Exercise & Healthy Weight LossExercise & Healthy Weight Lossby Justin Lawlerby Justin Lawler

Spring 2009Spring 2009

Biggest Loser Biggest Loser Wellness WorkshopWellness Workshop

Workshop OverviewWorkshop Overview

Factors contributing to obesityFactors contributing to obesity Exercise Prescription for Weight Exercise Prescription for Weight

ManagementManagement Successful weight controlSuccessful weight control Activity selectionActivity selection Spot ReductionSpot Reduction Weight loss plateaus & pitfallsWeight loss plateaus & pitfalls Attitude adjustmentAttitude adjustment

Obesity EpidemicObesity Epidemic

National statistics from 1999-2000 National statistics from 1999-2000 revealed that obesity rates soared to revealed that obesity rates soared to 30.9% whereas in 1960 only 13.4% 30.9% whereas in 1960 only 13.4% of American adults were obese.of American adults were obese.

Being obese is described as having a Being obese is described as having a BMI BMI ≥ 30kg ≥ 30kg .. M M22 for the general population for the general population

Negative health consequences can follow with Negative health consequences can follow with a BM I in the “obese” range.a BM I in the “obese” range.

Causes of ObesityCauses of Obesity

Many factors can be attributed to obesity, Many factors can be attributed to obesity, ultimately a positive caloric balance (taking ultimately a positive caloric balance (taking in more calories than are expended) leads in more calories than are expended) leads to obesityto obesity

GeneticsGenetics LifestyleLifestyle Food intake & types of food eatenFood intake & types of food eaten Daily Caloric ExpenditureDaily Caloric Expenditure

Maintaining a Healthy WeightMaintaining a Healthy Weight

Assessing Daily Caloric Need (# of calories needed to Assessing Daily Caloric Need (# of calories needed to sustain current weight) assuming activity levels stay sustain current weight) assuming activity levels stay the same.the same.

Contributors to Daily Caloric Needs

Resting Metabolic

Rate (60-70%)

Thermic Effect of

Food (10%)

Activity (20-30%)

How to gain, lose, or maintain your How to gain, lose, or maintain your weight? It’s as simple as an equation!weight? It’s as simple as an equation!

Simple formula:Simple formula: If your caloric intake from food is………If your caloric intake from food is………

= = ((RMR + Calories from Activity + Thermic effect of food)RMR + Calories from Activity + Thermic effect of food) then you will maintain your weightthen you will maintain your weight

> > ((RMR + Calories from Activity + Thermic effect of food)RMR + Calories from Activity + Thermic effect of food) then you gain weightthen you gain weight

< < ((RMR + Calories from Activity + Thermic effect of food)RMR + Calories from Activity + Thermic effect of food) then you will lose weightthen you will lose weight

Calculating Resting Metabolic RateCalculating Resting Metabolic Rate

Resting Metabolic Rate (Calories/Day) =Resting Metabolic Rate (Calories/Day) =370 + (21.6 x fat free mass in kg)370 + (21.6 x fat free mass in kg)

Example: a man weighs 220lbs (100 kg) Example: a man weighs 220lbs (100 kg) and has a body fat percentage of 20%. and has a body fat percentage of 20%. His fat mass would be 20kg and his lean His fat mass would be 20kg and his lean mass would be 80kg. mass would be 80kg.

His RMR would be 370 + (21.6 x 80) = His RMR would be 370 + (21.6 x 80) = he burns 2098 calories/day without any he burns 2098 calories/day without any exercise!exercise!

Successful Weight ControlSuccessful Weight Control

It’s not just cutting calories!It’s not just cutting calories! There needs to be a balance between There needs to be a balance between

the # of calories consumed and the the # of calories consumed and the # burned – this requires exercise!# burned – this requires exercise!

Regular physical activity, along with Regular physical activity, along with healthy eating is much more healthy eating is much more effective at keeping the weight off in effective at keeping the weight off in the long run than any diet. the long run than any diet.

Successful Weight ControlSuccessful Weight Control

Aerobic ExerciseAerobic Exercise Elevates metabolism Elevates metabolism

during & afterduring & after Strength TrainingStrength Training

Helps to build lean Helps to build lean musclemuscle

Good eating & good Good eating & good exercise = success!exercise = success! 1-2 pounds/week safely 1-2 pounds/week safely

(this equates to a caloric (this equates to a caloric deficit of 3500-7000 per deficit of 3500-7000 per week)week)

Set realistic goals & Set realistic goals & start slowlystart slowly

Combined Approach for Weight LossCombined Approach for Weight Loss

ACSM recommends a combined approach of ACSM recommends a combined approach of exercise and moderate caloric restriction for exercise and moderate caloric restriction for people attempting weight losspeople attempting weight loss

Specific Recommendations for weight loss Specific Recommendations for weight loss with exercise:with exercise:

Frequency 5-7 daysFrequency 5-7 days Intensity: initially moderate (40-60% of HRR), Intensity: initially moderate (40-60% of HRR),

then progressing to higher intensity (50%-then progressing to higher intensity (50%-75% of HRR)75% of HRR)

Duration progress from short, easily tolerated Duration progress from short, easily tolerated bouts to 45-60 minutes daily.bouts to 45-60 minutes daily.

Calorie Burners!Calorie Burners!Activity (kcal/min)Activity (kcal/min) 120 lb120 lb 140 lb140 lb 160 lb160 lb 180 lb180 lb

BasketballBasketball 7.57.5 8.88.8 10.010.0 11.311.3

BowlingBowling 1.21.2 1.41.4 1.61.6 1.91.9

Cycling (10 mph)Cycling (10 mph) 5.55.5 6.46.4 7.37.3 8.28.2

Dancing (aerobic)Dancing (aerobic) 7.47.4 8.68.6 9.89.8 11.111.1

Dancing (social)Dancing (social) 2.92.9 3.33.3 3.73.7 4.24.2

GardeningGardening 5.05.0 5.95.9 6.76.7 7.57.5

Golf (pull/carry clubs)Golf (pull/carry clubs) 4.64.6 5.45.4 6.26.2 7.07.0

Golf (power cart)Golf (power cart) 2.12.1 2.52.5 2.82.8 3.23.2

HikingHiking 4.54.5 5.25.2 6.06.0 6.76.7

JoggingJogging 9.39.3 10.810.8 12.412.4 13.913.9

RunningRunning 11.411.4 13.213.2 15.115.1 17.017.0

Sitting, quietlySitting, quietly 1.21.2 1.31.3 1.51.5 1.71.7

Skating (ice and roller)Skating (ice and roller) 5.95.9 6.96.9 7.97.9 8.88.8

Skiing (cross country)Skiing (cross country) 7.57.5 8.88.8 10.010.0 11.311.3

Skiing (water and downhill)Skiing (water and downhill) 5.75.7 6.66.6 7.67.6 8.58.5

Swimming (crawl, mod. Swimming (crawl, mod. Pace)Pace)

7.87.8 9.09.0 10.310.3 11.611.6

TennisTennis 6.06.0 6.96.9 7.97.9 8.98.9

WalkingWalking 6.56.5 7.67.6 8.78.7 9.79.7

Weight TrainingWeight Training 6.66.6 7.67.6 8.78.7 9.89.8

Some Alternative Exercises…Some Alternative Exercises…

Mountain BikingMountain Biking In-Line SkatingIn-Line Skating WalkingWalking DancingDancing HikingHiking BoxingBoxing Cross-country Cross-country

SkiingSkiing Water Sports & Water Sports &

SwimmingSwimming

Can I Spot Reduce?Can I Spot Reduce? Exercises that focus on Exercises that focus on

a certain area may a certain area may improve the tone or improve the tone or endurance of the endurance of the muscles, but they don’t muscles, but they don’t burn fat! burn fat!

Aerobic exercise is Aerobic exercise is needed to elevate the needed to elevate the heart rate and burn fat.heart rate and burn fat.

As a person establishes As a person establishes a caloric deficit through a caloric deficit through regular aerobic regular aerobic exercise, fat loss occurs exercise, fat loss occurs all over the body, not all over the body, not just the parts you want just the parts you want to see the decrease!to see the decrease!

Plateaus & PitfallsPlateaus & Pitfalls Weight-Loss WoesWeight-Loss Woes

Determine the cause-balance the equation!Determine the cause-balance the equation! Exercise Your OptionsExercise Your Options

Increase amount of time spent exercising or the intensityIncrease amount of time spent exercising or the intensity Get Off the PlateauGet Off the Plateau

Vary your program – shake things up & keep motivated!Vary your program – shake things up & keep motivated! Things to keep you on track:Things to keep you on track:

Keep RecordsKeep Records Planning Meals/Snacks (portion control & consistent meals)Planning Meals/Snacks (portion control & consistent meals) Establishing a support systemEstablishing a support system Goal setting with outcome-oriented goalsGoal setting with outcome-oriented goals Designing a reward system-purchase new clothes, buying hobby Designing a reward system-purchase new clothes, buying hobby

items, taking a trip, attending special events, etc.items, taking a trip, attending special events, etc. Watch out for gimmicks that promise unrealistic or unhealthy Watch out for gimmicks that promise unrealistic or unhealthy

weight loss. weight loss. Even if not harmful, they do not lead to weight loss. Even if not harmful, they do not lead to weight loss.

This is achieved through regular exercise & good nutrition!This is achieved through regular exercise & good nutrition!

Adjust your AttitudeAdjust your Attitude ““Restricting calories is the best way Restricting calories is the best way

to lose weight.”to lose weight.” Healthy relaxed eating in response to Healthy relaxed eating in response to

hunger and satiety cues is the key to hunger and satiety cues is the key to developing a comfortable relationship developing a comfortable relationship with food & avoiding eating disorders.with food & avoiding eating disorders.

““Exercise is necessary to lose and Exercise is necessary to lose and keep weight off.”keep weight off.” Exercise is an excellent way to improve Exercise is an excellent way to improve

one’s health and enhance quality of life.one’s health and enhance quality of life.

Key RemindersKey Reminders

1.1. Don’t start out too hard or too fast or you Don’t start out too hard or too fast or you may injure yourself or quit before may injure yourself or quit before enjoying any benefit.enjoying any benefit.

2.2. Always concentrate on enjoying yourself, Always concentrate on enjoying yourself, rather than on what a particular exercise rather than on what a particular exercise might do for you.might do for you.

3.3. Keep your exercise comfortable and only Keep your exercise comfortable and only increase intensity after your body increase intensity after your body becomes accustomed to new activity becomes accustomed to new activity levels.levels.