Monday, October 15, 2018
Exercise and Nutrition: Weight Loss Basics
Weight Loss Basics
• 1 Lb. fat = 3500 calories (cals.)
• 60 minutes of aerobic exercise at moderate intensity ≈ 600 cals.
*based on 150 lb. person @ 70-80 % Target Heart Rate
• 5 day of exercise at 600 cals./session = 3000 cals. or less than 1 lb.
• 150 – 300 minutes done weekly of aerobic exercise has been shown to stimulate weight loss in obese persons.
The greater the amount one is overweight; the more exercise is needed.
• One can lose 1% of total body weight in fat per week.
• Average PJB sandwich = 400 cals.
• Average 150 lb. person can store approximately (≈) 300 grams of glycogen (carbs.), or 1200 calories.
◦ 2 slices of bread ≈ 50 grams of carbohydrate
◦ 1 fruit ≈ 20 grams of carbohydrate
◦ 1 soft drink or juice ≈ 30 grams of carbohydrate
◦ Average restaurant size dessert cake ≈ 600 cals. ≈ 60 grams of carbs. and 30 grams of fat.
• Fat can be stored in limitless amounts. Extra carb intake is converted into fat stores.
• Keep fat intake to ≈ 25 % of total caloric intake.
◦ Ie., 2000 total cals. daily
▪ 50 % from Carbs. ≈ 1000 cals. or 250 grams
▪ 25 % from Fats ≈ 500 cals. or 55 grams
▪ 25 % from Proteins ≈ 500 cals. or 125 grams
General Exercise Recommendations for Weight Loss:
*5 days of aerobic exercise at moderate intensity for 60 minutes
*2 – 3 30 minutes sessions of resistance (strength) training
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