LEVEL 1 - ENERGY BALANCE (Part 2) Weight Loss Flashcards
What is the recommended rate of weight loss per week?
Aim to lose weight at a rate of 0.5 to 1.0% of body weight per week to minimize muscle and strength loss.
How would you calculate for a 0.5 to 1% weight loss per week?
If going for 1% loss rate then:
- Find bodyweight & maintenance calories.
- Ex. 200 lbs at 14,000s cals per week (2,000 per day)
- Multiply bodyweight (BW) by desired percentage loss rate (PLR) to get weight loss rate (WLR)
- Ex. 200 lbs x 0.01 = 2 lbs (WLR)
- Convert WLR to calories using 3500 rule
- Ex. 2 x 3500 = 7,000 Weekly cal loss goal
- Spread out calorie loss over desired period (1 Week) by dividing Goal cals over number of days.
- 7,000/7 = 1,000 Daily loss goal
- Subtract Daily Goal from Maintenance cals.
- 2,000 -1,000 = 1,000 New Calorie goal
- In order for a 200 lbs person with a daily maintenace calorie of 2000 then the person would have to eat 1000 cals
Equations are:
- BW x PLR = WLR
- WLR x 3500 = WCLg
- WCLg / Days = DCLg
- MC - DCLg = NCg
Besides the diet where else can caloric deficits come from?
Cardio, activity levels,
How many calories based on weight and intensity do you burn for 10 minutes of exercise?
You burn approximately ~0.2, ~0.45 and ~0.7 kcal per 10 minutes per pound of bodyweight doing light (RPE 2 to 4 out of 10), moderate (RPE 5 to 7 out of 10) and vigorous (RPE 8 to 10 out of 10) cardio respectively, above what you would normally be burning everyday light activity in that same time period
What can skew the numbers of calories burned through cardio?
Cardio mode, height and other variables affect these values, but these are decent values to use for estimation purposes.
Can you make a chart displaying the amount of calories burned during 10 minutes of cardio activity at 3 different levels of intensity for individuals at 3 different body-weights?
How can cardiovascular exercise interfere with muscle and strength adaptations?
Doing cardiovascular exercise at moderate intensities is essentially endurance training. The adaptations and the work required to produce endurance adaptations can interfere with the training and adaptations required to generate muscular strength, hypertrophy, and power. Not to say that interference will prevent someone from getting bigger, stronger, or more powerful, but if excessive cardio is performed it can slow down the process of building muscle, strength, or power in a dose-dependent manner.
What is MHR? How do you calculate for it?
Maximun Heart Rate, it can be estimated by using the formula: 220 – age in years = MHR.
What are the different intensities & Impact of cardio?
LI HR: 78-107
MI HR: 108-139
HI HR: 140-170
Low Impact v High Impact:
- “Impact” refers to the force of your body used in a particular exercise.
- Eccentric actions are essentially when your muscle lengthens while it contracts, often performed when guiding a load into place or decelerating a load; like what your bicep is doing when you set down a coffee mug. In endurance training this is how your body brakes and controls your inertia and movement.
- High Impact: The body is making contact with, or pounding, the ground.
- Ex: Running, jogging, plyometrics (jumping) and other workouts
- High impact forces can create joint strain, and a high volume of high force eccentric actions.
- Low Impact: Typically mean that one foot stays in contact with the ground,
- Ex: Walking, swimming, climbing, riding a bike, pedaling the elliptical trainer, lightweight bar/dumb/kettlebell complexes (no jumping like hang cleans).
- Low Intensity: About 40-54% MHR.
- Moderate: 55-69% MHR.
- High (or Vigorous): Equal to or greater than 70% MHR.
How does the different intensity & impact of cardio affect muscle and strength adaptations?
Low Impact v. High Impact:
- Interference might also be related to the extent of the impact and the contribution of eccentric actions from the modality of cardio, considering that cycling appears to interfere less with resistance training adaptations than incline walking. Eccentric actions are essentially when your muscle lengthens while it contracts, often performed when guiding a load into place or decelerating a load; like what your bicep is doing when you set down a coffee mug. In endurance training this is how your body brakes and controls your inertia and movement. High impact forces can create joint strain, and a high volume of high force eccentric actions.
Low Intensity:
- Low-intensity cardio (if it doesn’t have an impact component, like cycling, or the elliptical) would be below the threshold of producing overload and therefore wouldn’t be an issue. However, the calorie burn is much lower when doing low-intensity cardio compared to higher intensities and thus you have to do a lot of it for it to add up.
Moderate Intensity:
- Doing cardiovascular exercise at moderate intensities is essentially endurance training. The adaptations and the work required to produce endurance adaptations can interfere with the training and adaptations required to generate muscular strength, hypertrophy, and power. It can slow down the process of building muscle, strength, or power in a dose-dependent manner. Glycogen depletion and the molecular signaling that comes from endurance training may play a role in interference.
High Intensity:
- High-intensity cardio is very taxing, and unlike lower-intensity cardio cannot be done continuously for very long unless you are a well- trained anaerobic athlete. Similar metabolic adaptations can come from either HIIT or lower-intensity cardio performed for longer periods, but in less total time. Also, the risk of interference seems to be reduced when HIIT is utilized because the high intensity nature of the cardio is more similar to resistance training. Lastly, the higher the intensity, the greater the increase in metabolic rate in the short term period afterwards. High-intensity exercise provides a short term, small, but significant increase in metabolic rate while low intensity does not. Unfortunately some of the same issues that come with moderate-intensity cardio come with high-intensity cardio. If there is a signifficant eccentric component, or a high level of impact, it can cause problems: A larger risk of injury (with certain modalities) and a greater need for recovery are the only risks of HIIT.
What is the recommended cardio for fat loss while not interfering with muscle an strength adaptations?
Your total cardio for the week should take no more than half the time you spend lifting weights.
- So if you spend 90 minutes 4 times per week lifting weights (6 hours), then it would be 3 hours.
- Choose cardio that is easy on the joints (low impact) and easy on the muscles in subsequent days (won’t make you sore).
- Cap the number of HIIT sessions at one to two sessions per week that last no more than 30 minutes. Do no more than an hour per week in total of moderate-intensity cardio as this intensity causes the most interference. For the rest of your cardio, keep it at a low intensity.
- Example: 1 hour of biking heart rate 55-70%, 1.5 hours of walking/biking heart rate 40-54%, and 0.5 hours of heart rate 70% and up (probably HIIT or Complexes)
Where should the majority of fat loss come from?
Your diet, because of interference, cardio should not be the primary vehicle for fat loss, regardless of whether you perform low or high-intensity cardio, The majority of fat loss should come from the diet.
What are the most important aspects for muscle maintenance?
Resistance training performance is the most critical aspect to muscle maintenance. The diet supports the training as best as possible while creating fat loss and the training supports muscle retention. Don’t put this paradigm at risk. Remember you are a strength athlete or a bodybuilder, not an endurance athlete.
