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[pooja0402]

My Weight Loss Story (Part 8) - Mission Abs

+ Phase 6 (Abs)

Thanks to running & Zumba, I was shredding from all over, except the stomach... 

While, the stomach has always been my problem area, pregnancy added a whole new dimension (& multiple layers) to it. I mentioned a big deflated, de-shaped bag, well it was still all that, but, thank god, with all the working out, a much smaller one. Then, began 'Mission Abs' - post natal exercises (that focused on body parts that go out of shape post pregnancy, which is pretty much all :)) substituted with exclusive ab workout. After belly burning cardio, it was abs time. Thanks to YouTube, I did get to do different ab exercises every single day of the 5 day work-out week for 5 months at a stretch & my stomach, slowly but surely began to at least look like one but it's still a long haul, and by now, I am convinced that my tummy, not only has a character of its own, which visibly stands out, but also a mind of its own & it will take it's own sweet time to settle back. Or maybe, since it took 18 months (9+9, since I have two kids), it will take that long to get back to shape & on my part, I still plan to do my crunches, leg lifts, planks, burpees, twists, turns & whatever else it takes, with a hope that the belly will budge someday...

Lesson 4 : Trouble zones need intensive (& disproportionate effort & time). They do get in shape but painfully slowly. One has to be at it & finally, what the heck, one has to have some problem areas, else what's the fun :) 

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[pooja0402]

Training Plan for 5K Run in 1 month

This is a run/walk to continuous running program. Each week make slight increases in the run distance while making small decreases in the walk distances. After four weeks, you'll be able to run the 5K distance without a walking break. Of course, if you want to take a walking break during your 5K, go right ahead! Just Run! It's Fun :)

Week 1: Day 1: Run 10 minutes, walk 1 min – repeat 2 times Day 2: Rest or cross-train Day 3: Run 12 minutes, walk 1 min – repeat 2 times Day 4: Rest Day 5: Run 13 minutes, walk 1 min – repeat 2 times Day 6: Rest or cross-train Day 7: Rest Week 2: Day 1: Run 15 minutes, walk 1 min - repeat 2 times Day 2: Rest or cross-train Day 3: Run 17 minutes, walk 1 min, run 7 min Day 4: Rest Day 5: Run 19 minutes, walk 1 min, run 7 min Day 6: Rest or cross-train Day 7: Rest Week 3:  Day 1: Run 20 minutes, walk 1 min, run 6 min Day 2: Rest or cross-train Day 3: Run 24 minutes Day 4: Rest Day 5: Run 26 minutes Day 6: Rest or cross-train Day 7: Rest Week 4: Day 1: Run 28 minutes Day 2: Rest or cross-train Day 3: Run 30 minutes Day 4: Rest Day 5: Run 20 minutes Day 6: Rest Day 7: Race! Run 5K (3.1 miles)

Remember: 

Start this plan only if you have been active in the preceding 1 month or already run 1km comfortably.

If you have to chose, focus on running time 1st, once you are comfortable running 30 mts (ideal for a 5K), focus on distance covered (& don't be shocked if you are doing only 2.5K in 30 mts! It's heart-breaking but normal), just keep increasing your pace/speed & you will eventually get to the goal in the ideal time & if that doesn't happen before your race day, it's ok, just walk the remaining distance at the race & resolve to return when you are fully race ready, even if @ another place, another time...

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[pooja0402]

Diet or Exercise?

Ever seen a friend lose 5kgs/10lbs in a month with a pill/crash/fad diet while you were huffing, puffing & almost dying doing that extra minute of workout everyday & still not getting that result? Now, whether it was the fact that I love food too much to give it up or my cynicism basis what I had seen & read about fad diets - long term adverse health impact, saggy skin & getting back the weight & more post going back to normalcy, I didn't succumb to the temptation of a fad diet & am so glad I didn't. My verdict from a decade long struggle & eventual success of losing big in 6 months & finally months of peace of maintaining it is that you DON'T need a pill/crash/fad diet to lose big. Eating right (healthy) is essential but exercising right is THE key. Here is why:

The Longer-term Fix - Exercising beefs up the metabolism so once you are done with losing, you can actually win (Read: Relish that chocolate/sweet/pizza without needing to run that extra mile). Dieting on the other hand has a shorter term impact, the weight comes right back within weeks of getting back to a regular diet.

The After-burn - A great cardio helps you burn fat hours post your work-out. Further, exercise builds lean muscles needing extra calories to be burnt, just to maintain. So, exercise enables you to burn calories even while you literally do nothing! With dieting, on the other hand, the lean muscles are lost before fat is, so the weight comes right back when you revert to normalcy

The Fun Factor - Whether it's the form (run/cycle/swim/dance/play/yoga), the place (outdoors/swanky gym/home), the company (yourself/spouse/friends/family/kids) or the impact (happier/fitter/stronger), you are likely to find one or many reasons to love it & hence continue with it. Food deprivation on the other hand, can be depressing, at least for some of us :)

The Challenge - Once you are into working out, it's fun to push yourself to achieve more - faster, longer, better & it's great to see yourself emerge stronger out of each challenge. Crash/fad diets on the other hand could leave you physically weaker.

The Impact: Working out gives you a lean, toned, sculpted look, which makes you feel/look great, while a crash/fad diet is likely to give you sagging/lose skin that eventually, only exercise can fix. 

So, next time, when tempted with a fad diet, be sure which way to go - the workout way :)

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[pooja0402]

5 Pointers to Run Right & prevent pain/injury.

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Access TheNewU channel on YouTube for fun Zumba/Dance/Running/Workout videos/playlist: https://www.youtube.com/channel/UCV2rkPqLbGPoQP5g2fuX2Dg/playlists

[pooja0402]

Know 5 essentials of Running. I learnt the hard way, you shouldn't :)

Join the TheNewU community on facebook to lose weight fast, the fun way, get fit & stay that way: https://www.facebook.com/TheNewUcause

Access TheNewU channel on YouTube for fun Zumba/Dance/Running/Workout videos/playlist: https://www.youtube.com/channel/UCV2rkPqLbGPoQP5g2fuX2Dg/playlists

[pooja0402]

My Weight Loss Story (Part 7) - Run! Its Fun!

+ Phase 5 (Run Outdoors)

As mentioned (in my earlier blog), I had to beat the retreat (from running @ the Gym), since I had to do the tennis run for my son, but I was determined to find a new (battle) ground to resume the war against my weight. And I did! A park, 5 mts walk from the tennis court- beautiful & empty :) So, in peace, I re-started my 2 mt walk +1 mt run drill, for 30 mts, on the jogging track, at a place I love - the great outdoors :)

I could take in the fresh air, feel the wind in my hair, soak in the greenery, hear the rhythmic sound of my breath & rejoice at the sound of my heart pounding @ the fat. Perfect! But, what was that excruciating pain in the knee?! I had felt some while running @ the treadmill, but this was more. I shrugged it off, thinking it would pass, just as the puffing/panting/nearly dying feeling had when I had started to run. By the 2nd week the pain was unbearable. I stopped, lest I was stuck with an injury!

And then, I met a runner friend who advised me to change my shoes (get running ones), change the surface (garden not concrete) & get knee support. I did! It worked! And then, there was no looking back. I built up the tempo slowly but steadily, till I was running 40 mt straight, by the 3rd month. I braved icy winds to run & it was exhilarating to beat the cold with the run. I would enter the park looking like an Eskimo & emerge looking like I had been in the Bahamas. The season changed from icy winters to spring & so did the company- I now had a bunch of carefree urchins to run along with & to cheer me on & my 9 month old bonny baby to babble/smile at the completion of every victorious round. It got better - I lost 1kg every week! But then, the weather changed again - too hot for my son to play tennis & for me to run, so we bid adieu then, with a promise to return. And yes, the war had nearly been won- I had lost 12 kgs in 4 mths!

Lesson 4: I lost weight with running & gained mental & physical strength. Am so glad I shocked myself out of my comfort zone that 1st time on the treadmill.  

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[pooja0402]

My Weight Loss Story (Part 6) - Run? Really?!

+ Phase 4 (Run @ the Gym)

In an earlier blog, I mentioned, how by destiny & by design my tricks changed & so did I. Well, the transition from walking to running happened by chance & that too at a place I usually run away from – the Gym! You see, I am an outdoor person. Even while working-out @ home, I need doors/windows open to let the fresh air in, so, to be locked up in a cold basement with machines & TV as my company was really not my thing, but then destiny had some other designs- Suddenly, my walking gang got busy & if you get used to company, walking alone is never the same. A day or two manageable, but every day for a month can be a real drag! And then came January- too cold, not for me, for my baby & my maid, and then it began to rain- cold & rain… But then I am not one to give up- when faced with a challenge my instinct is to find a solution, I guess 7 years of working @ a start-up does that to you, so when, the weather gods closed the door on me, another door opened, the Gym, right in my apartment complex. Actually, the door had opened 7 years back (when we moved in) but I only saw it then. So, while kids played snugly at home, I was off, albeit reluctantly, to the gym.

At the gym, I only had the instructor for company. Best time to ask the million dollar question - how do I lose weight?!!!! Pat came the reply - RUN! I was bamboozled! I had not run since school. I could walk for hours at a stretch but run, well not even for 2 sec. Well, wait did I even know how to run?! I guess the trainer read my face, since he asked - can you walk? Oh yes! Fast? Yes. Ok, so walk for 2 mts @ 6km/hr & run for 1 mt @ 7.5km/hr & do that drill for 20 mts, keep increasing the running duration & lowering the walking one, every week over next 4 weeks. Well, I could try that. There was, after all no one that day @ the gym to laugh at me, if I looked like a fool or worse if I stumbled & fell, so I ran- 2 mt brisk walk & 1 mt run. Wow! I CAN run! Pant & puff! But I CAN run! The knee really hurts, but I CAN run!!! I think I am gonna die, but hey I can run! It was tough but very liberating. And in 2 weeks I could actually do the drill without feeling like it was gonna kill me. To top it all, I lost 2 kgs in 2 weeks! Unbelievable! Running on the tread-mill, was after all not such a bad thing...But then, my son started tennis & I had to do the drop/pick drill. Alas! No more running @ the Gym. Just as I was waging a winning war against my weight it was time to beat the retreat… 

Lesson 3: Running was a super weapon against weight for me, but I had to literally shake & rattle myself out of my comfort zone to discover it. Perhaps when the weight does not budge, its best to jolt & shock it!

Join the TheNewU community on facebook to lose weight fast, the fun way, get fit & stay that way: https://www.facebook.com/TheNewUcause

Access TheNewU channel on YouTube for fun Zumba/Dance/Workout/Running videos/playlist: https://www.youtube.com/channel/UCV2rkPqLbGPoQP5g2fuX2Dg/playlists

[pooja0402]

Daily Cardio Challenge

[pooja0402]

The Daily Challenge

Did you challenge yourself today? Did you push yourself to do better, faster, longer? Remember, to change you need to challenge yourself everyday. Its not easy, but its worth it.

If you are serious about losing weight & getting fit you need to build to 1-2hr. of cardio daily, 5-6 times a week. Remember, to lose 0.5-1kg/week, one needs to burn 700-1400 calories/day*. Pick your challenge & go for it:

Brisk walk (@5.5km/hr) = 250 Calories

Run/Jog (@ 8km/hr) = 500 calories

Cycle (vigorous @20km/hr) = 500 calories

Circuit training = 544 calories

Tennis (singles) = 544 calories

Zumba/Dance = 560 calories

Swim (vigorous freestyle/breaststroke) = 635 calories

Squash = 816 calories

For fun Zumba/Dance/Running/Work-out videos access TheNewU channel on YouTube: https://www.youtube.com/channel/UCV2rkPqLbGPoQP5g2fuX2Dg/playlists

 *Refer to blog on 'Science of weight loss' to calibrate your ideal calorie burn & intake as per your weight loss target, age, weight & physical activity: http://pooja0402.tumblr.com/post/96968665486/the-science-of-weight-loss

Join the TheNewU community on facebook to lose weight fast, the fun way, get fit & stay that way: https://www.facebook.com/TheNewUcause

[pooja0402]

Burn it with Bhangra & have fun times with friends/family this week-end!

In keeping with the festive mood look what I found- Bhangra! In my opinion Bhangra, another great Indian traditional dance form is a complete workout & packs in more calorie burn per hour than any other dance form/cardio (& in my weight loss quest, I have tried many this year :)). Try this & let me know your verdict? What’s more, it’s fun, so get your friends/spouse/kids (if you have any) to join in & have some fun family time this week-end.

Warning: Do a warm up before this. Its intense.

Join the TheNewU community on facebook to lose weight fast, the fun way, get fit & stay that way: https://www.facebook.com/TheNewUcause

Access TheNewU channel on YouTube for fun Zumba/Dance/Workout videos/playlist: https://www.youtube.com/channel/UCV2rkPqLbGPoQP5g2fuX2Dg/playlists

[pooja0402]

Work-out Garba style! Do the traditional Indian dance to Bollywood beats - Dholi Taro (Hum Dil De Chuke Sanam) @ TheNewU Channel on YouTube this festive season. 

Join the TheNewU community on facebook to lose weight fast, the fun way, get fit & stay that way: https://www.facebook.com/TheNewUcause

Enjoy Zumba/Bollywood/Dance/Workout videos on TheNewU channel on YouTube: https://www.youtube.com/channel/UCV2rkPqLbGPoQP5g2fuX2Dg/playlists

[pooja0402]

Navratri Special Food Plan

Navratri is here! Enjoy the yum Navratri fare without putting on the pounds/kilos.Navratri Special food plan, in line with your weight loss goals:

Day 1

Bf: Makhana & milk Lunch: 1 medium potato & curd Dinner: Kutu chila & petha

Day 2 Bf: 2 Vrat laddu & tea/ milk Lunch: Samak rice & curd Dinner: Samak kheer

Day 3 Ff: Fruits  Lunch: Paneer tikka 100gm & petha Dinner: Paneer 100gm bhurji

Day 4 Bf: Makhana & milk Lunch: Sabudana khichadi Dinner: Sabudana kheer

Day 5 Bf: Fruits Lunch: Singhada chila & curd Dinner: Fruits & milk

Day 6 Bf: Potato sabudana tikki Lunch: Fruits Dinner: Kuttu chila

Day 7 Bf: Samak rice Lunch: Paneer bhurji Dinner: Fruit milk

*Cook in non stick. Use 1 teaspoon oil 5ml a day. Take fruits thrice a day. Avoid vrat namkeens mixtures, chips, out of home food, fried food.12-16 peanuts max in a day. No dry fruits

Courtesy: SANOVIDE HEALTH STUDIO

Join the TheNewU community on facebook to lose weight fast, the fun way, get fit & stay that way: https://www.facebook.com/TheNewUcause

Subscribe to TheNewU channel on YouTube for fun Zumba/Bollywood/Dance/Workout videos to get fit, the fun way: https://www.youtube.com/channel/UCV2rkPqLbGPoQP5g2fuX2Dg/playlists

[pooja0402]

Bollywood/Zumba - Navratri Dance - Nagada Dhol Baje (Ram-Leela)

Navratri-the Indian festive season is here! And what's Navratri without the dhol & dance. Do the traditional dance to dhol beats from the Bollywood number - Nagada dhol from Ram Leela on TheNewU channel on YouTube. Burn mega calories & get in the festive mood...

Here's the story - a friend invited me to join a Navratri dance class in the morning. Wanted - Yes! Could - No. Morning is the only time I get to do work @ home, while my baby sleeps & son is off to school. While I was beginning to feel a little sorry for myself, another friend regretted too, since she needed to be around when her son got back from school. So, I figured I was not the only one wanting to have some festive fun, but not being able to step out. Then, I found this. Did nagada dhol 5 times this morning. Am pepped & so in the festive mood. Bring on the dhol :)

Join the TheNewU community on facebook to lose weight fast, the fun way, get fit & stay that way: https://www.facebook.com/TheNewUcause

Subscribe to TheNewU channel on YouTube for fun Zumba/Dance/Workout videos to lose weight & shred: https://www.youtube.com/channel/UCV2rkPqLbGPoQP5g2fuX2Dg/playlists

[pooja0402]

The 1000 Calorie Food Plan

No, I didn't have one of them 1000 calorie food plans while I was struggling with weight loss myself. Well, not only was I then naive & unaware about the nuances of weight loss. I am now - read 'The Science of weight loss' (http://pooja0402.tumblr.com/post/96968665486/the-science-of-weight-loss) but also delusional...

As mentioned, I belonged to the foodie & burn it off school of thought & assumed I could eat what I wanted, so long as I burnt it off. Well, true if you are 18 and spend most of your time running to or away from class/lectures. Or walk for 2 hours (to save on the transport cost) to shop. Or stand in a queue for 3 hrs., to watch the next movie show because you just missed the last one. Or play a vigorous sport for an hour because you just can't stand to lose a match. Or walk for hours around campus gossiping with friends. Or post dinner, move from one hostel room to another socializing. Or dance (nearly) every night @ a birthday party in the hostel. You see, you do that as a part of your regular college life without realizing you are exercising/burning calories. Ah! The joys of college life...

And also true if what you like is a small brownie occasionally, not if your outing is incomplete without a full hot chocolate fudge ice-cream/chocolate fondant cake, all to yourself. Well, I was that and more at 18 & while at 30 my activity was down to 30 mts aerobics, running after kids (some would argue that, that's serious calorie burn :)) & driving to/from work, my foodie-ism was not. In fact, it had only grown, thanks to the proliferation of all the amazing restaurants & unlike before, my ability to rightfully pay for it. Therefore, in retrospect, again, it is no wonder I became what I became, but at that time it seemed rather puzzling - I was eating as before & working out too, so, really, what was wrong!!

Well, finally the delusion broke, but, not until I had nearly broken my body (jumped/hopped/skipped for 2 hrs daily for 1 month) & yet the damn scale had not moved. Tough times call for tough measures & finally post multiple hits & tries, I finally did measure up my food to my age & my weight loss target. More on that hit & try saga later. For now, I have a specially designed 1000 Calorie Food Plan for you from Vandana Sarin, a certified nutritionist who has worked with Sitaram Bhartiya Hospital & VLCC. No starvation. No fad diets. Only healthy eating. A 1050 Calorie weight loss Diet Plan, for an average* normal (healthy**) overweight person:

Early-morning: Tea/Coffee (without sugar)

Breakfast: Milk (250ml) + 5-6 almonds + Veg. Sandwich (1 slice bread + cottage cheese + cucumber/tomato/lettuce/mint chutney) or Egg & 1 toast.

Mid-morning: 1 Fruit (except banana/grape/chikoo/mango) or roasted chana (fistful) & veg. soup (no cream/butter/cornflour)

Lunch: 2 small chapattis (with added wheat bran/besan/choker)/Whole meal/Multigrain bread or 1 bowl brown rice + 1 bowl green leafy vegetable + 1 bowl another vegetable

Evening: Sprouts/Sprout salad & Tea/Coffee (without sugar)

Dinner: 1 bowl of soup (optional) + Salad + 1 bowl vegetable + 1 bowl dal/pulses/legumes/beans (or 150 gm chicken/fish)

*For specific calorie intake basis personal profile & weight-loss target refer to: http://www.calculator.net/calorie-calculator.html

**In case you suffer from hypo/hyper thyroidism/high colestrol/other health issue, pls. consult your physician before starting this plan.

***Bowl refers to 125-150 ml.

***All quantities specified are post cooking

Join the TheNewU community on facebook to lose weight fast, the fun way, get fit & stay that way: https://www.facebook.com/TheNewUcause

[pooja0402]

Track Calorie Burn - Mobile App (MapMyFitness++)

You can also track calorie burn using your mobile - via #mobile-apps. Check out #Mapmyfitness: http://www.mapmyfitness.com/app/

Review from a member of TheNewU community:

'I have used MapmyWalk. Its a great app so in addition to FITBIT or Moves (free APP on the phone) i also put on map my walk when i am walking. Gets you moving faster. I love the split pace feature and the ability to see the entire workout history at a glance.'

Join the TheNewU community on facebook to lose weight fast, the fun way, get fit & stay that way: https://www.facebook.com/TheNewUcause

[pooja0402]

Track Calorie Burn - Apple watch

It just occurred to me that its uncanny, that the title of my previous post 'Change the Status Quo' is also that of my most loved companies - #Apple or is it that I haven't stopped thinking of the #Apple #iwatch since its launch announcement on the 9th Sept. Anyone else suffering from the hangover?? Besides the fact that I love all Apple products. Am specially keen on this for its #fitness app/activity tracker. Here's the lowdown: http://www.wired.com/2014/09/apple-watch-fitness-apps/

Oh! I forgot to mention the #Apple #iwatch is gonna cost $350 & will need to be paired with #iPhone5/6 (Ouch!).

But, on the subject of 'The Science of Weight loss' (earlier blog: http://pooja0402.tumblr.com/post/96968665486/the-science-of-weight-loss) wouldn't it be great if we exactly knew how much we burn when we #walk/#run/#cycle/#dance etc. so we can work-out smarter? Yes. There are online sites/apps which give you estimations (shared in an earlier blog: http://pooja0402.tumblr.com/post/96968665486/the-science-of-weight-loss) & the #tread-mill/#cycle which tells you precisely, but what about those of us who love the outdoors...

Join the TheNewU community on facebook to lose weight fast, the fun way, get fit & stay that way: https://www.facebook.com/TheNewUcause

[pooja0402]

5 posts!