Sports Performance amp Nutrition in the FLT Context

Dr Jeffrey TuckerDiplomate American Chiropractic Rehabilitation Board

310-470-4511wwwDrJeffreyTuckercom

Thank you

bull for allowing me the opportunity to share this information with you I hope you enjoy this material and I appreciate your feedback

Objectives

bull Following this presentation the student will be able to

bull Understand how nutrient timing impacts body composition

bull Define interval training exercise

bull Discuss which exercises are the most beneficial

bull Describe how to increase muscle mass

bull Utilize FLT food plans amp exercise

ADDITIONAL GOALS OF MY PROGRAM

1048707 Prevent Injury1048707 Decrease Body Fat1048707 Increase Lean Muscle

Mass1048707 Increase Strength1048707 Increase Endurance1048707 Increase Flexibility1048707 Increase

Performance

Thank you

bull for allowing me the opportunity to share this information with you I hope you enjoy this material and I appreciate your feedback

Objectives

bull Following this presentation the student will be able to

bull Understand how nutrient timing impacts body composition

bull Define interval training exercise

bull Discuss which exercises are the most beneficial

bull Describe how to increase muscle mass

bull Utilize FLT food plans amp exercise

ADDITIONAL GOALS OF MY PROGRAM

1048707 Prevent Injury1048707 Decrease Body Fat1048707 Increase Lean Muscle

Mass1048707 Increase Strength1048707 Increase Endurance1048707 Increase Flexibility1048707 Increase

Performance

Objectives

bull Following this presentation the student will be able to

bull Understand how nutrient timing impacts body composition

bull Define interval training exercise

bull Discuss which exercises are the most beneficial

bull Describe how to increase muscle mass

bull Utilize FLT food plans amp exercise

ADDITIONAL GOALS OF MY PROGRAM

1048707 Prevent Injury1048707 Decrease Body Fat1048707 Increase Lean Muscle

Mass1048707 Increase Strength1048707 Increase Endurance1048707 Increase Flexibility1048707 Increase

Performance

ADDITIONAL GOALS OF MY PROGRAM

1048707 Prevent Injury1048707 Decrease Body Fat1048707 Increase Lean Muscle

Mass1048707 Increase Strength1048707 Increase Endurance1048707 Increase Flexibility1048707 Increase

Performance

Tools Diet Supplements Exercise

bull Diet is the best tool for fat loss We agree that the Mediter-ranean diet is the best

bull Supplements depend on the individual

bull Exercise changes the musculo-skeletal system We may not all agree on what is the best

Want to lose weight

bull Lift weights not light weights

bull Follow the food planbull Stop doing conventional

aerobicsbull Journal Write down what

you eatbull Body composition (BIA)bull Take UltraMeal Plus amp

BioPureProtein

1121 317

Lbs 178 170

body

fat

348 284

- 64

Body fat wt

620 482

-138

Lean wt

1160 1218

+58

BMR 1601 1681

+80

ldquoBut I Donrsquot Want to Get All Bulkyrdquo

bull This is a mythbull That thought process

is the biggest cop out in history

bull Do you know how hard it is to gain muscle

Measure Program

bull Dr Tucker ldquoHow much do you weigh todayrdquo

bull Client ldquo10 pounds too muchrdquo

bull Dr Tucker ldquoYea but how much do you weigh nowrdquo

bull Client ldquoI donrsquot know I never weigh myselfrdquo

bull Dr Tucker ldquoLetrsquos go find outrdquo

bull BIAbull Food planbull Supplements (UltraMeal

BioPureProtein)bull Determine protein intakebull Train free weight program

Solutions

bull My average client comes in because of paindiscomfortfatigue Solution pain relief

bull Want knowledge on corrective exercises Solution One-on-one training or small group exercise classes

bull Want to lose weight or improve exercise performance Solution FLT food plan one-on-one training or small group exercise classes

bull The average client adapts to exercise programs in as little as four weeks Solution Write programs ndash not workouts

bull Make sure you have future appointments to change products repeat body composition tests and change workouts

Program Design For Weight Loss amp Sports Performance

bull Food planbull Walking programbull Bikebull Intervalsbull Free weightsbull Small group exercise

classesbull Increase protein using

UltraMeal amp BioPureProtein

Program Design For Beginners

bull Start walking progress to inclines and at the same time familiarize yourself with the bike

bull Alternate steady state walks and rides for 2-3 weeks on an every other day basis

bull Use walk HR minus 5 beats for the bikebull Continue to monitor rating of perceived

exertion (RPE) and talk testbull No intervals for weeks 1-3

Instructions for Rating of Perceived Exertion (RPE) Scale

While doing physical activity we want you to rate your perception of exertion This feeling should reflect how heavy and strenuous the exercise feels to you combining all sensations and feelings of physical stress effort and fatigue Do not concern yourself with any one factor such as leg pain or shortness of breath but try to focus on your total feeling of exertion

Rating of Perceived Exertion

Look at the rating scale below while you are engaging in an activity it ranges from 6 to 20 where 6 means no exertion at all and 20 means maximal exertion Choose the number from below that best describes your level of exertion This will give you a good idea of the intensity level of your activity and you can use this information to speed up or slow down your movements to reach your desired range

Try to appraise your feeling of exertion as honestly as possible without thinking about what the actual physical load is Your own feeling of effort and exertion is important not how it compares to other peoples Look at the scales and the expressions and then give a number

bull 6 No exertion at allbull 7

Extremely light (75)8

bull 9 Very lightbull 10bull 11 Lightbull 12bull 13 Somewhat hardbull 14bull 15 Hard (heavy)bull 16bull 17 Very hardbull 18bull 19 Extremely hardbull 20 Maximal exertionbull 9 corresponds to very light exercise For a healthy person it is like walking slowly at his or her own pace for some minutesbull 13 on the scale is somewhat hard exercise but it still feels OK to continuebull 17 very hard is very strenuous A healthy person can still go on but he or she really has to push him- or herself It feels very heavy and

the person is very tiredbull 19 on the scale is an extremely strenuous exercise level For most people this is the most strenuous exercise they have ever

experienced

Talk Test

bull This method of measuring intensity is simple A person who is active at a light intensity level should be able to sing while doing the activity One who is active at a moderate intensity level should be able to carry on a conversation while engaging in the activity If a person becomes winded or too out of breath to carry on a conversation the activity can be considered vigorous

Run vs Bike

bull You canrsquot run to get fit you need to be fit to run

bull The bike gives you maximum metabolic disturbance with minimal muscular disruption

Run vs Walk

bull 20 min 75 mph (8 min mi) = 25 mi = 250 calbull 20 min 3 mph = 1 mi = 100 calbull Itrsquos more about calories per minute of exercise

than distance covered The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

What is interval training

bull Interval training is broadly defined as repetitions of high-speedintensity work followed by periods of rest or low activity

bull Take walking If youre in good shape you might incorporate short bursts of jogging into your regular brisk walks If youre less fit you might alternate leisurely walking with periods of faster walking For example if youre walking outdoors you could walk faster between certain mailboxes trees or other landmarks

What can interval training do for me

bull Whether youre a novice exerciser or youve been exercising for years interval training can help you jazz up your workout routine Consider the benefits

bull Youll burn more calories The more vigorously you exercise the more calories youll burn mdash even if you increase intensity for just a few minutes at a time

bull Youll improve your aerobic capacity As your cardiovascular fitness improves youll be able to exercise longer or with more intensity Imagine finishing your 60-minute walk in 45 minutes mdash or the additional calories youll burn by keeping up the pace for the full 60 minutes

bull Youll keep boredom at bay Turning up your intensity in short intervals can add variety to your exercise routine

bull You dont need special equipment You can simply modify your current routine

What about 20 minutes of intervals

bull 5 min warm-up 75 = 6 mi = 60 calbull 5x 1 min w 2 min rest = approx 1 mile = 100 calbull 5 min of work to burn 100 caloriesbull Total calories burned 160 Or more Are you

burning without moving during the rest

You keep burning calories at an increased rate after an interval training

bull You need to develop an aerobic base in your program but you must progress to intervals if you want real results in both fitness and fat loss

bull The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

How to design and implement an interval training program for an unfit person

bull Foam rollbull StretchLengthen

musclesbull Free weights bull Walk bike inclinesbull Begin with 15 sec 30

sec or 1 min intervals around Talk Test with 3-4 minutes rest

bull Rating of perceived exertion (RPE)

How do I do that

bull Monitor breathing and heart rate The point at which breathing becomes labored and talking more difficult will be slightly above Lactate Threshold

bull How does this info help

bull Perform intervals that take people up to vigorous rating on the talk test

Interval Training

bull Switch bike workouts to 1 min ldquoall outrdquo work with heart rate recovery

bull 1 min ldquoall out sprintrdquo followed by whatever length of recovery is necessary to get the client back below 60 MaxHR Usually 2-4 min

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

ldquoBut I Donrsquot Want to Get All Bulkyrdquo

bull This is a mythbull That thought process

is the biggest cop out in history

bull Do you know how hard it is to gain muscle

Measure Program

bull Dr Tucker ldquoHow much do you weigh todayrdquo

bull Client ldquo10 pounds too muchrdquo

bull Dr Tucker ldquoYea but how much do you weigh nowrdquo

bull Client ldquoI donrsquot know I never weigh myselfrdquo

bull Dr Tucker ldquoLetrsquos go find outrdquo

bull BIAbull Food planbull Supplements (UltraMeal

BioPureProtein)bull Determine protein intakebull Train free weight program

Solutions

bull My average client comes in because of paindiscomfortfatigue Solution pain relief

bull Want knowledge on corrective exercises Solution One-on-one training or small group exercise classes

bull Want to lose weight or improve exercise performance Solution FLT food plan one-on-one training or small group exercise classes

bull The average client adapts to exercise programs in as little as four weeks Solution Write programs ndash not workouts

bull Make sure you have future appointments to change products repeat body composition tests and change workouts

Program Design For Weight Loss amp Sports Performance

bull Food planbull Walking programbull Bikebull Intervalsbull Free weightsbull Small group exercise

classesbull Increase protein using

UltraMeal amp BioPureProtein

Program Design For Beginners

bull Start walking progress to inclines and at the same time familiarize yourself with the bike

bull Alternate steady state walks and rides for 2-3 weeks on an every other day basis

bull Use walk HR minus 5 beats for the bikebull Continue to monitor rating of perceived

exertion (RPE) and talk testbull No intervals for weeks 1-3

Instructions for Rating of Perceived Exertion (RPE) Scale

While doing physical activity we want you to rate your perception of exertion This feeling should reflect how heavy and strenuous the exercise feels to you combining all sensations and feelings of physical stress effort and fatigue Do not concern yourself with any one factor such as leg pain or shortness of breath but try to focus on your total feeling of exertion

Rating of Perceived Exertion

Look at the rating scale below while you are engaging in an activity it ranges from 6 to 20 where 6 means no exertion at all and 20 means maximal exertion Choose the number from below that best describes your level of exertion This will give you a good idea of the intensity level of your activity and you can use this information to speed up or slow down your movements to reach your desired range

Try to appraise your feeling of exertion as honestly as possible without thinking about what the actual physical load is Your own feeling of effort and exertion is important not how it compares to other peoples Look at the scales and the expressions and then give a number

bull 6 No exertion at allbull 7

Extremely light (75)8

bull 9 Very lightbull 10bull 11 Lightbull 12bull 13 Somewhat hardbull 14bull 15 Hard (heavy)bull 16bull 17 Very hardbull 18bull 19 Extremely hardbull 20 Maximal exertionbull 9 corresponds to very light exercise For a healthy person it is like walking slowly at his or her own pace for some minutesbull 13 on the scale is somewhat hard exercise but it still feels OK to continuebull 17 very hard is very strenuous A healthy person can still go on but he or she really has to push him- or herself It feels very heavy and

the person is very tiredbull 19 on the scale is an extremely strenuous exercise level For most people this is the most strenuous exercise they have ever

experienced

Talk Test

bull This method of measuring intensity is simple A person who is active at a light intensity level should be able to sing while doing the activity One who is active at a moderate intensity level should be able to carry on a conversation while engaging in the activity If a person becomes winded or too out of breath to carry on a conversation the activity can be considered vigorous

Run vs Bike

bull You canrsquot run to get fit you need to be fit to run

bull The bike gives you maximum metabolic disturbance with minimal muscular disruption

Run vs Walk

bull 20 min 75 mph (8 min mi) = 25 mi = 250 calbull 20 min 3 mph = 1 mi = 100 calbull Itrsquos more about calories per minute of exercise

than distance covered The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

What is interval training

bull Interval training is broadly defined as repetitions of high-speedintensity work followed by periods of rest or low activity

bull Take walking If youre in good shape you might incorporate short bursts of jogging into your regular brisk walks If youre less fit you might alternate leisurely walking with periods of faster walking For example if youre walking outdoors you could walk faster between certain mailboxes trees or other landmarks

What can interval training do for me

bull Whether youre a novice exerciser or youve been exercising for years interval training can help you jazz up your workout routine Consider the benefits

bull Youll burn more calories The more vigorously you exercise the more calories youll burn mdash even if you increase intensity for just a few minutes at a time

bull Youll improve your aerobic capacity As your cardiovascular fitness improves youll be able to exercise longer or with more intensity Imagine finishing your 60-minute walk in 45 minutes mdash or the additional calories youll burn by keeping up the pace for the full 60 minutes

bull Youll keep boredom at bay Turning up your intensity in short intervals can add variety to your exercise routine

bull You dont need special equipment You can simply modify your current routine

What about 20 minutes of intervals

bull 5 min warm-up 75 = 6 mi = 60 calbull 5x 1 min w 2 min rest = approx 1 mile = 100 calbull 5 min of work to burn 100 caloriesbull Total calories burned 160 Or more Are you

burning without moving during the rest

You keep burning calories at an increased rate after an interval training

bull You need to develop an aerobic base in your program but you must progress to intervals if you want real results in both fitness and fat loss

bull The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

How to design and implement an interval training program for an unfit person

bull Foam rollbull StretchLengthen

musclesbull Free weights bull Walk bike inclinesbull Begin with 15 sec 30

sec or 1 min intervals around Talk Test with 3-4 minutes rest

bull Rating of perceived exertion (RPE)

How do I do that

bull Monitor breathing and heart rate The point at which breathing becomes labored and talking more difficult will be slightly above Lactate Threshold

bull How does this info help

bull Perform intervals that take people up to vigorous rating on the talk test

Interval Training

bull Switch bike workouts to 1 min ldquoall outrdquo work with heart rate recovery

bull 1 min ldquoall out sprintrdquo followed by whatever length of recovery is necessary to get the client back below 60 MaxHR Usually 2-4 min

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Measure Program

bull Dr Tucker ldquoHow much do you weigh todayrdquo

bull Client ldquo10 pounds too muchrdquo

bull Dr Tucker ldquoYea but how much do you weigh nowrdquo

bull Client ldquoI donrsquot know I never weigh myselfrdquo

bull Dr Tucker ldquoLetrsquos go find outrdquo

bull BIAbull Food planbull Supplements (UltraMeal

BioPureProtein)bull Determine protein intakebull Train free weight program

Solutions

bull My average client comes in because of paindiscomfortfatigue Solution pain relief

bull Want knowledge on corrective exercises Solution One-on-one training or small group exercise classes

bull Want to lose weight or improve exercise performance Solution FLT food plan one-on-one training or small group exercise classes

bull The average client adapts to exercise programs in as little as four weeks Solution Write programs ndash not workouts

bull Make sure you have future appointments to change products repeat body composition tests and change workouts

Program Design For Weight Loss amp Sports Performance

bull Food planbull Walking programbull Bikebull Intervalsbull Free weightsbull Small group exercise

classesbull Increase protein using

UltraMeal amp BioPureProtein

Program Design For Beginners

bull Start walking progress to inclines and at the same time familiarize yourself with the bike

bull Alternate steady state walks and rides for 2-3 weeks on an every other day basis

bull Use walk HR minus 5 beats for the bikebull Continue to monitor rating of perceived

exertion (RPE) and talk testbull No intervals for weeks 1-3

Instructions for Rating of Perceived Exertion (RPE) Scale

While doing physical activity we want you to rate your perception of exertion This feeling should reflect how heavy and strenuous the exercise feels to you combining all sensations and feelings of physical stress effort and fatigue Do not concern yourself with any one factor such as leg pain or shortness of breath but try to focus on your total feeling of exertion

Rating of Perceived Exertion

Look at the rating scale below while you are engaging in an activity it ranges from 6 to 20 where 6 means no exertion at all and 20 means maximal exertion Choose the number from below that best describes your level of exertion This will give you a good idea of the intensity level of your activity and you can use this information to speed up or slow down your movements to reach your desired range

Try to appraise your feeling of exertion as honestly as possible without thinking about what the actual physical load is Your own feeling of effort and exertion is important not how it compares to other peoples Look at the scales and the expressions and then give a number

bull 6 No exertion at allbull 7

Extremely light (75)8

bull 9 Very lightbull 10bull 11 Lightbull 12bull 13 Somewhat hardbull 14bull 15 Hard (heavy)bull 16bull 17 Very hardbull 18bull 19 Extremely hardbull 20 Maximal exertionbull 9 corresponds to very light exercise For a healthy person it is like walking slowly at his or her own pace for some minutesbull 13 on the scale is somewhat hard exercise but it still feels OK to continuebull 17 very hard is very strenuous A healthy person can still go on but he or she really has to push him- or herself It feels very heavy and

the person is very tiredbull 19 on the scale is an extremely strenuous exercise level For most people this is the most strenuous exercise they have ever

experienced

Talk Test

bull This method of measuring intensity is simple A person who is active at a light intensity level should be able to sing while doing the activity One who is active at a moderate intensity level should be able to carry on a conversation while engaging in the activity If a person becomes winded or too out of breath to carry on a conversation the activity can be considered vigorous

Run vs Bike

bull You canrsquot run to get fit you need to be fit to run

bull The bike gives you maximum metabolic disturbance with minimal muscular disruption

Run vs Walk

bull 20 min 75 mph (8 min mi) = 25 mi = 250 calbull 20 min 3 mph = 1 mi = 100 calbull Itrsquos more about calories per minute of exercise

than distance covered The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

What is interval training

bull Interval training is broadly defined as repetitions of high-speedintensity work followed by periods of rest or low activity

bull Take walking If youre in good shape you might incorporate short bursts of jogging into your regular brisk walks If youre less fit you might alternate leisurely walking with periods of faster walking For example if youre walking outdoors you could walk faster between certain mailboxes trees or other landmarks

What can interval training do for me

bull Whether youre a novice exerciser or youve been exercising for years interval training can help you jazz up your workout routine Consider the benefits

bull Youll burn more calories The more vigorously you exercise the more calories youll burn mdash even if you increase intensity for just a few minutes at a time

bull Youll improve your aerobic capacity As your cardiovascular fitness improves youll be able to exercise longer or with more intensity Imagine finishing your 60-minute walk in 45 minutes mdash or the additional calories youll burn by keeping up the pace for the full 60 minutes

bull Youll keep boredom at bay Turning up your intensity in short intervals can add variety to your exercise routine

bull You dont need special equipment You can simply modify your current routine

What about 20 minutes of intervals

bull 5 min warm-up 75 = 6 mi = 60 calbull 5x 1 min w 2 min rest = approx 1 mile = 100 calbull 5 min of work to burn 100 caloriesbull Total calories burned 160 Or more Are you

burning without moving during the rest

You keep burning calories at an increased rate after an interval training

bull You need to develop an aerobic base in your program but you must progress to intervals if you want real results in both fitness and fat loss

bull The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

How to design and implement an interval training program for an unfit person

bull Foam rollbull StretchLengthen

musclesbull Free weights bull Walk bike inclinesbull Begin with 15 sec 30

sec or 1 min intervals around Talk Test with 3-4 minutes rest

bull Rating of perceived exertion (RPE)

How do I do that

bull Monitor breathing and heart rate The point at which breathing becomes labored and talking more difficult will be slightly above Lactate Threshold

bull How does this info help

bull Perform intervals that take people up to vigorous rating on the talk test

Interval Training

bull Switch bike workouts to 1 min ldquoall outrdquo work with heart rate recovery

bull 1 min ldquoall out sprintrdquo followed by whatever length of recovery is necessary to get the client back below 60 MaxHR Usually 2-4 min

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Solutions

bull My average client comes in because of paindiscomfortfatigue Solution pain relief

bull Want knowledge on corrective exercises Solution One-on-one training or small group exercise classes

bull Want to lose weight or improve exercise performance Solution FLT food plan one-on-one training or small group exercise classes

bull The average client adapts to exercise programs in as little as four weeks Solution Write programs ndash not workouts

bull Make sure you have future appointments to change products repeat body composition tests and change workouts

Program Design For Weight Loss amp Sports Performance

bull Food planbull Walking programbull Bikebull Intervalsbull Free weightsbull Small group exercise

classesbull Increase protein using

UltraMeal amp BioPureProtein

Program Design For Beginners

bull Start walking progress to inclines and at the same time familiarize yourself with the bike

bull Alternate steady state walks and rides for 2-3 weeks on an every other day basis

bull Use walk HR minus 5 beats for the bikebull Continue to monitor rating of perceived

exertion (RPE) and talk testbull No intervals for weeks 1-3

Instructions for Rating of Perceived Exertion (RPE) Scale

While doing physical activity we want you to rate your perception of exertion This feeling should reflect how heavy and strenuous the exercise feels to you combining all sensations and feelings of physical stress effort and fatigue Do not concern yourself with any one factor such as leg pain or shortness of breath but try to focus on your total feeling of exertion

Rating of Perceived Exertion

Look at the rating scale below while you are engaging in an activity it ranges from 6 to 20 where 6 means no exertion at all and 20 means maximal exertion Choose the number from below that best describes your level of exertion This will give you a good idea of the intensity level of your activity and you can use this information to speed up or slow down your movements to reach your desired range

Try to appraise your feeling of exertion as honestly as possible without thinking about what the actual physical load is Your own feeling of effort and exertion is important not how it compares to other peoples Look at the scales and the expressions and then give a number

bull 6 No exertion at allbull 7

Extremely light (75)8

bull 9 Very lightbull 10bull 11 Lightbull 12bull 13 Somewhat hardbull 14bull 15 Hard (heavy)bull 16bull 17 Very hardbull 18bull 19 Extremely hardbull 20 Maximal exertionbull 9 corresponds to very light exercise For a healthy person it is like walking slowly at his or her own pace for some minutesbull 13 on the scale is somewhat hard exercise but it still feels OK to continuebull 17 very hard is very strenuous A healthy person can still go on but he or she really has to push him- or herself It feels very heavy and

the person is very tiredbull 19 on the scale is an extremely strenuous exercise level For most people this is the most strenuous exercise they have ever

experienced

Talk Test

bull This method of measuring intensity is simple A person who is active at a light intensity level should be able to sing while doing the activity One who is active at a moderate intensity level should be able to carry on a conversation while engaging in the activity If a person becomes winded or too out of breath to carry on a conversation the activity can be considered vigorous

Run vs Bike

bull You canrsquot run to get fit you need to be fit to run

bull The bike gives you maximum metabolic disturbance with minimal muscular disruption

Run vs Walk

bull 20 min 75 mph (8 min mi) = 25 mi = 250 calbull 20 min 3 mph = 1 mi = 100 calbull Itrsquos more about calories per minute of exercise

than distance covered The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

What is interval training

bull Interval training is broadly defined as repetitions of high-speedintensity work followed by periods of rest or low activity

bull Take walking If youre in good shape you might incorporate short bursts of jogging into your regular brisk walks If youre less fit you might alternate leisurely walking with periods of faster walking For example if youre walking outdoors you could walk faster between certain mailboxes trees or other landmarks

What can interval training do for me

bull Whether youre a novice exerciser or youve been exercising for years interval training can help you jazz up your workout routine Consider the benefits

bull Youll burn more calories The more vigorously you exercise the more calories youll burn mdash even if you increase intensity for just a few minutes at a time

bull Youll improve your aerobic capacity As your cardiovascular fitness improves youll be able to exercise longer or with more intensity Imagine finishing your 60-minute walk in 45 minutes mdash or the additional calories youll burn by keeping up the pace for the full 60 minutes

bull Youll keep boredom at bay Turning up your intensity in short intervals can add variety to your exercise routine

bull You dont need special equipment You can simply modify your current routine

What about 20 minutes of intervals

bull 5 min warm-up 75 = 6 mi = 60 calbull 5x 1 min w 2 min rest = approx 1 mile = 100 calbull 5 min of work to burn 100 caloriesbull Total calories burned 160 Or more Are you

burning without moving during the rest

You keep burning calories at an increased rate after an interval training

bull You need to develop an aerobic base in your program but you must progress to intervals if you want real results in both fitness and fat loss

bull The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

How to design and implement an interval training program for an unfit person

bull Foam rollbull StretchLengthen

musclesbull Free weights bull Walk bike inclinesbull Begin with 15 sec 30

sec or 1 min intervals around Talk Test with 3-4 minutes rest

bull Rating of perceived exertion (RPE)

How do I do that

bull Monitor breathing and heart rate The point at which breathing becomes labored and talking more difficult will be slightly above Lactate Threshold

bull How does this info help

bull Perform intervals that take people up to vigorous rating on the talk test

Interval Training

bull Switch bike workouts to 1 min ldquoall outrdquo work with heart rate recovery

bull 1 min ldquoall out sprintrdquo followed by whatever length of recovery is necessary to get the client back below 60 MaxHR Usually 2-4 min

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Program Design For Weight Loss amp Sports Performance

bull Food planbull Walking programbull Bikebull Intervalsbull Free weightsbull Small group exercise

classesbull Increase protein using

UltraMeal amp BioPureProtein

Program Design For Beginners

bull Start walking progress to inclines and at the same time familiarize yourself with the bike

bull Alternate steady state walks and rides for 2-3 weeks on an every other day basis

bull Use walk HR minus 5 beats for the bikebull Continue to monitor rating of perceived

exertion (RPE) and talk testbull No intervals for weeks 1-3

Instructions for Rating of Perceived Exertion (RPE) Scale

While doing physical activity we want you to rate your perception of exertion This feeling should reflect how heavy and strenuous the exercise feels to you combining all sensations and feelings of physical stress effort and fatigue Do not concern yourself with any one factor such as leg pain or shortness of breath but try to focus on your total feeling of exertion

Rating of Perceived Exertion

Look at the rating scale below while you are engaging in an activity it ranges from 6 to 20 where 6 means no exertion at all and 20 means maximal exertion Choose the number from below that best describes your level of exertion This will give you a good idea of the intensity level of your activity and you can use this information to speed up or slow down your movements to reach your desired range

Try to appraise your feeling of exertion as honestly as possible without thinking about what the actual physical load is Your own feeling of effort and exertion is important not how it compares to other peoples Look at the scales and the expressions and then give a number

bull 6 No exertion at allbull 7

Extremely light (75)8

bull 9 Very lightbull 10bull 11 Lightbull 12bull 13 Somewhat hardbull 14bull 15 Hard (heavy)bull 16bull 17 Very hardbull 18bull 19 Extremely hardbull 20 Maximal exertionbull 9 corresponds to very light exercise For a healthy person it is like walking slowly at his or her own pace for some minutesbull 13 on the scale is somewhat hard exercise but it still feels OK to continuebull 17 very hard is very strenuous A healthy person can still go on but he or she really has to push him- or herself It feels very heavy and

the person is very tiredbull 19 on the scale is an extremely strenuous exercise level For most people this is the most strenuous exercise they have ever

experienced

Talk Test

bull This method of measuring intensity is simple A person who is active at a light intensity level should be able to sing while doing the activity One who is active at a moderate intensity level should be able to carry on a conversation while engaging in the activity If a person becomes winded or too out of breath to carry on a conversation the activity can be considered vigorous

Run vs Bike

bull You canrsquot run to get fit you need to be fit to run

bull The bike gives you maximum metabolic disturbance with minimal muscular disruption

Run vs Walk

bull 20 min 75 mph (8 min mi) = 25 mi = 250 calbull 20 min 3 mph = 1 mi = 100 calbull Itrsquos more about calories per minute of exercise

than distance covered The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

What is interval training

bull Interval training is broadly defined as repetitions of high-speedintensity work followed by periods of rest or low activity

bull Take walking If youre in good shape you might incorporate short bursts of jogging into your regular brisk walks If youre less fit you might alternate leisurely walking with periods of faster walking For example if youre walking outdoors you could walk faster between certain mailboxes trees or other landmarks

What can interval training do for me

bull Whether youre a novice exerciser or youve been exercising for years interval training can help you jazz up your workout routine Consider the benefits

bull Youll burn more calories The more vigorously you exercise the more calories youll burn mdash even if you increase intensity for just a few minutes at a time

bull Youll improve your aerobic capacity As your cardiovascular fitness improves youll be able to exercise longer or with more intensity Imagine finishing your 60-minute walk in 45 minutes mdash or the additional calories youll burn by keeping up the pace for the full 60 minutes

bull Youll keep boredom at bay Turning up your intensity in short intervals can add variety to your exercise routine

bull You dont need special equipment You can simply modify your current routine

What about 20 minutes of intervals

bull 5 min warm-up 75 = 6 mi = 60 calbull 5x 1 min w 2 min rest = approx 1 mile = 100 calbull 5 min of work to burn 100 caloriesbull Total calories burned 160 Or more Are you

burning without moving during the rest

You keep burning calories at an increased rate after an interval training

bull You need to develop an aerobic base in your program but you must progress to intervals if you want real results in both fitness and fat loss

bull The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

How to design and implement an interval training program for an unfit person

bull Foam rollbull StretchLengthen

musclesbull Free weights bull Walk bike inclinesbull Begin with 15 sec 30

sec or 1 min intervals around Talk Test with 3-4 minutes rest

bull Rating of perceived exertion (RPE)

How do I do that

bull Monitor breathing and heart rate The point at which breathing becomes labored and talking more difficult will be slightly above Lactate Threshold

bull How does this info help

bull Perform intervals that take people up to vigorous rating on the talk test

Interval Training

bull Switch bike workouts to 1 min ldquoall outrdquo work with heart rate recovery

bull 1 min ldquoall out sprintrdquo followed by whatever length of recovery is necessary to get the client back below 60 MaxHR Usually 2-4 min

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Program Design For Beginners

bull Start walking progress to inclines and at the same time familiarize yourself with the bike

bull Alternate steady state walks and rides for 2-3 weeks on an every other day basis

bull Use walk HR minus 5 beats for the bikebull Continue to monitor rating of perceived

exertion (RPE) and talk testbull No intervals for weeks 1-3

Instructions for Rating of Perceived Exertion (RPE) Scale

While doing physical activity we want you to rate your perception of exertion This feeling should reflect how heavy and strenuous the exercise feels to you combining all sensations and feelings of physical stress effort and fatigue Do not concern yourself with any one factor such as leg pain or shortness of breath but try to focus on your total feeling of exertion

Rating of Perceived Exertion

Look at the rating scale below while you are engaging in an activity it ranges from 6 to 20 where 6 means no exertion at all and 20 means maximal exertion Choose the number from below that best describes your level of exertion This will give you a good idea of the intensity level of your activity and you can use this information to speed up or slow down your movements to reach your desired range

Try to appraise your feeling of exertion as honestly as possible without thinking about what the actual physical load is Your own feeling of effort and exertion is important not how it compares to other peoples Look at the scales and the expressions and then give a number

bull 6 No exertion at allbull 7

Extremely light (75)8

bull 9 Very lightbull 10bull 11 Lightbull 12bull 13 Somewhat hardbull 14bull 15 Hard (heavy)bull 16bull 17 Very hardbull 18bull 19 Extremely hardbull 20 Maximal exertionbull 9 corresponds to very light exercise For a healthy person it is like walking slowly at his or her own pace for some minutesbull 13 on the scale is somewhat hard exercise but it still feels OK to continuebull 17 very hard is very strenuous A healthy person can still go on but he or she really has to push him- or herself It feels very heavy and

the person is very tiredbull 19 on the scale is an extremely strenuous exercise level For most people this is the most strenuous exercise they have ever

experienced

Talk Test

bull This method of measuring intensity is simple A person who is active at a light intensity level should be able to sing while doing the activity One who is active at a moderate intensity level should be able to carry on a conversation while engaging in the activity If a person becomes winded or too out of breath to carry on a conversation the activity can be considered vigorous

Run vs Bike

bull You canrsquot run to get fit you need to be fit to run

bull The bike gives you maximum metabolic disturbance with minimal muscular disruption

Run vs Walk

bull 20 min 75 mph (8 min mi) = 25 mi = 250 calbull 20 min 3 mph = 1 mi = 100 calbull Itrsquos more about calories per minute of exercise

than distance covered The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

What is interval training

bull Interval training is broadly defined as repetitions of high-speedintensity work followed by periods of rest or low activity

bull Take walking If youre in good shape you might incorporate short bursts of jogging into your regular brisk walks If youre less fit you might alternate leisurely walking with periods of faster walking For example if youre walking outdoors you could walk faster between certain mailboxes trees or other landmarks

What can interval training do for me

bull Whether youre a novice exerciser or youve been exercising for years interval training can help you jazz up your workout routine Consider the benefits

bull Youll burn more calories The more vigorously you exercise the more calories youll burn mdash even if you increase intensity for just a few minutes at a time

bull Youll improve your aerobic capacity As your cardiovascular fitness improves youll be able to exercise longer or with more intensity Imagine finishing your 60-minute walk in 45 minutes mdash or the additional calories youll burn by keeping up the pace for the full 60 minutes

bull Youll keep boredom at bay Turning up your intensity in short intervals can add variety to your exercise routine

bull You dont need special equipment You can simply modify your current routine

What about 20 minutes of intervals

bull 5 min warm-up 75 = 6 mi = 60 calbull 5x 1 min w 2 min rest = approx 1 mile = 100 calbull 5 min of work to burn 100 caloriesbull Total calories burned 160 Or more Are you

burning without moving during the rest

You keep burning calories at an increased rate after an interval training

bull You need to develop an aerobic base in your program but you must progress to intervals if you want real results in both fitness and fat loss

bull The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

How to design and implement an interval training program for an unfit person

bull Foam rollbull StretchLengthen

musclesbull Free weights bull Walk bike inclinesbull Begin with 15 sec 30

sec or 1 min intervals around Talk Test with 3-4 minutes rest

bull Rating of perceived exertion (RPE)

How do I do that

bull Monitor breathing and heart rate The point at which breathing becomes labored and talking more difficult will be slightly above Lactate Threshold

bull How does this info help

bull Perform intervals that take people up to vigorous rating on the talk test

Interval Training

bull Switch bike workouts to 1 min ldquoall outrdquo work with heart rate recovery

bull 1 min ldquoall out sprintrdquo followed by whatever length of recovery is necessary to get the client back below 60 MaxHR Usually 2-4 min

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Instructions for Rating of Perceived Exertion (RPE) Scale

While doing physical activity we want you to rate your perception of exertion This feeling should reflect how heavy and strenuous the exercise feels to you combining all sensations and feelings of physical stress effort and fatigue Do not concern yourself with any one factor such as leg pain or shortness of breath but try to focus on your total feeling of exertion

Rating of Perceived Exertion

Look at the rating scale below while you are engaging in an activity it ranges from 6 to 20 where 6 means no exertion at all and 20 means maximal exertion Choose the number from below that best describes your level of exertion This will give you a good idea of the intensity level of your activity and you can use this information to speed up or slow down your movements to reach your desired range

Try to appraise your feeling of exertion as honestly as possible without thinking about what the actual physical load is Your own feeling of effort and exertion is important not how it compares to other peoples Look at the scales and the expressions and then give a number

bull 6 No exertion at allbull 7

Extremely light (75)8

bull 9 Very lightbull 10bull 11 Lightbull 12bull 13 Somewhat hardbull 14bull 15 Hard (heavy)bull 16bull 17 Very hardbull 18bull 19 Extremely hardbull 20 Maximal exertionbull 9 corresponds to very light exercise For a healthy person it is like walking slowly at his or her own pace for some minutesbull 13 on the scale is somewhat hard exercise but it still feels OK to continuebull 17 very hard is very strenuous A healthy person can still go on but he or she really has to push him- or herself It feels very heavy and

the person is very tiredbull 19 on the scale is an extremely strenuous exercise level For most people this is the most strenuous exercise they have ever

experienced

Talk Test

bull This method of measuring intensity is simple A person who is active at a light intensity level should be able to sing while doing the activity One who is active at a moderate intensity level should be able to carry on a conversation while engaging in the activity If a person becomes winded or too out of breath to carry on a conversation the activity can be considered vigorous

Run vs Bike

bull You canrsquot run to get fit you need to be fit to run

bull The bike gives you maximum metabolic disturbance with minimal muscular disruption

Run vs Walk

bull 20 min 75 mph (8 min mi) = 25 mi = 250 calbull 20 min 3 mph = 1 mi = 100 calbull Itrsquos more about calories per minute of exercise

than distance covered The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

What is interval training

bull Interval training is broadly defined as repetitions of high-speedintensity work followed by periods of rest or low activity

bull Take walking If youre in good shape you might incorporate short bursts of jogging into your regular brisk walks If youre less fit you might alternate leisurely walking with periods of faster walking For example if youre walking outdoors you could walk faster between certain mailboxes trees or other landmarks

What can interval training do for me

bull Whether youre a novice exerciser or youve been exercising for years interval training can help you jazz up your workout routine Consider the benefits

bull Youll burn more calories The more vigorously you exercise the more calories youll burn mdash even if you increase intensity for just a few minutes at a time

bull Youll improve your aerobic capacity As your cardiovascular fitness improves youll be able to exercise longer or with more intensity Imagine finishing your 60-minute walk in 45 minutes mdash or the additional calories youll burn by keeping up the pace for the full 60 minutes

bull Youll keep boredom at bay Turning up your intensity in short intervals can add variety to your exercise routine

bull You dont need special equipment You can simply modify your current routine

What about 20 minutes of intervals

bull 5 min warm-up 75 = 6 mi = 60 calbull 5x 1 min w 2 min rest = approx 1 mile = 100 calbull 5 min of work to burn 100 caloriesbull Total calories burned 160 Or more Are you

burning without moving during the rest

You keep burning calories at an increased rate after an interval training

bull You need to develop an aerobic base in your program but you must progress to intervals if you want real results in both fitness and fat loss

bull The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

How to design and implement an interval training program for an unfit person

bull Foam rollbull StretchLengthen

musclesbull Free weights bull Walk bike inclinesbull Begin with 15 sec 30

sec or 1 min intervals around Talk Test with 3-4 minutes rest

bull Rating of perceived exertion (RPE)

How do I do that

bull Monitor breathing and heart rate The point at which breathing becomes labored and talking more difficult will be slightly above Lactate Threshold

bull How does this info help

bull Perform intervals that take people up to vigorous rating on the talk test

Interval Training

bull Switch bike workouts to 1 min ldquoall outrdquo work with heart rate recovery

bull 1 min ldquoall out sprintrdquo followed by whatever length of recovery is necessary to get the client back below 60 MaxHR Usually 2-4 min

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Rating of Perceived Exertion

Look at the rating scale below while you are engaging in an activity it ranges from 6 to 20 where 6 means no exertion at all and 20 means maximal exertion Choose the number from below that best describes your level of exertion This will give you a good idea of the intensity level of your activity and you can use this information to speed up or slow down your movements to reach your desired range

Try to appraise your feeling of exertion as honestly as possible without thinking about what the actual physical load is Your own feeling of effort and exertion is important not how it compares to other peoples Look at the scales and the expressions and then give a number

bull 6 No exertion at allbull 7

Extremely light (75)8

bull 9 Very lightbull 10bull 11 Lightbull 12bull 13 Somewhat hardbull 14bull 15 Hard (heavy)bull 16bull 17 Very hardbull 18bull 19 Extremely hardbull 20 Maximal exertionbull 9 corresponds to very light exercise For a healthy person it is like walking slowly at his or her own pace for some minutesbull 13 on the scale is somewhat hard exercise but it still feels OK to continuebull 17 very hard is very strenuous A healthy person can still go on but he or she really has to push him- or herself It feels very heavy and

the person is very tiredbull 19 on the scale is an extremely strenuous exercise level For most people this is the most strenuous exercise they have ever

experienced

Talk Test

bull This method of measuring intensity is simple A person who is active at a light intensity level should be able to sing while doing the activity One who is active at a moderate intensity level should be able to carry on a conversation while engaging in the activity If a person becomes winded or too out of breath to carry on a conversation the activity can be considered vigorous

Run vs Bike

bull You canrsquot run to get fit you need to be fit to run

bull The bike gives you maximum metabolic disturbance with minimal muscular disruption

Run vs Walk

bull 20 min 75 mph (8 min mi) = 25 mi = 250 calbull 20 min 3 mph = 1 mi = 100 calbull Itrsquos more about calories per minute of exercise

than distance covered The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

What is interval training

bull Interval training is broadly defined as repetitions of high-speedintensity work followed by periods of rest or low activity

bull Take walking If youre in good shape you might incorporate short bursts of jogging into your regular brisk walks If youre less fit you might alternate leisurely walking with periods of faster walking For example if youre walking outdoors you could walk faster between certain mailboxes trees or other landmarks

What can interval training do for me

bull Whether youre a novice exerciser or youve been exercising for years interval training can help you jazz up your workout routine Consider the benefits

bull Youll burn more calories The more vigorously you exercise the more calories youll burn mdash even if you increase intensity for just a few minutes at a time

bull Youll improve your aerobic capacity As your cardiovascular fitness improves youll be able to exercise longer or with more intensity Imagine finishing your 60-minute walk in 45 minutes mdash or the additional calories youll burn by keeping up the pace for the full 60 minutes

bull Youll keep boredom at bay Turning up your intensity in short intervals can add variety to your exercise routine

bull You dont need special equipment You can simply modify your current routine

What about 20 minutes of intervals

bull 5 min warm-up 75 = 6 mi = 60 calbull 5x 1 min w 2 min rest = approx 1 mile = 100 calbull 5 min of work to burn 100 caloriesbull Total calories burned 160 Or more Are you

burning without moving during the rest

You keep burning calories at an increased rate after an interval training

bull You need to develop an aerobic base in your program but you must progress to intervals if you want real results in both fitness and fat loss

bull The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

How to design and implement an interval training program for an unfit person

bull Foam rollbull StretchLengthen

musclesbull Free weights bull Walk bike inclinesbull Begin with 15 sec 30

sec or 1 min intervals around Talk Test with 3-4 minutes rest

bull Rating of perceived exertion (RPE)

How do I do that

bull Monitor breathing and heart rate The point at which breathing becomes labored and talking more difficult will be slightly above Lactate Threshold

bull How does this info help

bull Perform intervals that take people up to vigorous rating on the talk test

Interval Training

bull Switch bike workouts to 1 min ldquoall outrdquo work with heart rate recovery

bull 1 min ldquoall out sprintrdquo followed by whatever length of recovery is necessary to get the client back below 60 MaxHR Usually 2-4 min

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Talk Test

bull This method of measuring intensity is simple A person who is active at a light intensity level should be able to sing while doing the activity One who is active at a moderate intensity level should be able to carry on a conversation while engaging in the activity If a person becomes winded or too out of breath to carry on a conversation the activity can be considered vigorous

Run vs Bike

bull You canrsquot run to get fit you need to be fit to run

bull The bike gives you maximum metabolic disturbance with minimal muscular disruption

Run vs Walk

bull 20 min 75 mph (8 min mi) = 25 mi = 250 calbull 20 min 3 mph = 1 mi = 100 calbull Itrsquos more about calories per minute of exercise

than distance covered The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

What is interval training

bull Interval training is broadly defined as repetitions of high-speedintensity work followed by periods of rest or low activity

bull Take walking If youre in good shape you might incorporate short bursts of jogging into your regular brisk walks If youre less fit you might alternate leisurely walking with periods of faster walking For example if youre walking outdoors you could walk faster between certain mailboxes trees or other landmarks

What can interval training do for me

bull Whether youre a novice exerciser or youve been exercising for years interval training can help you jazz up your workout routine Consider the benefits

bull Youll burn more calories The more vigorously you exercise the more calories youll burn mdash even if you increase intensity for just a few minutes at a time

bull Youll improve your aerobic capacity As your cardiovascular fitness improves youll be able to exercise longer or with more intensity Imagine finishing your 60-minute walk in 45 minutes mdash or the additional calories youll burn by keeping up the pace for the full 60 minutes

bull Youll keep boredom at bay Turning up your intensity in short intervals can add variety to your exercise routine

bull You dont need special equipment You can simply modify your current routine

What about 20 minutes of intervals

bull 5 min warm-up 75 = 6 mi = 60 calbull 5x 1 min w 2 min rest = approx 1 mile = 100 calbull 5 min of work to burn 100 caloriesbull Total calories burned 160 Or more Are you

burning without moving during the rest

You keep burning calories at an increased rate after an interval training

bull You need to develop an aerobic base in your program but you must progress to intervals if you want real results in both fitness and fat loss

bull The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

How to design and implement an interval training program for an unfit person

bull Foam rollbull StretchLengthen

musclesbull Free weights bull Walk bike inclinesbull Begin with 15 sec 30

sec or 1 min intervals around Talk Test with 3-4 minutes rest

bull Rating of perceived exertion (RPE)

How do I do that

bull Monitor breathing and heart rate The point at which breathing becomes labored and talking more difficult will be slightly above Lactate Threshold

bull How does this info help

bull Perform intervals that take people up to vigorous rating on the talk test

Interval Training

bull Switch bike workouts to 1 min ldquoall outrdquo work with heart rate recovery

bull 1 min ldquoall out sprintrdquo followed by whatever length of recovery is necessary to get the client back below 60 MaxHR Usually 2-4 min

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Run vs Bike

bull You canrsquot run to get fit you need to be fit to run

bull The bike gives you maximum metabolic disturbance with minimal muscular disruption

Run vs Walk

bull 20 min 75 mph (8 min mi) = 25 mi = 250 calbull 20 min 3 mph = 1 mi = 100 calbull Itrsquos more about calories per minute of exercise

than distance covered The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

What is interval training

bull Interval training is broadly defined as repetitions of high-speedintensity work followed by periods of rest or low activity

bull Take walking If youre in good shape you might incorporate short bursts of jogging into your regular brisk walks If youre less fit you might alternate leisurely walking with periods of faster walking For example if youre walking outdoors you could walk faster between certain mailboxes trees or other landmarks

What can interval training do for me

bull Whether youre a novice exerciser or youve been exercising for years interval training can help you jazz up your workout routine Consider the benefits

bull Youll burn more calories The more vigorously you exercise the more calories youll burn mdash even if you increase intensity for just a few minutes at a time

bull Youll improve your aerobic capacity As your cardiovascular fitness improves youll be able to exercise longer or with more intensity Imagine finishing your 60-minute walk in 45 minutes mdash or the additional calories youll burn by keeping up the pace for the full 60 minutes

bull Youll keep boredom at bay Turning up your intensity in short intervals can add variety to your exercise routine

bull You dont need special equipment You can simply modify your current routine

What about 20 minutes of intervals

bull 5 min warm-up 75 = 6 mi = 60 calbull 5x 1 min w 2 min rest = approx 1 mile = 100 calbull 5 min of work to burn 100 caloriesbull Total calories burned 160 Or more Are you

burning without moving during the rest

You keep burning calories at an increased rate after an interval training

bull You need to develop an aerobic base in your program but you must progress to intervals if you want real results in both fitness and fat loss

bull The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

How to design and implement an interval training program for an unfit person

bull Foam rollbull StretchLengthen

musclesbull Free weights bull Walk bike inclinesbull Begin with 15 sec 30

sec or 1 min intervals around Talk Test with 3-4 minutes rest

bull Rating of perceived exertion (RPE)

How do I do that

bull Monitor breathing and heart rate The point at which breathing becomes labored and talking more difficult will be slightly above Lactate Threshold

bull How does this info help

bull Perform intervals that take people up to vigorous rating on the talk test

Interval Training

bull Switch bike workouts to 1 min ldquoall outrdquo work with heart rate recovery

bull 1 min ldquoall out sprintrdquo followed by whatever length of recovery is necessary to get the client back below 60 MaxHR Usually 2-4 min

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Run vs Walk

bull 20 min 75 mph (8 min mi) = 25 mi = 250 calbull 20 min 3 mph = 1 mi = 100 calbull Itrsquos more about calories per minute of exercise

than distance covered The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

What is interval training

bull Interval training is broadly defined as repetitions of high-speedintensity work followed by periods of rest or low activity

bull Take walking If youre in good shape you might incorporate short bursts of jogging into your regular brisk walks If youre less fit you might alternate leisurely walking with periods of faster walking For example if youre walking outdoors you could walk faster between certain mailboxes trees or other landmarks

What can interval training do for me

bull Whether youre a novice exerciser or youve been exercising for years interval training can help you jazz up your workout routine Consider the benefits

bull Youll burn more calories The more vigorously you exercise the more calories youll burn mdash even if you increase intensity for just a few minutes at a time

bull Youll improve your aerobic capacity As your cardiovascular fitness improves youll be able to exercise longer or with more intensity Imagine finishing your 60-minute walk in 45 minutes mdash or the additional calories youll burn by keeping up the pace for the full 60 minutes

bull Youll keep boredom at bay Turning up your intensity in short intervals can add variety to your exercise routine

bull You dont need special equipment You can simply modify your current routine

What about 20 minutes of intervals

bull 5 min warm-up 75 = 6 mi = 60 calbull 5x 1 min w 2 min rest = approx 1 mile = 100 calbull 5 min of work to burn 100 caloriesbull Total calories burned 160 Or more Are you

burning without moving during the rest

You keep burning calories at an increased rate after an interval training

bull You need to develop an aerobic base in your program but you must progress to intervals if you want real results in both fitness and fat loss

bull The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

How to design and implement an interval training program for an unfit person

bull Foam rollbull StretchLengthen

musclesbull Free weights bull Walk bike inclinesbull Begin with 15 sec 30

sec or 1 min intervals around Talk Test with 3-4 minutes rest

bull Rating of perceived exertion (RPE)

How do I do that

bull Monitor breathing and heart rate The point at which breathing becomes labored and talking more difficult will be slightly above Lactate Threshold

bull How does this info help

bull Perform intervals that take people up to vigorous rating on the talk test

Interval Training

bull Switch bike workouts to 1 min ldquoall outrdquo work with heart rate recovery

bull 1 min ldquoall out sprintrdquo followed by whatever length of recovery is necessary to get the client back below 60 MaxHR Usually 2-4 min

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

What is interval training

bull Interval training is broadly defined as repetitions of high-speedintensity work followed by periods of rest or low activity

bull Take walking If youre in good shape you might incorporate short bursts of jogging into your regular brisk walks If youre less fit you might alternate leisurely walking with periods of faster walking For example if youre walking outdoors you could walk faster between certain mailboxes trees or other landmarks

What can interval training do for me

bull Whether youre a novice exerciser or youve been exercising for years interval training can help you jazz up your workout routine Consider the benefits

bull Youll burn more calories The more vigorously you exercise the more calories youll burn mdash even if you increase intensity for just a few minutes at a time

bull Youll improve your aerobic capacity As your cardiovascular fitness improves youll be able to exercise longer or with more intensity Imagine finishing your 60-minute walk in 45 minutes mdash or the additional calories youll burn by keeping up the pace for the full 60 minutes

bull Youll keep boredom at bay Turning up your intensity in short intervals can add variety to your exercise routine

bull You dont need special equipment You can simply modify your current routine

What about 20 minutes of intervals

bull 5 min warm-up 75 = 6 mi = 60 calbull 5x 1 min w 2 min rest = approx 1 mile = 100 calbull 5 min of work to burn 100 caloriesbull Total calories burned 160 Or more Are you

burning without moving during the rest

You keep burning calories at an increased rate after an interval training

bull You need to develop an aerobic base in your program but you must progress to intervals if you want real results in both fitness and fat loss

bull The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

How to design and implement an interval training program for an unfit person

bull Foam rollbull StretchLengthen

musclesbull Free weights bull Walk bike inclinesbull Begin with 15 sec 30

sec or 1 min intervals around Talk Test with 3-4 minutes rest

bull Rating of perceived exertion (RPE)

How do I do that

bull Monitor breathing and heart rate The point at which breathing becomes labored and talking more difficult will be slightly above Lactate Threshold

bull How does this info help

bull Perform intervals that take people up to vigorous rating on the talk test

Interval Training

bull Switch bike workouts to 1 min ldquoall outrdquo work with heart rate recovery

bull 1 min ldquoall out sprintrdquo followed by whatever length of recovery is necessary to get the client back below 60 MaxHR Usually 2-4 min

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

What can interval training do for me

bull Whether youre a novice exerciser or youve been exercising for years interval training can help you jazz up your workout routine Consider the benefits

bull Youll burn more calories The more vigorously you exercise the more calories youll burn mdash even if you increase intensity for just a few minutes at a time

bull Youll improve your aerobic capacity As your cardiovascular fitness improves youll be able to exercise longer or with more intensity Imagine finishing your 60-minute walk in 45 minutes mdash or the additional calories youll burn by keeping up the pace for the full 60 minutes

bull Youll keep boredom at bay Turning up your intensity in short intervals can add variety to your exercise routine

bull You dont need special equipment You can simply modify your current routine

What about 20 minutes of intervals

bull 5 min warm-up 75 = 6 mi = 60 calbull 5x 1 min w 2 min rest = approx 1 mile = 100 calbull 5 min of work to burn 100 caloriesbull Total calories burned 160 Or more Are you

burning without moving during the rest

You keep burning calories at an increased rate after an interval training

bull You need to develop an aerobic base in your program but you must progress to intervals if you want real results in both fitness and fat loss

bull The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

How to design and implement an interval training program for an unfit person

bull Foam rollbull StretchLengthen

musclesbull Free weights bull Walk bike inclinesbull Begin with 15 sec 30

sec or 1 min intervals around Talk Test with 3-4 minutes rest

bull Rating of perceived exertion (RPE)

How do I do that

bull Monitor breathing and heart rate The point at which breathing becomes labored and talking more difficult will be slightly above Lactate Threshold

bull How does this info help

bull Perform intervals that take people up to vigorous rating on the talk test

Interval Training

bull Switch bike workouts to 1 min ldquoall outrdquo work with heart rate recovery

bull 1 min ldquoall out sprintrdquo followed by whatever length of recovery is necessary to get the client back below 60 MaxHR Usually 2-4 min

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

What about 20 minutes of intervals

bull 5 min warm-up 75 = 6 mi = 60 calbull 5x 1 min w 2 min rest = approx 1 mile = 100 calbull 5 min of work to burn 100 caloriesbull Total calories burned 160 Or more Are you

burning without moving during the rest

You keep burning calories at an increased rate after an interval training

bull You need to develop an aerobic base in your program but you must progress to intervals if you want real results in both fitness and fat loss

bull The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

How to design and implement an interval training program for an unfit person

bull Foam rollbull StretchLengthen

musclesbull Free weights bull Walk bike inclinesbull Begin with 15 sec 30

sec or 1 min intervals around Talk Test with 3-4 minutes rest

bull Rating of perceived exertion (RPE)

How do I do that

bull Monitor breathing and heart rate The point at which breathing becomes labored and talking more difficult will be slightly above Lactate Threshold

bull How does this info help

bull Perform intervals that take people up to vigorous rating on the talk test

Interval Training

bull Switch bike workouts to 1 min ldquoall outrdquo work with heart rate recovery

bull 1 min ldquoall out sprintrdquo followed by whatever length of recovery is necessary to get the client back below 60 MaxHR Usually 2-4 min

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

You keep burning calories at an increased rate after an interval training

bull You need to develop an aerobic base in your program but you must progress to intervals if you want real results in both fitness and fat loss

bull The bottom line to the intensity question is the higher the intensity the more calories will be expended The more energy expended per minute the more efficient your exercise time will be for fat loss

How to design and implement an interval training program for an unfit person

bull Foam rollbull StretchLengthen

musclesbull Free weights bull Walk bike inclinesbull Begin with 15 sec 30

sec or 1 min intervals around Talk Test with 3-4 minutes rest

bull Rating of perceived exertion (RPE)

How do I do that

bull Monitor breathing and heart rate The point at which breathing becomes labored and talking more difficult will be slightly above Lactate Threshold

bull How does this info help

bull Perform intervals that take people up to vigorous rating on the talk test

Interval Training

bull Switch bike workouts to 1 min ldquoall outrdquo work with heart rate recovery

bull 1 min ldquoall out sprintrdquo followed by whatever length of recovery is necessary to get the client back below 60 MaxHR Usually 2-4 min

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

How to design and implement an interval training program for an unfit person

bull Foam rollbull StretchLengthen

musclesbull Free weights bull Walk bike inclinesbull Begin with 15 sec 30

sec or 1 min intervals around Talk Test with 3-4 minutes rest

bull Rating of perceived exertion (RPE)

How do I do that

bull Monitor breathing and heart rate The point at which breathing becomes labored and talking more difficult will be slightly above Lactate Threshold

bull How does this info help

bull Perform intervals that take people up to vigorous rating on the talk test

Interval Training

bull Switch bike workouts to 1 min ldquoall outrdquo work with heart rate recovery

bull 1 min ldquoall out sprintrdquo followed by whatever length of recovery is necessary to get the client back below 60 MaxHR Usually 2-4 min

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

How do I do that

bull Monitor breathing and heart rate The point at which breathing becomes labored and talking more difficult will be slightly above Lactate Threshold

bull How does this info help

bull Perform intervals that take people up to vigorous rating on the talk test

Interval Training

bull Switch bike workouts to 1 min ldquoall outrdquo work with heart rate recovery

bull 1 min ldquoall out sprintrdquo followed by whatever length of recovery is necessary to get the client back below 60 MaxHR Usually 2-4 min

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Interval Training

bull Switch bike workouts to 1 min ldquoall outrdquo work with heart rate recovery

bull 1 min ldquoall out sprintrdquo followed by whatever length of recovery is necessary to get the client back below 60 MaxHR Usually 2-4 min

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Calculating Max HR ndash Miller Formula

bull 217 - (85x Age)bull 45 year old example

(85 x 45 = 3825) bull 217-38 = 189bull For bike heart rates

subtract 5 BPM

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

60 of MaxHeartRate

bull 6 x 189 = 112

bull 15 second sprint recover to 112 repeat Start with 10 min Add 2 min per week

bull Donrsquot worry about the recovery time

bull Do interval training at the end of work out I think 20 min is maximum time (ride time + rest time)

bull Clients can do this up to 4 times per week

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

How Do I Integrate These Techniques Into My Program Design

bull First off it is dependent on my clientrsquos ability and their goal(s) ndashnot everyone will need everything

bull You can use one type of workout for a 3-6 weeks (or more if desired) and then move into the next workout

ndashFor examplebull 4 weeks of

WalkingIntervalCore Work (Stabilization training) then 4 weeks of BandStrength Training then 4 weeks of Weight Training

010407

177 lbs

body fat

268

040707

164 lbs

(-13)

body fat

226 -42

Body fat

475 lbs

Body fat

370 lbs

-105

Lean

1295

Lean

1270 -25

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Meal Timing Plus Weight Training

bull 13 men (74 yr of age) trained them 12 weeks 3 x week with weights

bull Took a liquid meal (10 g protein 7 g carbo 3 g fats) either

bull IMMEDIATELY AFTER TRAINING

bull 2 HOURS AFTER TRAINING bull Esmark et al

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Journal of Physiology (2001) Esmark et al

bull Quadriceps muscle size increased 7 (5 minutes post exercise)bull Muscle fiber cross-sectional increased 24 in the group that took

the supplement immediately after training bull Those that ingested the drink within 5 minutes after the workout had

a 18 increase in lean body massbull Those that drank 2 hours after the workout actually decreased their

lean body mass by 15bull No changes in muscle size occurred in the group that took the

supplement 2 hours after trainingbull Based on these findings it appears that the timing of protein intake

is important for protein synthesis and muscle growth The question is whether this particular combination (10-g protein 8-g carb and 3-g fat) is the ideal post-workout supplement For bodybuilders seeking mass this post workout mixture seems pretty weak

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Conclusion

bull For the elderly taking a protein-based supplement immediately after exercise is better than waiting 2 hours after exercise

bull Esmark et al 2001 J Physiol

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Protein pre- amp post-training=good

bull 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbo supplementation on muscle fiber hypertrophy amp mechanical muscle performance (Metabolism 2005)

bull Supplementation was administered before amp immediately after each training bout amp in addition in the morning on non-training days

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Results

bull After 14 weeks of resistance training the protein group showed hypertrophy of type 1 and type 2 muscle fibers

bull No change above baseline occurred in the CHO group

bull Eat protein after workouts not just veges

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Conclusion

bull A minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found However the present results may have relevance for individuals who are particularly interested in gaining muscle size (Metabolism 2005 Feb 54(2)151-6 Andersen LL)

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Protein intake

bull The Institute of Healths Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake -- anywhere from 10 to 35 of total calories -- for normal healthy adults For example on an 1800 calorie diet you could safely consume anywhere from 45 grams (thats 10 of calories) to 218 grams (35) of protein per day

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Food Protein gramsbull 1 ounce meat fish poultry 7 grams of protein

1 large egg 6 4 ounces milk 4 4 ounces low-fat yogurt 6 4 ounces soy milk 5 3 ounces tofu firm 13 1 ounce cheese 7 12 cup low-fat cottage cheese 14 12 cup cooked kidney beans 7 12 cup lentils 9 1 ounce nuts 7 2 tablespoons peanut butter 8 12 cup vegetables 2 1 slice bread 2 12 cup of most grainspastas 2

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Including more lean protein in your daily diet

1) Protein shakes 25-30 grams 2)Take protein bars with you to the gym and enjoy them

as a post-workout booster 3) Make your breakfast with egg whites 4) Snack on fat-free mozzarella cheese 5) Use a whole cup of milk on your cereal 6) Try smoked salmon or one of the new lean sausages for breakfast 7) Take along a hard-boiled egg for an easy snack 8) Add tofu at meals and snacks 9) Choose round or tenderloin cuts of meat

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Protein + Exercise Good

bull Protein synthesis needs to be the focus of our recovery intervention

bull Pre-workout meals actually enhance muscle blood flow amp nutrient delivery during exercise The insulin stimulated by food intake actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al 2001)

bull Pre-workout meals nocturnal feedings and multiple post workout drinks are more beneficial than a single post workout drink

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Protein + Exercise Good

bull Liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al 2001) This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al 2001)

bull The ldquopost workout windowrdquo lasts at least 24 hours

bull Consuming a protein shake immediately after training hinders optimal results

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Implementing a Program Mini-Summary

bull Utilize nutrient timing

bull Night time feedings breakfast preworkout meals and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal

bull Eat frequent small meals

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Post exercise meal should havebe

bull Liquid ndash ease of consumption amp rapid replenishment of fluids

bull Contain electrolytes which may accelerate rehydration by speeding intestinal reabsorption of fluids amp improve fluid retention

bull Contain rapidly digesting high glycemic carbsbull Contain rapidly digesting protein with a complete

essential amino acid profile (ie whey protein concentrates EAA)

bull As little as 100 calories might helpbull Based on limited data pre-workout supplementation may be better than post-workout (all other

things being equal)

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

My Group Exercise Experience (60 minute class)

bull Body-weight exercises get people on their feet Thatrsquos where life is

bull Always do gluteal muscle activationbull Band circuitsGymsticks of 12-18

exercises performed at the maximum speed and effort

bull Good form could be maintained for 30-60 seconds with intensities of 50-60 percent 1 RM (20-30 repetitions)

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

My Experience

bull If you are entering into a workout and feeling like you canrsquot perform at least 1-3 percent better than your last workout you probably need more rest

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

I recommend

bull Include INTERVAL training hill repeats or Fartlek work (speed play) at a rate of 1-2 times weekly

bull Cardiovascular exercise produces elevated levels of the catabolic (tissue destructive) hormones called glucocorticoids These reduce muscle mass if repeatedly elevated blood levels exist

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

What you should take away

bull Sprinters are some of the leanest athletes in the world Olympic Weight Lifters are predominantly lean

bull An increased post-exercise metabolism (plus good nutrition) resistance training and sprint type training cause elevated levels of anabolic (tissue-building) hormones

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

What you should take away

bull Food Plan Mediterranean Dietbull Recognize the limitations of aerobic

exercise for reducing body fat and elevating metabolism

bull Appreciate the metabolic benefits of functional free weight training amp interval training

bull Develop a fat burner resistance training circuit

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Dr Tucker

bull Any exercise that increases the size of muscle cells will boost your metabolism for optimal fat loss ie resistance training

bull Weight training sessions between 30-45 minutes there is a post workout elevation in metabolism spanning from 14-48 hours yet with steady state aerobic training the response is comparatively miniscule

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you

Thank you

wwwDrJeffreyTuckercom

• Sports Performance amp Nutrition in the FLT Context
• Thank you
• Objectives
• ADDITIONAL GOALS OF MY PROGRAM
• Tools Diet Supplements Exercise
• Want to lose weight
• ldquoBut I Donrsquot Want to Get All Bulkyrdquo
• Measure Program
• Solutions
• Program Design For Weight Loss amp Sports Performance
• Program Design For Beginners
• Instructions for Rating of Perceived Exertion (RPE) Scale
• Rating of Perceived Exertion
• Talk Test
• Run vs Bike
• Run vs Walk
• What is interval training
• What can interval training do for me
• What about 20 minutes of intervals
• You keep burning calories at an increased rate after an interval training
• How to design and implement an interval training program for an unfit person
• How do I do that
• Interval Training
• Calculating Max HR ndash Miller Formula
• 60 of MaxHeartRate
• How Do I Integrate These Techniques Into My Program Design
• Meal Timing Plus Weight Training
• Journal of Physiology (2001) Esmark et al
• Conclusion
• Protein pre- amp post-training=good
• Results
• Slide 32
• Protein intake
• Food Protein grams
• Including more lean protein in your daily diet
• Protein + Exercise Good
• Slide 37
• Implementing a Program Mini-Summary
• Post exercise meal should havebe
• My Group Exercise Experience (60 minute class)
• My Experience
• I recommend
• What you should take away
• What you should take away
• Dr Tucker
• Thank you