TELEVISION PRESENTATION

Richard Truong

HOW TO LOSE Fat AND BUILD MUSCLE

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Topics

Losing weight vs. fat

Why is it important?

Caloric Deficit

Nutrition

Weight lifting/Cardio

Rest and Recovery

Losing Weight vs. Fat

Losing Weight

Losing Fat

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Importance

Bulding muscle also has many benefits: faster metabolism, bone health. less prone to physical injurys, and etc.

Losing fat has many benefits; heart health, energy, sleep, self-esteem, and reduce the risk of chronic diseases

Caloric deficit

What is it?

How do you apply this?

• A caloric deficit is when you burn more calories than you gain.
• You can achieve this by doing physical activities or by eating less than your maintenance calories

• Use a caloric deficit Calculator online
• Track your calories. Many people use MyFitness pal

Why lift weights?

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Burn more calories with the afterburn effect (continues to burn calories after working out) building muscles keep off the fat tissues due to building muscle tissue Faster resting metabolic rate (the amount of energy your body needs to function while at rest)

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Nutrition for Fat Loss and Muscle Gain

"A calorie is a calorie."

Good

BAD

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Rest and Recovery

8.5 hours of sleep vs 5.5 hours of sleep

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THANK You

Weight loss

Losing overall weight in your body

• Slower metabolism
• Fatigue easily
• Lose muscle

Example

Caloric calculator

Losing Fat

• Lower risk of injury
• Higher metabolism
• Increased strength
• Sustain more energy

https://pubmed.ncbi.nlm.nih.gov/32397898/

• This study examined how different exercises like cardio, resistance training, and—a combination of both—affect resting metabolic rate
• They found that combining aerobic and resistance exercises didn’t significantly change RMR, and aerobic exercise alone also had no noticeable effect. However, resistance exercise did increase RMR compared to not exercising at all.

University of Sydney: Physical activity, diet quality, and all-cause cardiovascular disease and cancer mortality

The study showed that people who had high levels of physical activity and a high-quality diet reduced their risk of death by 17% from all causes. As well, they reduced their risk of death from cardiovascular disease by 19% and certain cancers by 27%. https://bjsm.bmj.com/content/56/20/1148

Combining Cardio with Weight Lifting

Cardio helps you burn fat by increasing calorie expenditure.Increases Endurance Cardio helps improve your cardiovascular health.

Pubmed Central

Insufficient sleep undermines dietary efforts to reduce body fat

5.5 hours of sleep saw a -55% of fat loss and 60% of muscle loss 8.5 hours of sleep saw a 56% of body weight lost as fat

https://pmc.ncbi.nlm.nih.gov/articles/PMC2951287/#:~:text=Sleep%20curtailment%20decreased%20the%20fraction,kg%2C%20P%3D0.002).