Post on 12-Jan-2016
Weight Management:Losing Weight
Mark Asanovichwww.CoachAprotraining.com
". . . THE MOST BASIC CONCEPTS TAUGHT TODAY IN THE AREA OF NUTRITION, WERE AVAILABLE TWENTY YEARS AGO.
Dr. Ken E. Liestner
Quality of food choices
Quantity of food choices
WeightWeightManagementManagement
Weight (FAT) LossWeight (FAT) Loss
QUALITY OF THE CALORIES? VS
QUANTITY OF THE CALORIES?
CALORIES IN > CALORIES OUT CALORIES IN < CALORIES OUT
CALORIES IN = CALORIES OUT
Calories Count!Calories Count!
Counting CaloriesCounting CaloriesCALORIC REQUIREMENTS = BODY WEIGHT X 26 CALORIES/POUND
145 X 26 CAL/LB = 3770 CALORIES FOR THE AVG ACTIVE FEMALE
180 X 26 CAL/LB = 4680 CALORIES FOR THE AVG ACTIVE MALE
Losing Fat:Losing Fat:1 LB FAT = 3500 CALORIES
3500 CALORIES/7 = 500 CALORIC REDUCTION
Caloric Deficit Strategies
Caloric Deficit Strategies
3770 CALORIES – 500 CALORIES = 3270 CALORIES/DAY
4680 CALORIES – 500 CALORIES = 4180 CALORIES/DAY
a.k.a. DIETING a.k.a. DIETING
1. Reduce Caloric Intake(Maintain same activity)
1. Reduce Caloric Intake(Maintain same activity)
“One out of every two hundred people actually get the results they wanted by dieting. This makes the failure rate of diets 99.5%. Out of every two hundred people who go on a diet, only ten loose all the weight that they set out to loose. And of those ten, only one keeps it off for any reasonable length of time.”
BOB SCHWARTZ
DIETS DON’T WORK
Y0-yo DIETingY0-yo
DIETing
1. Reduce Caloric Intake(Maintain same activity)
1. Reduce Caloric Intake(Maintain same activity)
2. Increase Caloric Expenditure
(Maintain same consumption)
2. Increase Caloric Expenditure
(Maintain same consumption)
Caloric Deficit Strategies
Caloric Deficit Strategies
Activity 90
lbs. 100 lbs.
110 lbs.
120 lbs.
130 lbs.
140 lbs.
150 lbs.
160 lbs.
170 lbs.
180 lbs.
190 lbs.
200 lbs.
220 lbs.
240 lbs.
Aerobic dancing (low impact) 104 115 127 138 149 161 172 184 195 207 218 230 253 276
Aerobics step training, 4" step (beginner) 131 145 160 174 189 203 218 232 247 261 276 290 319 348
Backpacking with 10 lb. load 162 180 198 216 234 252 270 288 306 324 342 360 396 432
Backpacking with 20 lb. load 180 200 220 240 260 280 300 320 340 360 380 400 440 480
Backpacking with 30 lb. load 211 235 259 282 306 329 352 376 399 423 446 470 517 564
Basketball (game) 198 220 242 264 286 308 330 352 374 396 418 440 484 528
Basketball (leisurely, nongame) 117 130 143 156 169 182 195 208 221 234 247 260 286 312
Bicycling, 10 mph (6 minutes/mile) 112 125 138 150 162 175 188 200 213 225 237 250 275 300
Bicycling, 13 mph (4.6 minutes/mile) 180 200 220 240 260 280 300 320 340 360 380 400 440 480
Cross country snow skiing, intense 297 330 363 396 429 462 495 528 561 594 627 660 726 792
Cross country snow skiing, leisurely 140 155 171 186 202 217 232 248 263 279 294 310 341 372
Cross country snow skiing, moderate 198 220 242 264 286 308 330 352 374 396 418 440 484 528
Gardening, moderate 81 90 99 108 117 126 135 144 153 162 171 180 198 216
Golfing (walking, w/o cart) 90 100 110 120 130 140 150 160 170 180 190 200 220 240
Golfing (with a cart) 63 70 77 84 91 98 105 112 119 126 133 140 154 168
Handball 207 230 253 276 299 322 345 368 391 414 437 460 506 552
Hiking with a 10 lb. load 162 180 198 216 234 252 270 288 306 324 342 360 396 432
Hiking with a 20 lb. load 180 200 220 240 260 280 300 320 340 360 380 400 440 480
Hiking with a 30 lb. load 211 235 259 282 306 329 352 376 399 423 446 470 517 564
Housework 81 90 99 108 117 126 135 144 153 162 171 180 198 216
Jogging, 5 mph (12 minutes/mile) 167 185 203 222 240 259 278 296 315 333 352 370 407 444
Jogging, 6 mph (10 minutes/mile) 207 230 253 276 299 322 345 368 391 414 437 460 506 552
Mowing 122 135 149 162 175 189 202 216 230 243 257 270 297 324
Racquetball 185 205 225 246 266 287 308 328 349 369 389 410 451 492
Rowing (leisurely) 68 75 82 90 98 105 112 120 128 135 142 150 165 180
Rowing machine 162 180 198 216 234 252 270 288 306 324 342 360 396 432
Running, 08 mph (7.5 minutes/mile) 274 305 336 366 396 427 458 488 518 549 579 610 671 732
Running, 09 mph (6.7 minutes/mile) 297 330 363 396 429 462 495 528 561 594 627 660 726 792
Running, 10 mph (6 minutes/mile) 315 350 385 420 455 490 525 560 595 630 665 700 770 840
Skipping rope 257 285 313 342 370 399 428 456 484 513 541 570 627 684
Snow shoveling 176 195 215 234 253 273 292 312 332 351 371 390 429 468
Squash 185 205 225 246 266 287 308 328 349 369 389 410 451 492
Stair climber machine 144 160 176 192 208 224 240 256 272 288 304 320 352 384
Swimming (25 yards/minute) 108 120 132 144 156 168 180 192 204 216 228 240 264 288
Swimming (50 yards/minute) 202 225 248 270 292 315 338 360 382 405 428 450 495 540
Walking, 3 mph (20 minutes/mile) 72 80 88 96 104 112 120 128 136 144 152 160 176 192
Walking, 4 mph (15 minutes/mile) 90 100 110 120 130 140 150 160 170 180 190 200 220 240
Weight training (40 sec. between sets) 230 255 280 306 332 357 382 408 433 459 484 510 561 612
Weight training (60 sec. between sets) 171 190 209 228 247 266 285 304 323 342 361 380 418 456
C
A
L
O
R
I
C
EXPENDITURE
30 MINUTES OF ACTIVITY
1. Reduce Caloric Intake(Maintain same activity)
1. Reduce Caloric Intake(Maintain same activity)
2. Increase Caloric Expenditure
(Maintain same consumption)
2. Increase Caloric Expenditure
(Maintain same consumption) 3. Reduce Caloric Intake & Increase Caloric Expenditure
3. Reduce Caloric Intake & Increase Caloric Expenditure
Caloric Deficit Strategies
Caloric Deficit Strategies
“LIVE”iTS Do!!!“LIVE”iTS Do!!!
DIETS Don’t work …DIETS Don’t work …
What kindWhat kind
Of exercise???Of exercise???
PERCEPTION: BURNS MORE FAT
Cardio/aerobic exercise???
Cardio/aerobic exercise
VSPRE/ANaerobic exercise
AEROBIC = 30 MIN WALK 3.8 mph ANAEROBIC = 30 MIN RUN 6.5 mph
Pocari, John. Fitness Management, page 40-41, July 1994
240 Calories
60 %CHO
40 %FAT
144Calories
96Calories
25 %FAT
75 %CHO
108Calories
342Calories
450 Calories
“in conclusion, Resistance exercise has been linked to a daily mean vo2 that remains elevated for at least 48 hours following a lifting protocol providing for a significant cumulative energy expenditure. Intense resistance exercise needs to be further investigated as to its efficacy in weight management in comparison to current guidelines for prescription of aerobic exercise.”
Schuenke, mark d., Mikat, richard p. and McBride, Jeffrey m.(2002) Effect of an acute period of resistance exercise on excess post- exercise
oxygen consumption: Implicationsfor body mass management. European Journal of Applied Physiology;86:411-417.
EXTRA POST OXYGEN CONSUMPTION
Guidelines for Fat LossGuidelines for Fat Loss Progressive Resistance Exercise
– Increase Non-Fat Weight– Decrease Body Fat
NAMEBODY
WEIGHT
PERCENT
FAT
FAT
WEIGHT
LEAN
WEIGHT
ESTIMATED
MUSCLE
WEIGHT
RESTING
METABOLISM
TRACY 100 LBS. 30% 30 LBS. 70 LBS. 35 LBS. 850 CALS.
TIFFANY 100 LBS. 20% 20 LBS. 80 LBS. 40 LBS. 1075 CALS.
10% 10 LBS. 10 LBS. 5 LBS. 225 CALS.
MUSCLE vs METABOLISM
DIFFERENCE
Lean Tissue is more metabolically active
1 lb. Lean Tissue =50-100 kcals/day
Guidelines for Fat LossGuidelines for Fat Loss Progressive Resistance Exercise
– Increase Non-Fat Weight– Decrease Body Fat– Do NOT over-train
Guidelines for Fat LossGuidelines for Fat Loss Progressive Resistance Exercise
– Increase Non-Fat Weight– Decrease Body Fat– Do NOT over-train
Moderate Decrease in Calorie Intake– Eat EVERY meal/Decrease portion sizes
“Fat Releasing” Hormone
Decreases Appetite
“Fat Retaining” Hormone
Increases Appetite
HormonesAssociated
With WeightManagement
HormonesAssociated
With WeightManagement
Ghrelin
Guidelines for Fat LossGuidelines for Fat Loss Progressive Resistance Exercise
– Increase Non-Fat Weight– Decrease Body Fat– Do NOT over-train
Moderate Decrease in Calorie Intake– Eat EVERY meal/Decrease portion sizes– Avoid high fat foods/Liquor
Calories Per GramCalories Per GramCarbohydrates = 4 Calories/Gram
Protein = 4 Calories/Gram
Fat = 9 Calories/Gram
Alcohol = 7 Calories/Gram
Guidelines for Fat LossGuidelines for Fat Loss Progressive Resistance Exercise
– Increase Non-Fat Weight– Decrease Body Fat– Do NOT over-train
Moderate Decrease in Calorie Intake– Eat EVERY meal/Decrease portion sizes– Avoid high fat foods/Liquor– Avoid “Distracted/Entertainment Eating”
Distracted/Entertainment Eating
Distracted/Entertainment Eating
Guidelines for Fat LossGuidelines for Fat Loss Progressive Resistance Exercise
– Increase Non-Fat Weight– Decrease Body Fat– Do NOT over-train
Moderate Decrease in Calorie Intake– Eat EVERY meal/Decrease portion sizes– Avoid high fat foods/Liquor– Avoid “Distracted/Entertainment Eating”– Eat to FUEL not to FEEL
Eat toLive …Eat toLive …
Don’tLive
To Eat
Don’tLive
To Eat
Guidelines for Fat LossGuidelines for Fat Loss Progressive Resistance Exercise
– Increase Non-Fat Weight– Decrease Body Fat– Do NOT over-train
Moderate Decrease in Calorie Intake– Eat EVERY meal/Decrease portion sizes– Avoid high fat foods/Liquor– Avoid “Distracted/Entertainment Eating”– Eat to FUEL not to FEEL– Avoid late night snacking
Increase Rest/Recovery Time!
Ghrelin
Adult Recommendations = 8 – 9 Hours
Adolescent Recommendations = 9 – 10 Hours
Guidelines for Fat LossGuidelines for Fat Loss Progressive Resistance Exercise
– Increase Non-Fat Weight– Decrease Body Fat– Do NOT over-train
Moderate Decrease in Calorie Intake– Eat EVERY meal/Decrease portion sizes– Avoid high fat foods/Liquor– Avoid “Distracted/Entertainment Eating”– Eat to FUEL not to FEEL– Avoid late night snacking
Increase Rest/Recovery Time!
Goal: 1/2 -1LB per weekGoal: 1/2 -1LB per week
INADEQUATE INTAKE OF VITAMINS & MINERALS
LACK OF ENERGY/SLOWED METABOLISM
NEGATIVE CHANGES IN MOOD
EXERCISE SEEMS MORE DIFFICULT
PROMOTES DISORDERED EATTING PATTERNS
MUSCLE ATROPHY/LOSS OF STRENGTH AND POWER LOSS OF BONE MINERAL DENSITY
DECREASE IN CARDIO-RESPIRATORY CAPACITY DEPRESSED IMMUNE SYSTEM FUNCTION
Gatorade Sports Science Exchange 76, Vol.13:1,(2000)
Dangers of Rapid Weight Loss
Dangers of Rapid Weight Loss
SPOT REDUCTION???
SPOT REDUCTION???
PERCEPTION: FAT LOSS IS SPECIFIC TO EXERCISE TRAINED???
REALITY: FAT LOSS IS SPECIFIC ONE’S GENETIC PREDISPOSITION
IN CONCLUSION …IN CONCLUSION …1. Never skip meals, especially breakfast.
2. Eat foods lower in fat/higher in fiber.
3. Drink plenty of water each day/avoid sweetened beverages.
4. Consume smaller, more frequent meals.
5. Minimize Restaurant Meals
6. Don’t rely on supplements to rescue you.
7. Consult a Registered Dietician (RD) for all matters regarding nutrition – especially weight management.
www.eatright.org
Click on the “Find a Registered Dietician” Tab
Any Nutrition &Weight Management
Questions?
Any Nutrition &Weight Management
Questions?
12&2
Strength training:
The BASICSMark Asanovich
www.CoachAprotraining.com
EPETITION SHOULD BE LIFTED DELIBERATELY & UNDER CONTROL
ABSOLUTE
STRENGTH
RESERVESTRENGT
H
MOMENTARY
STRENGTH
ABSOLUTE
STRENGTH
RESERVESTRENGT
H
MOMENTARY
STRENGTH
No pain … no gain
Exertional discomfort
No brain!!!
ABSOLUTE
STRENGTH
RESERVESTRENG
TH
MOMENTARY
STRENGTH
ABSOLUTE
STRENGTH
RESERVESTRENG
TH
MOMENTARY
STRENGTH
EPETITION SHOULD BE LIFTED DELIBERATELY & UNDER CONTROL
LIMINATE FAST,JERKY OR THROWING MOVEMENTS
mo·men·tum (p=MV)
“[muscular] tension, decreases as the speed of shortening increases.”
Huxley HE (2004) Fifty years of muscle and the sliding filament hypothesis. European Journal of Biochemistry 271:1403–15.
“Using momentum to lift a weight increases the internal forces encountered by a given joint, the faster a weight is lifted, the greater these forces are amplified, Especially at the point of explosion.”
Jeff FridayCoaching Women’s basketball (1994)
GRAVITGRAVITYY
STABILIZATIOSTABILIZATIONN
NEWTON’S LAWS OF MOTION
LAW #1: “Every body continues in its state of rest, or of uniform motion in a straight line, unless it is compelled to change that state by forces impressed upon it.”
LAW #2: “The change of motion is proportional to the motive force impressed; and is made in the direction of the straight line in which that force is impressed.”
LAW #3: “To every action there is always an opposed an equal reaction: or, the mutual actions of two bodies upon each other are always equal, and directed to contrary parts.”
EPETITION SHOULD BE LIFTED DELIBERATELY & UNDER CONTROL
LIMINATE FAST,JERKY OR THROWING MOVEMENTS
ERFORM REP THROUGH THE FULLEST RANGE OF MOTION
STRENGTH TRAINING IS
ANGULAR
SPECIFIC
ISOMETRIC EXERCISE
Increases STRENGTH only at the angle trained
STRENGTH TRAINING IS
ANGULAR
SPECIFICType S
Subjects
Type G Subjects
… or is it?
A muscle is best stretched under load.
These findings indicate that properly performed strength training exercise enhances both muscle strength and joint flexibility. High levels of muscular strength and joint flexibility are compatible and can both be attained from full-range strength training.
Wescott, W. (1995). Strength Fitness: Physiological Principles and Training Techniques. 4th Ed. Dubuque, IA: Brown and Benchmark.
PARTIAL RANGE
OF MOTION
FLEXIBILITY IS “ANGULAR SPECIFIC”
FULL RANGE
OF MOTIONVS
EPETITION SHOULD BE LIFTED DELIBERATELY & UNDER CONTROL
LIMINATE FAST,JERKY OR THROWING MOVEMENTS
ERFORM REP THROUGH THE FULLEST RANGE OF MOTIONMPHASIZE THE NEGATIVE PHASE OF EACH REPETITION
EPETITION SHOULD BE LIFTED DELIBERATELY & UNDER CONTROL
LIMINATE FAST,JERKY OR THROWING MOVEMENTS
ERFORM REP THROUGH THE FULLEST RANGE OF MOTIONMPHASIZE THE NEGATIVE PHASE OF EACH REPETITIONIME BETWEEN REPETITIONS SHOULD BE MINIMIZED
EPETITION SHOULD BE LIFTED DELIBERATELY & UNDER CONTROL
LIMINATE FAST,JERKY OR THROWING MOVEMENTS
ERFORM REP THROUGH THE FULLEST RANGE OF MOTIONMPHASIZE THE NEGATIVE PHASE OF EACH REPETITION
IME BETWEEN REPETITIONS SHOULD BE MINIMIZED
NCREASE TENSION BY FLEXING IN THE FULLY CONTRACTED POSITION
EPETITION SHOULD BE LIFTED DELIBERATELY & UNDER CONTROL
LIMINATE FAST,JERKY OR THROWING MOVEMENTS
ERFORM REP THROUGH THE FULLEST RANGE OF MOTIONMPHASIZE THE NEGATIVE PHASE OF EACH REPETITIONIME BETWEEN REPETITIONS SHOULD BE MINIMIZED
NCREASE TENSION BY FLEXING IN THE FULLY CONTRACTED POSITION
AKE A BREATH IN & OUT EACH AND EVERY REPETITION
EPETITION SHOULD BE LIFTED DELIBERATELY & UNDER CONTROL
LIMINATE FAST,JERKY OR THROWING MOVEMENTS
ERFORM REP THROUGH THE FULLEST RANGE OF MOTIONMPHASIZE THE NEGATIVE PHASE OF EACH REPETITIONIME BETWEEN REPETITIONS SHOULD BE MINIMIZED
NCREASE TENSION BY FLEXING IN THE FULLY CONTRACTED POSITION
AKE A BREATH IN & OUT EACH AND EVERY REPETITION
F LIFTING ON A MACHINE, SET SEAT HEIGHTS APPROPRIATELY
EPETITION SHOULD BE LIFTED DELIBERATELY & UNDER CONTROL
LIMINATE FAST,JERKY OR THROWING MOVEMENTS
ERFORM REP THROUGH THE FULLEST RANGE OF MOTIONMPHASIZE THE NEGATIVE PHASE OF EACH REPETITIONIME BETWEEN REPETITIONS SHOULD BE MINIMIZED
NCREASE TENSION BY FLEXING IN THE FULLY CONTRACTED POSITION
AKE A BREATH IN & OUT EACH AND EVERY REPETITION
F LIFTING ON A MACHINE, SET SEAT HEIGHTS APPROPRIATELYN BARBELL/DUMBELL EXERCISES, USE A “CLOSED” GRIP
EPETITION SHOULD BE LIFTED DELIBERATELY & UNDER CONTROL
LIMINATE FAST,JERKY OR THROWING MOVEMENTS
ERFORM REP THROUGH THE FULLEST RANGE OF MOTIONMPHASIZE THE NEGATIVE PHASE OF EACH REPETITIONIME BETWEEN REPETITIONS SHOULD BE MINIMIZED
NCREASE TENSION BY FLEXING IN THE FULLY CONTRACTED POSITION
AKE A BREATH IN & OUT EACH AND EVERY REPETITION
F LIFTING ON A MACHINE, SET SEAT HEIGHTS APPROPRIATELY
N BARBELL/DUMBELL EXERCISES, USE A “CLOSED” GRIP
EVER SACRIFICE LIFTING MECHANICS FOR MORE RESISTANCE
“Don’t ever mistake activity for achievement”
John wooden
If you can make an exercise easier …
INTENSITY = EFFORT
Maximal muscle fiber activation is the key to increasing strength and mass, and is more important than the number of sets, the relative load, or the number of training sessions per week.”
Drs. Gibala, Marty; Phillips, Stu and Pawelczyk, Jim. (2010) Building Muscle: Challenging Current Dogma conference ; Sports Science Insights, chicago, illinois.
This suggests that there is an intensity-dependent response of PGC1α mRNA expression to exercise.Egan B, Carson BP, Garcia-Roves PM, Chibalin AV, Sarsfield FM, Barron N, McCaffrey N, Moyna NM, Zierath JR & O’Gorman DJ. (2010). Exercise Intensity-Dependent Regulation of Peroxisome Proliferatoractivated Receptor Coactivator-1 mRNA Abundance is Associated with Differential Activation of Upstream Signalling Kinases in Human Skeletal Muscle. Journal of Physiology 588, 1779–1790.
THE mTOR PATHWAY
The intensity of effort Not the volume of work …
Is the most important determinant of results
AREFULLY RECORD ONLY THE PERFECT REPETITIONS
TART BT ESTIMATING BEGINNING WEIGHTS –THEN ADJUST
ROGRESS FROM LARGER MUSCLES TO THE SMALLER MUSCLES OTATE PUSHING WITH PULLING FOR THE UPPER TORSO
ECORD THE NEXT WEIGHT AFTER THE SET IS TERMINATED
E PREPARED TO MODIFY ROUTINE FOR PLATEAUS /INJURY
XERCISE THE TOTAL BODY
NCLUDE VARIETY TO PREVENT STALENESS/MONOTONY
ND ALL ROUTINES WITH ABDOMINAL/low back EXERCISES
It’s time to get back to prescribing exercise based on facts … not fallacies
RELATIONSHIP OF mTOR ACTIVATION AND INCREASE IN STRENGTH