Transcript Basic Weight Training Getting Started: The Basics

Basic Weight Training
Nutrition for Weight Training
Chapter 12
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Obstacles are those
frightening things that
become visible when we
take our eyes off our goals.
— Henry Ford
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Changes in Obesity Rates in America between 1991 and 2003
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Dietary Guidelines for
Americans 2005
U.S. Department of Health and Human Services
U.S. Department of Agriculture
www.healthierus.gov/dietaryguidelines
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Exercise Recommendations from the United
States Department of Agriculture, 2005
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Exercise daily and do not consume too
many calories.
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Do at least 30 minutes of moderate-intensity
physical activity on most days of the week to
prevent heart disease, stoke, and diabetes.
People trying to lose weight or maintain lost
weight should exercise moderately for at least
60 minutes per day.
The exercise does not have to be continuous—
people can exercise in 10 to 20 minute
segments for a total of 60 minutes per day or
more.
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USDA Nutritional Recommendations,
2005
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Consume a variety of nutrient-dense foods and
beverages from the basic food groups.
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Limit intake of trans fats, added sugars, salt, and alcohol.
Eat plenty of vegetables and fruits (6 to 8 servings per
day, particularly green vegetables)
Eat moderate amounts of healthy sources of protein
(nuts, legumes, fish, poultry and eggs).
Limit dairy consumption—other than non-fat dairy
products—to one to two servings a day.
Daily caloric intake: inactive women 1600 to 2000 kcal;
active women 2200 to 2400 kcal; inactive men 20002400 kcal; active men 2400 to 3000 kcal
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The United States Department of Agriculture
New Food Pyramid
Source: USDA, 2005
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Dietary Recommendations for a Person
Consuming 2000 Calories per Day
Source: USDA, 2005
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Daily Calorie Intake
Caloric Intake for weight maintenance =
[Weight (lbs) x 10] + [weight (lbs) x 3 (if
inactive), x 5 (if moderately active), or x 10 (if
extremely active)]
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Food Groups
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Eat plenty of fruits and vegetables
Select from all five vegetable subgroups
(dark green vegetables, orange
vegetables, legumes, starchy
vegetables, and other vegetables)
several times per week
Choose 3 to 10 servings of grains per
day, half of them whole-grain
Consume 2 to 3 cups per day of fat-free
or low-fat milk or equivalent dairy foods
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Fluids
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Quenching thirst, drinking fluids with meals,
and consuming water in the foods you eat
are usually enough to maintain hydration.
Healthy people who have access to fluids
and who are not exposed to heat stress
consume adequate water to meet their
needs.
Drink extra water if you exercise vigorously
or are exposed to heat.
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Fats
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Restrict saturated fats to less than 10
percent of caloric intake, restrict cholesterol
intake to less than 300 milligrams per day
and minimize trans fatty acid intake.
Fat should make up 20 to 35 percent of
daily calories. Emphasize fats from foods
containing polyunsaturated and
monunsaturated fatty acids, such as fish,
nuts, and vegetable oils.
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Carbohydrates
Eat plenty of fiber-rich fruits,
vegetables, and whole grains often.
 Limit intake of foods containing added
sugars or caloric sweeteners,
particularly soft drinks.
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Sodium and Potassium
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Consume less than 2,300 milligrams of
sodium (approximately 1 tsp of salt)
per day. Beware of food products
containing significant amounts of added
salt. People with high blood pressure
should consume less than 1500
milligrams per day.
Eat potassium-rich foods, such as fruits
and vegetables.
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Losing Weight
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Stress fat loss. Rapid weight loss from fad diets
is often caused by the loss of muscle mass and
body water.
Restrict weight loss to 1.5 to 2 pounds per week
Lose weight by eating less and exercising more.
Endurance exercise, such as running, walking,
and cycling, is most effective for weight loss.
Weight training increases muscle mass, which
increases metabolic rate.
Monitor your body composition.
Avoid weight loss supplements and drugs—
particularly without the advice of a physician.
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Gaining Weight
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Stress quality over quantity: increase
muscle rather than fat.
Use weight training to increase the size of
your major muscles.
Concentrate long-term gains: don’t expect
to gain more than 4 to 6 pounds of fat-free
weight per year.
Eat a balanced diet containing slightly
more calories than normal.
Monitor your body composition.
Consult a physician if you don’t progress.
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Eating Disorders
Anorexia nervosa: obsessive
preoccupation with food and fear of
weight gain.
 Bulimia: binge eating often followed
by vomiting.
 Anorexia athletica: disordered eating
coupled with excessive exercise.
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Signs of Eating Disorders
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Extreme weight loss
Unrealistic body
image
Extreme diets
Obsession with food
Drug use
Amenorrhea
Excessive
exercise
Depression
Low blood pressure
Obsessive behavior
Cold hands and feet
Dry skin
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Risk Factors of Eating
Disorders
The belief that the only way to be
happy and beautiful is to be thin
 Family history of eating disorders
 Lack of emotional support from the
family
 Overemphasis on achievement
 Rigid, overprotective parents
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Protein and Weight
Training
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Active people need 0.8 to 1.5 grams of
protein per kilogram body weight.
Consuming excessive amounts of protein
will not promote muscle growth.
Taking protein supplements before or
after weight training may promote protein
synthesis and muscle growth. Timing of
protein intake may be more important
than absolute intake.
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Basic Weight Training
Nutrition for Weight Training
Chapter 12
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