SIMPLIFIED & PRACTICAL GUIDE TO LOSE WEIGHT,

LOOK BETTER, FEEL BETTERBY CHRISTIAN DAPITO

WHAT ARE MY MAIN POINTS?

• We will mainly focus on the Most Important Element in the workplace.

• The People (People, Equipment, Material Environment)

• Occupational Safety & Health

• Basically? Wellness.

3 MAIN COMPONENTS OF THIS DISCUSSION

• OBESITY

• THE SCIENCE OF THE CALORIE

• COUCH TO 5K

OBESITY

• A Medical Condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and increased health Problems.

• One of the leading PREVENTABLE causes of death worldwide

• Measured by Body Mass Index(BMI)

BMI, weh ano yun?

• Body Mass Index— this is the numerical representation of our body shape in kg/sqm

• Boring? This Simply means-katabaan/kasexyhan

• <18.5 underweight

• 18.5-24.9= ideal

• 25-29.9 overweight

• >30 obese

Causes

• Genetic• Medications• Psychiatric iLLness• Smoking• Lack of Sleep• Lack of Exercise• The excessive intake of dietary Calories (Over

Indulgence, Sobrang GANADO KUMAIN!)

3 MAIN COMPONENTS OF THIS DISCUSSION

• OBESITY -fin

• THE SCIENCE OF THE CALORIE

• COUCH TO 5K

WHAT IS A CALORIE?

• Nerds define it as the energy needed to increase the temperature of 1kg of water by 1deg Centigrade

• The amount of energy obtained from food

• “Fuel” of our body

• Units – Cal or kJ (KiloJoules)

• 1 Cal = 4.1868 kJ

How does it relate to obesity?

• Simple!

• The more we eat, the more energy we store and if we don’t consume this energy, we get fat.

• How? Every 3500 Cal unused energy is stored/converted to 1lb of fat

• Do we need to burn 3500 Cal per day to lose weight? NO!

4 FACTORS INVOLVED IN BURNING OUR CALORIES

EFFECTIVELY• Basal Metabolic Rate (BMR)

• Thermic Effect of Food Consumption

• Physical Activity (Exercise)

• Amt of Calories Taken (Diet)

BASAL METABOLIC RATE

• The amount of energy burned while @ rest in neutrally temperate environment.

• Calories burned by a person just by simply being Alive for one whole day

• Trivia: BMR value is lower if there’s more fat, and BMR value is higher if there are more muscles.

THERMIC EFFECT OF FOOD CONSUMPTION

• Calories burned by our bodies in order to consume (bite,chew, swallow) and process(digest,transport,metabolize and store) food

• Generally, 10% of the caloric content of the food.

• Example: if we eat an apple which has 77Cal, we automatically burn 7.7Cal. No Problemo!

PHYSICAL ACTIVITY

• Sitting in Class- 126 Cal• Watching TV- 70 Cal• Light office work- 105 Cal• Basketball- 560 Cal• Jogging – 490 Cal• Swimming- 420 Cal• Carpentry – 245 Cal• Walking (exercise)- 266 Cal• Walking (shopping) -161 Cal

Intake of Calories (Diet Part)

• Apple – 61 Cal (high in Vitamin C)• Orange- 62 Cal (high in Vitamin C)• Banana- 110 Cal (high in Vitamin C)• Peanuts- 160 Cal (high in Protein)• White Rice – 205 Cal per Cup• Brown Rice- 218 Cal per Cup• Sliced Bread – 66 Cal per slice• Oatmeal 28g – 100Cal

Intake of Calories

• Whopper Jr. with Cheese 410 Cal• Double Cheeseburger 500Cal• Original Crust Pizza w/Cheese- 300Cal/slice• Caramel Macchiato – 224Cal• Fried Chicken drumstick/pc- 140 Cal• Fried Chicken drumstick/pc- 130 Cal• Fried Chicken breast/pc – 360 Cal• Mashed Potatoes – 130 Cal

3 MAIN COMPONENTS OF THIS DISCUSSION

• OBESITY -fin

• THE SCIENCE OF THE CALORIE -fin

• COUCH TO 5K

WHAT IS THE COUCH TO 5K RUNNING PLAN?

• A 9week running plan for beginners/couch potatoes

• Lets you ease into the program gradually

• Physically attainable goal in 2 months with low risk of injury

• 20-30min per run, 3x a week

• Run by time or by Distance

Important!

• Use the appropriate shoes.

• Don’t forget to:– Stretch before running– Warm-up– Cooldown– Stretch after running

How to choose your running shoes?

• Most expensive? Cheapest?• Go to a store that specializes in running

gears and apparels • Why? The salespeople are knowledgeable

enough about shoe types and foot types.• Try on several different pairs, and don't be

afraid to ask for more.• Take your time, and ask plenty of questions.

How to choose your running shoes?

• You should try on the shoes wearing the running socks you normally wear.

• Be sure to try the shoes on both feet

• try on the shoes when your feet are at their largest size for the day

• You should be able to wiggle your toes freely.

How to choose your running shoes?

• If it feels loose, the shoe will slide and cause blisters.

• if your foot bulges out over the midsole, you will lose support, and potentially circulation, in your foot

• Replace after 500-800km

The Fat Burning Zone

• The zone between the minimum heart rate and the maximum heart rate where you lose fat most efficiently while exercising.

• How to compute for this zone?

• Use the Karvonen Formula:

Karvonen Formula

• Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute.):

• 220 - 23 (age) = 197197 - 65 (resting heart rate) = 132132 * 65% (low end of heart rate) OR 85% (high end) = 85.8 OR 112.285.8 + 65 (resting heart rate) = 150 112.2 + 65 (rhr) = 177The target heart rate zone for this person would be 150 to 177

I don’t have time to compute while running!

• If you can sing your favorite song properly while running then you’re right in the zone

• You’re not gasping for breath while talking to your running buddies.

• Buy the watch with heart rate monitor. =)

What’s the 9 week program?1 Brisk five-minute

warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

3 Brisk five-minute warmup walk, then do two repetitions of the following:

Jog 200 yards (or 90 seconds)

Walk 200 yards (or 90 seconds)

Jog 400 yards (or 3 minutes)

Walk 400 yards (or three minutes)

4 Brisk five-minute warmup walk, then:

Jog 1/4 mile (or 3 minutes)

Walk 1/8 mile (or 90 seconds)

Jog 1/2 mile (or 5 minutes)

Walk 1/4 mile (or 2-1/2 minutes)

Jog 1/4 mile (or 3 minutes)

Walk 1/8 mile (or 90 seconds)

Jog 1/2 mile (or 5 minutes)

What’s the 9 week program?5 Brisk five-minute

warmup walk, then:

Jog 1/2 mile (or 5 minutes)

Walk 1/4 mile (or 3 minutes)

Jog 1/2 mile (or 5 minutes)

Walk 1/4 mile (or 3 minutes)

Jog 1/2 mile (or 5 minutes)

6 Brisk five-minute warmup walk, then:

Jog 1/2 mile (or 5 minutes)

Walk 1/4 mile (or 3 minutes)

Jog 3/4 mile (or 8 minutes)

Walk 1/4 mile (or 3 minutes)

Jog 1/2 mile (or 5 minutes)

7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

3 MAIN COMPONENTS OF THIS DISCUSSION

• OBESITY -fin

• THE SCIENCE OF THE CALORIE -fin

• COUCH TO 5K -fin

• Finished! =)

But wait! There’s more!

• To be physically fit and healthy, one should exercise have a balanced diet.

• It requires a lifestyle change.

• “too much hard”?– have a cheat day!

• AFP –”DO GOOD, LOOK GOOD, FEEL GOOD”

• Nike- Just Do it.

• Adidas- Impossible is NOTHING

• Johnny Walker- Keep Walking.• My motto- look good, feel better!

Thank you very much!