Adaptation Stage (Plateau): It is the body’s failure to garner the desired results and stability. This could be in terms of both weight loss or muscle gain. One must know how he got here. Following are the possible reason behind it.
First Reason: Chances are that you might be doing the same exercise for 14 days or a month, if you are unable to get the desired results within one month you need to switch the training program. What happens is that the body adapts to a certain regimen and hence there is no impact on the body as the body gets used to it.
Second Reason: Not following a healthy diet plan, if you are unable to get the results from training program, then try altering your diet plan. You must try to cook the food in a healthy way, as we are what we eat, therefore one must pay full attention of what one eats. Meal timings are also crucial in this regard. Frequent changes in food content could also upset your system and hence your body is unable to give you the desired results from exercise.
Third Reason: Let your body relax, as warm-up is important for a body, so is the relaxation, yoga, meditation and massage is extremely helpful in this regard.
For Girls * I want to control my body weight and shape* and want to look like celebrities, what should I do?
You must first know the difference between both resistance and cardio exercises, cardio does not necessarily mean that you would lose fat through it. If you reduce your calorie intake the fat would automatically burn and released from the body without cardio or resistance exercises.
On the flip side in case of resistance exercises the muscle strength is increased at the expense of fat, it aids in reducing fat count through food control. You can learn how many calories your body requires normally and reducing the calorie count would aid in burning fat.
As for the girls of media industry they adhere to several training programs through which they stay fit and in shape.
As for the nutritional supplements endorsed by celebrities, it is not necessary that the supplements work. This is just a marketing gimmick. In order to get your body in desired shape you need to exercise and follow a healthy diet plan.
There are various training methods which one may adopt, each has a different goal and follows a distinct approach. Health history and sports knowledge of the trainee play a pivotal role in determining the training system. Moreover the current fitness level and the goal are also important determinants in this regard. Following are some of the training programs.
- Super Sets Program: It is a specifically designed program to enhance muscle balance and endurance. It consists of two sets of exercises performed simultaneously with a short interval of rest in between.
- Split System: This system is designed for losing weight and gaining muscle strength, the body is divided into upper and lower parts. It includes exercises for both front and back body alongside the push and pull working routines.
- Drop sets: This routine increases muscle durability through enhanced blood pumping, the routine is segregated into three to four stages each having its own set of exercises and goals. However, the primary goal of entire routine is to reduce weight.
- HIIT: This training program is designed to improve the respiratory system by increased cardiac functionality. It involves high intensity exercises within a short span of time.
- Pyramid sets: This routine increases muscle strength, improves respiratory system and enhances endurance. The weight is gradually increased with each set, and then after reaching the maximum capacity the weight is gradually reduced with each set, hence the name pyramid.
These are just some of the systems there are several other systems also which would be explained in the other articles.
Yes, it is possible, and you can do so by following the following methods.
If you are not suffering from chronic diseases then you should try and follow nutritionist suggested diet plans to increase your body mass. Each training program has a specific diet plan attached to it, for gaining muscle, you would need to follow the diet plan that has more protein intake.
However, one thing to note here is that increased muscle count means more calorie intake. Therefore you should try and strike a balance between the protein and carb intake. Once you establish that you’ll be able to gain muscle and shred fat through the same training program.
A large number of training programs are available to gain muscle mass, however it is strongly recommended that relevant measurements and tests are conducted in order to choose the right training program. One that would not only fit your needs but would also aid you in achieving the desired goals.
Each body is unique and has its own distinct requirements in terms of calorie count, in fact your work also plays a pivotal role in determining the required calorie count.
Once the calorie count has been measured only then the nutritionist can set a diet plan which would include the intake of carbs, healthy fats, proteins alongside mineral salts and fiber. In other articles we have provided a complete layout of these diet plans.
(Kindly note that there is no fixed training or diet plan for all people)
People suffering from chronic diseases must follow a specially designed diet and training program, one that helps them cater their distinct individual needs.
The question actually means that fewer calories are consumed than the original body requirements, so does this mean that you have a problem with your metabolic rate ?
To answer this question however, we first need to know what actually is the metabolic rate? and how it is measured through the InBody.
So the InBody measures the metabolic rate by sending electric pulses through the body, these pulses measure the current percentage of water in each cell, on the basis of this collected data, a reading is displayed. So what does an individual do if he knows that the burn rate is slower than average.
So, before we jump into those details, the first thing to know is that that the fat mass of the body does not consume energy, it is in fact the muscle mass of the body which uses energy. So from this we can deduce that more the muscle mass of the body, more calories would it consume.
On the contrary the greater the fat mass on the body, less calories would be needed as the cells are weak and hence the body too would consequently seek less energy. So if you have high fat mass you must try to lower your fat mass by increasing your muscle mass.
This would not only aid you in shedding fat but would further assist you in optimizing your calorie burning rate.
To acquire your dream body shape you first need to have complete information regarding your body measurements such as your height, weight, fat ratio and calorie metabolic rate.
Moreover you also need to be familiar with the consistency of your muscles. In addition to this information you should also know exactly what sort of training program you want, this is mainly determined through your agility, flexibility, muscular strength and endurance.
However, you won’t be able to achieve your dream body shape until you are completely committed to the training program. You should follow the recommended diet plan religiously whilst keep a close check on your calorie intake, these all hold true for both muscle gain and shredding fat.
So what is the ideal slimming regime?
There are a plethora of diet plans available notably the fasting, keto, and vegetarian. These diet plans cover your carb and protein count.
So from this one may deduce that there is no one system which might guarantee success. You should be vigilant and choose the one which suits you and helps you in achieving your goals.
Since each body is unique and has its own set of requirements, therefore something that worked for someone might not work for you given your body condition. Even small actions such as sleeping patterns and eating habits have long-lasting impact on an individual’s health.
However, one thing which everyone must ensure is that they should eat clean and healthy. Each diet plan comes with its set of pros and cons, where some might help you gain body mass, other might prove beneficial in trimming the belly flab, however while formulating a diet plan, nutritionist must take into account the allergies which an individual might have.
An easy advice is to keep it simple, eat healthy, clean and in time and everything would be fine. You could use mobile apps to check your calorie intake.
It is a unit for measuring energy gained form food. Scientifically speaking it is the amount of heat required to raise the temperature of one gram of water by one degree Celsius at the regular air pressure. All food items contain calories, and we have explained them in other articles.
Human body absorbs calories and converts them into energy through metabolism. For mindful eating is important to know how to calculate calories required by human body.
|Basal metabolic rate (BMR) = 1*weight(kg)*24
Calorie burned during daily activities = BMR*Lean factor*activity level
Lean Factor equations:
Fat percentage (10 – 14) *1
Fat % (15-20) *0.95
Fat % (21-28). *0.9
Fat % (+28). *0.85
|Basal metabolic rate (BMR) = 0.9*weight(kg)*24
Calorie burned during daily activities = BMR*Lean factor*activity level
Lean Factor equations:
Fat percentage (14 – 18) *1
Fat % (18-28) *0.95
Fat % (29-38) *0.9
Fat % (+38) *0.85
very light activity *1.3
light activity *1.55
moderate activity *1.56
heavy activity *1.8
very heavy activity *2
Generally, both carbs and protein do not have a direct effect on body directly after the exercise. However there is certainly a difference if a person eats on an empty stomach or a full one. If you are exercising on an empty stomach then the following meal should be a complete one, full of carbs proteins and fats.
This would aid is supplying the body the nutrients which were lost during the exercise. However, if you exercise on a full stomach then the nutritionists have a divided opinion. Few are of the point of view that it does not matter whether you have protein or carbs after exercise, as long as there is a 20-40 minutes gap. As protein helps in absorption and hence few nutritionists are of the opinion that the amount of proteins should be more as compared to carbs.
The role of carbs is to fill the energy storage cells and of course their importance also cannot be understated.
What is a cheat meal and when can I have it?
Firstly we need to understand that what is a cheat day, it is actually pretty evident from the name itself that it is the day where you eat freely and the calorie intake is usually higher than the normal days. However, people tend to go overboard, and this is where the problems start arising. Since people do not calculate their calorie count and consume large number of calories, therefore they suffer from high blood pressure. Water is confined in the body which leads to high blood pressure, and can potentially cause a lot of damage to the body. Therefore, even on a cheat day, one has to pay special attention to the calorie count.
There is also a refeed day, everything is same as cheat day, however the results are completely different. Instead of eating fats and proteins, carbs are consumed in more quantity, if one is losing weight then the carbs would be consumed 40% more than the regular content on the refeed day, this won’t have any side effects. As carbs are consumed directly and are not stored.
This is one of the most common questions and all researches and studies conducted in this regard have found that women can exercise during their periods. Although the frequency and intensity of the exercise must be taken in to account in this regard, as each individual case is different.
Exercise during periods has positive impact on the body and aids in reducing pain and abdominal cramps. Moreover it improves the mood and helps in getting rid of depression and laziness, which are common elements of periods.
A substance called prostaglandin is secreted by the body, it is a type of the hormone, and happens to be the main cause behind mood swings and cramps. This may reduce pain and nervousness, however the intake must be controlled as it can be dangerous in large quantity.
If you experience bleeding, then switch to a low-intensity cardio exercise. The secret is not to go overboard. Water intake should be kept high while exercising as this would help you in the longer run as body would remain hydrated.
We advise you to go for light cardio exercises and avoid high-intensity workout sessions as that could potentially create problems.