27 tips for fat loss
TRANSCRIPT
4/23/12!
1!
27 Tips to Breakthrough
Fat Loss Plateaus
Tony Boutagy www.tonyboutagy.com
Charles Darwin University University of the sunshine Coast
Sydney Sports & Athletic performance Centre
Tip 1
• The First Law of Thermodynamics!
Tip 1, continued
• The First Law of Thermodynamics!
Tip 2
• 24-Hour Energy Deficit!
Tip 2, Continued
• 24-Hour Energy Deficit!
Tip 3
• Nutrition or Exercise?!
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2!
Tip 3, continued
• Nutrition or Exercise?!
Tip 3, continued
• Nutrition or Exercise?!
Tip 4
• Calories Count!
Tip 5
• Are Protein Calories Better than Carbohydrate Calories?!
Tip 5, continued
• Are Protein Calories Better than Carbohydrate Calories?!
Tip 5, continued
• Are Protein Calories Better than Carbohydrate Calories?!
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3!
Tip 5, continued
• Are Protein Calories Better than Carbohydrate Calories?!
tip 5, continued
• Are Protein Calories Better than Carbohydrate Calories?!
Tip 6
• Measure Body Composition: DXA!
Tip 7
• Measure Caloric Expenditure!
Tip 8
• Measure Caloric Intake!
Tip 9
• Avoid ‘Restrained’ Eating!
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Tip 10
• Test for Roadblocks!
Tip 11
• Insulin Resistance!
Tip 12
• Gut Microbiota!
Tip 12, continued
• Gut Microbiota!
Tip 13
• Thyroid!
Tip 14
• Other Hormones!
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5!
Tip 15
• Toxins!
Tip 15, continued
• Toxins!
Tip 16
• Nutrition for Insulin Resistance: Low GI!
Tip 15, continued
• Nutrition for Insulin Resistance: Mediterranean Based!
Tip 15, continued
• Nutrition for Insulin Resistance: Enjoyable!!
• Low GI whole grains: 1-2 serves!
• Legumes: 1-2 serves!
• Diary: 1-2 serves!
• Nuts & seeds: 1-2 serves!
• Wild/grass fed meat, poultry, seafood or soy:!
• 2 serves!
• Oils (mostly MUFA): 2 serves!
• Herbs & spices: 2 serves!
• Green & black tea: 2+ cups!
• Herbal infusions & cocoa: 2+ cups!
4/23/12!
6!
• 1 apple!
• 1.5 cups of brown rice!
• 1.5 cups of red lentil dal!
• 2 cups of mixed salad!
• 1 chicken breast!
• 2 cups of cooked broccoli & beetroot!
• 100g of greek yogurt!
• 20 walnuts & 150g of strawberries!
• 1 glass of red wine!
• Total calories: 1921!
• Total Fat: 65 g!
• Total Protein: 100g!
• Total Low GI Carbohydrate: 195g!
• Total Fibre: 50g!
Tip 16
• Herbs & Spices to Reduce Insulin Resistance!
Tip 16 continued
• Herbs & Spices to Reduce Insulin Resistance!
Tip 16, continued
• Herbs & Spices to Reduce Insulin Resistance!
Tip 17
• Calories from Strength Training!
4/23/12!
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Tip 18
• Are Calories Oxidized through Strength Training Superior to Calories Oxidized through Aerobic Exercise?!
Tip 18, continued
• Alternated Sets:!
• 4 sets!• 10 reps!• 60s rest!
• A1. Squat!
• A2. Pulldown!
• B1. Deadlift!
tip 18, continued
• Circuit Protocol:!
• 4 sets!• 10 reps!• 60s rest!
• A1. Squat!
• A2. Pulldown!
• A3. Deadlift!
tip 18, continued
• Giant Set Protocol:!
• 4 sets!• 10 reps!• 10s rest between exercises!• 3 min rest after last exercise!
• A1. Squat!
• A2. Pulldown!
• A3. Deadlift!
• A4. Lying DB press!
Tip 19
• Calories from Aerobic Exercise!
Tip 20
• 180-age: !
• The Foundation Heart Rate!
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Tip 21
• Calories from Interval Training!
Tip 22
• Short duration:!
• Long duration:!
• Hills:!
• Combination:!
• 30-60 seconds!
• 90s-4 minutes!
• Short, long, steep!
Tip 23
• Is Interval Training Superior to Continuous Aerobic Exercise?!
Tip 23, continued
• Is Interval Training Superior to Continuous Exercise?!
Tip 23, continued
• Is Interval Training Superior to Continuous Exercise?!
Tip 23, continued
• Is Interval Training Superior to Continuous Aerobic Exercise?!
4/23/12!
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Tip 23, continued
• Is Interval Training Superior to Continuous Aerobic Exercise?!
Tip 23 continued
• Is Interval Training Superior to Continuous Aerobic Exercise?!
Tip 23, continued
• Is Interval Training More Enjoyable than Continuous Exercise?!
Tip 24
• EPOC!
Tip 25
• Polarize Training Intensities!
Tip 26
• Sleep More!
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10!
Tip 27
• Eat Low GI Carbohydrate to Maximize Training Performance!
bonus Tip
• Eat Sufficient Protein when in Caloric Deficit!
bonus Tip 2
• Train Twice Per Day (if possible)!
bonus Tip 2, part 2
• Train Twice Per Day!
bonus Tip 2, part 3
• Train Twice Per Day!
bonus Tip 2, part 4
• Train Twice a Day!
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bonus Tip 3
• Supplements for Fat Loss?!
bonus Tip 3, part 2
• Supplements for Fat Loss?!
bonus Tip 3, part 3
• Supplements for Fat Loss?!
summary
• Step 1!• Measure body composition!• Use DXA!• Determine BMR!
summary
• Step 2!• Set energy intake just under BMR!• Mediterranean-based!• Low GI!• Sufficient protein!• Enjoyable!
summary
• Step 3!• Add 500-1000 kcals/day of exercise!• Alternate resistance training & interval
training with easy continuous aerobic exercise!
4/23/12!
12!
summary
• Tip 4!• Sleep!
summary
• Step 5!• Retest!
thank you
27 Tips to Breakthrough
Fat Loss Plateaus
Tony Boutagy www.tonyboutagy.com
Charles Darwin University University of the sunshine Coast
Sydney Sports & Athletic performance Centre