Part 2
The Hierarchy of Fat Loss….1. Correct nutrition2. See number 13. Activities that burn calories, maintain/promotemuscle mas...
Why Portion Control?
Healthy Everyday Eating
Smart Snacking
Exercise Good Better Best
Five Factors for Fat Loss Training…1. Metabolic Resistance Training2. High Intensity Anaerobic Interval Training3. High In...
 Q: The addition of aerobic training to acaloric deficit (through diet) will increasecalories burned and therefore increa...
False
Three Month StudyThe addition of 45 minutes of aerobic exercise at78% Max heart Rate 5 days a week for 12 weeks hadNO EFFE...
Six Month StudyTwo groups:Diet OnlyDiet plus aerobic exercise (50 minutes, 5 days per week)No additional effect of aerobic...
Twelve Month StudySix hours of aerobic training per week for one year. (60minutes per day, six days per week)Average weigh...
 Q: If diet (total caloric and macronutrientintake) is a constant, then the morecalories you burn during training, themor...
False
 20 weeks endurance training vs. 15 weeks intervaltraining Energy cost of endurance training = 28,661 calories.Interval ...
 15 weeks of 20 minutes per session interval training (3 xpw) Vs 15 weeks of 40 minutes of steady state exercise (3 xpw)...
Statistics aside… In the past five years or so, how many studies havebeen published in peer-reviewed scientific paperssho...
How Should I do Cardio Training if Ihave a medical condition or injury?1. Steady State Low Intensity Aerobic Training2. St...
Effects of strength or aerobic training on bodycomposition, resting metabolic rate, andpeak oxygen consumption in obese di...
Overweight Subjects were assigned to three groups:Diet only, diet plus aerobics, diet plus aerobics plusweights Diet grou...
Effects of resistance vs. aerobic training combined with800 calorie liquid diet on lean body mass and restingmetabolic rat...
Afterburn Effective fat loss programming hinges on theunderstanding of EPOC. EPOC (Excess post-Exercise Oxygen Consumpti...
Effect of an acute period of resistance exercise on excesspost-exercise oxygen consumption: implications forbody mass mana...
Resistance training conserves fat-free mass and restingenergy expenditure following weight lossCompared three groups: Die...
Putting it all together The only truly limited, non-renewable resource youhave is:Time
Therefore we have to have aHIERARCHY…1. Correct nutrition2. See number 13. Activities that burn calories, maintain/promote...
So for training1. Metabolic resistance training2. Interval based high intensity anaerobic cardio training3. Interval based...
Putting it all together Maximize the benefits of your resistance trainingprogram by creating maximal metabolicdisturbance...
Putting it all together Stability Training – High time under tension but easieron the connective tissue Strength Trainin...
Thank you for attending Questions?Ask one of us for an appointment281-500-6055Medical Fitness Pros2004 S. Mason Rd., Suit...
Upcoming SlideShare
Loading in …5
×

Rev Up Your Metabolism - Part 2

425 views

Published on

You can view the video associated with this powerpoint at: http://www.medicalfitnesspros.com/rev-up-your-metabolism-part-2
In this presentation we discuss the role of nutrition, cardio, and strength training on metabolism.

  • Be the first to comment

Rev Up Your Metabolism - Part 2

  1. 1. Part 2
  2. 2. The Hierarchy of Fat Loss….1. Correct nutrition2. See number 13. Activities that burn calories, maintain/promotemuscle mass and elevate metabolism4. Activities that burn calories and elevatemetabolism5. Activities that bun calories but don’t necessarilymaintain muscle or elevate metabolism
  3. 3. Why Portion Control?
  4. 4. Healthy Everyday Eating
  5. 5. Smart Snacking
  6. 6. Exercise Good Better Best
  7. 7. Five Factors for Fat Loss Training…1. Metabolic Resistance Training2. High Intensity Anaerobic Interval Training3. High Intensity Aerobic Interval Training4. Steady State High Intensity Aerobic Training5. Steady State Low Intensity Aerobic Training If I have only 3 hours per week – only use #1 If I have 4-5 hours – use #1 and #2 If I have 5-6 hours available – add #3 If I have 6-8 hours available – add #4 If I have more than that – add #5
  8. 8.  Q: The addition of aerobic training to acaloric deficit (through diet) will increasecalories burned and therefore increase fatlost.True or False?
  9. 9. False
  10. 10. Three Month StudyThe addition of 45 minutes of aerobic exercise at78% Max heart Rate 5 days a week for 12 weeks hadNO EFFECT over dieting alone.Influence of diet and/or exercise on body composition andcardiorespitatory fitness in obese women.
  11. 11. Six Month StudyTwo groups:Diet OnlyDiet plus aerobic exercise (50 minutes, 5 days per week)No additional effect of aerobic exercise on bodycompositionEffect of calorie restriction with or without exercise on body compositionand fat distribution
  12. 12. Twelve Month StudySix hours of aerobic training per week for one year. (60minutes per day, six days per week)Average weight loss after one year was 3.5lbs or about 0.3lbsper month3.08lbs for women and 3.96lbs for menObesity 2007 June – 15:1496 – 1512Exercise Effect on Weight and Body Fat in Men and Women
  13. 13.  Q: If diet (total caloric and macronutrientintake) is a constant, then the morecalories you burn during training, themore fat you will lose…..True or False?
  14. 14. False
  15. 15.  20 weeks endurance training vs. 15 weeks intervaltraining Energy cost of endurance training = 28,661 calories.Interval training = 13,614 calories (less than half) The interval training group showed a NINE TIMESgreater loss in subcutaneous fat than the endurancegroup (when corrected for energy cost)Impact of exercise intensity on body fatness and skeletal musclemetabolism.Metabolism 1994 July; 43(7):814-8.
  16. 16.  15 weeks of 20 minutes per session interval training (3 xpw) Vs 15 weeks of 40 minutes of steady state exercise (3 xpw) Both groups burned the same total calories over the 15weeks and ate the same diet. Steady state group actually gained on average 1lb of fat andincreased lean mass. Interval training group lost 5.5lbs of fat and increased leanmass. Interval training group increased aerobic capacity morethan steady state group.
  17. 17. Statistics aside… In the past five years or so, how many studies havebeen published in peer-reviewed scientific papersshowing that interval training is more effective thanstead state training in helping people lose fat? Several. How many studies have there been in this same timeshowing that steady state training is more effectivethan interval training? Zero. How many people REALLY believe that workingHARDER will NOT yield better results?
  18. 18. How Should I do Cardio Training if Ihave a medical condition or injury?1. Steady State Low Intensity Aerobic Training2. Steady State Interval Aerobic Training3. High Intensity Aerobic Interval Training4. High Intensity Anaerobic Interval Training
  19. 19. Effects of strength or aerobic training on bodycomposition, resting metabolic rate, andpeak oxygen consumption in obese dietingsubjects(Strength training group lost significantly more fat andmaintained more muscle than aerobic group)
  20. 20. Overweight Subjects were assigned to three groups:Diet only, diet plus aerobics, diet plus aerobics plusweights Diet group lost 14.6 lbs of fat in 12 weeks Aerobic group lost only one more pound (15.6lbs) than thediet group (training was 3 times a week starting at 30minutes and progressing to 50 minutes over the 12 weeks) The weight training group lost 21.1 lbs of fat (44% and 35%more than diet and aerobic only groups respectively).
  21. 21. Effects of resistance vs. aerobic training combined with800 calorie liquid diet on lean body mass and restingmetabolic rate. Aerobic group: 4 hours per weekResistance training group: 2-4 sets of 8-15 reps. 10 exercises, threetimes per week. V02 max increased equally in both groups. The resistance training group lost significantly more fat and did notlose ANY LBM, even at only 800 calories per day. The resistance training group actually increased metabolismcompared to the aerobic group which decreased metabolism.
  22. 22. Afterburn Effective fat loss programming hinges on theunderstanding of EPOC. EPOC (Excess post-Exercise Oxygen Consumption) isdefined scientifically as the “recovery of metabolic rateback to pre-exercise levels” and “can require severalminutes for light exercise and several hours for hardintervals.”
  23. 23. Effect of an acute period of resistance exercise on excesspost-exercise oxygen consumption: implications forbody mass management.This study used a circuit training protocol of 3 exercisesfor 4 sets of 10 reps each (12 total sets) in 31 minutes.EPOC was elevated significantly for 38 hours postworkout
  24. 24. Resistance training conserves fat-free mass and restingenergy expenditure following weight lossCompared three groups: Diet only Diet plus aerobic training Diet plus resistance trainingOnly the resistance training group maintained their lean mass and REE;the aerobic training and diet only group did not. In other words – they lost more fat and maintained metabolism –meaning that if the program continued – they would continue to losemore fat than the other groups.
  25. 25. Putting it all together The only truly limited, non-renewable resource youhave is:Time
  26. 26. Therefore we have to have aHIERARCHY…1. Correct nutrition2. See number 13. Activities that burn calories, maintain/promotemuscle mass and elevate metabolism4. Activities that burn calories and elevate metabolism5. Activities that burn calories but don’t necessarilymaintain muscle or elevate metabolism
  27. 27. So for training1. Metabolic resistance training2. Interval based high intensity anaerobic cardio training3. Interval based high intensity aerobic training4. Steady state high intensity aerobic training5. Steady state low intensity aerobic training If I have only 3 hours per week – only use #1 If I have 4-5 hours – use #1 and #2 If I have 5-6 hours – add #3 If I have 6-8 hours – add #4 If I have more than that – add #5
  28. 28. Putting it all together Maximize the benefits of your resistance trainingprogram by creating maximal metabolicdisturbance. Characterized by:Heavy resistanceTime under tension approaching 60sShort/incomplete rest periodsThe use of alternating sets/mini-circuits tomaximize work density
  29. 29. Putting it all together Stability Training – High time under tension but easieron the connective tissue Strength Training – Heavier resistance with short restperiods Power or Group TrainingCombination, full body movements that havecardiovascular aspects as well.
  30. 30. Thank you for attending Questions?Ask one of us for an appointment281-500-6055Medical Fitness Pros2004 S. Mason Rd., Suite A-4Katy, TX 77450MFPros.com

×