WEIGHT MANAGEMENT

Aim: maintain muscle and boost fat loss

A loss of muscle mass has been linked to increased risk of
heart disease, diabetes, osteoporosis, obesity, high blood pressure and
metabolic syndrome (Syndrome X- a condition linked to heart disease and diabetes).

Muscle mass determines our basal metabolic rate. Metabolic rate decreases 5 % per decade

1.  Weight training- muscle strength decreases 15% per decade after 50 yrs and 30% per decade after 70 yrs.  Do   weights before aerobics if on same day so maximum strength for lifting and continue to burn fat during cardio session and for several hours following.

2.  Protein consumption- building block of muscle and essential for repair after workouts
– Requirement .8gm/kg; athlete 1.2-1.7 gm/kg (10-35% of calories)

3.  Manage stress- elevations of cortisol (stress hormone) can increase breakdown of muscle mass and
increase deposition of fat around abdomen

4.  Vary workout routine- Try longer time, greater intensity, different patterns-interval training, alternate time of day,

5.  Rest- allows muscles to grow. Do not work same muscle group 2 consecutive days.

6.  Chart your food intake.

7.  Water- drink plenty (weight in pounds X .55 and divide by 8 = number of cups daily)

8.  Avoid temptation easier than resisting- shop from a grocery list, shop after having eaten a snack with
some protein or attending events with food, eat at home, stock healthful foods

9.  Sleep- 6-8 hours a night sleep amount associated with healthy body weight

10.  Alcohol- limit as lowers inhibitions and increases appetite

11.  Prepare your foods and plan for situations when away from home during meal time

12.  Reward yourself in ways other than food

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