Body CompositionBody Composition
Here Today Gone Here Today Gone TomorrowTomorrow
As seen on TV
Shake it or Shock it
Boot Camp
Bottom Line- Calories OUT
Does it Matter?Does it Matter?
Increase Strength
Manage Weight
Stronger Heart
Improve Cholesterol
Improve Arthritis Symptoms
Decrease risk of Blood Clots
Improve Immune System
And…And…
Improve Weight Lowers Risk for:
Heart Disease Diabetes Sleep Apnea Cancer And Many Other Diseases
And reverse some of these diseases
Use It or Lose It?Use It or Lose It?
God’s most complicated creation
Imagine your favorite car
You Must Maintain It.
Reduces the risk of: Heart Disease- Coronary Bypass $20,673 Cancer- Chemotherapy $17,617 High Blood Pressure- Angioplasty $12,500 Diabetes- Foot Amputation- $65,000 Sleep Apnea- 4 hours of Sleep/Night 9% of national medical bill, or $93
billion/year
It’s All About Calories…It’s All About Calories…
New England Journal of Medicine
2 years- 811 overweight people in Baton Rouge and Boston
Low carb, high carb, low protein, high protein- eat whatever
750 calorie deficit, 90 minutes of exercise/week
Sustained loss of 9 lbs, 2 inches over two years!
Eat Foods - High in fiber, low in calories and saturated fat
Your Body is a BankYour Body is a Bank
Calories in- Calories out= Weight Loss
3500 calories deficit = 1lb Weight Loss
It’s THAT SIMPLE!
BMR X 1.5= Caloric intake to maintain weight
Reduce by 250-500 calories
Your Body is a BankYour Body is a Bank
Calories in- Calories out= Weight Loss
Exercise to make deductions 100 calories burned/ 2,000 steps 100 calories per day/ 1 lbs of muscle
Increasing muscle mass and activity is the
best way to keep those
calories flowin’
To Sum Up…To Sum Up…
Calories in- 500- 750 below 1.5 BMR Cut a few of those calorie dense foods!!! Bury Diets with forever!!!
Calories out Increase steps Increase resistance training 3500 calories/lb.
Resistance TrainingResistance Training
Slow, step by step process that builds muscles
Muscles breakdown then rebuild
More neural muscular connections are made
Women, Trust Me…Women, Trust Me…
Resistance training will not make you look manly!
Will give you a more feminine shape
Helps with posture
Healthy is attractive!
Workout Terms to KnowWorkout Terms to Know
Reps and Sets
Slow Burn
Fast Pace
Burnouts
Plateau Effect
You Should Always…You Should Always…
Stand up Straight
BREATHE!!! COUNT EVERY REPETITION
MOVE SLOW---Hence, SLOW Burn…
Drink Water
STOP if you feel dizzy
Your last one should be tough
Switch up your workouts
Failure principle
If you miss one dose…
How to AdvanceHow to Advance
Increase resistance
“Curl the band” method
Should be able to do 10 in the first set
Should NOT be able to do more than 10 in second set
Advance to dumbbells if necessary
Noticing ImprovementNoticing Improvement
Do not be discouraged!
How do your clothes fit?
Any comments on your weight?
Every extra movement, exercise, step is making you a healthier person!
Muscles make neural connections before they increase in mass
Weigh yourself everyday if possible!!! Scales are not perfect
Make sure you eatMake sure you eat
Brain and body need fuel before workout (within 10 minutes if possible)
Sandwiches, salads, pasta dishes, fruits/vegetables
No need for extra protein 1 hour before 50% of blood to digestion 70-90% to muscles
Exercise InjuriesExercise Injuries
Overuse injuries are the most common!
3 Degrees of Pain
Increase workouts gradually
New shoes every 500 miles or 3 months
Run on grass or soft surface
See doctor for chronic injuries, could be sign of something else
StretchingStretching
American College of Sports Medicine says “it doesn’t matter!”
If you like to stretch… Then stretch. If not, okay!
The most important means of reducing pulled muscles is by strengthening them!
Joint PainJoint Pain
Sore Knee- Strengthen quadriceps!
Sore Shoulder- Shoulder Shrugs
Sore hamstrings- Glute raises!
Strained Achilles- Calf Raises
Exercise lightly the area that’s giving you trouble!!!
2nd Degree Burns2nd Degree Burns
Soreness makes people quit!
This is a good thing!
Always occurs during initiation, or improvement
NATURAL PROCESS
P.R.I.C.E
Prevention, Rest, Ice, Compression, Elevation
