Evaluate Your Health and Fat Patterns

Usually being overfat is something that creeps up gradually with age. One
of the last things my team and I always do when we evaluate people who
enroll in my Fat-Burning Metabolic Fitness Plan is take front-, back-, and
side-view “before” photographs so that they can really and truly see what
they look like and compare these images with their “after” photos. For
most, it is a great surprise to suddenly perceive an overweight person on
the film because our inner image of ourselves is usually much thinner,
leaner, and younger. I have had clients express shock or even burst into
tears when they really looked at these pictures. It is truly as if they were
seeing themselves for the first time.
While I find it important to help my clients establish an accurate perception
of their outward appearance, it is also important to help them
establish an accurate perception of their internal health. Knowing that you
are bulging over the belt of your pants or your skirt does not tell you anything
about your cholesterol, triglycerides, or percentage of body fat versus
lean muscle.
Are You as Healthy as You Look?
I often work with men and women who everyone else would consider
healthy because they are elite athletes at the height of their profession, and
they are paid huge salaries to play their sport. A highly respected NFL

lineman, 6 feet 5 inches, came into my program weighing 328 pounds. He
had a BMI greater than 36, a 51.7-inch waist, and a total cholesterol of
227. His HDL was low at 29. Since his triglycerides were 467, we couldn’t
get an accurate reading on his LDL because, as my doctors tell me, excessively
high triglycerides almost always skew the LDL reading. His glucose
was 120, just 6 points below the diabetic classification. The real shocker
was his blood pressure, which was 190/120. We found out that he had
stopped taking his blood pressure medicine and failed to tell either his
trainer or the team doctor. If he had not come to us for help, it is highly
likely that in the near future he would have had a stroke right there on the
field. And this man was considered to be a world-class athlete.
The appearance of health is not always the same as true health. Sometimes
the way a person looks can be very deceiving, especially in the case
of someone who is fairly slim and exercises regularly. I once worked with
a thirty-three-year-old world champion athlete. With a body fat of 9 percent,
this man was certainly not overweight. But when we evaluated him,
we found that he had an abnormal stress test, an elevated total cholesterol
of 260, and an LDL of 190. When we took his family history, we discovered
that there was a lot of heart disease present. If this man had continued
to ignore his cholesterol for ten more years, he would have ended up with
damage to his arteries, resulting in cardiovascular problems.
Learn How to Accurately Evaluate Your Health
With all of the confusing information in the media and in diet and fitness
books these days, people really do not have a good idea of what constitutes
a healthy body. Our parents never taught us—they didn’t grow up eating
processed foods, living a physically inactive lifestyle, and facing the kinds
of daily stressors that we face—and the great majority of us do not have
wellness programs in our workplace. Nor do we understand how to
monitor our health and risk factors as we grow older. Somehow we have
developed the misconception that staying vigorous and healthy is an intuitive
process.
That is why it is so important to have the proper tools for health evaluation.
During my thirty years of experience with thousands of clients as a
performance enhancement and fitness consultant, I have come to clearly
understand the definitions of good health and poor health because I have
seen these scenarios played out so many times. And the dozens of top medical
professionals with whom I have worked in my Fat-Burning Metabolic

Fitness Plan and the Ochsner Clinic Foundation have helped to acquaint
me intimately with the science behind state-of-the-art health care and
health evaluation.
The Fat-Burning Metabolic Fitness Plan questionnaires presented in
this book are simple and straightforward guides to help you understand
how overfat you are and how healthy you really are, both inside and out.
Some people will find that they might not have to lose an enormous
amount of weight, but they will need to lower their cholesterol, raise their
HDL, reduce their overall body fat, develop healthy eating habits, and/or
learn how to exercise properly. Others will discover that they are seriously
overfat and will face life-threatening health risks such as heart disease and
type 2 diabetes unless they change their lifestyle.
The Fat-Burning Metabolic Fitness Self-Evaluation in this chapter
covers two main areas:
1. How you measure up. This includes common indicators of risk factors
such as high scale weight, body fat percentage, BMI, and waist
measurement.
2. Your overall body measurements, which will help you see where
you are holding your fat. These measurements will be retaken at
the end of the basic four-week Fat-Burning Metabolic Fitness Plan
(and every four weeks after that if you continue with Modules 2
and 3) to help you quantify how much body fat you are actually
losing and how hard and lean you are becoming.
You are only as strong as your weakest link. But be assured that the
lifestyle, nutritional, and exercise programs offered in this book have
worked for thousands of overfat men and women.
I suggest that you make a photocopy of the Fat-Burning Metabolic Fitness
Self-Evaluation Questionnaire so that you can keep a record of your
progress. As you work your way through each section of this chapter, you
will learn how to fill in the blanks. I describe why each of these criteria is
an important indicator of overall health and how you can use them to build
an accurate picture of how you measure up. In subsequent chapters I
will help you to evaluate your lipid profile and glucose levels, your level
of human growth hormone and your thyroid function, and your stress
levels.

The Fat-Burning Metabolic Fitness
Self-Evaluation Questionnaire
Age ____
Gender ____
Height ____
Scale Weight ____ lb.
% Body Fat ____
Fat ____ lb.
Lean Muscle ____ lb.
Body Mass Index ____
Overall Body Measurements:
Arm ____ in.
Forearm ____ in.
Chest ____ in.
Waist ____ in.
Abdomen ____ in.
Hips ____ in.
Thigh ____ in.
Calf ____ in.
Waist-to-Hip Ratio ____

How Do You Measure Up?
Learn the Six Basic Health Criteria
Health Criterion #1: Scale Weight
Weight gain has become a problem of epic proportions in our society. In
1905, only 5 percent of the population was obese, but that figure has been
growing at an alarming rate. In the last decade alone, obesity has risen
8 percent. About 97 million people over age twenty—that is, 60 percent—
are either overweight or obese. Of that number, 12.5 million are severely
overweight, and 2 million are morbidly obese. These people are at great
risk for life-threatening health conditions such as heart disease, stroke,
diabetes, and some types of cancer.
You need to know your scale weight to complete the Fat-Burning
Metabolic Fitness Self-Evaluation Questionnaire. To get an accurate scale

weight that you can track over the twelve weeks of this program, it is
important to have access to a fairly good scale—either a good bathroom
scale or one at your gym. Ideally, you should weigh yourself nude first
thing in the morning before you have eaten breakfast. If you weigh yourself
with clothing at the gym or at a doctor’s office, you might deduct 1 or
2 pounds for shoes and clothes.

Health Criterion #2: Body Fat
Your scale weight does not tell the whole story—far from it. A bodybuilder
might weigh 250 pounds on the scale but have a total body fat of 8 percent.
Someone might not be that much overweight according to the scale but
may carry an unhealthy amount of body fat for his or her age. Men or
women with big bones and a large frame will naturally weigh more than
those with small bones and a delicate frame. To really understand how
overfat you are, you need to calculate how many of your scale pounds represent
body fat. This chart defines healthy and unhealthy body fat percentages
for men and women:
BODY FAT PERCENTAGE
Level Men Women
Athletic <11 <14
Good/lean 11–14 14–17
Average 15–17 18–22
Fair/fat 18–22 23–27
Obese 22+ 27+
It used to be that men and women past age fifty were expected to be
out of shape and carrying a larger amount of body fat. Some charts in doctors’
offices or magazine articles will even allow greater amounts of
“healthy” body fat for men and women who are middle-aged or older. I do
not really follow those guidelines because experience has shown me that
people in their fifties, sixties, or even seventies do not have less of a capacity
to lose body fat and build lean muscle than younger people. An article
in the Canadian Journal of Applied Physiology reports that studies on sarcopenia
(loss of lean muscle mass with aging) unequivocally show that
older muscle tissue has the same, if not an even greater capacity, to respond
to a vigorous bout of resistance exercise than younger muscle does.

Age is not the issue; metabolic fitness is the issue—that is, how efficiently
your metabolism burns fat, which is based on how much lean
muscle you have, what and how often you eat, how much and at what
intensity you exercise, and how balanced your body’s hormonal systems
are, especially those hormones that regulate the burning of nutrients as
fuel or cause their storage as fat.
Three Techniques for Measuring Body Fat
There are several popular methods for measuring body fat. Following are
three of the most popular:
1. Hydrostatic weighing, in which a person’s mass is measured both
in and out of a tank of water, is considered to be the gold standard
for measuring body fat. This test is based on the assumption that
lean tissue is denser than fat—that is, lean tissue will sink and fat
tissue will float. This test costs between $100 and $150 and can be
performed at your local health club, hospital, university, or wellness
center. Some mobile units may even charge as little as $45 for
this service.
2. Skin fold measurement with a caliper involves measuring subcutaneous
(under-the-skin) fat with a caliper at certain points on the
body. Since this test has been around for quite some time, you can
get it done at YMCAs, health clubs, dietitians’ offices, physical
therapy centers, and universities.
3. Anthropometric measurement is a test you can do at home. This
test is based on the assumption that fat is distributed at certain sites
on the body such as the neck, wrist, and waistline. Muscle tissue is
usually found at sites such as the biceps, forearm, and calf.
The following two anthropometric tests—one for males and one for
females—will help you ascertain your percentage of body fat. These formulas
are from Philip L. Goglia’s book, Turn Up the Heat: Unlock the Fat-
Burning Power of Your Metabolism, and have a plus or minus error rate of
5 percent. All you need is a cloth tape measure and a calculator.

AT-HOME BODY FAT TEST FOR MALES
Step 1: Taking Measurements
1. Height in inches ____
2. Hips in inches ____
3. Waist in inches ____
4. Weight in pounds ____
Step 2: Determining Your Percentage of Body Fat
1. Multiply your hips (in.) ____ × 1.4 = ____ minus 2 = ____ (A)
2. Multiply your waist (in.) ____ × 0.72 = ____ minus 4 = ____ (B)
3. Add A plus B = ____ (C)
4. Multiply your height (in.) ____ × 0.61 = ____ (D)
5. Subtract D from C, then subtract 10 more: (C – D) – 10 =
____ % fat
Your answer will be your approximate body fat percentage if you
are a male.
AT-HOME BODY FAT TEST FOR FEMALES
Step 1: Taking Measurements
1. Height in inches ____
2. Hips in inches ____
3. Waist in inches ____
4. Weight in pounds ____
Step 2: Determining Your Percentage of Body Fat
1. Multiply your hips (in.) ____ × 1.4 = ____ minus 1 = ____ (A)
2. Multiply your waist (in.) ____ × 0.72 = ____ minus 2 = ____ (B)
3. Add A plus B = ____ (C)
4. Multiply your height (in.) ____ × 0.61 = ____ (D)
5. Subtract D from C, then subtract 10 more: (C – D) – 10 =
____ % fat
Your answer will be your approximate body fat percentage if you
are a female.
You do not necessarily have to get your body fat tested to know that
your body composition is improving. If you have been exercising and
eating properly and your clothes begin to feel looser, if you find yourself

taking in your belt a notch or two, or if you observe increased strength and
muscularity, you will know that you are losing fat and gaining lean muscle.
Calculate Pounds of Body Fat and Lean Muscle
The final step is to take your total weight and calculate how many pounds
of fat you carry and how many pounds of lean muscle. Use the following
two formulas:
Total weight (lb.) × percent body fat = total pounds of fat
Total weight – total pounds of fat = total pounds of lean muscle
For example, if you are a woman weighing 200 pounds and you find
that you have 35 percent body fat, calculate the number of pounds of fat
you carry using the following formula:
200 lb. × .35 (% body fat) = 70 pounds of fat
To calculate your pounds of lean muscle, use the following formula:
200 lb. – 70 lb. of fat = 130 pounds of lean muscle
Health Criterion #3: All-over Body Measurements
As you work through the twelve-week Fat-Burning Metabolic Fitness
Plan, your all-over body measurements, which I will ask you to take every
four weeks, will be another indication that you are losing fat and building
lean muscle. You will become leaner and trimmer.
To take accurate all-over body measurements, follow these instructions.
I have provided drawings for both men and women to help you to
accurately measure each area of your body.
Arm:With your arm to the side of your body, measure the circumference
midway between the shoulder and the elbow.
Forearm:With your arm hanging downward and slightly away from
your trunk and your palm facing forward, measure at the maximum
forearm circumference between the wrist and the elbow.
Chest: For a woman, measure across the widest part of the chest
marked by the nipples. (For older women with very large hanging
breasts, this might be slightly higher. See illustration for guidance.)




For a man, measure the widest area of the chest across the nipples.
Waist: Measure at the narrowest part of the torso, above the belly
button and below the rib cage.
Abdomen: Measure at the level of the belly button.
Hips: Measure at the maximum circumference of the hips or buttocks
region, whichever is larger.
Thigh:With your legs slightly apart, measure at the maximum
circumference of the thigh.
Calf: Measure at the maximum circumference between the knee and
the ankle.
Health Criterion #4: Why Waist Circumference
Is So Important
In both men and women, one of the most important and accurate indicators of
obesity, the potential for cardiac disease, and other health risks is the circumference
of the waist. This is because an increased measurement in the waist
always indicates an increase in abdominal fat (and the ratio of body fat–to–
lean muscle in general). For a woman, who naturally carries her fat in her hips
and thighs, an increased waist measurement indicates a reverse fat pattern.
Since fat is three times the size of lean muscle tissue, it is possible for
scale weight and BMI to remain the same with aging yet for the waist to
increase as lean muscle is lost and fat storage is increased through inactivity
and poor nutritional habits. One doctor I know had a 7-inch increase in
his waistline after retirement even though his scale weight did not change.
In the book It Can Break Your Heart, Dr. J. Pervis Milnor III and coauthors
write that a waistline greater than 35 inches in a woman and 40 inches in
a man increases the risk for developing higher cholesterol levels, which lead
to coronary disease, and type 2 diabetes. According to the National Heart,
Lung and Blood Institute, a man whose waistline is 42 inches or greater is
more likely to have erectile dysfunction than his leaner counterparts.
Of course, a waist measurement of 35 inches in women or 40 inches in
men is not always an absolute indicator of health risks. You should take
into consideration factors such as height, body type, and bone structure. A
35-inch waistline on a woman who is 5 feet 11 inches tall with a large
frame would represent less of a health risk than the same waist circumference
on a woman who is 5 feet 2 inches tall with a small frame.

Health Criterion #5: Calculate Your Waist-to-Hip Ratio
The value of the waist-to-hip ratio is that it helps to give you a more accurate
idea of where you carry your fat. When fat is stored around and above
the waist, it results in a higher risk for diabetes, heart disease, and some
types of cancers. The person with upper body fat distribution (the apple
shape) loses fat more quickly than the person with lower body fat distribution
(the pear shape), but a smaller amount of fat stored above the waist is
more dangerous than a larger amount of fat stored below the waist.
To get this ratio, measure your waist at its narrowest circumference
and your hips at their widest. Then divide your waist measurement by your
hip measurement. For example, if you have a waist of 30 inches and a hip
measurement of 42 inches, your hip-to-waist ratio is 0.71.
My waist measurement is ____. My hip measurement is ____. My
waist-to-hip ratio is ____.
RANGE OF WAIST-TO-HIP RATIOS
Excellent Good Average High Extreme
Male <0.85 0.85–0.9 0.91–0.95 0.96–1.0 >1.0
Female <0.75 0.75–0.8 0.81–0.85 0.86–0.9 >0.9
Keep in mind that this measurement does not tell you anything about
your total body weight or body composition. It just gives you an indication
of where your excess fat is located and therefore your health risk relative
to fat deposition.
Women must especially watch this ratio during and following
menopause when hormonal fluctuations, poor nutrition, and lack of activity
can result in abdominal weight gain, leading to a reverse fat pattern.
The National Cancer Institute has shown that a woman with a lower than
normal waist-to-hip ratio is eight times more likely to get cervical cancer
than a woman with a normal ratio.
Used alone, this ratio can be deceiving in some people. As we have
seen, once abdominal obesity sets in, especially as a reverse fat pattern, the
waist-to-hip ratio can become skewed because at this point both genders
are gaining weight above and below the waist. So as the waistline goes up,
the hips go up, often in tandem. This is just another reason why no single
method of measuring fat storage is infallible. It is important to look at the
bigger picture when evaluating your health and fat patterns.

Health Criterion #6: Body Mass Index
The Body Mass Index or BMI is another important tool to help ascertain
how overfat you are. Sometimes the BMI can be misleading. For example,
a 240-pound bodybuilder who is 5 feet 11 inches would have a BMI of 34,
which would appear to put him in the very highest risk category. But if that
same person has only 8 percent body fat, this changes the entire story.
However, for most readers of this book, a high BMI will be a red flag
predicting many health risks. For example, a recent study published by
the American College of Sports Medicine has shown a direct correlation
between a high BMI and increased levels of C-reactive protein. High CRP
is an accurate indicator of inflammation in the body, which increases the
risk of a first cardiac event (heart attack), even after adjustments have been
made for risk factors such as age, smoking, and body weight. Exercise and
increased levels of physical activity, which result in weight loss and lowered
BMI, have been shown to reduce a person’s level of CRP. So while
the BMI is not an infallible standard by which to measure how fat you are,
taken together with other factors it is a useful tool for helping to create an
accurate health profile and can serve as an early warning system for heart
disease.
BMI is defined as your weight in kilograms divided by your height in
meters squared. To save you the trouble of converting pounds to kilograms
and inches to meters, I have done the math for you. Simply look up your
BMI in the chart provided. Your height can be found in the left-hand column
and your weight (in pounds) runs along the top of the chart. Your BMI
is where both points intersect. Because people between 5 feet and 5 feet 2
inches tall generally have a lighter frame, we have included a different
chart for them.
Interpret Your BMI
• If your BMI is below 20. Unless you are an athlete with a very high
ratio of lean muscle–to–body fat, a BMI this low might mean that
you are too thin and are possibly compromising your immune
system.
• If your BMI is between 20 and 22. This range is associated with living
the longest and having the lowest incidence of serious illness.
• If your BMI is between 23 and 25. These numbers are still within the
acceptable range and are associated with good health.
• If your BMI is between 26 and 30. Now you are entering the zone
where there are serious health risks. A BMI this high puts you at risk


For more information, download this book The Fat-Burning Bible


        Download Here

We also recommend

Soup Diet Recipes | Fat Burning Soup Recipes

Formerly Obese Mother Reveals Her Diet Secret...homemade Fat Burning Soups! 100+ Fat Burning Soup Recipes That Boost Metabolism And Burns Fat. Converting On 1 Out Of 50 Hops!

Burn The Fat Body Transformation System By Tom Venuto

New From The Author Of The Best Selling Book, Burn The Fat, Feed The Muscle: The All-new Burn The Fat Body Transformation System - With 7-day Burn The Fat Quick Start Program And " Inner Circle" Support Community. 

Family Friendly Fat Burning Meals

Quick, Healthy, Family Friendly Meals And Recipes That Accelerate Fat Loss, Are Wholesome And Nutritious, And That Your Entire Family Will Love.

Waist Away Presents: The Fat Burning Fast Pass

Offering A Staggering 75% For Initial Product And The Following Upsales! Check Out The Affiliates Page With Email Swipes And Banners! Make Sure You Also Sign Up For Updates, More Upsales And Products!

The Truth About Fat Burning Foods 

Brand New Hot Product With Killer High-converting Lander! The Bible Of Fat Burning Food Choices And Healthy Eating. Unsurpassed Quality And Very Low Refunds. By Nick Pineault And Shaun Hadsall

Bodyweight Burn - Fat LossEquipment Free Workouts And Synchronized Diet - Lose 21 Pounds In Only 21 Minutes Per Day. Affiliates,

------------------------------------------------------------------
Soup Diet Recipes | Fat Burning Soup Recipes

Formerly Obese Mother Reveals Her Diet Secret...homemade Fat Burning Soups! 100+ Fat Burning Soup Recipes That Boost Metabolism And Burns Fat. Converting On 1 Out Of 50 Hops!

Burn The Fat Body Transformation System By Tom Venuto

New From The Author Of The Best Selling Book, Burn The Fat, Feed The Muscle: The All-new Burn The Fat Body Transformation System - With 7-day Burn The Fat Quick Start Program And " Inner Circle" Support Community. 




Family Friendly Fat Burning Meals

Quick, Healthy, Family Friendly Meals And Recipes That Accelerate Fat Loss, Are Wholesome And Nutritious, And That Your Entire Family Will Love.





Waist Away Presents: The Fat Burning Fast Pass

ebookOffering A Staggering 75% For Initial Product And The Following Upsales! Check Out The Affiliates Page With Email Swipes And Banners! Make Sure You Also Sign Up For Updates, More Upsales And Products!




The Truth About Fat Burning Foods 


Health Food

Brand New Hot Product With Killer High-converting Lander! The Bible Of Fat Burning Food Choices And Healthy Eating. Unsurpassed Quality And Very Low Refunds. By Nick Pineault And Shaun Hadsall





Bodyweight Burn - Fat Loss



Equipment Free Workouts And Synchronized Diet - Lose 21 Pounds In Only 21 Minutes Per Day. Affiliates,

0 comments:

Post a Comment

butterflies 2 FSL machine embroidery design Moroccan Tiles Viking machine embroidery Monograms designs machine embroidery Holiday Cheer Viking machine embroidery 83 design of the nicest designs diverse a selection 83 designs 8 Santa Claus Machine Embroidery Design Christmas Lace Flowers machine embroidery 42 designs Snowman FSL Holiday machine embroidery Christmas Lace machine embroidery 22 designs Snowman Hat FSL Holiday machine embroidery design butterflies 1 FSL machine embroidery design