Information Overload This diet book That Guru This celebrity That friend who looks great How Do You know What Works???
4 Reasons to listen to what I am about to tell you- 1. Scientific Evidence- NOT HYPE! 2. Real World Practitioner with Real Clients who got real results 3. Education: Numerous Certifications, and College Educated
TRIFECTA OF TRANSFORMATION 1. Eat Right 2. Exercise Right 3. Think Right
6 How our body burns fat Body has three main energy sources in this order –Carbohydrates –Protein –Fat So how do we get the body to pull from the fat all the way at the bottom of the list? 6
7 How the body uses fat 1. Keep the bodies glycogen ( sugar) levels low from diet and exercise. (this does mean a reduced carbohydrate diet and weight training 2. Make the body feel there is a need to keep/create muscle which will prioritize protein for Protein Synthesis. 3. Now we get the fat out of the fat cells. 7
8 NUTRITION Ask not what you can do for your country. Ask whats for lunch. Orson Welles My doctor told me to stop having intimate dinners for four. Unless there are three other people. Orson Welles 8
How much do YOU know about What to Eat for Fat Loss? EAT RIGHT
Q: If we create a caloric deficit of X amount – we will lose Y amount of fat? (i.e the caloric deficit = the fat loss, a 3500 calorie deficit = one pound of fat loss) True or False?
It was shown in a research study that a group eating 6 meals per day lost more fat than a group eating 2 meals per day – despite calories being equal. Scand J Med Sci Sports. 1996 Oct;6(5):265-72. Effects of meal frequency on body composition during weight control in boxers. Iwao S, Mori K, Sato Y. First Division of Health Promotion Science, Graduate School of Medicine, Nagoya University, Japan.
12 weeks Went from 158 @31% to 137 @19% body fat Lost 23lbs of fat of fat, gained 3lbs of muscle of muscle
14 Diet Is Huge! Obesity (Silver Spring). 2012 Aug;20(8):1628-38. doi: 10.1038/oby.2011.76. Epub 2011 Apr 14. Effect of diet and exercise, alone or combined, on weight and body composition in overweight-to-obese postmenopausal women. Foster-Schubert KEFoster-Schubert KE, Alfano CM, Duggan CR, Xiao L, Campbell KL, Kong A, Bain CE, Wang CY, Blackburn GL, McTiernan A.Alfano CMDuggan CRXiao LCampbell KLKong ABain CEWang CYBlackburn GL McTiernan A 14 Results: 1.Diet - -8.5% 2.Exercise - -2.4% 3.Diet plus exercise - -10.8% 4.Control This is with bad programs too! 439 obese women ( 58 years old, avrage of 47% fat) 1. Diet only 2.Exercise only 3.Diet plus exercise 4.Control
Eat Right 1. Fuel your body to be fabulous! Eat every 2-3 hours –This Keeps the fire going 2. Make lean protein, vegetables and fruits the majority of your food intake. 3. Save starchy carbohydrates for breakfast and post workout. 4. Avoid so called healthy foods 5. Stay away from processed foods. 6. Allow yourself room to splurge 10% of the time. 7. Dont obsess about calories, grams or counting points… Bottom Line- KISS
How much do YOU know about Exercise for Fat Loss? Exercise Right
…after… Jenny lost 40 pounds and went from 180 to a svelte 140lbs!
Q: If diet (total caloric and macronutrient intake) is a constant, then the more calories you burn during training, the more fat you will lose.. True or False?
20 weeks aerobic training vs 15 weeks Interval training Energy cost of aerobic training = 28,661 calories. Interval Training = 13,614 calories (less than half) The interval training group showed a NINE TIMES greater loss in subcutaneous fat than the endurance group (when corrected for energy cost) Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8.
21 Group one: Interval Training Group two : steady state training Both groups trained 3 times per week- burned 300 cals a session- did this for 8 weeks The interval training group showed a -4.4% change in body fat whereas the low intensity steady state group exhibited a +1.2% change in body fat King et al. A Comparison of the Effects of Interval Training vs. Continuos Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women Masters Thesis. Dept. of Physical Education, Exercise, and Sports Sciences. East Tennessee State University, May 2001 Research shows that steady state can actually make you gain weight! 21
The body adapts. Doing aerobics as your priority makes you efficient at storing fat!
23 Exercise effect on weight and body fat in men and women. McTiernan AMcTiernan A, Sorensen B, Irwin ML, Morgan A, Yasui Y, Rudolph RE, Surawicz C, Lampe JW, Lampe PD, Ayub K, Potter JD.SourceFred Hutchinson Cancer Research Center, 1100 Fairview Avenue N, M4-B402, Seattle, WA 98109- 1024, USA. firstname.lastname@example.orgSorensen BIrwin MLMorgan AYasui YRudolph RESurawicz CLampe JWLampe PDAyub K Potter JDamctiern@fhcrc.org 12 Month Study Six session a week 60mins a session for one year. Average weight loss after one year was 3.5lbs or about.3lbs per participant 3.08 for women and 3.96 for men Would I still have a job as your trainer? 23
25 Med Sci Sports Exerc. 1999 Sep;31(9):1320-9. Influence of exercise training on physiological and performance changes with weight loss Kraemer WJ, Volek JS, Clark KL, Gordon SE, Puhl SM, Koziris LP, McBride JM, Triplett-McBride NT, Putukian M, Newton RU, Häkkinen K, Bush JA, Sebastianelli WJ.SourceDepartment of Kinesiology, Noll Physiological Research Center, The Pennsylvania State University, University Park 16802, USA. email@example.com Kraemer WJVolek JSClark KLGordon SEPuhl SMKoziris LPMcBride JMTriplett-McBride NTPutukian MNewton RU Häkkinen KBush JASebastianelli WJwkraemer@bsu.edu Overweight subjects were assigned to three groups: Diet Only, Diet plus aerobics, diet plus aerobics plus weights. Diet Group lost 14.6lbs of fat in 12 weeks. Aerobic group lost only ONE more pound (15.6lb) than the diet group(training was 3 x a week starting at 30minutes and progressing to 50 minutes over the 12 weeks) The Weight Training group lost 21.1lbs of fat (44% and 35%more than diet and aerobic only groups) 25
26 What is your program? Does your program reflect your goals? Adaptation ( are you use to it?) How often do you change what you do? Does it tie into what your doing in life? 26
Exercise Right 1. Train Hard or Go Home! Stop wasting your time. 2. Completely flip your priorities when it comes to exercise. Focus on strength training, then interval training and then cardio. 3. Take the emphasis off of burning calories during your workout and instead make boosting your metabolism the priority long term. Use exercise that will increase your metabolic rate which means resistance training. 4. Use interval style cardio instead of steady state. 5. Have a program and stick to it!!
Carrie Now… Carrie Before … Carrie Lost 15 Lbs in 21 Days
Q: You should look at the scale to tell you if you are losing fat. It is impossible to gain muscle and lose fat at the same time so if you are doing everything right the scale WILL go down. That is most important. True or False?
32 You Have Six Weeks Ok so we know the science but how does that get me in awesome shape in six weeks? 32
33 USE YOUR JOURNAL Women ( and men) who write down what they eat lose about %10 more then those who do not. 33
34 Your Team Your Journal Daily Post a picture of your journal to a private Facebook Page (or public). Text a picture of it to your group Show your friend your journal after a workout. "Anyone on my team better eat good or else!". Unnamed AHM Member 34
35 Stick to the Simple Rules No Meal Plans, No Crash or Crazy Diets Just follow the rules and do not CHEAT (toomuch) 42 Total Meal Cheat Friday, Saturday, Sunday=%40 cheating!!!!
36 How To Train 1. If you can train 2-3 hours a week Do your resistance program. 2. If you can train 4+ Hours a week add in "Burn Baby Burn" Classes.(Cardio style resistance training). 3. If you have 7+Hours a week to train then you could add in some high intensity cardio training (not jogging 10 min miles but sprinting half miles or 400s) 36
39 Contest Logistics Weigh Ins: 1st Weigh Ins: Between Feb 2nd - 12th To Qualify to win YOU WILL BE REQUIRED TO WEIGH IN EVERY TWO WEEKS FINAL WEIGH INS will be between March 31st and April 5th 39
40 MOST IMPORTANT THING Bad Ass Team Name- Examples -Buck Furpees -Bros and Hoes -The Swollen Members -Doughnutz -Irritable Barbell Syndrome -Bod Squad 40
41 What We Track Weight and Body Fat % Example: If you weigh 100lbs and are %20 Body fat: Fat Lbs=20 Muscle Lbs=80 End of contest you are 106lbs and %17 Body Fat Fat Lbs=18 +2Points Muscle=88 +8Points =10 Total Points 41