1. How to Burn Calories
Even As You Sleep!
Zzzzzzz...
That’ll be 500
calories,
thank you
Tuesday, August 7, 2012
2. How to Burn Calories
Even As You Sleep!
Rudi Marashlian
American College of Sports Medicine
Health Fitness Specialist
Tuesday, August 7, 2012
3. Who Am I?
• Rudi Marashlian
• Health fitness specialist & personal fitness
coach
• Originally from Sydney, Australia
• Working in fitness since 1983
• University educated in exercise science
• Certified in the USA with the American
College of Sports Medicine
Tuesday, August 7, 2012
4. • I have worked with all kinds of people:
movie stars, children, Olympic athletes,
overweight people, underweight people,
people with injuries, weekend warriors and
everyone in between.
• Goal: to only share information I know is
true and useful that I’ve found to work over
the many years I’ve been helping people
improve their bodies.
Tuesday, August 7, 2012
6. 3 Basic Body Types
• Ectomorph (skinny, hard to shape)
• Mesomorph (muscular, changes shape fast)
• Endomorph (large, slow to respond to
change)
• EVERYONE HAS A MIX
Tuesday, August 7, 2012
8. Ectomorph
The “skinny” person who finds it
hard to change shape. They tend
to be small-boned.
Example: marathon runner,
runway model
Tuesday, August 7, 2012
9. Mesomorph
The more muscular person who
can change shape easily. They
tend to be medium-boned.
Example: sprinter, fitness model
Tuesday, August 7, 2012
10. Endomorph
The larger person whose body
is slower to respond and tends
to carry weight.
Example: shot putter, plus-size
model
Tuesday, August 7, 2012
11. Why are Genetics
Important?
• Knowing your body type helps you set real
goals for your body
• Different body types respond differently to
diet and exercise
• Helps you choose the right activities
• Remember... EVERYONE HAS A
COMBINATION OF BODY TYPES
Tuesday, August 7, 2012
16. You Need a Balance of
All 3 Activities
• Too much cardio (treadmill, elliptical etc) =
loss of muscle, no flexibility
• Too much strength = poor flexibility, poor
cardio
• Too much flexibility = poor strength, no
cardio
Tuesday, August 7, 2012
17. A Good Program Will
Include 4 Things...
• Strength
• Cardio
• Flexibility
• FOOD
Tuesday, August 7, 2012
23. Skin
Fat Cells
Muscle
Cells
Bone
Muscle cells burn about 3x more
calories than fat cells
Tuesday, August 7, 2012
24. One Pound of Fat
=
3500 Calories
Tuesday, August 7, 2012
25. Eats 2000 calories/
day (IN)
Skin
Fat Cells
Muscle
Cells
Bone
Uses 1500
calories/day (OUT)
Tuesday, August 7, 2012
26. Eats 2000 calories/
day (IN)
Skin
Fat Cells
Muscle
Cells
Bone
Uses 1500
calories/day (OUT)
2000 - 1500 = 500 extra
calories/day
Tuesday, August 7, 2012
27. 500 x 7 = 3500 calories
GAIN ONE
POUND OF FAT
IN ONE WEEK
Tuesday, August 7, 2012
28. (IN)
2000 calories 2000 calories
Skin
Fat Cells
Muscle
Cells
Bone
TIME
2000 calories 1500 calories
(OUT)
Tuesday, August 7, 2012
29. 2000 - 2000 = 0 extra
calories/day
0 x 7 = 0 calories
NO CHANGE
(NOTHING LOST,
NOTHING GAINED)
IN ONE WEEK
Tuesday, August 7, 2012
30. (IN)
2000 calories 2000 calories 2000 calories
Skin
Fat Cells
Muscle
Cells
Bone
TIME
2500 calories 2000 calories 1500 calories
(OUT)
Tuesday, August 7, 2012
31. 2000 - 2500 = -500 calories/day
-500 x 7 = -3500 calories
LOSE ONE POUND OF
FAT
IN ONE WEEK
Tuesday, August 7, 2012
32. What happens if you
burn 3000 calories each
day?
Tuesday, August 7, 2012
33. Oh Yeah!!
That’s 7000 calories a
week...
2 pounds of FAT!!
Tuesday, August 7, 2012
34. And Don’t Forget...
MUSCLE BURNS 3 X
MORE CALORIES
THAN FAT
Tuesday, August 7, 2012
35. What Activity Increases
Muscle?
• Stretching?
• Cardio?
• Strength training?
Tuesday, August 7, 2012
36. What Activity Increases
Muscle?
• Stretching X
• Cardio X
• Strength training ✓
Tuesday, August 7, 2012
37. What’s the Fat-burning
Secret?
• Build some muscle and keep it there.
Include regular strength training in
your balanced workouts.
• Muscle burns fat 24/7, keeps your body
tight and gives you shape.
• You WILL NOT start to look like a man!
Tuesday, August 7, 2012
38. What to Expect When
You Start Working Out
Tuesday, August 7, 2012
39. 0 to 3 3 to 6 6 to 18
months months months
Feel Good
Tuesday, August 7, 2012
40. 0 to 3 3 to 6 6 to 18
months months months
Feel Good Look Good
Tuesday, August 7, 2012
41. 0 to 3 3 to 6 6 to 18
months months months
Achieve
Feel Good Look Good
Goals
Tuesday, August 7, 2012
42. 0 to 3 3 to 6 6 to 18
months months months
Achieve Keep and
Feel Good Look Good
Goals Maintain
Results
Tuesday, August 7, 2012
43. Push Through the
Barriers. Oh Yeah!!
Include Strength
Training .
It’s Worth It!
Tuesday, August 7, 2012