How do we gain weight? Why can’t we lose weight? Why can’t I become more lean? What happens when we are not active? Too little muscle Low metabolic rate (fewer calories burned) Too much body fat (more calories stored here) What can reverse the effects of being inactive (thus aging too quickly)? Strength-training (or resistance training)! Builds (or rebuilds) muscle mass and bone mass Increases metabolism and how you burn calories Decreases body fat Not only is the weight-training important, but also the post-exercise protein. Post-exercise protein has been found to enhance the effectiveness of strength-training. Why is protein and weight-training so important? Studies show that adults in their 50’s and beyond who were exercising need at least 25% more protein than the standard amount for age just to maintain their current muscle mass.
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Transcript
How do we gain weight?
Why can’t we lose weight?
Why can’t I become more lean?
What happens when we are not active?
Too little muscle
Low metabolic rate (fewer calories burned)
Too much body fat (more calories stored here)
What can reverse the effects of being inactive (thus aging too quickly)?
Strength-training (or resistance training)!
Builds (or rebuilds) muscle mass and bone
mass
Increases metabolism and how you burn
calories
Decreases body fat
Not only is the weight-training important, but also the post-exercise protein. Post-exercise
protein has been found to enhance the effectiveness of strength-training.
Why is protein and weight-training so important?
Studies show that adults in their 50’s and beyond who were exercising need at least 25% more protein than
the standard amount for age just to maintain their current muscle mass.
Why should we NOT do?
Eat too little of calories (<1000)
Try to exercise 7 days a week
Use exercise as punishment for eating something unhealthy
You can lose weight quickly or you can lose weight forever!
Losing weight and building muscle takes time.
How do I try to lose weight and still have energy to exercise?
Stay within your calorie budget. Use the following equation to find your general metabolic rate (BMR):
Mifflin St. Jeor http://www.nafwa.org/mifflin.php
Age/Height/Weight BMR (basal metabolic rate)
Light Daily Activity
Purposeful Exercise
Calories to Maintain Weight
Calories to Lose Weight
Female – 40 years 5’4” 150#
1300 calories per day -400 -300 2000 1600
Male – 40 years 6’0” 200#
1800 calories per day -600 -400 2700 2200
Do we get hungrier with exercise? Yes? No? Maybe?
That depends on factors that are not yet identified. Genetics? Environment? Type of exercise?
We do know that those successful with weight loss were less hungry with exercise, ate less and lost more
weight.
How can we lose weight without being hungry all day?
1. Subtract 10-20% from total energy needs
2. Divide calories evenly throughout the day
3. Chip away – gradual loss turns into life-long weight loss
EXAMPLE: if a person maintains weight on 2000 calories per day DEDUCT 250-400 calories per day for weight loss & DIVIDE between meals