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

Flashback

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This is one of my first post. But it had to be put up again. And 6 kg are still left to go.

October 2008 54 kgs!!

June 2008 58 kgs !!

End of May 2008 59 kgs !!

May 2008 61 kgs !!

April 2008 63 kgs !!

March 2008 65 kgs !!

Feb 2008 80 kgs !!

Written by kiransawhney

November 12, 2008 at 5:22 pm

Posted in Loose weight

Flashback

with 43 comments

This is one of my first post. But it had to be put up again. And 6 kg are still left to go.

October 2008 54 kgs!!

June 2008 58 kgs !!

End of May 2008 59 kgs !!

May 2008 61 kgs !!

April 2008 63 kgs !!

March 2008 65 kgs !!

Feb 2008 80 kgs !!

Written by kiransawhney

November 12, 2008 at 5:22 pm

Posted in Loose weight

Flashback

leave a comment »

This is one of my first post. But it had to be put up again. And 6 kg are still left to go.

October 2008 54 kgs!!

June 2008 58 kgs !!

End of May 2008 59 kgs !!

May 2008 61 kgs !!

April 2008 63 kgs !!

March 2008 65 kgs !!

Feb 2008 80 kgs !!

Written by kiransawhney

November 12, 2008 at 5:22 pm

Posted in Loose weight

Fashion

with 42 comments

I saw the movie Fashion by Madhur Bhandarkar today. It is a bollywood Hindi movie based on the fashion industry, the glamour field. How the models lead a very fake life. All that glitters is not gold. Although, there is a disclaimer in the beginning of the movie saying that none of the characters have been taken from real life, you can distinctly point which character is taken from whom in real life. Kangana is Carol Gracias with wardrobe malfunction. There is a character of Rohit Bal, Suneet Verma, etc.

Most of the problems shown in the movie are related to doing drugs, coke, excess smoking, drinking and most of the designers are shown as gay.

While all the above is true, Director of Madhur Bhandarkar repute, who is known to do thorough research on his story, ignored/neglected the other aspect. I would have liked to see models being obsessed with their weight. Anorexia, Bulimia, Cosmetic surgery, nose job, boob job, liposuction, permanent implant.

The Director just showed a girl spending Rs. 50,000/- for a portfolio and going on to become a supermodel. He wanted to expose the glamor industry and show what lied beneath. Was he successful in doing so?

I deal with models and designers on everyday basis. I know their pressures. It is not just about doing drugs etc. It is something much more. Wish that angle had been exposed too.

Written by kiransawhney

October 30, 2008 at 4:46 pm

Human Body is a perfect machine. Let it remain so.

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My clients often ask me as to what do I do for my fitness regime. Is it aerobics, or is it Yoga? Do I go for a walk? Do I always take care of my diet? Don’t I have cravings?

My answer to all the above is- Don’t unnecessarily complicate your life and your workout. Human Body is a perfect machine. We have, so much written about fitness. There are many fitness blogs and websites. Everyday we hear about a new fitness fad, new gadget and every day a new research comes up which tells that the previous one was wrong. There are contraindicated exercises each describing how ‘A particular’ exercise is wrong or harmful.

Reebok manuals always said that backward bending is wrong, ballistic stretching can lead to injuries, squatting beyond 90 degree knee bend can cause injury. I used to then wonder, Yoga has so many asanas involving backward bending. Are they alll wrong and to be avoided? I used to see Indian cricketers on the field doing lots of ballistic stretching (involving bouncing) with their trainers. Were they fools? Indian toilet seats used to require a person to sit in a full squat not just 90 degree knee bend. Was everyone getting injured?

Later, with my experience, as a trainer, I realized that, I should have a sound knowledge about the anatomy, physiology and Kinseology. When I prescribe a specific exercise, to a person, I should have a sound reasoning behind it. I should have evaluated its pros and cons. Yes, every exercise is not meant for masses but I have to evaluate a person’s fitness levels, fitness goals, fitness interest, medical history, age, gender and based on that, I can formulate a program plan for the individual. If a person coming to me is already complaining of knee pain and problems, I might not even make him/ her attempt 90 degree squat. But if I see a person who has been training, has strong quadriceps and hamstrings and good core, then why would I not challenge him/ her to go for full squat?

Your own body is the best guide. It will tell you when to stop and when to push it further. Just listen to your own body. You may not even invest in fancy gadgets. Play with your own body resistance and gravity. These are the best tools.

Keep your diet simple. What is easily available, fresh, seasonal produce, is nutritious and healthy. Do not opt for processed, fancy foods.

Make your diet and your workout simple. Exercise for the love of it. Exercise because it makes you feel good, energetic, healthier, younger within. Do not exercise to loose 5 kg in one month. Exercise because then, you can sleep better, you look refreshed when you wake up, you stretch better, have a pep in your step, are free from ailments, have better skin. Exercise will help you to develop body awareness, strength, power, endurance and overall performance capacity. You can see a tangible improvement in your physique and the clothes that once tightly clung to you are falling off. Your friends and family can’t take their eyes off you and are amazed at the transformation you’ve made. But if you want to burn body fat, it comes down to genetics, stress management, quality sleep and quality nutrition.

A good exercise program can enhance the effects of a healthy lifestyle, but it is only one variable in the equation for fat loss and health. Your training is merely a stimulus that helps you to reach your objectives efficiently.

For Lifestyle management, keep the following things in mind.

1. Quality nutrition
2. Stress management
3. Sleep
4. Smart training specific to your goals, interests, past fitness and medical history.

Written by kiransawhney

October 2, 2008 at 4:33 pm

Exercise on Bosu

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1. Jump up high on Bosu. This is safe and low impact. It is good cardio exercise. Make sure to land back on Bosu. You need to practice stabilising and balancing before attempting this.

2. Ski front & back as if walking on top of Bosu.

3. Shift your weight on front-on the ball of your feet. This is good balancing exercise.

Now shift the weight on your heels and lift the toes up.

4. Shift the weight on the outside of feet

After this shift weight inside

This finishes the warm up.

Written by kiransawhney

August 2, 2008 at 5:38 am