Weight Loss

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Low carb diets can work. Flexible diets can work. Intermittent fasting can work. High carb diets can work. Just eating food can also work. Juicing can work but they all can work when your mind works.

Goal-focus is every thing in fitness world.

I’m  here to help so our methods are also different from others but effective for weight loss management.

For better results our page have 3 basic phase:

First phase is carbs :

What are carbohydrates:

Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. Though often maligned in trendy diets.

Chewing is important:

When you eat carbs your salivary glands release an enzyme name amylase ,this is pre digestion,For perfect digestion you have to chew your food properly this is very very important because every digestive problem starts from here .Chew 30 times per bite of food and  then amylase properly mixed with your food and starts digestion of carbs.

Second phase is Carbs cycling:

Carbs cycling has three steps which are

mealplan

High carb days

you should be putting your highest carbohydrate diets on the days you perform your hardest workout sessions. For most people, this will mean leg day (or if you’re using a full body workout, it may mean going high carb on all three of those days,because body needs more carbs on those days.

Medium carb days

Put your medium carbs on your easy workout days.

Low carb days

Low carbs should be on rest days .

Third phase is supplementation

This phase is important when you eat less carbs your body starts reacting in such a way you feel low energy ,low eye vision,low sex drive etc .This is because carbs are source of energy for body ,there you have to exchange the carbs with good fats.

Why Fats:

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  Fat heavy foods are very important in carb cycling as they will allow you to feel more satiated, provide fuel and help with the hormones in the body to make you feel good. Fats are also where Vitamin D is stored, so without them, it will be a sure fire thing that your immune system gets a bit of a kick and you feel run down.

Weight loss and healthy Fat supplements are as follow:

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1:Liver cod oil:

Liver cod oil is more pure form of  fish oil because it also contains fat soluble vitamins in it like A,D,E .

2:flex seed oil:

Flex seed oil is full of essential fatty acids,also it lowers inflammation in the body.

3:chai seeds:

The beauty of chai seeds is they feel you full after taking them in even small amount because they expand when hit your stomach and they absorbed a large amount of water ,they are enriched in zinc,magnesium,fatty acids ,and also selenium .

4:healthy oils ,olive oil,coconut oil,ghee but not hydrogenated oils.

5:Raw Apple cider veniger :

Raw apple cider AVC is great for weight loss and it also have enzymes in ti ,they are natural ones.

6:Probiotics:

Probiotics mean to give life,human body contains more number of good bacteria then its own body cells,they protect our body from bad bugs ,virus,infections and lot more .

Probiotic helps in detoxification of digestive tract also they prevent illness.

7:Green tea:

Green tea is great antioxidant due to low in caffine content and also it is great for weight loss

3 cups a day and you start losing weight.

Fourth phase is workout

Workout is important because your body needs it as you need oxygen to breath.

Don’t go for heavy weight workouts if you not like them do some simple workouts like cardio,pushups,yoga etc.

For hardcore people make your workouts special because focus is every thing ,make it special with music,some drinks etc.

Formula for body:

The formula we use is a simple 3 step process:

Conversions: Weight in kg = weight in lbs / 2.2,  Height in cm = Height in inches / 2.54

Calculate your BMR 

(The amount of calories required to sustain your current weight while in a sedentary state)

Men: BMR = 66 + (13.75 x weight in kg) + (5 x height in cm) – (6.75 x age  in years)

Women: BMR = 665 + (9.5 x weight in kg) + (1.84 x height in cm) – (4.67 x age in years)

Calculate your TDEE

(Your Total Daily Energy Expenditure – the amount of calories to sustain your current weight based on your current activity level.)

For this calculation, and based on real life experience of working one-on-one with hundreds of clients, I have a different “activity multiplier” than the typical online calculators.

TDEE: Multiply your BMR by the appropriate activity multiplier:

BMR x 1.1 (very sedentary lifestyle)

BMR x 1.2 (Leisurely walking for 30+ minutes 3-4 days per week, golfing, house chores)

BMR x 1.35 (Active Strength training 3 days per week or circuit training 4 days per week for 30-45 min)

BMR x 1.5 (Very Active- individuals strength training 4-5 days per week and/or cardio for 45-60 minutes per session)

BMR x 1.7 (Extremely active, Super high metabolism- endurance training, heavy intense strength training 6-7 days per week)

Example: I am a 6’2”, 208 lb, 38 year old male who is very active. My BMR is 2042 and I would multiply it by 1.5 = 3063 for my TDEE.

Next, you choose your goal. Am I aiming for fat loss? Am I trying to build muscle? These will offer two different paths. Remember the golden rule- the quickest way to look like you put on 10 pounds of muscle is to lose 10 pounds of fat.

Fat Loss = I will subtract 25% from my TDEE. My TDEE 3063 x .25 = 765.

3063-765 = 2298 for my daily caloric intake.

Muscle Gain = I would add 20% to my TDEE. 3063 + 612 = 3675.

 

Written By : Israr Choudhary

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3 COMMENTS

  1. Carrie, I’ll certainly be writing about the pros and cons of foundations running their own programs. Throwing operating foundations into the mix is a good idaBhared,T.anks. Are their any theme I’ve explored on my blog that you think I should develop for a future column?

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