2. Weight Managementp. 230 Obesity – a chronic disease characterized by body mass index (BMI) 30 or higher 35 percent of the adult population are obese Overweight – Excess weight characterized by a body mass index (BMI) greater than 25 but less than 30 More than half of Americans are overweight Main causes Poor dietary habits Physical inactivity
3. The Weight Loss Dilemmap. 232-233 Yo-Yo dieting – constantly losing and gaining weight Increases the risk of dying from cardiovascular disease Only 10 percent of all people who lose weight without exercise are able to lose their desired weight Worse, only 5 in 100 are able to keep the weight off
4. Diet Crazesp. 233 Fad diets They may work for a awhile, but it’s usually short lived They are very low in calories They deprive the body of certain nutrients The weight loss is water, protein and not fat Low-carb diets limits the carbohydrates Combo diets Proteins and non-starchy carbohydrates cannot be eaten together
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7. Diet and Metabolismpp. 240 When weight is loss by dieting only Lean body mass always decreases When weight is loss by a near-fasting diet Up to half of the weight loss is lean body mass When a diet is combined with exercise Close to 100 percent of the weight loss is fat Lean tissue may increase Loss of lean tissue Weakens the organs Weakens the muscles Slows metabolism Large loss of lean tissue Tissue loss can cause disturbance in heart function and damage other organs
8. Exercise: The Key to Weight Managementpp. 240-241 Combination of diet and exercise leads to greater weight loss The best predictor of long term weight loss is exercise Very few individuals lose weight by participating in 30 minutes of exercise per day Overweight people need 60-90 minutes of daily physical activity to manage their body weight effectively To prevent weight gain, 60 minutes of daily activity is recommended To maintain substantial weight loss, 90 minutes of daily activity is recommended To gain health benefits, 30 minutes of daily activity is recommended
13. Nutritional Accompaniments to Strength Trainingp. 244 How to gain weight with strength training 30 to 60 minutes before training eat a carb/protein snack carbohydrates supply energy for training the amino acids in the blood during training enhances the muscle-building process Immediately to an hour after consume a carb/protein snack promotes muscle growth and strength development Post-exercise Carbohydrates helps restore the muscle glycogen Carbohydrates with protein induce and increase in blood insulin and growth hormone levels essential to the muscle-building process 48 hours after muscle fibers absorb a greater amount of amino acids within the first hour is the most critical
14. Weight-Loss Mythspp. 244-245 Cellulite – is nothing but enlarged fat cells that bulge out from accumulated body fat Spot reducing – exercising a specific body part will result in significant fat reduction in that area This theory is FALSE When fat comes off, it does so throughout the entire body, not just the exercised area
