Thesis

Each 215 lbs.

220 lbs.
BMI 32.5

2009
Managed NTV
(High School Morning Show)

209 lbs.
BMI 30.9

2011
Managed Self

2012
Managed RedBrick Crew
(Pizza Ambassadors)

 Daily muscle building at BWBFitness

Began October 2010
Day 1- Chest/Triceps
Day 2- Back/Biceps
Day 3- Legs/Shoulders

3 hours every night after

work

Bench Press
Squat

325 lbs.
550 lbs.

 Womens Performance

Stack
$108.49

Mens Performance

Stack
$112.49

2013
Managed to recover

Thesis

 Body Mass Index (BMI) is a measurement of

body fat based on height and weight

Measured via
BMI Chart
Skin Fold Caliper
Bioelectric Impedance Analysis
Anthropometric Measurements

Basal Metabolic Rate (BMR)

The inactive bodys use of calories

 Cardio Exercise in-between

workout days.
Walk/Run
Bike

Play sports
Elliptical
Climb stairs

Normal Weight
New Jacob
December 2012

Take/Add Picture Wednesday

Overweight
New Jacob
February 2016

Overweight
Current Jacob -
April 6, 2016

Women:

655
+ ( 4.35 x weight in pounds )
+ ( 4.7 x height in inches )
- ( 4.7 x age in years )

Men:

66
+ ( 6.23 x weight in pounds )
+ ( 12.7 x height in inches )
- ( 6.8 x age in year )

Easier route

http://www.bmi-calculator.net/bmr-calculator/

Increases with muscle

Increases with height
Decreases with age

Sedentary (little or no exercise) : Calorie-Calculation =

BMR x 1.2

Lightly active (light exercise/sports 1-3 days/week) :

Calorie-Calculation = BMR x 1.375

Moderately active (moderate exercise/sports 3-5 days/
week) : Calorie-Calculation = BMR x 1.55
Very active (hard exercise/sports 6-7 days a week) :
Calorie-Calculation = BMR x 1.725
Extra active (very hard exercise/sports & physical job or 2x
training) : Calorie-Calculation = BMR x 1.9

Daily kilocalorie intake to maintain current

weight

Thesis

 Increase strength
Increase muscle endurance
Releases endorphins and testosterone

Will build the immune system (indirectly)

Can prevent unforeseen problems
Increase exibility

 Comparatively inexpensive to medical

alternatives

Builds self-condence

Social placebos in cohesive groups

Outside cues alter perception of pain and fatigue

Or

Better yet.

 Activity Trackers
Fitbit

Xiaomi

Mist
Private Brands

Garmin

(Walgreens activity tracker)

 Internet
Exercise Research
Supplement Purchasing

Smartphones and Tablet Computers

Daily Workouts
Daily Ab
Simply Yoga
App for the activity tracker

Can easily adapt to weightlifting

A doctors SMART goal for a patient to achieve:

Targeting biceps brachii and the brachioradialis, at the next

appointment, September 21, I want you to sit on that table and

curl 40 pound dumbbells for three sets of seven repetitions 21
curls. After each set, you will be given 90 seconds for the
muscles to recover, and then seven more curls with each arm.
Specic: Curl 40 pound dumbbells for three sets of seven repetitions.
Measurable: 40 pound dumbbells for three sets of seven repetitions
21 curls.
Achievable: Applied to a motivated patient, 40 pounds is realistic.
Realistic: Strength training with dumbbells, accessible at gym,
Walmart, or hospital tness area.
Time-Bound: Curl Today is April 7 40 pounds. Five months and 14
days.

Discussion and Questions

Thesis

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