Secrets to Permanent Weight Loss
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Transcript of Secrets to Permanent Weight Loss
8/8/2019 Secrets to Permanent Weight Loss
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Secrets to Permanent Weight Loss
George Hearn PT, CSCS, NSCA-CPT
Physical Therapist
Certified Strength and Conditioning SpecialistNSCA-Certified Personal Trainer
Master Fitness by Phone Coach
www.MaxximumPerformance.com
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Primary Premise
y The best way to lose weight permanently is to not focus on losing weight initially.
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Primary Premise
y Seen often--emphasis on weight loss>drasticchange>initial wt.loss>plateau>discouragement>quit
y Better approach-better why¶s>gradual, progressivechange>combination of increased activity/betternutritional choices forhealth/wellness/fitness/performance>weight loss
without emphasis on weight loss.
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Purpose of Tonight's Talk
y Alleviate confusion regarding nutrition and exercise
y Understand the dramatic impact they can have on
health and body composition
y Develop a plan that works for you
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Plan of Attack
y Look at impediments to success
y
How diets, exercise, motivation really affect results
y Solutions
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Wellness and Fitness Defined
y Wellness²state of health measured by markers suchas blood pressure, cholesterol, triglycerides, etc.
y Fitness²the level of ability to perform physical taskssuch as amount of weight lifted, 40-yard dash time,mile-run time, etc.
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Why are people confused? (Part 1)
y Deceptive marketing
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Infomercial Hormones
y Cortisol
y Insulin
y Growth Hormone
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Cortisol²what it does (to us)
y Causes body fat accumulation
y Particularly concentrated in the abdominal region
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Cortisol²purpose (what it does f or us)
y Provide energy in times of stress
y Both traumatic and non-traumatic
y Also helps in turnover of tissue
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Cortisol²everyday triggers
y Stress
y Work
y Lack of sleep
y Multi-tasking
y Deadlines
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Cortisol²supplements
y Not something to block but to manage
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Cortisol²management
y Rest >restoration>recuperation
>proper sleep
>timeout>meditation/prayer/quiet
>10 minute sessions
y Good exercise program
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Insulin²what it does (to us)
y Makes us fat (via ³evil´ carbs)
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Insulin²purpose (what it does f or us)
y Produced by the pancreas
y Regulates blood sugar
y Storage hormone
y Brings things into the muscle cell
y Provides ³fuel in the tank´
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Insulin²triggers
y Blood sugar increase>pancreas secretesinsulin>drives sugar into muscle cell
y High levels of simple sugar>overproduction of insulin>rebound hypoglycemic state>stimulatescarbohydrate craving
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Insulin Supplements/Diets
y Carb blockers
y Low-carb craze
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Insulin Management or Optimization
y Best done through diet and exercise
y Frequent, balanced meals (some lean protein, carbs,
and fat)
y Exercise>makes muscle tissue more receptive toinsulin (increases insulin sensitivity)
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Growth Hormone²what it does to us
y Not a negative connotation here±the selling point isthat we need it because it declines as we age.
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Growth Hormone²what it does f or us
y Secreted by the pituitary gland>tissue growth>bone,ligament, tendon, muscle
y Very anabolic to muscle and catabolic to fat
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Growth Hormone²supplements
y Supposedly stimulate pituitary to release more GH
y None have been proven to work
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Growth Hormone²natural enhancement
y Rest>recuperation
y Low stress
y Heavy resistance exercise
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Why are people confused? (Part 2)
y Contradictory and confusing diet and exercise books
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Top 10 Amazon Diet Book List
y You: On A Diet: The Owner's Manual for WaistManagement by Mehmet C. Oz and Michael F.Roizen
y The Beck Diet Solution: Train Your Brain to Think Like a Thin Person by Judith S. Beck
y The UltraSimple Diet: Kick-Start Your Metabolismand Safely Lose Up to 10 Pounds in 7 Days by Mark Hyman
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Top 10 Amazon Diet Book List
y The Abs Diet for Women: The Six-Week Plan toFlatten Your Belly and Firm Up Your Body for Life
by David Zinczenko and Ted Spiker
y The Eat-Clean Diet: Fast Fat-Loss that LastsForever! by Tosca Reno
y The 5 Factor Diet by Harley Pasternak M.Sc andMyatt Murphy
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Top 10 Amazon Diet Book List
y The Weight Loss Cure They Don't Want You to Know About by Kevin Trudeau
y The Best Life Diet by Bob Greene
y The Fat Smash Diet: The Last Diet You'll Ever Need by Ian K. Smith
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Top 10 Amazon Diet Book List
y Beck Diet Solution Weight Loss Workbook: The 6- Week Plan to Train Your Brain to Think Like a ThinPerson by Judith S. Beck
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Exercise Books
y It is interesting to note here that the search word³exercise´ brings up a list of textbooks.
y To get general interest exercise books, you have toadd terms like ³body shaping,´ ³abs,´ or somethingalluding to image.
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Image as a Motivator
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Image as a Motivator: F itness Magazine Poll
y To hit their ideal weight, 23 percent of women wouldspend a week in jail.
y 21 percent would trade 10 years of their life.
y 85 percent would rather have an extra toe than 50extra pounds.
y In another study, 70 percent were depressed when viewing pictures of models.
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Benefits of Exercise
y Improves mood
y Combats chronic diseases (decreases blood pressure,
increases good cholesterol, decreases badcholesterol, prevents osteoporosis, prevents Type II diabetes and some forms of cancer)
y Strengthens heart and lungs
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Benefits of Exercise
y Promotes better sleep
y Increases functional strength and endurance
y Improves body composition
y
Contributes to weight loss
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Benefits of Good Nutrition
y More energy
y Improved cellular function
y Improved growth and repair of tissue
y
Better skin and hair
y Improved immune function
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Benefits of Good Nutrition
y Prevention of chronic diseases
y Lower risk of heart disease
y Maintenance of good mental health
y
Improved body composition
y Weight loss
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Weight loss²not the BEST reason for change
y Many people equate being thin with being healthy;this is not always the case
y If you pin your idea of success vs. failure for yourexercise/nutrition plan solely on attaining your
weight loss goal, you may miss many other benefits.
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³Chubby Gets a Second Look´ Article
y From the November 11 , 2007, issue of the N ew YorkTimes:
y Two years ago, federal researchers found thatoverweight people had the lowest mortality rate of any weight group.
y 100,000 fewer deaths were reported for people in theoverweight group compared to those with normal
weight.
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The Triathlete Story
y Obese man in Texas>dietary and exercisechanges>lost 100 pounds>still with BMI of over 30
y Entered triathlon>finished>competed in severalmore
y Prior to changes>high BP>cholesterol>triglycerides,etc.
y After changes, everything normal but weight
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Foege-McMillan Study
Leading diseases written on death certificates:
y Heart Disease
y Cancer
y
Stroke
y Chronic lung disease
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Foege-McMillan Study
Actual causes of death:
y Smoking
y Bad diet and lack of exercise
y
Alcohol use
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Summary
y Most supplements don¶t work.
y Even if they did, it might not be that good anyway.
y You don¶t have to be ultra fit to be ultra healthy.
y
Weight loss for most should not be THE mostimportant reason to improve their diet and exercise.
y Diet & Exercise>improved health>weight loss
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The Wellness Template
y Cardiovascular exercise
y Resistance exercise
y Good Nutrition
y
Recovery
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Cardiovascular Exercise²Benefits
y Reduces stress
y May raise metabolic rate
y Burns calories
y
Lowers blood pressure
y Improves blood cholesterol and triglyceride levels
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Cardiovascular Exercise²Methods
y The American College of Sports Medicine and theCDC recommend 30 minutes of moderate-intensity physical activity on most days of the week.
y Can include walking, running, stair climbing, andinterval training among other things.
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Resistance Exercise²Benefits
y Increases muscle mass
y Increases bone density
y Decreases insulin resistance and improves glucosemetabolism
y May increase HDL and decrease LDL
y May decrease BP depending on protocol
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Resistance Exercise²Benefits
y Increased functional strength
y Decreased stress
y Decreased incidence of some forms of cancer
y
Decreased lower back pain (esp. with increasedfunctional ROM)
y Decreased body fat
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Resistance Exercise²Methods
y Health benefits may be attained in as little as two 15-20 minute sessions per week.
y Weights, resistance bands, bodyweight, sand bags,rocks
y Four Pillars²locomotion, level changes, pushing and
pulling, rotation
y Progressive over time
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Good Nutrition²Benefits
y Carbohydrate²main energy source for fuel, sparesprotein from being converted to glucose, critical forcentral nervous system function (major source of fuel
for the brain)
y Protein-used to build and repair tissue and to makeenzymes, hormones, and other body chemicals.
Most thermogenic food group.
y Fat-energy source, used in production of cellmembranes, «
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Good Nutrition²Benefits
y Fat (cont.)- production of eicosanoids (hormone-likehelp regulate blood pressure, heart rate, blood vesselconstriction, blood clotting and the nervous system,
carries vitamins A, D, E and K (fat soluble vitamins)through your body. It also contributes to healthy hair and skin, keeps your body insulated, protects
vital organs and provides satiety (feeling of fullnessafter meals)
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Good Nutrition² ³Diet´ Methods
y Hi Carbohydrate/low fat-carbohydrate caloriecontent above 60% total intake with fat content aslow as 10%. Based on theory that fats are less
thermogenic and more easily lead to fat storage.
y Low Carbohydrate-2 types-Atkins-less than 100 gms.of carbs per day and less than 20 gms. initially and
³moderate low carb´ which is roughly 33 percentprotein, carbohydrate and fat.
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Good Nutrition- ³Diet´ Calorie Breakdown
y Hi Carb/Low Fat-70% carb, 20% pro., 10% fat. 2000calorie diet-350 gms C, 100 gms. P and 22 gms. F
y Moderate Low Carb-33% carb, 33% pro and 34% fat.2000 cal-165 gms. C, 165 gms. P and 75.5 gms. F
y Zone Diet-40% carb, 30% protein and 30% fat. 2000
calorie diet-200 gms. C, 150 gms. P and 66 gms. F
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Good Nutrition-Acceptable MN Ranges
y Institute of Medicine of the National Academies: 45-65% of calories from carbohydrate, 10-35% fromprotein and 20-35% from fats.
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Good Nutrition²Compliance
y Protien- (+)stimulates most thermogenic response,high degree of satiety-feel full and don¶t get hungry as quickly. (-)some have suggested increased stress
on kidneys
y Carbohydrate- (+) we like carbs, we think better withsufficient carbs. (-) too many (particularly simple
carbs) may produce excessive insulin response andstimulate cycle of repeated consumption. Combined
with low fat intake decreases satiety possibly making you hungry again too soon.
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Good Nutrition²Compliance
y Fat- (+)contributes significantly to satiety frommeals.
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Good Nutrition-Simple Approach
y Have a lean protein, starchy carbohydrate(brownrice, sweet potato, etc.) and a fibrous carbohydrateeach meal (broccoli, green beans); equal visual
portions of each everytime you eat.
y Eat 3-5 times per day
y Avoid packaged foods as much as possible; processedfoods nearly always have too many refined carbs.
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Recovery²Methods
y Proper sleep-7-8 hours per night for most people
y Time Out-naps, meditation/prayer, sitting quietly
with soothing music
y Freeze Frame(HeartMath)
y Proper nutrition
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Nutrition Steps for Change-Dr. John Berardi
y Eat every 2-3 hours
y Eat complete, lean protein with each meal
y Eat fruits and/or vegetables with each food meal
y
Carbohydrate intake comes primarily from fruits and vegetables
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Nutrition Steps for Change-Dr. John Berardi
y 25-35% of your energy intake comes from fat
y Drink only non-calorie containing beverages
y Eat mostly whole foods
y
Additionally, eating slower, eating until no longerhungry but not full, drinking 6-8 glasses of water perday are simple things you can work on to greatly improve your nutrition plan
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Compliance Programming
y Allows you to measure your progress
y Allows you to see accumulated result of your effort
y Allows you to see patterns in your exercise/nutrition
y
Caltrac/Bodymedia
y Heart Rate monitor with calorie burn component
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Thank You!