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.

Pre and post workout nutrition

Blog By – Dr.Rohit Bahuguna – BFY Faculty

The PRE and POST workout meals  play a key role in the effectiveness of  workouts.

  • What you eat before (and if needed, during) your workout is crucial for fueling the workout itself and maximizing your performance throughout.
  • What you eat after your workout is crucial for optimizing the recovery process (which basically begins as soon as your workout ends) and ensuring that your body has all of the supplies it needs in order to recover, adapt and improve the way you want it to.

PRE Workout Nutrition

It is the last meal you eat before your workout.

In certain cases and in certain situations, this PRE workout meal may carry over into something of a during-workout meal (only if needed, definitely not required).

For this reason, these meals typically get lumped together into what many people commonly refer as the “Energy Phase” portion of your around-workout-nutrition.

The Purpose Of Your PRE Workout Meal.

It plays the largest role in supplying your body with everything it will need to ensure optimal performance during your workout.

And, in the cases where a during-workout meal is being used (either in place of the PRE workout meal or in conjunction with it), its purpose is exactly the same.

The primary goal of the PRE workout meal is to accomplish the following:

  • Reduce muscle glycogen depletion.
  • Reduce muscle protein breakdown.
  • Reduce post workout cortisol levels.

How To Do It

To make all of the above happen successfully, your body needs 2 things:

  1. Carbs
  2. Protein

What this means is, your biggest goal with your PRE workout meal is to consume a significant amount of both carbs and protein in some form sometime before (or if needed, during) your workout.

Option A: 60-90 minutes pre-workout, have a solid, balanced meal containing…

Protein = 0.25g per pound of your target body weight.
Carbs = 0.25g per pound of your target body weight.

Adding fat at this point is fine, use your discretion as long as it fits into your macronutrient goals. Note that this meal is skipped if you train first thing in the morning.

Option B: 30-0 minutes pre-workout – (and/or sipped throughout the workout), have a liquid or easily digested meal containing…

Protein = 0.25g per pound of your target body weight.
Carbs = 0.25g per pound of your target body weight.

If you were going to train for close to or more than 2 hours continuously, it would definitely benefit you to have this extra pre-workout meal either immediately prior to, or sipped during training. Keep the fats here incidental and not added if you’re prone to gastric distress during training.

My PRE workout meal takes place 1-2 hours before my workout and consists of a normal solid food meal containing a good amount of protein (example foods include chicken, fish, beef, egg whites, etc.), and a good amount of carbs (example foods include brown rice, oatmeal, or any lower glycemic source).

Try to use just protein and carbs coming from normal foods 1-2 hours before working out.

POST Workout Nutrition

Your POST workout meal is the first meal you eat after your workout.

While the PRE (and/or during) workout nutrition phase is commonly referred to as the “Energy Phase,” this POST workout portion of your around-workout-nutrition is commonly referred to as the “Anabolic Phase.”

The Purpose of Post Workout Nutrition

It is also known as “anabolic phase” , as anabolism refers to the “building” (or even “rebuilding”) of something.

It is the meal that plays the largest role in supplying your body with everything it will need to repair, replenish, recover and adapt to the training stimulus that you just provided during your workout.

Specifically, the goal of the POST workout meal is to accomplish the following:

  • Replenish muscle glycogen that was depleted during your workout.
  • Reduce muscle protein breakdown caused by exercise.
  • Increase muscle protein synthesis.
  • Reduce muscle soreness and fatigue.
  • Greatly enhance overall recovery.
  • Reduce cortisol levels.

How To Do It

To make all of the above happen successfully, your body once again needs 2 things:

  1. Carbs
  2. Protein

It is  the same 2 things your body benefits from before your workout are the same 2 things your body benefits from after your workout.

So, your primary goal with your POST workout meal is to consume a significant amount of both carbs and protein in some form soon after your workout.

It should be taken as soon as possible, because, after your workout, your body is absolutely primed and ready to accept protein and carbs so it can immediately begin putting these nutrients to good use doing all of the awesome things you want it to be doing (such as the stuff on that list above). it’s most often recommended to consume your post workout meal as soon after your workout as you can.

This meal should ideally be eaten within the first 60 minutes after your workout. Or better yet, within the first 30 minutes after your workout.So, your biggest goal with your POST workout meal is to consume a nice amount of both protein and carbs sometime within the first 30 minutes after your workout.

Within 30 minutes post-workout, have either a liquid or solid meal containing…

 Protein = 0.25g per pound of your target body weight.
Carbs = 0.25-0.5g per pound of your target body weight.

Amount of fat here doesn’t matter as long as your daily target is hit.

If you want to get the most out of your workouts, despite your chosen mode of exercise—whether it’s a grueling Cross Fit workout, an intense spin class, or a brisk run in the mountains—you must take your pre-exercise and post-exercise nutrition seriously to provide the muscle with the raw materials it needs.

Since all intense forms of exercise use carbohydrates for energy, maintaining adequate carbohydrate stores in muscle makes good sense. Having 1-2 meals under your belt before training will give you more energy and a more effective workout. These meals should contain 30-45 grams of complex carbs for men and 20-30 grams for women. These carbs could consist of vegetables, sweet potatoes, beans, or whole grains, or dark berries.

Protein is vital to health, in particular, your intake around exercise , when protein will help you.

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