WEIGHT MANAGEMENT

WEIGHT MANAGEMENT PROGRAM

Plan, control and maintain body weight put onto normal/ideal healthy weight,  in the long term contribute to protect from unhealthy life and diseases like heart attacks, stroke, arteriosclerosis, and diabetes.
http://www.everydayhealth.com/toolkit/weightcalculator/index.aspx

• Fitness Test :

1. Heart rate - relax, warm up, work out and recovery - http://www.topendsports.com/testing/heart-rate-measure.htm
2. Blood pleasure - Systolic & Diastolic - http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/Understanding- Blood-Pressure-Readings_UCM_301764_Article.jsp
3.  Anthropometry -  neck, arm, chest, waist, hip, thigh and calf                                                    - http://sriagusbudisantoso.blogspot.com/2014/06/personal-trainer-charts.html           - https://www.facebook.com/sriagus.pengging/media_set set=a.266971326654897.69848.100000260960747&type=3         - http://www.topendsports.com/testing/anthropometry.htm 
4. Body fitness - Cardiovascular, Muscle Strength, Flexibility & Body Composition - http://www.mayoclinic.org/healthy-living/fitness/in-depth/fitness/art-20046433?pg=1                                        - https://www.facebook.com/sriagus.pengging/media_set?set=a.266971326654897.69848.100000260960747&type=3

stages before starting

• Exercise Program Correctly 

There are many ways to get the exercise that you need. Instead of going out and just sit, do something physical like walking, running, dancing, etc. Every extra bit of exercise helps!

• https://www.facebook.com/sriagus.pengging/media_set?set=a.756393924379299.1073741831.100000260960747&type=3
• http://www.menshealth.com/powertraining/cms/publish/about-the-program/Functional_Training_Real-Life_Strength.php

• Healthy Food and Nutrition

supply energy to activity and maintain body functional. Such as : carbohydrate, protein, fat, mineral, vitamin and water.

Stop eating sugary foods. Make sure that you stay away from it all together if you want to lose weight quickly. This means no sugar in your coffee, on your cereals, or eating that candy bar!

Standard Nutrition 

Standard and normal consumed of food to provide nutrition and energy to daily activity

Example :

Calculation energy input body weight by manual - 55 kg - Male sex

            1. Energy BMR (1cal x body weight x hour ) - ( 1x55x24 ) =1200 cal

            2. Energy sleep 6hours 

               0,1cal x body weight x hour) -                         (0,1x55x6 )=     40 cal -

                                                                                 1160 cal

            3. Energy activity for 18 jam                                                   = 1000 cal +

                                                                                                                   2160 cal

            4. Food side effect  ( 10%total energy )                                =    216 cal +

                                                                Total  energy intake/day  = 2376 cal

• http://www.active.com/fitness/calculators/calorie

It takes work and commitment to lose and maintaining weight. Once you start to make these changes to your diet and include exercise you need to be consistent.

Need to focus on the positive changes that you have done and if you slip up once in a while just know that its O.K. Focus on the positive and not the negative. Remember to reward yourself with a day off every so often to help keep you motivated and determined.