Practical Fitness, Diet and Nutrition

http://www.fatburntips.com

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

CARBOHYDRATES• Basic Fuel or Energy Source for Body Currently• Complex Carbohydrates – Slower Energy

Release– Rice – Wheat– Potatoes

• Simple Carbohydrates – Faster Energy Release– Glucose– Maltose

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

PROTEINS

• Basic Building Block of Muscle– Does not cause insulin response – Meat– Eggs– Lentils (Dhals)– Soya Beans

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)

MICRONUTRIENTS• Minerals– Sodium, Calcium, Potassium

• Vitamins– A, B, C, D, E etc

• Antioxidants• Phytochemicals

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

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

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

Why is Muscle important?

• Muscle prevents injury• One kg of muscle burns 100 calories per day

@ rest!• Muscle gives a very toned look

Dieting WITHOUT Exercise

• Causes mostly Water + Muscle Loss• Dieting is hard to maintain• Gains back proportionately more FAT• Otherwise called YoYo Dieting

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

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

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

Weight Training – Muscle Groups

• Arms - Biceps, Triceps & Forearms • Legs – Quads, Hamstrings & Calves• Shoulders• Lats/Back• Chest• Abs

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

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

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

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

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

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

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

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

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)

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)

THANK YOU