Coach Michelle’s Split 3/21/2022

Attendees

  • Alicia
  • Carmelita
  • Dianna
  • Nicole
  • Bob

Replay

đź“ťNotes
Basal metabolic rate (BMR)

  • The rate at which you burn calories at rest to survive
  • You also have to add in activity, exercise, injuries, etc.
  • Use the calorie level as an estimate
    • If the body doesn’t respond to the calorie level, you’ll have to dive deeper into the factors listed below

Adjusted weight

  • Can’t take full weight on the scale to calculate calories
  • You need to take a portion of your excess weight
  • Medications that can lower your BMR (ie: Beta blockers)
  • Thyroid disorders
  • High % of body fat (can decrease metabolism)
  • High % of muscle mass (can increase metabolism)

Other factors that affect weight

  •  Exercise (10%): 500 calorie burn every day
  • Medications (ie: birth control, heart medications, anti-depressants)
  • Genetics (may only affect a portion of your excess weight. Lifestyle matters most)
  • Support system
  • Food allergies, gut microbiota dysfunction, gluten / dairy allergy
  • Medical problems (ie: knee/ hip problems that affect mobility)
  • Poor sleep (ie: ghrelin- hunger hormone)
  • Lifestyle factors (ie: relationships, smoking, activity level)
  • Hormones (ie: testosterone, estrogen, progesterone, thyroid, cortisol)
  • The more fat being stored around your organs = inflammation
  • Environmental factors (ie: drinking clean water, financial resources to afford healthier options, access to gym / farmers market, neighborhood safety)
  • Mindset*** (Ie: what you believe about yourself, what you can or cannot do, whether your mindset is positive or negative)
  • Setting goals for yourself with accountability

Gastric Bypass

  • Common to eat lower than BMR
    • The body uses muscle mass to obtain calories if you’re undereating, therefore you’re lowering your BMR
    • You can lose weight, but you have less muscle and therefore need less calories to maintain it
  • Unless you’re getting adequate protein and building lean muscle, your metabolism is going to be lower

How to increase lean muscle mass

  • Strength training! / Muscle building
    • High Intensity Interval Training (HIIT)
    • You can also use your own body weight
    • Strength training = something you can’t do for an extended period of time

How to burn fat = walking (lower impact)

What happens with weight gain

  • Less active = more pain (sometimes)
  • 1 lbs. of weight = 4 lbs. of pressure on the body
  • More weight makes it tougher on joints, but can burn more calories when you move more

FAQs

  1. How can you tell if you’re losing muscle?
    • Use body composition scale: tells you your lean muscle mass, fat mass, visceral fat
  2. If you lose a lot of muscle mass, can you get it back?
    • Yes! With strength training. Give your body 48 hours rest after you work your muscles to fatigue by training other muscle groups alternatively
  3. If you have an injury, how do you modify?
    • Work with a trainer or someone with experience. Work a different muscle group, find moves you can do, or wait until you can work out and focus on your nutrition in the meantime. Walk and go in the pool are other options too.
  4. When should I drink a protein shake; before or after my workout?
    • It doesn’t matter. As long as you’re supplying your body with enough protein, in general, it’s not too important when you have your shake.
  5. What is the protein limit you can have in a setting?
    • Protein = 1g / lbs of adjusted body weight per day
      • Better to have your protein spaced out throughout your day

Nutrition around strength training

  • Maximize your time (ie: 2x a week full body workouts ~30 minutes each time)- you don’t need to change much of your diet other than extra protein
  • Unless you’re doing > 1.5 hour workouts that are HIIT, you don’t need to super fuel yourself

Glycogen

  • Glycogen = stored glucose
  • Stored in your blood, liver, and muscles

Where do you begin?

  1. Remove junk
  2. Repair what you have
  3. Replace with better

Ie: Increase your steps, increase your veggies, improve the quality of sleep

Have A Follow-Up Question For Michelle?

Email her at: [email protected]

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