Diet and Exercise
- Without Exercise
- No toning effect
- Greater likelihood of regaining weight
- Exercise is the leading predictor of long term weight maintenance
- Without dietary intervention
- Much more activity must be performed for even a small weight
loss
- Exercise or activity must be performed most days of the week.
- Aerobic Exercise
- progress to at least 45 minutes, 60-90 minutes recommended
- Anaerobic Exercise
- hastens fat loss and restores muscle mass
- but does not significantly reduce body weight without dietary
changes
Weight Loss versus Fat Loss
- With a typical exercise program, it is common to maintain
weight yet lose fat and gain muscle
- Girth can decrease since muscle is denser than fat.
- A sheer gain in muscle results in a lower percent of body
fat
- Improvements in diet may be needed for substantial loss of
fat
- Regular body composition
tests can assess the effectiveness of a program
- Absolute weight of fat and lean body weight should be tracked
and analyzed
- Dietary and exercise goals can be adjusted accordingly
Combining Anaerobic and Aerobic Activity
- Aerobic exercise burns fat during exercise, but has little
effect afterwards
- Aerobic exercise should begin "light" and progress
to "somewhat" hard throughout the first few weeks
- Progressively longer durations and intensities
- Higher intensities
- associated with higher drop out rates for beginners
- can be implemented later for more time efficient workouts
- Intense anaerobic exercise increases the metabolism hours
after exercise
- Weight training
- Restores muscle that had been lost over the years from sedentary
modern lifestyle.
- One pound of muscle can burn 30 to 50 Calories a day
- One pound of fat burns only 3 Calories a day
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