Week 2 lesson 8
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A look at what types of exercise produce fat loss.
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Week 2 lesson 8
- 1. Lesson 8 Avoiding the Dieting Dead End Knowledge • Application • Success
- 8. Diet + Weight Training? Change in Fat Free Mass (FFM) Diet only Diet + aerobic exercise: 3x/week; up to 40 mins per session Diet + full body resistance training: 3x/week; 2 sets of 10 reps on 10 exercises Hunter et al. (2008). Resistance training protect muscle mass and metabolism during caloric restriction!
- 9. Weight Training + Dieting and Aging 10 week study ~67 year olds Diet alone: 10% reduction in total calories Diet + exercise: 10% reduction in total calories 3 full body resistance training sessions Avila et al. (2010) As we age, it become even more critical to resistance train during a diet!
- 11. Little to no change in body weight or fat mass
- 12. Dieting alone
- 13. Loss in body weight initially, but that stops over time
- 14. No change in % body fat
- 15. Long-term progress requires Intense Exercise
- 16. Interval training cardio for fat loss
- 18. Your Next Step Implement at least 2 resistance training workouts per week! Check out “Workout Videos” for ideas.