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Todd Miller, PhD, CSCS, TSAC-FStephanie Mull, MS, RD, CSSD
Weight Loss or Fat Loss?
Cardio or Strength Training?
Prevent weight gain -- 150-250 minutes/week of moderate-intensity physical activity is associated with prevention of weight gain. More than 150 minutes/week of moderate-intensity physical activity is associated with modest weight loss.
Weight loss -- 150-250 minutes/week of moderate-intensity physical activity provides only modest weight loss. Greater amounts (ie. >250) provide clinically significant weight loss.
ACSM Guidelines
• To maintain your weight: Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week.
• To lose weight and keep it off: You will need a high amount of physical activity unless you also adjust your diet and reduce the amount of calories you're eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan.
CDC Guidelines
• Improper program design• Focus on weight, not body composition• Diet not monitored or controlled• Protein need not met• Study duration too short• Low calorie burn (compared to aerobic activity)
Why Not Strength Training?
Strength Training Rationale
RMR
1500 kcal
Workout Workout Workout
Day1 3 5
1800kcal
Cardio Cardio
2 4 6 7
Exercise
Squat
Leg Extension
Leg Curl
Bench Press
Lat Pulldown
Shoulder Press
Dips
Seated Row
Upright Row
Ab
Low Back
Sample Workout
All exercises should be done for 3-4 sets.
Choose a weight that can only be lifted a maximum of 10-12 reps.
Once the client is consistently reaching 12 reps on all 4 sets, then increase the weight.
Accountability is Key!
Development of the Diet
Measure RMR
Measure Body Composition
Nutrition Planning
Holistic approach vs. scientific approach1. Establish the calorie goal.
• Use the RMR • Determine the daily deficit
2. Calculate the macros
• RDA is not enough!• 1.0-1.4 g/lb FFM during calorie restriction in
resistance trained athletes (Helms, 2014)
• Even distribution among meals for a positive nitrogen balance
• 10-20 grams after RT
Helms, E.R., Zinn, C., Rowlands, D.S., & Brown, S.R. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: A case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism.
Weijs, P. JM. & Wolfe, R.R. (2015). Exploration of the protein requirement during weight loss in obese older adults. Clinical Nutrition.
Establish a protein goal
Fat20% of calories
Fat is fat – regardless of source
• 1 avocado = 23 g / 260• 2 Tbsp PB = 14 g / 190• 1 oz almonds= 14 g / 169• 1 Tbsp olive oil = 13 g / 119• 2 Tbsp chia seeds = 9 g / 140• 2 Tbsp flaxseeds = 6 g / 90• 2 Tbsp hummus = 5 g / 60• 1 whole egg = 5 g / 74
Total = 1,072 calories
Carbs do NOT equal fat gain“I don’t eat bananas because they have too much sugar.”“Carrots have too much sugar.”“I only eat sweet potatoes and quinoa but avoid bread and pasta because they are too carb dense.”“I try to limit my carb intake throughout the day.” – said by a client who overeats on carb based snacks or sweets in the afternoon/evening
Carbohydrates
Macro Calculator
Tracking &Monitoring
• Log intake daily • People often liberated by
tracking• The power of choices“Eat whatever – just track it”
Client Results
34
35
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37
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40
188
189
190
191
192
193
Week 0 Week 8
Weight% Fat
Kelly: Increased Weight, Decreased % Fat
Lucy: Increased Weight, Decreased % Fat
Starting bodyfat percentage = 41% 13 week bodyfat percentage = 37%
Jeremy R.- Regular monitoring allows for dietary adjustments
and optimal results
JT- 100 Day Ketogenic Diet
Day 1 Day 100 Change
Body Weight 251 211 -40 lbs.
Fat Mass 88 58 -30 lbs.
Lean Mass 155 145 -10 lbs.
RMR 2406 (+10%) 2077 (-14%) -329 kcals / day
Corie’s Results at 19 weeks
19 Week Change
Body Weight -20 lbs.
Body Fat -8%
Fat Mass -21 lbs.
FFM +1 lb.11/22/15 4/2/16
Testing Accesibility
www.dexafit.com
www.bodyspec.com
• Understanding weight loss vs. body composition improvment
• Confidence with weight training• Hitting macros (esp. protein) / Food logging
Challenges
