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WEIGHT LOSS

WRITTEN BY DR. MUKESH KUSHWAHA, REVIEWED BY DR. N ROY, DR. K A VERMA & DR. DEEPANKAR MEHTA


ARTICLE HIGH LIGHTS


INTRODUCTION


DIFFERENCE BETWEEN WEIGHT LOSS AND FAT LOSS


EFFECT OF WEIGHT LOSS VS. FAT LOSS


METHODS OF LOOSING FAT


WEIGHT LOSS THROUGH ACTIVATING YOUR MITOCHONDRIA


WEIGHT LOSS THROUGH EXERCISE

 

INTRODUCTION:-
Imagine there are two person both having same weight and same height and also same age but one looks thinner and another looks obese. This is because the thinner person having more muscles whereas the obese person having more FAT.

This happens because muscles are more compact, dense, Heavy and muscles having also proper shape while fats are lighter and voluminous and having no particular shape.

Unfortunately; if you wanna try to weight loss, you will lose your fat as well as muscles mass also. So first of all you should be very clear about the difference between FAT LOSS AND WEIGHT LOSS.

 

DIFFERENCE BETWEEN WEIGHT LOSS AND FAT LOSS:-
Most of the peoples thinks that weight loss and fat loss both are same things, but in reality both are different things. Now a days, so many people are talking about weight loss but what they really want to do is lose fat ,  that’s why peoples starts their journey on a wrong way.

TO ACHIEVE WEIGHT LOSS : ANYBODY CAN LOSE WEIGHT BUT NOT FAT, YOU WILL HAVE TO DO SOME SIMPLE TASK LIKE JUST DO CARDIO EXERCISE + DECREASE CALORIE INTAKE (JUST STOP EATING) + GO ON DIETING

TO ACHIEVE FAT LOSS : YOU NEED TO DO IS, HEAVY WEIGHT LIFTING {INTENSE RESISTANCE TRAINING WHICH WILL HELP IN INCREASE & TONE UP YOUR MUSCLES>WHICH WILL APPEAR UNDER YOUR SKIN} + INCREASE CONSUMPTION OF HIGH PROTEIN RICH FOOD + DECREASE CALORIE INTAKE.

 

EFFECT OF WEIGHT LOSS VS. FAT LOSS:-
Most of the people thinks that they will lose fat just by avoiding their meals or necessary nutrients but they are totally wrong, because this will lead to lose your muscles also. So for prevention of muscles loss during fat lose process, please follow some basic rules.

  • Get enough calorie according to your body size and daily activity.
  • Eat enough carbohydrate for your daily activity level.
  • Take protein rich food.
  • Take essential fatty acids (EFAs) in your diet.
  • Do exercise on regular basis because if you don’t exercise, your body will lose muscles due to disuse atrophy.

 

WEIGHT LOSS BY CRASH DIETING AND IMPROPER TRAINING CAN LEAD TO

  • DECREASE FITNESS
  • POOR PERFORMANCE
  • DECREASED STRENGTH
  • EARLY AGEING
  • WEAKEN IMMUNITY

 

ON THE OTHER HAND FAT LOSS WITH CORRECT NUTRIENTS AND PROPER TRAINING WILL LEAD

  • IMPROVE IMMUNITY LEVEL
  • IMPROVE FITNESS
  • GREATER STRENGTH
  • PEAK PERFORMANCE
  • DELAYED AGEING (YOU WILL LOOK YOUNGER, INTRESTING RIGHT I WOULD LIKE TO LOOK YOUNGER FOREVER, ARE’T YOU? DEFINITELY YOU ALSO. THEN WHAT ARE YOU WAITING FOR………..

 

 

Avoiding snacks & sugary foods from diet and include protein rich food in diet will prevent muscles loss in fat/weight loss process.

So, I think now it will very clear that what should be your aim ….  Your aim should be loose fat without loss of muscles mass or with minimal loss of muscles mass.

 

LET’S STARTS TO KNOW ABOUT THE METHOD OF LOOSING FAT WITHOUT LOOSING MUSCLES MASS OR WITH MINIMAL LOSS OF MUSCLES

1] THROUGH ACTIVATING MITOCHONDRIA IN OUR BODY:-
Our muscles and cells having a cell organelles that is known as MITOCHONDRIA which is responsible for production of energy in our body. And here this mitochondria will help you in lose your fat, interesting right.  It happens because fat metabolizes in mitochondria and after that energy releases for your day to day activity.

So if you will have more mitochondria then you will be able to lose your more fat with more energy production in your body. Now here a question arises, can I increase the number of mitochondria inside our body cells, and the answer is yes why not.

Here is the top method due to which you can activate or increase number of mitochondria in body cells but in a limited way.

A} Aerobic exercise:- during this aerobic exercise most of the energy we need is supplied by mitochondria, that’s why one of the key benefit of this exercise is that you will develop more functioning mitochondria in body cells.

B} Sun exposure:- it increases photoelectric effects when light is absorbed by water in our body cells. This effect changes the structure of water i.e. H3O2 instead of H2O. This negative charge increase the mitochondrial membrane and improve the function of mitochondria.

Dr. Gerland Pollack explained about this effect, I’m attaching link of the video, he explained about this effect in video at 9:10 minutes of video.

C} Cold thermogenesis:- for the short period of time the exposure to extreme cold temperatures can up-regulate mitochondrial biogenesis (making new mitochondria). About 20 seconds of exposure at 0˚C, 3 times in a week is enough to take this advantage.

D} Engage your body in doing high intensity exercise.

E} Weight training.

F} Intermittent fasting.

G} Intake of more fatty acids also leads to increase the number of mitochondria.

 

2] THROUGH EXERCISE – BEST FAT BURNING EXERCISE OF FAT BURNING WORKOUT AT HOME

A) GOBLET SQUARTS:- it can be performed with dumbbell, kettle bell, medicine ball. Goblet Squarts require you to hold the weight in front of your chest, so that your hands are positioned as it you are holding onto a goblet. In this exercise fat from overall body will burn, cause it’s a full body movements. In this exercise your squads, calves, glutes, entire core, your arms work and strengthen your grip because you are holding onto the weight. It also help in lifting your bum.
How to perform goblet squarts, please watch this video.

B) MOUNTAIN CLIMBERS:- It is the best way to overall toning and fat burning exercise and it does not require any kind of equipment. It also helps in little bit expansion of lungs which allow you to have more air which will help you to more efficient workout during any exercise.
How to do MOUNTAIN CLIMBERS, please watch this video.

 

C] PUSH UP:- This exercise is old but gold. One of the best benefit of this exercise is that; it can be perform anywhere at any time, and it is a great exercise for your upper body. Here you will activate your more muscles at once and hence you will burn fat more.
How to do PUSH UP, please watch this video.

 

D] HIGH INTENSITY INTERVAL TRAINING (HIIT):- It include jumping jacks and mountain climber both alternatively with sort period of time.
How to do HIIT, watch this video.

E] JUMPING ROPE:- you will lose calories very rapidly with jumping rope. It can burn fat more than running but depends upon intensity. Benefits of jumping rope:

> You don’t need lot of room and space.
> You can do it anywhere and carry its rope anywhere.
> You can do it as indoor if weather is bad.
> Also cost effective.
> it has lots of other benefits like
– most effective cardiovascular exercise which  strengthen your heart and lungs.
– strengthen your whole skeleton & your joints.
– it improve stamina, balance timing, hand eye co-ordination, endurance.

For how to do, watch this video.

F] JUMPING JACKS:- It allows you to work all of the muscles in your body. So all your muscles will tend to have more strong and more grow. And interesting thing is when you are allowing your muscles to grow then you are also forcing your body to burn the fat which is present near those muscles.

G] FARMERS WALK:- It seems like a simple walk, but, will help you a lot to lose your fat.
For how to do, watch this video.

 

Thanks for reading this article, please comment your opinion.

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Mukesh Kushwaha is a young Blogger from India. He is a doctor and he is also very passionate about Blogging. His interested areas are HEALTH & FITNESS, and EDUCATION.

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14 Comments

  1. Wow , what a great article sir, sir I think you have mentioned all the things about weight loss…

    Sir I got lots of important things about weight loss.

    Sir in my previous comments, I asked to you.. MUKESH SIR , ARE YOU SINGLE OR COMMITT….. 💐😊 , But you have deleted that comment , without answer.

  2. One of my friend , sent me link of this article .. and after reading this..

    I feel so lucky for this type of article.

    Will eagerly wait for your next article.

    I am trying to cut my belly fat.
    Thank you dr. Mukesh.

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