Release, Delivery, Burning and good timing for FAT LOSS

Blog By-Dr .Rohit Bahuguna – BFY Faculty

What are the right way to maximize fat loss for fat loss to occur, three things need to happen:

Release, Delivery and Burning

  • Fat cells must release This process is lipolysis.
  • Fat has to be delivered to the mitochondria via the bloodstream to be burned off. We’ll call this the delivery
  • Fat burning has to take place. This is lipid oxidation.

The truth is that most of us are not aware all three steps must occur. While lipolysis is the rate limiting factor (must occur for the other steps to take place) – just because fat gets released does not mean it gets burned. Fat can re-circulate and get re-stored.

Lipolysis: Release

Fat release from the cells is the first step required. Exercise is the main precursor for this. If your exercise habits do not match your goals, you could be wasting your valuable time and efforts.  Regardless of which type of exercise : jogging, weight lifting or HIIT, each accomplishes the first step.

 

Yes all three steps happen during your workouts. You shouldn’t care about fat burned during your workout – you care about the fat burned after.

Delivery

Subcutaneous fat is the most difficult fat to remove. For us men – this is our love handles. For most women – it is your hips, butt and thighs. These are our outermost areas of the body which lends them to having the least blood flow. Our visceral fat that is deep in the belly is easy to get rid of because it is next to our blood stream. Fat is easily picked up and taken to get burned off. Since these subcutaneous fat areas are poorly perfused, they are more difficult to achieve fat loss. High intensity, short duration exercise is the best option to create blood flow to these areas.

Lipid Oxidation: Burning

It’s difficult to argue which phase is the most important as they are all required, but this is where we want to reap the benefits of our exercise efforts. There are a lot of hormones involved at this phase that dictate whether fat gets burned or circulated and restored. The fat must make it to the mitochondria (think of these as little energy factories) to get burned. Managing insulin is the single most important thing for fat loss.

Get your Meal Timing right:

Whether you are training for muscle gain or fat loss, meal timing is important. This is where most people get it wrong.

  • If your goal is to increase strength, then protein + carbs before and after your weight training workout are optimal. To make sure you get the most from your workout, you should eat carbohydrates beforehand. Post workout carbohydrates aid in muscle building and recovery.
  • If your goal is fat loss, eating immediately before or after your workout can be detrimental to your efforts.

Let’s look at the three steps for fat loss again: release, delivery and burning.

If you do an interval style workout, you’ve achieved release and delivery and you’re primed for burning. If you eat immediately after this workout, fat burning stops. Your body shifts to burning the energy from your post workout meal, not the fat released during your workout. In this case, some fat released in your workout gets circulated and restored.

The same can be said if you ate a large pre-workout meal before your metabolic workout. Your body will be using the pre-workout carbohydrates as fuel thus making it less likely to use stored body fat as fuel for your workout.

So what is the optimal method for fat burning?

I recommend a metabolic-type workout in a fasted state (no pre-workout meal). Your workout should have a high intensity level and should last no longer than 20-30 minutes. Here comes the most important part of the article. After the workout, keep moving for at least another 30 minutes to continue burning fat released during your workout. This could be walking on a treadmill or a leisure walk outdoors. It is critical you do the low-intensity movement post workout before you eat to ensure maximal fat burning.

To recap: Your training and meal timing should reflect your goals.

  • For muscle building: eat carbs + protein before and after your traditional strength training workout. Don’t over think timing. Have your meals within four hours of your session. An example would be pre-workout meal at 4 pm, gym at 5 pm, post-workout meal at 7:30 pm (all within four hour window).
  • For fat loss: train “fasted” (preferably not have eaten within 4-6 hours pre-workout). Perform a metabolic-type workout (high intensity, short duration). After your workout, get on a stationary bike and read, or take your dog for a walk. Do SOMETHING to keep moving for another >30 minutes before you eat.

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Fitness Stairs ,lets climb together!

Blog By- Dr Rohit Bahuguna – BFY Faculty

Using stairs as part of our exercise routine is a great way to lose weight, improve our fitness and tone and strengthen problem areas, like our legs, tummy and buttocks.

Why climb stairs for overall fitness.

Stairmaster machines are among the most popular pieces of exercise equipment in gyms all over the world, but as with most things in life, there is no substitute for the real thing, and climbing stairs is no exception.

Climbing stairs for fitness and weight loss is great for many reasons. Here are just a couple of them :

  • It is totally free and just about all of us can get access to a set of stairs.
  • It leverages gravity and the heavier we are, the harder we’re forced to work and the more calories we burn.
  • It is a relatively intense exercise that quickly increases our heart rate and in doing so can greatly improve our cardiovascular fitness.
  • It helps strengthen and shape our most common problem areas like calves, thighs, buttocks and tummy.
  • It is a very efficient way of burning maximum calories and is great for those of us with limited time to exercise.
  • It can easily be mixed with other exercises, like walking, skipping and weight training, to maximize results and stair climbing workouts are easy to build progression into.
  • It can be done by almost anyone, regardless of fitness level.
  • Because it is weight bearing, it helps build bone strength.
  • It has low impact and safe for the knees (providing correct technique is used and a preexisting condition doesn’t exist).

Starting  stairs climbing

The hardest part of getting started climbing stairs for weight loss and fitness is usually finding some stairs to climb! To help you find suitable stairs near you, here are a couple of typical places to find them:

  • High-rise car parks,Shopping centres, Office buildings,Apartment buildings,Train stations, Overpasses and road bridges, Schools and Universities,Parks, Sports grounds, Double storey homes,Local monuments and lookouts. Foot bridges.

How to progress

When we first start climbing stairs for weight loss, we may find ourself getting out of breath after only a flight or two and we may also find that our thigh muscles start to “burn”.

To help our body acclimatize to this form of exercise, we should start by limiting ourselves to walking up two flights of stairs followed by five minutes of walking on the spot. At the end of the 5 minute walk on the spot, when our heart rate has come down a bit, we can try walking up another two flights followed by another five minute walk on the spot. This may be enough of a workout for us in the first week or two.

after few weeks, we can try adding another two flights of stairs and another five minute walk on the spot each week. Eventually we should be able to climb all the flights of stairs we want without having to stop to regain our breath.

When we start to get even fitter and stronger, we might want to try to make our stair climbing workouts even more intense by doing one or more of the following:

  • Lengthening the time of our workouts (doing more sets).
  • Climbing two steps at a time instead of one.
  • Adding to our body weight with a weighted belt, weighted vest or carrying dumbells.
  • Reduce our rest intervals.
  • Speed up our workouts by racing the clock, a friend or a workout partner.

Stairs protocols

For strength improvement it is best to walk up two steps at a time and limit the number of sets of stair climbs we do per workout to between 1 and 5 sets. And instead of running up 20 flights of stairs, it may only be necessary to walk up a total of 15 to 30 steps per leg.

As well as strengthening all the muscles in our legs and buttocks, it is possible to magnify the strength and shaping affect of stair climbing by changing our technique slightly.

  • To work the inner thigh, stand sideways at the bottom of the stairs, place your hand on the rail (if available) for balance. Lift your right foot and place it on the first step. Transfer your weight onto your right leg as you lift your left leg and cross it over your right and up to the next step. Continue up the stairs in this fashion until you’ve reached the desired number of reps.
  • To work the butt, start at the bottom of a flight of stairs, step up with your left leg and kick your right leg back (contract your right buttock when you do this), and then repeat with the right leg and left kick. Continue this until you’ve reached the desired number of reps.
  • To work the hip abductor (the muscle on the outside of your hip that moves your leg out to the side), stand on a stair step sideways with one foot on the step. Without bending the supporting leg, lower the unsupported leg a couple of inches by tilting your pelvis, and bring it back up. Repeat 10 times and switch to the other leg.

To get the most benefit out of any aerobic exercise, we should do it at least 3 times a week, for at least 20 minutes per session, at an intensity that elevates our heart rate to between 60% and 90% of our maximum (which is calculated by subtracting our age from 220). With stair climbing however, we may not be able to continually climb stairs for a total of 20 minutes, so we may need to build up to this level by incorporating other activities with our stair climbing. Eg..  to walk on the spot between flights (as suggested above). Another is to skip in between flights, etc.

For a combined aerobic and anaerobic workout, alternate five minutes of stair climbing with sets of exercises like push-ups, sit-ups, dumbell curls and presses.

 


A combined workout example might include a five minute warm-up, thirty to forty minutes of intervals (consisting of 2-3 minutes of stair climbing followed by 1 minute of muscle toning exercises), a five to ten minutes cool-down and stretches.

Many people choose stair climbing regimens for regular exercise. Benefits of stair climbing that are not experienced with running or walking include:

Vertical Movement

When walking and running, your body moves in a horizontal pattern. With running, your body does experience slight vertical movement. However, with stair climbing, your muscles are forced to resist gravity and move in a vertical pattern. When you move your body vertically, you place high demands on the lower body. Your leg muscles must repeatedly lift your body against the pull of gravity. In addition, your muscles must stabilize and balance, which puts even more demand on the muscles in the lower body.

Readily Available

Stairs are generally readily available. Those who run for exercise generally prefer to have a span of distance over which they may travel. Stairs, on the other hand, are readily available in apartments, office buildings, on streets and in public areas. Stairs are “compact.” Those who prefer stair climbing to running simply need an ordinary staircase for their workout. In fact, all buildings that have elevators also have stairs. Those who prefer to stair climb for exercise may opt to take the stairs instead of the elevator when faced with this choice.

In addition, stair climbing requires no special clothing or equipment. You may want to wear comfortable workout clothes and shoes, but even if you are not dressed for a workout, you can still reap the aerobic and fat-burning benefits of stair climbing.

Faster Benefits

When you stair climb for exercise, you burn twice the fat in half the time than if you run and three times more than walking. An intense stair-climbing exercise session will produce more aerobic benefits in a shorter amount of time than running or walking. One hour of stair climbing will burn approximately 1000 calories.

Weather Considerations

Those who walk or run for exercise rarely do so in harsh weather or rain. On the other hand, weather need not become an issue for stair climbers. Indoor staircases are plentiful so weather is not as much of a consideration for those who choose to stair-climb for exercise.

Less Impact

Stair climbing exposes the legs, ankles and knees to less pressure from impact than running on concrete. Running places a considerable amount of pressure on the feet, as well. Stair climbing offers the benefit of less impact to the body while reaping more aerobic and muscle-building benefits.

Intensity Matters

Both running and walking burn calories and have aerobic benefits. However, those benefits may greatly increased with stair climbing. The calorie-burning and aerobic benefit of stair climbing is determined by how vigorously the activity is pursued. If you casually walk up the stairs, the calorie-burning and aerobic benefits are only slightly higher than running or walking, but if you expend some effort and energy, quickly moving up the stairs, the benefit is greatly enhanced.

To help avoid boredom we can:

  • Cross-train using other activities such as bicycle riding, walking, jogging, etc.

  • Use music to motivate us – wearing a portable radio, CD player or an ipod allows us to listen to all our favourite songs while climbing.

  • Keep an exercise diary and track our progress – nothing motivates like success!

Safety tips for stair climbing

To help us get the most out of our stair climbing workouts and exercise as safely as possible we should keep the following tips in mind at all times:

  • Always warm up and stretch before climbing stairs, paying particular attention to the major leg muscles (calves, hamstrings, thighs and buttocks).
  • Start out slow and easy, and don’t increase our intensity by more than 10% each week.
  • Be very careful coming down stairs. Don’t come down too quickly and NEVER run down stairs, it’s far too dangerous for no or little gain.
  • Put our safety first and go at a speed that ensures we don’t lose our balance or strain too hard.
  • Wear a heart rate monitor so that we can see how hard our heart is working and to ensure we stay within the desired target heart rate.
  • Always carry water with us and stay well-hydrated.
  • Stop if we feel faint, dizzy or in pain.
  • Take sufficient rest breaks during our workouts.
  • Always consult our doctor before beginning any new exercise routine.
  • Do not climb stairs if we have orthopedic or medical complications (such as high blood pressure, etc) that the intense nature of stair climbing may aggravate.

Maintaining the correct posture while climbing stairs is very important to get the most out of our workout and minimize the chance of injury. Correct technique means leaning forward slightly.

Yes the plane is built to fly but for that the engine has to work efficiently: A cover story on Vivekanand Palaniappan

Blog by: Pratibha Purohit

28MP_FITNESS1

The above mentioned phrase can also be interpreted as, “Yes you are born to rise, to grow, to succeed, to buildup yourself and to fly..! -But when all these things will come out as we want..? -Vivekanand Palaniappan The moment our body will accompany us with all its soul throughout this journey”. This interpretation purely reflects the life of Vivekanand Palaniappan, former pilot, a fitness enthusiast and of course founder and managing director of most popular fitness centre chain “Fitness First” in South India.

Know more about us at http://www.bfysportsnfitness.com 

Early Days

Vivekanand Palaniappan pursued his bachelor’s degree in Physics from Loyola College, Chennai. Later he moved to United States from where he carried out flight training and came out as a Flight and Ground Instructor and later got posted in Air Nevada as a cargo pilot to serve United States Postal and Parcel Service.

The incident which acted as an eye opener

Being a cargo pilot, lifting heavy load became a part of life from him and once he developed an acute injury in his backbone. Neither of the treatments but yoga and exercise made the difference and nursed him back to live normal life again. This suffering period acted as an eye opener and he realized that no matter what you want to achieve in your life but focus on nurturing your body first.

And the first flight took off in 2004

After serving 17 years for US as cargo pilot and flight instructor, Vivekanand returned to India in 2003. After he returned as he found interest in fitness, hence thought of opening a fitness centre. As this field was totally new for him, he did some research on market and economics. Once he got acquainted to the strategies and work plans, he took a step ahead by opening the first outlet of “Fitness First” Alwarpet, Chennai with the staff of 25 employees.

Current Status

Today the man has proudly widened his limits by running over 50 centers of “Fitness First” in all the major cities of South India. Vivekanand didn’t confine himself up to this; later the company expanded itself into personal branded fitness equipment business. Not only this, subsequently he launched two more successful brands “PINK” fitness – the leading chain of women’s only fitness clubs and “ PROPEL” – Fitness equipment stores. His latest venture is the “NOW LIFE” brand of life style products & gifts, starting with the “NOW” brand of watches to be followed by NOW LIFE brand of sunglasses.

The idea of introducing “PINK”

On asking that what prompted him to begin PINK, he says, “Not every woman is comfortable working out with men, especially in the South which is more conservative. Pink was born out of that insight. We had a lot of Muslim clients who wanted to work out. So ROI became a biggest problem. Given how expensive real estate is, smaller centers made sense”.

Know more about us at http://www.bfysportsnfitness.com 

BFY provides training for Personal Trainers and courses in Sports nutrition and Diet in cities like Mumbai, Delhi, Kolkata, Ahmedabad, Hyderabad, Chennai, Bangalore, Pune, Dehradun, Jaipur, Lucknow, Gurgaon.

BFY also provides Placements Services in India.