![Page 1: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/1.jpg)
![Page 2: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/2.jpg)
ObesityOverweight: BMI = 25.0 - 29.99
Obesity
BMI ≥ 30
Body fat > 25% for men
Body fat > 30% for women
Americans:
Overweight: 32%
Obese: 34%
![Page 3: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/3.jpg)
![Page 4: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/4.jpg)
See How I gained and lost weight from Here
Important
![Page 5: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/5.jpg)
ObesityGenetic factors
25% of the transmissible variance for fat mass and percent body fat
Cultural factors (30%)
Individual choices (45%)
![Page 6: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/6.jpg)
Calorie
A measure of HEAT
(1 calorie = heat required to raise 1 gram of water by 1 degree Celcius in temperature)
Heat, or Calorie, represents Energy
![Page 7: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/7.jpg)
Weight LossCaloric balance or imbalance
Energy In > Energy Out = Weight Gain
Energy In < Energy Out = Weight Loss
Examples
Energy In: Big Mac 540 kcal
Energy Out: Run 40 minutes
![Page 8: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/8.jpg)
Energy OutCaloric expenditure
1. Resting Metabolic Rate = 60-75%
2. Thermic effect of food = 10%
3. Physical activity = 15-30% of daily caloric expenditure
Example 3000 calories in one day
RMR = 1,800-2250 kcal
TEF = 300 kcal
PA = 450-900 kcal
![Page 9: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/9.jpg)
Energy In
Fat = 9 calories per gram
Alcohol = 7 calories per gram
Carbohydrate = 4 calories per gram
Protein = 4 calories per gram
![Page 10: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/10.jpg)
Weight LossReduce ‘Energy In’ and/or Increase ‘Energy Out’...
…500-1000 fewer calories per day(3,500-7,000 fewer calories per week)
Recommendations:1-2 lbs of weight loss per week
![Page 11: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/11.jpg)
Reducing Caloric Intake
![Page 12: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/12.jpg)
Reducing Calorie Intake
![Page 13: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/13.jpg)
Rapid Weight Loss / Low Calorie Diets
= weight loss greater than 1-2 pounds per week.Where does the weight loss come from?
Water loss, Muscle loss, etc.Metabolic rate?
![Page 14: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/14.jpg)
Caloric Intake and Resting Metabolic Rate
![Page 15: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/15.jpg)
Metabolic RateResting Metabolic Rate is VO2 measured at rest
ave. resting VO2 = 3.5 ml/kg/min
Estimated RMR = 1 kcal/kg/hourFor a 183 pound person, RMR = 2000 kcals.
60-75% of daily caloric expenditure
![Page 16: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/16.jpg)
Metabolic RateGenetics
Gender
Fat-free mass
Dieting
Hormones (e.g. Thyroid hormones, etc)
Over eating (thermogenesis)
Medications/Drugs
![Page 17: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/17.jpg)
Increasing Caloric Expenditure
![Page 18: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/18.jpg)
Physical Activity and Body Fat
![Page 19: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/19.jpg)
Exercise and Weight Loss
Exercise aloneless effective than diet aloneDuration:
> 2000 calories/wk
EXAMPLES OF KCAL expenditure
0.77 kcal / kg / mile for walking
1.53 kcal / kg/ mile for running
![Page 20: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/20.jpg)
Exercise and Weight Loss
Exercise may be most critical to help maintain weight loss
Exercise helps to maintain muscle mass and metabolic rate
![Page 21: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/21.jpg)
Exercise and Weight Loss
Aerobic exercise v Resistance exercise
WORKOUT CALORIES
resting metabolic rateAerobic Exercise: Duration versus Intensity
![Page 22: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/22.jpg)
Fat Burning Zone?
![Page 23: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/23.jpg)
Exercise and Fat Metabolism
Is low-intensity exercise best for burning fat? [A Closer Look 4.3] 40
% fa
t
60%
fat
~20
% fa
t
300
tota
l kc
als
600
tota
l kca
ls
900
tota
l kca
ls
![Page 24: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/24.jpg)
Successful Weight Loss
diet and exerciseDiet: limited caloric intake (source of calories is unimportant)Exercise: increase physical activity
![Page 25: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/25.jpg)
Genetics
Body Type / Somatotype
Weight Gain
![Page 26: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/26.jpg)
Caloric intake greater than caloric expenditure.
25-30 calories per pound of body weight to gain weight (20 calories per pound to maintain weight)...or...500-1000 extra calories per day.
Weight Gain
![Page 27: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/27.jpg)
Weight Gain
Caloric distributionCarbohydrates - 60 to 70% of total caloriesProtein - 10 to 15% of total caloriesFat - remainder of total calories.
![Page 28: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/28.jpg)
Weight Gain
Example for 200 pounds.Carbohydrates: energy for anabolism (~3000 kcals)Protein: amino acids for anabolism (~1200 kcals)Fat: can’t avoid it (~800 kcals)
PSM
![Page 29: Effective Weight loss exercise tips and secrets inside](https://reader035.vdocuments.us/reader035/viewer/2022070518/58e862041a28ab007c8b4e69/html5/thumbnails/29.jpg)
Recovery/RestEccentric muscle contractions damage muscle proteins.Proteins are replaced for the next 48 hours or more.Adequate rest and recovery period are critical for complete muscle repair and growth
Weight Gain