The whole weight issue can be a genetic problem. Some people are apparently able to eat whatever they like, in whatever amounts and yet not gain weight. Others spend a lifetime fighting excessive weight, while appearing to eat very modest amounts. This has got to do with two hormones. Leptin regulates body fat and controls appetite. The stimulation of leptin shuts off your hunger and stimulates you to burn more calories. Ghrelin, on the other hand, sends signals to eat.
So your workout has to be tailored, according to your body. Everything depends on your fitness level and how hard your workout is.
Aerobic exercises or cardiovascular training improves blood circulation, lungs work efficiently as it allows for maximum uptake of oxygen, helps in conditioning the heart, helps reduce blood pressure and manage diabetes.
Anaerobic exercises or resistance training builds muscular strength and endurance. This is where fat burn is more effective. An intense session of strength training will help you burn fat for the next 24 hours whereas with aerobic exercise, one does not burn fat post the workout session.
Hence to burn maximum fat and calories, go for high intensity exercises, but make sure your programme has some cardio.
Other tips to check weight gain
Avoid products that have simple sugars, enriched/bleached/refined flour and high fructose corn syrup (HFCS).
Choose unsaturated over saturated. Meals high in saturated fat produce lower levels of leptin.
Don’t confuse thirst with hunger: A great way to counteract your hormonal reaction to food is to make sure that your response to thirst activation doesn’t contain unnecessary calories.
Avoid alcohol. High calories apart, it inhibits leptin and leads you to eat more.
Watch your carbs. Higher carbs intake can also promote fat storage.
Manage your sugars. If you can’t control craving, try a handful of nuts, pieces of fruits and raw vegetables, instead of other kinds of snacks.
The writer is the director of GFFI Fitness Academy.
neeraj.gffi@hotmail.com
