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Unformatted text preview: Exercise and Nutrition
Out Of The Textbook Into Reality RealWorld About Me Educational Background
– – – Associate of Science in Allied Health Bachelor of Science in Nutrition Science Certified Level II Fitness Trainer Work Experience – Over 10 years in training, performance nutrition, supplementation, body recomposition, and bodybuilding. – Founder of More Nutrition and Fitness www.MoreNutrition.com Bodybuilding Accomplishments 1997 Junior Olympic Games – Gold Medal 1999 Superbody World Championships (featured on ESPN) 2nd place Junior division 2004 INBF Southern Open (proqualifier) 1st place Placed below 2nd only twice in almost 10 years of competition. NUTRITION is #1 Venn of Nutrition Ideal Eating – Does healthy always equal lean? – A sample daily schedule Bodyweight Setpoint Theory
– What are you striving for? Calories, protein, carbs, and fat – OH MY!
– Ask yourself a simpler question Lean Eating Healthy Eating
Ultralow Calorie Diets Hiprotein/ lowveggie Limited variety Hifat/ NO carb Starvation Achieving Venn Organic Food
Lean Proteins Vegetables Whole fruits Healthy Fats Timing Processed “whole” grains Hicarb/ lowprotein Fruit juices 3 meals per day Ideal Eating
(according to Corey) Sample Day . . . Feeding #1 Feeding #2 Feeding #3 1 whole egg, 3 whites, 1/2 cup oatmeal with handful of blueberries protein shake, lite yogurt, or a piece of fruit chicken breast, black beans, spinach, ½ apple protein shake or cottage cheese and handful of almonds grilled salmon with steamed broccoli and cauliflower Feeding #4 Feeding #5 – Water: 3 Liters total Bodyweight Setpoint Theory Idea that our bodies continually strive for a “memorized” physical version Possibly established during adolescence Thought to be able to “reset” – How do you go about it? EXERCISE UFC Round 1: Weighttraining vs. Cardio – Throwing rocks . . . what a dirty fight! Round 2: Myth vs. Reality – Exercise your demons! Round 3: NEA – The secret weapon! Weight Training vs. Cardio HiIntensity vs. LowIntensity
– We’re picking the wrong fight! Metabolic Action and Aftermath
– – – What’s the primary energy source? Who wins in caloric consumption? Who looks better after the fight? Musclebuilding Effects – Or shall we say, Metabolismbuilding? Myth vs. Reality
1) 2) 3) 4) Weights build muscle, cardio burns fat. Hireps for fatloss, lower reps for bulking. Working my abs will burn fat off my midsection. I don’t want to build, just tone. MYTH 1) 2) 3) 4) Both work to increase metabolic rate Fatloss is determined by energy deficit, NOT rep ranges. Sure . . . how’s that working for ya? If you haven’t built anything, then what are you going to tone? REALITY Are workouts your only exercise? N E A 316 analogy – Timed runs OR steady pace walking Dr. James Levine – 2006 study cited up to 66% increase in caloric expenditure from NEA – 1 mph chair? STEROIDS Can they be safe? How common in reallife? How common in bodybuilding? How common in professional sports? – Russian Roulette anyone? – Stats and guesses – Which kind? – An educated guess ...
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This note was uploaded on 03/22/2009 for the course HPBR 1710 taught by Professor Mendel during the Fall '08 term at University of Georgia Athens.
- Fall '08