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My “Happy Body” WorksheetTask 1: ‘Choose something that constantly reminds you of your motivation to change.’ Go into your bedroom with your partner. Have them take a picture of you in your bathing suit from the front, rear, and side. Post that picture somewhere private that you can return to often to motivate you and to measure your progress.Starting PicturesDate: [Enter today’s date]Frontal PictureCut and Paste picture here.Rear PictureCut and Paste picture here.Side PictureCut and Paste picture here.Become your own “youthfulness coach”. “What gets measured gets done, what gets measured?and fed back?gets done?well,?what gets rewarded gets repeated.” John E. Jones IIITask 2: Measurements: To be at your desired weight and proportion of fat/muscle, you must change your whole lifestyle. Consider this, you can weigh at or below the ideal body weight on your Doctor’s chart, but still be obese. This was the revolutionary idea that changed everything for me. You can have more fat in your body than muscle. This “Simple Science” helped me identify my starting ratio of fat to muscle in my body. Reference Table 6.2. p. 76My “Ideal Body Weight” is?Enter from chart belowMy “Ideal Fat Weight” is?Enter from chart belowMy “Ideal Muscle Weight it?Enter from chart belowTable 6.1: IDEAL FEMALE BODY WEIGHT PROPORTIONS (13% FAT)Table 6.2: IDEAL MALE BODY WEIGHT PROPORTIONS (10% FAT)Task 2a: Determine the percentage of body fat by skin fold measurements.?For both genders, you take three measurements of your skin folds (Figure 6.1), add these measurements together, and then locate your body fat percentage in Table 6.3.Task 2b: Calculated how many pounds of fat and muscle you have today.Your Body Weight Current weight Your percentage of body fatEnter from chartYour Body Fat Today = body weight x body fat %CalculateYour Body Muscle today= body weight – body fatCalculateBody Fat to Lose = actual body fat – ideal body fatCalculateBody Muscle to Gain = Ideal Muscle weight – actual muscle weightCalculateTask 2c: Determine your body type.My Body Type is?From Chart belowTask 2d: Calculating the time to reach your ideal body weight proportions.These are your four personal rates of loss or gainRate of fat loss per week = Ideal Body Weight x .01From Chart 6.1/6.2 x .01 = Rate of fat gain per week = Ideal Body Weight x .01From Chart 6.1/6.2 x .01 = Rate of muscle gain per week = Ideal Body Weight x .002From Chart 6.1/6.2 x .002 = Rate of muscle loss per week = Ideal Body Weight x .02From Chart 6.1/6.2 x .02 = Based on the changes I have to make, this is the time it will take to reach my goal.Time to gain/lose Body fat = fat to lose or gain/rateCalculateTime to gain/lose Body Muscle = muscle to gain or lose/rateCalculateTesting your “YOUTHFULNESS” TableTableJack KnifeBowCork ScrewCandle SquatStrengthSpeedLeannessIdeal BodyWeightGood PostureGradeJanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecember ................
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