FIT 4 LIFE

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FIT - 4 - LIFE
BY neo_at_morphehs.com
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Presentation Structure

• Introduction

• Body Mechanics

• Body Dynamics

• Dieting, Food and Supplements

• Exercising

• Heat Stress

• Wrap up

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Some questions before we start.?

• Anyone into fitness?

• Anyone into healthy eating and fitness?

• Anyone into healthy eating?

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Introduction Objectives of this presentation

• Intention is to provide helpful information for
  healthy living and exercising.

Guidance Note (my caveat) Presenter is not
engaged in rendering medical, health,
psychological, or any other kind of personal
professional services.
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Forward - Some definitions

• Obesity
• When an individuals weight has increased to a
  point where it seriously endangers their health.
  Typically, obesity is diagnosed when a person's
  Body Mass Index (BMI) exceeds 30.

• Body Mass Index (BMI)
• BMI is calculated by dividing weight in
  kilogrammes by height in metres squared (see
  handoutthis will be used later)..more details
  to follow.

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Statistics Healthy Living?????

• Over half the UK population is either overweight
  or obese, in 2002 70 of men and 63 of women.

Report of a working party of the Royal College of
Physicians, Royal College of Pediatrics and Child
Health and the Faculty of Public Health Medicine

• One in 5 adults is obese and obesity in 2 to 4
  year old children almost doubled from 5-9 from
  1989 to 1998, and in 6-15 year olds trebled from
  5-16 between 1990 and 2001.

• Overweight children have a 50 chance of being
  overweight adults. If current trends continue it
  is estimated that at least one third of adults,
  one fifth of boys, and one third of girls will be
  obese by 2020.

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Body Mechanics Basic body types

• The body types are a scientific classification of
  a person's body shape determined by physical
  characteristics.
• Genetics determine our body types and hence the
  body shape we develop from birth through to
  adulthood. We cannot change our body type we can
  only make the most of what mother nature gave us.
  
• Getting the most out of our body types depends on
  our diet and exercise regime.
• There are 3 basic categories of body types

Endomorph
Ectomorph
Mesomorph
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Body Mechanics What is your body type?

• Endomorph Body Types
• The naturally large person characterised with a
  round face, wide hips, big bones, slow metabolism
  and high number of fat cells.
• Endomorphs usually struggle to control their
  weight although it may simply mean more
  determination is needed for an endomorph to lose
  as much weight as a Mesomorph.

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Body Mechanics What is your body type?

• Ectomorph Body Types
• The skinny person with a linear appearance, small
  muscles, ultra fast metabolism, low body fat,
  narrow shoulders, hips and waist.
• Ectomorph Body Types may be considered lucky to
  some people because their linear appearance and
  ultra fast metabolism enables the Ectomorph to
  stay slim even if they eat well, however the
  downfall is Ectomorph lack shape due to their low
  muscle weight. Lean muscle weight is what gives
  us that shapely figure.

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Body Mechanics What is your body type?

• Mesomorph Body Types
• Characterised with broad shoulders, narrow waist,
  naturally large muscles and fast metabolism due
  to the amount of lean muscle. For men a Mesomorph
  looks like a natural muscle man with a heavy,
  hard and athletic physique.

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Body Mechanics Body Mass Index (BMI)

• The Body Mass Index is only one tool for
  assessing health risks associated with weight.

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Body Mechanics Body Mass Index (BMI)

• BMI Values
• 18.5 or less Low BMI (underweight)
• 18.5 to 24.9 Medium BMI (normal weight)
• 25 to 29.9 High BMI (overweight)
• 30 and above Very-High BMI (obese)

Note For a very muscular person, a high BMI
does not necessarily indicate overweight, since
the extra weight might be muscle, rather than
fat.
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Body Mechanics Conclusion

• Everyone has the physical potential to develop
  great shape no matter which body type dominates.

It is simply a case that different "rules" apply
to each body type.
Mesomorph tend to be the best body types for
controlling weight, they have a natural, lean
shapely figure with a fast metabolism.
Its possible to train any body type to mimic the
effects of the Mesomorph.
Training the body to mimic a Mesomorph body type
is not easy, it takes a little time and effort.
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Body Dynamics Energy Balance

• Energy balance is the difference between calorie
  intake (from food drinks) and calories out -
  through our metabolism energy expended during
  daily activities.

Metabolism In simple terms it is the sum of all
the chemical and physical changes that take place
within the body and allow its continued growth
and functioning.
Energy expended Activity based energy loss (e.g.,
thinking, walking, running etc).
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Body Dynamics Energy Usage

• Every time we eat, a certain amount of energy is
  used to digest and absorb all the nutrients.

Most diets naturally require a reduction in food
intake so, less food eaten means less energy is
required to maintain weight.
This process known as the "thermic effect of
food" and accounts for about 10 of total energy
expenditure. e.g., the mid-afternoon siesta
after a big lunch!!!
Technically, "thermogenesis" refers to increased
fat loss through raising the body's core
temperature or through an increased caloric use
as a result of an heightened energy/metabolic
state.
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Body Dynamics Typical Energy Usage Chart
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Body Dynamics Energy Usage Example

• A day in the life of Joe Bagel, age 35 and weighs
  80Kgits Friday curry night!!!

Overall 3454 calories

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Body Dynamics Energy Usage Example

• Joes typical needs..3050 380 3430 calories
• Remember 3454 Cals taken in
• Is this good for a weight loss programme?

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Body Dynamics Weight Management

• Any change in body weight is the result of an
  imbalance between energy intake and expenditure.

People gain weight gradually because most days
they're in a state of positive energy balance
(more calories in than body requires) and any
excess is stored until the individual eventually
realizes they've gained a few pounds.
The most effective way to lose body fat is to
burn slightly more calories than you take in, and
to continue this negative energy balance over an
extended period of time. Imagine body fat stores
as thousands of little dots all over a piece of
paper only one dot at a time can be erased.
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Body DynamicsWeight Control and Dieting

• Dieters count calories but the amount of weight
  loss wont add up!!!

Weight loss confusion occurs because there's a
physiological adaptation to under eating in order
to balance energy within the body and help
maintain weight quickly.
There will always be natural changes in
physiology in order to constantly balance energy
within the body. Changes are driven by what we
eat, when we eat and how much we eat. In order to
lose weight effectively a program needs to take
these physiological adaptations into account.
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Dieting FAD diets
Atkins Diet
GI Diet
South Beach Diet

• With all the fad diets over the years that have
  promised dramatic weight loss only to leave
  people disappointed, it's hard to believe that
  there can be any formula for losing weight.

Indeed, there isn't any single weight-loss
regimen that works for everyone, but different
regimens work for different people.
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Dieting Atkins Diet
Atkins Diet

• The Atkins Diet is a high-protein,
  low-carbohydrate weight loss diet developed by
  Robert Atkins, MD, during the 1960s. In the early
  1990s, Dr. Atkins brought his diet back into the
  nutrition spotlight with the publication of his
  best-selling book Dr. Atkins New Diet
  Revolution.

The Atkins Diet severely restricts the
consumption of carbohydrate-rich foods and
encourages the consumption of protein and fat.
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Dieting GI Diet
GI Diet
The glycemic index is a measure of the ability of
a food to raise blood sugar levels after it is
eaten.

• The index compares the blood sugar response to a
  particular food with the bodys reaction to pure
  glucose, which is given the value of 100.

The glycemic index is about the quality of
carbohydrates not the quantity
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Dieting FAD diets
South Beach Diet

• The South Beach diet is based on the premise that
  choosing the right carbohydrate and fat sources
  can help people reduce appetite, lose weight, and
  prevent chronic diseases such as heart disease
  and diabetes.

The diet emphasizes carbohydrate foods with a low
glycemic index and fats that dont raise blood
cholesterol.
The South Beach diet shares features with several
other diets, including Atkins, low-carbohydrate,
and low-glycemic-index diets.
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Food Group Complex Carbohydrates

• What are complex carbohydrates?

• Complex carbohydrates or starch are simply sugars
  bonded together to form a chain. Digestive
  enzymes have to work much harder to access the
  bonds to break the chain into individual sugars
  for absorption through the intestines.

• For this reason digestion of complex
  carbohydrates takes longer. The slow absorption
  of sugars provides us with a steady supply of
  energy and limits the amount of sugar converted
  into fat and stored!

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Food Group Simple Carbohydrates

• What are simple carbohydrates?

• Simple carbohydrates are smaller molecules of
  sugar unlike the long chains in starch. For
  example the individual sugars themselves -
  glucose, fructose and galactose
  (monosaccharides), or two sugars bonded together
  (disaccharides)

• Other natural foods like fruit contain naturally
  occurring simple sugars, however because the
  amount of energy is low there's less chance for
  sugar to be converted to fat. Plus many fruits
  are high in fiber which helps slow digestion
  again limiting the flood of sugar energy into
  cells when its not needed!

• Carbohydrates are the body's primary source of
  fuel.

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Food Group Proteins

• Daily protein intake is important in the diet
  when losing weight as it limits the breakdown of
  muscle used for energy upon cutting calories.

Good quality protein intake also aids growth and
maintenance of other body tissue such as hair,
nails, skin and smooth muscles as well as in the
build up of antibodies to fight infection.
All foods contain some protein but many foods
like those of plant origin lack certain amino
acids. Some amino acids are essential to health
as they cannot be produced by the body so must be
provided in the diet.
Examples of food that provide good quality
protein include EGGS, MEAT, FISH, POULTRY, MILK
and CHEESE.
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Food Group Fats

• There are two main types of fat saturated and
  unsaturated.

Saturated fats are the ones we should try to
avoid as the more saturates we eat the more
cholesterol the body produces. Saturated fats are
mostly found in animal products such as meats and
some dairy produce. They can be found in some
vegetable oils like coconut oil or palm oil, in
hard margarine and cooking fats. Sometimes they
can be found as "hidden fat" in cakes, biscuits,
chocolate and puddings.
Unsaturated fats are essential to the body
although only in small amounts. They include
polyunsaturated oils and monounsaturated fats.
Unsaturated fats are found in vegetable oils such
as sunflower, corn, rapeseed and olive oils.
From a health point of view, we should avoid the
saturated fats.
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Health Supplements

• Many people don't receive all of the nutrients
  they need from their diet because they either
  can't or don't eat enough, or they can't or don't
  eat a variety of healthy foods.

• For some people, including those on restrictive
  diets, multivitamin-mineral supplements can
  provide vitamins and minerals that their diets
  often don't.

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Health SupplementsChoosing and using

• Supplements - complement your regular diet, but
  they aren't food substitutes!!!!!

• Check the supplement label.
• Read labels carefully. Product labels can tell
  you what the active ingredient or ingredients
  are, which nutrients are included, the serving
  size for example, capsule, packet or
  teaspoonful and the amount of nutrients in each
  serving. The label also provides directions for
  safe use and tips for storage along with the name
  and address of the manufacturer, packer or
  distributor where you can write if you need more
  information on a particular product.

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Health SupplementsChoosing and using

• Avoid supplements that provide "megadoses."
• In general, choose a multivitamin-mineral
  supplement for example, Centrum, One A Day,
  others that provides about 100 Percent Daily
  Value (DV) of all the vitamins and minerals
  instead of one that supplies, for example, 500DV
  of one vitamin and only 20DV of another. Most
  cases of nutrient toxicity stem from high-dose
  supplements.

• Beware of gimmicks.
• Synthetic vitamins are usually the same as
  so-called "natural" vitamins, but "natural"
  vitamins usually cost more. And don't give in to
  the temptation of added herbs, enzymes or amino
  acids they add mostly cost.

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Health SupplementsChoosing and using

• Look for expiration dates.
• Supplements can lose potency over time,
  especially in hot and humid climates. If a
  supplement doesn't have an expiration date, don't
  buy it. If your supplements have expired, discard
  them.

• Store all vitamin and mineral supplements safely.
  
• Store supplements in a dry, cool place. Avoid
  hot, humid storage locations, such as the
  bathroom. Follow the manufacturers instructions.

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Health SupplementsChoosing and using

• Play it safe.
• Check with your doctor, pharmacist or a
  registered dietician.

• High doses of some vitamins or minerals may cause
  health problems. For example, high doses of
  vitamin B-3 (niacin) can result in or worsen
  liver problems, and too much vitamin A over time
  may cause liver problems or weaken bones in
  women. In addition, supplements may interfere
  with your medications.

• For instance, vitamin E isn't recommended if
  you're taking blood-thinning medications
  (anticoagulants) because it can complicate the
  proper control of blood thinning.

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Exercising Typical normal resting heart rates

• Many factors affect normal heart rate, including
  your age, activity level, and the time of day.

The chart below shows the normal range of a
resting heart rate (pulse rate after resting 10
minutes) in beats per minute, according to age.
In general, the lower your resting heart rate,
the more efficient your heart is and the
healthier you are.
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Exercising Measuring your heart rate

• The most common places to measure heart rate
  using the palpation method is at the wrist
  (radial artery) and the neck (carotid artery).

To take your resting heart rate at the wrist,
place your index and middle fingers together on
the opposite wrist, about 1/2 inch on the inside
of the joint, in line with the index finger. 
Feel for a pulse.  You can estimate the per
minute rate by counting over 10 seconds and
multiplying this figure by 6.
You should always use your fingers to take a
pulse, not your thumb, particularly when
recording someone else's pulse, as you can
sometimes feel your own pulse through your thumb.
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ExercisingYour target heart rate zone

• To exercise effectively you need to calculate
  your target heart rate zone. To do this subtract
  your age from 220 to find out your maximum heart
  rate, so in my case
•             Maximum heart rate..   220 - 41 179
  beats per minute
• The Karvonen Formula

Multiply your maximum heart rate by 65 - LOWER
RANGE POINT                         179 x 65
116.35 beats per minute 
Multiply your maximum heart rate by 85 - HIGHER
RANGE POINT                        179 x 85
152.15 beats per minute
When exercising the heart rate should be within
your own range at all times and to burn more fat
you should exercise within the lower range.
Exercising at the lower range enables the body
to take up enough oxygen so the cells can utilize
stored fat. If you workout within the higher
range of the zone you will burn more calories,
however, most will be in the form of
carbohydrates and less total fat.
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Exercising Training Zones

• If you've looked at any of the new heart rate
  charts, you've seen the term fat burning zone or
  "weight management zone" to describe the pace at
  which your body prefers to use fat to fuel the
  muscles (partially true) and thus the intensity
  at which your most likely to lose fat as weight
  (not true).

People who work out as hard as possible are said
to be in the "red line zone". The color red
infers warning because in addition to not being
able to sustain this pace for a lengthy period of
time, the intensity predisposes you to injury.
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Exercising Aerobic Zone

• When you train in this Heart Rate zone, you are
  training your cardiovascular system.
• Within this range, the body's ability to
  transport oxygen to, and carbon dioxide away
  from, the working muscles can be developed and
  improved.
• As you become fitter and stronger from training
  in this zone you will get the benefits of some
  fat burning and improved aerobic capacity. 75
  training often feels good.
• This zone is also ideal for developing local
  muscle strength.

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Exercising Anaerobic Zone

• This is the zone in which an enormous amount of
  benefit can be gained.
• Somewhere between 80 and 90, your individual
  anaerobic threshold is hiding.
• Between these heart rates, you use very little
  fat, instead you start to use glycogen - which is
  stored in your muscles - as the main source of
  energy.

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Exercising Goal Setting for Improvement
Progress can only be made if progress is measured.

• Try these tips

• Write down your goals.

• Set easy goals often so you create a habit of
  success in the mind.

• Set measurable goals - I will lose 1 pound each
  week. This gives you something to aim for.

• Try new challenging goals to stop your normal
  routine from becoming a chore.

• Reward your success on reaching a goal.

• Think positively, replace thoughts like "I can't"
  with "I can and I will

• Don't set goals that are too much too soon.

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Exercising Hydration?

• When it comes to energy fitness, the lack of
  water is more significant than the lack of food. 
  The body adjusts to changes in food intake but it
  cannot adjust to not having enough water.  Water
  is the most important and most often neglected
  nutrient.

• A relatively small drop in the body's water
  content can mean a very large drop in energy
  production.  A 4 to 5 loss of body water -about
  2 of body weight - can result in a 20 to 30
  drop in work performance.

• Extreme dehydration can have serious consequences
  - dizziness, nausea, headaches, muscle cramps,
  weakness, and even collapse.  Dark, scanty urine
  signals a need for more fluid.

• Thirst alone in not an accurate gauge of water
  needs.  In general we should drink more than we
  feel like drinking.  Exercise dulls the thirst
  mechanism.  People usually drink only half as
  much as they lose in sweat.

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Wrap Up
Thank you for your time, patience and
participation