How to Burn Calories                Even As You Sleep!                                Zzzzzzz...                          ...
How to Burn Calories                      Even As You Sleep!                                 Rudi Marashlian              ...
Who Am I?               • Rudi Marashlian               • Health fitness specialist & personal fitness                      ...
• I have worked with all kinds of people:                          movie stars, children, Olympic athletes,               ...
Let’s Look at GeneticsTuesday, August 7, 2012
3 Basic Body Types                    • Ectomorph (skinny, hard to shape)                    • Mesomorph (muscular, change...
Ectomorph. Mesomorph. Endomorph.Tuesday, August 7, 2012
Ectomorph        The “skinny” person who finds it        hard to change shape. They tend               to be small-boned.  ...
Mesomorph        The more muscular person who         can change shape easily. They          tend to be medium-boned.     ...
Endomorph          The larger person whose body          is slower to respond and tends                  to carry weight. ...
Why are Genetics                             Important?                    • Knowing your body type helps you set real    ...
Speaking of Activities,                             3 Basic Types...                    • Strength (weights) = visual resu...
1. StrengthTuesday, August 7, 2012
2. Cardio                      1. StrengthTuesday, August 7, 2012
2. Cardio                      1. Strength               3. FlexibilityTuesday, August 7, 2012
You Need a Balance of                        All 3 Activities                    • Too much cardio (treadmill, elliptical ...
A Good Program Will                        Include 4 Things...                    • Strength                    • Cardio  ...
2. Cardio                                    4. FOOD                      1. Strength               3. FlexibilityTuesday,...
What Happens on the                           Inside?Tuesday, August 7, 2012
SkinTuesday, August 7, 2012
Skin                                 Fat CellsTuesday, August 7, 2012
Skin                                 Fat Cells                          BoneTuesday, August 7, 2012
Skin                                                  Fat Cells                          Muscle                           ...
One Pound of Fat                                 =                           3500 CaloriesTuesday, August 7, 2012
Eats 2000 calories/                                               day (IN)                                   Skin         ...
Eats 2000 calories/                                                      day (IN)                                       Sk...
500 x 7 = 3500 calories                             GAIN ONE                           POUND OF FAT                       ...
(IN)                                   2000 calories     2000 calories                                      Skin          ...
2000 - 2000 = 0 extra                               calories/day                            0 x 7 = 0 calories            ...
(IN)               2000 calories       2000 calories     2000 calories                                      Skin          ...
2000 - 2500 = -500 calories/day                  -500 x 7 = -3500 calories                      LOSE ONE POUND OF         ...
What happens if you                 burn 3000 calories each                          day?Tuesday, August 7, 2012
Oh Yeah!!                    That’s 7000 calories a                            week...                    2 pounds of FAT!...
And Don’t Forget...                     MUSCLE BURNS 3 X                     MORE CALORIES                        THAN FAT...
What Activity Increases                       Muscle?                    • Stretching?                    • Cardio?       ...
What Activity Increases                       Muscle?                    • Stretching X                    • Cardio X     ...
What’s the Fat-burning                          Secret?                    • Build some muscle and keep it there.         ...
What to Expect When                  You Start Working OutTuesday, August 7, 2012
0 to 3   3 to 6   6 to 18                  months   months   months             Feel GoodTuesday, August 7, 2012
0 to 3    3 to 6     6 to 18                  months    months     months             Feel Good     Look GoodTuesday, Augu...
0 to 3     3 to 6     6 to 18                  months     months     months                                        Achieve...
0 to 3     3 to 6     6 to 18                  months     months     months                                        Achieve...
Push Through the               Barriers.     Oh Yeah!!        Include Strength              Training .            It’s Wor...
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Burn calories as you sleep

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Burn calories as you sleep

  1. 1. How to Burn Calories Even As You Sleep! Zzzzzzz... That’ll be 500 calories, thank youTuesday, August 7, 2012
  2. 2. How to Burn Calories Even As You Sleep! Rudi Marashlian American College of Sports Medicine Health Fitness SpecialistTuesday, August 7, 2012
  3. 3. Who Am I? • Rudi Marashlian • Health fitness specialist & personal fitness coach • Originally from Sydney, Australia • Working in fitness since 1983 • University educated in exercise science • Certified in the USA with the American College of Sports MedicineTuesday, August 7, 2012
  4. 4. • I have worked with all kinds of people: movie stars, children, Olympic athletes, overweight people, underweight people, people with injuries, weekend warriors and everyone in between. • Goal: to only share information I know is true and useful that I’ve found to work over the many years I’ve been helping people improve their bodies.Tuesday, August 7, 2012
  5. 5. Let’s Look at GeneticsTuesday, August 7, 2012
  6. 6. 3 Basic Body Types • Ectomorph (skinny, hard to shape) • Mesomorph (muscular, changes shape fast) • Endomorph (large, slow to respond to change) • EVERYONE HAS A MIXTuesday, August 7, 2012
  7. 7. Ectomorph. Mesomorph. Endomorph.Tuesday, August 7, 2012
  8. 8. Ectomorph The “skinny” person who finds it hard to change shape. They tend to be small-boned. Example: marathon runner, runway modelTuesday, August 7, 2012
  9. 9. Mesomorph The more muscular person who can change shape easily. They tend to be medium-boned. Example: sprinter, fitness modelTuesday, August 7, 2012
  10. 10. Endomorph The larger person whose body is slower to respond and tends to carry weight. Example: shot putter, plus-size modelTuesday, August 7, 2012
  11. 11. Why are Genetics Important? • Knowing your body type helps you set real goals for your body • Different body types respond differently to diet and exercise • Helps you choose the right activities • Remember... EVERYONE HAS A COMBINATION OF BODY TYPESTuesday, August 7, 2012
  12. 12. Speaking of Activities, 3 Basic Types... • Strength (weights) = visual results • Stamina (cardio) = non-visual results • Stretching (flexibility) = Non-visual resultsTuesday, August 7, 2012
  13. 13. 1. StrengthTuesday, August 7, 2012
  14. 14. 2. Cardio 1. StrengthTuesday, August 7, 2012
  15. 15. 2. Cardio 1. Strength 3. FlexibilityTuesday, August 7, 2012
  16. 16. You Need a Balance of All 3 Activities • Too much cardio (treadmill, elliptical etc) = loss of muscle, no flexibility • Too much strength = poor flexibility, poor cardio • Too much flexibility = poor strength, no cardioTuesday, August 7, 2012
  17. 17. A Good Program Will Include 4 Things... • Strength • Cardio • Flexibility • FOODTuesday, August 7, 2012
  18. 18. 2. Cardio 4. FOOD 1. Strength 3. FlexibilityTuesday, August 7, 2012
  19. 19. What Happens on the Inside?Tuesday, August 7, 2012
  20. 20. SkinTuesday, August 7, 2012
  21. 21. Skin Fat CellsTuesday, August 7, 2012
  22. 22. Skin Fat Cells BoneTuesday, August 7, 2012
  23. 23. Skin Fat Cells Muscle Cells Bone Muscle cells burn about 3x more calories than fat cellsTuesday, August 7, 2012
  24. 24. One Pound of Fat = 3500 CaloriesTuesday, August 7, 2012
  25. 25. Eats 2000 calories/ day (IN) Skin Fat Cells Muscle Cells Bone Uses 1500 calories/day (OUT)Tuesday, August 7, 2012
  26. 26. Eats 2000 calories/ day (IN) Skin Fat Cells Muscle Cells Bone Uses 1500 calories/day (OUT) 2000 - 1500 = 500 extra calories/dayTuesday, August 7, 2012
  27. 27. 500 x 7 = 3500 calories GAIN ONE POUND OF FAT IN ONE WEEKTuesday, August 7, 2012
  28. 28. (IN) 2000 calories 2000 calories Skin Fat Cells Muscle Cells Bone TIME 2000 calories 1500 calories (OUT)Tuesday, August 7, 2012
  29. 29. 2000 - 2000 = 0 extra calories/day 0 x 7 = 0 calories NO CHANGE (NOTHING LOST, NOTHING GAINED) IN ONE WEEKTuesday, August 7, 2012
  30. 30. (IN) 2000 calories 2000 calories 2000 calories Skin Fat Cells Muscle Cells Bone TIME 2500 calories 2000 calories 1500 calories (OUT)Tuesday, August 7, 2012
  31. 31. 2000 - 2500 = -500 calories/day -500 x 7 = -3500 calories LOSE ONE POUND OF FAT IN ONE WEEKTuesday, August 7, 2012
  32. 32. What happens if you burn 3000 calories each day?Tuesday, August 7, 2012
  33. 33. Oh Yeah!! That’s 7000 calories a week... 2 pounds of FAT!!Tuesday, August 7, 2012
  34. 34. And Don’t Forget... MUSCLE BURNS 3 X MORE CALORIES THAN FATTuesday, August 7, 2012
  35. 35. What Activity Increases Muscle? • Stretching? • Cardio? • Strength training?Tuesday, August 7, 2012
  36. 36. What Activity Increases Muscle? • Stretching X • Cardio X • Strength training ✓Tuesday, August 7, 2012
  37. 37. What’s the Fat-burning Secret? • Build some muscle and keep it there. Include regular strength training in your balanced workouts. • Muscle burns fat 24/7, keeps your body tight and gives you shape. • You WILL NOT start to look like a man!Tuesday, August 7, 2012
  38. 38. What to Expect When You Start Working OutTuesday, August 7, 2012
  39. 39. 0 to 3 3 to 6 6 to 18 months months months Feel GoodTuesday, August 7, 2012
  40. 40. 0 to 3 3 to 6 6 to 18 months months months Feel Good Look GoodTuesday, August 7, 2012
  41. 41. 0 to 3 3 to 6 6 to 18 months months months Achieve Feel Good Look Good GoalsTuesday, August 7, 2012
  42. 42. 0 to 3 3 to 6 6 to 18 months months months Achieve Keep and Feel Good Look Good Goals Maintain ResultsTuesday, August 7, 2012
  43. 43. Push Through the Barriers. Oh Yeah!! Include Strength Training . It’s Worth It!Tuesday, August 7, 2012

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