Weight Management By Ryan

Ryan FernandoM.Sc. Food Biotechnology - University of Strathclyde – United Kingdom

M.Sc. Clinical Biochemistry - Goa Medical College – India.

WEIGHT MANAGEMENT

Weight Management

• Weight Loss • Weight Gain

Weight

Input = Output

Food = Activity

Weight Management

• Weight Loss • Weight Gain

Food/beverages consumed

Necessary physiologi

cal functions

Physical activity

(consumed)Calories in Calories used

(expended)

Energy Balance

CDC

Weight Management

• Weight Loss • Weight Gain

CDC

FOOD> EXERCISE>SUPPLEMENTS

FOOD> EXERCISE>SUPPLEMENTS

Battling Mother Nature

Our bodies fight us to regain the lost weight

Biological and physiological mechanisms defend extra fat and try to return the body to the weight it was

Battling Mother Nature

Research shows that people who have lost weight are hungrier and not just

for any food

Battling Mother Nature

Weight loss signals the brain that you are starving and will slow

metabolism

Battling Mother Nature

Keep in mind that metabolic rate is linked to the amount of lean and

muscle tissue you have

The only way to counter this is to exercise more

Weight loss:

Goals for WeightManagement of Weight Lost

Strategy for FOODS in a Weight Loss Programme

• It may not be what you are eating, but how much that will make a difference.Portion size relates to the ‘energy in’ side of the equation.

• Several supporting studies have shown that eating a broth type soup or low fat salad prior to the meal reduces calorie intake for the whole meal.

• Along with the water, the fiber in fruits and vegetables helps you feel fuller and has been shown to reduce calorie intake

Without permanent change in food choices or

portion sizes, the weight is regained

This is the phenomenon called yo-yo dieting

Nutrients

MacroMacro MicroMicro

CarboCarbo

hydrateshydratesProteinsProteins FatsFats VitaminsVitamins MineralsMinerals

Fats15 – 20 %

ProteinsProteins

20 -25 %

CarbohydratesCarbohydrates

60 – 65 %

The Food Groups

• Starches

• Grains

• Fruits

• Vegetables

FOODS for Weight loss

• Low fat Yoghurt or Curds/Milk

• Buttermilk

• Paneer

• Brown Bread/Chappatis

• Vegetables

• Olive oil

Supplements that will Help

• Multivitamin Especially VIT B COMPLEX.

• VITAMIN C and E.

• GREEN TEA and GINGER EXTRACTs

• AMINO ACIDS (FREE FORM not PROTEIN)

• AVOID WHEY PROTEIN unless prescribed to to a measured calories diet plannning.

Weight Gain:

Goals for WeightManagement of Weight Lost

Strategy for FOODS in a Weight Gain Programme

• Add 300-500 calories extra per day

• Diet should include complex Carbs

• Weight Training Pre and POST workout meals are most crucial to building weight gain via increase in muscle size and density.

• Protein is the ultimate builder for Muslce Tissue.

FOODS for Weight Gain

• High Carbohydrates

• High Protein

• Essential Fatty Acids

• Vitamin and Mineral Supplement.

• Supplements– Weight Gainers– Protein Powders– Ergogenic Aids

Biomechanics – What happens when you

exercise?…

Heart rate

Respiratory rate

Cardiac output

Blood pressure

Digestion

Excretion

FAT LOSS PROGRAMMETIME/ PRE DURING POST

Design of fitness solution for maximum fat burning

AMINO ACIDS

LOW CALORIE LIQUID 150ML

AMINO ACIDS SOLUTION

NO GLUCOSE

600 ML

SIP CONSTANTLY THROUGHT WORKOUT

AMINO ACIDS PLUS 1 MULTIVITAMIN

Benefits Most clients come into the gym in a low sugar/ low

catabolic state. As a result the target range of 40 min workout for fat brining is

not secured at the highest intensity because of tired

muscles. Therefore the aim is to charge the blood with amino acids in free form

within 15 mins. This ensures the muscles are

primed for the highest intensity of a workout

During the workout, fat burning happens only after

15 mins of workout, therefore the actual fat

burning starts at the 16+ minutes. To ensure

Rehydration and proper functioning of muscles for maximum fat burning, the

client should ensure maximum BCAA and

glutamine availability to the blood

Post recovery for prevention of DOMS is vital as your client has to come to the gym everyday and

the importance is immediate recovery so that

they are 100% ready for the next days Workout.

Please note loss of muscle these days is not talked about. Muscle is 5 times heavier than fat and 3

times faster to be lost than fat. So a 5 kg loss is no use if the loss is not a percent

fat loss.

MUSCLE GAIN PROGRAMMETIME/ PRE DURING POST

Design of Fitness formulations for maximum

fat burning

AMINO ACIDS

6% glucose solution

150ml

Amino acids

6% glucose solution

600ml

Amino acids

Protein shake

Not more than 300 ml

Don’t aim for more than 5gms of pure free amino

acids

& 20 gms of protein bound amino acids

Benefits Please understand all your members are normal

people and not bodybuilders. So they don’t

eat right during the day. Entering the gym in a

catabolic state is not going to give a person results. So hype up the system with a

high potency free form solution. Keep glucose

solution down to only 6% as you don’t want an

Insulin spike which will cause you to have a

sluggish workout.

When lifting, lift heavy!! Heavy weights activate

muscle hypertrophy which cause the demand for

amino acids in the blood to increase to upto 9 times

their normal hourly requirement.

So keep the flow of free form amino acids constant

The recovery period is crucial.

Whey shake , creatinine, high glucose and free form aminos taken at this time

are like a dynamite cocktail. They cause the muscles to literally explode in growth.

But remember protein bound amino acids take

time to absorb, and can be high as upto 2 hours by which your muscle have lost or closed the window

of growth.

FREE FORM AMINOS is the path forward in the science of pure muscle

building

CONTACT

– Ryan [email protected]– Vikas [email protected]

Our Web Address :

www.bodyfuelz.com

Our Lives

No time for Nutrition

No time for Workouts

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