Class
Changing Body Composition Through Diet & Exercise
$234.95
At a Glance:
- In-depth Instruction; over 776 mins
- On-demand video access anytime
- Bonus downloadable PDF resources
- Access to class Q&A
Item:
W01565E
Description
Dive into the exciting new field of performance nutrition and get a complete, comprehensive look at your body’s physiology. Drawing on cutting-edge research, Professor Michael Ormsbee, Ph.D., offers diet and exercise recommendations to help you meet your needs and reach your goals — regardless of sex, age or fitness level.
Class Sessions
Body Composition: Managing Our Expectations
32:44
Meet Michael Ormsbee and get started with an overview of the performance nutrition field. Discover all the information you need to set your personal body composition goals, and reach them.
A Healthier Way to Measure Body Composition
36:46
Feel, look, and perform better! Find out why the proportion of fat to muscle is an effective gauge of health, and how to measure it properly.
How Food Is Digested & Absorbed
32:14
Learn about the chemical reactions involved in digestion and absorption, and the mechanisms of nutrient partitioning, or how nutrients are moved into specific storage areas in your body.
Nutritional Needs & Cellular Function
33:27
Prof. Ormsbee shows you how the nutrients absorbed from food protect your cells from damage, produce energy, and continually create new cells to replace old or damaged cells.
Bioenergetics: Converting Food to Energy
30:52
Bioenergetics , or the process of converting food into a usable form of energy, is directly related to overall metabolism. Learn about the chemical work of the body's three energy-producing systems.
Carbohydrates: Composition, Storage & Use
31:26
In this lesson, you'll explore the complex relationship between carbs and the hormone insulin.
Fat: Not the Nutritional Bad Guy
32:47
It's a common, but erroneous, belief that the amount of fat you eat is directly proportional to your amount of body fat. Find out why you need specific fats for optimal health and to meet your body composition goals.
Protein's Critical Role in Body Composition
29:30
Proteins play an integral role in almost every physical aspect and function of our bodies. Examine the body's use of protein at the molecular level and learn the importance of incorporating high-biological-value protein into your diet.
High-Protein Diets & Anabolic Resistance
35:27
Prof. Ormsbee reveals the latest scientific truth about protein: how much protein you need to maintain health, improve metabolism, and meet your body composition goals.
Critical Micronutrients & Water
34:39
Learn about the life-sustaining functions provided by micronutrients such as vitamins, minerals, and phytochemicals along with water.
Food Labeling & Nutritional Choices
34:36
Prof. Ormsbee takes you step by step through current food labels, using them as tools for identifying the most nutrient-dense products.
Nutrient Timing & Frequency
32:37
Is breakfast really the most important meal of the day? Scientific studies reveal new and surprising answers. Find out how the timing and frequency of meals can help you best meet your specific goals.
Nighttime Eating
26:35
Prof. Ormsbee explodes the myth that nighttime eating causes weight gain. Numerous recent studies reveal that a small, before-bed protein snack can actually increase muscle protein synthesis and improve body composition.
Evaluating Dietary Supplements
33:52
Are there any supplements that can safely and effectively burn fat or increase muscle mass? You might be surprised by the answer, as you consider whether or not to add these products to your diet and exercise plan.
Energy Balance & Weight Control
35:02
In this lesson, Prof. Ormsbee discusses the caloric content of food, and how to choose specific foods to help adjust your energy balance for desired body composition.
The Caloric Cost of Exercise
31:07
The most important aspect of any exercise program is to develop a plan you can stick to! Discover how small changes can make a big difference, such as consistently taking the stairs instead of the elevator.
Exercise for Fat Loss
36:30
Prof. Ormsbee shares new studies that examine the effects of exercise at the cellular level, revealing the value of adding specific types of resistance training to any long-term fitness regime.
Exercise for Healthy Muscle Mass
30:47
Recent studies show that sarcopenia, the gradual loss of muscle mass as we get older, results primarily from chronic disuse and inactivity, not the aging process itself. Learn how to increase your muscular strength, endurance and power at any age.
Hormones & Body Composition
30:56
Uncover the complex relationships between your thyroid hormones, insulin, cortisol and catecholamines, and your gender, age and body composition.
Novel Ways to Change Body Composition
30:00
Learn about some new outside-the-box methods for weight loss to improve your body composition.
Nutrition & Exercise: Special Needs
33:03
Find out how vegetarians get protein without animal sources, how to provide children with optimal exercise opportunities and nutrition to address their unique growth needs, and maintain and improve the quality of life of older adults with appropriate nutrition and exercise.
Set Point Theory & the Last Five Pounds
28:03
Prof. Ormsbee explains how your hypothalamus works to maintain a certain preset level of body fat and weight, commonly known as the set point, and how to influence that set point.
Choosing Your Nutrition Plan
29:55
Committing to a particular diet plan can seem overwhelming, but you can start by emphasizing nutritionally dense, minimally processed foods. Remember that even one positive habit you adopt and stick with can make a positive, long-term impact on your health.
Motivation to Change Your Body Composition
32:57
Ready to get started? End class by identifying a few small changes to make to your nutrition and exercise programs, and set small, reachable goals you can stick with.
Your Instructor
Michael Ormsbee
Michael Ormsbee, Ph.D., is an associate professor and interim director of the Institute of Sports Sciences and Medicine in the College of Human Sciences at Florida State University. He earned his M.S. in Exercise Physiology and Sports Nutrition from South Dakota State University and his B.S. in Exercise Science and Business from Skidmore College. His research and expertise involves the interaction of exercise training, nutrition and supplementation to achieve optimal body composition, human performance and health in both athletes and clinical populations.
Bonus Material
Changing Body Composition Through Diet and Exercise - Course Guidebook
Bonus Materials available for download after purchase.