B2 Zone Health Club organised an great seminar on weight loss. The owner of B2 Zone Mr. Prem Tiwari Says after the seminar : It was an amazing experience... #weight loss seminar. It feels good to see that people in #Bhilwara are interested in such seminars. They did not just attend the seminar, but they listened to me covetously and shared their problems. They looked very conscious about their health related problems. Ton of thanks to all of you for listening to me, for support me, and for the success of the seminar. Now we will move ahead and will get something new.

1. TM
www.b2zone.in 98877 83184

2. Obesity
● Overweight : BMI = 25.0 - 29.99
● Obesity :
○ BMI ≥ 30
○ Bodyfat > 25% for men
○ Bodyfat > 30% for women
Weight Weight Range BMI Weight Status
5.9’’ 124lbs or less Below 18.5 Under Weight
5.9’’ 125lbs to 169lbs 18.5 to 24.9 Normal
5.9’’ 169lbs or 202lbs 25.0 to 29.9 Overweight
5.9’’ 203lbs or more 30 or higher Obese
TM

3. ● How to calculate BMI
Metric Unit : BMI = Weight (kg) / Weight (M) x Height (M) x Height (M)
English Unit : BMI = Weight (lb) / Height (in) x Height (in)
Eg :- (English Unit)
Someone who is 5.6’’ (66’’) and weight 160 lbs has a BMI of
Calculation - 160 / (66 x 66) x 703 = 25.8
(This person is in the overweight category).
TM

4. WHR ( Waist - Hip Ratio )
Women < 0.7 (Less susceptible to measure disease such as diabetes,
cardiovascular disorders and ovarian cancers)
Men < 0.9 (More healthy and fertile with less “prostate cancer” and “Testicular
cancer”)
Waist / Hip = Ratio
TM

5. BODY SHAPE
TM

6. Reason for Weight Gain
● Genetic factors
○ 25% of the transmissible variance for fat mass and percent body fat.
● Cultural factor (30%).
● Individual choices (45%)
TM

7. Calorie
● A measure of heat.
○ (1 calorie = heat required to rise 1 gm of water by 1℃ in temperature)
● Heat or Calorie, represent Energy
TM

8. Weight Loss
● Calorie Balance or Imbalance
○ Energy In > Energy Out = Weight Gain
○ Energy In < Energy Out = Weight Loss
● Energy In : Big mac 540 kcal.
● Energy Out : Run 40 Mins.
TM

9. Energy Out
● Calorie expenditure
○ Resting Metabolic Rate = 60% - 75%
○ Thermic effect of food = 10%
○ Physical activity = 25 - 30% of daily
calorie expenditure
TM

10. Energy In
● Fat = 9 calories per gram
● Alcohol = 7 calories per
gram
● Carbohydrate = 4 calories
per gram
● Protein = 4 calories per
gram

11. Weight Loss
● Reduce “Energy in” and/or Increase “Energy Out”
500-1000 fewer calories per day
(3500-7000 calories per week)
● Recommendations :-
1-2 lbs of weight per week
TM

12. How Much Can I Safely reduce
● Recommended maximum amount
Adult : 2 Pound / Week
Growing Children : 1 Pound / Week
● Weight loss should be “Fat”
TM

13. Reducing Calorie Intake
TM

14. FAT BURNING ZONE
TM

15. PHYSICAL ACTIVITY PYRAMID
(10,000 Steps = 500 kcal)
TM

16. Watch Your Calorie Intake
TM

17. Aerobic Exercises
1. NIA - Non Impact Aerobic
○ Eg: Cycling, Swimming
2. HIA - High Impact Aerobic
○ Includes large muscle activity.
○ Eg: JJ, High kicks, Jumps.
3. LIA - Light Impact Aerobics
○ One foot should remain on the ground.
○ Eg: Marching at place, Brisk walk etc.
TM

18. Aerobics Variation
1. Circuit training
( Series of station )
2. Interval Training
( Short interval breaks)
3. Slides Aerobics
( Low impact lateral movements, speed skating )
4. Cross Training
( Complete workout, relative rest )
TM

19. Protocol 1 - hiit
warm up first.
● Sprint…………………… > 50 meters.
● Jog back.
● Repeat six time.
● Jump knee tucks six times.
● Sprint 50 meters………..
● Walk back.
● Repeat three times.
● Plyo push up 5 times.
TM

20. 2.
● sprint 50 meter…………………………….
● Walk back.
● Repeat it three times.
● Skier hopes six repeat.
● Sprint 50 meters.
● Walk back.
● Repeat in three times.
TM

21. DO YOUR TABATAS :-
TM

23. For more tips about training & diet…
Please visit - www.b2zone.in
.