Weight Management By: Peter Rhodes B.App.Sc (Nutrition) / Grad Dip (Nutri & Diet)
Fact 1 95% of people fail in body fat reduction and maintenance because they lose contact with the organisation and person assisting their fat reduction program.
Fact 2 Exercising 3 times per week or less without a significant dietary / food manipulation will generally result in only "mild" fat loss over time. Most people respond to increased activity by increasing their food consumption.
Fact 3 People who "Diet" without exercise and achieve fast results will be losing lean body mass and fluid as well as fat. The long term implications are often disastrous.
Fact 4 In an American phone survey, people in the United States who ate the greatest variety of foods in their diet, also had the greatest problems with excess body fat. Most people in this situation suffer from the "more syndrome",. "more variety" simply means "more food". Excessive total consumption is still the biggest problem in the western diet.
Fact 5 People who try to maintain a successful fat loss without regular exercise will often regain most of their body fat within 6-24 months after reaching their target weight.
The basic facts on body fat management are listed below:
To Increase Body Fat …
- Decrease physical activity with age.
- Decrease muscle mass through inactivity and severe restrictive dieting.
- Maintain average Australian fat consumption.
- Combine high carbohydrate intake with high fat intake.
- Drink alcohol frequently with a poor diet.
- Eat most of your daily energy intake in the afternoon or evening.
- Seek refund on all gym memberships.
To Maintain Body Fat ...
- Participate in 1-2 / 45 min exercise sessions at moderate intensity per week.
- Maintain a low fat diet.
- Eat large servings of low fat carbohydrate foods.
- Drink 1-2 glasses of alcohol per day.
- Have a fun / entertaining / fast food five times or less per month.
- Socially walk 2-3 times per week.
To Reduce Body Fat and develop a High Quality Result ...
- Exercise ~5 times per week at moderate I higher intensity.
- Incorporate a minimum of 1 quality resistance session in your weekly exercise routine.
- Reduce dietary fat consumption to between 20-30 gm per day.
- Modify carbohydrate consumption to allow enough energy to exercise but not enough to fill your glycogen store.
- Avoid alcohol during the week. (Occasional social drink OK)
- Limit social / fun eating to twice per month.
- Eat more food early in working day and very little before bed.
Fitink Magazine Issue 1/00
This handout is provided by Network for Fitness Professionals
P0 Box 57, Neutral Bay, NSW 2089.
Web site: www.globalfit.net