Rev Up Your Metabolism for peak weight loss, sports performance,
and energy.
Presented by Danielle Derr, RD with Alere and
Katie Shaffer-Missey, Director of Fitness Services with Plus One
Thursday, June 17, 2010
1
Terms
 Metabolism

The chemical processes occurring within a living cell or
organism that are necessary for the maintenance of life.
 Resting or Basal Metabolic Rate


Minimum number of calories to maintain vital functions

Breathing

Digestion

Heart beat

Dreams
60-70% of total caloric needs
 Total Energy Expenditure

The total amount of calories needed for vital functions,
activities of daily living and exercise
2
Determining Your Resting Metabolism
 Formulas
–
Harris-Benedict equation
–
BW = body weight in kilograms, HT = height in cm, Age in years
–
Men: RMR = 66.473 + 13.751*BW + 5.0033*HT - 6.755*Age
–
Women: RMR = 655.0955 + 9.463*BW + 1.8496*HT - 4.6756*Age
–
Mifflin St. Jeor (more accurate)
–
Male: RMR = 10*BW + 6.25*HT – 5*Age + 5
–
Female: RMR = 10*BW+ 6.25*HT – 5*Age – 161
 Indirect Calorimetry
–
Measures respiratory gasses
–
Burning 1 calorie (Kilocalorie) requires 208.06 milliliters of oxygen
–
Oxygen uptake requires a precise measurement of the volume of expired air and of the
concentration of oxygen in the expired air
3
Using Indirect Calorimetry to Measure RMR
 Available at the LifeConnections Fitness Center
 Inexpensive – cost $30 (body composition and
waist circumference included)
 Quick – takes about 10 minutes
 Accurate – has been validated
–
Error rate is +/- 25 calories if all guidelines are followed
 Guidelines for most accurate result:
–
No food at least 4 hours before (water is ok)
–
No caffeine at least 4 hours before
–
No exercise at least 4 hours before
–
No smoking at least 1 hour before
–
No supplements or medications containing Ephedra, Ma
Huang, or Pseudoephedrine for at least 4 hours before
–
Avoid testing during menstrual cycle
4
Determining Total Energy Expenditure
 Once RMR determined (by formula or indirect calorimetry), multiply by an
Activity Factor
–
1.200 = sedentary (little or no exercise)
–
1.375 = lightly active (light exercise/sports 30 minutes 1-3 days/week, approx. 590 Cal/day)
–
1.550 = moderately active (moderate exercise/sports 30 minutes 3-5 days/week, approx. 870
Cal/day)
–
1.725 = very active (hard exercise/sports 45-60 minutes 6-7 days a week, approx. 1150
Cal/day)
–
1.900 = extra active (very hard exercise/sports and physical job, approx. 1580 Cal/day)
 To figure out calories for weight loss, subtract 500-1000 calories from TEE
5
Factors that Affect Resting Metabolic Rate
 Uncontrollable Factors
 Controllable Factors
–
Age
–
Diet
–
Gender
–
Exercise
–
Height/Surface Area
–
Body Composition
–
Weight
 Difficult to Control Factors
–
Outside Temperature
–
Stress
–
Fidgeting
–
Hormones
6
Rev Up Your Metabolism with Diet

Diet
–
–
–
Very Low Calorie Diets
»
A significant reduction in calories (< 1200 calories for women,
< 1500 calories for men) will reduce RMR
»
Acts as impending starvation, RMR decreases to conserve calories
»
The more severe the calorie restriction, the lower your RMR will go
»
To avoid this, use modest reductions in calorie (500-1000 calorie
reduction) when trying to lose weight and reduce calories slowly
Skipping Meals
»
The calories required to digest meals can increase calorie needs by
up to 10%/day
»
Eat small frequent meals throughout the day to give your metabolism
a boost
Dieting Without Exercise and/or Fast Weight Loss
»
Reducing calorie intake without exercise or losing weight too fast will
decrease muscle mass therefore decreasing metabolic rate
»
Lose no more than 1-2#/week and make sure exercise is included in
your routine
7
Rev Up Your Metabolism With Exercise
 Fun Facts:
–
Running or cycling (Cardio) burns 10-12 calories/min
vs. weight lifting which burns 8-10 calories
–
Extra calories are burned once exercise is completed
–
A metabolic spike of 25% occurs after weight lifting to
repair muscle tissue, therefore weight training is
recommended for increasing metabolism
–
At rest, muscle burns 35-50 calories/day, fat burns 2
calories
–
Fat takes up more space than muscle does
–
One pound of fat is about three times the size of a
pound of muscle tissue
8
Effects of Exercise on Metabolism
 Mild to moderate exercise increases
–
Lipolysis (breakdown of fat)
–
Blood flow to muscles and fat
 Exercise increases the number and density of
mitochondria (power house of the cell that burns
fat)
 Builds muscle mass - micro-tears in muscles
increase blood flow to build and repair muscle
9
Rating of Perceived Exertion
Rating
Description
1
VERY LIGHT
2
FAIRLY LIGHT
3
MODERATE
4
SOMEWHAT HARD
5
HARD
6
7
VERY HARD
8
9
10
VERY VERY HARD (MAXIMAL)
References
Borg GAV. Borg’s Rating of Perceived Exertion and Pain Scales. Champaign, IL:
Human Kinetics, 1998.
10
Strategies to Rev Your Metabolism
 Vary the type of exercise
 Progressively increase exercise
 Low to moderate-intensity exercise, longer
duration workouts (RPE 2-4)
–
Increases mitochondrial density
 Higher intensity, short duration workouts
(RPE 6-8)
–
Increases caloric expenditure and fat loss
 Combined strength and cardio workouts
(RPE 4-6)
–
Increases caloric expenditure and fat loss
11
Increase Daily Movement for Weight Loss & Energy
 Move more to burn calories and add activity to your
day

Take the stairs

Park farther away to increase steps

Go for an evening walk

Take a stretch break

Walk the dog
12
Workouts to Rev Your Metabolism
Monday: High Intensity Aerobic Interval Training
–
Complete 6 -10 exercise intervals
–
2 minutes hard, 1 minute easy
–
Total workout 30 – 40 minutes
Tuesday: Moderate Intensity Long Duration
–
Continuous sub-maximal aerobic exercise for 40-60
minutes
–
RPE 5-7
Wednesday: Interval Training with Pick Ups
–
Complete 4-6 exercise intervals
–
30 second pick-ups every 4.5 minutes
–
Total workout 20 – 30 minutes
13
Workouts to Rev Your Metabolism
Thursday: Circuit Resistance Training
–
Circuit of 10 resistance exercises, 10 repetitions,
2-3 sets, little to no rest between exercises
–
Total Workout: 20 – 30 minutes
–
Example:
1. Squats
2. Push-ups
3. Bridges
4. Row – Scapula Retraction
5. Clam Shells – Hip Strengthener
6. Plank with Leg Extension
7. Shoulder Press
8. Reverse Lunge
9. Bicep Curl
10.Tricep Pushdowns
14
Workouts to Rev Your Metabolism
Friday: Pyramid Training
–
Start at an easy warm-up level
–
Increase your intensity (speed/grade/resistance)
every 3-4 minutes
–
Until RPE of 8 has been reached
–
Back off every 3-4 minutes until cool-down or go
straight to cool down
–
Total workout 20 - 60 minutes
Weekend Workout: Random Workouts
–
Change duration/intensity of different aerobic
exercise (2 minutes, 4 minutes or 6 minutes)
»
Rotation 1: Treadmill 2 minutes, Elliptical 4 minutes, Bike 6
minutes
»
Rotation 2: Elliptical 6 minutes, Bike 4 minutes, Treadmill 2
minutes
»
Rotation 3: Bike 2 minutes, Treadmill 6 minutes, Elliptical 2
minutes
15
What if You Suspect Your Metabolism is Low?
 Get resting metabolic rate tested
 If you’re eating below that number, gradually
increase calories to only 250-500 calories below
TEE
 Exercise - variety and strength training must be
included
 Give it time
–
You might not see number changes on the scale but may
be gaining lean body mass
16
SMART Weight Loss Program
Here’s what you get:
A Pre and Post Individual Assessment including health history, goal
setting, resting metabolic rate, body composition, and a SmartKey to track
your workouts
Personal Training: 20 total group sessions with five people maximum per
group
Nutrition Education: 1 class per week by Registered Dietician (lecture or
support group format), café tour
Individual Health Coaching by Alere for employees only (optional)
For more information or to register, please contact:
[email protected]
17
Questions
18
Additional Health Resources
for Cisco Employees & Families

LifeConnections Health Center
www.ciscolifeconnections.com
– Onsite medical facility for Cisco employees and
their families
 Alere, formerly Matria Healthcare
www.alerehealthconnections.com
– Online health information, condition management
and health coaching services
 HealthConnections
wwwin.cisco.com/go/health
– Cisco’s health-enhancement program, with
information and resources to take charge of your
health in the areas of nutrition, fitness, sleep, life
balance, preventive care, and condition
management
Additional Health Resources
for Cisco Employees & Families
 OptumHealth Behavioral Solutions
www.liveandworkwell.com
– Confidential Employee Assistance Program
(EAP) services for Cisco employees and their
families
 LifeConnections Fitness Center powered by
Plus One
http://wwwin.cisco.com/wpr/empserv/fitness/us/ca_sanjose/
– Onsite fitness center located in SJC-Q. Offers
multiple specialty areas for exercise, group fitness,
stress management, one-on-one personalized
instruction, teambuilding, and social networking.
Upcoming Events at LifeConnections Health Center
21