- [Instructor] Vitamins.
Many of you, when you were growing up,
you had to take your multivitamin every day.
Well, the vitamins, and maybe you still do it now,
but the vitamins are meant to help out.
You have 13 different vitamins in your body
at any given moment, I mean, at least 13.
There's two groups.
They're called a fat soluble and a water soluble.
The fat soluble vitamins are vitamins A, D, E, and K.
These vitamins are absorbed with fat
and stored in your adipose tissue.
Adipose tissue is your fat tissue.
That's why it's so important to have some fat in your body.
Without adequate amounts of fat,
you would not have anything about
to be able to actually get the A, D, E, and K in
and store it.
Now, I'm not saying it has to be 30% or 40% fat.
I mean, it could be whatever.
Even 5% is still enough to do this.
So depending on your level,
again, depends on what your healthy body level is.
Everyone has a different level
of what fat is healthy for their system.
That's why there's a whole range of what normality is.
But the problem is if someone gets to 0% body fat,
then there's a problem with these fat soluble vitamins.
The other vitamins, the B complex,
so it could be any of the B vitamins or the vitamin C,
are water soluble.
These are only kept on a temporary basis.
I put down they're stored briefly.
That's why you pretty much need your vitamin B complex
and C vitamin on an almost daily basis.
Your body brings it in in fluids,
it goes around the fluids,
and then it's excreted through your fluids.
So we have these fat and water soluble vitamins.
Minerals.
Well, can't talk about vitamins and minerals apart,
because vitamins and minerals are both essential
for your body.
A total of 21 essential minerals.
Now, some of these, no problem, you'll think of it.
Other ones might be a little more unusual.
But some of these essential minerals help to deal
with your blood plasma, your cell cytoplasm.
That means they help regulate blood pressure.
They help regulate the size of your cell.
So sodium, potassium, chloride,
all of these are the integral components.
The sodium ions, the potassium ions, the chloride ions,
they're all going to help and manage the water levels.
Calcium, phosphorus, they form very hard crystals
to give your bones structure.
Nerve and muscle activity, again, sodium, potassium,
but adding calcium this time.
So these are some of the more important or major minerals.
Now, obviously I didn't list off 21 different ones here,
but you keep on going, 21 different ones.
They all have very important functions.
Fiber.
Well, we talked about fiber a couple slides back.
Remember, fiber is a carbohydrate.
Vegetables, fruits, grains,
you can find fiber in all of those.
Fiber is indigestible.
You cannot break it down.
Therefore it's simply gonna be ingested.
It goes through your GI tract,
and it helps to bulk up the feces,
giving a little bit of structure, form to it.
It allows your system to clear out
and push waste products through.
If you end up having a low-fiber diet,
a lot of times constipation is very common.
The reason being, without having enough bulk, the low-fiber,
which means you don't have enough bulk in your diet,
the waste product is less.
Less waste means less amount of feces.
The feces are gonna build up slower,
but therefore compact harder,
because the longer feces sits
in the colon or the large intestines,
the more water is pulled out.
The more water is pulled out, the harder the feces become,
which causes constipation issues,
which also potentially could lead
to issues with hemorrhoids.
And all these problems with low-fiber,
more waste product is sitting there longer,
can increase the risk of colon cancer,
because you have your waste products
from the body sitting in your colon
for a longer period of time.
So how do we manage weight?
I wanna talk about how you think you manage it,
but how your body manages it.
Your body manages weight through your metabolism.
You have your basic metabolic rate, or your BMR.
This is the number of calories you need
in a day to function.
So your BMR is kinda your baseline.
It's kinda your set point.
It's what you'll burn and what you need for a day,
a typical day, not all of a sudden
you'll be walking 10 miles for some reason on a hike.
Anything above your BMR,
so any excess intake, will be storage.
That means if you consume more calories
than the calories you need to actually use in a day,
the extra calories are stored in your body.
That's increased weight.
Your body will store it,
because it's storing it for the future
in case you need it in the future.
So some factors that influence your BMR,
your basal metabolic rate,
well, gender and body composition.
Some people are just structurally built
different than other people.
Some people are taller, some people are shorter.
Some people have this larger bone frame, smaller bone frame.
Age.
Depending on how old you are,
a lot of times your BMR will kinda slow down a little bit
as you get older.
Health.
If you have a health problem
and you can't work out regularly, that can affect your BMR.
Stress levels, food intake, even genetics,
which is completely out of your control, can affect BMR.
So there's a lot of different things
that can affect what your metabolic rate is,
which therefore affects how much energy you should consume
to match the energy you spend.
So if you can match the energy consumed
to the energy spent, you maintain weight.
If you consume less energy than you spend, you lose weight.
If you consume more energy than you spend, you gain weight.
So here's a little reference of a BMI,
or body mass index chart.
Now, on the left side you can see going up the axis,
you have from 4'10" up to 6'6".
It's your height.
Along the bottom axis, weight in pounds.
So we go through and look and see
what the weights line up as.
We have underweight, healthy weight, overweight, and obese.
Well, if you look at where you fall,
you might say, "Well, hold on.
"I think I'm in a decently physical shape,
"but how come I'm in that overweight category?"
Well, the problem with this is
this does not look at muscle mass,
does not look at how in shape you are.
Just looks at what should be on your frame on average.
So if you have a little more muscle mass than typical
or maybe you're a little more athletic than some,
you might very well be in the overweight category
but still be in great shape.
So it all depends on where you fall.
So just because you fall in the overweight category here
does not mean you're overweight.
It might just mean you're in great physical shape.
You have more muscle mass than would be typically found.
A lot of times professional athletes are in the overweight
or sometimes even pushing the obese category
because they have so much muscle mass on their body.
You wouldn't call them overweight and obese
if you're looking at a lot of times some
of those professional NBA players,
just because their sheer height and weight
a lot of times throws them in overweight and obese.
Now, some probably get a little extra, sure,
but some are in pretty good shape.
So depending on who you're looking at,
sometimes the chart doesn't really matter.
So don't always take this chart to heart.
It does not mean you're overweight
just because it tells you are.
You have to look at what your physical ability is.
Look at what shape you're in, and then make an assessment.