Your SlideShare is downloading. ×
0
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Exercise & Weight Loss
Upcoming SlideShare
Loading in...5
×

Thanks for flagging this SlideShare!

Oops! An error has occurred.

×
Saving this for later? Get the SlideShare app to save on your phone or tablet. Read anywhere, anytime – even offline.
Text the download link to your phone
Standard text messaging rates apply

Exercise & Weight Loss

423

Published on

Most everyone wants to lose weight and get in better shape. The problem is that most people don't know how.

Most everyone wants to lose weight and get in better shape. The problem is that most people don't know how.

1 Comment
1 Like
Statistics
Notes
No Downloads
Views
Total Views
423
On Slideshare
0
From Embeds
0
Number of Embeds
1
Actions
Shares
0
Downloads
0
Comments
1
Likes
1
Embeds 0
No embeds

Report content
Flagged as inappropriate Flag as inappropriate
Flag as inappropriate

Select your reason for flagging this presentation as inappropriate.

Cancel
No notes for slide

Transcript

  • 1. Exercise & Weight Loss Dr. Michael Vanella
  • 2. Statistics <ul><li>44 % of all women </li></ul><ul><li>29 % of all men </li></ul><ul><li>Admit to being on a diet. </li></ul><ul><li>Weight loss industry boast a annual revenue of $40 billion. </li></ul>
  • 3. Myths & Fads <ul><li>The problems with present diets and exercise </li></ul><ul><ul><li>Eating unbalanced meals </li></ul></ul><ul><ul><li>Eating to little </li></ul></ul><ul><ul><li>Losing too much muscle and not enough fat </li></ul></ul><ul><ul><li>Measuring with the wrong device </li></ul></ul><ul><ul><li>Over exercising without giving your body the proper rest </li></ul></ul><ul><ul><li>Not enough time to exercise </li></ul></ul><ul><ul><li>No weight training </li></ul></ul>
  • 4. Exercise & Weight Loss <ul><li>This is the number one enemy in weight loss. </li></ul><ul><li>The SCALE! </li></ul><ul><li>It only tells if you are losing weight. </li></ul><ul><li>It doesn’t tell you if you are losing fat or muscle. </li></ul>
  • 5. Exercise & Weight Loss <ul><li>When you lose weight you want to lose fat, not muscle. </li></ul><ul><li>The reason is because muscle controls your metabolism. The more muscle you have the higher your metabolism. </li></ul><ul><li>Your metabolism determines how much fat you burn. </li></ul>
  • 6. Exercise & Weight Loss <ul><li>To measure your progress you should use measurements, not weight loss. </li></ul><ul><li>Use calipers to check your percentage of body fat. </li></ul><ul><li>Or use girth measurements. </li></ul>
  • 7. Exercise & Weight Loss <ul><li>You will find as your </li></ul><ul><li>body becomes more </li></ul><ul><li>lean your weight loss </li></ul><ul><li>will diminish, but your </li></ul><ul><li>size will continue to </li></ul><ul><li>shrink. </li></ul>
  • 8. Eating
  • 9. Problems with Eating <ul><li>We don’t eat all the servings we should. </li></ul><ul><li>We have totally loss control over portion size. </li></ul><ul><li>We don’t even know what healthy portions are. </li></ul>
  • 10. The Diet Roller Coaster <ul><li>When you don’t consume enough food your body goes into starvation mode. </li></ul><ul><li>It will then protect its fat stores. </li></ul><ul><li>So muscle will be burned for energy. </li></ul><ul><li>Less muscle means a lower metabolism which means more fat. </li></ul>
  • 11. The Big Question <ul><li>So how do you not </li></ul><ul><li>starve yourself and still </li></ul><ul><li>lose weight? </li></ul>
  • 12. Eating <ul><li>You need to </li></ul><ul><li>eat </li></ul><ul><li>more often. </li></ul>
  • 13. Facts About Eating <ul><li>The average meal will last a person about 4 hours. </li></ul><ul><li>The standard person eats 3 meals a day which is about 6 hours between meals. </li></ul>
  • 14. The “Zone” <ul><li>This extra 2 hours is where your body will begin to go into starvation mode. </li></ul><ul><li>This is when you will start to get cravings or have difficulty thinking. </li></ul>
  • 15. Eating <ul><li>Instead of eating 3 times per day </li></ul><ul><li> 7 --- 1 --- 7 </li></ul><ul><li>You want to eat 4 times per day </li></ul><ul><li>7 --- 11 --- 3 --- 7 </li></ul><ul><li>You eliminate that 2 hour gap that your body usually starves in. </li></ul>
  • 16. Eating <ul><li>So you want to </li></ul><ul><li>eat enough and you </li></ul><ul><li>want to eat healthy. </li></ul>
  • 17. Eating <ul><li>Each meal you eat </li></ul><ul><li>should contain 1 portion </li></ul><ul><li>of: </li></ul><ul><ul><li>healthy carbohydrates </li></ul></ul><ul><ul><li>fruits/vegetables </li></ul></ul><ul><ul><li>protein </li></ul></ul>
  • 18. Carbohydrates <ul><li>In the last few years </li></ul><ul><li>carbohydrates have </li></ul><ul><li>gotten a bad rap. </li></ul>
  • 19. Carbohydrates <ul><li>The body needs carbohydrates for energy. </li></ul><ul><li>If you eliminate them you are making it easier for your body to go into starvation mode. </li></ul><ul><li>There are two types: </li></ul><ul><ul><li>Healthy – ex. whole & multi grains </li></ul></ul><ul><ul><li>Junk – ex. simple sugars (candy, soda, etc.) </li></ul></ul>
  • 20. Protein <ul><li>Lean beef, chicken, turkey, fish, eggs, beans & lentils </li></ul><ul><li>Use organic, wild and free-range when possible </li></ul><ul><li>Non-organic red meat is high in saturated fat </li></ul><ul><li>The breakdown of protein produces ammonia which is acidic and disease thrives in an acidic body </li></ul><ul><li>Your healthy body should have a pH of 7.0 - 7.3 - slightly alkaline </li></ul>
  • 21. Fruits & Vegetables <ul><li>70% of these should be raw </li></ul><ul><li>All forms of cooking destroy the live enzymes, fiber, and most of the nutrients </li></ul><ul><li>Between 112 ° & 118 ° destroys live enzymes </li></ul>
  • 22. Bad Fats <ul><li>Bad fats are saturated fats from red meat and dairy products. </li></ul><ul><li>There is a direct link between these fats and cardiovascular disease and cancer. </li></ul><ul><li>Tran fats are especially bad. Look at food labels for partially hydrogenated vegetable oils because this is what you want to avoid. </li></ul><ul><li>No level of trans fat is safe to consume. </li></ul><ul><li>1 gram of trans fat per day increases your chances for cardiovascular disease by 20%. </li></ul>
  • 23. Good Fats <ul><li>20% of our diet should consist of Omega 3 fats </li></ul><ul><li>Omega 3s enhance the immune function </li></ul><ul><li>Omega 6s suppress the immune function </li></ul><ul><li>Good Sources of Omega 3 fats: Salmon, tuna, organic flax seed, avocados, mangos, raw nuts, free-range eggs, sea vegetables, and fish </li></ul><ul><li>Uncooked, Cold Pressed Olive Oil - Omega 9 fat (neutral fat) </li></ul>
  • 24. Good vs Bad <ul><li>1 Omega 3 to 1 Omega 6 or </li></ul><ul><li>1 Omega 3 to 2 Omega 6 is ideal </li></ul><ul><li>Why Free Range Eggs? 1 : 1 vs 1 : 17 </li></ul><ul><li>The standard bag of chips has a ratio of 1 omega 3 to 60 Omega 6) </li></ul><ul><li>The typical American diet has a ratio of 1 : 10. This increases cancer, diabetes, cardiovascular disease, arthritis, etc. </li></ul>
  • 25. Portions <ul><li>The correct portions sizes per meal are: </li></ul><ul><ul><li>A fist size of healthy carbohydrates </li></ul></ul><ul><ul><li>A fist size of fruits/vegetables </li></ul></ul><ul><ul><li>A palm size of protein if it is meat or fish </li></ul></ul><ul><ul><li>If the protein is in another form it should be: </li></ul></ul><ul><ul><ul><li>20 grams for women </li></ul></ul></ul><ul><ul><ul><li>30 grams for men </li></ul></ul></ul>
  • 26. Exercise
  • 27. Exercise <ul><li>When people think of weight loss and exercise they immediately think of cardio workouts. </li></ul><ul><li>Cardio workouts due burn fat, but they don’t increase your metabolism. </li></ul><ul><li>You need to add weight training to your exercise routine. </li></ul><ul><li>Remember muscle controls your metabolism. </li></ul>
  • 28. Exercise <ul><li>I know when everyone </li></ul><ul><li>thinks about weight </li></ul><ul><li>training they think they </li></ul><ul><li>are going to look like </li></ul><ul><li>this. Not so. </li></ul>
  • 29. Exercise <ul><li>Weight training speeds up your metabolism 24/7 </li></ul><ul><li>So you need a combination of both weight training and cardiovascular for the best results. </li></ul>
  • 30. Exercise <ul><li>Weight training </li></ul><ul><li>needs to be done </li></ul><ul><li>twice a week </li></ul><ul><li>for 25 minutes. </li></ul>
  • 31. Exercising <ul><li>A cardiovascular </li></ul><ul><li>workout needs to </li></ul><ul><li>be done also twice a </li></ul><ul><li>week for 25 </li></ul><ul><li>minutes. </li></ul>
  • 32. Exercising <ul><li>So that’s 25 minutes of </li></ul><ul><li>exercise 4 days a week. </li></ul>
  • 33. Exercise <ul><li>The types of exercises you need to do will need to be taught to you by a professional. </li></ul><ul><li>If you are not taught you run the risk of injuring yourself. </li></ul><ul><li>Also after exercising you will need to stretch to keep your muscles pliable. </li></ul>
  • 34. Progress
  • 35. Progress <ul><li>You need to chart </li></ul><ul><li>yourself to: </li></ul><ul><ul><li>See how you are doing </li></ul></ul><ul><ul><li>Hold yourself accountable </li></ul></ul>
  • 36. Progress <ul><li>7 am 11 am 3 pm 7 pm </li></ul><ul><li>Monday P P P P </li></ul><ul><li>C C C C </li></ul><ul><li>F/V F/V F/V F/V </li></ul><ul><li>Tuesday P P P P </li></ul><ul><li>C C C C </li></ul><ul><li>F/V F/V F/V F/V </li></ul>
  • 37. Progress <ul><li>How to chart your progress: </li></ul><ul><ul><li>For every meal missed, put an “X” through it and put - 4 points </li></ul></ul><ul><ul><li>For every exercise missed, put an “X” through it and put - 10 points </li></ul></ul><ul><ul><li>At the end of the week add up all the “X’s” and minus it from 100. If you are > 80 you are doing great. </li></ul></ul>
  • 38. Chiropractic <ul><li>Nutrition – help make sure you are eating correctly and what supplements you need to be adding on. </li></ul><ul><li>Exercise – exam you to see what muscles are weak and those that are tight. </li></ul><ul><li>Adjustments – to make sure all your joints are functioning optimally </li></ul>
  • 39. Thank You

×