3. Here are the 3 basic tenet that I put
together as my backbone to my plan
1. The mindset you keep
2. The foods you eat
3. The workouts and lifestyle you lead
9. Nutrition
• Tip
• Control Carbohydrate intake.
• Reduce or eliminate processed foods.
• Simple rule
• Eat food that has low Glycemic index ( control or cut
down carb intake would be a start) to control Insulin
• Portion control (Hand method)
• Eat at appropriate timing
• Keep in mind calorie intake and eat within your Basal
Metabolic Rate – BMR ( end of day its about Caloric
Deficit)
=> White processed food = Avoid
10. Nutrition
Understand this 3 simple concept based on studies done of food
utilisation
1) The cell in your body uses 2 most viable source of fuel ->
Sugars (from carbohydrates, simple sugars and such ) and Fats
(FFA)
2) Sugars are most preferred by the body as the body can utilize
this form of fuel faster as an energy source. Fats on the other
hand takes longer to burn and as such would only be utilized by
the body when the sugars are depleted
3) When you are putting your body through physical situation ->
Exercise, working , running etc, whatever your body uses as fuel
during this time of workout – the opposite would be used for the
next day or two ( studies have shown up till 36 – 48 hours)
13. Workout
Cardiovascular (Cardio)
Long Cardio vs Short Cardio
Long Cardio => Cardiovascular training that are done at steady state heart rate
for a duration of 45mins or longer.
Does doing long cardio and staying in “Fat Burning Zone” burn fat ?
..the short answer is YES
Fats would be utilised as a source of fuel but studies shows
for the next 36 to 48 hours your body would start burning
sugars and when that is depleted - it would go on to
breakdown your muscle tissue to further get its stored
sugars. That is the reason some long distance runners just
look like their bodies have no muscle definition.
The result
14. Workout
Cardiovascular (Cardio)
Long Cardio vs Short Cardio
Short Cardio => Intense, burst type workouts using a higher heart rate at a
shorter duration lasting between 8 to 35 min
During the burst training , your body has no time to burn fat so it goes straight
for the sugars and carb that you had consumed and once you are done, the
body would then in turn start to look for Fat to burn for the next 36 – 48
hours. In time you would convert your body to constantly be in Fat burning
mode instead of a sugar burning mode
So based on the concept above – what then would be a
better way to lose body fat
the opposite, so instead of a long steady cardio -you do
burst training . This could be in the form of Tabata training
or High Intensity Interval Training (HIIT) or what ever types
of exercises that elevate your hear rate quickly.
This in turn would cut down on your workout time
significantly.
The result
15. Workout
Weight Resistance
1) Lateral Pushing exercise
-> eg of exercises – Flat Bench Press, Incline Bench Press , Machine Bench Press, Smith Machine
Bench press, Push Up. Etc
2) Lateral Pulling exercise
-> eg of exercises -Seated Row, Bent over Dumbbell /Barbell Row, One Arm Row, Reverse Pull up etc
3) Vertical Pushing exercise
-> eg of exercises – Military Press , Overhead Press, Smith Machine Shoulder Press, Resistance
Band Overhead Press, etc
4) Vertical Pulling exercise
-> eg of exercises – Lats Pulldown , One arm Lats Pulldown, Pull Up etc
5) Front Lower Body exercise
-> eg of exercises – Squats , Lunges, Deadlifts, Air Squats
6) Rear Lower Body exercise
-> eg of exercises – Squats , Lunges, Deadlifts, Air Squats
18. Lifestyle
• Don’t turn fat loss into a traditional DIET,
it’s a Lifestyle adjustment.
• Make yourself accountable – tell family
and friends of your fat loss plan and get
them involved.
• Set small achievable goals – FOCUS.
• Don’t be fixated by one philosophy or
methods – Explore. Honor Your
Experiences!
19. Lifestyle
• Most important tool for your journey
• Manual or Electronic
• All progress need to be quantified – look and feel don’t
count.
• Be honest with yourself.
• Check progress at fixed timings.
