Exercise For Weight Loss • Current exercise trends • More is better? • To much of the wrong type • Focus on burning calories • Misconception of forcing weight loss • How many calories per 1kg of body fat? • Inadequate nutrition to cope with work load • Overtraining
Exercise For Weight Loss • Exercise needs to be strategic, not random. • What should we then focus on? • Complete the least amount of exercise that will provide the greatest response • Create a cascade effect that will increase your insulin sensitivity and metabolism. • This will then lead to sustainable consistent weight loss.
Exercise For Weight Loss • What type of exercise creates insulin sensitivity? • Short, intense bursts of exercise. • High Intense Interval Training • Recent studies are now showing that shorter intense levels of exercise promote greater fat loss than longer moderate methods of exercise • 3-5, 20-30 second intervals have shown to be effectively increase insulin sensitivity
Exercise For Weight Loss • Olympic sprinter V’s marathon runner • Sprinter runs very short distances at maximal output • Marathon runner runs huge distances at moderate pace • Both are lean, however the sprinter completes far less work, has more lean muscle and less body fat. • This type of exercise can be completed without a gym or any equipment
Exercise For Weight Loss • Sprints • Body weight exercises: Push ups, Squats etc • Bike or exercise bike • Rowing machine • Free weights • Kettlebells
Exercise For Weight Loss • What to keep in mind • Intensity – brief but maximum output • Exercises should work the whole body or large muscle groups • Don’t focus on calories burnt. It’s the hormonal adaptation that is important. Increasing insulin sensitivity.
Exercise For Weight Loss • How to increase lean muscle tissue? • Resistance training • Misconception about weight training – “I’ll get huge muscles” • Gaining large amounts of lean muscle mass naturally, takes years and years of hard work and dedication. • Women don’t have anywhere near the high testosterone levels of men which assists in gaining muscle. Women won’t bulk up.
Exercise For Weight Loss • What should we focus on? • Exercises that work multiple joints and use the largest muscle groups. • The three main muscle groups should be targeted. Chest, back and legs. Arms will also be worked when training the back and chest.
Exercise For Weight Loss • The exercise on the left works two joints and multiple muscles of the arms, shoulders and back (Compound Exercise). • The exercise on the right works one joint and muscle (Isolation Exercise). • The exercise on the left is more efficient as it utilises more muscles V’S
Exercise For Weight Loss • Increasing lean muscle tissue will have a two fold effect: • Weight training will help improve insulin sensitivity • The increase in muscle size will result in higher metabolic rate. The extra muscle tissue will utilise more energy.
Exercise For Weight Loss • When to start exercise? • Quality of nutrition intake needs to be able to support level of training • Exercise can place extra stress on your body • Weight loss will not occur. • How much exercise? • 3-4 times per week – max