1. Weight Loss, Weight Gain and Weight Maintenance

2. Energy Units calorie – Basic energy/heat unit – The amount of heat necessary to raise temp of 1 gram of water 1° C. Kilocalorie (kcal) – Basic food energy unit – The amount of heat necessary to raise temp of 1 kg water 1° C – 1 kcal = 1000 calories Calorie is same as kcal

3. Body Fatness Minimal Fat – Males: ~3% – Females: ~12% Ideal Fatness – Varies with individual – Varies with type of athlete

4. Basic Energy Equation If Energy Consumed is = Energy Expended, then weight is stable If Energy Consumed is >Energy Expended, then weight is gained If Energy Consumed is < Energy Expended, then weight is lost

5. Energy Storage in the Body Excess energy in any form is stored – Excess CHO is stored as fat – Excess Pro is stored as fat – Excess Fat is stored as fat Must distinguish excess energy from energy necessary for muscular contaction – Liver glycogen – Muscle glycogen – Muscle triglycerides

6. SourceGramsKcals Blood Glucose520 Liver Glycogen100400 Muscle Glycogen4001600 Muscle Triglycerides3002700 Adipose Triglycerides10,00090,000 Energy Stores in Normal, Sedentary Adults

7. Alcohol

8. 50 kcal Daily Energy Gain 350 kcal per week (0.1 pounds) 18,200 kcal per year (5.2 pounds) 182,00 kcal per decade (52 pounds)

10. Food and Weight Loss The most important factor is the total number of calories consumed Carbohydrates and protein consumed in excess of the body’s need will result in the excess being stored as fat. It is more efficient for the body to store fat as fat than to store carbos or protein as fat. –95% of excess fat calories are stored as fat –75-80% of excess carbo/protein is stored as fat

11. Glycemic Index (GI) The GI reflects the rate of digestion and absorption of CHO GI = Blood glucose area after test food Blood glucose area after reference food X 100

12. Glycemic Index Measure of how rapidly CHO is digested and becomes available in the blood Highest value assigned to glucose (100) The higher the value, the faster it gets into the blood The higher the value, the greater the insulin response

14. Problem with Chronic Hyperinsulemia Promotes fat storage “wears out” the pancreas Promotes Type II Diabetes

15. Characteristics of Fat That Make it Preferential to CHO as a Storage Substrate More than 2X as much energy per gram – 1 gm fat = 9 kcals – 1 gm CHO = 4 kcals Not hydrated when stored – For every gram of glycogen stored, 3 grams of water are stored. – Average person would have 50-75 additional pounds as water if fat were hydrated to the same extent as water.

17. Exercise and Weight Loss Regular aerobic exercise and resistance exercise may increase BMR More calories can be expended doing aerobic exercise than any other kind The harder you exercise and the longer you exercise, the more calories you expend.

18. Mode of ExerciseEnergy Expenditure Males (200 lbs) Energy Expenditure Females 135 lbs) Walking @ 3mph5.4 kcal per min3.7 kcal per min Jogging @ 6 mph16 kcal per min10.9 kcal per min RT 15 RM, 8 exercises5.63 kcal per min4.5 kcal per min Squats @ 70% 1RM9 kcal per min

19. Misconceptions about Exercise and Weight Loss To loose fat from a certain area of the body, exercise that particular area Exercising at a lower intensity will reduce fat more than exercising at a higher intensity

20. Tips for Effective Weight Loss Weight loss is a long term project. There are no easy short cuts. Reduce fat in your diet to less than 30% of total calories in order to reduce total calories Reduce total calories by 500-1000 kcal/day Increase caloric expenditure and maybe REE with regular aerobic & resistance exercise 200-300 min/week moderate exercise ≥ 2000 kcal/week

22. Weight Gain Adequate caloric intake –2500-3500 kcal per pound of muscle –1 pound of gain per week or 400-500 kcals per day Adequate protein intake (0.8-2 g/kg) Adequate stimulus of skeletal muscle Adequate recovery for muscle Adequate hormonal environment –Timing of protein intake –Supplements