THE SCIENCE OF FAT LOSS PART 2 · 2 THE SCIENCE OF FAT LOSS PART 2 Looking at a variety of studies you will consider the impact of different forms of training and their role in fat

LIFT THE BAR EDUCATION WORKBOOK

B Y J A M E S K R I E G E R

THE SCIENCE OF FAT LOSS PART 2

I M PA C T S O F R E S I S T A N C E , I N T E R V A L A N D E N D U R A N C E T R A I N I N G O N F AT L O S S

LIFT THE BAR EDUCATION


Looking at a variety of studies you will consider the impact of different forms of training and their role in fat loss.

The science of fat loss part 2:The impact of resistance, interval and endurance training on fat loss.


James Krieger



Introduction

Introduction to the impact of exercise on energy expenditure

The impact of resistance training on energy expenditure

Impact of exercise on the slowdown of RMR during weight loss,

The impact of EPOC on energy expenditure

Impact of Interval training and building muscle on energy expenditure

Repartitioning effect

Impact of exercise on appetite

Fasted Cardio and course summary

02

03

04

05

06

07

08

09

LESSONS

01



This workbook will help you get the most out of the course. You will see the book mirrors the courses lesson format. For each lesson there are a number of aims that represent the key learning points for that section of the course. We have provided space to write your notes as you go through and there is spare note space at the end of the workbook in case you need more than we have provided for any of the lessons.

The space for action points is where the magic happens. We all know that learning is only useful if we do something with the knowledge so for each lesson make a note of what you are going to do as a result of what you have learnt. Make the action as specific as possible and set yourself a manageable timeframe. If you have some kind of to do list or schedule of action points make sure you transfer these actions to that and get them done.

Each lesson has 2-3 quiz questions that need to be completed on the members site in order to proceed. We have provided space for you to make a note of your answers to these questions as you go through the content so you are prepared for the questions. Not only will this workbook help you as you complete the course but, if used effectively, it will also provide you with a source of key information you can refer back to.

Good Luck!

How to use this workbook




THE JOURNEY: A GUIDE TO NUTRITIONAL COACHING05

AIMS:

Key Learning Points

ORIENTATE THE MAP

Client consultation and baselines

― Learn how to prepare for a client ― Decide what information you need to know to work with a client ― Consider how best to gather the information

LESSON:

01


THE JOURNEY: A GUIDE TO NUTRITIONAL COACHING06

Action Points

Quiz Questions

1. Name two areas of information we might want to explore from a client’s past (where have they been)

2. What baseline information should we look to Gather?

AimsThis section will highlight the main learning focus for the lesson

Key Learning PointsUse this area to make notes as you go through the lesson

Action PointsSummarise your learning from the lesson. What actions are you going to take as a result of what you’ve learnt? When are you going to complete it?

Quiz QuestionsWrite your answers to the questions here in preparation for completing the online quiz.



AIMS:

Key Learning Points

― Introduction to the ways exercise can impact fat loss

LESSON:

01

Introduction



Action Points

Quiz Questions

1. What makes up physical activity?

2. What are the benefits of exercise in relation to fat loss?

3. Approximately how much weekly physical activity seems to be required for long term weight maintenance?



AIMS:

Key Learning Points

Introduction to the impact of exercise on energy expenditure

― Look at the 3 ways in which exercise can impact fat loss ― Consider the impact of exercise generally on energy expenditure

LESSON:

02



Action Points

Quiz Questions

1. How do volume, intensity and duration interact?

2. True or False? EPOC can have a significant impact on energy expenditure



AIMS:

Key Learning Points

The impact of resistance training on energy expenditure

― Look at the impact of resistance training on energy expenditure and consider the impact of variables such as tempo, rest intervals and supersets

LESSON:

03



Action Points

Quiz Questions

1. Studies show what kind of range of energy expenditure in 24 hours as a result of a resistance training session and related EPOC?

2. True or false, if volume is equated intensity has a significant impact on energy expenditure?

3. How does volume impact energy expenditure?

4. What is the impact of rest periods supersets and tempo on energy expenditure?



AIMS:

Key Learning Points

― Look at the impact of EPOC on energy expenditure ― Look at the mechanisms behind the impact of resistance training on RMR and EPOC

LESSON:

04

The impact of EPOC on energy expenditure



Action Points

Quiz Questions

1. When work matched what was the difference in EPOC following resistance training vs steady state training?

2. When looking at the results of studies what is important to note?

3. What are the mechanisms behind the impact of resistance training on RMR and EPOC?



AIMS:

Key Learning Points

― Look at the ways in which exercise may impact the slowdown of RMR during weight loss

LESSON:

05Impact of exercise on the slowdown of RMR during weight loss



Action Points

Quiz Questions

1. True or false? Resistance training will prevent the slowdown of RMR during weight loss

2. What is the impact of resistance training and aerobic exercise in terms of preventing a weight loss induced decline in total energy expenditure and NEAT?



AIMS:

Key Learning Points

― Look at the science behind claims that HIIT and building muscle can each cause a significant increase energy expenditure

LESSON:

06

Impact of Interval training and building muscle on energy expenditure



Action Points

Quiz Questions

1. What is the main potential advantage to interval training over steady state training?

2. How much does muscle contribute to RMR



AIMS:

Key Learning Points

― Learn what makes up fat free mass (FFM) and the impact of exercise on fat free mass during weight loss

― Answer the question does HIIT help reduce abdominal fat?

LESSON:

07 Repartitioning effect



Action Points

Quiz Questions

1. How do studies show resistance and endurance training impact FFM during weight loss?

2. What impacts fat free mass?

3. Does the science support the claim that high intensity interval trianing will help target reductions in abdominal fat?



AIMS:

Key Learning Points

― Understand the impact of exercise on appetite and the difference between creating a calorie deficit using exercise or food restriction

― Look at whether HIIT has an impact on appetite

LESSON:

08

Impact of exercise on appetite



Action Points

Quiz Questions

1. What do studies show happens to appetite when you restrict food?

2. What do studies show happens to appetite when you create a deficit via exercise?

3. What are the characteristics of compensators?



AIMS:

Key Learning Points

― Look at how fasted cardio impacts fat loss ― Summarise the course learnings

LESSON:

09

Fasted Cardio and course summary



Action Points

Quiz Questions

1. What is the process by which fasted cardio impacts fat loss?

2. When might you consider using cardio?

3. What are considerations when using exercise for fat loss?



Notes



Notes



Notes



Key Learning / Action Date for Completion

Action Plan

Congratulations on completing the course. The key with any education is how you intend to use what you’ve learnt. Take the time to consider the knowledge you have gained during this course and how you are going to implement it or change what you currently do. Use the space below to summarise or to plan and set goals for the implementation or follow up phase.

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THE SCIENCE OF FAT LOSS PART 2 · 2 THE SCIENCE OF FAT LOSS PART 2 Looking at a variety of studies you will consider the impact of different forms of training and their role in fat