Diet and Exercise
- Caloric restriction without exercise
- Loss of muscle
- Subsequent greater loss of resting metabolic rate (RMR)
- No toning effect
- Greater likelihood of regaining weight
- Exercise is the leading predictor of long term weight maintenance
- Loss of muscle
- Exercise without proper Dietary Intervention
- Much more activity must be performed for longer periods for even a modest loss of weight
- Exercise or activity must be performed most days of the week.
- Aerobic Exercise
- progress to at least 45 minutes, 60-90 minutes recommended
- Anaerobic Exercise
- hastens fat loss and restores muscle mass
- but does not significantly reduce body weight without dietary changes
- Much more activity must be performed for longer periods for even a modest loss of weight
Weight Loss versus Fat Loss
- With a typical exercise program, it is common to maintain weight, yet lose fat and gain muscle
- Girth can decrease since muscle is denser than fat.
- A sheer gain in muscle results in a lower percent of body fat
- Improvements in diet may be needed for substantial loss of fat
- Regular Body Composition Tests can assess the effectiveness of a program
- Absolute weight of fat and lean body weight should be tracked and analyzed
- Dietary and exercise goals can be adjusted accordingly
Combining Anaerobic and Aerobic Activity
- Aerobic exercise burns fat during exercise, but has little effect on calorie expenditure after exercise
- Aerobic exercise should begin "light" and progress to "somewhat" hard throughout the first few weeks
- Progressively longer durations and intensities
- Higher intensities
- associated with higher dropout rates for beginners
- can be implemented later for more time-efficient workouts
- Aerobic exercise should begin "light" and progress to "somewhat" hard throughout the first few weeks
- Intense anaerobic exercise increases the metabolism hours after exercise
- Intense exercise (eg. weight training, HIIT, plyometrics, sprints) can increase metabolic rate for hours after the vigorous workout.
- Weight training
- Restores muscle that had been lost over the years from sedentary modern lifestyle.
- One pound of muscle can burn 30 to 50 Calories a day
- One pound of fat burns only 3 Calories a day
- Restores muscle that had been lost over the years from sedentary modern lifestyle.
