AB Workshop on Circuits

1. Role of Strength Exercise in Weight Loss and Wellness Workable Programs that Work Well Wayne L. Westcott, Ph.D., CSCS

5. American Psychologist Journal of the American Psychological Association April 2007 62: 220-233 Medicare’s Search For Effective Obesity Treatments: Diets Are Not The Answer “ In sum, there is little support for the notion that diets lead to lasting weight loss or health benefits.” “ It appears that dieters who manage to sustain a weight loss are the rare exception.” “ We suggest that future research focus on exercise as a treatment for obesity.”

8. Medicine and Science in Sports and Exercise Irving et al. 40:1863-1872 November 2008 Effect of Exercise Training Intensity on Abdominal Visceral Fat and Body Composition Obese Women (400 kcal/session for 16 weeks) Low-Intensity Endurance Exercise: No change TAF, SAF, or VAF High-Intensity Endurance Exercise: Significant reduction in TAF, SAF, & VAF

10. Physiological Aspects of the Fat-Gain Process

15. Nutrition Action Health Letter July/August 2009 Women’s Bodyweight David Kessler – Commissioner, U.S. Food and Drug Administration Year Age Group Average Weight 1960 20 - 29 years 128 lbs 2000 20 – 29 years 157 lbs 1960 40 - 49 years 140 lbs 2000 40 – 49 years 169 lbs

17. Reversing the Fat-Gain Factors

22. Journal of Strength and Conditioning Research Hackney et al. 22:1602-1609 September 2008 Resting Energy Expenditure After Full Body Resistance Training 8 Exercises X 8 sets x 6 Reps Average % Increase in REE 72 Hours Post Exercise Untrained Subjects 9% (9% - 9% - 9%) Trained Subjects 8% (4% - 10% - 8%)

23. Strength Training & Resting Energy Expenditure Study Subjects Protocol Time REE Campbell ‘94 Untrained M/F Low Vol. 12 Wks +7% Pratley ’94 Untrained M Low Vol. 16 Wks +8% Van Etten ’97 Untrained M Mod Vol. 18 Wks +9% Hunter ’00 Untrained M/F Mod Vol. 26 Wks +7% Melby “93 Trained M High Vol. 1 Day +7% Hackney ’08 Untrained M High Vol. 3 Days +9% Hackney ’08 Trained M High Vol. 3 Days +8%

24. American Journal of Health Promotion July 2009 Impact of 100 fewer calories per day: * Eliminate over 71 million cases of overweight & obesity * Save 58 billion dollars annually Regular strength training increases resting energy expenditure more than 100 calories everyday!

25. Strength Training Increases Fat Burn Ormsbee, MJ et al. 2007 (J of Appl Physiol, 102:1762-1772) Fat metabolism and acute resistance exercise Subjects: 8 strength trained males in mid 20s Session: 6 exercises; 3 sets x 10 reps Results: 40 minutes post-exercise *resting energy expenditure +10% *fat oxidation +105% Resistance training increases adipose tissue lipolysis during (78%) and after (75%) the exercise session.

29. Study: Over Half of Americans on Chronic Medicines In the year 2007, a study by Medco Health Solutions Inc. found that for the first time more than ½ of insured Americans take medication for chronic health problems. Drugs that lower blood pressure and cholesterol - problems linked with heart disease, obesity and diabetes were the most commonly prescribed.

30. Strength Training Benefits Fitness for a Lifetime

55. Protein Supplementation & Strength Training

56. Strength & Endurance Study 6-Month w/wo Protein Supplement Subjects: 46 men & women (mean age = 59 years) Exercise: 11 weightstack machines 20 minutes walking or cycling ACSM training guidelines Treatment: 24 subjects post-exercise protein shake (25 g pro; 37 g carb; 250 calories) 22 subjects no supplement

57. Strength & Endurance Study 6-Month w/wo Protein Supplement * Significantly different from no supplement group Group Results Protein Supplement No Supplement Percent Fat (%) -4.0 -2.8 Lean Weight (lbs) +5.5 +3.9 Fat Weight (lbs) -9.0* -4.9

58. Strength & Endurance Study 6-Month w/wo Protein Supplement * Significant improvement (p< 0.05) Overall Results 1 st 3 Months 2 nd 3 Months 6 Months Percent Fat (%) -1.6* -1.8* -3.4* Lean Weight (lbs) +2.2* +2.5* +4.7* Fat Weight (lbs) -3.3* -3.7* -7.0*

60. Protein-Carb Supplementation American College of Sports Medicine “ Just after exercise, the protein-building processes of muscle cells are especially receptive to amino acids.” “ Muscle cells are especially efficient in absorbing carbohydrates from the blood just after exercise.” Dr. Mark Tarnopolsky, M.D. New York Times.com June 2008

61. Nutrition Action Health Letter Vol. 34/No.3 (2007) “ We’ve found that older men and women who consume no more protein than the RDA can stay healthy, but they’ll continue to lose muscle, even if they’re doing strength training. Our studies showed that people from their 50s into their 80s who were exercising their muscles needed at least 25 percent more protein than the RDA level just to maintain their muscle mass. And to gain muscle tissue, they needed to consume 50 percent more protein than the RDA level.” Dr. Wayne Campbell

62. Strength Conditioning Pyramid Functional training exercises Free-weight exercises Machine exercises

63. Level 1 Exercise - Machines Machine Sets x reps 1. Leg press 1 x 8-12 2. Chest press 1 x 8-12 3. Seated row 1 x 8-12 4. Incline press 1 x 8-12 5. Pulldown 1 x 8-12 6. Shoulder press 1 x 8-12 7. Abdominal curl 1 x 8-12 8. Low back extension 1 x 8-12

64. Level 2 Exercises – Free-weights Free-weight Sets x reps 1. Dumbbell squat 2 x 6-10 2. Barbell bench press 2 x 6-10 3. Dumbbell bent row 2 x 6-10 4. Barbell incline press 2 x 6-10 5. Pulldown 2 x 6-10 6. Dumbbell shoulder press 2 x 6-10 7. Dumbbell standing bicep curl 2 x 6-10 8. Dumbbell standing triceps extension 2 x 6-10

65. Level 3 Exercises – Medicine Balls Medicine Ball Set x reps 1. Med Ball squat/front raise 1 x 8-12 2. Med Ball rotational knee lift 1 x 8-12 3. Med Ball torso rotation 1 x 8-12 4. Med Ball over/under exchange 1 x 8-12 5. Med Ball (power) front step/low throw 2 x 6-10 6. Med Ball (power) front step/high throw 2 x 6-10 7. Med Ball (power) underhand throw 2 x 6-10 8. Med Ball (power) side step/lateral throw 2 x 6-10