week 2 lesson 8

Knowledge • Application • Success

Lesson 8


Avoiding the Dieting Dead End

Typical Diet Result


Effect of Training on Body Fat

• 10 weeks of training– 3 x endurance– 2 x resistance training

Control Exercise Exercise + Meal Replacement

Shake

27

28

29

30

31

32

33

34

35

28.9 29

34.1

28.527.8

31.6

Pre

Post

% B

ody

fat

%


Effect of Training on Body Fat

• 10 weeks of training– 3 x endurance– 2 x resistance training

Control Exercise Exercise + Meal Replacement

Shake

27

28

29

30

31

32

33

34

35

28.9 29

34.1

28.527.8

31.6

Pre

Post

% B

ody

fat

*

MARGINALLY BETTER DIET + OK TRAINING = BETTER RESULTS!


Diet + Weight Training?

Change in Fat Free Mass (FFM)

• Diet only

• Diet + aerobic exercise: 3x/week; up to 40 mins per session

• Diet + full body resistance training: 3x/week; 2 sets of 10 reps on 10 exercises

Hunter et al. (2008).

Resistance training protect muscle mass and metabolism during caloric restriction!


Weight Training + Dieting and Aging

10 week study~67 year olds

• Diet alone:– 10% reduction in total calories

• Diet + exercise: – 10% reduction in total calories– 3 full body resistance training

sessions Avila et al. (2010)

As we age, it become even more critical to resistance train during a diet!


Exercise & Weight Loss

• Cardio alone (10-16 weeks)– Little to no change in body weight or fat mass

• Dieting alone– Loss in body weight initially, but that stops over time– No change in % body fat

• Long-term progress requires Intense Exercise– Interval training cardio for fat loss– Resistance training for muscle preservation


Beginners Guide to Weight Training• Reps: lift at least 8x, but not more than 12 x• Sets: 2-3 sets per exercise

• Focus on the big 5– Squats– Deadlift– Chin ups– Incline chest press– Abdominal Plank


Your Next Step

• Implement at least 2 resistance training workouts per week!

• Check out “Workout Videos” for ideas.

week 2 lesson 8

Health & Medicine