Body Composition Alteration | CSCS Chapter 10
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- čas přidán 15. 07. 2024
- CSCS Chapter Study Guides & More: / drjacobgoodin
What is the best way to gain muscle or lose fat? In this lecture we'll cover scientific body composition alteration guidelines as well as basic energy requirement calculations. All information comes from ch. 10 of Essentials of Strength Training and Conditioning.
Get certified as a CSCS (Certified Strength and Conditioning Specialist). This lecture is part of a comprehensive and ever-growing video series covering topics related to strength training and conditioning: bit.ly/3tOJp5s
TIME-STAMPS
coming soon
RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
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Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or
endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
#CSCS #NSCA #DrGoodin
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Fellow strength specialists, thanks for checking out this video-it’s part of a playlist that dives into the major topics from the NSCA’s Essentials of Strength Training and Conditioning. I create these lectures for my strength and conditioning university students but hope that they bring value to you as well. More here: bit.ly/3tOJp5s
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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.
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I really like how you put emphasis on how expensive it is to put on muscle mass as it is considered an expensive tissue.
I appreciated your emphasis on the complexity of BMI and how there is no ideal diet. I also liked how you elaborated on the key point about muscle being an expensive and costly tissue for our body to keep!
Changing body fat composition, toning up, losing fat or gaining weight, whatever you want to call it is a main focus for some many people in the world and a necessary skill in my opinion. This was a great more in-depth lecture that broke down how to alter body fat and was very helpful.
I like how you pointed out that there is no one ideal diet, that the athlete needs to choose a dietary approach based on whether it is safe for them in order for them to contain enough protein to meet their needs and fit in their lifestyle.
I didn't realize there were so many risks of rapid weight loss especially because wrestlers do it so often and I knew someone in high school who did it as they had to drop 1 weight class in a week. Thank you!
Thank you for emphasizing that body composition should be a healthy process and not one that shows quick results in a short period of time.
It is definitely important to be able to correctly use and interpret BMI results. BMI can seem simple, but there is a lot more complexity to an individual's BMI than just the number.
I really do appreciate you going over this topic because it is a very interesting one to me and I especially like how you went over BMI and pointed out that it only accounts for weight but not what makes up the mass that creates the weight.
Seeing some different nutrition strategies for altering body comp was super helpful. Even though it ultimately is going to be different for each individual it is good to see the larger numbers to go off of.
From growing up as a dancer/gymnast it is interesting to realize how different other sports are in how they fuel their bodies.
I took sport nutrition so this was a super helpful review for changing body composition. Very interesting to see the differences between sports.
I found this video to be very insightful on helping athletes lose fat and gain muscle in a healthy way during the correct times of their season!
I liked your approach to learning more about body composition and how to lose fat in a way that benefits our body! Great overview
Very helpful info on body weight with taking into consideration the weight of muscle.
I appreciated how the textbook included risk for unsafe eating habits in aesthetic or weight based sports; I know when I was heavily involved in dance, some teachers would say that they could "see your lunch" while girls were wearing tight ballet leotards, that will really do a number on someone's self esteem haha
I am always intrigued with the different ways athlete choose to diet and there is no gold standard on which one is best. Ultimately, it all depends on the athlete and what they are working towards.
I found the table helpful in differentiating the daily calorie needs for the different activity levels.
I genuinely enjoyed this video because I see so many misinformed people on a daily basis on social media!
This information was so helpful in understanding the complexities behind weight gain and loss and muscle gain.
Will certainly be referencing the table again on minute 6 when tracking my calorie needs per workout.
This video was helpful as it really helps outline and analyze the different types of energy and caloric needs for different types of body composition changes. Understanding these core ideas will help maximize nutrition gains
I really enjoyed the nutrition strategies for altering body composition. I struggle to understand this sometimes but this video really helped.
I agree with you that a mix of fats and carbohydrates should be cut out diet when trying to lose weight, as limiting yourself to cutting one or the other out of your diet makes eating get boring quick.
I liked the table that provides an estimate for the daily calorie needs based on activity level, I think this can be very helpful. Thank you for considering tennis as heavy in activity level, it is super strenuous!!
Eating twice out body weight in protein is very important because we want our body to be in an anabolic state and not a catabolic one. Eating sufficient amounts of food and specifically protein can help us as athletes achieve this on a daily basis.
This video provided a great review and explanation of weight gain and weight loss for athletes.
This video was very informative in explaining how athletes can lose fat while gaining muscle in a healthy way. I can't express HEALTHY enough, there are too many misinformed people taking advice from individuals who are not qualified to speak on nutrition, fat loss, and muscle gain. Great explanations!
What an interesting video! Its so fascinating to study different demands for different athletes, let alone how their genetic makeup also plays a role as far as their natural metabolism. I saw somewhere that even our preference for various macronutrients varies from person to person and that was super fascinating too me.
I remember learning about this all in sports nutrition!
I liked your point about how the BMI test should not be used as a diagnostic tool. Since it only takes into account height and weight and not muscles mass the results could easily be wrong.
Great video, often times people don't realize that calories are a measure of energy and that our bodies need energy to function properly. All the fad diets and rapid weight loss plans are usually not very effective in the long run
It was interesting to learn the BMI differentiation between overweight and obesity because now I am able to put a number to those terms.
I think was interesting already knowing what I have been learning in Nutrition for Sports Performance and Exercise and the different energy requirements for each sport specific athlete
I think a lot of people especially with the new fitness boom recently need to learn how to change body composition healthily and not in such drastic ways.
I've always wondered why we have to eat twice our bodyweight in protein while training and it makes so much more sense now that you've explained it.
The different energy requirements for all sorts of athletes be it high intensity male or low intensity female. It was interesting to see what is required for each activity level
There is a lot of misinformation when it comes to losing fat. The question I get asked the most is "how I lose fat fast?", taking care of your body and creating good habits don't happen within days and many factors can affect an individual's weight and is not always equals something negative
I liked that you talked about the strategy that goes into cutting calories. It can be easy to cut fat out on paper because it is higher calories and a low volume of food but it does account for most of the flavor of food
This was a great video about how to properly adjust your body composition. I am glad that you emphasized that going to a sports dietician is must when doing any type of weight change. I think that is very important for athletes to understand
Loved this lecture, as I have go farther into training, I realize more and more how a important a proper diet is to certain goals of mine.
I didn't realize there wasn't a difference between low-carb and low-fat diets for weight loss. It reminds me that there is no standard diet for people, and that diets are completely individualized based on goals.
I think it's interesting how each calculation is different, but it makes sense because everyone is going to have different results anyways. Nice refresher from my sports nutrition class.
thank you so much doc.
I like how you used your own data when talking about energy requirements and how BMI is not great, as muscle counts against the BMI.
After taking a tennis class I could see why it is possible for tennis players to burn more calories than basketball players.
great video, it was a little difficult to hear the part at the end because the music overpowered your voice. Keep up the great work!
I appreciate the feedback! Always working on dialing in that audio 🙃
You killed me with that hoeing joke💀
whether you're working with athletes or everyday people, understanding how to change body composition in a healthy, sustainable way is imperative.
Hey doc, a question in the textbook asks "Which of the following makes the GREATEST contribution to total energy expenditure?" The answer was resting metabolic rate. How is it that what you burn during rest can contribute more than your actual physical activity energy expenditure?
If someone is trying to lose weight they should consume 1.8-2.7 g of protein/kg of body weight per day along with a 500 calorie deficit. If someone is trying to gain lean body mass they should consume 1.5 -2.0 g protein per kg of body weight per day.
It's interesting to me that there is no "ideal diet" for athletes, but rather we put principles in place for athletes to follow.
Is decreasing or increasing caloric intake the most important factor when it comes to dealing with wanting to lose or gain weight/muscle?
The banana diet?! That is funny. I also didn't realize BMI counts muscle too and bone mass sometimes. That is surprising because people are aways concerned about their bmi
I literally did as you said and looked up the "banana diet". I would definitely not be able to be able to eat a banana again after haha!
i like the phrase : "muscle is expensive" !
When I think of rapid body weight cuts I think of the UFC and how they weigh in about 10-20 lbs less than their actual walking-around weight which can't be good for the human body
I was surprised to see the obesity marker by bodyfat for men being only 25%! I thought it would be much higher.
I always wonder why we learn so much about BMI if we should never really use it because it is often and most times, inaccurate.
One question I have is if some one is say 250 pounds then loses weight to about 175, how would this affect RMR?
RMR tends to correlate with body mass, but more specifically with fat-free mass. So the magnitude of change likely depends on how much of that is fat vs muscle tissue.
Hey Dr thank u for your time for doing this video but i suggest u stick to kinesiology because most of the stuff u said about nutrition and diet is wrong . U dont need to be in a calorie surplus to build muscle . Calorie surplus will get u fat but u need to be in a calorie deficit to lose fat until u get fat adapted . And there is a big difference between losing fat or losing weight . When u lose weight u tend to lose muscle water and fat . But when u lose fat u tend to build muscle and burn fat