Day 4

Here we are again, to look what have we done last week and what other things we will do in future to lose fat. In the last post I have talked about the three things you should keep in mind to keep your fat level in control. Here we will look into these on by one.

1. Amount of calorie you consume daily

Most of the time when we think of shredding weight, we start by dropping calorie level intake. Dropping too much of calories at a time will cause a disaster; it will slow down your metabolism and can have reverse effects.  Please remember the concept of law of diminishing returns. There is a limit of every thing, after which there are negatives for the same.

The goal for calorie reduction should be in phases. Ex.

Suppose your calorie intake is 2500 per day 

Week 1 reduce your calorie intake by 100 per day. 
Week 2 increase your cardio workout to burn extra calories. 
Week 3 further reduce your calorie intake by 200 per day. 
Week 4 increase the intensity of workout to burn out some more extra calories.

Always remember Slow and steady wins the race.

       2.  Amount of cardio you are doing

There are instances when there is no change in the weight no matter how hard are you doing the workout. In this type of situation you should switch to these modes:

·      Low intensity cardio

·      High intensity cardio

Low intensity refers to constantly walking on the treadmill, without losing much glycogen stored in your liver.  This type of workout is best for someone who is on low calorie diet; this will deplete less glycogen levels as compared to high intensity cardio.

On the other hand high intensity cardio involves interval training. People in this can choose to cardio on cycle then treadmill, elliptical, cross trainer etc. The results of high intensity are larger as compared to low. Reason being high intensity creates a post need of oxygen so this increases the net calorie burn post workout.

  

3. Weight training

Only cardio is not necessary for fat lose. Proper weight training should also be the part of it. One should train heavy while dieting. This not only increases your muscle strength but also its flexibility.

A proper heavy weight training schedule will be posted in the next post.

Day 3 - Fats

Folks hope you are following your drinking habits “Water”. (check out day2)

In this topic we will cover fat, its types, are all fats bad? and how can you avoid them.

How many nutrients do you know? Might be many. But do you know fat is one of them. Yeah you read it correctly fat is a nutrient. A normal body needs it and without it we cannot live. It supplies us energy and in parallel help other nutrients too in our body.

Before moving forward I want to educate my audience about the types of fats present.

        1.              Saturated fats

        2.              Monounsaturated fats

        3.              Polyunsaturated fats                                                                             

        4.              Trans fat

Out of these Saturated fats is the culprit. A large intake of this can raise cholesterol levels. It’s mainly found in cakes, biscuits, meat, meat products etc. However, the other types of fat are not as bad as saturated fat.

I would also like to tell you what to keep in mind to lose fat. From my personal experience there are just 3 things that you have to follow to keep your fat levels in your control.

1.       Amount of calories you consume daily.

2.       Amount of cardio exercises you are doing.

3.       Weight training.

Some of my readers will find it difficult to understand the above mentioned. But don’t worry in my next post I will talk about all of these in detail. Till then keep a check how much calories you are consuming daily. Maintain a diary jot down in brief about what you ate and how much on daily basis. We will discuss it in next post.

Day 2

     I was 16 when I first hit the Gym.  I still remember that first day, 10 minutes of treadmill session, workout on with chest press, lat pulley etc and yeah the pain after that. That pain is like the harshest of hangovers, but now its additive.  This pain gives a sense of accomplishment.

           My objective to do workout is not to become like hulk, but to increase my stamina and endurance. Now I can run on the treadmill for 45mins continuously, I can jog for an hour and I can do aerobics for more than an hour, this is all because of my stamina and motivation. I want you to develop the same.

So here’s the first tip

Drink lots of lots of water (ex. if you are 100 pounds, drink 50 ounces of water per day).  I drink almost 135 ounces of water in a day. I know this is not something new, but believe me it works. It cleans your system and keeps you hydrated throughout the day. 

How will you know that your system is clean?

Checkout your pee color. It should be light yellow or clear. This indicates you are properly hydrated and your body is functioning as expected.  Look at the chart:

 But remember excess of everything is bad, so please do not drink water in excess it can cause nausea, yellowing, vomiting, fever and fatigue.

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