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

DIETS Don’t work …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