lose fat not your weight

Lose Fat Not Your Weight

Presented by

Prema KodicalWeight Management

Consultant

Five components of fitness

•Cardiovascular Endurance•Muscular Endurance•Musculo-Skeletal Strength• Flexibility• Ideal Body Composition

Case Study 1• Four males – A, B, C, D – height

5’5”. Their Ideal Body Weight should be 60 kgs • A – weighs 56 kilos• B - weighs 59 kilos• C - weighs 70 kilos• D - weighs 75 kilos• How would you rate them? Overweight, Underweight or Fit?

Body Composition

• Lean Body Mass (LBM)• Fat• Besides Fat, everything else in the body

is your Lean Body Mass (LBM) - this includes your muscles, bones, ligaments, tendons, fluid and tissues.• LBM contributes mainly to body

weight.

Body FatBody Fat is need in limited amounts• For Men – 10-15% of your body weight• For Women – 15-20% of your body weight

Types of Body FatTwo types of Fat

• Subcutaneous Fat – just below the skin. This makes you look thin or fat. Excess also causes Knee Joint Problems. Function – Fat Storage, Insulation – Liposuction is sucking out this fat, it’s just cosmetic.

• Visceral Fat – fat surrounding your internal organs – Functions – Protection of internal organs- excess of this poses health risks – diabetes, CV diseases, BP, Thyroid, hormonal problems.

• Below the navel circumference• For Men > 90 cms/35”• For Women > 80 cms/31”Increased risk of CardioVascular diseases

Case Study 1• Four men – A, B, C, D – height 5’5”.

Their Ideal Body Weight is 60. • A – weighs 56 kilos, Fat % 25 %• B - weighs 59 kilos, Fat % 22 %• C - weighs 70 kilos, Fat % 15 %• D - weighs 75 kilos, Fat % 30 %• Now, how would you rate them?

Overweight, Underweight or Fit?• Who is fit?

Inches Vs Muscles

• Body Fat is light and contributes mainly to increase in inches. • It’s like comparing 1 kilo bag of

Cotton and Iron. Which is heavier? But which looks bulkier? Why?• Fat does the same thing to your body, the more body fat you have, more bulky will your body look.

Lean Body Mass• Muscles are heavy and contribute

mainly to increase in body weight.• Muscles are compact and give you a

lean look•  Ideal Body Composition makes you

look toned. • You do not have loose skin when you

have good muscle mass.• Body Composition is 20 % genetic and

80 % dependant on our lifestyle – food habits, exercise, eating pattern.

Fat Loss Vs Weight Loss• Lose Fat Not Your Weight• It means that when people want to become thin or shape up, they have to focus mainly on Fat Loss, not Weight Loss or Muscle Loss.• The correct term is Fat Loss.

How is Fat Loss achieved?

It’s a combination of

•Exercise•Nutrition•Adequate Rest

Which kind of exercise?

Exercise should be mix of Cardio and Strength Training• Cardio increases your CardioVascular and Muscular Endurance. • Strength Training increases your Muscle Mass.

Importance of increased Muscle

Mass• Increases your BMR

BMR – Basal Metabolic Rate• The amount of calories your

body burns even at rest.• Higher the BMR, more is the

calorie burn. With high BMR, you burn calories even while you are sleeping or sitting.

Muscle – Fat Relationship

• Muscles and Fat have an inverse ratio. • More Muscles - less Fat and vice versa.

Reason:

Muscles increase our BMR and increase the fat burning process in the body.

Nutrition Benefits• Nutrition Makes You Shapes You • Abs are made in the kitchen.

Same with the rest of your body. Nothing is as important as what you put into your mouth. • Nutrition is 24X7. There’s no off

period or pause button • Food is the best fat burner

Macronutrients • Carbohydrates• Proteins• Fats• WaterUnfortunately, the average Indian diet

focuses only on Carbohydrates and Fats. •  Proteins are almost non-existent. •  Water. Many have it only when they feel

thirsty. The recommended dosage is 8 to 10 glasses/day. Water is a good fat burner.

Importance of macronutrients

• Carbohydrates - Too much will make you fat- Too little will make you feel weak

• Protein- Adequate amount will make you burn fat

• Fats- Too much will make you fat- Too little or no will not give you

satiety and make you hungry soon

The Balancing Act• Eat a balanced meal containing all the macronutrients in the right proportion.•  Lose mainly Fat Weight not Muscle Weight• Fat Loss = Inch Loss + Weight Loss but Inch Loss > Weight Loss

Case Study 2Case A• Weight Loss – 2 kgs/mth• Inch Loss – 1 inch/mth

Case B • Weight Loss – 4 kgs/mth• Inch Loss – 6 inches/mth

Wrong Diet…Wrong Workout

Case A is a result of

• Crash diet/low calorie diet• Inadequate proteins• Excess Cardio• No weight training Case B is a result of

• Proper balanced diet• Combination of cardio and weight

training

Shattering Myths

•Only men need muscles•Weight training is only for men•Muscles make a person bulky• Women, especially, complain of a bulky look after they start weight training

To know more about me, feel free to check out my website

www.weightmanager.in

You can call me 8879410893

or write to shapeit123@gmail.com