SIMPLIFIED PRACTICAL GUIDE TO LOSE WEIGHT LOOK

SIMPLIFIED & PRACTICAL GUIDE TO LOSE WEIGHT, LOOK BETTER, FEEL BETTER BY CHRISTIAN DAPITO

WHAT ARE MY MAIN POINTS? • We will mainly focus on the Most Important Element in the workplace. • The People (People, Equipment, Material Environment) • Occupational Safety & Health • Basically? Wellness.

3 MAIN COMPONENTS OF THIS DISCUSSION • OBESITY • THE SCIENCE OF THE CALORIE • COUCH TO 5 K

OBESITY • A Medical Condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and increased health Problems. • One of the leading PREVENTABLE causes of death worldwide • Measured by Body Mass Index(BMI)

BMI, weh ano yun? • Body Mass Index— this is the numerical representation of our body shape in kg/sqm • Boring? This Simply meanskatabaan/kasexyhan • <18. 5 underweight • 18. 5 -24. 9= ideal • 25 -29. 9 overweight • >30 obese

Causes • • Genetic Medications Psychiatric i. LLness Smoking Lack of Sleep Lack of Exercise The excessive intake of dietary Calories (Over Indulgence, Sobrang GANADO KUMAIN!)

3 MAIN COMPONENTS OF THIS DISCUSSION • OBESITY -fin • THE SCIENCE OF THE CALORIE • COUCH TO 5 K

WHAT IS A CALORIE? • Nerds define it as the energy needed to increase the temperature of 1 kg of water by 1 deg Centigrade • The amount of energy obtained from food • “Fuel” of our body • Units – Cal or k. J (Kilo. Joules) • 1 Cal = 4. 1868 k. J

How does it relate to obesity? • Simple! • The more we eat, the more energy we store and if we don’t consume this energy, we get fat. • How? Every 3500 Cal unused energy is stored/converted to 1 lb of fat • Do we need to burn 3500 Cal per day to lose weight? NO!

4 FACTORS INVOLVED IN BURNING OUR CALORIES EFFECTIVELY • • Basal Metabolic Rate (BMR) Thermic Effect of Food Consumption Physical Activity (Exercise) Amt of Calories Taken (Diet)

BASAL METABOLIC RATE • The amount of energy burned while @ rest in neutrally temperate environment. • Calories burned by a person just by simply being Alive for one whole day • Trivia: BMR value is lower if there’s more fat, and BMR value is higher if there are more muscles.

THERMIC EFFECT OF FOOD CONSUMPTION • Calories burned by our bodies in order to consume (bite, chew, swallow) and process(digest, transport, metabolize and store) food • Generally, 10% of the caloric content of the food. • Example: if we eat an apple which has 77 Cal, we automatically burn 7. 7 Cal. No Problemo!

PHYSICAL ACTIVITY • • • Sitting in Class- 126 Cal Watching TV- 70 Cal Light office work- 105 Cal Basketball- 560 Cal Jogging – 490 Cal Swimming- 420 Cal Carpentry – 245 Cal Walking (exercise)- 266 Cal Walking (shopping) -161 Cal

Intake of Calories (Diet Part) • • Apple – 61 Cal (high in Vitamin C) Orange- 62 Cal (high in Vitamin C) Banana- 110 Cal (high in Vitamin C) Peanuts- 160 Cal (high in Protein) White Rice – 205 Cal per Cup Brown Rice- 218 Cal per Cup Sliced Bread – 66 Cal per slice Oatmeal 28 g – 100 Cal

Intake of Calories • • Whopper Jr. with Cheese 410 Cal Double Cheeseburger 500 Cal Original Crust Pizza w/Cheese- 300 Cal/slice Caramel Macchiato – 224 Cal Fried Chicken drumstick/pc- 140 Cal Fried Chicken drumstick/pc- 130 Cal Fried Chicken breast/pc – 360 Cal Mashed Potatoes – 130 Cal

3 MAIN COMPONENTS OF THIS DISCUSSION • OBESITY -fin • THE SCIENCE OF THE CALORIE -fin • COUCH TO 5 K

WHAT IS THE COUCH TO 5 K RUNNING PLAN? • A 9 week running plan for beginners/couch potatoes • Lets you ease into the program gradually • Physically attainable goal in 2 months with low risk of injury • 20 -30 min per run, 3 x a week • Run by time or by Distance

Important! • Use the appropriate shoes. • Don’t forget to: – Stretch before running – Warm-up – Cooldown – Stretch after running

How to choose your running shoes? • Most expensive? Cheapest? • Go to a store that specializes in running gears and apparels • Why? The salespeople are knowledgeable enough about shoe types and foot types. • Try on several different pairs, and don't be afraid to ask for more. • Take your time, and ask plenty of questions.

How to choose your running shoes? • You should try on the shoes wearing the running socks you normally wear. • Be sure to try the shoes on both feet • try on the shoes when your feet are at their largest size for the day • You should be able to wiggle your toes freely.

How to choose your running shoes? • If it feels loose, the shoe will slide and cause blisters. • if your foot bulges out over the midsole, you will lose support, and potentially circulation, in your foot • Replace after 500 -800 km

The Fat Burning Zone • The zone between the minimum heart rate and the maximum heart rate where you lose fat most efficiently while exercising. • How to compute for this zone? • Use the Karvonen Formula:

Karvonen Formula • Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute. ): • 220 - 23 (age) = 197 - 65 (resting heart rate) = 132 * 65% (low end of heart rate) OR 85% (high end) = 85. 8 OR 112. 2 85. 8 + 65 (resting heart rate) = 150 112. 2 + 65 (rhr) = 177 The target heart rate zone for this person would be 150 to 177

I don’t have time to compute while running! • If you can sing your favorite song properly while running then you’re right in the zone • You’re not gasping for breath while talking to your running buddies. • Buy the watch with heart rate monitor. =)

What’s the 9 week program? 1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. 2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. 3 Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) 4 Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 1/2 mile (or 5 minutes) Jog 400 yards (or 3 minutes) Walk 1/4 mile (or 2 -1/2 minutes) Walk 400 yards (or three minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)

What’s the 9 week program? 5 Brisk five-minute warmup walk, then: 6 Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) 7 Brisk five-minute warmup walk, then jog 2. 5 miles (or 25 minutes). 8 Brisk five-minute warmup walk, then jog 2. 75 miles (or 28 minutes). 9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

3 MAIN COMPONENTS OF THIS DISCUSSION • • OBESITY -fin THE SCIENCE OF THE CALORIE -fin COUCH TO 5 K -fin Finished! =)

But wait! There’s more!

• To be physically fit and healthy, one should exercise have a balanced diet. • It requires a lifestyle change. • “too much hard”? – have a cheat day! • AFP –”DO GOOD, LOOK GOOD, FEEL GOOD” • Nike- Just Do it. • Adidas- Impossible is NOTHING • Johnny Walker- Keep Walking. • My motto- look good, feel better!

Thank you very much!