Community Weight Race 2010 The skinny on Strength Training for Weight Loss!

1. Community Weight Race 2010The skinny onStrength Training forWeight Loss! Written and presented by Jake Franklin Health and Fitness Director, CPFT Stevens Point Area YMCA

2. Professional profile-Jake Franklin • 5+ years experience in YMCA, For-profit fitness, and University wellness settings in Ohio, Indiana, and Wisconsin • Bachelor of Science, Community Health Promotion and Wellness-University of Wisconsin-Stevens Point • Health and Fitness Director-Stevens Point Area YMCA • Director, YMCA Lactic Edge Triathlon-Presented by Cellcom • Director, YMCA Frostbite Road Race/Winter Walk-Presented by Community First Bank • Certified Personal Fitness Trainer-National Exercise and Sports Trainers Association • Non-profit representative, Portage County CAN Coalition • Member, American College of Sports Medicine • Member, Association of YMCA Professionals • Committee member, Walk Wisconsin Events • Volunteer-United Way, American Heart Association, American Cancer Society, Stevens Point Journal, YMCA Community Outreach

3. Weight Loss 101 • Set S.M.A.R.T. goals! (Smart.Measurable.Attainable.Realistic.Timely.) • Identify and eliminate barriers • Understand the basics • Calories In(food/liquid)<Calories Out(resting metabolic rate, physical activity…) • 3500 kcals = one pound. To lose about a pound per week, subtract 500 a day (through diet or exercise) from the amount of calories needed to maintain weight. • Keep it safe, effective. 1-2 lbs a week.

4. Weight loss 101 cont. • FOCUS ON DIET. • Make small, easy, realistic, changes • Eliminate something, anything! Find out how many kcals you eat • Know how many kcals you need in order to maintain, lose • Don’t starve yourself • Min of 1,200-1,600 needed • Eat breakfast and throughout the day • Stay hydrated • Keep it simple!

5. Weight loss 101 cont. • EXERCISE! • Cardio is of primary importance • Follow reputable guidelines ACSM/CDC • Strength training can be mixed in your routine • 1-3 sets of 8-12 reps • ~2 days a week • Small steps are BIG steps • Consistency is key here • Make exercise a friend, not enemy • Have support system • Be WELL-Seven Dimensions • Being healthy all around can assist weight loss

6. Weight loss 101 cont. • Seven Dimensions of wellness can assist in overall health and a healthy weight. • Social • Physical • Intellectual • Spiritual • Career • Emotional • Environmental

7. Intro to Strength Training • Decreases the health risks/chronic disease risk • Lowers blood pressure • Lowers cholesterol • Heart disease (America’s number one killer) • Stroke • Diabetes • Arthritis • Back pain • Obesity • Osteoporosis • Increases strength • Improves ability to perform everyday tasks throughout life • Reduces the risk of injury • Improves self esteem/image • Helps maintain lean mass to maintain RMR as we age • Helps to increase lean muscle mass in some cases • Adds to daily physical activity

8. Strength Training for Weight Loss 1) Fact or fiction? • Q: Strength training is an optimal mode of exercise for weight loss

9. 1) Fiction • A: Cardiovascular exercise is the best tool for weight loss • Burns more calories • 15 reps x 1 set, 8 exercises=~100-150 kcals • Brisk walking for one hour=~275-300 kcals • Jogging for one hour=~800-850 kcals • Running for one hour=~1150-1250 kcals

10. Strength Training For Weight Loss 2) Fact or Fiction? • Muscle burns energy throughout the day, so by building more muscle you will burn more calories (increase metabolism) resulting in greater weight loss.

11. 2) Fact (and Fiction) • True, Muscle burns calories • True, Building more muscle does mean more calories are burned in a 24 hour period • Increases metabolism • One pound=~10-20 kcals a day at rest • CATCH: Not very significant for weight loss. • One pound is a lot. Difficult to achieve. Even harder for women (minimal testosterone).

12. Strength Training for Weight Loss 3) Fact or Fiction? • Strength Training can supplement weight loss efforts

13. 3) Fact • Strength training can supplement your weight loss/management efforts and is an important part of a successful exercise plan • Strength training can maintain lean body mass while you lose weight • Strength training can reduce the loss of muscle contributing to a decrease in RMR with age • Small increases in metabolism and the calorie burn during exercise itself can add up over time (supplemental to cardiovascular exercise)

14. Strength Training for Weight Loss? • While cardio may be primary focus for weight loss, strength training has its bonuses. • Great supplement to your weight loss program and offers extraordinary health benefits. • Strength training should take place along side cardio efforts.

15. Benefits of Strength Training • Decreases the health risks/chronic disease risk • Lowers blood pressure • Lowers cholesterol • Heart disease (America’s number one killer) • Stroke • Diabetes • Arthritis • Back pain • Obesity • Osteoporosis • Increases strength • Improves ability to perform everyday tasks throughout life • Reduces the risk of injury • Improves self esteem/image • Helps maintain lean mass to maintain RMR as we age • Helps to increase lean muscle mass in some cases • Adds to daily physical activity

16. Strength training methods • Strength Training Machines • Circuit working main muscle groups • Free Weights • Barbells and dumbbells • Resistance tubing • Body weight • Push-ups • Sit ups

17. Demo and participate • Body weight exercises are great on-the-move • Form squat-1 x 12 • One-legged lunges-1 x 12 (6 per leg, alternating) • Toe raises-1x15 • Push-up (modified if needed)-1 x 10 • Crunch-1 x 12 • Plank with leg lift-1 x 10 (5 per leg, allternating)

18. Know the basics • Guidelines, CDC • 2+ days per week • Work major muscle groups • Legs, hips, mid-upper back, chest, shoulders, arms, and core • 8-12 repetitions for 1-3 sets per group/exercise • Why a range? • Two seconds during exertion phase, Three to four seconds during relaxation phase • Breathe • Exhale during exertion phase, inhale during relaxation phase

19. Burning more calories during strength training • Increase calorie burn during strength training method • Circuit train with minimal rest • Follow guidelines • Work major muscle groups • More muscular endurance but less strength and hypertrophy potential • Still provides some beneficial LBM maintenance • Extra energy? Perform another set for more benefits

20. Building more strength and muscle • Follow strength training guidelines • Make each rep count • Allow adequate rest (60-120 seconds) • Lift to your potential • More strength and hypertrophy potential, small RMR increases, LBM maintenance. • Find a training partner or hire a trainer • More likely to reach potential than strength training alone

21. Strength Training IS important • Important piece to overall physical activity plan • The activity does burn some calories • Important in maintaining LBM during weight loss • Can potentially slightly alter metabolism • Provides phenomenal health benefits • Strength training increases ability to perform everyday tasks • Including cardiovascular exercise (Priority #1 for weight loss)

22. Jake’s Top Ten Weight Loss Tips • Set/evaluate S.M.A.R.T. goals regularly • Expect periodic shortfalls • Eliminate barriers • Find support systems • Be consistent (avoid all or nothing approach) • Stay in control of your diet and exercise • Vary mode, intensity, duration of exercise • Treat/value exercise and healthy eating like a friend, not an enemy (you’ll enjoy its company) • Stay positive by learning what works for YOU • Utilize guidelines and don’t neglect regular P.A. in place of exercise

23. Sources • American College of Sports Medicine • ACSM video demonstrations http://www.myexerciseplan.com/assessment/ • Centers for Disease Control • National Exercise and Sports Trainers Association • Mayo Clinic • UWSP/NWI • MyPyramid.gov

24. Questions?? • For a copy of this presentation please email me at jfranklin@spymca.org • Check out the Stevens Point Area YMCA website at www.spymca.org • Pick up a discount form • Join the Stevens Point Area YMCA • GOOD LUCK!!