Transcript Weight Management & Strength Basics - Fitness

Weight Management:
Losing Weight
Mark Asanovich
www.CoachAprotraining.com
Quality of food choices
". . . THE MOST BASIC CONCEPTS TAUGHT TODAY IN THE AREA
OF NUTRITION, WERE AVAILABLE TWENTY YEARS AGO.
Quantity of foodDr.choices
Ken E. Liestner
Weight
Management
Weight (FAT) Loss
QUALITY OF THE CALORIES?
VS
QUANTITY OF THE CALORIES?
CALORIES IN
= CALORIES OUT
Calories Count!
CALORIES IN
> CALORIES OUT
CALORIES IN
< CALORIES OUT
Counting Calories
CALORIC 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:
1 LB FAT
3500 CALORIES/7
= 3500 CALORIES
=
500 CALORIC REDUCTION
Caloric Deficit
Strategies
1. Reduce Caloric Intake
(Maintain same activity)
3770 CALORIES
– 500 CALORIES = 3270 CALORIES/DAY
4680 CALORIES
– 500 CALORIES = 4180 CALORIES/DAY
a.k.a. DIETING
“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
DIETS Don’T work …
Y0-yo
DIETing
Caloric Deficit
Strategies
1. Reduce Caloric Intake
(Maintain same activity)
2. Increase Caloric Expenditure
(Maintain same consumption)
30 MINUTES OF ACTIVITY
C
A
L
O
R
I
C
Activity
Aerobic dancing (low impact)
90 100 110 120 130 140 150 160 170 180 190 200 220 240
lbs. lbs. lbs. lbs. lbs. lbs. lbs. lbs. lbs. lbs. lbs. lbs. lbs. lbs.
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
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
91
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
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
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
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
90
75
99
77
99
82
88
84
90
98
E
X
P
E
N
D
I
T
U
R
E
Caloric Deficit
Strategies
1. Reduce Caloric Intake
(Maintain same activity)
2. Increase Caloric Expenditure
(Maintain same consumption)
3. Reduce Caloric Intake &
Increase Caloric Expenditure
DIETS Don’T work …
“LIVE”iTS Do!!!
What kind
Of exercise???
Cardio/aerobic exercise???
PERCEPTION: BURNS MORE FAT
Cardio/aerobic exercise
VS
PRE/ANaerobic exercise
450
Calories
240
Calories
60 %
CHO
40 %
FAT
342
Calories
75 %
CHO
108
Calories
25 %
FAT
144
Calories
96
Calories
AEROBIC = 30 MIN WALK 3.8 mph ANAEROBIC = 30 MIN RUN 6.5 mph
Pocari, John. Fitness Management, page 40-41, July 1994
EXTRA POST OXYGEN CONSUMPTION
“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.
Guidelines for Fat Loss
Progressive Resistance Exercise
– Increase Non-Fat Weight
– Decrease Body Fat
MUSCLE vs METABOLISM
ESTIMATED
BODY
PERCENT
FAT
LEAN
WEIGHT
FAT
WEIGHT
WEIGHT
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.
NAME
DIFFERENCE
MUSCLE
WEIGHT
RESTING
METABOLISM
Lean Tissue is more metabolically active
1 lb. Lean Tissue =50-100 kcals/day
Guidelines for Fat Loss
Progressive Resistance Exercise
– Increase Non-Fat Weight
– Decrease Body Fat
– Do NOT over-train
Guidelines 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
Hormones
Associated
With Weight
Management
“Fat Retaining” Hormone
Increases Appetite
Ghrelin
“Fat Releasing” Hormone
Decreases Appetite
Guidelines 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 Gram
Carbohydrates = 4 Calories/Gram
Protein = 4 Calories/Gram
Fat = 9 Calories/Gram
Alcohol = 7 Calories/Gram
Guidelines 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
Guidelines 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 to
Live …
Don’t
Live
To Eat
Guidelines 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!
Adult Recommendations = 8 – 9 Hours
Ghrelin
Adolescent Recommendations = 9 – 10 Hours
Guidelines 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 week
Dangers of Rapid Weight
Loss
 INADEQUATE INTAKE OF VITAMINS & MINERALS
 LACK OF ENERGY/SLOWED METABOLISM
 EXERCISE SEEMS MORE DIFFICULT
 NEGATIVE CHANGES IN MOOD
 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)
SPOT
REDUCTION???
PERCEPTION: FAT LOSS IS SPECIFIC TO EXERCISE TRAINED???
REALITY: FAT LOSS IS SPECIFIC ONE’S GENETIC PREDISPOSITION
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.
Any Nutrition &
Weight Management
Questions?
www.eatright.org
cLIck on ThE “Find a Registered Dietician” Tab
12&2
Strength training:
The BASICS
Mark Asanovich
www.CoachAprotraining.com
EPETITION SHOULD BE LIFTED DELIBERATELY & UNDER CONTROL
ABSOLUTE
STRENGTH
MOMENTARY
STRENGTH
RESERVE
STRENGTH
ABSOLUTE
STRENGTH
MOMENTARY
STRENGTH
RESERVE
STRENGTH
no paIn … no gaIn
No brain!!!
Exertional discomfort
ABSOLUTE
STRENGTH
MOMENTARY
STRENGTH
RESERVE
STRENGTH
ABSOLUTE
STRENGTH
MOMENTARY
STRENGTH
RESERVE
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 Friday
coachIng womEn’S baSkETbaLL (1994)
STABILIZATION
GRAVITY
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
SPECIFIC
Type S
Subjects
… or is it?
Type G
Subjects
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
VS
FULL RANGE
OF MOTION
FLEXIBILITY IS “ANGULAR SPECIFIC”
EPETITION SHOULD BE LIFTED DELIBERATELY & UNDER CONTROL
LIMINATE FAST,JERKY OR THROWING MOVEMENTS
ERFORM REP THROUGH THE FULLEST RANGE OF MOTION
MPHASIZE 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 MOTION
MPHASIZE THE NEGATIVE PHASE OF EACH REPETITION
IME 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 MOTION
MPHASIZE 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 MOTION
MPHASIZE THE NEGATIVE PHASE OF EACH REPETITION
IME 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 MOTION
MPHASIZE THE NEGATIVE PHASE OF EACH REPETITION
IME 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 MOTION
MPHASIZE THE NEGATIVE PHASE OF EACH REPETITION
IME 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
EPETITION SHOULD BE LIFTED DELIBERATELY & UNDER CONTROL
LIMINATE FAST,JERKY OR THROWING MOVEMENTS
ERFORM REP THROUGH THE FULLEST RANGE OF MOTION
MPHASIZE THE NEGATIVE PHASE OF EACH REPETITION
IME 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
ROGRESS FROM LARGER MUSCLES TO THE SMALLER MUSCLES
OTATE PUSHING WITH PULLING FOR THE UPPER TORSO
XERCISE THE TOTAL BODY
TART BT ESTIMATING BEGINNING WEIGHTS –THEN ADJUST
AREFULLY RECORD ONLY THE PERFECT REPETITIONS
ECORD THE NEXT WEIGHT AFTER THE SET IS TERMINATED
NCLUDE VARIETY TO PREVENT STALENESS/MONOTONY
E PREPARED TO MODIFY ROUTINE FOR PLATEAUS /INJURY
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