Fitforlife
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Fitforlife Presentation Transcript

  • 1. Practical Fitness, Diet and Nutrition http://www.fatburntips.com
  • 2. MACRO NUTRIENTS
    • Needed in large quantities
    • Carbohydrates (1gm = 4 Calories)
    • Proteins (1gm = 4 Calories)
    • Fats (1gm = 9 Calories)
    • 1 Calorie = 1000 kilo calories
    • 1 Cal = 1 Kcal
    • Other macro nutrients
      • Fiber
      • Water
  • 3. CARBOHYDRATES
    • Basic Fuel or Energy Source for Body Currently
    • Complex Carbohydrates – Slower Energy Release
      • Rice
      • Wheat
      • Potatoes
    • Simple Carbohydrates – Faster Energy Release
      • Glucose
      • Maltose
  • 4. Carbohydrates – Glycemic index
    • High GI Carbs
      • Blood Glucose Shoots up
      • Pancreas produces Insulin to counter High Blood Sugar
      • Insulin converts unused glucose to FAT!
      • White Rice, White Bread, Sugar, Potatoes, Mangoes, Yellow Bananas, Watermelons, Dates, Pumpkins
      • Mostly Fine & White
      • Causes Diabetes & Heart Disease
    • Low GI Carbs
      • Blood Sugar Constant
      • No insulin production (Does not convert to Fat)
      • Chappatis (Ground Wheat), Brown Rice, Oats
      • Mostly Coarse & Brown
  • 5. PROTEINS
    • Basic Building Block of Muscle
      • Does not cause insulin response
      • Meat
      • Eggs
      • Lentils (Dhals)
      • Soya Beans
  • 6. FATS
    • Good Fats
      • Unsaturated Fats
      • Fish, Olive Oil (Omega 3 Fatty Acids)
      • Peanut Oil & Other plant source oil
    • Bad Fats (So called)
      • Saturated Fats
      • Good Cholestrol (HDL) & Bad Cholestrol (HDL)
      • Inner regulatory mechanism
    • Coconuts are good for health!
      • Saturated Fats
      • MCT (Medium Chain Triglycerides)
  • 7. MICRONUTRIENTS
    • Minerals
      • Sodium, Calcium, Potassium
    • Vitamins
      • A, B, C, D, E etc
    • Antioxidants
    • Phytochemicals
  • 8. WEIGHT LOSS vs FAT LOSS
    • Weight loss = Water loss + Muscle loss + Fat loss
    • All fat loss EQUALS weight loss
    • But all weight loss DOES NOT EQUAL fat loss
    • Water loss – Sodium Depletion
    • Muscle loss - Glycogen Depletion
  • 9. WATER LOSS – Sodium Depletion
    • 1 gm of sodium absorbs 185 gms of water
    • Water loss occurs because of sodium depletion (diet)
    • Sweating (sauna or exercise??)
    • First 5-10 kg weight loss is almost water
  • 10. MUSCLE LOSS – Glycogen Depletion
    • Muscle contains glycogen which can be used as fuel by body
    • So with no carbohydrates present, body breaks down muscle to get glycogen
    • This happens simultaneously with fat loss
  • 11. Why is Muscle important?
    • Muscle prevents injury
    • One kg of muscle burns 100 calories per day @ rest!
    • Muscle gives a very toned look
  • 12. Dieting WITHOUT Exercise
    • Causes mostly Water + Muscle Loss
    • Dieting is hard to maintain
    • Gains back proportionately more FAT
    • Otherwise called YoYo Dieting
  • 13. How to target FAT LOSS
    • MHR = Maximum Heart Rate
    • Simple Formula MHR = 220-your age
    • THR = Target Heart Rate
    • THR for fat burning around 70% of MHR
    • Typically Powerwalking will get you to THR
    • Running goes above 70% and burns Carbs mostly not fat unless you deplete carbs first
  • 14. CANNOT SPOT REDUCE FAT!
    • FAT is dead tissue unlike muscle
    • You cannot target a spot and lose fat there
    • No amount of crunches & other AB exercises will lose your belly
    • Cardio & Weight training will reduce fat
    • LIFO – Fat will go out the reverse way in which way it came in
    • Order is determined genetically
  • 15. Weight Training vs Cardio
    • Weight Training burns carbs first and then fat
    • Weight training builds muscle which in turn burns fat @ rest
    • Cardio after Weight Training burns fat fast
    • Weight Training is muscle sparing/building
    • Cardio burns some amount of muscle
  • 16. Weight Training – Muscle Groups
    • Arms - Biceps, Triceps & Forearms
    • Legs – Quads, Hamstrings & Calves
    • Shoulders
    • Lats/Back
    • Chest
    • Abs
  • 17. Weight Training – 3 way split
    • Monday – Chest & Biceps
    • Wednesday – Lats/Back & Triceps
    • Friday - Shoulders & Legs
    • Abs & Forearms – Train twice a week
    • Train every muscle once a week directly and once indirectly
    • Bodybuilding.com is a good source for info & videos for all types of weight training
  • 18. Cardio – LISS vs HIIT
    • LISS – Low Intensity Steady State (45 min)
    • HIIT – High Intensity Interval Training (20 min)
    • HIIT burns calories even after the workout
    • LISS
      • Marathon runner
      • Muscle loss
    • HIIT
      • Sprinter
      • Muscle sparing
  • 19. Energy Balance
    • Calories IN = Calories OUT
    • Calories IN > Calories OUT = Weight Gain
    • Calories IN < Calories OUT = Weight Loss
    • Calories IN = Food & Drink Ingested
    • How to calculate Calories Out?
    • TDEE = Total Daily Energy Expenditure
    • TDEE = Basic Metabolic Rate(BMR) + Active Metabolic Rate(AMR)
    • Check out my website http://www.fatburntips.com for the formula
  • 20. Total Daily Energy Expenditure(TDEE)
    • TDEE = Basic Metabolic Rate (BMR) + Active Metabolic Rate (AMR)
    • BMR burns upto 70% of calories while resting
    • BMR is your body active @ rest
    • AMR = Normal Activity(10%) + Exercise(10%) + Digestion (10%)
    • Eating + Drinking = BMR + Normal Activity + Exercise + Digestion
    • To reduce weight, you have to reduce LHS and/or increase RHS but LHS affects RHS
  • 21. METABOLISM, INSULIN, HUNGER & MOTIVATION
    • Phase 1 – Eat as usual, Start Exercising and lose weight
    • Phase 2 – When you hit a plateau, maintain your calories and manipulate the above four variables
    • Phase 3 – When you hit a plateau, cut down on calories and / or increase your cardio
  • 22. METABOLISM or how to lose fat while resting!
    • Eat smaller meals while maintaining the same number of calories
    • Spiking your insulin causes an increase in metabolism
    • Exercising will increase metabolism
    • Dieting will decrease metabolism
  • 23. INSULIN and how to use it to your advantage!
    • Insulin is provoked when you eat HIGH GI foods
    • Eat High GI foods early in the morning and then gradually cut down to low GI later in the day. This will fool the body into going into fat burning mode.
    • Insulin is helpful in muscle building so have high GI before and after workout
  • 24. H.U.N.G.E.R
    • Eating smaller meals avoids hunger
    • Keeps up energy levels
    • Eating High GI foods makes you hungry in a short while
    • Eating Low GI foods, protein and fat keeps hunger away
  • 25. 1500 calorie meal plan
    • Lower Limit
      • Men - 1800 calories
      • Women – 1200 calories
    • 6:30 am – 2 bananas/mango/grapes – around 120 calories
    • 9:30 am – 3 idlis + chutney or sambar OR 2 chappatis + dhal + potatoes – 300 calories
    • 12:30 pm – 3 chappatis OR 1 cup of brown rice + some veggies – 350 calories
    • 3:30 pm – 2 apples – 120 calories
    • 6:30 pm – 2 chappatis + dhal + Veggies = 250
    • 9:30 pm – an apple – 60 calories
    • Other snacks throughout the day – 300 calories – almond or low GI fruit
    • Carbohydrates: Protein: Fat = 60:20:20 (regular diet)
    • 40:40:20 (weight training diet)
  • 26. Supplements while on DIET
    • Multi-vitamin tablets (A2Z)
    • Fiber Supplement (Fibogel)
    • Cod Liver Oil Capsules (Seven Seas)
    • Protein Supplement (if weight training, ON Gold Whey Protein)
  • 27.
    • THANK YOU