Rick is a healthy 17-year-old high school student

Rick is a healthy 17-year-old high school student who is 70 inches tall and weighs 205 pounds. He has decided to “get a six-pack” over the summer with a diet and exercise program. As part of his new plan, he has stopped drinking soda and is eating more salads in addition to his usual diet. Besides of these changes, he is unclear on how to proceed to reach his fitness goal. Rick’s mother wants to make sure his approach will not interfere with his normal growth and development, and has asked him to seek reliable information to help him make a reasonable plan.

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Using the BMI table (Table 8-4) and information in the ―How to‖ feature on page 244, what would be a reasonable BMI for Rick to initially target? What is his initial weight goal based on this desired BMI? How many pounds will Rick need to lose to reach this goal? Explain how you arrived at your answer. Rick plans to begin light to moderate weight lifting for an hour 3 days a week and swim at a moderate pace for 30 minutes another 3 days a week. Use Table 8-2 to calculate the kcalories he can expect to expend doing each of these activities at his current weight. Based on these numbers and assuming Rick takes one day off from exercise each week, calculate the average number of daily calories that Rick can expect to expend doing these activities. Rick’s Estimated Energy Requirement (EER) is approximately 3550 kcalories per day. How would you use this information along with the calculations you made for his BMR and daily kcalorie expenditure from physical activity to help him set a reasonable daily kcalorie goal for weight loss? Explain your answer. As Rick proceeds to lose weight and increase his muscle mass with exercise, what other measurements besides BMI and weight may more accurately reflect his progress? Explain your answer

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