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Wining the weight battle

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  • Winning the weight battle . taking the guesswork out of your health and fitness program

    This information is a curtsey of All Around Fitness Inc.

    Copyright 2003 All Around Fitness, Inc.

    Page 1 of 18

    Losing Abdominal Fat .................................................................................................................................... 2 Assess your activity level, first ................................................................................................................................ 3

    To maintain your current weight, follow this formula ..................................................................... 3 University of Maryland Medicine Formula ................................................................................................................. 3

    How to Calculate Your Daily Calorie Needs .......................................................................................... 4 Harris-Benedict Formula ......................................................................................................................................... 4

    How Are Calories Burned? ........................................................................................................................... 4 Fat Burning Nutrition Guidelines ............................................................................................................... 5 Do's and Don'ts of Dieting ........................................................................................................................... 6 How to Maintain Long Term Weight Loss ........................................................................................... 11 Leading Health Indicators .......................................................................................................................... 12 Physical Activity .............................................................................................................................................. 13 Health Impact of Physical Activity .......................................................................................................... 14 Populations With Low Rates of Physical Activity .............................................................................. 14 Overweight and Obesity ............................................................................................................................. 15 Health Impact of Overweight and Obesity ......................................................................................... 17 Populations With High Rates of Overweight and Obesity ............................................................ 17 Reducing Overweight and Obesity ......................................................................................................... 17 Dietary and Physical Activity Recommendations ............................................................................. 18

  • Winning the weight battle . taking the guesswork out of your health and fitness program

    This information is a curtsey of All Around Fitness Inc.

    Copyright 2003 All Around Fitness, Inc.

    Page 2 of 18

    Losing Abdominal Fat The best way to burn fat off your abs is not to do more ab workouts, but to do more cardiovascular exercise, such as riding a bike, stair climber, elliptical machine or using a treadmill or a rower machine. They are all great fat burners, your target heart rate should be at about 70% to 85% of your age predicted maximal heart rate (220-your age) and maintain it for about 30-45 minutes 5 to 6 days a week for the fastest results. Train your abs muscles about twice a week, just as you would any other muscle group in your body. Once you are satisfied with your level of body fat and your abdominal definition you can cut back to 3-4 days per week for 20-30 minutes for maintenance. If you do not have the time maintain a 5 to 6 days a week work out just remember 3 to 4 days a week is just as effective. By reducing your workout time, it just takes longer for you to see results so please do not get discouraged. Seeing your ab muscles or any other muscle group for that matters is strictly the results of having low body fat levels. You get low body fat from proper diet, cardiovascular exercise, and resistance training, not from doing hundreds of ab exercises every day. Nutrition is half the battle when it comes to fat loss. It is recommended to eat 6 smaller meals a day and eat a meal every 2 1/2 to 3 hours and never, ever, ever miss a meal. If you are unable to follow such a suggestion consider the following: We all know how much we serve ourselves during each meal. Serve yourself the same amount as usual, then split your plate into four sections and only eat of your plate (do not finish your plate). If you must eat something sweet only eat of it instead of the whole thing. Sweets such as candy, cake, chocolate are empty calories and they will store in the most undesirable locations in your body. Please stay away from soft drinks. If you do not enjoy water with your meal try adding a bit of apple, grape, pomegranate, raspberry juice to your water in order to change the taste. At first it may seem too watered down because you are used to consuming in average of 150 lbs of sugar every year. Your body is not going to like the changes but you will once you look better, leaner and healthier.

  • Winning the weight battle . taking the guesswork out of your health and fitness program

    This information is a curtsey of All Around Fitness Inc.

    Copyright 2003 All Around Fitness, Inc.

    Page 3 of 18

    3 How Many Calories and Fat Grams Do You Need? Assess your activity level, first

    For those of you who would like to take the scientific approach use the following steps This formula will help you to calculate the number of calories and percentage of fat grams you need each day at your current weight if you are relatively inactive to moderately active.

    moderately active person = a working person who doesn't do a great deal of exercise relatively inactive person = a person with a sedentary lifestyle if you're more than moderately active, calorie needs may have to be adjusted so that you don't lose

    weight

    To maintain your current weight, follow this formula University of Maryland Medicine Formula

    To determine the number of calories and fat grams you need to consume each day in order to lose or gain weight, consult your doctor or a registered dietitian.

    1. Write your body weight in the equation that fits your activity level and gender. Then, multiply.

    a. Moderately active male: _____ pounds x 15 calories = _____ total calories per day.

    b. Moderately active female: ____ pounds x 12 calories = _____ total calories per day.

    c. Relatively inactive male: ____ pounds x 13 calories = _____ total calories per day.

    d. Relatively inactive female: ____ pounds x 10 calories = _____ total calories per day.

    2. Take total calories and multiply by 30 percent. ____ calories per day x .30 = ____ calories from fat per day.

    3. Take calories from fat per day and divide by 9 (there are 9 calories per gram of fat): ____ calories from fat per day divided by 9 =____ fat grams per day.

    Remember, saturated fats should account for only 10 percent of the total fat grams consumed.

    This content was last reviewed by a University of Maryland Medicine expert on May 14, 2003

  • Winning the weight battle . taking the guesswork out of your health and fitness program

    This information is a curtsey of All Around Fitness Inc.

    Copyright 2003 All Around Fitness, Inc.

    Page 4 of 18

    How to Calculate Your Daily Calorie Needs Harris-Benedict Formula

    A more accurate way to calculate your daily calorie needs is to determine basal metabolic rate (BMR) using multiple factors, including height, weight, age and gender, then multiply the BMR

    by an activity factor to determine your total daily energy expenditure (calories). One calculation method is the Harris Benedict formula.

    Men: BMR = 66+ (13.7x wt in kg)+(5x ht in cm) -(6.8x age in years) Women: BMR = 655+(9.6x wt in kg)+(1.8x ht in cm)-(4.7x age in years)

    Activity Factors: Sedentary = BMR x 1.2 (little or no exercise, desk job)

    Lightly active = BMR x 1.375 (light exercise/sports 1-3 days/wk) Mod. active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk) Very active = BMR x 1.725 (hard exercise/sports 6-7 days/wk)

    Extremely active = BMR x 1.9 (hard exercise/sports & physical job or 2x day training, marathon, football camp)

    Your Total Daily Energy Expenditure (TDEE)= Activity level x BMR

    How Are Calories Burned?

    In simple terms, we burn calories to support three main types of activity.

    A. Our Basal Metabolic Rate (BMR)

    On average this accounts for about 60 percent of all energy expenditure, and is the amount of energy or calories our body consumes on basic body processes, while at rest.

    BMR varies according to several factors, especially the fat-muscle ratio of our body and the

    amount of exercise we take, but on average, our basal metabolic rate typically burns about 11 calories of energy per pound of body weight (women), or 12.2 calories per pound of body weight (men).

    B. Physical Activity

    On average this accounts for about 30 percent of energy expenditure.

    C. Dietary Thermogenesis This is the energy or calories we burn as we eat and digest food. It accounts for about 10

    percent of the total energy we expend.

  • Winning the weight battle . taking the guesswork out of your health and fitness program

    This information is a curtsey of All Around Fitness Inc.

    Copyright