Body Composition Here Today Gone Tomorrow As seen on TV Shake it or Shock it Boot Camp Bottom Line- Calories OUT.

Body CompositionBody Composition

Here Today Gone Here Today Gone TomorrowTomorrow

As seen on TV

Shake it or Shock it

Boot Camp

Bottom Line- Calories OUT

Does it Matter?Does it Matter?

Increase Strength

Manage Weight

Stronger Heart

Improve Cholesterol

Improve Arthritis Symptoms

Decrease risk of Blood Clots

Improve Immune System

And…And…

Improve Weight Lowers Risk for:

Heart Disease Diabetes Sleep Apnea Cancer And Many Other Diseases

And reverse some of these diseases

Use It or Lose It?Use It or Lose It?

God’s most complicated creation

Imagine your favorite car

You Must Maintain It.

Reduces the risk of: Heart Disease- Coronary Bypass $20,673 Cancer- Chemotherapy $17,617 High Blood Pressure- Angioplasty $12,500 Diabetes- Foot Amputation- $65,000 Sleep Apnea- 4 hours of Sleep/Night 9% of national medical bill, or $93

billion/year

It’s All About Calories…It’s All About Calories…

New England Journal of Medicine

2 years- 811 overweight people in Baton Rouge and Boston

Low carb, high carb, low protein, high protein- eat whatever

750 calorie deficit, 90 minutes of exercise/week

Sustained loss of 9 lbs, 2 inches over two years!

Eat Foods - High in fiber, low in calories and saturated fat

Your Body is a BankYour Body is a Bank

Calories in- Calories out= Weight Loss

3500 calories deficit = 1lb Weight Loss

It’s THAT SIMPLE!

BMR X 1.5= Caloric intake to maintain weight

Reduce by 250-500 calories

Your Body is a BankYour Body is a Bank

Calories in- Calories out= Weight Loss

Exercise to make deductions 100 calories burned/ 2,000 steps 100 calories per day/ 1 lbs of muscle

Increasing muscle mass and activity is the

best way to keep those

calories flowin’

To Sum Up…To Sum Up…

Calories in- 500- 750 below 1.5 BMR Cut a few of those calorie dense foods!!! Bury Diets with forever!!!

Calories out Increase steps Increase resistance training 3500 calories/lb.

Resistance TrainingResistance Training

Slow, step by step process that builds muscles

Muscles breakdown then rebuild

More neural muscular connections are made

Women, Trust Me…Women, Trust Me…

Resistance training will not make you look manly!

Will give you a more feminine shape

Helps with posture

Healthy is attractive!

Workout Terms to KnowWorkout Terms to Know

Reps and Sets

Slow Burn

Fast Pace

Burnouts

Plateau Effect

You Should Always…You Should Always…

Stand up Straight

BREATHE!!! COUNT EVERY REPETITION

MOVE SLOW---Hence, SLOW Burn…

Drink Water

STOP if you feel dizzy

Your last one should be tough

Switch up your workouts

Failure principle

If you miss one dose…

How to AdvanceHow to Advance

Increase resistance

“Curl the band” method

Should be able to do 10 in the first set

Should NOT be able to do more than 10 in second set

Advance to dumbbells if necessary

Noticing ImprovementNoticing Improvement

Do not be discouraged!

How do your clothes fit?

Any comments on your weight?

Every extra movement, exercise, step is making you a healthier person!

Muscles make neural connections before they increase in mass

Weigh yourself everyday if possible!!! Scales are not perfect

Make sure you eatMake sure you eat

Brain and body need fuel before workout (within 10 minutes if possible)

Sandwiches, salads, pasta dishes, fruits/vegetables

No need for extra protein 1 hour before 50% of blood to digestion 70-90% to muscles

Exercise InjuriesExercise Injuries

Overuse injuries are the most common!

3 Degrees of Pain

Increase workouts gradually

New shoes every 500 miles or 3 months

Run on grass or soft surface

See doctor for chronic injuries, could be sign of something else

StretchingStretching

American College of Sports Medicine says “it doesn’t matter!”

If you like to stretch… Then stretch. If not, okay!

The most important means of reducing pulled muscles is by strengthening them!

Joint PainJoint Pain

Sore Knee- Strengthen quadriceps!

Sore Shoulder- Shoulder Shrugs

Sore hamstrings- Glute raises!

Strained Achilles- Calf Raises

Exercise lightly the area that’s giving you trouble!!!

2nd Degree Burns2nd Degree Burns

Soreness makes people quit!

This is a good thing!

Always occurs during initiation, or improvement

NATURAL PROCESS

P.R.I.C.E

Prevention, Rest, Ice, Compression, Elevation