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Week 2 lesson 8
Week 2 lesson 8
Week 2 lesson 8
Week 2 lesson 8
Week 2 lesson 8
Week 2 lesson 8
Week 2 lesson 8
Week 2 lesson 8
Week 2 lesson 8
Week 2 lesson 8
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Week 2 lesson 8

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A look at what types of exercise produce fat loss.

A look at what types of exercise produce fat loss.

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  • 1. Lesson 8<br />Avoiding the Dieting Dead End<br />Knowledge • Application • Success<br />
  • 2. Typical Diet Result<br />
  • 3. Effect of Training on Body Fat<br />% Body fat<br />%<br /><ul><li>10 weeks of training
  • 4. 3 x endurance
  • 5. 2 x resistance training</li></li></ul><li>Effect of Training on Body Fat<br />*<br />% Body fat<br /><ul><li>10 weeks of training
  • 6. 3 x endurance
  • 7. 2 x resistance training</li></li></ul><li>Marginally Better diet + ok training = better results!<br />
  • 8. Diet + Weight Training?<br />Change in Fat Free Mass (FFM)<br />Diet only<br />Diet + aerobic exercise: 3x/week; up to 40 mins per session<br />Diet + full body resistance training: 3x/week; 2 sets of 10 reps on 10 exercises<br />Hunter et al. (2008). <br />Resistance training protect muscle mass and metabolism during caloric restriction!<br />
  • 9. Weight Training + Dieting and Aging<br />10 week study<br />~67 year olds<br />Diet alone:<br />10% reduction in total calories<br />Diet + exercise: <br />10% reduction in total calories<br />3 full body resistance training sessions<br />Avila et al. (2010)<br />As we age, it become even more critical to resistance train during a diet!<br />
  • 10. Exercise & Weight Loss<br /><ul><li>Cardio alone (10-16 weeks)
  • 11. Little to no change in body weight or fat mass
  • 12. Dieting alone
  • 13. Loss in body weight initially, but that stops over time
  • 14. No change in % body fat
  • 15. Long-term progress requires Intense Exercise
  • 16. Interval training cardio for fat loss
  • 17. Resistance training for muscle preservation</li></li></ul><li>Beginners Guide to Weight Training<br />Reps: lift at least 8x, but not more than 12 x<br />Sets: 2-3 sets per exercise<br />Focus on the big 5<br />Squats<br />Deadlift<br />Chin ups<br />Incline chest press<br />Abdominal Plank<br />
  • 18. Your Next Step<br />Implement at least 2 resistance training workouts per week!<br />Check out “Workout Videos” for ideas.<br />

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