Welcome to the 24 hour
gym. If you are wondering
about the answer to the
question To what extent is
weight training the answer
to obesity, you have come
to the right place. The
answer is just over there
This is Henry the Nutritionist he will tell
you about nutrition and supplements
Henry
Nutrition
`
Peter
Peter
this is peter he will take
you through the
advantages and issues
of weight training
Michael
This is Michael he
knows all the
different types of
weight training
and body types
Michael
`
Conclusion
Conclusion
`
Exit
The advantages of weight training can help your body grow
and repair faster. Weight training can prevent and cure
diseases and illnesses such as Depression, diabetes,
cardiovascular disease, high blood pressure, breast cancer,
stress and anxiety. Body building can also help with staying
physically and mentally fit and can help you go to sleep
easier and have a better and deeper sleep. It helps with
giving you a better body image so you can feel confident
with most things you do and helps strengthen your bones
and builds your bone mass. Working out grows and
strengthens your muscles such as your neck, shoulder,
back, abdominal area, etc., and gives you more power and
endurance. Weight training boosts your metabolism and
reduces your body fat and decreases your waist
measurement/body fat measurement and it improves your
flexibility and reduces pulling your muscles, back pain, etc.
Some teenagers start weight lifting very early which can be
bad for you because it messes up the growing structure of
your bones, muscles, etc., and it can stunt your growth
because of this. If you don’t receive the right amount of
nutrition (malnutrition) (like people in Africa) you can start
getting life threatening diseases.
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Drug abuse is a major issue with body
builders; they mostly take steroids which
contain testosterone. There are two types of
testosterone: Androgenic and Anabolic and
they both have different effects, Androgenic
is responsible for primary and secondary
sexual characteristics including enlargement
of the penis, voice changes, hair growth,
etc. The Anabolic effects are accelerated
growth of muscle, bone, and red blood cells.
These are target effects of all bodybuilders.
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Peters Wife
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Negative and positive impacts of Supplements:
Supplements may get you big but what are you really
consuming at the end of the day?
Dietary supplements are commonly used by Bodybuilders
and many high level athletes that want the nutrition fast.
Supplements can be used to replace meals, enhance weight
gain, promote weight loss or improve athletic performance.
All the supplements out there the most being used are
vitamin supplements, protein powder, Branched chain amino
acid (BCAA), glutamine, creatine, meal replacement
products, weight loss products as well as testosterone
boosters, nitric oxide. Supplements are used to enhance
body composition and to improve the workout.
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Here I will be explaining some of these supplements:
Most athletes and bodybuilders cannot go without Protein.
The most simplest and efficient way to get fast acting protein
is from protein powder. But over the years they have made
protein in many forms such as ready to drink shakes, bars,
bites, oats, gels and powder. In order to gain the best diet
protein powder and other sorts of protein should be toppled
with their day to day meals. Protein is usually metabolized 59 grams an hour. In your sleep your body uses 90 calories
per hour due to vital functions.
Protein: helps to achieve maximal strength and muscular
gains. Also starts the repairing process due the muscular
fibres been torn after an intense workout.
-whey protein contains high levels of essential amino acids
and BCAA. For most athletes out there whey protein should
be used due to its high profile on EAA and BCAA which all
helps in muscle recovery. Great for anytime of the day
-whey isolate is a type of protein that has 0 carbs, fat free,
cholesterol free and has a higher percentage of pure protein.
It’s also a fast absorbing source of protein great as a post
workout.
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-hydrolyzed whey protein: hydro whey is digested and
absorbed faster than standard whey protein. Hydrolysed
whey protein Mixes smoothly after a workout.
-casein protein: casein a slow digestive protein source and
it’s great to take it before bed to feed your muscles with
sustained protein.
-soy protein: soy protein a low fat low cholesterol and
vegetarian protein source
-egg protein: A high quality lactose free protein
Thermogenic products (fat loss)
Thermogenic product is a product that promotes weight loss
due to its thermogenesis it increase your body temperature,
increase metabolic rate and increases rate in the burning of
body fat. These products only work best when you have an
appropriate diet to go along with this product. Many of these
thermogenic products contain caffeine, aspirin,
guggulsterone, hydroxycitric acid, bitter orange, green tea
extract, and green coffee extract. All these ingredients have
had some increase in weight loss but are very potent.
Testosterone boosters
Test boosters are used to increase your testosterone levels
which help build muscle. Test Boosters are not as effective
as Steroids but you can still see the changes happening.
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Steroids
Anabolic steroids are referred to anabolic androgen. These
drugs are used to mimic the effects of testosterone and
dihydrotestosterone in the body. The use of steroids is to
enhance and increase protein synthesis within the cells
which results in the build-up of cellular tissue, muscles.
Steroids come in many forms such as oral pills, injectable
steroids, creams/gels for tropical application and skin
patches. Taking steroids as an injectable is more effective
than taking it by pill, creams/gel. Taking it as a pill is harder
for your body to digest and only 1/6 is available in active
form.
Steroids have been used by men and Women to hance
there levels of fitness and athletical traits
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Side effects of steroids taken by large doses:
liver damage, increase cholesterol, Gynocomastia
(Development of breast tissue in males), acne, increase in
testosterone levels (Roid rage), dreaces the size of male
testicles, gender identity disorders, by producing secondary
male charactristics, deeper voice, increased bone and
muscle mass, facial hair, increased levels of red blood cells,
and clitoral enlargement in female. Using steroids can also
have a risk in leading to osteoporosis
Supplements have changed peoples life’s along with the
right training routine their bodies are functioning in a better
state. Although food is the primary source, supplements is
there to enhance your diet and to supplement you if you
haven’t received the right nutrients in that day. Taking
supplements and incorporating weight training to your
routine will enhance the effects that are being done for
example taking thermogenic products (fat burners) without
doing weight training will still help a little bit but won’t get the
results you want, but as soon as you enter the gym and start
lifting with the products the effects of them will work much
more efficiently.
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Nutrition:
Having the right nutrition is important in having a healthy life.
Nutrition plays a major role from preventing many diseases
entering your body. Nutrition stops some of these problems:
stroke, hypertension, atherosclerosis, some forms of cancer,
type 2 diabetes, and osteoporosis, dental caries, gall
bladder, disease and nutritional anaemia.
Our day to day diet does not just cause disease but cause
many genetic factors that affect our genes and genetics. The
Recommended dietary intake is around 2,000 calories.
RDI stands for recommended dietary intakes of all essential
nutrients. Donald Layman who is a nutritionist says the RDI
for protein is around 56 grams. More than 90 precent of
Australian consume there food from cereals, grains and milk
products.
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In order for Australians to keep off the obesity levels is to
consume foods with lower calorie intake as well as on
sugarier foods. They should eat plenty of vegetables,
legumes and fruit, eat plenty of cereal, preferably
wholegrain, limit saturated fat and moderate total fat intake,
choose foods low in salt and the most important one is to
drink plenty of water. More than 60 percent of your body is
made up of water there for you need the water you drink to
replace the ones that are being used and urinated.
Nutrition has changed people’s lives along with weight
training. Due to this people have either lost weight for
personal reasons or there even just to get fit and have a
healthier life.
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Nutrition is an important factor in losing weight and having a
healthier life. Without the proper nutrition our bodies would
not function as well and may get many side effects such as
cancer. At the end of the day you are what you eat. So if you
eat healthy you are healthy and vice versa. Having the right
diet for example a low calorie, low carbohydrates and high
protein diet will help lose weight dramatically and maintain
your muscle, along with weight training you will be in the
perfect shape. Since you’re having a low calorie diet your
body will be triggered to use all the fat in your body for your
body functions as well as using the fat for energy to lift
weights or do cardio and therefore it will start using fat as a
main source of fuel. So having the right nutrition and diet
along with weight training can change the shape of your
body in days and change your life (keto diet).
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Henry’s
collection
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Impact of body type
Genetics plays a major role in body functions and body types, one of the
roles of genetics are making up your muscular cells and fibers that we
inherit from our parents, for example if your mum has muscular calves
your likely to have naturally muscular calves, therefore you see body
builders such as Arnold Schwarzenegger having perfectly shaped
pectoral muscles that many other bodybuilders want but they cant have
cause its partly based on your genetics and he finds it easier to build
those muscles than most others. You can have big muscle but in order to
do that you must progress on your program and be self motivated
enough to take on the perfect body shape
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Ectomorph
The ectomorph body type is long arms and legs and a short upper body.
They also have long and thin muscles. Ectomorphs usually have a very
low fat storage; therefore they are usually referred to as skinny. An
example would be a basketball player.
Ectomorphs have the most difficulty putting on muscle mass, therefore,
that should be one of the main goals for them. The ectomorph should;
use heavy sets and use low repetitions. They should also rest and eat
plenty during the day, with an increase in total calorie intake.
Ectomorphs can get away with eating fats since their fast metabolism is
able to burn it off. It is important that they minimize or stop other aerobic
activities such as running and or other sports. Doing this will save the
calories for crucial building of muscle tissue.
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Mesomorph
The mesomorph is someone with a good rate of muscle growth. They
have large bones, solid torso combined with low fat levels. They also
have wide shoulders with a narrow waist. An example is an Olympic
gymnast.
Mesomorphs are the people with the best bodybuilding physique. By
keeping their fat levels down and their rate of muscle growth high, they
are the ideal physique. They will find it simple to build muscle; therefore
they should take advantage of this and aim for a balanced physique.
Mesomorphs should train with basic exercises and continue a balanced
meal program. Outside aerobic activity should be kept at average.
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Endomorph
The endomorph body is people with an
increased amount of fat storage, due to
having a more fat cells than the average
person. They have a wide waist and a
large bone structure. An example is a
power weight lifter.
The training regime is quite different from
the previous two body types. The rep
range for exercises should be kept high
and training should be quick. This is
because they should be trying to get rid of
calories, which is what is difficult for
endomorphs to do. Therefore, additional
aerobic activity is recommended. For
endomorphs a low calorie diet is a must.
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Types of weight training:
hyper trophy
Hypertrophy-Specific Training is a method of strength training for the fastest
muscle growth. It is also done without letting your muscles get used to the
exercise by changing the workout every week to have maximum results.
progressive overload
One of the fundamentals of resistance exercise is the principle of progressive
overload. Progressive overload means that you increase the workload
gradually over time as your muscles accommodate to the resistance with the
objective of gaining strength and/or mass. For example, suppose that you've
been lifting biceps curls for two weeks with 12 pounds, 10 repetitions, and
then at week three, 12 pounds is easy and you can lift more.
Bodybuilding
Bodybuilders train in a specific manner to achieve a specific goal: making their
muscles bigger. They tend to lift in the eight to 12 rep range and only train one
muscle group per day, per week. This type of training is the best for making
your muscles larger but not necessarily stronger.
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Power Lifting
Power lifting is the best type of training for maximal strength -- what many
people would consider "brute" strength. A power lifter's goal isn't appearance,
it's strength. Power lifters focus on lifting an extremely heavy amount of weight
for only a few repetitions.
Circuit Training
Circuit training is when you do a number of exercises in quick succession,
usually lifting a light amount of weight for a high number of repetitions. For
example, doing 20 bench presses, 20 squats and shoulder presses with little
or no rest in between. This type of training is ideal for burning fat, increasing
endurance and making some gains in strength.
Isometric
Isometric weight training is when you hold a weight up in one position for a
given amount of time without going through a range of motion. For example,
holding a dumbbell straight in front of you for 30 seconds. This type of training
increases your stamina and makes you stronger in the positions you hold.
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German Volume Training
German Volume Training is similar to bodybuilding in the sense that you only
work certain muscle groups once a week, but it places a strong emphasis on
increasing muscular endurance. So, not only does it make your muscles
larger, it also makes them better at keeping up a certain amount of resistance
for a long period of time. The way it is done is by lifting the same amount of
weight 10 times for 10 sets. Each week, you try to increase the amount of
weight slightly so that you become a little bit stronger ever time you do it.
Obese people and weight training
The type of weight training that is used is arguably the most important part of
losing weight by means of weight training. If one obese person is power lifting
while the other is circuit training the effects will be drastically different. The
vast majority if not all the obese people that go to the gym, their main priority
is to lose weight but power lifting would not help these people burn fat in the
same way that circuit training would. And with circuit training, not only do you
burn fat like cardio, but you also get the muscle gain that most obese people
need from sitting around for so long and losing all their previous muscle mass.
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Michaels Body Types
Body Types
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Conclusion
So, To what extent is weight training the answer to obesity?
Obese people need to lift weights because this will:
1) speed up their resting metabolism, so even if these people are
lying around they will be burning more calories than they were
previously
2) Tone muscles and thus yield a firmer, shapelier appearance,
and
3) vastly improve fitness. The fat-burning effects of intense
strength training are much more significant than the fat-burning
effects of cardio exercise.
4) Prevent diseases. There are countless health advantages to
weight training that you wont be able to achieve from
cardiovascular training
5) Builds muscle as well as losing weight which every obese
person needs
In our opinion, and after looking at all our research
we have decided that Weight training is much
more useful in the battle against obesity than
cardiovascular training for these reasons.
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Bibliography
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2012,
<http://www.steadyhealth.com/articles/Side_effects_of_weight_lifting_a12.html>.
Jenson, J 2012, 5 Types of Weight Training, LiveStrong, accessed 21 September
2012, <http://www.livestrong.com/article/509759-5-types-of-weighttraining/#ixzz26gtrvRne>.
Body Types 101 2012, FreeTrainers, accessed 18 September 2012,
<http://www.freetrainers.com/c/fitness_guide_faq/body_types_genetics/>.
Vitamin and Mineral Supplement Fact Sheets n.d., Office of Dietary Supplements,
accessed 18 September 2012, <http://ods.od.nih.gov/factsheets/listVitaminsMinerals/>.
Clark, S 2012, What you need to know about supplements, Fox News, accessed 18
September 2012, <http://www.foxnews.com/health/2011/02/15/need-knowsupplements/>.
Bodybuilding supplement 12 September 2012, Wikipedia, accessed 18 September
2012, <http://en.wikipedia.org/wiki/Bodybuilding_supplement>.
Nutrition 2012, Australian Institute of Sport, accessed 18 September 2012,
<http://www.ausport.gov.au/ais/nutrition>.
Belski, Regina. Personal Interview. 17 September 2012.
Kingsley, Michael . Internet Chat Interview. 10 September 2012.
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