You can view the video associated with this powerpoint at: http://www.medicalfitnesspros.com/rev-up-your-metabolism-part-2 In this presentation we discuss the role of nutrition, cardio, and strength training on metabolism.

1. Part 2

2. The Hierarchy of Fat Loss….
1. Correct nutrition
2. See number 1
3. Activities that burn calories, maintain/promote
muscle mass and elevate metabolism
4. Activities that burn calories and elevate
metabolism
5. Activities that bun calories but don’t necessarily
maintain muscle or elevate metabolism

3. Why Portion Control?

4. Healthy Everyday Eating

5. Smart Snacking

6. Exercise
 Good
 Better
 Best

7. Five Factors for Fat Loss Training…
1. Metabolic Resistance Training
2. High Intensity Anaerobic Interval Training
3. High Intensity Aerobic Interval Training
4. Steady State High Intensity Aerobic Training
5. Steady State Low Intensity Aerobic Training
 If I have only 3 hours per week – only use #1
 If I have 4-5 hours – use #1 and #2
 If I have 5-6 hours available – add #3
 If I have 6-8 hours available – add #4
 If I have more than that – add #5

8.  Q: The addition of aerobic training to a
caloric deficit (through diet) will increase
calories burned and therefore increase fat
lost.
True or False?

9. False

10. Three Month Study
The addition of 45 minutes of aerobic exercise at
78% Max heart Rate 5 days a week for 12 weeks had
NO EFFECT over dieting alone.
Influence of diet and/or exercise on body composition and
cardiorespitatory fitness in obese women.

11. Six Month Study
Two groups:
Diet Only
Diet plus aerobic exercise (50 minutes, 5 days per week)
No additional effect of aerobic exercise on body
composition
Effect of calorie restriction with or without exercise on body composition
and fat distribution

12. Twelve Month Study
Six hours of aerobic training per week for one year. (60
minutes per day, six days per week)
Average weight loss after one year was 3.5lbs or about 0.3lbs
per month
3.08lbs for women and 3.96lbs for men
Obesity 2007 June – 15:1496 – 1512
Exercise Effect on Weight and Body Fat in Men and Women

13.  Q: If diet (total caloric and macronutrient
intake) is a constant, then the more
calories you burn during training, the
more fat you will lose…..
True or False?

14. False

15.  20 weeks endurance training vs. 15 weeks interval
training
 Energy cost of endurance training = 28,661 calories.
Interval training = 13,614 calories (less than half)
 The interval training group showed a NINE TIMES
greater loss in subcutaneous fat than the endurance
group (when corrected for energy cost)
Impact of exercise intensity on body fatness and skeletal muscle
metabolism.
Metabolism 1994 July; 43(7):814-8.

16.  15 weeks of 20 minutes per session interval training (3 x
pw) Vs 15 weeks of 40 minutes of steady state exercise (3 x
pw)
 Both groups burned the same total calories over the 15
weeks and ate the same diet.
 Steady state group actually gained on average 1lb of fat and
increased lean mass.
 Interval training group lost 5.5lbs of fat and increased lean
mass.
 Interval training group increased aerobic capacity more
than steady state group.

17. Statistics aside…
 In the past five years or so, how many studies have
been published in peer-reviewed scientific papers
showing that interval training is more effective than
stead state training in helping people lose fat?
 Several.
 How many studies have there been in this same time
showing that steady state training is more effective
than interval training?
 Zero.
 How many people REALLY believe that working
HARDER will NOT yield better results?

18. How Should I do Cardio Training if I
have a medical condition or injury?
1. Steady State Low Intensity Aerobic Training
2. Steady State Interval Aerobic Training
3. High Intensity Aerobic Interval Training
4. High Intensity Anaerobic Interval Training

19. Effects of strength or aerobic training on body
composition, resting metabolic rate, and
peak oxygen consumption in obese dieting
subjects
(Strength training group lost significantly more fat and
maintained more muscle than aerobic group)

20. Overweight Subjects were assigned to three groups:
Diet only, diet plus aerobics, diet plus aerobics plus
weights
 Diet group lost 14.6 lbs of fat in 12 weeks
 Aerobic group lost only one more pound (15.6lbs) than the
diet group (training was 3 times a week starting at 30
minutes and progressing to 50 minutes over the 12 weeks)
 The weight training group lost 21.1 lbs of fat (44% and 35%
more than diet and aerobic only groups respectively).

21. Effects of resistance vs. aerobic training combined with
800 calorie liquid diet on lean body mass and resting
metabolic rate.
 Aerobic group: 4 hours per week
Resistance training group: 2-4 sets of 8-15 reps. 10 exercises, three
times per week.
 V02 max increased equally in both groups.
 The resistance training group lost significantly more fat and did not
lose ANY LBM, even at only 800 calories per day.
 The resistance training group actually increased metabolism
compared to the aerobic group which decreased metabolism.

22. Afterburn
 Effective fat loss programming hinges on the
understanding of EPOC.
 EPOC (Excess post-Exercise Oxygen Consumption) is
defined scientifically as the “recovery of metabolic rate
back to pre-exercise levels” and “can require several
minutes for light exercise and several hours for hard
intervals.”

23. Effect of an acute period of resistance exercise on excess
post-exercise oxygen consumption: implications for
body mass management.
This study used a circuit training protocol of 3 exercises
for 4 sets of 10 reps each (12 total sets) in 31 minutes.
EPOC was elevated significantly for 38 hours post
workout

24. Resistance training conserves fat-free mass and resting
energy expenditure following weight loss
Compared three groups:
 Diet only
 Diet plus aerobic training
 Diet plus resistance training
Only the resistance training group maintained their lean mass and REE;
the aerobic training and diet only group did not.
 In other words – they lost more fat and maintained metabolism –
meaning that if the program continued – they would continue to lose
more fat than the other groups.

25. Putting it all together
 The only truly limited, non-renewable resource you
have is:
Time

26. Therefore we have to have a
HIERARCHY…
1. Correct nutrition
2. See number 1
3. Activities that burn calories, maintain/promote
muscle mass and elevate metabolism
4. Activities that burn calories and elevate metabolism
5. Activities that burn calories but don’t necessarily
maintain muscle or elevate metabolism

27. So for training
1. Metabolic resistance training
2. Interval based high intensity anaerobic cardio training
3. Interval based high intensity aerobic training
4. Steady state high intensity aerobic training
5. Steady state low intensity aerobic training
 If I have only 3 hours per week – only use #1
 If I have 4-5 hours – use #1 and #2
 If I have 5-6 hours – add #3
 If I have 6-8 hours – add #4
 If I have more than that – add #5

28. Putting it all together
 Maximize the benefits of your resistance training
program by creating maximal metabolic
disturbance.
 Characterized by:
Heavy resistance
Time under tension approaching 60s
Short/incomplete rest periods
The use of alternating sets/mini-circuits to
maximize work density

29. Putting it all together
 Stability Training – High time under tension but easier
on the connective tissue
 Strength Training – Heavier resistance with short rest
periods
 Power or Group Training
Combination, full body movements that have
cardiovascular aspects as well.

30. Thank you for attending
 Questions?
Ask one of us for an appointment
281-500-6055
Medical Fitness Pros
2004 S. Mason Rd., Suite A-4
Katy, TX 77450
MFPros.com