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Exercise & Weight Loss

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Exercise & Weight Loss

  1. 1. Exercise & Weight Loss Dr. Michael Vanella
  2. 2. Statistics <ul><li>44 % of all women </li></ul><ul><li>29 % of all men </li></ul><ul><li>Admit to being on a diet. </li></ul><ul><li>Weight loss industry boast a annual revenue of $40 billion. </li></ul>
  3. 3. Myths & Fads <ul><li>The problems with present diets and exercise </li></ul><ul><ul><li>Eating unbalanced meals </li></ul></ul><ul><ul><li>Eating to little </li></ul></ul><ul><ul><li>Losing too much muscle and not enough fat </li></ul></ul><ul><ul><li>Measuring with the wrong device </li></ul></ul><ul><ul><li>Over exercising without giving your body the proper rest </li></ul></ul><ul><ul><li>Not enough time to exercise </li></ul></ul><ul><ul><li>No weight training </li></ul></ul>
  4. 4. Exercise & Weight Loss <ul><li>This is the number one enemy in weight loss. </li></ul><ul><li>The SCALE! </li></ul><ul><li>It only tells if you are losing weight. </li></ul><ul><li>It doesn’t tell you if you are losing fat or muscle. </li></ul>
  5. 5. Exercise & Weight Loss <ul><li>When you lose weight you want to lose fat, not muscle. </li></ul><ul><li>The reason is because muscle controls your metabolism. The more muscle you have the higher your metabolism. </li></ul><ul><li>Your metabolism determines how much fat you burn. </li></ul>
  6. 6. Exercise & Weight Loss <ul><li>To measure your progress you should use measurements, not weight loss. </li></ul><ul><li>Use calipers to check your percentage of body fat. </li></ul><ul><li>Or use girth measurements. </li></ul>
  7. 7. Exercise & Weight Loss <ul><li>You will find as your </li></ul><ul><li>body becomes more </li></ul><ul><li>lean your weight loss </li></ul><ul><li>will diminish, but your </li></ul><ul><li>size will continue to </li></ul><ul><li>shrink. </li></ul>
  8. 8. Eating
  9. 9. Problems with Eating <ul><li>We don’t eat all the servings we should. </li></ul><ul><li>We have totally loss control over portion size. </li></ul><ul><li>We don’t even know what healthy portions are. </li></ul>
  10. 10. The Diet Roller Coaster <ul><li>When you don’t consume enough food your body goes into starvation mode. </li></ul><ul><li>It will then protect its fat stores. </li></ul><ul><li>So muscle will be burned for energy. </li></ul><ul><li>Less muscle means a lower metabolism which means more fat. </li></ul>
  11. 11. The Big Question <ul><li>So how do you not </li></ul><ul><li>starve yourself and still </li></ul><ul><li>lose weight? </li></ul>
  12. 12. Eating <ul><li>You need to </li></ul><ul><li>eat </li></ul><ul><li>more often. </li></ul>
  13. 13. Facts About Eating <ul><li>The average meal will last a person about 4 hours. </li></ul><ul><li>The standard person eats 3 meals a day which is about 6 hours between meals. </li></ul>
  14. 14. The “Zone” <ul><li>This extra 2 hours is where your body will begin to go into starvation mode. </li></ul><ul><li>This is when you will start to get cravings or have difficulty thinking. </li></ul>
  15. 15. Eating <ul><li>Instead of eating 3 times per day </li></ul><ul><li> 7 --- 1 --- 7 </li></ul><ul><li>You want to eat 4 times per day </li></ul><ul><li>7 --- 11 --- 3 --- 7 </li></ul><ul><li>You eliminate that 2 hour gap that your body usually starves in. </li></ul>
  16. 16. Eating <ul><li>So you want to </li></ul><ul><li>eat enough and you </li></ul><ul><li>want to eat healthy. </li></ul>
  17. 17. Eating <ul><li>Each meal you eat </li></ul><ul><li>should contain 1 portion </li></ul><ul><li>of: </li></ul><ul><ul><li>healthy carbohydrates </li></ul></ul><ul><ul><li>fruits/vegetables </li></ul></ul><ul><ul><li>protein </li></ul></ul>
  18. 18. Carbohydrates <ul><li>In the last few years </li></ul><ul><li>carbohydrates have </li></ul><ul><li>gotten a bad rap. </li></ul>
  19. 19. Carbohydrates <ul><li>The body needs carbohydrates for energy. </li></ul><ul><li>If you eliminate them you are making it easier for your body to go into starvation mode. </li></ul><ul><li>There are two types: </li></ul><ul><ul><li>Healthy – ex. whole & multi grains </li></ul></ul><ul><ul><li>Junk – ex. simple sugars (candy, soda, etc.) </li></ul></ul>
  20. 20. Protein <ul><li>Lean beef, chicken, turkey, fish, eggs, beans & lentils </li></ul><ul><li>Use organic, wild and free-range when possible </li></ul><ul><li>Non-organic red meat is high in saturated fat </li></ul><ul><li>The breakdown of protein produces ammonia which is acidic and disease thrives in an acidic body </li></ul><ul><li>Your healthy body should have a pH of 7.0 - 7.3 - slightly alkaline </li></ul>
  21. 21. Fruits & Vegetables <ul><li>70% of these should be raw </li></ul><ul><li>All forms of cooking destroy the live enzymes, fiber, and most of the nutrients </li></ul><ul><li>Between 112 ° & 118 ° destroys live enzymes </li></ul>
  22. 22. Bad Fats <ul><li>Bad fats are saturated fats from red meat and dairy products. </li></ul><ul><li>There is a direct link between these fats and cardiovascular disease and cancer. </li></ul><ul><li>Tran fats are especially bad. Look at food labels for partially hydrogenated vegetable oils because this is what you want to avoid. </li></ul><ul><li>No level of trans fat is safe to consume. </li></ul><ul><li>1 gram of trans fat per day increases your chances for cardiovascular disease by 20%. </li></ul>
  23. 23. Good Fats <ul><li>20% of our diet should consist of Omega 3 fats </li></ul><ul><li>Omega 3s enhance the immune function </li></ul><ul><li>Omega 6s suppress the immune function </li></ul><ul><li>Good Sources of Omega 3 fats: Salmon, tuna, organic flax seed, avocados, mangos, raw nuts, free-range eggs, sea vegetables, and fish </li></ul><ul><li>Uncooked, Cold Pressed Olive Oil - Omega 9 fat (neutral fat) </li></ul>
  24. 24. Good vs Bad <ul><li>1 Omega 3 to 1 Omega 6 or </li></ul><ul><li>1 Omega 3 to 2 Omega 6 is ideal </li></ul><ul><li>Why Free Range Eggs? 1 : 1 vs 1 : 17 </li></ul><ul><li>The standard bag of chips has a ratio of 1 omega 3 to 60 Omega 6) </li></ul><ul><li>The typical American diet has a ratio of 1 : 10. This increases cancer, diabetes, cardiovascular disease, arthritis, etc. </li></ul>
  25. 25. Portions <ul><li>The correct portions sizes per meal are: </li></ul><ul><ul><li>A fist size of healthy carbohydrates </li></ul></ul><ul><ul><li>A fist size of fruits/vegetables </li></ul></ul><ul><ul><li>A palm size of protein if it is meat or fish </li></ul></ul><ul><ul><li>If the protein is in another form it should be: </li></ul></ul><ul><ul><ul><li>20 grams for women </li></ul></ul></ul><ul><ul><ul><li>30 grams for men </li></ul></ul></ul>
  26. 26. Exercise
  27. 27. Exercise <ul><li>When people think of weight loss and exercise they immediately think of cardio workouts. </li></ul><ul><li>Cardio workouts due burn fat, but they don’t increase your metabolism. </li></ul><ul><li>You need to add weight training to your exercise routine. </li></ul><ul><li>Remember muscle controls your metabolism. </li></ul>
  28. 28. Exercise <ul><li>I know when everyone </li></ul><ul><li>thinks about weight </li></ul><ul><li>training they think they </li></ul><ul><li>are going to look like </li></ul><ul><li>this. Not so. </li></ul>
  29. 29. Exercise <ul><li>Weight training speeds up your metabolism 24/7 </li></ul><ul><li>So you need a combination of both weight training and cardiovascular for the best results. </li></ul>
  30. 30. Exercise <ul><li>Weight training </li></ul><ul><li>needs to be done </li></ul><ul><li>twice a week </li></ul><ul><li>for 25 minutes. </li></ul>
  31. 31. Exercising <ul><li>A cardiovascular </li></ul><ul><li>workout needs to </li></ul><ul><li>be done also twice a </li></ul><ul><li>week for 25 </li></ul><ul><li>minutes. </li></ul>
  32. 32. Exercising <ul><li>So that’s 25 minutes of </li></ul><ul><li>exercise 4 days a week. </li></ul>
  33. 33. Exercise <ul><li>The types of exercises you need to do will need to be taught to you by a professional. </li></ul><ul><li>If you are not taught you run the risk of injuring yourself. </li></ul><ul><li>Also after exercising you will need to stretch to keep your muscles pliable. </li></ul>
  34. 34. Progress
  35. 35. Progress <ul><li>You need to chart </li></ul><ul><li>yourself to: </li></ul><ul><ul><li>See how you are doing </li></ul></ul><ul><ul><li>Hold yourself accountable </li></ul></ul>
  36. 36. Progress <ul><li>7 am 11 am 3 pm 7 pm </li></ul><ul><li>Monday P P P P </li></ul><ul><li>C C C C </li></ul><ul><li>F/V F/V F/V F/V </li></ul><ul><li>Tuesday P P P P </li></ul><ul><li>C C C C </li></ul><ul><li>F/V F/V F/V F/V </li></ul>
  37. 37. Progress <ul><li>How to chart your progress: </li></ul><ul><ul><li>For every meal missed, put an “X” through it and put - 4 points </li></ul></ul><ul><ul><li>For every exercise missed, put an “X” through it and put - 10 points </li></ul></ul><ul><ul><li>At the end of the week add up all the “X’s” and minus it from 100. If you are > 80 you are doing great. </li></ul></ul>
  38. 38. Chiropractic <ul><li>Nutrition – help make sure you are eating correctly and what supplements you need to be adding on. </li></ul><ul><li>Exercise – exam you to see what muscles are weak and those that are tight. </li></ul><ul><li>Adjustments – to make sure all your joints are functioning optimally </li></ul>
  39. 39. Thank You