Kiran Sawhney

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Loose weight – Burn calories

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To lose 1 pound, you theoretically have to cut back on 3850 calories per week or 550 calories per day. Instead of cutting back on calories alone, you can burn some calories by exercising.

One pound of body fat weight is approximately same as one pound of butter. If you look at a one pound package of butter, you will see it contains between 3850 calories. This means that each time a person burns 3850 more calories then what the person takes in, the person will loose one pound.

About 3,850 calories adds up to about 1 pound. This applies whether they are food calories coming in, or calories (burned by exercise) going out.
If you eat 3,850 calories more than your body needs, you will put on about 1 pound. If you use up 3,850 calories more than you eat, you will lose about 1 pound in weight.

Most trainers will tell you that to lose a pound of fat you need to have a 3500 calorie deficit between your intake and calories burned.

So one kilogram (2.2 lbs) of fat is 7,700 calorie.

One pound of body fat contains approximately 3,500 calories. This means that, in order to burn 1 pound of fat, you must have a calorie deficit of 3,500 calories. Therefore, to lose 1 pound of fat per week, you need to have a 500 calorie deficit each day.
What do we mean when we say calorie deficit?
You need to burn (spend) 500 calories more than you eat (earn) each week.
To lose weight, the number of calories burned must be greater than the number of calories you eat. It is that simple. When you have a calorie deficit you will experience fat and weight loss.
We can create that calorie deficit in any number of ways. We can eat 500 calories less per day, we can burn 500 extra calories per day through exercise, or we can use a combination of the two. Any combination will lead to fat loss.

The more you weigh the more calories you burn walking per mile; the less you weigh the fewer calories you burn per mile. The amount of calories you burn per mile is equal to double your weight in pounds divided by 3.5. For example, if you weigh 175 pounds, you burn 2 x 175 = 350 / 3.5 = 100 calories per mile. Since there are 3500 calories in 1 lb. of body fat, a 175-pound person needs to walk 35 miles. A 125-pound person burns about 71 calories per mile, and would need to walk 49 miles.
Anaerobic activity. If you are very heavy, moving your bodyweight over distance is much more strenuous and thus becomes increasingly more anaerobic instead of aerobic.

As a result, your muscles burn more glycogen instead of fat for fuel. Get off your feet by cycling or rowing instead of walking. A person who walks very rapidly may also burn a greater amount of glycogen. Slow down and go a little longer. Although high-intensity aerobic activity is great for cardio-conditioning, distance is the most important factor when going for body-fat loss. Most people can go farther at a slower pace.

Your calorie intake. Regardless how much you walk and how many calories you burn from fat, if you increase your calorie intake to replace all the calories you burned, you will not lose any body fat.

The 4 Step Process to Approximate How Many Calories You Should Eat for Fat Loss

So, how many calories should you eat to lose 1 or 2 pounds of fat per week?
The method below will allow us to determine our target calorie intake per day for weight loss. The calculations below will help you to (approximately) determine how many calories you need to lose weight safely (1 to 2 pounds per week).
The method is a 4-step method:
Determine your weight and % body fat: A large part of you metabolism (the process by which you food is turned into energy) is determined by how much muscle you have (you lean body mass). The more lean body mass you have, the faster your metabolism.
Example: You weight 200 pounds and have 25% Body Fat

The next step involves calculating your lean body mass, or the total weight you are carrying NOT from fat.
Example: Let’s say you weight 200 pounds, and you have 25% body fat. You would calculate you lean body mass with the following formula:
Body Weight x (100% – Percent Body Fat) = Lean Body Mass
200 x (100% – 25%) = 150 pounds

Note: If you do not know your lean body mass, do not worry. Use “0%” in the above calculation. The result below will still give you a good starting point for determining how many calories you should eat per day to lose weight from fat. If you do not lose weight at an acceptable rate, simply adjust your calories down by 200 per day, until you are losing 1 to 2 pounds per week. Also, the higher your body fat percentage, the less accurate the calculations to determine how many calories you need each day to burn fat will be.

Now, you should determine the baseline (approximate) number calories burned per day by multiplying by lean body mass by:
11 if you do little or no exercise at all
13 if you do light exercise (1 to 2 hours per week) (most of us)
15 if you do moderate exercise (3 to 5 hours per week)
17 if you do heavy exercise (6 or more hours per week)

Example: Let’s say you do light exercise each week (1 to 2 hours per week), in your efforts to burn fat. Therefore you would use the following calculation to determine the appropriate number of calories you burn per day:
150 x 13 = 1950 calories burned per day
Note: Multiplying your lean body mass by 11 is an approximation of your Basal Metabolic Rate (BMR) and Lifestyle Factors.

Now we can calculate approximately how many calories you need to lose 1 or 2 pounds per week. As we said before, to lose 1 pound per week, you should have a calorie deficit of 3500 calories per week. Therefore, subtract 500 calories per day for each pound you want to lose per week.

Example: If you would like to know how many calories you need to burn one pound of fat in our example, you simply subtract the 500 calories from your baseline of 1950 calories.
1950 – 500 = 1450 calories per day to lose 1 pound of fat per week

Example: To burn two pounds of fat, you need to subtract 1000 calories from your baseline to determine how many calories you need.
1950 – 1000 = 950 calories per day to lose 2 pounds of fat per week
You will notice that there is a trade off between the amount of exercise you perform each week and the number of calories you can eat to burn fat. If you were undertaking 3 to 5 hours of exercise per week (moderate exercise), then you can eat up to 1750 calories per week to lose a pound of fat per week.

Important: You should strive to lose no more than 1 to 2 pounds per week. Consult a physician before beginning any weight loss program.

However, you should not consume less than 1200 calories per day if you are dieting for extended periods. Diets which are less than 1200 calories per day are not nutritionally adequate and over a period of time, you may not be getting enough of certain nutrients.

Every one uses calories at all time. There may be some exceptions to this rule, for most of us; the rate of use, even when we are resting, we use 65 calories per hour minimum. This comes to1560 calories per day. The actual range is between 65 and 100 calories per hour. This is consistent with heart rate of 60 to 80 bits per minute.

When one tries to loose weight, one should loose excess fat; there should be a healthy loss of weight. Loosing muscles tissue is unhealthy.

Any time there is depletion of fat beyond certain level, the body reacts by slowing down metabolism, so that it can build up fat. If the body is use to say 2000 calories per day and detects only 1500 calories per day for considerable length of time it reacts to the situation by reducing the rate of metabolism. When this happens one need to help body by increasing activity. Usually takes about four weeks for body to react.

This is a rear occurrence, when here is no weight loss at 1500 calories in take level, do not panic. The body has slowed down the metabolism to such a great extent that you must help it. The only way to help is to increase activities, this means you have to exercise. You do not need to join Gym but you can go on an an half an hour walk every day or batter still engage in a power walk for same duration. Power walk burns 250 calories per hour and walk burns 100 calories per hour approximately.

Females require little more body fat then men. In the absence of certain required level of body fat, females are not able to function properly; in particular they may not be able to conceive.

Water is a universal solvent, means it dissolves almost every thing at least in very minute quantities. This helps purification of body.

Eat

What should be your proportionate in take of fat, Proteins and Complex Carbohydrates?

This depends on what your needs are.

1. Need to reduce fat.

Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 30 percent of 1500 calories per day = 450 calories.
Proteins: 60 percent of 1500 calories per day = 900 calories.

2. Need more energy.

Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 40 percent of 1500 calories per day = 450 calories.
Proteins: 50 percent of 1500 calories per day = 750 calories.

3. Need to reduce weight only.

Fat: 25 percent of 1500 calorie per day = 375 calories.
Complex Carbohydrates: 25 percent of 1500 calories per day = 375 calories.
Proteins: 50 percent of 1500 calories per day = 750 calories.

4. Need to increase muscles bulk, but still reduce weight.

Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 15 percent of 1500 calories per day = 225 calories.
Proteins: 75 percent of 1500 calories per day = 1125 calories.
Exercise the muscles you want to develop, you can find right exercise on line, recommend use of light weights.

Foot note: To take fat is so important, while reducing even fat, that it is included in all cases. If the fat is completely cut out, body will think of producing the fat, and will produce the fat by reducing metabolism, without fat in take, you may actually again weight even at lower than 1500 calorie level. You will feel run down and lethargic.

How one must, drink and eat?

Drink

Every one may not be able to follow this regime.

A 16 oz glass of water fist thing in the morning will be very healthy start.
If you need to stabilize your stomach before eating, you can have a glass of water just before each and every meal. This is the easiest way to meet your quota of gallon of liquids.

Eat

To day almost half the world is starving.

In western culture. Standard healthy practice for long time was three warm square meals per day. No eating in between, but children were allowed night cap.

All that has changed, present thinking is 5 to 6 times per day. Any way what practice one follows is up to them; to each his own.

Another best practice will be a glass of water before bed time, nothing to eat for two hours before bed time.

Written by kiransawhney

May 14, 2009 at 7:19 am

High BP; Burn Calorie

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High blood pressure is also called hypertension. Because the symptoms may not show up for years, hypertension earned the name the “silent killer. High blood pressure is defined as the pressure of blood against the walls of the blood vessels and arteries. When the heart contracts it pushes blood through your arteries with varying force. There is a difference between high blood pressure (hypertension) and elevated blood pressure caused by working out, stress and tension. When you do different activities your blood pressure may go up, but it returns to normal. If you have hypertension your blood pressure is always above normal.

The prevalence of high blood pressure increases with age and is often related to lifestyle habits. If you’re overweight and inactive and you smoke, your risk increases. Persistently elevated blood pressure can lead to so many health hazards — an enlarged heart, stroke and kidney damage among them — bringing the pressure down is crucial.

Prevention

Limit salt intake
Reduce stress
Increase potassium
Increase calcium
Life style changes
Lose weight by exercising under doctor’s orders
Don’t smoke
Be active
Limit sodium
Eat more fruit, whole grains, vegetables
Limit alcohol

When you exercise regularly, your entire cardiovascular system benefits. This is because exercise:

Prevents the onset of high blood pressure if you’re at increased risk of developing it
Lowers your blood pressure if you already have high blood pressure.

Managing your high blood pressure involves making healthier food and exercise choices, and possibly some decisions about medications.

Your exercise

Start exercising at your own pace

It is possible to see results with every bit of exercise that you do, if you do it regularly. You can begin exercising at a pace that’s comfortable for you. Getting exercise at least three times a week is a good way to help manage your high blood pressure.

The benefits of regular exercise, in addition to lower blood pressure, include reduced stress, weight loss, increased stamina, and an improved cardiovascular system. Chances are also good that you’ll feel more energetic.

Consider your needs and interests

Your health care professional will work with you and make suggestions about how you can incorporate exercise into your life. After giving you a thorough physical examination and talking with you about your interests, he or she will help you determine which activities are best for your level of fitness.

If you have other medical conditions, such as diabetes or heart disease, in addition to high blood pressure, your health care professional will consider this information when recommending particular kinds of exercise for you. It is also important for him or her to know what types of medication you are taking.

Exercise in ways you’ll enjoy

You can make exercising easier by finding your own ways to include it in your life. In fact, many of your daily activities probably qualify as exercise-you may just need to do them more often.

One way to lower your blood pressure is to take a brisk walk for 30 to 45 minutes several times a week. Walking is a good example of an activity that you can work into your daily routine. For example, you can take your dog for longer walks, park your car farther from the grocery store, or even get off the bus a few blocks before your stop. If you find ways to exercise that suit your needs and interests, you’ll be likely to work out more often and to enjoy the benefits of keeping in shape.

How do I get started?

Which type of exercise is right for you? Exercise can be divided into three basic types: stretching, cardiovascular (or aerobic), and strengthening. Each type of activity meets different needs and treatment goals. Be sure to discuss your plan with your health care professional-he or she can help you determine how you can exercise safely and get the most out of it.

Stretching before and after exercising
Helps prepare the muscles for activity
Reduces the likelihood of injuring or straining muscles
Can also increase your flexibility

Cardiovascular or aerobic exercise (includes walking, jogging, bicycling, cross-country skiing, or low-impact aerobics)
Strengthens the heart and improves the body’s ability to use oxygen
Reduces your resting heart rate and blood pressure and improves your breathing so your heart will not have to work as hard during exercise

Strengthening exercises
Repeatedly tighten muscles to make them stronger
Many strengthening exercises are not recommended for patients with heart conditions, so it is important to consult your health care professional before performing this type of activity

Make exercise work for you

In general, every workout should include three phases: warm-up, conditioning, and cool down. It is important to perform each one in order to properly prepare your body for exercise and achieve the most from it.

Warm-up: preparing for exercise
Activities include stretching, flexibility exercises, and beginning your workout at a low-intensity level
Helps your body make a slow transition from rest to exercise while improving your flexibility and reducing muscle soreness
During this phase, your breathing, heart rate, and body temperature will slowly increase

Conditioning: the period of exercise
Calories are burned and your body experiences the benefits of exercise
It’s important to be aware of the intensity of your exercise by checking your heart rate. Talk to your health care professional for more information on how to do this

Cool down: gradual recovery from exercise
Brings your heart rate and blood pressure back down to pre-exercise levels
Decreases the intensity of your activity. You can even do some of the same stretching activities that you did during your warm-up
Sitting, standing still or lying down during this phase is not the proper ways to achieve the benefits of cooling down. Doing so may cause you to feel dizzy or lightheaded

Your Medication

Your medication matters, too

Changing your nutrition and fitness habits for the better is an important step in managing your high blood pressure. Making healthy changes in your life is something you can take pride in doing for yourself. However, for some people it may not be enough. That’s why it’s just as important to take your medication on a regular basis, as directed by your health care professional. All 3 parts of your treatment-healthy eating habits, regular exercise, and taking your medication-are needed to control your blood pressure properly.

Simple, safe steps for improving your heart’s health

Regular aerobic exercise can lower both systolic and diastolic blood pressure by an average of 10 points. But because exercise makes your heart work harder, you need to be careful, especially if you’re just starting or your blood pressure is very high (greater than 159/99. Follow these tips:

Help your heart adjust to activity. Always warm up and cool down.
Be moderate. Avoid competitive exercises that include bursts of intense exertion. Easy aerobic exercise such as walking is good for people of all blood pressure levels.
Use weights carefully. Resistance training can lower blood pressure by 2 to 4 percent, but if you have uncontrolled hypertension (greater than or equal to 160/100), you should not lift weights. If you have your doctor’s okay, do one set of 10 to 15 reps using a moderate, not heavy, weight. Never hold your breath while lifting, and always exhale when lifting or exerting effort.
Stand slowly. After stretching or exercising on the floor, get up slowly. Some blood pressure medications can cause “orthostatic hypotension,” a condition that makes you dizzy when you stand quickly.
Do it daily. Consistent exercise lowers blood pressure best. Try to work out at least 4 days a week, daily if possible. For best results, try doing at least 20 minutes each time.
Skip caffeine. A pre workout cup of coffee may cause a spike in blood pressure. Avoid caffeine 3 to 4 hours before exercising.
Get an accurate measure of intensity. Blood pressure medications can interfere with heart rate, so monitor your intensity with a 1-to-10 perceived exertion scale. With 1 being resting and 10 being sprinting, stay at 4 to 6, where you’re breathing a little heavy, but not out of breath.

This article written by Kiran Sawhney is also published on the following web site:

http://www.healthlibrary.com/reading/fitnessmantra/article3.html

Written by kiransawhney

June 27, 2008 at 5:28 am