GETTINGGETTING STARTEDSTARTED GET EDUCATED GET MOTIVATED GET RESULTS A GUIDE TO HELP YOU REACH YOUR GOALS AND MAXIMIZE YOUR POTENTIAL FOR SUCCESS. TABLE OF CONTENTS BEFORE YOU START: 4 BODY COMPOSITION 4 UNDERSTANDING WHERE YOU ARE AND WHERE YOU WANT TO GO 4 BODY FAT RANGES 4 BMI CALCULATION 4 LOWERING AND CONTROLLING BODY COMPOSITION 5 NUTRITION 6 THE BUILDING BLOCK OF RESULTS 6 THE LAW OF THERMODYNAMICS 7 MACRONUTRIENT #1: PROTEIN 8 MACRONUTRIENT #2: CARBOHYDRATES 9 MACRONUTRIENT #3: FAT 10 QUICK REFERENCE GUIDE FOR DAILY FOOD CONSUMPTION 11 HELPFUL TIPS FOR MENU PLANNING 12 WATER AND PERFORMANCE 12 ALCOHOL AND WEIGHT LOSS 12 CALORIC NEEDS AT A GLANCE 13 CALORIE COUNTING VS PORTION SIZES 14 CHOOSE WHAT WORKS FOR YOU 14 COUNTING CALORIES 14 HEALTHFUL TIPS TO REDUCING CALORIE INTAKE: 14 PORTION CONTROL 15 CARDIO TRAINING 17 GIVING YOUR HEART A REGULAR BEATING 17 RESTING HEART RATE 18 TIPS FOR EFFECTIVE CARDIOVASCULAR TRAINING 18 CARDIOVASCULAR EQUIPMENT 19 LET US ENTERTAIN YOU 27 STAY MOTIVATED WITH BAILEY’S GROUP FITNESS CLASSES 27 2 SUPPLEMENTATION 31 PICKING UP WHERE FOOD LEAVES OFF 31 RESISTANCE TRAINING 32 SCULPTING YOUR BODY AND BURNING MAXIMUM CALORIES 32 MUSCULAR STRENGTH AND ENDURANCE 33 MALE AND FEMALE DIFFERENCES 33 ACTIVATING THE CORE 33 COMMON TERMS: 34 GENERAL TRAINING PRINCIPLES 34 THE BASIC EIGHT MACHINES 35 EQUIPMENT FOR EVERY MAJOR MUSCLE GROUP 35 ADDITIONAL EQUIPMENT 39 BASIC RESISTANCE ROUTINE 42 FLEXIBILITY 45 POPULAR MYTHS ASSOCIATED WITH NUTRITION AND FITNESS 45 EDUCATED, MOTIVATED, AND READY TO GO 46 3 BEFORE YOU START: • This program is intended for those who are in good health. • You should always consult a doctor before starting any dietary or exercise plan, especially if you have a medical condition, including but not limited to, heart disease or diabetes. • If you're pregnant or breast feeding, you need to consult your doctor before making changes to your diet. You and your baby’s needs are different, and this may not be an ideal time for weight loss. • If you are morbidly obese or have a BMI greater than 30, it may benefit you to consult your doctor and a dietician to work side by side with you as you embark on your fitness program. Due to your specific nutritional needs, a dietician may be better suited to give you diet that can provide you with the desired results. BODY COMPOSITION UNDERSTANDING WHERE YOU ARE AND WHERE YOU WANT TO GO Body composition refers to the amount of fat and lean body tissue or fat free mass that comprises the body. Though most individuals are concerned with body composition for cosmetic reasons, it is extremely important for good health. Body Fat Ranges Women: Ages Low Healthy Overweight Obese 20-40 yrs Under 21% 21-33% 33-39% Over 39% 41-60 yrs Under 23% 23-35% 35-40% Over 40% 61-79 yrs Under 24% 24-36% 36-42% Over 42% Men: Ages Low Healthy Overweight Obese 20-40 yrs Under 8% 21-33% 33-39% Over 39% 41-60 yrs Under 11% 23-35% 35-40% Over 40% 61-79 yrs Under 13% 24-36% 36-42% Over 42% *Source: World Health Organization and National Health Institute BMI Calculation BMI is another tool used to determine body composition. This number is determined by using the following calculation: Weight in pounds (lbs) divided by height in inches (in) squared and multiplied by a conversion factor of 703 (weight (lbs) / [height (in)2] x 703). 4 Therefore, to calculate BMI, take the weight (lbs) and divide it by height (in). Take the result of that calculation and divide it by height again. Then, multiply that number by 703. Round to the second decimal place. For example: Weight = 150 lbs, Height = 5'5" (65 inches). BMI calculation: [150 ÷ 652] x 703 = 24.96 For adults 20 years and older, the BMI results are interpreted using standard weight-status categories that are the same for all ages and for both men and women. The standard categories associated with BMI ranges for adults are shown in the following table. BMI Weight Status Below 18.5 Underweight 18.5 – 24.9 Normal 25.0 – 29.9 Overweight 30.0 and Above Obese Source: National Institute of Health Technology Assessment Lowering and Controlling Body Composition . This is best accomplished by combining a proper diet with cardiovascular exercise and weight training. Improving body composition means decreasing fat weight while increasing muscle weight. Dieting alone will reduce fat but it will also reduce lean weight, usually decreasing the amount of muscle tissue. This is counter productive because muscles are the “engines” of the body and have high-energy requirements 24 hours per day. Consequently, anything that lowers muscle mass also lowers metabolic needs and actually works against fat loss. Aerobic exercise increases the rate of fat loss by burning additional calories and decreases the rate of muscle loss by providing low intensity exercise. Aerobic activity also enhances cardiovascular fitness and should be included in every weight loss or weight control program. Weight training also increases the rate of fat loss by burning additional calories. However, strength training actually increases muscle weight by providing high intensity exercises. That is, strength training increases muscle mass, which automatically increases metabolic needs. Strength training, therefore, provides a double reducing effect by using additional calories both for exercise and muscle maintenance and repair. See chart ‘Recommendations for Ideal Physical Activity’ on the following page for details. 5 Recommendations for Ideal Physical Activity 18-64 yrs • All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits. • For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week. • For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount. • Adults should also include muscle-strengthening activities that involve all major muscle groups on 2 or more days a week. 65 yrs + • Older adults should follow the adult guidelines. When older adults cannot meet the adult guidelines, they should be as physically active as their abilities and conditions will allow. • Older adults should do exercises that maintain or improve balance if they are at risk of falling. • Older adults should determine their level of effort for physical activity relative to their level of fitness. • Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely. a. Moderate-intensity physical activity: Aerobic activity that increases a person’s heart rate and breathing to some extent. On a scale relative to a person’s capacity, moderate-intensity activity is usually a 5 or 6 on a 0 to 10 scale. Brisk walking, dancing, swimming, or bicycling on a level terrain are examples. b. Vigorous-intensity physical activity: Aerobic activity that greatly increases a person’s heart rate and breathing. On a scale relative to a person’s capacity, vigorous- intensity activity is usually a 7 or 8 on a 0 to 10 scale. Jogging, singles tennis, swimming continuous laps, or bicycling uphill are examples. c. Muscle-strengthening activity: Physical activity, including exercise that increases skeletal muscle strength, power, endurance, and mass. It includes strength training, resistance training, and muscular strength and endurance exercises. d. Bone-strengthening activity: Physical activity that produces an impact or tension force on bones, which promotes bone growth and strength. Running, jumping rope, and lifting weights are examples. Source: US Department of Health and Human Services 2008 Physical Activity Guidelines for Americans NUTRITION THE BUILDING BLOCK OF RESULTS Let us take a moment to change our perspective on food. Say this out loud and with enthusiasm: “I’m eating to live, not living to eat!” Eating properly accounts for up to 80% of the results you’ll see while on an exercise program. The first thing you need to understand about proper food intake is exactly what your caloric maintenance level is. A calorie is simply a unit of energy. Let’s say that your maintenance level is 2000 calories. What this means is that on a typical day your body will burn 2000 calories. When you eat the same number of calories your body burns each day, you will neither gain nor lose weight. You are at your caloric maintenance level. If 2000 calories is maintenance, then you have to eat slightly below that, so a deficit is created in order to lose fat. You cannot go too far below maintenance or you will be tired, hungry, and your metabolism will slow down. So you want to eat just slightly below maintenance. If maintenance is 2000 calories, then you could eat 2000 calories of anything; pizza, ice cream, cake, pasta, or whatever it is you love to eat, and not gain weight. If you eat above maintenance with salad you will gain weight. Now, this is obviously not the ideal food intake, but when it comes to losing weight, the calorie is king. And, following a calorie driven diet plan allows the dieter to make the proper adjustments to eat based on portion control, not deprivation.