Content:
- Calorie distribution among nutrients
- List of all the macronutrients to eat as well as ones to avoid
- Where to find Nutritional Facts?
- 1 Day Low-Calorie Diet: 1500 Calories
- 1 Day High-Calorie Diet: 2800 Calories
Showing posts with label LOSE WEIGHT. Show all posts
Showing posts with label LOSE WEIGHT. Show all posts
Content:
- Step 1: Calculating the BMR
- Step 2: Total Calorie Count
- Step 3: Calorie to Weight Relationship
- Observation
- How to adapt to a 500 calorie deficit program?
Ever heard the 80% Nutrition 20% Exercise rule? In other words, keeping a schedule of monitoring your food in 4 to 6 planned meals a day with a couple of hours exercising, which applies to both weight-gaining and losing strategies.
It becomes a little easy while gaining because regular exercise can boost body metabolism and hunger, resulting in eating more, to sum up, calories. However, most of us want to primarily lose some of that stubborn fat deposits at the stomach or elsewhere. And this is where the concept of calorie management is very important to understand.
Because, unless you take good command of your diet, it's nearly impossible to achieve the weight losing hustle just by exercising.
What is a Calorie?
Calorie means Energy. Just like Oxygen(which provides energy in the form of ATP), every living creature needs a certain amount of calories(energy in the form of heat) to sustain life. And those calories come from the nutrients present in our food.
In other words, a calorie(or kilocalorie) is a unit of heat energy(Cal or kcal) needed to raise the temperature of 1 unit .kg water by 1 degree Celsius. You might have heard about 'joule', another unit of energy that is used in physics. They keep a relation in between which is -
1 calorie = 4.18 Joule
A normal adult's body (male or female) requires a certain amount of calories from his/her food for proper body functionality and it also impacts our growth with unplanned gaining or losing weight. That's right. Too many calories in your diet increase the risk of gaining weight and won't let your belly fat go away until you control over it.
Further ahead, we are going to discuss how many calories you should consume in a day by understanding the concept of BMR(Basal Metabolic Rate).
Basal Metabolic Rate (BMR)
It is the amount of energy or calories needed in a day when the body is at complete rest with the digestive system fully inactive, which means if you don't eat anything all day, your body still needs these many calories for all the primary organs to function and keep you alive.
An adult male has a BMR of 1500 to 1800 calories per day whereas a female adult requires about 1400 to 1600 calories. According to the Harris-Benedict formula published in 1919 by the Carnegie Institute of Washington -
Put your values herein required units as mentioned :
Age (in years) :
Height (in cm) :
Weight (in kg) :
For example, I am a 26 years old male, with 5'11" height and 72 kgs of weight. So putting my details on the above formula, I get a total of 1783 Kcal which is my body's minimum energy requirement for a day when I don't move a muscle for the whole long day.
However, apart from anybody laying alone on a hospital bed, we people perform various jobs in a day including the basics like walking, talking, eating and much more. All these activities need some extra amount of energy in the form of calories to burn, from the food we consume.
How BMR helps you determine your Daily Calorie Needs?
After getting an idea of our BMR, we can averagely or dedicatedly control the required amount of calories we need for weight gaining or losing goals just by consuming more or fewer calories in a day than we burn in total. In the next part of the study, we shall observe and understand more about calculating calories in our food.
Afterward, we know the BMR value, the next step is to determine how many calories we burn in a day. That will help in evaluating the total energy expenditure by multiplying the BMR with a PAL factor (Physical Activity Level), suggested by Harris-Benedict duo -
Sedentary Active - Minimal or light exercise, multiply your BMR by 1.25
Moderately active - Moderate exercise schedule, 3 to 5 days a week, multiply your BMR by 1.5.
Very active - Tough exercise six to seven days a week, multiply your BMR by 1.75
Unstoppable - Extremely hard exercise, 7 days a week, multiply your BMR by 1.9.
Or you can simply use this equation -->
[Total Calorie Expenditure = BMR + Calories you burn in a day - total calories in your food/day ]
If the value comes positive, you are on a calorie deficit diet(you're consuming lesser calories than you burn in a day), which is going to help losing weight
If the value comes negative, that means you are bulking up, consuming extra calories that may increase your weight.
In the next part, we will be discussing how many calories are subjected to how much bodyweight gain or loss. In addition, we will go through a full diet plan with calorie deficit and bulking goals and their effects on time, and the amount of dedication we decide to put in the process.
What is HIIT?
High-Intensity Interval Training (HIIT) is a combination of short-duration, high-endurance set of exercises with sharp recovery periods which holds the fundamentals of anaerobic cardiovascular workouts throughout the complete session.
HIIT has the ability to burn the unwanted fat of your body, twice or thrice as effective as a regular gym workout or anaerobic cardio session. Around 10 minutes of HIIT can burn more calories than half an hour struggle on the treadmill. You possibly be looking to lose some weight but the vision of long-term painful weightlifting with slow gradual improvement makes it difficult to make up the mind. Honestly, losing weight is a more tedious task than gaining which may take years of work. No problem! HIIT is the best approach to your solution which can almost cut the duration to half or lesser, depending on your performance.
In 1996, a Japanese Scientist, Dr. Izumi Tabata, and his team of researchers conducted an experiment among two athlete groups on purpose for studying the effects of moderate-intensity endurance(Group A) and HIIT (Group B) on anaerobic capacity. Group A subjected to a 1-hour workout routine, 5 days a week for a total of six weeks, whereas Group B involved in 5 minutes of Tabata Workout(a form of HIIT), for six weeks. The conclusions were fantastic were Group B benefited in both cardio as well as muscle transformation- Read more
If you wish to perform HIIT which has numerous advantages over other fat losing exercises, you need to be honest with the rules here. Well, there isn't any limitation to select a universal duration of this training and unlike strength workouts, it doesn't have to be lengthy like an hour or more.
HIIT vs Cardio
Both kinds are subjected to frequent self-weight exercises which increases the heart rate leading to high oxygen intake & greater calorie burn. The key difference for HIIT is, the level of work and rate of movement is increased which makes it an anaerobic form of training.
To understand it better with an example, Sprint is an intense form of workout which has a shorter duration because the body burns loads of energy in the form of ATP(Adenosine triphosphate) during fast running, resulting in a high rate of limited ATP production with no sufficient(anaerobic) oxygen supply, leaving you out of breath. And when you finally stop after sprinting, your breathe with all the life you've left, observing your high heart rate, faster blood through veins, and increased body temperature. For the next few minutes, you don't stop sweating continuously. This overall process is an anaerobic form of workout which combines with similar ones to term HIIT.
On the other hand, Cardiovascular is a generalized term that includes both aerobic and anaerobic form with low-intensity exercises. You need to have good flexibility, healthy bone-joints, and lots of stamina for HIIT, As a beginner, you should stick with low intense cardiovascular exercises for the first few weeks followed by HIIT.
The Afterburn Effect (EPOC)
Studies have been published about various benefits of HIIT and the 'Afterburn Effect' it reflects. This means a process of burning calories maximum up-to 24 hours post-workout, also known as EPOC (Excess Post-Exercise Oxygen Consumption). Once your workout is over and you’re going through your daily routine, your body’s metabolism will continue to burn more calories than when at complete rest.
If you do a moderate level HIIT Course, you're going to have an EPOC effect of around 2 to 8 hours. The total calorie burn might be anywhere from 150 to 200 units in the course of that time, which on average will torch 20 calories per hour.
Science professionals already published diverse advantages of HIIT associated with benefits in health-related subjects and people with physical as well as mental health complications like schizophrenia etc.
Another research says the performance of HIIT increases your lipid metabolism for recovery when compared with continuous aerobic exercise training, which will favor the weight loss process in a lesser amount of time.
How to Switch to HIIT
If you're familiar with cardio exercises, that will straight away be helping you with your HIIT session. All you need is to sync your workout with a timer. The rules are pretty simple - work really hard, rest, then work really hard again. Each exercise duration need not be more than a minute followed by 10 to 15 seconds of sharp interval.
Always engage in a 5-minute warm-up session before your HIIT workout to prevent muscular strains and other injuries. Here is a 10 minute HIIT video session by THENX(Youtube) to try for beginners which will give you a good idea of how to manage your time and exercises together.
Follow the timer at the top right of the display and give your best to match with the demonstrators. The green impression notifies the workout engagement whereas the red will allow resting.
Plan your own HIIT
1. Choose your exercises and Pick your total timing.
According to your energy level, you can choose your own workout structure which imposes more frequent movements with a session time of 7 to 15 minutes for an intermediate level course.
However, HIIT is not supposed to be longer than half an hour the session. Experts across the world have said that if your workout lasts any more than 30-minutes, you're probably not working hard enough to optimize the benefits of HIIT.
2. Determine your Workout/Rest Ratio.
For example, 30 seconds of Work with another 30 seconds of rest. The break limit is 1:2 which means, do not exceed your break time more than twice of your exercise time. If you feel more exhausted during an exercise, try not to increase your break time and you may slow down with reps frequency.
3. Session time will decide the activity time.
If you plan a quick 5 minutes HIIT workout session, each of the exercises will shrink to a 15-to-20-second duration followed by a 10 to 20 seconds break. Similarly, longer sessions will hold a little longer duration of all exercise sets.
4. Long Intervals to recover.
Long intervals aren't really a good idea here because that will possibly convert your workout to Aerobic Which is not fully subjected to HIIT benefits. Avoid longer breaks in 10 minutes of training or lesser. In case of more than that you may include one to two longer breaks in between when you can moderately hydrate your body with simply water or glucose water.
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Food on our table plays a vital role when it comes to possessing better health and physique. In all kinds of bodybuilding courses, from big & bulky to sharp & lean muscle objective, roughly 80 % of the role is entertained by the nutritional value we consume in our daily life. This article is going to elaborate on the various Indian traditional foods and other eatables to be implemented on a regular diet schedule and what food to avoid on a priority basis for weight gain or loss target.
Traditional Indian cuisine is undoubtedly famous all around the world for its distinctive ingredients, techniques, and dishes consisting of vegetables, grains, wheat, lentils, and fruits as well as meat. At the same time, it is healthier than most of the continental foods out there, especially when cooked at home with fresh spices and oil with no trans fat.
Enjoying your precious meal while taking care of your diet at the same time is possible when you are sticking to a clear diet plan with the required knowledge of the nutrition you're going to need.
Hereby, we will be observing a full day diet plan, which will be beneficial in several terms:
Lose, or gain quality weight.
Better health with better food
Reduce fat(obesity) related to health risks
Keep up with the energy for your workout
When you're taking the right meals at the right time, it keeps your energy level good and your mind more positive to perform everyday consistent longer-duration workouts, eliminating the habits of procrastination and anxiety.
Irrespective of specifically losing or gaining weight objectives, presenting the fundamentals to balance your diet for better and effective results if coordinated with your workout. Also considering the workout scheduled to be in the morning (right after you get up) which is the best time to do it.
Hereby, the discussion includes the key measures that will categorize your food into 6 different parts for a whole day.
1. Pre-Workout Diet
If you prefer to workout in the morning, the first thing to do right after you wake up is to go for a quick pre-workout meal which is basically '1-hour prior meal to your workout' mainly requires a good amount of carbohydrates, about 40 to 60 grams. This is going to help you with regaining adequate energy which will increase your workout performance.
Note: Pre Workout Diet is not necessarily subjected to weight gain/loss strategies, while it is more relevant to fulfill your workout energy requirements.
Some best examples :
- 2 to 3 bananas
- Cornflakes
- Oatmeal
- "200 ml Cold Milk + 2 Bananas" Shake.
- 2 boiled sweet potatoes and a peanut butter sandwich.
- Brown bread with peanut butter
- Roasted gram flour (sattu)
2. Workout Hydration
On average, the necessity for most individuals ranges in about 17 – 20 ounces of fluids 1 hour prior to exercising, then 8 to 10 ounces during warm-up, 7 – 10 ounces every 10 to 20 minutes while exercising. (Note: 1 liter = 33.8 ounces)
A consumption rate of 1 liter or more per hour of heavy workout is good as it fulfills the fluid requirement by regulating your body temperature and helps transport nutrients to give you energy more effectively i.e. better metabolism. That will help you burn unwanted fat faster and grow visible ripped muscles. If you're not hydrated, your body can't perform at its best level.
Make a habit of keeping a 1 or 2 liter-sized bottle full of water with you when you start to exercise. This will help you easily track the amount of water intake at a time.
Make a habit of keeping a 1 or 2 liter-sized bottle full of water with you when you start to exercise. This will help you easily track the amount of water intake at a time.
3. Post-Workout Meal
Time to replace your ordinary 'breakfast' with a healthy and delicious Post-workout meal. The purpose of this food is to supply an adequate amount of protein which is primary to recover your torn muscles which are caused by weightlifting and resistance training.
It also helps to recover from Delayed Onset Muscle Soreness (DOMS) which is the muscular strain which you might have experienced post 8 to 10 hours after trying a new workout.
Also, it has to be carbohydrate enriched which will help you regain your energy to some extent. You don't need to consume enough carbohydrates here because our next meal will be targeting plenty of carbs. Just make sure to focus on more protein enriched food.
Some best examples :
- Mixed Peanuts + Chickpea + Green Moong Soaked in water for 6 hours (20 to 30 grams each)
- 4-6 Boiled eggs
- Fish
- poultry meat
- Yogurt and fruit
- Light Tofu
- Soya chunks ( not more than 50 grams a day)
4. Afternoon Main Meal
The majority of Indian people do have a choice - Homemade green vegetable dishes with Rice and Dal. That's it!
Together all is a real hunger-satisfying North as well as South Indian meal which holds all good aspects of good health.
Rice is the main source of carbohydrates, enough to keep you energetic all day. Pulses, good for protein with any green vegetables which are rich in vitamins, minerals, and fiber but low in calories, a complete package.
It would be great if you prefer to go with "brown rice" which holds an advantage over white rice in vitamins, minerals, and antioxidants. People may have a misconception that white rice leads to obesity. That's not true. 100 grams of brown rice contains 0.9 grams of fat whereas the same amount of white rice contains 0.3 grams of fat which is even lesser.
5. Sunset Snacks.
Keep it simple and healthy. You can prefer to have fruits like apple, papaya, watermelon, etc if you're following a weight-loss diet or a glass of milk mixed with cornflakes is a great choice for those who are onto weight gaining mode. Or any of the items mentioned above in pre & post-workout foods will be more than okay.
6. Evening Meal
Other examples :
- Macaroni
- Vegetable with curry and salads
Do's and Don'ts
- You must avoid the habit of eating deep-fried meals from hotels, restaurants & roadside vendors on an everyday schedule like breakfast or possibly your main meal. As they may use low-quality trans-fat oil (which is generally solid at room temperature) which is extremely bad for your health.
- Make a habit of cooking your own food which will help you track the right nutrition more accurately.
- You don't have to completely give up on all your favorite junk foods. Consider a cheat day in a week when rules will be ruled out.
- Avoid using oils that contain trans-fat for everyday cooking. Olive oil is a healthy option followed by coconut or mustard oil.
- Avoid eating rice twice a day because that's not necessarily required. If you feel more hungry, stick to the food with more protein and fiber.
- Drink water half an hour before your main meals to trigger better digestion.
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| Pic by - www.freepik.com |
When it comes to Cardiovascular (or Aerobic) Exercises, the job is to involve more in an activity with a high rate of repetitions which will increase our heartbeat which helps in faster blood circulation providing more oxygen to the body.
The higher rate of oxygen promotes good cellular respiration and increases your metabolic rate which apart from keeping the heart and lungs healthy, will also help your skin glow and but unwanted fat more effectively.
Research says that Cardiovascular exercises help older adults to keep a good memory of things comparing to those individuals who do not exercise regularly.
There are a number of cardio activities, majorly running, jogging, swimming, cycling, etc. to do, however, the ongoing pandemic outside is a major reason for me to cover this article with the exercises that are effective and restricted to our home comfort.
Also if you are a beginner, looking for losing some weight, or a pro athlete who is missing his outdoor activities right now, it times to lace up your shoes and get into action.
Important Tips for Cardio Workout
- Fresh Oxygen is the primary fuel to our body's each and every part for better performance. So it is important to pick up a place which is open to the outdoor surroundings. For example your backyard, balcony, terrace, etc.
- Prefer wearing light weight sport shoes which give you a good balance.
- Keep breathing from your nose during the exercise, keeping your mouth closed for as long as you are good to go.
- Avoid tracking your cardio exercises with a clock and manage to sync it with some energetic songs, 2 to 4 minutes of duration for each set. Good music is a key component for cardio exercises to keep the enthusiasm high.
- Keep a bottle full of water next to you to keep hydrated every 5 minutes for high-intensity exercises and 10 minutes for medium intensity exercises.
Hereby listed 7 indoor exercises that you can easily do at your home without too much of movements involved.
Note: This site does not own any of the attached videos and they do belong to their owners on youtube.
1. Jumping Jacks (side-straddle hop)
It is one of the most common aerobic exercises which is also a good warm-up for your body, therefore a good choice to start with, and is a total body workout including legs, belly, shoulder, etc. That's why it is also a good resistance exercise where your muscles are also getting worked out.
It helps in reducing belly fat fast with the rate of burning 20 calories for 100 repetitions which will take around 2 minutes. For beginners, doing it in 3 sets of 100 reps each will burn a total of 60 calories.
2. Staircase Running
It is one of the major intense cardio workouts which work your leg muscles and joints. It burns many more calories than running in a sane time period because our body works against gravity, more like climbing a hill. It burns the overall fat of your body at a very high rate depending on your running speed.
It can also be practiced with a 1-feet high box-like structure(which can bear your weight) by quick up and down an alternate motion by both your legs.
For Beginners, 2 sets with each of 2 minutes non-stop running with a 1-minute break in between.
3. Running in Place
Another body-sweating and fun exercise which can be performed easily anywhere because the body isn't going to get displaced.
20 minutes of this exercise can alone burn more than 100 calories for the day. The study has shown that it effectively enhances our body balance and postural improvement.
For beginners, 3 sets each of 2 minutes with a 1-minute break in between is sufficient with gradually increasing the capacity every week.
4. Burpees
It can bun 10 to 15 calories depending on body weight in a minute of involvement.
For beginners, 3 sets each of 20 repetitions with a 1-minute break allowed in between.
Another best activity for building cardio endurance and burning some good amount of calories promoting strength to the core. It is one of the strength training workouts which is a very effective abdominal exercise to develop 6 packs core muscles.
5. Mountain Climbers
For Beginners: 3 sets each of 20 to 25 repetitions with a 1-minute break allowed in between, is good to go.
6. Dancing
Dancing is a really fun activity with your body moving in the rhythm with your heart which is beneficial in many ways. Apart from fantastic entertainment, 10 minutes of dancing with your favorite playlist on, may help you burn 50 to 80 calories adding-
- Balance and coordination improvement.
- A happy and confident mind
- Increased blood Circulation
- Fat Burning.
- Stronger Bones
- Overall muscle utilization and much more.
7. Skipping Rope (Jump Rope)
The most popular yet home convenient exercise but requires a good skipping rope. Get yourself a skipping rope with good gripping handles and steel inbuilt wire which is important for it to gain good momentum while you use it. Below here, is a shopping link that will redirect you to a fair recommendation or you can consider your own good choice.
Skipping is a professional sport for increasing lung capacity which will work your whole body from a good metabolism, a healthy heart to ripped muscles and stronger bones. It can burn 15 to 20 calories a minute. Alone a Jump rope(or skipping) exercise 30 minutes at time(including breaks) can burn more than 500 calories for the day that may start giving you remarkable results in just two weeks of course.
Losing weight has always been considered a 'hectic' activity as it's a slow and gradual process that insists on being loyal to your food and workouts. The first thing our mind visualizes after hearing about losing fat is a picture of ourselves struggling through intense workouts surrounded by heavily loaded gym plates. Well, there are alternatives as we know it majorly depends on our food (80%), followed by the exercise (20%).
Here are 5 easy daily habits to implement to lose weight more effectively :
Drink water before main meals
In 2015, a research journal published an article on 'Efficacy of water preloading before main meals' tasking a group of people to drink 500 ml of water 30 minutes before their main meals for a 12-week follow-up and the result was exceptional, concluding "water preloading before our meals may lead to a fair weight loss at follow up."
Apart from researches, there are personal experiences being shared on the internet where the writer has claimed to lose 3 pounds of weight in 12 weeks, following the water pre-load idea.
Green Tea
Green tea is known to be one of the most popular health drinks when it comes to burning fat. Because of the presence of caffeine in it, which releases a compound called catechins(antioxidant) that acts as a stimulant and has been proven fruitful in fat burning and improves exercise performance in various studies. The metabolic rate of a body can also be elevated with green tea and the presence of amino acid(theanine) in it helps in reducing the stress that keeps our mind relaxed and avoid sedation.
Non-exercise physical activities
Unless you involve yourself in the least of any physical activity, it is difficult to lose any weight because your body needs to burn calories in order to prevent unnecessary weight gain.
Let's see a few options to keep your body moving when you're planning to save your workout for the future. That will include:
- Making your bed right after you wake up.
- Adding a morning walk to your schedule.
- Preferring to take stairs over lifts.
- Preferring outdoor sports over indoor games when possible.
- Involving yourself in household activities like cleaning and cooking food etc
Monitor your diet
Make a habit of preparing your own food which will make you more self-dependent and help you monitor the number of calories you consume with proper nutritional supplements. Also, it is important to eat slowly and chewing your food properly in order for the essential food particles to breakdown completely which leads to good digestion.
It is very important to choose what we eat because there is a variety of food available around us promoting both good and bad health. Not all food containing fatty acids is bad for your health and vice versa. Read more on: NOT ALL KINDS OF FAT ARE BAD FOR YOUR HEALTH
Fast food under Moderation
Now you don't really need to give up on all the yummy restaurant dishes and fast food. All of us surely have a couple of names in our favorite 'junk' food list from which it is difficult to bend over. No problem! Consider it in moderation and you don't need to choose between health and taste. Like once or twice a week. Even the legendary wrestler "Dwayne Johnson- The Rock" loves to break the rules on Sundays and it doesn't really affect his determination and output. Look at this picture of his Sunday-"the cheat meal day"-
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| Source: Instagram |
Last but not least, our health & body is our own responsibility and what it's going to take from you is 'little steps' day by day to implement. You can't become an athlete overnight however, surely can survive like one for the rest of your life.
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Unwanted fat is hardly an alien term to Human Beings on Earth. Especially when it comes to your belly which surely can be a major hitch on your personality and health. Burning abdominal fat, or belly fat is the most common weight loss goal. However, the high-intensity training and stuffy gym bars don't really sound like a piece of cake for everyone.
1. BICYCLE ABDOMINAL CRUNCHES:
In 2001, ACE(American Council on Exercise) sponsored a study to find out exactly what the best abs exercise was, and they found out that 'bicycle crunch' is the best of all by observing the rate of stimulation of the rectus abdominis (6/8 packs muscles) and oblique muscles. Much effective yet home convenient.
2. LEG LIFTS :
Leg lifts are again one of the best exercises you can do to work out your belly along with your legs. A variety of leg lift exercises are available to do, depending on your physical condition and the level of intensity that you're looking for in a workout. It also :
- Strengthens core muscles
- Improves flexibility
- Lower the risks of back injuries
3. PLANK :
One of the whole body workout where the body is kept still puting a tremendous amount of stress on core muscles and other muscles from the shoulder girdle as well to your legs. It strengthens your spine, your rhomboids (Shoulder blade muscles) along with your abdominal muscles, and much more, which is way too effective in burning your belly fat.
4. नौकासन (NAUKASANA) / BOAT POSE :
In Sanskrit ‘Nauka’ says ‘Boat’ and ‘Asana’ says ‘Pose’ called as Naukasana is a very effective Yoga pose, an outstanding body stretch a person can experience. Also known as 'boat pose', is another incredible workout to focus on your belly muscles just like Plank and is also beneficial to strengthen several important body organs like lungs, liver, pancreas, etc. This asana fights many diseases & disorders. It also helps in keeping blood viscosity usual to increase the circulation of blood. Also :
- Improve the function of digestion.
- Also, maintain the blood sugar level.
5. FOOT SWITCHING MOUNTAIN CLIMBING :
Again one of the best activities for burning a good amount of calories along with building cardio endurance, core strength, and agility. Basically, it possesses the whole body workout and is a staple in HIIT as well as strength training workouts. The breathing intensity goes higher as we bring it into practice which pumps a good amount of oxygen into the blood and keeps you physically and mentally healthy.
6. RUSSIAN TWIST :
Lastly, a simple yet effective one to tone the core including glute and shoulders muscles. It enables flexibility at the core with improved twisting movements and which allows the person to suddenly change direction and that's why it is a popular exercise among athletes and soldiers.
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Founder & Sole author at Musclepost. Throughout the journey of life, I choose to stay fit and spread the word to my readers. Welcome to my blog.
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