Why you want muscle 2010


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Presentation on why building muscle and strength is so important.

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  • Women are very often afraid of the very thing that they need most for beauty, health and fitness. And that thing you need is muscle. Muscle is not only the supportive tissue that keeps your structure stable it is also what keeps your metabolism humming and your skin tight and your body lean.
  • This is a fact that I desperately try to get all of our clients - whose goal is weight loss - to grasp. Over the years if you gain 20 pounds of fat you have in reality gained 30 pounds of fat because you have during this time lost 10 pounds of muscle.
  • No matter how active you are – this is the sad but real fact of physiology.
  • Re-measurement is crucial to the individual’s success. Weight loss will result in decreased RMR and re-measurement will allow you and the individual to adjust nutrition and exercise programs to prevent weight loss plateau and frustration.
  • Combines with a low carbohydrate diet these results would be even better.
  • Why you want muscle 2010

    1. 1. Why You Want Muscle By Fredrick Hahn (Various slides courtesy of Wayne Westcott, Ph.D.)
    2. 2. Fat Loss or Weight Loss – There’s a BIG Difference <ul><li>Fact: </li></ul><ul><li>Weight gain </li></ul><ul><li>underestimates fat gain </li></ul><ul><li>by up to 50% due to </li></ul><ul><li>unrecognized muscle loss. </li></ul>
    3. 4. Physio Facts: <ul><li>All adults experience gradual decreases in muscle tissue . </li></ul><ul><li>Approximately 5 to 7-pounds of muscle is lost per decade. </li></ul><ul><li>Forbes 1976 </li></ul><ul><li>Evans & Rosenberg 1992 </li></ul>5-7 lbs Muscle
    4. 5. Physio Facts Cont… <ul><li>Due to muscle loss, adults experience a gradual decrease in resting metabolism . </li></ul><ul><li>Approximately 3 to 5-percent metabolic reduction per decade. </li></ul><ul><li>Keyes et al. 1973 </li></ul><ul><li>Evans & Rosenberg 1992 </li></ul>3-5% RMR
    5. 6. Steps To Fat Gain: <ul><li>Less muscle tissue leads to… </li></ul><ul><li>Lower resting metabolism leads to… </li></ul><ul><li>Fewer calories used leads to… </li></ul><ul><li>More fat stored in fat cells </li></ul>
    6. 8. <ul><li>Three Point </li></ul><ul><li>Problem </li></ul><ul><li>Too little muscle </li></ul><ul><li>Too low metabolic rate </li></ul><ul><li>= Too much fat </li></ul>
    7. 9. Fat Loss Facts: <ul><li>Dieting Alone – Limited Results </li></ul><ul><li>Reduces muscle (less with low carb diets) </li></ul><ul><li>( undesirable) </li></ul><ul><li>Reduces metabolism (undesirable) </li></ul><ul><li>Reduces fat (desirable) </li></ul><ul><li>25% of weight loss is muscle Ballor & Poehlman 1994 </li></ul><ul><li>95% of dieters regain weight Brehm & Keller 1990 </li></ul>
    8. 10. Weight Loss and the Effect on RMR RMR can change significantly during a weight management program and there are no individual characteristics to predict when and how much RMR will change. The standard deviation in each reference point is + 300 Kcals. Alexander, H.A. et al. (2002) Efficacy of a Resting Metabolic Rate Based Energy Balance Prescription in a Weight Management Program Obesity Research, Presented at Nutrition Week Conference <ul><li>RMR reduction is due to: </li></ul><ul><li>Decreased Body Weight </li></ul><ul><li>Decreased Muscle Mass </li></ul><ul><li>Reduced Calorie Intake </li></ul>250 Subjects, University of Colorado 170 180 190 200 1450 1475 1500 1525 1550 1575 1600 1625 1650 Weight (lbs) 196 192 190 188 184 179 Measured RMR 1628 1586 1568 1539 1530 1503 Start 1 Week 2 Week 4 Week 8 Week 12 Week Pounds Calories per day
    9. 11. You Don’t Want To Change From A Big Pear Into A Little Pear
    10. 12. Aerobic Exercise Alone – Limited Results <ul><li>Does not replace muscle and can cause muscle loss </li></ul><ul><li>(undesirable) </li></ul><ul><li>Does not increase resting metabolism (undesirable) </li></ul><ul><li>Reduces fat (desirable) </li></ul><ul><li>Improves cardiovascular fitness (desirable) </li></ul>
    11. 13. Strength Exercise Alone – <ul><li>Replaces muscle (desirable) </li></ul><ul><li>Increases metabolism (desirable) </li></ul><ul><li>Reduces fat (desirable) </li></ul><ul><li>Improves musculoskeletal fitness (desirable) </li></ul><ul><li>Improves cardiovascular fitness </li></ul><ul><li>(desirable) </li></ul>
    12. 14. <ul><li>The Benefits of Strength Training For Adults </li></ul><ul><li>Increases and restores bone density </li></ul><ul><li>Enhances flexibility </li></ul><ul><li>Improves muscle tone, strength and endurance </li></ul><ul><li>Speeds metabolic rate aiding fat loss </li></ul><ul><li>Improves body shape </li></ul><ul><li>Reduces high blood pressure </li></ul><ul><li>Decreases risk and severity of type II diabetes </li></ul><ul><li>Aids digestion </li></ul><ul><li>Reduces or eliminates lower back pain </li></ul><ul><li>Greatly improves physical prowess in sporting activities </li></ul><ul><li>Improves balance, gait, posture and stability </li></ul><ul><li>Prevents or reduces the chance of sports injuries </li></ul><ul><li>Decreases risk of coronary disease </li></ul><ul><li>Improves self confidence, self esteem and mood </li></ul><ul><li>Helps promote better sleep </li></ul>
    13. 15. What Actually Happens When You Strength Train?
    14. 16. Primary Health/Fitness Benefits of Strength Training: <ul><li>Increase in muscle mass </li></ul><ul><li>Increase in bone mass </li></ul><ul><li>Decrease in fat mass </li></ul><ul><li>Improved cardiovascular system </li></ul><ul><li>No other single form of exercise can produce these effects! </li></ul>
    15. 17. Tufts University Study Campbell et al. 1994 American Journal of Clinical Nutrition (60:167-179) <ul><li>12 Men and Women (56-80 years) </li></ul><ul><li>12 Weeks of basic strength training </li></ul><ul><li>Added 3 pounds of lean (muscle) weight </li></ul><ul><li>Lost 4 pounds of fat weight </li></ul><ul><li>Increased resting metabolism 7 percent </li></ul><ul><li>Increased daily energy expenditure 15 percent </li></ul>
    16. 18. University of Maryland Study Pratley et al. 1994 Journal of Applied Physiology (76:133-137) <ul><li>13 Men (50-65 years) </li></ul><ul><li>16 Weeks of basic strength (14 exer. x 1 set) </li></ul><ul><li>Added 3.5 pounds of lean (muscle) weight </li></ul><ul><li>Lost 4 pounds of fat weight </li></ul><ul><li>Increased resting metabolism 8 percent </li></ul>
    17. 19. Results of our Allure Magazine 8 Week Challenge <ul><li>Taea’s Slow Burn Results </li></ul><ul><ul><ul><ul><ul><li>Before After </li></ul></ul></ul></ul></ul><ul><li>Height 5’ 9” 5’ 9” </li></ul><ul><li>Weight: 141.2 lbs. 135.8 lbs. </li></ul><ul><li>Weight loss: N/A 5.45 </li></ul><ul><li>Muscle gained: N/A 4.37 </li></ul><ul><li>Fat loss: N/A 9.82 </li></ul><ul><li>Measurements </li></ul><ul><li>Neck 13 inches 12.6 inches </li></ul><ul><li>Biceps 10.1 09.6 </li></ul><ul><li>Chest 35 33.2 </li></ul><ul><li>Waist 29.8 26.2 </li></ul><ul><li>Hips 39.5 38.0 </li></ul><ul><li>Thighs 21.2 20.3 </li></ul><ul><li>Calf 15.4 14.9 </li></ul><ul><li>Body fat % 30% avg. 24% ideal </li></ul>
    18. 20. Strength training associated with: <ul><li>Consistent increases in lean weight </li></ul><ul><li>Inconsistent decreases in fat weight </li></ul>
    19. 21. Dietary compliance is the single most important factor in fat loss! <ul><li>Unfortunately, many studies have found consistently inconsistent results in the nutrition area because people are consistently inconsistent in keeping their eating habits in check. </li></ul><ul><li>FACT: Low carbohydrate (sugar) diets work best because they satiate and keep insulin level low thereby reducing your bodies ability to store excess calories as body fat. </li></ul>
    20. 22. Fat Loss Real Food Pyramid <ul><li> Least </li></ul><ul><li>Grains and Pasta </li></ul><ul><li>Cheeses and Beans </li></ul><ul><li>Starchy Veggies </li></ul><ul><li>Fruits </li></ul><ul><li>Oils </li></ul><ul><li>Eggs, meats, fish </li></ul><ul><li>Non-starchy Veggies </li></ul><ul><li> </li></ul><ul><li> Most </li></ul>
    21. 23. Human Food Pyramid
    22. 24. After 7 Months Lost 40 pounds
    23. 25. After 8 Months Lost 30 Pounds
    24. 26. Secondary Health/Fitness Benefits of Strength Training <ul><li>Reduced risk of type 2 diabetes due to improved glucose uptake. </li></ul><ul><li>23% increase after 4 months strength training . </li></ul><ul><li>Hurley 1994 </li></ul>
    25. 27. Secondary health/fitness benefit of strength training cont… <ul><li>Reduced risk of colon cancer due to improved gastrointestinal transit speed. </li></ul><ul><li>56% increase after 3 months strength training. </li></ul><ul><li>Koffler 1992 </li></ul>
    26. 28. Even more Secondary Health/Fitness Benefits of Strength Training: <ul><li>Reduced risk of heart attack and stroke due to reduced resting blood pressure. </li></ul><ul><li>-4 mmHg systolic and –2 mmHg diastolic after 10 weeks strength training. </li></ul><ul><li>Harris and Holly 1987 </li></ul><ul><li>Westcott and Winett 2006 </li></ul>
    27. 29. And more: <ul><li>Reduced risk of low back pain due to strong erector spinae (low back) muscles. </li></ul><ul><li>80% low back patients significantly less pain after 10 weeks strength training. </li></ul><ul><li>Risch 1993 </li></ul>
    28. 30. And more… <ul><li>Reduced risk of arthritic pain due to stronger musculoskeletal system. </li></ul><ul><li>Strength training eased pain of patients with osteoarthritis and rheumatoid arthritis. </li></ul><ul><li>Tufts 1994 </li></ul>
    29. 31. Yes more… <ul><li>Reduced risk of depression due to stronger musculoskeletal system and increased functional capacity. </li></ul><ul><li>87% senior subjects no longer clinically depressed after 10 weeks strength training. </li></ul><ul><li>Singh and Fiatarone 1997 </li></ul>
    30. 32. And perhaps most importantly for women: <ul><li>Reduced risk of osteoporosis due to stronger musculoskeletal system. </li></ul><ul><li>Higher rate of BMD increase during developmental years. </li></ul>
    31. 34. Strength Training Recommendations: What Science Says Works <ul><li>Single sets </li></ul><ul><li>Sets last 40-90 seconds </li></ul><ul><li>Slow lifting speed (preferably the Slow Burn approach) </li></ul><ul><li>20 minute sessions </li></ul><ul><li>Twice weekly sessions with 48-96 hours rest in between </li></ul><ul><li>Work until the muscle is totally tuckered out </li></ul><ul><li>Gradually increase the weight in small increments at each session </li></ul><ul><li>Whole body workouts </li></ul><ul><li> Brief Intense Infrequent </li></ul>
    32. 35. Sample Exercises
    33. 36. And Ladies Relax – This Won’t Happen To You!
    34. 37. But This Could!
    35. 38. Great Reading For Health and Fitness