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On Weight Management by Ryan Fernando of BODYFUELZ
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Ryan FernandoM.Sc. Food Biotechnology - University of Strathclyde – United Kingdom
M.Sc. Clinical Biochemistry - Goa Medical College – India.
WEIGHT MANAGEMENT
Weight Management
• Weight Loss • Weight Gain
Weight
Input = Output
Food = Activity
Weight Management
• Weight Loss • Weight Gain
Food/beverages consumed
Necessary physiologi
cal functions
Physical activity
(consumed)Calories in Calories used
(expended)
Energy Balance
CDC
Weight Management
• Weight Loss • Weight Gain
CDC
FOOD> EXERCISE>SUPPLEMENTS
FOOD> EXERCISE>SUPPLEMENTS
Battling Mother Nature
Our bodies fight us to regain the lost weight
Biological and physiological mechanisms defend extra fat and try to return the body to the weight it was
Battling Mother Nature
Research shows that people who have lost weight are hungrier and not just
for any food
Battling Mother Nature
Weight loss signals the brain that you are starving and will slow
metabolism
Battling Mother Nature
Keep in mind that metabolic rate is linked to the amount of lean and
muscle tissue you have
The only way to counter this is to exercise more
Weight loss:
Goals for WeightManagement of Weight Lost
Strategy for FOODS in a Weight Loss Programme
• It may not be what you are eating, but how much that will make a difference.Portion size relates to the ‘energy in’ side of the equation.
• Several supporting studies have shown that eating a broth type soup or low fat salad prior to the meal reduces calorie intake for the whole meal.
• Along with the water, the fiber in fruits and vegetables helps you feel fuller and has been shown to reduce calorie intake
Without permanent change in food choices or
portion sizes, the weight is regained
This is the phenomenon called yo-yo dieting
Nutrients
MacroMacro MicroMicro
CarboCarbo
hydrateshydratesProteinsProteins FatsFats VitaminsVitamins MineralsMinerals
Fats15 – 20 %
ProteinsProteins
20 -25 %
CarbohydratesCarbohydrates
60 – 65 %
The Food Groups
• Starches
• Grains
• Fruits
• Vegetables
FOODS for Weight loss
• Low fat Yoghurt or Curds/Milk
• Buttermilk
• Paneer
• Brown Bread/Chappatis
• Vegetables
• Olive oil
Supplements that will Help
• Multivitamin Especially VIT B COMPLEX.
• VITAMIN C and E.
• GREEN TEA and GINGER EXTRACTs
• AMINO ACIDS (FREE FORM not PROTEIN)
• AVOID WHEY PROTEIN unless prescribed to to a measured calories diet plannning.
Weight Gain:
Goals for WeightManagement of Weight Lost
Strategy for FOODS in a Weight Gain Programme
• Add 300-500 calories extra per day
• Diet should include complex Carbs
• Weight Training Pre and POST workout meals are most crucial to building weight gain via increase in muscle size and density.
• Protein is the ultimate builder for Muslce Tissue.
FOODS for Weight Gain
• High Carbohydrates
• High Protein
• Essential Fatty Acids
• Vitamin and Mineral Supplement.
• Supplements– Weight Gainers– Protein Powders– Ergogenic Aids
Biomechanics – What happens when you
exercise?…
Heart rate
Respiratory rate
Cardiac output
Blood pressure
Digestion
Excretion
FAT LOSS PROGRAMMETIME/ PRE DURING POST
Design of fitness solution for maximum fat burning
AMINO ACIDS
LOW CALORIE LIQUID 150ML
AMINO ACIDS SOLUTION
NO GLUCOSE
600 ML
SIP CONSTANTLY THROUGHT WORKOUT
AMINO ACIDS PLUS 1 MULTIVITAMIN
Benefits Most clients come into the gym in a low sugar/ low
catabolic state. As a result the target range of 40 min workout for fat brining is
not secured at the highest intensity because of tired
muscles. Therefore the aim is to charge the blood with amino acids in free form
within 15 mins. This ensures the muscles are
primed for the highest intensity of a workout
During the workout, fat burning happens only after
15 mins of workout, therefore the actual fat
burning starts at the 16+ minutes. To ensure
Rehydration and proper functioning of muscles for maximum fat burning, the
client should ensure maximum BCAA and
glutamine availability to the blood
Post recovery for prevention of DOMS is vital as your client has to come to the gym everyday and
the importance is immediate recovery so that
they are 100% ready for the next days Workout.
Please note loss of muscle these days is not talked about. Muscle is 5 times heavier than fat and 3
times faster to be lost than fat. So a 5 kg loss is no use if the loss is not a percent
fat loss.
MUSCLE GAIN PROGRAMMETIME/ PRE DURING POST
Design of Fitness formulations for maximum
fat burning
AMINO ACIDS
6% glucose solution
150ml
Amino acids
6% glucose solution
600ml
Amino acids
Protein shake
Not more than 300 ml
Don’t aim for more than 5gms of pure free amino
acids
& 20 gms of protein bound amino acids
Benefits Please understand all your members are normal
people and not bodybuilders. So they don’t
eat right during the day. Entering the gym in a
catabolic state is not going to give a person results. So hype up the system with a
high potency free form solution. Keep glucose
solution down to only 6% as you don’t want an
Insulin spike which will cause you to have a
sluggish workout.
When lifting, lift heavy!! Heavy weights activate
muscle hypertrophy which cause the demand for
amino acids in the blood to increase to upto 9 times
their normal hourly requirement.
So keep the flow of free form amino acids constant
The recovery period is crucial.
Whey shake , creatinine, high glucose and free form aminos taken at this time
are like a dynamite cocktail. They cause the muscles to literally explode in growth.
But remember protein bound amino acids take
time to absorb, and can be high as upto 2 hours by which your muscle have lost or closed the window
of growth.
FREE FORM AMINOS is the path forward in the science of pure muscle
building
Our Lives
No time for Nutrition
No time for Workouts
No success in training thru you