Tip of the day by Biglee - Spice

Tip id the day by Biglee - weights and cardio

Tip of the day by Biglee - Breakfast

Tip of the day by Biglee - The salad diet

Biglee Answers - The biggest fitness industry myth

Biglees blogs - the ketogenic diet

Maintaining diet during the month of Ramadan

Biglee's blog- Eat your food (FATS)

Fat Loss Demystified

Maximise your fat loss

Most people treat their diet and exercise programs as two separate entities. This is totally a wrong strategy if you are looking for the fastest possible results in terms of fat loss.

If you can learn how to maximise your output in the gym in terms of intensity you are 50% through in your goal. If you know how to create a caloric deficit and at the same time get all the vital nutrients, you are 50% through in your goal. Most of the fitness enthusiasts do either one of them and start complaining their genetics for it. If you can do both of them together then i am sure that you will see results of GIANT PROPORTIONS.

Diet and exercise should work together in a very smart, strategic way to yield the fastest fat loss results possible.

Eggs

Eggs are one of the nature's best foods. They are the highest on the Biological value list(a measure of how easily the protein gets absorbed from various foods). Eggs are also loaded with nutrients your body needs, such as choline for brain health and reducing inflammationm folate, iron, zinc, lutein and zeaxanthin for brain health, and ofcourse the fuel for muscle(Protein). In addition to that, they may help you lose weight. In one study, scientists put overweight and obese adults on a reduced-calorie, low fat diet and divided them into two groups: one group consumed two eggs as breakfast and the other group ate same amount of calories from bagels. The egg-diet group had a 65% greater weight loss than the bagel-diet group, and 83% greater decrease in waist circumference over eight weeks.

Nuts for weight loss

Nuts are one of the best snacks for people trying to lose weight and to keep the blood sugar levels under check. Nuts are loaded with heart healthy fats and rich in several nutrients, including vitamin E, magnesium, fiber and protein. Many clinical studies proved that adding nuts to a person's diet did not increase his weight to the extent expected. The clinical trials concluded that nuts might suppress the appetite so that people eat less food later in the day, or that people offset the calories from nuts through increasing energy expenditure. So give a break to the zero calorie sweeteners that you are consuming with your snacks and add a serving of nuts or nutrition bars loaded with nuts to your diet.

Will alcohol affect muscle gain?

Q: Hi Lee, Will drinking alcohol affect my muscle gain?

Biglee: An occasional drink won't hurt much. But binge drinking or having a couple of beers a day is not good for gaining muscle and losing fat. Alcohol is very fattening and it completely screws up muscle growth. Most important of all it kills the free testosterone(male hormone) revolving in your body(testosterone is the main hormone behind muscle building). So try not to drink that often or large amounts

So its better to avoid drinking as much as possible.

How to get flat sotmach?

How do i get a flat stomach and get rid of belly?

In order to tone the muscle and reduce your mid-section do some basic 15 minute abdominal routine which included crunches and leg raises thrice a week.
20-30 minutes of cardio 4-5 days a week will help you to improve your metabolism, burn body-fat stored in all problem areas such as hips, mid-section etc and will help you to get that overall toned look. Training with weights few times a week will also help you reach your goal at a faster pace.
As i always say, diet is 80% of your physique goal, plan on a high protein, low fat diet.

Walking speed

Q:Murali,is it better to walk long distance slowly or short distance fast?

Biglee: To get the most calorie burn from every minute, the best walks are short, fast ones. A 150-pound woman will burn about 170 calories walking very briskly for a half-hour. For the same burn, she’d have to walk for more than 45 minutes at a moderate pace or an entire hour at a slow pace. Speedy walks also win out for boosting cardiovascular fitness because your heart and lungs get stronger each time you push yourself. Any form of walking burns more calories than doing nothing, though. And studies have shown that, no matter the distance or pace, hoofing it helps reduce your risk of heart disease.

Reference: AOL health

Circuit Training

Circuit training is a type of interval training in which various strength exercises are combined to give the benefits of both cardiovascular and strength training workouts. (Some strength coaches combine aerobic exercises and strength exercises). The person doing circuit training does one exercise and immediately takes up the second exercise without rest. ‘Circuit’ means a group of stations positioned around the facility that are to be visited in rapid succession.

Circuit training is an excellent way to improve mobility, strength and stamina. Weight training is a means of toning and building muscles & aerobic is a means of increasing the oxygen consumption of the body in order to improve fat loss. In Circuit training we do a set of 6-12 exercises in succession and hence we improve strength and stamina. As we move from one station to another in rapid succession we increase our heart rate and increase the utilization of oxygen and give the benefit of aerobic exercises. This is the reason why most of the trainers suggest circuit training for those aiming at rapid fat loss.
As we utilize weights, we need to allow time for the muscles to recover. So it is highly advisable to train in circuit training fashion on alternate days. Some fitness freaks train alternate days with circuit training and do cardio activities on non training days.

Sample circuit training chart

(Move from one exercise to the next without rest -just take time to move from one station to another)

Sample circuit training chart for women
Generally women tend to carry more loose flesh in their lower body than their upper body, so more emphasis is placed on lower body.


Cooper Clinic study done in 1982 (source webmd.com)
A study was conducted on the effects of doing circuit workout three times a week. The study had 77 participants, who were divided into three groups.
"One group did not train at all," Westcott says. "One group just did the weights. And the third group jogged in between the weight sessions."
Not surprisingly, the group that didn't train saw no improvement in its cardiovascular fitness. The weights group improved cardio fitness by 12%. And the weights-and-jogging group improved 17%. (The weights group also improved strength by 17% and the weights-and-jogging group improved strength by 22%.)

Healthy eating

Change is the only thing that never changes in life. So we prefer dining out once in a while. People on strict dieting fear eating out. So here I will be outlining some strategies to eat healthy food even while eating out.

Food is not costly in this country, and as a result the portions of food are often large. If you are smart about what you eat, you can get a healthy meal without interrupting your diet.

Avoid fried foods. Frying adds more fat than any other type of cooking. Restaurants often use cheap oils(hydrogenated oils), a source of trans fats.

Avoid dishes cooked with gravy and heavy sauces. Most of the gravy dishes are prepared with fatty pan (butter, ghee, drippings from meat, etc.,). It is considerably high in saturated fat. Sauces are made from cream, which is also high in saturated fat.

Ask the waiter for the size of your serving. If they are bigger than your usual meal, consider sharing your meals with someone else. And it is not a compulsion to eat everything on your plate. Take the leftovers to your home for another meal.

Investigate on how the dishes are prepared. Ask the waiter, whether the meal you are interested in is prepared with butter or ghee or animal fat. If it is, consider asking the waiter if the dishes would be prepared with olive oil instead, or that it be steamed or baked with less fat. Stay away from meal prepared with lots of cream and cheese.

Eat a light snack before going out. Munch on a piece of carrot or fruit before going out. That way you won’t be ruthlessly hungry on your dining table in the restaurant.

Share your dessert. If you have a sweet tooth, consider sharing your dessert with others on your table. This way you will get the full taste, but with only a fraction of the calories, sugar and the fats.

The Green Tea

Green tea is becoming popular day by day with so many new health benefits like fighting cancer, HIV, Asthma, Liver disorder, Heart disease and many more. But here I will limit myself on explaining its benefits as an antioxidant and weight loss agent.

Tea leaves contain the following nutrients and substances:
catechin
caffeine
the amino acid theanine
butyric acid
Vitamins A, B1, B2, B3, C, E, F, P, & U
chlorophyll
minerals
pectin
saccharides
saponin.

Green tea, black tea, and Oolong tea have one thing in common: they all come from the same plant, Camellia sinensis. The only difference between them is that green tea is produced by steaming and drying the leaves while the black tea is produced by withering, rolling, fermenting and then drying the tea leaves. As the green tea does not undergo the fermentation process, its active ingredients remain largely untouched and hence regarded as most potent form of tea.

Green tea and weight loss:

Many studies suggest that green tea extracts may boost metabolism and help burn fat. One study confirmed that green tea improved weight loss and helped maintain weight in overweight persons and in obese individuals. Green tea prevents obesity by stopping the movement of glucose in fat cells. If you are on a healthy diet, exercise regularly and drink green tea, it is unlikely you’ll be obese.
Researchers found out that substances in green tea known as polyphenosls, specifically the catechins, are responsible for the herb’s fat-burning effect. polyphenosls have been noted to promote weight loss by increasing the metabolism of fats by the liver, inhibiting lipase (fat absorption enzyme) in the digestive tract, and providing a feeling of fullness. Catechins do not function as a stimulant.
Another study said that green tea helped you burn 70 calories a day in normal individuals. That is about 7 pounds of fat a year.

Green Tea The Powerful Antioxidant

Antioxidants are substances that scavenge free radicals -- damaging compounds in the body that alter cells, tamper with DNA (genetic material), and even cause cell death. Free radicals occur naturally in the body, but environmental toxins (including ultraviolet rays from the sun, radiation, cigarette smoke, and air pollution) also give rise to these damaging particles. Scientists believe that free radicals contribute to the aging process as well as the development of a number of health problems including cancer and heart disease. Antioxidants such as polyphenols in green tea can neutralize free radicals and may reduce or even help prevent some of the damage they cause.
The antioxidant in green tea is 100 times more effective than vitamin C and 25 times better than vitamin E. This helps your body at protecting cells from damage believed to be linked to cancer.

References

Kovacs EM, Lejeune MP, Nijs I, Westerterp-Plantenga MS. Effects of green tea on weight maintenance after body-weight loss. Br J Nutr Mar 1, 2004;

Katiyar SK, Mukhtar H. Tea antioxidants in cancer chemoprevention. [Review]. J Cell Biochem Suppl . 1997;

From fat to fit

Jay:

My problem area is my stomach -.-

I do about 100 sit ups a day and have been doing so for a few weeks now. 

I was just wondering, I’ve read many sources and they all tell me different things and...

When you do for example these sit ups, do you create abs beneath a layer of visible fat or does the fat get burnt away as well?
 
Any help is appreciated. Thank you.

 

Biglee:

Hey Jay,

Spot reduction of fats is not possible.

Let me give you an example.

If you pick up a mug of water from a tub of stored water, where does the water come into the mug? Is it from the top, bottom or where? Similarly it’s tough to judge the spots from where fats are pulled out. Nature knows best and the laws of nature cannot be broken either.

Generally women have a tendency to store lots of fat around their stomach, hips and butt. It is nature’s choice to help them in maternity and heat radiation. 

So when you do sit ups, it induces work from the stomach muscles and tones them up. But the calories burnt will never be pulled from abs alone. It will be pulled out from the whole body. So for natures choice, the fats will be pulled out lastly from the mid section. 

A better approach to attain physical goal would be to do cardio activities like walking or jogging thrice a week. Train abs and other body parts on non cardio days.

some thing like -------
Monday, Wednesday and Friday -> weight training and abs
Tuesday, Thursday and Saturday -> cardio
Sunday -> Rest

And do not worry about weight training. Women won’t put on lots of muscle as women do not have the right hormone for it. They lack testosterone and they won’t put on much muscle. Instead weights will improve your posture and womanly shapes. To understand better read this one – Weight training for women.

Diet plays a very vital role in it as much as your workout. To make some adjustments to your current diet, consider the guidelines given here – Fat loss diet for all.

Have a nice time in attaining your physique goal. And enjoy what you do.

All the best

Home Workout and Diet for Women

Q. Can u tell me how to lose flab using weights at home. How to reduce the flab on arms n belly fat .I think i should be using lower weights with higher number of reps. So could u plan a workout regimen for me.
My lifestyle is very active, overall I am active and eat quite sensibly.
Here is my food habit.

breakfast : rice based preparation
lunch: rice +gravy...(veg or non-veg)
evening i keep nibbling at biscuits etc....nothing in particular
late supper again rice preparation

I do cooking etc, walk around all the day. (since i have little kids.)

So i need a food chart so that i don miss out the nutrients name of diet n don’t be tuff on hair n skin .I am addicted to coffee like hell. So i m looking for a lifestyle change...i have already brought about changes like reducing the oil in cooking etc.

(Before giving a solution to her problem I ensured that her health conditions are normal and that she did not have any thyroid related problems. Moreover she said that she had few weights at home which helped me in planning a workout regime for her)


A. Let me answer your questions part by part.

1. Spot reduction: Spot reduction of fat is impossible. So let us target at a overall body fat reduction and strengthening the muscles.

2. Diet:
The problem with your diet is, your carbohydrate intake is very high and your protein intake is very low. So based on the diet given by you, we will try to plan a better diet to suit your lifestyle.

You are a coffee addict - so i will allow you to take a big glass of coffee first thing in the morning and then no more coffee for the rest of the day, instead we will switch to green tea once or twice during the day and before evening. Because taking any of caffeine filled food in the evening can disturb your sleep.

Have a leisurely walk in the morning and then have your breakfast

Breakfast
- continue your rice based preparation as you need energy for the rest of your day. But add( 2 egg whites and one yolk to your breakfast and reduce the quantity of rice based prep)

Mid time snack
-1 fruit [or] fruit juice with less sugar and 2-4 badam(almonds)

Lunch
- 2 roti(Indian Wheat bread) and (non veg gravy or gravy prepared with soy or any dal) + any green leafy vegetable (never miss the greens)

Afternoon snack
- green tea + 25 grams peanuts

dinner
- NO rice
take in 2 roti(Indian Wheat bread) + 2 egg white + 1 yolk + veggies


3. Workout:

Here is the workout plan that you will be following 7 days a week for the next few months.
warm up - neck rotation, shoulder rotation, hip rotation, walking on the spot

day 1:
warm up
Push ups 2 sets
dumbbell flys - 2 x 15
dumbbell pull avers - 2 x 15
dumbbell rows - 2 x 15
shoulder press - 2 x 12
lateral raises - 2 x 15
triceps extension - 2 x 20
biceps curl- 2 x 12
bamboo twisting - 5 mins

day 2:
Walking for 30 mins

day 3:
warm up
Squats 2 x 15
squats with wide legged stands 2 x 15
stiff legged dead lift 2 x 15
calf raises 1 x 15
floor crunches - 2 x 20
leg raises - 2 x 15
dumbbell side bends 2 sets to failure

Day 4:
Walking for 30 mins

day 5:
Target problem areas - here we target problem areas, but remember spot reduction of fats is not possible but by targeting them we can make the muscles toned and make them appear in a better shape
Here we will be targeting the butt / gluteus

Butt kicking/Donkey kicks -

This butt kickback can be performed as shown by kneeling down with one leg behind your body slightly raised and bent in a 90 degree position. Now raise the leg as high as you can and slowly lower it to the starting position. This exercise can be very good for physical therapy and other recovery type exercises.
Refer Video guide - http://workouttube.blogspot.com/2008/06/donkey-kicks.html
Perform 5 sets of this exercise

Reverse crunches - 2 x 15
Skipping (rope jumping) - 10 mins (this will help you improve the overall shape of the body)

Day 6 :
Walking for 30 mins

Day 7:
rest

For the first two weeks you will follow this program, after that you will be changing the cardio to slow jogging and so on...

Always remember, you have to stay active throughout the day. So play with your kids when ever you get time to play...

As weeks progress you can increase the number of walking sessions that you perform.

All the best for your fitness goals.