How to lose weight and How to lose weight and keep it offkeep it off

Presented by:Presented by:

Brian Ayers, CSCSBrian Ayers, CSCSTotal Transformations, LLCTotal Transformations, LLC

www.ttfitness.comwww.ttfitness.com

Common Weight Loss MistakesCommon Weight Loss Mistakes

Trying to make to many changes at onceTrying to make to many changes at once• Initial momentum wears offInitial momentum wears off• Reaching too far outside of your normal Reaching too far outside of your normal

behavior results in strain and frustrationbehavior results in strain and frustration

Gradual changes makes the process Gradual changes makes the process more manageable more manageable • What can I do this week that’s better than What can I do this week that’s better than

last weeklast week• Don’t let perfect get in the way of goodDon’t let perfect get in the way of good

Common Weight Loss MistakesCommon Weight Loss Mistakes

Calorie deprivation dietingCalorie deprivation dieting• Fat loss is more than just calories in vs. Fat loss is more than just calories in vs.

calories outcalories out• Your body adjusts calorie expenditure in Your body adjusts calorie expenditure in

response to calorie intakeresponse to calorie intake• Cutting calories too drastically or Cutting calories too drastically or

neglecting exercise can result in loss of neglecting exercise can result in loss of muscle mass and lead to yo-yo dietingmuscle mass and lead to yo-yo dieting

How Yo-Yo Dieting Happens

Metabolism Is The AnswerMetabolism Is The Answer

Increasing your metabolism is the key Increasing your metabolism is the key to losing weight and keeping it off. to losing weight and keeping it off. Maximizing your metabolism is Maximizing your metabolism is accomplished by having:accomplished by having:

1.1.The Right NutritionThe Right Nutrition

2.2.The Right Exercise ProgramThe Right Exercise Program

3.3.The Right MotivationThe Right Motivation

The Right NutritionThe Right Nutrition Healthy balanced mealsHealthy balanced meals Increasing consumption of:Increasing consumption of:

• Water & Whole foods Water & Whole foods (fruit, vegetables, whole grains, lean meats, fish, (fruit, vegetables, whole grains, lean meats, fish,

nuts)nuts)

Decreasing consumption of:Decreasing consumption of:• Junk foods Junk foods

(processed, sugar, fried foods, fast foods)(processed, sugar, fried foods, fast foods)

Moderating portion size of each mealModerating portion size of each meal Proper meal timingProper meal timing

Traditional Meal Pattern Traditional Meal Pattern

Optimal Meal PatternOptimal Meal Pattern

The Right Exercise ProgramThe Right Exercise Program

Aerobic vs. Anaerobic Exercise• Aerobic burns fat but doesn’t have a

large metabolic impact• Anaerobic burns less fat during the

workout but more overall through increasing your metabolism

There is 3500 calories in 1lb of fat

Which type of exercise will get you to 3500 calories quicker?

Cardio vs. Strength Training 30min of brisk walking/light jogging

will burn about 260cal 30min of circuit style strength

training will burn about 200cal• Hormonal response to anaerobic

training increase post workout fat burning up to 4x above normal

• Each added pound of muscle tissue burns 35-50cal/day (up to 350/week)

That’s calorie expenditure with no extra work!

The Right MotivationThe Right Motivation

Obstacles will arise and without the right motivation even the best laid plans can fall apart.

Finding your “Internal Why” SMART Goal Setting My definition of Willpower:

• The ability to make a goal directed decision despite one or more temptations drawing you to the contrary.

Thank You For ComingThank You For Coming

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