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Lesson 8Strategies for weight loss and muscle gain
Diploma in Sports and Exercise Nutrition
Fuel Your Fitness
The impact of sports nutrition of performance
Estimating calorie requirements for different times
Working out your personal energy requirements
Calculating CHO, protein and fat intake
How to fuel your body for performance AND health
Lesson 7 Recap
How to Apply your Knowledge
Lesson 8 Agenda
Body Composition
Why is it important in specific sports
Methods for measuring body composition
(anthropometric measurements)
How to lose fat healthily
Gaining muscle healthily
‘Making Weight’
Sleep
• Summary • Social Media Engagement • QA
Strategies for Fat Loss and Muscle Gain
Let’s Begin
Describes the amount of fat, bone, water and muscle in our
bodies
Measurements such as BMI, waist to hip ratio and general
weight are inexpensive ways to determine appropriate weight
and health risk status
However they do not provide specific info
Body composition varies GREATLY between individuals
Can be influenced by:
- genetics
- gender
- age
- diet
- activity
Body Composition
Body Composition
Fat Mass: the portion of your body that is fat. Fat mass includes both fat stored in the fat
cells and essential body fat
Essential body fat: fats found within the body that are essential to the normal structure
and optimal function of the body
Nonessential body fat: fat found in adipose tissue. Also called ‘storage fat’
Fat-free mass: the total weight of the body except for its fat. This is mainly made up of
skeletal muscle and bone, also includes protein, water, fat free organ weight
Lean body mass: portion of the body that consists of fat free mass and the essential fats
that include those tissues
Percent body fat (%BF): The amount of fat mass found on the body expressed as a
percentage of total body weight
Body Composition
The Scales Don’t Tell Us Everything
Scales do not:
Tell you if your weight is healthy or unhealthy
Tell you where your weight is - which is the
biggest danger
Account for muscle mass
Never look at one measure in isolation!!
% Body Fat
What is Anthropometry?
External measurement of
body composition
No method is 100% accurate
Tells you how much of your weight is
muscle or fat as a % of you total BW
Measure lean body mass, fat
stores and body water
Total fat Mass / Total Body Mass
Body Fat has 2 components1.Essential 2.Stored
% Essential varies with genderWomen 10-13%
Men 2-5%
Stored Fat accumulates in adipose tissue
Numerous methods to measure
What is Anthropometry?
% Body Fat Measurement
Skinfold ThicknessTake measurement from 4 sites
Repeat each site 3 times to get an average
Site 1: Triceps skinfold
Site 2: Subscapular skinfold
Site 3: Biceps skinfold
Site 4: Suprailliac skinfold
Triceps and Biceps Skinfold
How to measure:
Non-dominant armBend at a right angleFind mid-point from elbow to shoulderLet arm hang looselyGrab skinfold at mid-point level on back of arm
over triceps muscle or at front of arm over bicep
Place callipers on the skinfold below where you are grabbing skinfold
Take readingRepeat 2-3 times and record average
Subscapular and Suprailiac:
Subscapular
Where to measure:Across the back, below the
shoulder blade
Suprailiac
Where to measure:Grab skinfold just above the
hip bone
Bioelectrical Impedance Analysis (BIA)
Widely used in gyms
Affordable to buy
Lean tissue contains high levels of water
Good conductor of electricity
Fat creates resistance
Increased levels of fat mass results in high resistance
value and therefore high levels of fat percentage
Accuracy varies
To increase accuracy:
• Avoid alcohol 48 hour prior• Avoid moderate/vigorous
exercise with 12 hours• Abstain from eating within 4
hours of test• Avoid ingestion of any
diuretics (caffeine)• Empty bladder prior to
assessment
Air displacement plethysmography
BOD POD
Accuracy is approx. 97-98%
Expensive
Body composition and sports performance
Desirable BF% will depend on the particular sport Some studies suggest:
- men: 6-12%- women: 12-18%
Optimum BF% depends on the individual
% Body Fat Chart
Macronutrients
Calories in V Calories out
Nutrient timing
Food Composition
Supplements
Common aim amongst athletes and
exercise enthusiasts
Rapid weight loss may have serious
health consequences
‘Weight cycling’ associated with
increases risk of:
- heart disease
- secondary diabetes
- premature death
Weight Loss
Need to create negative energy balance
Combination of diet and activity better than one or the other
Objectives of healthy weight loss:
1. Achieve negative energy balance
2. Maintain/increase lean tissues3. Gradually reduce BF%4. Avoid major reduction in RMR5. Achieve micronutrient
requirements
How to achieve negative energy balance:
1. Calculate your RMR2. Calculate daily energy
expenditure3. Reduce by 500-1000 kcal per day
Should result in weight loss of 0.5-1kg (1-2lbs) per week
Weight Loss
Guidelines:
Aim for protein intake of 1.6-2g/kg (0.8-0.9g/lb)
Calculate CHO and fat requirement – then cut
them by 500-1000kcal to produce your energy
deficient
Do not skip meals
Eat 3-6 times a day approx. every 3-4 hours
Choose low calorie, nutrient dense foods
Vegetables, fruit, wholegrains, lean meats
Weigh/measure food at least once
Weight Loss
Goal Settings
Aim to lose 5-10% of current body weight over 3-6 months
If you can then maintain this for 3-6 months you can try to
lose further weight
Slow, gradual weight loss better for health and more likely
to target fat instead of muscle mass
Also less likely to affect performance
Better success rates long term
Example:• Simon• 110kg (242lbs)• Weight loss goal
5-10%• 5.5kg-11kg in
first 3-6 months
• Monitor weight every 2 weeks• Monitor body composition every 4-6 weeks• Never consume fewer calories than your RMR
Weight Loss
Energy deficit
Introduce dietary changes
- aim for food that fill you (high fibre/protein)
Adequate protein
Cut out processed refined foods
Control your portions
Eat regularly
Meal plan
Don’t deprive yourself!
Consistency is key
Weight Loss
Lean weight gain can be achieved
with a well planned resistance
training programme and a well
balanced diet
Both required to increase lean
mass
Not only gain weight but increase
strength
Weight Gain
3 main requirements:
1. Resistance training
2. Positive energy balance
3. Positive nitrogen balance
Calorie intake must exceed output
Must be gradual or else it may result
in fat gain
Weight Gain
Weight gain of 0.5 – 1kg (1-2lbs)
considered appropriate
Amount of calories required to do this
depends on:
- Goals for rate of weight gain
- intensity and volume of training
- ability to consume extra calories
- genetics
How to achieve positive energy balance:
1. Calculate your RMR2. Calculate daily energy
expenditure3. Increase by 300-500 kcal per day
Should result in weight gain of 0.5-1kg (1-2lbs) per week
Weight Gain
Majority of extra calories should come from CHO in
order to keep body fuelled
Aim for 1.8-2.0g/kg (0.81-0.9/lb) protein per day
Tips for healthy weight gain:
1. Consume extra calories in fluids: smoothies, shakes etc2. Avoid carbonated drinks3. Don’t wait for hunger to eat4. Eat small, eat frequent5. Eat variety of nutrient dense foods6. Consume sports drinks during training7. Always consume post workout snack
Weight Gain
CHO PRO FAT Calories (kcal)
Full fat milk (100ml) 4.6 3.3 3.25 62
Greek style natural yoghurt (150ml) 5 11 8 130
Honey 2 tblsp 34 0.2 0 132
Peanut butter 4 tblsp 12 16 32 400
1 banana 27 1.3 0.4 105
Blueberries (30g) 10 0.5 0.2 38
Oats/porridge (40g) 26 4.5 2.6 148
Total 119 37 46 1015
• Classic calorie load
Weight Gainer Shakes
CHO PRO FAT Calories (kcal)
Coconut milk (100ml) 2.8 2 21 197
banana 27 1.3 0.4 105
Raspberries (60g) 7.2 0.72 0.4 32
Almonds (50g) 11 10.5 24.5 288
Cashews (50g) 15 9 22 277
Pumpkin seeds (30g) 16.2 5.7 5.7 134
Total 79.2 29 74 1033
• Dairy Free
Weight Gainer Shakes
CHO PRO FAT Calories (kcal)
Greek style natural yoghurt (150ml) 5 11 8 130
Apple 25 0.5 0.3 95
Avocado (200g) 18 4 30 320
Spinach (100g) 3.6 2.9 0.4 23
Broccoli (100g) 7 2.8 0.4 34
Flaxseeds seeds (50g) 14.5 9 21 267
Sunflower seeds (30g) 5 5.6 15.8 171
Total 82 39 76 1040
• Green gains
Weight Gainer Shakes
Sleep
Make sleep a priority
You body recovers when you are asleep
You don’t eat!
Being overtired can increase hunger
Sabotages your training sessions
Repair muscle, tissues, and replaces damaged cells
Recharges you brain
Protein synthesis
Aim for 8-10 hours a night
Lack of sleep may increase cortisol production
Making Weight
Weight cutting can involve unhealthy
strategies:
Excessive exercise
Exercising in sweat suits
Fluid restriction
Food restriction
Fasting
Self induced vomiting
Laxative & diuretic abuse
Try to implement long term strategies
Reduce body fat levels in order to maximise power safely In the 24 hours before a weigh
in:
Consume low residue foods
Consume low fibre foods
Making Weight
Course Recap
Lesson 1: What fuels energy systems?
Lesson 2: Carbohydrates as fuel for exercise
Lesson 3: Protein and Fats for Exercise
Lesson 4: Micronutrients and supplements
Lesson 5: Hydration for Optimal Athletic Performance
Lesson 6: Nutrient Timing
Lesson 7: How to apply your knowledge
Lesson 8: Strategies for weight loss and muscle gain
Rewards and Benefits
Now you understand the benefits that an optimal sports
nutrition diet can have for you!
Boost your energy levels
Lose weight
Build muscle
Help others to achieve their goals
Complement your career
Fight injury, illness and poor performance!
Be a part of the solution…not the problem!
39
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