Burn calories as you sleep
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Burn calories as you sleep
- 1. How to Burn Calories Even As You Sleep! Zzzzzzz... That’ll be 500 calories, thank you Tuesday, August 7, 2012
- 2. How to Burn Calories Even As You Sleep! Rudi Marashlian American College of Sports Medicine Health Fitness Specialist Tuesday, August 7, 2012
- 3. Who Am I? • Rudi Marashlian • Health fitness specialist & personal fitness coach • Originally from Sydney, Australia • Working in fitness since 1983 • University educated in exercise science • Certified in the USA with the American College of Sports Medicine Tuesday, August 7, 2012
- 4. • I have worked with all kinds of people: movie stars, children, Olympic athletes, overweight people, underweight people, people with injuries, weekend warriors and everyone in between. • Goal: to only share information I know is true and useful that I’ve found to work over the many years I’ve been helping people improve their bodies. Tuesday, August 7, 2012
- 5. Let’s Look at Genetics Tuesday, August 7, 2012
- 6. 3 Basic Body Types • Ectomorph (skinny, hard to shape) • Mesomorph (muscular, changes shape fast) • Endomorph (large, slow to respond to change) • EVERYONE HAS A MIX Tuesday, August 7, 2012
- 7. Ectomorph. Mesomorph. Endomorph. Tuesday, August 7, 2012
- 8. Ectomorph The “skinny” person who finds it hard to change shape. They tend to be small-boned. Example: marathon runner, runway model Tuesday, August 7, 2012
- 9. Mesomorph The more muscular person who can change shape easily. They tend to be medium-boned. Example: sprinter, fitness model Tuesday, August 7, 2012
- 10. Endomorph The larger person whose body is slower to respond and tends to carry weight. Example: shot putter, plus-size model Tuesday, August 7, 2012
- 11. Why are Genetics Important? • Knowing your body type helps you set real goals for your body • Different body types respond differently to diet and exercise • Helps you choose the right activities • Remember... EVERYONE HAS A COMBINATION OF BODY TYPES Tuesday, August 7, 2012
- 12. Speaking of Activities, 3 Basic Types... • Strength (weights) = visual results • Stamina (cardio) = non-visual results • Stretching (flexibility) = Non-visual results Tuesday, August 7, 2012
- 13. 1. Strength Tuesday, August 7, 2012
- 14. 2. Cardio 1. Strength Tuesday, August 7, 2012
- 15. 2. Cardio 1. Strength 3. Flexibility Tuesday, August 7, 2012
- 16. You Need a Balance of All 3 Activities • Too much cardio (treadmill, elliptical etc) = loss of muscle, no flexibility • Too much strength = poor flexibility, poor cardio • Too much flexibility = poor strength, no cardio Tuesday, August 7, 2012
- 17. A Good Program Will Include 4 Things... • Strength • Cardio • Flexibility • FOOD Tuesday, August 7, 2012
- 18. 2. Cardio 4. FOOD 1. Strength 3. Flexibility Tuesday, August 7, 2012
- 19. What Happens on the Inside? Tuesday, August 7, 2012
- 20. Skin Tuesday, August 7, 2012
- 21. Skin Fat Cells Tuesday, August 7, 2012
- 22. Skin Fat Cells Bone Tuesday, August 7, 2012
- 23. Skin Fat Cells Muscle Cells Bone Muscle cells burn about 3x more calories than fat cells Tuesday, August 7, 2012
- 24. One Pound of Fat = 3500 Calories Tuesday, August 7, 2012
- 25. Eats 2000 calories/ day (IN) Skin Fat Cells Muscle Cells Bone Uses 1500 calories/day (OUT) Tuesday, August 7, 2012
- 26. Eats 2000 calories/ day (IN) Skin Fat Cells Muscle Cells Bone Uses 1500 calories/day (OUT) 2000 - 1500 = 500 extra calories/day Tuesday, August 7, 2012
- 27. 500 x 7 = 3500 calories GAIN ONE POUND OF FAT IN ONE WEEK Tuesday, August 7, 2012
- 28. (IN) 2000 calories 2000 calories Skin Fat Cells Muscle Cells Bone TIME 2000 calories 1500 calories (OUT) Tuesday, August 7, 2012
- 29. 2000 - 2000 = 0 extra calories/day 0 x 7 = 0 calories NO CHANGE (NOTHING LOST, NOTHING GAINED) IN ONE WEEK Tuesday, August 7, 2012
- 30. (IN) 2000 calories 2000 calories 2000 calories Skin Fat Cells Muscle Cells Bone TIME 2500 calories 2000 calories 1500 calories (OUT) Tuesday, August 7, 2012
- 31. 2000 - 2500 = -500 calories/day -500 x 7 = -3500 calories LOSE ONE POUND OF FAT IN ONE WEEK Tuesday, August 7, 2012
- 32. What happens if you burn 3000 calories each day? Tuesday, August 7, 2012
- 33. Oh Yeah!! That’s 7000 calories a week... 2 pounds of FAT!! Tuesday, August 7, 2012
- 34. And Don’t Forget... MUSCLE BURNS 3 X MORE CALORIES THAN FAT Tuesday, August 7, 2012
- 35. What Activity Increases Muscle? • Stretching? • Cardio? • Strength training? Tuesday, August 7, 2012
- 36. What Activity Increases Muscle? • Stretching X • Cardio X • Strength training ✓ Tuesday, August 7, 2012
- 37. What’s the Fat-burning Secret? • Build some muscle and keep it there. Include regular strength training in your balanced workouts. • Muscle burns fat 24/7, keeps your body tight and gives you shape. • You WILL NOT start to look like a man! Tuesday, August 7, 2012
- 38. What to Expect When You Start Working Out Tuesday, August 7, 2012
- 39. 0 to 3 3 to 6 6 to 18 months months months Feel Good Tuesday, August 7, 2012
- 40. 0 to 3 3 to 6 6 to 18 months months months Feel Good Look Good Tuesday, August 7, 2012
- 41. 0 to 3 3 to 6 6 to 18 months months months Achieve Feel Good Look Good Goals Tuesday, August 7, 2012
- 42. 0 to 3 3 to 6 6 to 18 months months months Achieve Keep and Feel Good Look Good Goals Maintain Results Tuesday, August 7, 2012
- 43. Push Through the Barriers. Oh Yeah!! Include Strength Training . It’s Worth It! Tuesday, August 7, 2012