How To Lose Weight & Keep It Off
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How To Lose Weight & Keep It Off

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This presentation outlines common weight loss mistakes and the steps to improving your metabolism in order to achieve long term weight loss goals.

This presentation outlines common weight loss mistakes and the steps to improving your metabolism in order to achieve long term weight loss goals.

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  • 1. How to lose weight and keep it off Presented by: Brian Ayers, CSCS Total Transformations, LLC www.ttfitness.com
  • 2. Common Weight Loss Mistakes
    • Trying to make to many changes at once
      • Initial momentum wears off
      • Reaching too far outside of your normal behavior results in strain and frustration
    • Gradual changes makes the process more manageable
      • What can I do this week that’s better than last week
      • Don’t let perfect get in the way of good
  • 3. Common Weight Loss Mistakes
    • Calorie deprivation dieting
      • Fat loss is more than just calories in vs. calories out
      • Your body adjusts calorie expenditure in response to calorie intake
      • Cutting calories too drastically or neglecting exercise can result in loss of muscle mass and lead to yo-yo dieting
  • 4. How Yo-Yo Dieting Happens
  • 5. Metabolism Is The Answer
    • Increasing your metabolism is the key to losing weight and keeping it off. Maximizing your metabolism is accomplished by having:
      • The Right Nutrition
      • The Right Exercise Program
      • The Right Motivation
  • 6. The Right Nutrition
    • Healthy balanced meals
    • Increasing consumption of:
      • Water & Whole foods
        • (fruit, vegetables, whole grains, lean meats, fish, nuts)
    • Decreasing consumption of:
      • Junk foods
        • (processed, sugar, fried foods, fast foods)
    • Moderating portion size of each meal
    • Proper meal timing
  • 7. Traditional Meal Pattern
  • 8. Optimal Meal Pattern
  • 9. The Right Exercise Program
    • Aerobic vs. Anaerobic Exercise
      • Aerobic burns fat but doesn’t have a large metabolic impact
      • Anaerobic burns less fat during the workout but more overall through increasing your metabolism
    • There is 3500 calories in 1lb of fat
    • Which type of exercise will get you to 3500 calories quicker?
  • 10. Cardio vs. Strength Training
    • 30min of brisk walking/light jogging will burn about 260cal
    • 30min of circuit style strength training will burn about 200cal
      • Hormonal response to anaerobic training increase post workout fat burning up to 4x above normal
      • Each added pound of muscle tissue burns 35-50cal/day (up to 350/week)
        • That’s calorie expenditure with no extra work!
  • 11. The Right Motivation
    • Obstacles will arise and without the right motivation even the best laid plans can fall apart.
    • Finding your “Internal Why”
    • SMART Goal Setting
    • My definition of Willpower:
      • The ability to make a goal directed decision despite one or more temptations drawing you to the contrary.
  • 12. Thank You For Coming Visit www.ttfitness.com to read success stories, fitness articles, and to join our online fitness forum. Transforming your mind, your body, and your life .