Dr. Ronald W McMorris Elite Lifestyle – a gumbeaux approach

Dr. Ronald W McMorris
Elite Lifestyle – a gumbeaux approach
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Other programs focus on scale decreases
Use blood tests, scale weight, BMI, fat %, etc
This is a lifestyle transformation
Experience clothes fitting better, more energy in the mornings & night,
feel healthier, family is healthier, live longer, the list goes on
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Sure we want the scales to go down but muscle mass will develop and
there is a weight increase with muscle mass
The scales will go down but it is a total approach
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Meals, Exercise, Rest, Knowledge, it all needs to be used
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A pound is a pound
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Fat does not turn in to muscle
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1lb fat = 1lb muscle
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Lose one, gain the other
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Muscle is more dense so it takes
up less space
1 square inch of muscle will
weigh more than 1 square inch
of fat, more dense
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Carbohydrates
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Best source of energy
Utilized efficiently
4 kcal of energy / gm
*Protein Sparing*
Many sources of sugar
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Low / High Glycemic
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 How fast removed from the blood by
insulin
 Low removed slowly
 Sweet Potato
 High removed fast
 Candy
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Protein
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Good source of energy
NOT utilized efficiently
4 kcal of energy / gm
Muscle broken down to extract
protein if not enough carbs
Fat
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Good source
Stored & used for long distance
9 kcal of energy / gm  more to
store
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Creatinine
Short Burst
 10 – 15 seconds
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Glucose
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Carbohydrate energy
30 seconds – 3 minutes
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Oxygen (Aerobic)
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Longer duration
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First two systems are utilized
when lifting weights
The last system is cardio
Use the first two systems to use
up the free floating
carbohydrates for energy
Once the free energy is used up
oxygen (aerobic) will go after fat
for energy
20% Fat Diet
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Diet is based on a 20% fat
Diet
20% is 1/5 of 100%
Multiply fat grams x 9 to
get fat calories
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Fat gm x 9 = Kcal
Calories = Kcal
Petite Portions
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6 Petite Meals
Portion Control
Not 3 large meals and tiny
snacks in between
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Total Calories
= 70 kCal
Fat Calories
.5 x 9 = 4.5 kCal
Does it fit
4.5 X 5 = 22 kCal
22 < 70 so
Good
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Total Calories
= 60 kCal
Fat Calories
= 15 kCal
15 x 5 = 70 kCal
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7 0 > 60 so
NOT Good
15x4 = 60 so 60=60
Your Judgement
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Pam Spray instead of Oil
Koshi go Lean / Honey Nut Cheerios
Read labels and everything in your house will soon be
Elite ready
Too many ways to cook healthy
Be creative. If one recipe calls for an item then use it in
another
Use whole foods and organic when possible
You should never be bored
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Use Good Form, don’t slump
Don’t swing, drop, or throw
weights
Don’t lock your joints
Let go of the rails
Use machines properly
Set up workout for goals
 Monitor intensity
 Bulk up
 Tone up
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Dress comfortable
No open toe shoes, Tennis
shoes only
Not an 80s fashion show
Re-Rack weights
Bring a towel
Share
Clean after yourself
Don’t hog the treadmill
You have just as much right
to be here as anyone
Warm Up & Cool Down
R.I.C.E.
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Rest
Ice
Compression
Elevation
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NO heat
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Injuries swell because blood
vessels widen and allow more
blood and bad cells into the
damaged area.
Heat causes blood vessels to swell
 more blood and bad cells enter
the damaged area
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General Warm Up
 Treadmill
Specific Warm Up
 Warm Joints
Exercise
 Stress Joints
Cool Down
Stretch (20 – 30 seconds)
 Stretch Joints
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Set: the act of performing a certain number of repetitions then resting
Reps: the number of repetitions performed when lifting during a set
I.e.: 3 sets of 15
 I did 15 repetitions three times
Rest Period: Resting between sets. Usually 1 – 2 minutes
Cardio: using the bike, treadmill, elliptical, or other machine to increase
heart rate
Whole body: working each muscle in one day
Peg machine: machine you sit on and use a pin to adjust resistance
Low / high weight: less weight / more weight
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Whole body: Gym Orientation / Eiquette / Peg
machines – low weight / high reps
Sets: 1 – 2
Reps: 10 – 12
Cardio: 15 min 3x/wk
Complete a whole body workout on the machines. 1 – 2
sets of 10 – 12 repetitions per set.
Do 15 minutes of cardio
Work out three times this week