The Power of Synergy

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The Power of Synergy

• The Downtown Exchange Club of Nashville
• January 15, 2008
• Presenter
• Adam Lee, B.S., NASM-CPT
• alee_at_innerstrength.com
• [phone]
• InnerStrength Sport Fitness
• www.innerstrength.com

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SynergyThe phenomenon in which two or more
discrete influences or agents acttogether to
create an effect greater than that predicted by
knowing only the separate effects of the
individual agents.
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In order to have long term fat-loss, you MUST
have synergy between these three things!

• Supportive Nutrition
• Regular Cardiovascular Exercise
• Fat-Burning Muscle Building

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Supportive Nutrition

• Tips for immediate success
• Eat every three to four hours
• Try to get a lean protein, starch and fibrous
  carbohydrate (vegetable) with every meal
• Dont drink your calories
• Avoid foods containing hydrogenated oils and HFCS
  whenever possible
• Take a multivitamin

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Cardiovascular Exercise The Great Equalizer

• Recommendations for fat-loss
• F5-7 days per week
• I65-90 of HRmax
• T20-60 minutes per day
• TAny activity
• EThe greater, the better

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Building Fat-Burning Muscle

• You may want to find a new gym if you often
  hear this . . .
• Hey, Ya got tickets to the gun show?!
• Dude, you need a vet, cuz your pythons look
  sick!
• Were you stung by a bee, bro? Cuz your arms
  are swollen!
• Yo, you need a needle and thread cuz youre
  ripped!

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Why Strength Train?

• For every pound of lean body mass (a.k.a. muscle)
  you gain, your body burns 50 more calories per
  day

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If You Build It (Muscle), It (Fat) Will Go . . .

• General strength-training program
• Sets3
• Reps12
• Tempo4 seconds to complete each rep
• Rest30 seconds between sets
• Number of exercises7
• Total duration25-35 minutes (excluding warm-up
  and cool-down)

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The man who removes a mountain begins by
carrying away small stones
-Old Chinese proverb
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References

• Clark M, Lucett S, Corn R. NASM Essentials of
  Personal Fitness Training, 3rd Edition.
  Philidelphia Lippincott Williams Wilkins,
  2007.
• Kaplan P. Personal Training Profits and a Secure
  Fitness Future. Great Atlantic Publishing Group,
  2000.