Rev Up Your Metabolism -

for peak weight loss, sports performance,

and energy.

Presented by Danielle Derr, RD with Alere and

Katie Shaffer-Missey, Director of Fitness Services with Plus One

Thursday, June 17, 2010

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Terms

Metabolism

The chemical processes occurring within a living cell or

organism that are necessary for the maintenance of life.

Resting or Basal Metabolic Rate

Minimum number of calories to maintain vital functions

Breathing

Digestion

Heart beat

Dreams

60-70% of total caloric needs

Total Energy Expenditure

The total amount of calories needed for vital functions,

activities of daily living and exercise

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Determining Your Resting Metabolism

Formulas

– Harris-Benedict equation

– BW = body weight in kilograms, HT = height in cm, Age in years

– Men: RMR = 66.473 + 13.751*BW + 5.0033*HT - 6.755*Age

– Women: RMR = 655.0955 + 9.463*BW + 1.8496*HT - 4.6756*Age

– Mifflin St. Jeor (more accurate)

– Male: RMR = 10*BW + 6.25*HT – 5*Age + 5

– Female: RMR = 10*BW+ 6.25*HT – 5*Age – 161

Indirect Calorimetry

– Measures respiratory gasses

– Burning 1 calorie (Kilocalorie) requires 208.06 milliliters of oxygen

– Oxygen uptake requires a precise measurement of the volume of expired air and of the

concentration of oxygen in the expired air

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Using Indirect Calorimetry to Measure RMR

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Available at the LifeConnections Fitness Center

Inexpensive – cost $30 (body composition and

waist circumference included)

Quick – takes about 10 minutes

Accurate – has been validated

– Error rate is +/- 25 calories if all guidelines are followed

Guidelines for most accurate result:

– No food at least 4 hours before (water is ok)

– No caffeine at least 4 hours before

– No exercise at least 4 hours before

– No smoking at least 1 hour before

– No supplements or medications containing Ephedra, Ma

Huang, or Pseudoephedrine for at least 4 hours before

– Avoid testing during menstrual cycle

Determining Total Energy Expenditure

Once RMR determined (by formula or indirect calorimetry), multiply by an

Activity Factor

– 1.200 = sedentary (little or no exercise)

– 1.375 = lightly active (light exercise/sports 30 minutes 1-3 days/week, approx. 590 Cal/day)

– 1.550 = moderately active (moderate exercise/sports 30 minutes 3-5 days/week, approx. 870

Cal/day)

– 1.725 = very active (hard exercise/sports 45-60 minutes 6-7 days a week, approx. 1150

Cal/day)

– 1.900 = extra active (very hard exercise/sports and physical job, approx. 1580 Cal/day)

To figure out calories for weight loss, subtract 500-1000 calories from TEE

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Factors that Affect Resting Metabolic Rate

Uncontrollable Factors

– Age

– Gender

– Height/Surface Area

Difficult to Control Factors

– Outside Temperature

– Stress

– Fidgeting

– Hormones

Controllable Factors

– Diet

– Exercise

– Body Composition

– Weight

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Rev Up Your Metabolism with Diet

Diet

– Very Low Calorie Diets

» A significant reduction in calories (< 1200 calories for women,

< 1500 calories for men) will reduce RMR

» Acts as impending starvation, RMR decreases to conserve calories

» The more severe the calorie restriction, the lower your RMR will go

» To avoid this, use modest reductions in calorie (500-1000 calorie

reduction) when trying to lose weight and reduce calories slowly

– Skipping Meals

» The calories required to digest meals can increase calorie needs by

up to 10%/day

» Eat small frequent meals throughout the day to give your metabolism

a boost

– Dieting Without Exercise and/or Fast Weight Loss

» Reducing calorie intake without exercise or losing weight too fast will

decrease muscle mass therefore decreasing metabolic rate

» Lose no more than 1-2#/week and make sure exercise is included in

your routine

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Rev Up Your Metabolism With Exercise

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Fun Facts:

– Running or cycling (Cardio) burns 10-12 calories/min

vs. weight lifting which burns 8-10 calories

– Extra calories are burned once exercise is completed

– A metabolic spike of 25% occurs after weight lifting to

repair muscle tissue, therefore weight training is

recommended for increasing metabolism

– At rest, muscle burns 35-50 calories/day, fat burns 2

calories

– Fat takes up more space than muscle does

– One pound of fat is about three times the size of a

pound of muscle tissue

Effects of Exercise on Metabolism

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Mild to moderate exercise increases

– Lipolysis (breakdown of fat)

– Blood flow to muscles and fat

Exercise increases the number and density of

mitochondria (power house of the cell that burns

fat)

Builds muscle mass - micro-tears in muscles

increase blood flow to build and repair muscle

Rating of Perceived Exertion

Rating Description

1 VERY LIGHT

2 FAIRLY LIGHT

3 MODERATE

4 SOMEWHAT HARD

5 HARD

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7 VERY HARD

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9

10 VERY VERY HARD (MAXIMAL)

References

Borg GAV. Borg’s Rating of Perceived Exertion and Pain Scales. Champaign, IL:

Human Kinetics, 1998.

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Strategies to Rev Your Metabolism

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Vary the type of exercise

Progressively increase exercise

Low to moderate-intensity exercise, longer

duration workouts (RPE 2-4)

– Increases mitochondrial density

Higher intensity, short duration workouts

(RPE 6-8)

– Increases caloric expenditure and fat loss

Combined strength and cardio workouts

(RPE 4-6)

– Increases caloric expenditure and fat loss

Increase Daily Movement for Weight Loss & Energy

Move more to burn calories and add activity to your

day

Take the stairs

Park farther away to increase steps

Go for an evening walk

Take a stretch break

Walk the dog

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Workouts to Rev Your Metabolism

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Monday: High Intensity Aerobic Interval Training

– Complete 6 -10 exercise intervals

– 2 minutes hard, 1 minute easy

– Total workout 30 – 40 minutes

Tuesday: Moderate Intensity Long Duration

– Continuous sub-maximal aerobic exercise for 40-60

minutes

– RPE 5-7

Wednesday: Interval Training with Pick Ups

– Complete 4-6 exercise intervals

– 30 second pick-ups every 4.5 minutes

– Total workout 20 – 30 minutes

Workouts to Rev Your Metabolism

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Thursday: Circuit Resistance Training

– Circuit of 10 resistance exercises, 10 repetitions,

2-3 sets, little to no rest between exercises

– Total Workout: 20 – 30 minutes

– Example:

1. Squats

2. Push-ups

3. Bridges

4. Row – Scapula Retraction

5. Clam Shells – Hip Strengthener

6. Plank with Leg Extension

7. Shoulder Press

8. Reverse Lunge

9. Bicep Curl

10.Tricep Pushdowns

Workouts to Rev Your Metabolism

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Friday: Pyramid Training

– Start at an easy warm-up level

– Increase your intensity (speed/grade/resistance)

every 3-4 minutes

– Until RPE of 8 has been reached

– Back off every 3-4 minutes until cool-down or go

straight to cool down

– Total workout 20 - 60 minutes

Weekend Workout: Random Workouts

– Change duration/intensity of different aerobic

exercise (2 minutes, 4 minutes or 6 minutes)

» Rotation 1: Treadmill 2 minutes, Elliptical 4 minutes, Bike 6

minutes

» Rotation 2: Elliptical 6 minutes, Bike 4 minutes, Treadmill 2

minutes

» Rotation 3: Bike 2 minutes, Treadmill 6 minutes, Elliptical 2

minutes

What if You Suspect Your Metabolism is Low?

Get resting metabolic rate tested

If you’re eating below that number, gradually

increase calories to only 250-500 calories below

TEE

Exercise - variety and strength training must be

included

Give it time

– You might not see number changes on the scale but may

be gaining lean body mass

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SMART Weight Loss Program

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Here’s what you get:

A Pre and Post Individual Assessment including health history, goal

setting, resting metabolic rate, body composition, and a SmartKey to track

your workouts

Personal Training: 20 total group sessions with five people maximum per

group

Nutrition Education: 1 class per week by Registered Dietician (lecture or

support group format), café tour

Individual Health Coaching by Alere for employees only (optional)

For more information or to register, please contact:

fitnesscenterstaff@cisco.com

Questions

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Additional Health Resources

for Cisco Employees & Families

LifeConnections Health Center

www.ciscolifeconnections.com

– Onsite medical facility for Cisco employees and

their families

Alere, formerly Matria Healthcare

www.alerehealthconnections.com

– Online health information, condition management

and health coaching services

HealthConnections

wwwin.cisco.com/go/health

– Cisco’s health-enhancement program, with

information and resources to take charge of your

health in the areas of nutrition, fitness, sleep, life

balance, preventive care, and condition

management

Additional Health Resources

for Cisco Employees & Families

OptumHealth Behavioral Solutions

www.liveandworkwell.com

– Confidential Employee Assistance Program

(EAP) services for Cisco employees and their

families

LifeConnections Fitness Center powered by

Plus One

http://wwwin.cisco.com/wpr/empserv/fitness/us/ca_sanjose/

– Onsite fitness center located in SJC-Q. Offers

multiple specialty areas for exercise, group fitness,

stress management, one-on-one personalized

instruction, teambuilding, and social networking.

Upcoming Events at LifeConnections Health Center

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