CSEP-Certified Personal Trainer
(CSEP-CPT)
Weight Management
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Weight Management
Key Concepts: 4.6-4.7, Appendix D
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Obesity Trends* Among Canadian Adults
CCHS, 2003
(*BMI ≥ 30, or ~ 30 lbs overweight for 5’4” woman)
No Data
<10%
10%-14%
15-19%
≥20%
Source: P.T. Katzmarzyk, Unpublished Results. Data from: Statistics Canada. Health Indicators, June, 2004.
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Energy Balance
• Describe a person who
is in a positive energy
balance.
food
exercise
• Describe a person who
is in a negative energy
balance.
energy in EQUALS energy out
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Healthy Weight Loss
• Weight loss of no more than 0.5-1.0 kg (1-2 lb) per
week.
» Recommended 1 lb per week.
• 1 lb (0.5 kg) of fat = 3500 kcal
• Therefore, to lose body weight…
» È energy intake by 250 kcal/day
» Ç physical activity by 250 kcal/day
» Negative energy balance by 500 kcal/day
» RESULT: 1 lb (0.5 kg) of fat loss/week
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Remember…Energy Expenditure Equations
•
energy (kcal) burned with exercise depends on oxygen
consumption (or MET level), body mass & duration:
kcal
kcal
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= METs x 3.5 x body mass (kg) * t (min)
200
or…
= VO2 (mL.kg-1.min-1) x body mass (kg) * t (min)
200
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Energy Expenditure Tables
• “Compendium of Physical Activities”
• The latest (updated) version of this compendium by
Ainsworth et al. 2000 contains absolute energy
expenditures associated with 605 different types of
physical activity (including activities of daily living).
» Ainsworth, B. E., W. L. Haskell, et al. (2000). "Compendium
of physical activities: an update of activity codes and MET
intensities." Med Sci Sports Exerc 32(9 Suppl): S498-504.
• A revised/brief version of various activities and
associated energy expenditures can be found in
Warburton et al. CMAJ 174(7):961-974, 2006.
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Example Prescription Using Energy
Expenditure
•
Client Background
» 68 yr old female (70 kg) with no previous exercise pattern. No physical
limitations to exercise.
•
Goal
» Start an exercise program and try to maintain it.
•
Preferred Activities
» Low intensity exercise, 7 days per week. Walking and gardening.
•
Target
» expend 1000 Kcal per week
•
Prescription (per day)
»
»
»
»
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Walking (2 mph)
Weeding the garden for
Watering the garden for
TOTAL
30 min = 88 kcal (daily)
30 min = 158 kcal (twice weekly)
20 min = 44 kcal (twice weekly)
1020 kcal
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Effects of Severe Energy Restriction
• Body thinks it is starving
• BMR may È by 45%
• Body gets efficient at storing fat
• Become lethargic usually = È in activity
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Weight Loss Strategies
DO
• EXERCISE regularly
• follow CANADA FOOD
GUIDE
• set REALISTIC weight
loss goals
• REDUCE total fat intake
• consume MORE fruits and
veggies
• INCREASE water
consumption
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DON’T
• think there is a magic pill
• go on a severe low-calorie
diet
• replace real food with a
meal in a can
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Advantages of Exercise in Weight Loss
• Maximizes fat loss & minimizes muscle loss
• Ç BMR
• Ç metabolic rate during and AFTER activity
• Ç bone density
• Ç HDL (good) cholesterol, È LDL (bad)
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Read Appendix D!
• CSEP-CPT Study Guide Appendix D.
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