Presents

Weight Loss
Demystified and Simplified

Understanding the Body

The body gets its energy from the food you consume (calories)
The calories are burned by the activities that the body is engaged in If the excess calories are not burned out they get stored as fat Calories in-calories out=body fat gain or loss
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Basal Metabolic Rate (BMR)

BMR is the amount of calories your body would burn daily if you lie in bed You can calculate you BMR using the Harris-benedict equation For women 661+(9.636 x weight in kg) + (175.2 x height in metres) (4.7 x age)=BMR For men 67+ (13.728 x weight in kg) + (508 x height in metres) (6.9 x age) = BMR

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 For example, consider Sanjay, his BMR is 67 + (13.728 x 70) + (508 x 1.66) (6.9 x 30) = 1664.24 So that means Sanjay would burn 1664.24 calories if he lies in bed The activities you do daily also determine the number of calories that you burn everyday The following table will help calculate the total number of calories your body burns depending on the amount of activity you do
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Sedentary Lightly Active (normal, everyday activities) Moderately Active (two to three exercise sessions per week) Very Active (four to five exercise sessions a week)

BMR x 1.15 BMR x 1.3 BMR x 1.4

BMR x 1.6

Extremely Active (six to seven exercise sessions per week)

BMR x 1.8

Since Sanjay is extremely active (he does 6 sessions a week), the total number of calories his body would burn daily is 1664.24 x 1.8 = 2995.63 This means that he can consume 2995.63 calories a day and his Weekend Warriors 2007 body weight will remain constant

Muscle Mass
BMR is also affected by lean muscle tissue Muscle tissue requires more calories than any other tissue to survive

1 kilogram of muscle tissue can burn 70 to 100 calories per day compared to 4-6 calories for each kilogram of fat So if your fat percentage is lesser (it means you have more muscle mass) it automatically increases your BMR

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 Women naturally have a lower metabolic rate than men because men have more muscle mass than women Essential body fat is the minimum body fat required for the body to function properly

Men need 3 percent body fat whereas women need 12 percent body fat
If the percentage falls below this a person becomes ill

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Calories, What It Really Means Calories come from these 3 food groups

carbohydrates, proteins, fats Carbohydrates are fuel for the body Proteins are building blocks of damaged body parts Fats are reserve energy, used to dissolve certain vitamins and cushion your organs
Nutritionists recommend that the diet followed for healthy weight loss is in the following ratio of calories Carbohydrate: protein: fat = 55:25:20
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Nutrient Proteins

Essential Nutrients and Functions Recommended Food Major Function

Sources Build and repair tissues. Amino acids which are vital to many body structures Provide energy Egg white, soy beans, white meats-chicken, fish, turkey, lean cuts of beef and lamb Whole grains-brown rice, pasta, cereal, pulses-kidney beans, red beans, potatoes. Plant oils-peanut, soy, walnut, olive, corn. Fish oils.

Carbohydrates

Fats

Essential part of cell membranes, transport fat soluble vitamins, cushion and concentrated energy Regulate body functions and make up body structures Vital to health and peak performance
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Vitamins & Minerals Water

All whole food Pure water, beverages and foods with high water content (fruits and vegetables)

Making Goals
Goals should be realistic Set goals that are easy to achieve Otherwise you will demoralize yourself When making a goal break it down into short term goals as it makes weight loss more progressive, bearable and results will be seen easily

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 When you reduce body fat you lose weight. This reduces your metabolism as well since you are losing weight. To prevent this, for every gram of fat that you lose you must replace it with 1 gram of muscle Since muscle burns more calories than fat your metabolism increases enabling you to burn more calories For example Sanjay weighs 70kgs Sanjay has 18% body fat. Sanjays goal is to have 9% body fat in 14 weeks Sanjays current body fat mass- 18% of 70kg=12.6 kg Sanjays target fat loss: 9% of 70kg= 6.3 kg Sanjays overall target fat loss = 12.6-6.3=6.3 kg
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This means that Sanjay will have to lose 6.3 kg of body fat and put on the same amount in muscle mass to maintain his BMR and lose body fat Calories to lose (1 kg of fat= 7700 calories approx) 6.3 x 7700 = 48510 Lets say Sanjay sets an easy goal of 14 weeks 48510 / 14 = 3465 Calories to lose per day 3465 / 7 = 495 Calories needed per day to maintain current weight= 2995.63 Calories to consume per day to attain target 2995.63-495 = 2500.63
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Things to Remember
DO NOT eat less than 1200 calories per day Body switches to starvation mode slowing down metabolism Body will attack the lean muscle which consumes most of the calories making it more difficult to lose body fat DO NOT skip meals- skipping meals will also have the same effect as eating too little. It slows down the metabolism. Skipping meals also leads to binging on the next meal
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 DO NOT over exercise- over-exercising does not give the muscles enough of time to mend and grow. Risk of injury also increases CHECK your weight- weigh yourself weekly so that in case you miss your targets, you can adjust your plan accordingly by increasing the intensity of your workout or reducing your caloric intake DO NOT exercise to eat more- do not undertake an exercise program to eat more. Over a period of time, excessive eating will lead to increased exercising eventually leading to injury, ruining your plans of losing weight and being fit
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Nutrition
Using the 55:25:20 preferred ratio and the caloric target set by Sanjay, his daily caloric intake will be divided as Calories from carbohydrates= 55% x 2500.63= 1375.35 Calories from protein= 25% x 2500.63= 625.15 Calories from fats= 20% x 2500.63= 500.12

Following a diet low in fat is essential in helping Sanjay lose body fat Low fat diet allows you to eat more as every gram of fat contains more than twice the number of calories Weekend Warriors 2007

More Gyan
Drink 8-10 glasses of water everyday- it is important to prevent dehydration of the body, so replenish your body with plenty of water as even a small shortage can disrupt the bodys functions.

Eat foods that are high in complex carbohydrates and fibre- carbohydrates are essential sources of energy, deficiency of which compromises the mental and physical performance of the body. A diet high in simple carbohydrates disrupts the metabolism of fat and can result in increase in body fat. Complex carbohydrates are low in fat and contain fibre and protein.
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 Do ensure that youre getting enough of protein- protein is muscle food. When you exercise, your body will require more protein to repair, maintain, grow muscle cells. Amino acids , the building blocks of proteins make neuro-chemicals used by the brain and nervous system. So it makes sense keeping them well nourished as they control the muscles.
Stick to a diet low in saturated fat and cholesterol- there are two types of fats- saturated and unsaturated. Saturated fats are bad fats that should be eliminated from your diet. Almost all saturated fats are animal fats and solid at room temperature. Some exceptions are of course coconut oil which is liquid and primarily composed of saturated fats. Saturated fats are low in essential fats and high in cholesterol. Foods high in unsaturated/polyunsaturated fats can lower cholesterol. These fats found in plant oils, fish oils tend to be high in essential fatty acids
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 Do not consume processed food- processed sugar and flour have most of the fibre and nutrients removed. Fibre slows down digestion to a healthy rate. Processed food source of empty calories and harmful as it surges through the body too fast releasing harmful free radicals which cause aging and heart disease

Lower your salt intake- too much salt upsets the water balance in the body and causes high blood pressure as well. Our diet is usually high in salt so its essential we cut back on seasoning our food and eating canned food

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 Dont indulge in fast food- fast food contains too much sugar, saturated fats, cholesterol and salt, low in complex carbs, protein, fibre, essential fatty acids, vitamins and minerals

Eating regular meals- skipping meals leads to the body attacking the lean muscle mass. This will not only lower metabolic rate and puts our time in building lean muscle tissue to a waste

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 Have 5 meals instead of 3- instead of having 3 large meals throughout the day its better to split it into 5 lighter meals. The body can consume only a limited number of calories per hour. If we eat too much in one meal the excess calories get stored as fat. If we spread out our calorie intake we ensure that the calories consumed are being burnt effectively. Therefore the number of calories being taken in daily does not change its just being spread over 5 meals Stop snacking 3 hours before bedtime- if you eat before going to bed, the body tends to store the calories as unwanted. Going hungry to bed also is bad as it triggers the starvation mode. So if you have to eat before you go to sleep have some steamed vegetables
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 Eat right before and after you exercise- about 2 hours before your workout sessions have a low fat meal high in carbohydrates. This ensures you have enough energy to last the workout. After the workout replenish the water that has been lost and drink a lot of water. Half an hour after the workout, have a meal high in complex carbohydrates.

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Whats the Best Calorie Burner? Walking for an hour burns 230 calories

Aerobics for an hour burns 410 calories Cycling for an hour 560 calories Jogging for an hour burns 490 calories Swimming for an hour burns 420 calories Kickboxing for an hour burns 800 calories
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 Higher calorie expenditure

Benefits of Kickboxing

Works almost all the muscles in the body

Lower likelihood of injury due to variations in workout

No plateau in progress because of variety

Greater joint stability and flexibility

Stronger lower back

Higher bone density and reduced risk of osteoporosis
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 Decreased cholesterol levels

Benefits of Kickboxing

Reduced risk of type II diabetes

Lower risk of colon cancer

Lower risk of high blood pressure

Better posture and physical appearance

Higher energy levels

Highly effective stress reliever
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Maintenance
After achieving your goal most people have a tendency to slack off, relax. When you achieve your goal treat yourself but remember that you have worked real hard to get where you wanted to be so maintaining the fitness is really important. For the maintenance phase you have to start setting goals, but these can be a little more relaxed. Keep setting different goals so that your motivation does not dry out. By the end of Sanjays 14 weeks his body would have gotten accustomed to the exercises so he would need to increase his limit to the point where his muscle feels the effects.
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 Plan for the times that you may be faced with the temptation to overeat. Keep note of the calories that you consume and keep it within your calorie limit. Try avoiding high calorie eat outs like buffets. Having a bit of your favourite dishes is fine but do not over indulge otherwise your whole nutrition plan will go out the window. The art of maintenance can be mastered if you master the art of anticipation. Always be prepared to be tempted. If you do indulge in a high calorie meal ensure that your next meal is low in calories. Do not skip a meal ever.
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 Its always easier to check yourself from time to time rather than let go and then suffer the arduous climb back into fitness Be careful not to set unrealistic goals. Goals should be challenging not unachievable No matter how many calories you need each day, it is important that they do not all come from the same source For every gram of fat you remove from your diets, twice the amount of protein and carbohydrates can be added When you only cardiovascular exercise, you expend calories only during your exercise but with kickboxing you burn additional calories 24 hours a day You must overload a muscle to force it grow
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Points Worth Noting

 Studies show that the more you think about the muscle contracting and releasing while performing an exercise the more you will stimulate and build the muscle fibre The higher the intensity of the workout, the higher you heart rate resulting in more fat burnt. To enhance fat burning effects, do the workouts in the morning while your body is in a fasted state Muscles that are more flexible pack more power as they are able to contract and extend to a greater degree A workout group is great way to motivate yourself Maintaining your fitness, lean body mass and body fat composition requires the same discipline and hard work that you have put in over the weeks you took to achieve your goal

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