TELEVISION PRESENTATION
RIchard
Created on October 17, 2024
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Transcript
start
Richard Truong
HOW TO LOSE Fat AND BUILD MUSCLE
Rest and Recovery
Nutrition
Weight lifting/Cardio
Losing weight vs. fat
Caloric Deficit
Topics
Why is it important?
VS
Losing Fat
Losing Weight
Losing Weight vs. Fat
+ info
+ info
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
Importance
How do you apply this?
What is it?
- Use a caloric deficit Calculator online
- Track your calories. Many people use MyFitness pal
- 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
Caloric deficit
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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 tissueFaster resting metabolic rate (the amount of energy your body needs to function while at rest)
Why lift weights?
"A calorie is a calorie."
VS
BAD
Good
Nutrition for Fat Loss and Muscle Gain
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8.5 hours of sleep vs 5.5 hours of sleep
Rest and Recovery
+ info
THANKYou
Losing overall weight in your body
Weight loss
- 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 EnduranceCardio helps improve your cardiovascular health.
5.5 hours of sleep saw a -55% of fat loss and 60% of muscle loss8.5 hours of sleep saw a 56% of body weight lost as fat
Pubmed Central
Insufficient sleep undermines dietary efforts to reduce body fat
https://pmc.ncbi.nlm.nih.gov/articles/PMC2951287/#:~:text=Sleep%20curtailment%20decreased%20the%20fraction,kg%2C%20P%3D0.002).