Secrets to Permanent Weight Loss

8/8/2019 Secrets to Permanent Weight Loss

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Secrets to Permanent Weight Loss

George Hearn PT, CSCS, NSCA-CPT

Physical Therapist

Certified Strength and Conditioning SpecialistNSCA-Certified Personal Trainer

Master Fitness by Phone Coach

www.MaxximumPerformance.com



Primary Premise

y The best way to lose weight permanently is to not focus on losing weight initially.



Primary Premise

y Seen often--emphasis on weight loss>drasticchange>initial wt.loss>plateau>discouragement>quit

y Better approach-better why¶s>gradual, progressivechange>combination of increased activity/betternutritional choices forhealth/wellness/fitness/performance>weight loss

without emphasis on weight loss.



Purpose of Tonight's Talk

y Alleviate confusion regarding nutrition and exercise

y Understand the dramatic impact they can have on

health and body composition

y Develop a plan that works for you



Plan of Attack

y Look at impediments to success

y

How diets, exercise, motivation really affect results

y Solutions



Wellness and Fitness Defined

y Wellness²state of health measured by markers suchas blood pressure, cholesterol, triglycerides, etc.

y Fitness²the level of ability to perform physical taskssuch as amount of weight lifted, 40-yard dash time,mile-run time, etc.



Why are people confused? (Part 1)

y Deceptive marketing



Infomercial Hormones

y Cortisol

y Insulin

y Growth Hormone



Cortisol²what it does (to us)

y Causes body fat accumulation

y Particularly concentrated in the abdominal region



Cortisol²purpose (what it does f or us)

y Provide energy in times of stress

y Both traumatic and non-traumatic

y Also helps in turnover of tissue



Cortisol²everyday triggers

y Stress

y Work

y Lack of sleep

y Multi-tasking

y Deadlines



Cortisol²supplements

y Not something to block but to manage



Cortisol²management

y Rest >restoration>recuperation

>proper sleep

>timeout>meditation/prayer/quiet

>10 minute sessions

y Good exercise program



Insulin²what it does (to us)

y Makes us fat (via ³evil´ carbs)



Insulin²purpose (what it does f or us)

y Produced by the pancreas

y Regulates blood sugar

y Storage hormone

y Brings things into the muscle cell

y Provides ³fuel in the tank´



Insulin²triggers

y Blood sugar increase>pancreas secretesinsulin>drives sugar into muscle cell

y High levels of simple sugar>overproduction of insulin>rebound hypoglycemic state>stimulatescarbohydrate craving



Insulin Supplements/Diets

y Carb blockers

y Low-carb craze



Insulin Management or Optimization

y Best done through diet and exercise

y Frequent, balanced meals (some lean protein, carbs,

and fat)

y Exercise>makes muscle tissue more receptive toinsulin (increases insulin sensitivity)



Growth Hormone²what it does to us

y Not a negative connotation here±the selling point isthat we need it because it declines as we age.



Growth Hormone²what it does f or us

y Secreted by the pituitary gland>tissue growth>bone,ligament, tendon, muscle

y Very anabolic to muscle and catabolic to fat



Growth Hormone²supplements

y Supposedly stimulate pituitary to release more GH

y None have been proven to work



Growth Hormone²natural enhancement

y Rest>recuperation

y Low stress

y Heavy resistance exercise



Why are people confused? (Part 2)

y Contradictory and confusing diet and exercise books



Top 10 Amazon Diet Book List

y You: On A Diet: The Owner's Manual for WaistManagement by Mehmet C. Oz and Michael F.Roizen

y The Beck Diet Solution: Train Your Brain to Think Like a Thin Person by Judith S. Beck

y The UltraSimple Diet: Kick-Start Your Metabolismand Safely Lose Up to 10 Pounds in 7 Days by Mark Hyman




y The Abs Diet for Women: The Six-Week Plan toFlatten Your Belly and Firm Up Your Body for Life

by David Zinczenko and Ted Spiker

y The Eat-Clean Diet: Fast Fat-Loss that LastsForever! by Tosca Reno

y The 5 Factor Diet by Harley Pasternak M.Sc andMyatt Murphy




y The Weight Loss Cure They Don't Want You to Know About by Kevin Trudeau

y The Best Life Diet by Bob Greene

y The Fat Smash Diet: The Last Diet You'll Ever Need by Ian K. Smith




y Beck Diet Solution Weight Loss Workbook: The 6- Week Plan to Train Your Brain to Think Like a ThinPerson by Judith S. Beck



Exercise Books

y It is interesting to note here that the search word³exercise´ brings up a list of textbooks.

y To get general interest exercise books, you have toadd terms like ³body shaping,´ ³abs,´ or somethingalluding to image.



Image as a Motivator



Image as a Motivator: F itness Magazine Poll

y To hit their ideal weight, 23 percent of women wouldspend a week in jail.

y 21 percent would trade 10 years of their life.

y 85 percent would rather have an extra toe than 50extra pounds.

y In another study, 70 percent were depressed when viewing pictures of models.



Benefits of Exercise

y Improves mood

y Combats chronic diseases (decreases blood pressure,

increases good cholesterol, decreases badcholesterol, prevents osteoporosis, prevents Type II diabetes and some forms of cancer)

y Strengthens heart and lungs



Benefits of Exercise

y Promotes better sleep

y Increases functional strength and endurance

y Improves body composition

y

Contributes to weight loss



Benefits of Good Nutrition

y More energy

y Improved cellular function

y Improved growth and repair of tissue

y

Better skin and hair

y Improved immune function



Benefits of Good Nutrition

y Prevention of chronic diseases

y Lower risk of heart disease

y Maintenance of good mental health

y

Improved body composition

y Weight loss



Weight loss²not the BEST reason for change

y Many people equate being thin with being healthy;this is not always the case

y If you pin your idea of success vs. failure for yourexercise/nutrition plan solely on attaining your

weight loss goal, you may miss many other benefits.



³Chubby Gets a Second Look´ Article

y From the November 11 , 2007, issue of the N ew YorkTimes:

y Two years ago, federal researchers found thatoverweight people had the lowest mortality rate of any weight group.

y 100,000 fewer deaths were reported for people in theoverweight group compared to those with normal

weight.



The Triathlete Story

y Obese man in Texas>dietary and exercisechanges>lost 100 pounds>still with BMI of over 30

y Entered triathlon>finished>competed in severalmore

y Prior to changes>high BP>cholesterol>triglycerides,etc.

y After changes, everything normal but weight



Foege-McMillan Study

Leading diseases written on death certificates:

y Heart Disease

y Cancer

y

Stroke

y Chronic lung disease



Foege-McMillan Study

Actual causes of death:

y Smoking

y Bad diet and lack of exercise

y

Alcohol use



Summary

y Most supplements don¶t work.

y Even if they did, it might not be that good anyway.

y You don¶t have to be ultra fit to be ultra healthy.

y

Weight loss for most should not be THE mostimportant reason to improve their diet and exercise.

y Diet & Exercise>improved health>weight loss



The Wellness Template

y Cardiovascular exercise

y Resistance exercise

y Good Nutrition

y

Recovery



Cardiovascular Exercise²Benefits

y Reduces stress

y May raise metabolic rate

y Burns calories

y

Lowers blood pressure

y Improves blood cholesterol and triglyceride levels





Cardiovascular Exercise²Methods

y The American College of Sports Medicine and theCDC recommend 30 minutes of moderate-intensity physical activity on most days of the week.

y Can include walking, running, stair climbing, andinterval training among other things.



Resistance Exercise²Benefits

y Increases muscle mass

y Increases bone density

y Decreases insulin resistance and improves glucosemetabolism

y May increase HDL and decrease LDL

y May decrease BP depending on protocol



Resistance Exercise²Benefits

y Increased functional strength

y Decreased stress

y Decreased incidence of some forms of cancer

y

Decreased lower back pain (esp. with increasedfunctional ROM)

y Decreased body fat



Resistance Exercise²Methods

y Health benefits may be attained in as little as two 15-20 minute sessions per week.

y Weights, resistance bands, bodyweight, sand bags,rocks

y Four Pillars²locomotion, level changes, pushing and

pulling, rotation

y Progressive over time



Good Nutrition²Benefits

y Carbohydrate²main energy source for fuel, sparesprotein from being converted to glucose, critical forcentral nervous system function (major source of fuel

for the brain)

y Protein-used to build and repair tissue and to makeenzymes, hormones, and other body chemicals.

Most thermogenic food group.

y Fat-energy source, used in production of cellmembranes, «



Good Nutrition²Benefits

y Fat (cont.)- production of eicosanoids (hormone-likehelp regulate blood pressure, heart rate, blood vesselconstriction, blood clotting and the nervous system,

carries vitamins A, D, E and K (fat soluble vitamins)through your body. It also contributes to healthy hair and skin, keeps your body insulated, protects

vital organs and provides satiety (feeling of fullnessafter meals)



Good Nutrition² ³Diet´ Methods

y Hi Carbohydrate/low fat-carbohydrate caloriecontent above 60% total intake with fat content aslow as 10%. Based on theory that fats are less

thermogenic and more easily lead to fat storage.

y Low Carbohydrate-2 types-Atkins-less than 100 gms.of carbs per day and less than 20 gms. initially and

³moderate low carb´ which is roughly 33 percentprotein, carbohydrate and fat.



Good Nutrition- ³Diet´ Calorie Breakdown

y Hi Carb/Low Fat-70% carb, 20% pro., 10% fat. 2000calorie diet-350 gms C, 100 gms. P and 22 gms. F

y Moderate Low Carb-33% carb, 33% pro and 34% fat.2000 cal-165 gms. C, 165 gms. P and 75.5 gms. F

y Zone Diet-40% carb, 30% protein and 30% fat. 2000

calorie diet-200 gms. C, 150 gms. P and 66 gms. F



Good Nutrition-Acceptable MN Ranges

y Institute of Medicine of the National Academies: 45-65% of calories from carbohydrate, 10-35% fromprotein and 20-35% from fats.



Good Nutrition²Compliance

y Protien- (+)stimulates most thermogenic response,high degree of satiety-feel full and don¶t get hungry as quickly. (-)some have suggested increased stress

on kidneys

y Carbohydrate- (+) we like carbs, we think better withsufficient carbs. (-) too many (particularly simple

carbs) may produce excessive insulin response andstimulate cycle of repeated consumption. Combined

with low fat intake decreases satiety possibly making you hungry again too soon.



Good Nutrition²Compliance

y Fat- (+)contributes significantly to satiety frommeals.



Good Nutrition-Simple Approach

y Have a lean protein, starchy carbohydrate(brownrice, sweet potato, etc.) and a fibrous carbohydrateeach meal (broccoli, green beans); equal visual

portions of each everytime you eat.

y Eat 3-5 times per day

y Avoid packaged foods as much as possible; processedfoods nearly always have too many refined carbs.





Recovery²Methods

y Proper sleep-7-8 hours per night for most people

y Time Out-naps, meditation/prayer, sitting quietly

with soothing music

y Freeze Frame(HeartMath)

y Proper nutrition



Nutrition Steps for Change-Dr. John Berardi

y Eat every 2-3 hours

y Eat complete, lean protein with each meal

y Eat fruits and/or vegetables with each food meal

y

Carbohydrate intake comes primarily from fruits and vegetables



Nutrition Steps for Change-Dr. John Berardi

y 25-35% of your energy intake comes from fat

y Drink only non-calorie containing beverages

y Eat mostly whole foods

y

Additionally, eating slower, eating until no longerhungry but not full, drinking 6-8 glasses of water perday are simple things you can work on to greatly improve your nutrition plan





Compliance Programming

y Allows you to measure your progress

y Allows you to see accumulated result of your effort

y Allows you to see patterns in your exercise/nutrition

y

Caltrac/Bodymedia

y Heart Rate monitor with calorie burn component



Thank You!

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Secrets to Permanent Weight Loss