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Three Day Diet

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I recommend that you read more. http://three-day-diet.com. …

I recommend that you read more. http://three-day-diet.com.

It's a real work of my life.

Published in: Self Improvement

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  • 1. Weight loss and exercise
  • 2. ObesityOverweight: BMI = 25.0 - 29.99Obesity BMI ≥ 30 Body fat > 25% for men Body fat > 30% for womenAmericans: Overweight: 32% Obese: 34%
  • 3. ObesityGenetic factors 25% of the transmissible variance for fat mass and percent body fatCultural factors (30%)Individual choices (45%)
  • 4. CalorieA measure of HEAT (1 calorie = heat required to raise 1 gram of water by 1 degree Celcius in temperature)Heat, or Calorie, represents Energy
  • 5. Weight LossCaloric balance or imbalance Energy In > Energy Out = Weight Gain Energy In < Energy Out = Weight LossExamples Energy In: Big Mac 540 kcal Energy Out: Run 40 minutes
  • 6. Energy OutCaloric expenditure1. Resting Metabolic Rate = 60-75%2. Thermic effect of food = 10%3. Physical activity = 15-30% of daily caloric expenditureExample 3000 calories in one day RMR = 1,800-2250 kcal TEF = 300 kcal PA = 450-900 kcal
  • 7. Energy In Fat = 9 calories per gram Alcohol = 7 calories per gram Carbohydrate = 4 calories per gram Protein = 4 calories per gram
  • 8. Weight LossReduce ‘Energy In’ and/or Increase ‘Energy Out’... …500-1000 fewer calories per day (3,500-7,000 fewer calories per week)Recommendations: 1-2 lbs of weight loss per week
  • 9. Reducing CaloricIntake
  • 10. Reducing CalorieIntake
  • 11. Rapid Weight Loss /Low Calorie Diets= weight loss greater than 1-2 pounds per week.Where does the weight loss come from? Water loss, Muscle loss, etc.Metabolic rate?
  • 12. Caloric Intake and RestingMetabolic Rate
  • 13. Metabolic RateResting Metabolic Rate is VO2 measured atrest ave. resting VO2 = 3.5 ml/kg/minEstimated RMR = 1 kcal/kg/hour For a 183 pound person, RMR = 2000 kcals.60-75% of daily caloric expenditure
  • 14. Metabolic Rate Genetics Gender Fat-free mass Dieting Hormones (e.g. Thyroid hormones, etc) Over eating (thermogenesis) Medications/Drugs
  • 15. Increasing CaloricExpenditure
  • 16. Physical Activityand Body Fat
  • 17. Exercise andWeight LossExercise alone less effective than diet alone Duration: > 2000 calories/wkEXAMPLES OF KCAL expenditure 0.77 kcal / kg / mile for walking 1.53 kcal / kg/ mile for running
  • 18. Exercise and WeightLossExercise may be most critical to help maintainweight lossExercise helps to maintain muscle mass andmetabolic rate
  • 19. Exercise and WeightLoss Aerobic exercise v Resistance exercise WORKOUT CALORIES resting metabolic rate Aerobic Exercise: Duration versus Intensity
  • 20. Fat Burning Zone?
  • 21. Exercise andFatMetabolism 900 total kcals 600 total kcalsIs low-intensity 300 total kcalsexercise best forburning fat? [A 40% fat ~20% fat 60% fatCloser Look 4.3]
  • 22. Successful WeightLossdiet and exercise Diet: limited caloric intake (source of calories is unimportant) Exercise: increase physical activity
  • 23. Weight GainGenetics Body Type / Somatotype
  • 24. Weight GainCaloric intake greater than caloric expenditure. 25-30 calories per pound of body weight to gain weight (20 calories per pound to maintain weight) ...or... 500-1000 extra calories per day.
  • 25. Weight GainCaloric distribution Carbohydrates - 60 to 70% of total calories Protein - 10 to 15% of total calories Fat - remainder of total calories.
  • 26. Weight GainExample for 200 pounds. Carbohydrates: energy for anabolism (~3000 kcals) Protein: amino acids for anabolism (~1200 kcals) Fat: can’t avoid it (~800 kcals)PSM
  • 27. Weight GainRecovery/Rest Eccentric muscle contractions damage muscle proteins. Proteins are replaced for the next 48 hours or more. Adequate rest and recovery period are critical for complete muscle repair and growth
  • 28. Read More . . .