weight loss seminar (30 nov 2014) by mr. prem tiwari @b2 zone bhilwara
TRANSCRIPT
Obesity
● Overweight : BMI = 25.0 - 29.99● Obesity :
○ BMI ≥ 30○ Bodyfat > 25% for men○ Bodyfat > 30% for women
Weight Weight Range BMI Weight Status
5.9’’ 124lbs or less Below 18.5 Under Weight
5.9’’ 125lbs to 169lbs 18.5 to 24.9 Normal
5.9’’ 169lbs or 202lbs 25.0 to 29.9 Overweight
5.9’’ 203lbs or more 30 or higher Obese
TM
● How to calculate BMI
Metric Unit : BMI = Weight (kg) / Weight (M) x Height (M) x Height (M)English Unit : BMI = Weight (lb) / Height (in) x Height (in)
Eg :- (English Unit)
Someone who is 5.6’’ (66’’) and weight 160 lbs has a BMI ofCalculation - 160 / (66 x 66) x 703 = 25.8
(This person is in the overweight category).
TM
WHR ( Waist - Hip Ratio )
Women < 0.7 (Less susceptible to measure disease such as diabetes, cardiovascular disorders and ovarian cancers)
Men < 0.9 (More healthy and fertile with less “prostate cancer” and “Testicular cancer”)
Waist / Hip = Ratio
TM
BODY SHAPETM
Reason for Weight Gain
● Genetic factors○ 25% of the transmissible variance for fat mass and percent body fat.
● Cultural factor (30%).
● Individual choices (45%)
TM
Calorie
● A measure of heat.○ (1 calorie = heat required to rise 1 gm of water by 1℃ in temperature)
● Heat or Calorie, represent Energy
TM
Weight Loss
● Calorie Balance or Imbalance○ Energy In > Energy Out = Weight Gain○ Energy In < Energy Out = Weight Loss
● Energy In : Big mac 540 kcal.
● Energy Out : Run 40 Mins.
TM
Energy Out
● Calorie expenditure○ Resting Metabolic Rate = 60% - 75%
○ Thermic effect of food = 10%
○ Physical activity = 25 - 30% of daily calorie expenditure
TM
Energy In
● Fat = 9 calories per gram
● Alcohol = 7 calories per gram
● Carbohydrate = 4 calories per gram
● Protein = 4 calories per gram
Weight Loss
● Reduce “Energy in” and/or Increase “Energy Out”
500-1000 fewer calories per day
(3500-7000 calories per week)
● Recommendations :-1-2 lbs of weight per week
TM
How Much Can I Safely reduce
● Recommended maximum amountAdult : 2 Pound / WeekGrowing Children : 1 Pound / Week
● Weight loss should be “Fat”
TM
Reducing Calorie Intake
TM
FAT BURNING ZONETM
PHYSICAL ACTIVITY PYRAMID(10,000 Steps = 500 kcal)
TM
Watch Your Calorie IntakeTM
Aerobic Exercises
1. NIA - Non Impact Aerobic○ Eg: Cycling, Swimming
2. HIA - High Impact Aerobic○ Includes large muscle activity.○ Eg: JJ, High kicks, Jumps.
3. LIA - Light Impact Aerobics○ One foot should remain on the ground.○ Eg: Marching at place, Brisk walk etc.
TM
Aerobics Variation
1. Circuit training( Series of station )
2. Interval Training( Short interval breaks)
3. Slides Aerobics( Low impact lateral movements, speed skating )
4. Cross Training( Complete workout, relative rest )
TM
Protocol 1 - hiitwarm up first.
● Sprint…………………… > 50 meters.● Jog back.● Repeat six time.
● Jump knee tucks six times.● Sprint 50 meters………..● Walk back.● Repeat three times.● Plyo push up 5 times.
TM
2.
● sprint 50 meter…………………………….● Walk back.● Repeat it three times.
● Skier hopes six repeat.● Sprint 50 meters.● Walk back.● Repeat in three times.
TM
DO YOUR TABATAS :-TM
.
For more tips about training & diet…Please visit - www.b2zone.in