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The Power of Synergy

The Power of Synergy. The Downtown Exchange Club of Nashville January 15, 2008 Presenter Adam Lee, B.S., NASM-CPT alee@innerstrength.com (615) 495-1618 InnerStrength Sport & Fitness www.innerstrength.com.

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The Power of Synergy

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  1. The Power of Synergy The Downtown Exchange Club of Nashville January 15, 2008 Presenter Adam Lee, B.S., NASM-CPT alee@innerstrength.com (615) 495-1618 InnerStrength Sport & Fitness www.innerstrength.com

  2. Synergy—The phenomenon in which two or more discrete influences or agents acttogether to create an effect greater than that predicted by knowing only the separate effects of the individual agents.

  3. In order to have long term fat-loss, you MUST have synergy between these three things! • Supportive Nutrition • Regular Cardiovascular Exercise • Fat-Burning Muscle Building

  4. Supportive Nutrition Tips for immediate success: Eat every three to four hours Try to get a lean protein, starch and fibrous carbohydrate (vegetable) with every meal Don’t drink your calories Avoid foods containing hydrogenated oils and HFCS whenever possible Take a multivitamin

  5. Cardiovascular Exercise: The Great Equalizer Recommendations for fat-loss: F—5-7 days per week I—65-90% of HRmax T—20-60 minutes per day T—Any activity E—The greater, the better

  6. Building Fat-Burning Muscle You may want to find a new gym if you often hear this . . . • “Hey, Ya’ got tickets to the gun show?!” • “Dude, you need a vet, ‘cuz your pythons look sick!” • “Were you stung by a bee, bro? ‘Cuz your arms are swollen!” • “Yo, you need a needle and thread ‘cuz you’re ripped!

  7. Why Strength Train? For every pound of lean body mass (a.k.a. muscle) you gain, your body burns 50 more calories per day

  8. If You Build It (Muscle), It (Fat) Will Go . . . General strength-training program: Sets—3 Reps—12 Tempo—4 seconds to complete each rep Rest—30 seconds between sets Number of exercises—7 Total duration—25-35 minutes (excluding warm-up and cool-down)

  9. “The man who removes a mountain begins by carrying away small stones” -Old Chinese proverb

  10. References • Clark M, Lucett S, Corn R. NASM Essentials of Personal Fitness Training, 3rd Edition. Philidelphia: Lippincott Williams & Wilkins, 2007. • Kaplan P. Personal Training Profits and a Secure Fitness Future. Great Atlantic Publishing Group, 2000.

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