Weight Management By Ryan


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Weight Management By Ryan

  1. 1. Ryan Fernando M.Sc. Food Biotechnology - University of Strathclyde – United Kingdom M.Sc. Clinical Biochemistry - Goa Medical College – India. WEIGHT MANAGEMENT
  2. 2. Weight Management <ul><li>Weight Loss </li></ul><ul><li>Weight Gain </li></ul>
  3. 3. Weight Input = Output Food = Activity
  4. 4. Weight Management <ul><li>Weight Loss </li></ul><ul><li>Weight Gain </li></ul>Food/beverages consumed Necessary physiological functions Physical activity (consumed) Calories in Calories used (expended) Energy Balance CDC
  5. 5. Weight Management <ul><li>Weight Loss </li></ul><ul><li>Weight Gain </li></ul>CDC FOOD> EXERCISE>SUPPLEMENTS FOOD> EXERCISE>SUPPLEMENTS
  6. 6. Battling Mother Nature <ul><li>Our bodies fight us to regain the lost weight </li></ul><ul><li>Biological and physiological mechanisms defend extra fat and try to return the body to the weight it was </li></ul>
  7. 7. Battling Mother Nature <ul><li>Research shows that people who have lost weight are hungrier and not just for any food </li></ul>
  8. 8. Battling Mother Nature <ul><li>Weight loss signals the brain that you are starving and will slow metabolism </li></ul>
  9. 9. Battling Mother Nature <ul><li>Keep in mind that metabolic rate is linked to the amount of lean and muscle tissue you have </li></ul><ul><li>The only way to counter this is to exercise more </li></ul>
  10. 10. Weight loss: Goals for Weight Management of Weight Lost
  11. 11. Strategy for FOODS in a Weight Loss Programme <ul><li>It may not be what you are eating, but how much that will make a difference. Portion size relates to the ‘energy in’ side of the equation. </li></ul><ul><li>Several supporting studies have shown that eating a broth type soup or low fat salad prior to the meal reduces calorie intake for the whole meal. </li></ul><ul><li>Along with the water, the fiber in fruits and vegetables helps you feel fuller and has been shown to reduce calorie intake </li></ul>
  12. 12. Without permanent change in food choices or portion sizes, the weight is regained This is the phenomenon called yo-yo dieting
  13. 13. Nutrients Macro Micro Carbo hydrates Proteins Fats Vitamins Minerals
  14. 14. Nutritional Requirements Fats 15 – 20 % Proteins 20 -25 % Carbohydrates 60 – 65 %
  15. 15. The Food Groups <ul><li>Starches </li></ul><ul><li>Grains </li></ul><ul><li>Fruits </li></ul><ul><li>Vegetables </li></ul>
  16. 16. FOODS for Weight loss <ul><li>Low fat Yoghurt or Curds/Milk </li></ul><ul><li>Buttermilk </li></ul><ul><li>Paneer </li></ul><ul><li>Brown Bread/Chappatis </li></ul><ul><li>Vegetables </li></ul><ul><li>Olive oil </li></ul>portion portion portion portion portion portion
  17. 17. Supplements that will Help <ul><li>Multivitamin Especially VIT B COMPLEX. </li></ul><ul><li>VITAMIN C and E. </li></ul><ul><li>GREEN TEA and GINGER EXTRACTs </li></ul><ul><li>AMINO ACIDS (FREE FORM not PROTEIN) </li></ul><ul><li>AVOID WHEY PROTEIN unless prescribed to to a measured calories diet plannning. </li></ul>
  18. 18. Weight Gain: Goals for Weight Management of Weight Lost
  19. 19. Strategy for FOODS in a Weight Gain Programme <ul><li>Add 300-500 calories extra per day </li></ul><ul><li>Diet should include complex Carbs </li></ul><ul><li>Weight Training Pre and POST workout meals are most crucial to building weight gain via increase in muscle size and density. </li></ul><ul><li>Protein is the ultimate builder for Muslce Tissue. </li></ul>
  20. 20. FOODS for Weight Gain <ul><li>High Carbohydrates </li></ul><ul><li>High Protein </li></ul><ul><li>Essential Fatty Acids </li></ul><ul><li>Vitamin and Mineral Supplement. </li></ul><ul><li>Supplements </li></ul><ul><ul><li>Weight Gainers </li></ul></ul><ul><ul><li>Protein Powders </li></ul></ul><ul><ul><li>Ergogenic Aids </li></ul></ul>
  21. 25. Biomechanics – What happens when you exercise?… Heart rate Respiratory rate Cardiac output Blood pressure Digestion Excretion
  22. 26. FAT LOSS PROGRAMME TIME/ PRE DURING POST Design of fitness solution for maximum fat burning AMINO ACIDS LOW CALORIE LIQUID 150ML AMINO ACIDS SOLUTION NO GLUCOSE 600 ML SIP CONSTANTLY THROUGHT WORKOUT AMINO ACIDS PLUS 1 MULTIVITAMIN Benefits Most clients come into the gym in a low sugar/ low catabolic state. As a result the target range of 40 min workout for fat brining is not secured at the highest intensity because of tired muscles. Therefore the aim is to charge the blood with amino acids in free form within 15 mins. This ensures the muscles are primed for the highest intensity of a workout During the workout, fat burning happens only after 15 mins of workout, therefore the actual fat burning starts at the 16+ minutes. To ensure Rehydration and proper functioning of muscles for maximum fat burning, the client should ensure maximum BCAA and glutamine availability to the blood Post recovery for prevention of DOMS is vital as your client has to come to the gym everyday and the importance is immediate recovery so that they are 100% ready for the next days Workout. Please note loss of muscle these days is not talked about. Muscle is 5 times heavier than fat and 3 times faster to be lost than fat. So a 5 kg loss is no use if the loss is not a percent fat loss.
  23. 27. MUSCLE GAIN PROGRAMME TIME/ PRE DURING POST Design of Fitness formulations for maximum fat burning AMINO ACIDS 6% glucose solution 150ml Amino acids 6% glucose solution 600ml Amino acids Protein shake Not more than 300 ml Don’t aim for more than 5gms of pure free amino acids & 20 gms of protein bound amino acids Benefits Please understand all your members are normal people and not bodybuilders. So they don’t eat right during the day. Entering the gym in a catabolic state is not going to give a person results. So hype up the system with a high potency free form solution. Keep glucose solution down to only 6% as you don’t want an Insulin spike which will cause you to have a sluggish workout. When lifting, lift heavy!! Heavy weights activate muscle hypertrophy which cause the demand for amino acids in the blood to increase to upto 9 times their normal hourly requirement. So keep the flow of free form amino acids constant The recovery period is crucial. Whey shake , creatinine, high glucose and free form aminos taken at this time are like a dynamite cocktail. They cause the muscles to literally explode in growth. But remember protein bound amino acids take time to absorb, and can be high as upto 2 hours by which your muscle have lost or closed the window of growth. FREE FORM AMINOS is the path forward in the science of pure muscle building
  24. 28. CONTACT <ul><ul><li>Ryan [email_address] </li></ul></ul><ul><ul><li>Vikas [email_address] </li></ul></ul><ul><ul><li>Our Web Address : </li></ul></ul><ul><ul><li>www.bodyfuelz.com </li></ul></ul>
  25. 29. Our Lives Your clients PROBLEMS No time for Nutrition No time for Workouts No success in training thru you