UGA Lecture - Exercise and Nutrition Out Of The Textbook...

Info icon This preview shows page 1. Sign up to view the full content.

View Full Document Right Arrow Icon
This is the end of the preview. Sign up to access the rest of the document.

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 ­Nutrition.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 ...
View Full Document

{[ snackBarMessage ]}

What students are saying

  • Left Quote Icon

    As a current student on this bumpy collegiate pathway, I stumbled upon Course Hero, where I can find study resources for nearly all my courses, get online help from tutors 24/7, and even share my old projects, papers, and lecture notes with other students.

    Student Picture

    Kiran Temple University Fox School of Business ‘17, Course Hero Intern

  • Left Quote Icon

    I cannot even describe how much Course Hero helped me this summer. It’s truly become something I can always rely on and help me. In the end, I was not only able to survive summer classes, but I was able to thrive thanks to Course Hero.

    Student Picture

    Dana University of Pennsylvania ‘17, Course Hero Intern

  • Left Quote Icon

    The ability to access any university’s resources through Course Hero proved invaluable in my case. I was behind on Tulane coursework and actually used UCLA’s materials to help me move forward and get everything together on time.

    Student Picture

    Jill Tulane University ‘16, Course Hero Intern