Chapter 12 Weight Gaining Through Proper Nutrition and Exercise

1. Chapter 12Weight Gaining Through Proper Nutrition and Exercise Williams, 8th edition Chapter 12

2. Guidelines to maximize muscle mass gains and minimize body-fat increases: • May need to consult physician first • If BMI is < 18.5 – consider if it is due to malnutrition • Figure out your average daily energy expenditure (BMR plus activity calories) • Compute caloric intake

3. Basic considerations: Have acceptable purpose for weight gain • Calculate average energy needs daily • Keep 3-7 day record of what you eat (pp 414-417 for guidelines to determine average daily caloric intake) • Set reasonable goal • Increase calories • Start resistance-training exercise program • Take body measurements before and during weight-gaining program

4. Exercise considerations Basic terminology 1. Repetition 2. Intensity 3. Repetition maximum (RM) 4. Set 5. Recovery period

5. Programs can be designed to train all 3 human energy systems 1. ATP-PC system predominates in strength and power activities 2. Lactic acid system - primarily involved in anaerobic endurance 3. Oxygen system involved in aerobic endurance activities

6. Key points supported by scientific literature • Resistance-training  lean mass and muscular hypertrophy • Muscular hypertrophy best accomplished by multiple sets and > repetitions (6-12 RM per set) • Strength/power are better accomplished by multiple sets with fewer repetitions (4-6 RM per set) • Local muscular endurance: multiple sets with more repetitions and light to moderate loads (15 loads at 40-60% or 1 RM)

7. Principles of resistance training Overload a. Most important principle in all resistance-training programs b. To overload muscle volume of work (1)  amount of resistance (2)  number of repetitions and sets (a) 2-3 sets (b) 8-12 RM

9. Principles of progressive resistance exercise (PRE) and specificity PRE • Beginners: 3-5 sets with 8 RM • When you can perform 12 repetitions, add more weight to force you back down to 5 repetitions Principle of specificity to  muscle in certain part of body, exercise those muscles more

11. Principle of exercise sequence: One full set of each exercise arranged in logical order, followed by 2nd set of each, followed by 3rd set; best for beginners Three sets of same exercise with a rest between sets

12. Principle of recuperation Recovery periods 1. During workout - several minutes between sets of same exercise 2. Between workouts - train 3 days/week for beginners with rest day in between Muscle must have time to repair itself and to synthesize new protein as it continues to grow

13. Bulk-up method: • Uses 6-10 different exercises that stress major muscle groups of body • Should work up to 8-12 repetitions • Needs to be done for several months • Can also include “razoring or “cutting up” (using lighter weights but at higher speed)

14. Procedures for using basic resistance-training program: • Learn proper technique for each exercise with a light weight • Determine maximum weight you can lift for 8 repetitions after 2-week learning phase • Sequence exercises properly (1) Bench press (2) Lat pulldown (3) Half squat (4) Standing lateral raise (5) Heel raise (6) Standing curl (7) Seated overhead press (8) Curl-up

24. Keep track of progress: Rest 30 seconds between exercises Do 3-5 complete sets, with 2 to 3 minutes between sets Exercise 3 days/week (1) As many repetitions as possible for each exercise in each set (2) When you can do 12 repetitions,  weight

25. How does body  weight with resistance-training program? Muscle hypertrophy a. Individual muscle cells and myofibrils may  size by incorporating more protein b. Myofibrils in each cell may multiply c. Connective tissue around each muscle fiber and each bundle of muscle may  and thicken d. Cell may  content of enzymes and E storage, especially ATP and glycogen e. Muscle fibers themselves may  in number (hyperplasia)

26. Is any one type of resistance-training program or equipment more effective than others for gaining body weight? Methods of resistance-training a. Isometric method (muscle contraction against immovable object) b. Isotonic method (1) Concentric (muscle shortening) (2) Eccentric (lengthening) c. Isokinetic method (uses machines or other devices to regulate speed at which you shorten muscles)

28. Resistance-training apparatuses • Nautilus • Universal Gym • Cybex • Hydra-Gym • Soloflex Specialized machines and resistance-training devices do not appear to have any advantage over free weights All methods may be effective in  body weight

29. If exercise burns Calories, won't I lose weight on resistance-training program? 1. # Calories expended during resistance- training - relatively small compared to aerobic exercise 2. Calories burned in a typical workout: a. Average-sized male, 200 Calories b. Average-sized female, 150 Calories

31. Contraindications to resistance-training a. High resting blood pressure > 140/90 mmHg b. Heart problems c. Hernia • Lower back problems • If there are medical concerns, check with physician before beginning resistance-training program

32. Appropriate safety precautions a. Proper breathing: (1) Valsalva phenomenon (holding breath) (2) Recommended pattern: (a) Breathe out while lifting (b) Breathe in while lowering b. Use spotters c. Place lock collars on bar ends d. Warm up and stretch e. Use light weights to learn proper technique of given exercise and to lift smoothly f. Avoid exercises that may  lower back problems g. Lower weights slowly

34. Health benefits of resistance-training a.  Lean body mass b.  Strength to prevent falls and injury c.  Back pain d.  Bone mineral content e.  Glucose metabolism and insulin sensitivity f. Improved serum lipid profiles (1)  levels of HDL cholesterol (2)  LDL cholesterol

35. Can I combine aerobic and resistance-training exercises into one program? Circuit weight training a. Uses lighter weights, greater number repetitions b. Energy expenditure (1) Males, 10 Cal/min. (2) Females, 7 Cal/min. Circuit aerobics: interval aerobic training using resistance training during recovery interval Benefits (1)  cardiovascular fitness (2)  caloric expenditure,  body fat (3)  muscular strength and endurance (4)  muscle tone

36. Nutritional considerations How many Calories needed for 1 lb of muscle? Muscle tissue content: a. Water, 70% b. Protein, 22% c. Fat } d. Carbohydrate }  Other 8% e. Minerals } Recent study: + 500 Cal/day resulted in 1 pound  lean body weight/week during resistance-training

37. How to determine amount of Calories needed daily to  1 pound/week 1. Determine # Calories maintain current body weight 2. Add Calories expended from exercise Is protein supplementation necessary during weight-gaining program? • One pound of muscle = ~ 100 grams protein • Would need 14 grams/day > normal req.

39. Average American diet already contains extra protein beyond RDA • Sports nutrition authorities: ~ 1.5 - 1.8 g/kg body weight to increase muscle mass • Supplementation with expensive protein powders and amino acids is NOT necessary • Consume additional protein and CHO ~ two hours before and immediately after workout

40. Balanced diet is key: • Food Exchange System • Drink 1% or 2% milk but not skim •  intake of lean meats, poultry, and fish • Nuts, seeds, and limited amounts of peanut butter for snacks •  whole-grain products •  fruit and fruit juices • Fresh vegetables as snacks with melted low-fat cheese • Minimize saturated fats,  mono and poly fats • Obtain only limited Calories through alcohol • Liquid supplements ~ 300-400 Calories with substantial protein • 3 balanced meals, 2-3 snacks

41. Would such a high-Calorie diet be ill advised for some individuals? • If high blood-lipid levels, high-fat diets contraindicated • Individuals with kidney problems may have difficulty processing high-protein diets