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Fat Loss Strategies Carmen Bott MSc,CSCS , RKC Julien Emery BHK, CSCS

Fat Loss Strategies Carmen Bott MSc,CSCS , RKC Julien Emery BHK, CSCS. Can Fit Pro Conference Nov 7, 2009 Vancouver, B.C. “ In theory, there is no difference between theory and practice. In practice, there is.” ~ RKC Comrade. The Obesity Epidemic is HERE.

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Fat Loss Strategies Carmen Bott MSc,CSCS , RKC Julien Emery BHK, CSCS

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  1. Fat Loss StrategiesCarmen Bott MSc,CSCS, RKCJulien Emery BHK, CSCS Can Fit Pro Conference Nov 7, 2009 Vancouver, B.C.

  2. “In theory, there is no difference between theory and practice. In practice, there is.” ~ RKC Comrade

  3. The Obesity Epidemic is HERE • Estimated annual health care cost of $140 BILLION on obesity in US or 10% of US Health Care Expenditure • 65% of Americans are overweight or obese. As determined by BMI >25 or >30 • 35% of College Students are overweight or obese

  4. Fat Loss IS an INDUSTRY

  5. The Statistics • In 2004 there was an estimated $46.3BILLION DOLLARS spent on weight loss PRODUCTS alone. • This does not include training, diets, or surgery (Cosgrove NSCA lecture 2008)

  6. Currently, it is estimated that in 2006 a combined $100 Billion Dollarswas spent on weight loss - products, training, diets, and surgery.

  7. I have good news for the people sitting in this room today! Weight loss is still the number one reason for hiring a trainer However…

  8. Less than 0.5% of fitness industry is financially independent • The fat loss market is NOT being serviced effectively • Perhaps we should stop and think about the “most common” methods used by trainers and ask ourselves: Are they the most effective? • The fitness industry is the largest ungoverned health care profession in the world – there are flaws in business models and methods of training. (Cosgrove NSCA Presentation 2008)

  9. How can we help? “So, how can this all help the general strength trainer or fitness enthusiast? Simply, I think we need to have a philosophy of how to train simply to filter out all the “noise” that we get from television, books, magazines and the net. Seriously, click on the TV and watch the infomercials talk about fitness and training and diet...you will be assailed with dozens of conflicting messages about how to shrink your body with spot conditioning, pills, and machines...and the next station will argue the opposite!” ~ Dan John

  10. The Strategic Plan for Fat Loss • Nutrition & Lifestyle • Repeat the said above • Select ‘modes of activity’ that burn calories, maintain/promote muscle mass and elevate metabolism • Select ‘modes of activities’ that burn calories and elevate metabolism • Select ‘modes of activities’ that burn calories but don’t necessarily maintain muscle or elevate metabolism (Cosgrove NSCA Lecture 2008)

  11. How much do we really know about the theory and methodology of fat loss? If I create a caloric deficit of “A” then I will lose “B” amount of fat. Right?

  12. In the Research • Assigned boxers to 6 meals or 2 meals a day. • Caloric intake was equal. Findings: 6M/day lost more body fat than 2M/day. Also evidence of potential increase in protein break down in 2M/day group. Iwao S., Mori K., Sato Y. Effects of meal frequency on body composition during weight control in boxers. Scand. J Med. Sci. Sports. 1996 Oct; 6(5) 265-72

  13. More findings… • Irregular meal intake was showed with a lower thermic effect than • regular meal intake (6/day) even though total meals/week was equal. • i.e. pavlovs dogs – hunger at lunch • “reduced thermic effect over long term may lead to weight gain” Farshchi HR, Taylor MA, Macdonald IA.Decreased thermal effect of food after an irregular compared with a regular meal pattern in healthy lean women. Int. J Obes Relat Metab Disord. 2004 May; 28(5):653-60

  14. Is this a logical proposition? Aerobic training + a reduced calorie diet = increase calories burned and therefore increases fat loss?

  15. In the Research – a 3 month study • Added 45 mins of aerobic exercise at 78% MHR • 5 days/wk for 12 weeks. Findings: There was NO EFFECT over dieting alone Utter, AC et al Int. J Sport Nutr. 1998 Sep; 8(3): 213-22 Influence of diet and/or exercise on body composition and cardiorespiratory fitness in obese women.

  16. In the Research – a 6 month study • Healthy overweight men and women. • BMI between 25 and 30 & Untrained. • 2 groups: (+ controls) • Diet only • Diet plus aerobic exercise (50 mins 5days/wk) Findings: NO ADDITIONAL EFFECT of aerobic exercise on body composition Redman et al. Journal of Clinical Endocrinology and Metabolism 2007 Mar; 92 Effect of calorie restriction with or without exercise on body composition and fat distribution.

  17. In the Research – a 12 month study • 60 mins of aerobic training per day • 6 days/week Findings: After one year the average weight loss 3.5 lbs roughly 0.3lbs/month. 3.08 lbs (women) 3.98lbs (men) McTiernan et al Obesity 2007 Jun; 15:1496-1512 Exercise effect on weight and body fat in men and women.

  18. Proposal If total macronutrient (carbs, fat, protein) and caloric intake is held constant, then the more calories you expend during training the more fat you will lose. Right?

  19. In the Research • 20 weeks of endurance training vs • 15 weeks of interval training • Energy Cost endurance = 120.4 MJ (28,661 calories) • Energy Cost interval = 57.9 MJ (13,614 calories) Findings: • High intensity interval training “induced a much more pronounced reduction in adiposity (fat)” than the endurance training. • When corrected for energy expenditure the decrease in fat induced by the high intensity training was 9 TIMES GREATER Tremblay, A. et al Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul; 43(7): 814-8

  20. Substrate Utilization What about the Fat Burning Zone?

  21. Fat Loss Mythology • It is true. There is a greater net amount of fat burned through lower to moderate intensities. • Post exercise period often overlooked or written off. • Distinctions are never made between during-exercise fat oxidation, recovery period fat oxidation, total fat oxidation at end of 24 hrs, and LONG TERM total fat oxidation Our goal: We need to shift our client’s way of thinking – turning them into metabolic furnaces over a 24hr period, not just during their training session

  22. How do we do this? Use of H.I.I.T. • There is a higher metabolic demand. • More fats are burned at rest in order to recover. EPOC • Key: The Rx is NOT high intensity cardio intervals either…

  23. How does resistance training help with fat loss? What about training women?

  24. If you were to survey 100 members of the ‘female fat loss crowd’, I’m willing to take a guess that at least 70% would state that in order to get best results, they should be pounding away on the treadmill with their fat loss cardio training program.

  25. In the Research Overweight subjects assigned to 3 groups: 1- Diet Only Lost 14.6lbs of fat in 12 weeks 2- Diet + aerobics (30-50mins 3/wk 70-80% MHR) Lost 15.6 lbs of fat (1 MORE POUND) 3- Diet + aerobics + weight training Lost 21.1 lbs of fat 44% more than diet only 35% more than diet + aerobics Kraemer W, Volek et al Influence of exercise training on physiological and performance changes with weight loss in men. Med. Sci. Sports Exerc. Vol.31, No 9, pp 1320-1329

  26. Capitalize on EPOC Excess Post-exercise Oxygen Consumption “recovery of metabolic rate back to pre-exercise levels” “can require several minutes for light exercise and several hours for hard intervals”

  27. In the Research • High Intensity resistance training (circuit) • 3 exercises, 4 sets of 10reps • (12 sets in 31 min) Findings: EPOC was elevated for 38 hours Schuenke MD et alEffect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur. J Appl Physiol. 2002 Mar; 86(5): 411-7

  28. The Strategic Plan for Fat Loss • Nutrition & Lifestyle • Repeat the said above • Select ‘modes of activity’ that burn calories, maintain/build muscle mass and elevate metabolism • Select ‘modes of activities’ that burn calories and elevate metabolism • Select ‘modes of activities’ that burn calories but don’t necessarily maintain muscle or elevate metabolism (Cosgrove NSCA Lecture 2008)

  29. Applying our knowledge: 1. Metabolic Resistance Training (note importance of strength training) 2. Interval Based High Intensity Anaerobic Cardio Training 3. Steady State High Intensity Aerobic Training 4. Steady State Low Intensity Aerobic Training

  30. Flaws in current thinking and Px • Too much ss cardio • Too much ‘functional training’

  31. Flaws in current thinking and Px • Substituting volume (more exercises) for intensity • The weight is too light 3 x12-15 reps versus 5 x 6 reps • Not enough density – use of supersets and tri-sets • Not obeying the overload principle

  32. Prescription & Coaching Considerations 1. Team up with a nutritionist that knows sport nutrition 2. Leave interval cardio session on off days of weights to minimize muscle wasting 3. Keep TUT low by using integrated whole body movements for women concerned about hypertrophy

  33. Prescription & Coaching Considerations • Aerobic exercise is useful, at the END of an interval training session • Learn to coach the big lifts – deadlifts, squats, presses and pulls

  34. RT Sample Workout A • Deadlifts w/ Push-ups 5 x max-1 5 rounds of 6 reps each, rest 60 sec between rounds • Heavy kettlebell swings ss w/ pull-ups 5 rounds of 10 swings/si and max-1 pull-ups rest 60 sec between rounds • Step-back lunges ss with Renegade Rows 3 rounds of 10 lunges total x 10 RR total, rest 60 sec

  35. RT Sample Workout B Bodyweight Exercise Circuit • Assisted pistol Squat (4 reps, one side*) • Navy Seal Push Up (4 reps total) • Inverted Row (max -1) • Stability Ball Jackknife (4 reps) Rinse and repeat for 5-6 sets, resting 60 between each circuit

  36. HIIT Sample Workout C Tabata Sled Pushes - 4 minute workout 20 sec on, 10 sec off x 8 HIIT Sample Workout D ~if you must use a cardio machine! Stepmill Hiking – 23 minutes 1 min hard: 1 minute easy x 4 (8 min) 2 min hard: 1 minute easy x 3 (9 min) 3 min hard: 1 minute easy x 2 (6 min) Followed by 15 minutes of steady state cardio

  37. "Fat loss is an all-out war. Attack it with all you have. It's not a lifestyle choice; it's a battle. Lose fat and then get back into moderation. There's another one for you: moderation. Revelation says it best: 'You are lukewarm and I shall spit you out.' Moderation is for sissies."— Dan John, Legend

  38. Thank-you very much! Carmen Bott and Julien Emery can be reached at www.humanmotion.com Join Human Motion’s facebook group or sign up for our free online magazine, the Performance Advocate™

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