Week 2 lesson 8

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A look at what types of exercise produce fat loss.

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Week 2 lesson 8

  1. 1. Lesson 8<br />Avoiding the Dieting Dead End<br />Knowledge • Application • Success<br />
  2. 2. Typical Diet Result<br />
  3. 3. Effect of Training on Body Fat<br />% Body fat<br />%<br /><ul><li>10 weeks of training
  4. 4. 3 x endurance
  5. 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. 6. 3 x endurance
  7. 7. 2 x resistance training</li></li></ul><li>Marginally Better diet + ok training = better results!<br />
  8. 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. 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. 10. Exercise & Weight Loss<br /><ul><li>Cardio alone (10-16 weeks)
  11. 11. Little to no change in body weight or fat mass
  12. 12. Dieting alone
  13. 13. Loss in body weight initially, but that stops over time
  14. 14. No change in % body fat
  15. 15. Long-term progress requires Intense Exercise
  16. 16. Interval training cardio for fat loss
  17. 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. 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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