1. Exercise & Healthy Weight Loss by Justin Lawler Spring 2009 Biggest Loser Wellness Workshop

2. Workshop Overview Factors contributing to obesity Factors contributing to obesity Exercise Prescription for Weight Management Exercise Prescription for Weight Management Successful weight control Successful weight control Activity selection Activity selection Spot Reduction Spot Reduction Weight loss plateaus & pitfalls Weight loss plateaus & pitfalls Attitude adjustment Attitude adjustment

3. Obesity Epidemic National statistics from 1999-2000 revealed that obesity rates soared to 30.9% whereas in 1960 only 13.4% of American adults were obese. National statistics from 1999-2000 revealed that obesity rates soared to 30.9% whereas in 1960 only 13.4% of American adults were obese. Being obese is described as having a BMI ≥ 30kg. M 2 for the general population Being obese is described as having a BMI ≥ 30kg. M 2 for the general population Negative health consequences can follow with a BM I in the “obese” range. Negative health consequences can follow with a BM I in the “obese” range.

4. Causes of Obesity Many factors can be attributed to obesity, ultimately a positive caloric balance (taking in more calories than are expended) leads to obesity Many factors can be attributed to obesity, ultimately a positive caloric balance (taking in more calories than are expended) leads to obesity Genetics Genetics Lifestyle Lifestyle Food intake & types of food eaten Food intake & types of food eaten Daily Caloric Expenditure Daily Caloric Expenditure

5. Maintaining a Healthy Weight Assessing Daily Caloric Need (# of calories needed to sustain current weight) assuming activity levels stay the same. Assessing Daily Caloric Need (# of calories needed to sustain current weight) assuming activity levels stay the same.

6. How to gain, lose, or maintain your weight? It’s as simple as an equation! Simple formula: Simple formula: If your caloric intake from food is……… If your caloric intake from food is……… = ( RMR + Calories from Activity + Thermic effect of food) then you will maintain your weight then you will maintain your weight > ( RMR + Calories from Activity + Thermic effect of food) then you gain weight < ( RMR + Calories from Activity + Thermic effect of food) then you will lose weight

7. Calculating Resting Metabolic Rate Resting Metabolic Rate (Calories/Day) = 370 + (21.6 x fat free mass in kg) Resting Metabolic Rate (Calories/Day) = 370 + (21.6 x fat free mass in kg) Example: a man weighs 220lbs (100 kg) and has a body fat percentage of 20%. His fat mass would be 20kg and his lean mass would be 80kg. Example: a man weighs 220lbs (100 kg) and has a body fat percentage of 20%. His fat mass would be 20kg and his lean mass would be 80kg. His RMR would be 370 + (21.6 x 80) = he burns 2098 calories/day without any exercise! His RMR would be 370 + (21.6 x 80) = he burns 2098 calories/day without any exercise!

8. Successful Weight Control It’s not just cutting calories! It’s not just cutting calories! There needs to be a balance between the # of calories consumed and the # burned – this requires exercise! There needs to be a balance between the # of calories consumed and the # burned – this requires exercise! Regular physical activity, along with healthy eating is much more effective at keeping the weight off in the long run than any diet. Regular physical activity, along with healthy eating is much more effective at keeping the weight off in the long run than any diet.

9. Successful Weight Control Aerobic Exercise Aerobic Exercise Elevates metabolism during & after Elevates metabolism during & after Strength Training Strength Training Helps to build lean muscle Helps to build lean muscle Good eating & good exercise = success! Good eating & good exercise = success! 1-2 pounds/week safely (this equates to a caloric deficit of 3500-7000 per week) 1-2 pounds/week safely (this equates to a caloric deficit of 3500-7000 per week) Set realistic goals & start slowly Set realistic goals & start slowly

10. Combined Approach for Weight Loss ACSM recommends a combined approach of exercise and moderate caloric restriction for people attempting weight loss ACSM recommends a combined approach of exercise and moderate caloric restriction for people attempting weight loss Specific Recommendations for weight loss with exercise: Specific Recommendations for weight loss with exercise: Frequency 5-7 days Frequency 5-7 days Intensity: initially moderate (40-60% of HRR), then progressing to higher intensity (50%-75% of HRR) Intensity: initially moderate (40-60% of HRR), then progressing to higher intensity (50%-75% of HRR) Duration progress from short, easily tolerated bouts to 45-60 minutes daily. Duration progress from short, easily tolerated bouts to 45-60 minutes daily.

11. Calorie Burners! Activity (kcal/min) 120 lb 140 lb 160 lb 180 lb Basketball7.58.810.011.3 Bowling1.21.41.61.9 Cycling (10 mph) 5.56.47.38.2 Dancing (aerobic) 7.48.69.811.1 Dancing (social) 2.93.33.74.2 Gardening5.05.96.77.5 Golf (pull/carry clubs) 4.65.46.27.0 Golf (power cart) 2.12.52.83.2 Hiking4.55.26.06.7 Jogging9.310.812.413.9 Running11.413.215.117.0 Sitting, quietly 1.21.31.51.7 Skating (ice and roller) 5.96.97.98.8 Skiing (cross country) 7.58.810.011.3 Skiing (water and downhill) 5.76.67.68.5 Swimming (crawl, mod. Pace) 7.89.010.311.6 Tennis6.06.97.98.9 Walking6.57.68.79.7 Weight Training 6.67.68.79.8

12. Some Alternative Exercises… Mountain Biking Mountain Biking In-Line Skating In-Line Skating Walking Walking Dancing Dancing Hiking Hiking Boxing Boxing Cross-country Skiing Cross-country Skiing Water Sports & Swimming Water Sports & Swimming

13. Can I Spot Reduce? Exercises that focus on a certain area may improve the tone or endurance of the muscles, but they don’t burn fat!  Aerobic exercise is needed to elevate the heart rate and burn fat. As a person establishes a caloric deficit through regular aerobic exercise, fat loss occurs all over the body, not just the parts you want to see the decrease!

14. Plateaus & Pitfalls Weight-Loss Woes Weight-Loss Woes Determine the cause-balance the equation! Determine the cause-balance the equation! Exercise Your Options Exercise Your Options Increase amount of time spent exercising or the intensity Increase amount of time spent exercising or the intensity Get Off the Plateau Get Off the Plateau Vary your program – shake things up & keep motivated! Vary your program – shake things up & keep motivated! Things to keep you on track: Things to keep you on track: Keep Records Keep Records Planning Meals/Snacks (portion control & consistent meals) Planning Meals/Snacks (portion control & consistent meals) Establishing a support system Establishing a support system Goal setting with outcome-oriented goals Goal setting with outcome-oriented goals Designing a reward system-purchase new clothes, buying hobby items, taking a trip, attending special events, etc. Designing a reward system-purchase new clothes, buying hobby items, taking a trip, attending special events, etc. Watch out for gimmicks that promise unrealistic or unhealthy weight loss. Watch out for gimmicks that promise unrealistic or unhealthy weight loss. Even if not harmful, they do not lead to weight loss. This is achieved through regular exercise & good nutrition! Even if not harmful, they do not lead to weight loss. This is achieved through regular exercise & good nutrition!

15. Adjust your Attitude “Restricting calories is the best way to lose weight.” “Restricting calories is the best way to lose weight.” Healthy relaxed eating in response to hunger and satiety cues is the key to developing a comfortable relationship with food & avoiding eating disorders. Healthy relaxed eating in response to hunger and satiety cues is the key to developing a comfortable relationship with food & avoiding eating disorders. “Exercise is necessary to lose and keep weight off.” “Exercise is necessary to lose and keep weight off.” Exercise is an excellent way to improve one’s health and enhance quality of life. Exercise is an excellent way to improve one’s health and enhance quality of life.

16. Key Reminders 1. Don’t start out too hard or too fast or you may injure yourself or quit before enjoying any benefit. 2. Always concentrate on enjoying yourself, rather than on what a particular exercise might do for you. 3. Keep your exercise comfortable and only increase intensity after your body becomes accustomed to new activity levels.