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Resistance training key in Optifit weight loss

Anyone interested in this subject likely understands the basics of weight loss… energy output (determined by your body needs) minus energy input (what we eat) = change in energy balance (weight change). If we want to achieve weight loss we must achieve a negative energy balance. How much? One pound of fat stores 3,500 calories of energy. If a person wishes to lose 1 pound of fat per week they would need to maintain a calorie restriction of 500cal/day (7 x 500 = 3,500). This might be easy if you are a 6’3” buff guy who naturally burns 4,300 cal/day, but not so easy if you are a petite female with a daily energy budget of only 1,700 Calories.

Making sense of weight loss begins with understanding your individual metabolism. In this regard we are like snowflakes: Unique. In our program, we begin by accurately measuring metabolic function with a simple breath test known as an indirect calorimetry study. This measures daily energy needs and determines an individual’s calorie budget.

What is it that determines our metabolic rates? Why are people so different?

The answer is found when we analyze body composition. When we measure body composition, we are determining lean body mass (muscle, bone, connective tissue, nerve tissue, and skin) as it compares to fat as a percentage of total body weight. We utilize an air chamber (BOD POD) to get the most accurate results. For women, acceptable body percentage is 20-35 percent, and for men 15-25 percent. Unfortunately, we find that most people exceed these norms.

Total daily energy needs are determined for the most part (greater than 70 percent) by our resting metabolic rate and to a lesser degree by activity and exercise patterns. It is the all-important resting metabolism that is most influenced by body composition. Larger people have more body tissue and require more energy to maintain basic function. Muscle is 20 times more metabolically active than fat. Therefore, individuals who tend to be larger and have more lean body mass (muscle) have higher metabolic rates.

If you wish to maximize your metabolic function you will need to optimize your lean body mass. This is best accomplished with a regulated diet and “prescription” doses of resistance training (weight training). This type of exercise has the most lasting benefit for weight loss. Resistance training stimulates muscle to grow, repair, and maintain itself even during caloric restriction. By maintaining lean body mass, resting metabolism and daily energy needs remain elevated even during weight loss, improving overall metabolic efficiency.

People who engage in severe calorie restriction without this important exercise component are at risk for indiscriminate weight loss…they lose weight not only from fat stores but also from muscle and other vital organs. Ultimately, this results in poor quality weight loss and a generalized lowering of metabolic output. We feel resistance training is crucial for our patients during caloric restriction. The objective of our program is to help people change their body composition, enhance lean body mass, reduce fat stores, and elevate metabolic function.

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