely on Body Mass Index, or BMI, to determine if a person is overweight. The BMI takes into account both a person’s weight and height and is calculated by dividing a person’s weight in kilograms by the square of their height (in meters). For United States readers, Table 5 provides a convenient determination of BMI, using body weight in pounds and height in feet and inches. This table would not be applicable to competitive athletes, body builders and the chronically ill.
Table 5 Body Mass Index (BMI)
The rationale behind the BMI is based on epidemiological data that show an increase in mortality when