The document discusses several methods for measuring body fat distribution, such as BMI, waist-to-hip ratio, and how muscle tissue decides whether to use fat or carbohydrates during exercise based on intensity, fitness level, and diet. It also provides guidance on constructing an effective fat burning exercise program that combines aerobic exercise, weight training, and strategies for fat loss like reducing calorie intake and including high-fiber foods.

1. How can I measure my body fat distribution.
BMI (BODY MASS INDEX)
It classify different grades of body weight and to assess health risk.

2. BMI = Body weight in kilograms/(Height in meters)
EXAMPLE: Weight =58kg, Height=1.68
BMI=58 / (1.68x1.68)
BMI=20.5
Weight : Height Ratio
MEN WOMEN
UNDERWEIGHT <20.7 <19.1
ACCEPTABLE WEIGHT 20.7 TO 27.8 19.1 TO 27.3
OVERWEIGHT 27.8 27.3
SEVERE OVERWEIGHT 31.1 32.3
OBESITY 45.4 44.8

3. Waist : Hip Ratio = Waist girth / Hip girth
EXAMPLE: Waist girth=69,Hip girth=97
Waist : Hip Ratio = 69 / 97
=0.7
•
Waist :Hip Ratio
Risk Men Women
Lower Risk
Moderately Risk
Higher risk
.90
.90 - .95
>.95
.80
.80 - .85
>.85

4. How do my muscles decide wheather to
use fat or carbohydrate during exercise?

5. 1>Intensity of Exercise
.Exercise at a low intensity is fuelled mainly by Fat.
.Exercise at a moderate intensity is fuelled mainly by half by
Glycogen and half by Fat.
.Exercise at a high intensity is fuelled mainly by Glycogen.
2>Fitness Level
.Fitness level decides your fuel path.
3>Pre Exercise Diet
.Avoid high carbohydrate diet before exercise.

6. How should I construct my fat burning exercise
programme?
Aerobic Exercise Weight Training
MON TUE WED THR FRI SAT SUN
WEIGHT
TRAINING
AEROBIC
TRAINING
WEIGHT
TRAINING
AEROBIC
TRAINING
WEIGHT
TRAINING
AEROBIC
TRAINING
REST

7. Aerobic Exercise
Training Heart Rate (THR)
• I STEP: Calculate your Maximum Heart Rate (MHR)
• EXAMPLE: Your age is 30.
• MHR=220-30=190
• THR = (65% x MHR)-(75% x MHR)
• THR = (65% x190)-(75%x 190)
= 123-142 beat per min

8. Weight Training
• Increase – .Ostrogen Level
• .Muscles Retention
• .Resting Metabolic Rate(RMR)
• .Epinephrine and Norepinephrine
level which mobilize fat.
.
Myth : Exercising with weights makes women bulky.
Myth : Elderly men and women in their 60s, 70s and 80s
should avoid weight training.

9. What is the danger of fasting or skipping
meals to promote weight loss?
• It increase fat depositing enzymes
• Increase protein oxidation
• Store more fat
• Slows down resting metabolic rate
• Kidney malfunction
• Loss of hair
• Dizziness
• Fainting
• Muscles cramping

10. Strategies for the Fat Loss
• 1.Cut your calories by 10% to 15%.
• 2.Aim to lose not more than 0.5 kg/week.
• 3.Burn 250-300 kcal or 4 Kcal per kg of body weight.
• 4.Eat approximately six time a day.(stable blood sugar
and insulin level)
• 5.Your meals are based on fibre rich food.(Fibre food
slows the digestion and absorption of food which increase
feelings of fullness and delays hunger between meals)
• 6.A few extra calories once a week to prevent metabolic
slowdown.
• 7.Consume low Glycemic Index food during the day and
before exercise.

11. Strategies for the Fat Loss
• 8.Include adequate amount of protein in meals it
switches off hunger signals and prevent muscles
loss.
• 9.The main sources of saturated fat in your diet
which you need to eliminate.
• 10.Use Omega 3 and omega 6 fatty acids.
• 11.Exclude JUNK FOOD.
• 12.Don’t cut calories more drastically ( it lower
Metabolic Rate, glycogen depletion and increase
protein oxidation).
• 13.Include ANTI-OXIDANT FOOD in diet.

12. Calculate Calories
• I STEP: Calculate your RMR (resting metabolic rate)
• EXAMPLE: My body weight 65 kg and age 30.
RMR = (body weight in kg x 8.7) + 829
RMR = (65 x 8.7) + 829 = 1394
AGE FEMALE MALE
10-18 years (body weight in kg x 12.2)+746 (body weight in kg x 17.5)+651
18-30 year (body weight in kg x 14.7)+496 (body weight in kg x 15.3)+679
31-60 year (body weight in kg x 8.7)+829 (body weight in kg x 11.6)+879

13.
a)If you are mostly seated or standing activities during the day
RMR x 1.4
b)If you are moderately active
RMR x 1.7
c)If you are very active (physically active during the day)
RMR x 2.0
Daily Energy Expenditure = RMR x 1.4
= 1394 x 1.4
= 1951 kcal
II STEP: Calculate Daily Energy Expenditure

14. • Approx. 250 - 300 kcal
• Add steps II and III
Daily Energy Expenditure + Kcal Exp. During Ex.
1951 kcal + 250 kcal = 2201
• This the number of calories you need to
maintain your body weight.
• Reduce calories intake by 10 – 15%.
• New total daily calorie intake = 1880 kcal.
III STEP: Estimate kcal Expended During Exercise

15.
I believe in
exercise I love junk food