LED: - Life Style, Exercise and Diet

If want to make a change in your body right LED is what you want to get used to, it is obvious that something is wrong is with your Lifestyle, Exercise and Diet otherwise you would have already been in a perfect shape. So you need to think hard and figure out what is in your way.

1.     Do you always make excuses before going to the gym?

2.     Over Sleeping.

3.     Addiction to sweets.

4.     Snacking all day.

5.     Stress eating.

6.     Addiction to chips, coke, pizza.

We Should not forget that the major factor for weight loss (not muscle loss) would be “metabolism”. A high metabolism would keep you from gaining weight whereas a low metabolism would keep you from losing weight. If you want to lose weight, you need to raise your metabolism.

After we reach the age of 30, our metabolisms start slowing down. This is why it is much more difficult to stay in shape as we grow older. Below is a sample Diet Plan that one could easily follow. Being an Indian in our house we already have an option of making vegetables curry and have Roti which fulfills our body need of complex carbohydrates.

If chosen right oil and Diet you can eat and lose weight simultaneously without any regrets.

Sample Fitness Schedule for a Below Case for Indian Women: -

1.     Ensure Drinking 3- 4 L of water in a day

2.     Ensure you take 7-7:30 hours of sleep in a day.

In next Post I will discuss about finding right kind of exercise according to your body type.

STAY TUNED ……………….

Learning About Body Type

Usually there are three major shapes everyone falls into. There are those that store the fat in the upper body, while some in lower and others have proportional Body Fat distribution. Women tend to store it more in the hips and thighs, which is typically driven by estrogen and every single shape requires a different exercise and diet protocol.

Now let us also have a look at General Body Fat Distribution chart

Fat is essential for bodily functions it regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage.

Now, it is important to understand few things to get on the right track

1.What does weight comprise of?

2.What realistic weight loss target we should be aiming for? and Lastly

3. What Exercises we should do according to our body type?

What is weight?

Weight = Body fat + Lean body mass (bones, organs & others)

What should be your target? 

As we learnt, percentage of body fat is the amount of body fat you have in relation to the amount of lean mass. Body fat percentage varies by individual, but the healthy range for women is 15 to 25 percent. Once you know your body fat percentage, you can use that number to determine the percentage of body fat you need to lose to stay in the healthy range. You can also use the body fat percentage to determine how many KG’s of fat you need to lose.

Let’s us understand via example

Suppose you weigh 80 kg and have 35% body fat 

Now Healthy Range is = 15 %

So Percentage of body fat to loose = 35%-15%=20%

Total kg of fat that need to be shed = 80*.20= 16 KG                         

Or,

Total kg of fat that need to be shed = (80*.35) – (80*.15) = 16 KG

In Next Post I will be discussing one by one all the body types and accordingly

• Recommended exercises that needs to be followed.

• Recommended Diet(Indian) that needs to keep in consideration.

• Weekly routine (For working and non-working Indian women & girls).

Till then, take care and keep reading..!

Getting ready to push the limits !!!

Gym Clothes: - Get a pair of comfortable clothes in which you would be yourself when you work out preferably Dry fits.

Use Supporters: - If you don’t have one walk-in to the nearest sportswear shops e.g. Decathlon or purchase online.

A. Sports Bra (Mandatory)

B. Wrist support (Mandatory)

                                 

C. Hand Gloves (Mandatory)

D. Elbow Support (Optional)

E. Knee support (Mandatory)

F. Lumber Support: For heavy weights (Optional)

G. Ankle Support (Optional)

Sport Shoes: - Always use a comfortable support shoes to prevent any possible injury to the feet.

Use Bands & Towel: - To wipe out the sweats (Hand and Head band).  

A Water Sipper: - To hold your protein shake or Glucose water.

Sweat Shirt: - To prevent any temperature difference after and during your workout.

Wrist Watch: - Any Wrist Device which monitors calorie count e.g. Fitbit.

Gym Bag: - To hold all the above mentioned items.

  

The First Step !!

According to NFHS survey, obesity among women in cities in India stands at 40.7% in Kolkata, 34% in Mumbai, 33.6% in Chennai and 33.4% in Bengaluru. In fact, women in all five top Indian cities (except Kolkata) were obese when compared to men, making weight gain a trend among the fairer sex.

Though various factors may contribute to as to why one is obese in India it is sometimes confusing to find a solution to it particularly for Indian women whether she is a housewife or working lady. Due to household chores and responsibilities, childcare and for some even handling offices can be cumbersome enough not to motivate them for exercise. Eating junk, finding solutions in quick and easy preservative contained food items, easily available packed snacks, beverages and food outlets have made women in India today gobble extra calories without even realization.

Is surgery the only solution or going to VLCC and throwing yourself to machines the answer?? The answer is No.

This blog is to educate, bring awareness and also discuss about various psychological and health issues that leads to obesity in us. Also this blog intends to solely focus on Indian women lifestyle, eating habits, stress and strain of work (Those who work in IT) and more factors leading to obesity.

Whether a teenage girl studying all day long or a married women tackling responsibility of both in and out of the house have the stamina and courage to bring a change. Good figured female figures are not subjected to media and films alone it can be a reality to common Indian women and girls too.

All we need is a helping hand enlightening a path on which she just needs to walk and fulfil her dreams.

Let’s take the first step by pledging “that we would be honest to ourselves”, “we will accept what we are now “and “we will try before giving up”.

“It’s a journey of a warrior on which only courageous will walk losers can only talk”