Sculpt

Sculpt recognizes Mr. Chetan Malhotra as the Sculptian for the month of January 2012.

In 6 months Chetan has lost 13 kgs and 8 inches from waist. It’s a commendable achievement. He has lost fat weight and gained quality muscle mass.

Regularity and following the diet schedule has helped him achieve his goal. His next target is to gain muscle mass and we wish him all the best…

Teena Bansal.

Lost 8 kgs and overall 14 inches in 4 months.

Nidhi Malhotra

Lost 2 inches from waist, lost inches overall and 2 kgs in weight in less
than 3 months.

Lost 12 kgs in weight and 5 inches
from waist.

Mr. Himanshu Rao

Need not say what he achieved.

Himanshu, we are proud of you.

Mr. Krishan Ahlawat

Lost 15 kgs and 5 inches from waist in 5 months.

Supriya Gupta

Lost 4 kgs & 4 inches from waist.

Ms. Gunjan Gambhir

Lost 7 kgs and 4 inches from waist.

Ms. Anita Sindhu

Lost 7 kgs in weight and 4 inches from waist.

Ms. Komal Diwan

 Lost 9 kgs in weight and 10 inches from waist in 2 months.

Mr. Navdeep Singh.

Lost 8 kgs and approx 3 inches from waist in 3 months.

 Mr. Manu Gandhi 

Lost 8 kgs in weight, 2 inches from waist and has gained quality muscle mass in 5 months of regular workout.

Mr. Ayush Bhargava 

Lost 4 kgs in weight and 2 inches from waist in 3 months.

Mr. Shashilpi Krishnan

Lost 30 kgs in 6 months

Mr. Ajay Sharma

Delivered the following results within 4 months.

 Waist size from 34” to 31”, Biceps from 13.5” to 15.5”

Chest from 38” to 41”, Weight from 78 kgs to 71 kgs

  Rajan Kehar

Lost 6 kgs of fat weight, 2 inches from waist

and overall reduction in inches in 6 months

along with gain in muscle mass.

 Some of our Gutsy SCULPTIANS accepted our Challenge and participated in the Adrenaline Challenge – 2 held on 21.08.2010 & 28.08.2010.

                                                                          Ms. Neha Ahuja

Lost 06 kgs of fat weight and overall reduction in inches in 4 months.

Baldev Raj Bhatia

Sculptian for the month of August 2010.

Lost 23 kgs and 6 inches in 10 months.

 APARAJITA SEN

Lost 10 kgs of Fat weight & 3.5” from waist in 10 months. She achieved all this by working out in the Gym for only 6-7 times in a month.

  Raman Keher

Lost 10 kgs of Fat weight,

4 inches from waist &

gained quality muscle mass.

HARISH DABAS

 Lost 14 kgs of Fat weight &

6 inches from waist in 7 months.

 Hoshiyar Singh

Lost 4 inches from waist and gained quality muscle mass.

 On 27.02.2010, Sculptians had a blast together. The venue was Club 18 at Vipul Agora Mall, Gurgaon.

SAPNA SHARMA

Lost 12 kgs in 4 months.

  Simranjeet Singh

Gained Quality Muscle Mass and Definition

Harish Agwane

Lost 10 kgs of fat weight, 4 inches from waist and gained quality muscle mass in 10 months.

Special Population ( People suffering from diseases like Hypertension, Coronary Artery Disease, Diabetes Mellitus, Arthritis & Osteoporosis)

Exercise & Diseases

 Exercise can prevent diseases.

 By now we all acknowledge that exercise is a necessary tool which helps in improving health, prevents diseases and hence decrease health care costs. Exercise has beneficial effects on almost all organ systems of our body ensuring better functioning and preventing a wide range of diseases.

 Regular exercise improves health by:

 -       Reducing the risk of dying prematurely from diseases.

-       Reducing the risk of developing diabetes, Hypertension and other heart related diseases.

-       Reducing the risk of colon, breast and prostate cancers.

-       Helping maintain a healthy weight and develop a positive body image.

-       Helping build and maintain strong bones and muscles and thus healthy joints.

-       Helping older people with better functional independence i.e. being able to perform their daily tasks with ease and reducing incidences of falls by making their bodies stronger.

-       Reducing risk of osteoporosis which is a brittle bone disease.

-       Improving immune system (body’s internal system which fights diseases).

-       Reducing feelings of depression and anxiety and enhancing sense of well being.

 Exercise can control diseases

Various diseases such as hypertension or high blood pressure, diabetes, arthritis, obesity, osteoporosis etc. can be controlled with exercise, medication and proper nutritional care. Thus, an active disease ridden individual can live a better life and has a lower mortality (death) rate than a sedentary disease ridden person.

Benefits of exercise on various diseases:   

1.   Coronary Artery Disease (CAD) 

Coronary Artery Disease (CAD) or Coronary Heart Disease (CHD) is a medical condition in which plaque builds up inside the arteries which supply oxygen-rich blood to the heart muscle.

Fat, cholesterol, calcium and other substances present in the blood leads to the formation of plaque. Plaque reduces the oxygen-rich blood flow to the heart muscle by narrowing the arteries which can cause angina (chest pain) or a heart-attack.

CAD is a very common heart disease and a leading cause of death all over the world. There are various risk factors for this disease which are all interconnected but can be modified with exercise.

1)    Cigarette Smoking: Smoking tobacco increases the risk of CAD. Smokers are at a greater risk for heart disease than non smokers. With regular physical activity, smokers are likely to cut down or stop the habit. The risk of heart disease decreases within a year of smoking cessation along with regular exercise.

2)    Hypertension: The risk of heart disease increases with an increase in blood pressure. Systolic BP>= 140 mmHg or Diastolic >=90 mmHg is a risk factor. During exercise, the heart muscle is forced to beat faster to keep up with the body’s oxygen demands. This makes it stronger. The blood vessels which supply oxygen-rich blood to the heart also become flexible and are better able to dilate (expand) enhancing blood vessel function and lowering the chances of hypertension. There is an approximate reduction of 10 mmHg in both, Systolic & Diastolic BP in people with mild to moderate hypertension, if they exercise regularly.

3)    Dyslipidemia: This refers to abnormalities in blood lipid and lipoprotein concentrations. CAD risk increases if low density lipoprotein (LDL), which is bad cholesterol is greater than 130 mg/dl or High-Density Lipoprotein (HDL), which is a good cholesterol is less than 40 mg/dl or if total cholesterol is greater than 200 mg/dl. Exercise raises HDL and when combined with a nutritious low fat diet, it lowers the LDL.   

4)    Diabetes Mellitus (DM): (DM is explained in the articles that will follow). If your fasting blood glucose is greater than or equal to 100 mg/dl, you are at CAD risk. Exercise has an insulin like effect which enhances the utilization of Glucose even in the absence of sufficient insulin. Physical activity decreases insulin requirements for people with diabetes. Thus it improves insulin sensitivity and glucose utilization in the body in people with type 1 DM. Exercise enhances fat loss in people with type 2 DM along with improved insulin sensitivity & glucose utilization. Exercise also help burn excess fat and keep a check on your weight. People with a healthy weight are less likely to develop diabetes.

5)    Obesity: Being overweight or obese has a direct relationship with all other risk factors of CAD. The risk is greater in people with a lot of fat on the abdomen. A waist circumference greater than 40 inches for men and greater than 35 inches for women or Body Mass Index (BMI) > 30 kg/m2 (Weight in kg divided by height in meter square) or Waist to Hip Ratio (WHR) >= 0.95 in men and >=0.86 in women represent obesity. Exercise helps in burning excess calories. With regular exercise, there is a reduction in overall body fat. Decreased abdominal fat reduces the risk factors for CAD, including dyslipidemia, type 2 DM and hypertension. A combination of diet and exercise is the only way to lose excess body fat & maintain a healthy weight.

6)    Sedentary lifestyle: People who do not participate in a regular exercise program for at least 30 minutes or more on most days of the week, carry a risk of CAD. Sedentary lifestyle triggers other risk factors for CAD.

People diagnosed with CAD still have bright chances to control the disease if they start exercising as advised by their doctor. Exercise reduces mortality in people with CAD.

“It is the position of the American College of Sports Medicine that most patients with coronary artery disease should engage in individually designed exercise programs to achieve optimal physical and emotional health. The exercise programs should be modified as indicated by the patient’s cardiovascular and general medical status.”

Exercise prescription for CAD Patients

A)        Aerobic or Cardiovascular exercises

Mode:

Walking, Jogging, Cycling, Swimming, Group Aerobics and Rowing.

Intensity:

Moderate intensity of 40% to 70% of HRR (Heart Rate Reserve).

HRR = [(MHR – RHR) x Training Percentage i.e. 40% to 70%] + RHR

MHR: Maximal Heart Rate = (220 – Age)

RHR: Resting Heart Rate = Your Heart Beat in a minute calculated early morning before getting out of bed.

HRR is a method to determine the heart rate at which an individual should be doing an aerobic activity. To know your individual heart rate, you will have to consult your doctor or a qualified fitness professional. 

Frequency:

3 to 5 days per week.

Duration:

Start with a 5 to 10 min warm up including stretching exercises followed by a 20 to 40 minutes of continuous aerobic activity and a cool down of another 5 to 10 minutes.

B)        Resistance Training:

2 times a week consisting of 10 to 12 exercises for the entire body with 2 to 3 sets of 10 to 12 repetitions.

2.   Hypertension 

Hypertension is commonly known as high blood pressure. Blood pressure (BP) refers to the pressure of blood which is forced on the inside walls of the blood vessels with every heart beat. The average resting BP is 120 mmHg (Systolic) / 80 mmHg (Diastolic) but when this force exerted by blood is equal to or exceeds 140mm Hg or 90 mm Hg,  it is considered high and abnormal and the medical condition is called Hypertension. Hypertension is a heart disease and it increases the possibility of having a heart attack. It is clustered with other risk factors associated with heart disease (example Dyslipidemia, obesity, diabetes). Most of the people with hypertension fall into the moderate or high-risk category for heart diseases.

Exercise can control hypertension by strengthening the heart muscle, increasing the heart’s working capacity, improving blood flow & hence lowering blood pressure. It also helps in decreasing body fat which is one of the causes of high blood pressure. Most individuals have a mild to moderate increases in BP which can be controlled by following an exercise regime, losing excess body fat, reducing salt intake and eating a healthful diet. Exercise reduces the BP by approximately 10 mmHg, both systolic and diastolic, in people with mild to moderate hypertension.

If the BP is very high, say 160/100 or above, medical treatment should be the first step. Once the BP is under control with medications, exercise can decrease it further. In any case, it is always important to consult a doctor.

Exercise prescription for Hypertension Patients

A)        Aerobic or Cardiovascular exercises

Mode:

Brisk walking – treadmill or outdoors, cycling – stationary or outdoors, swimming.

Intensity:

At a moderate intensity of 40% to 70% of HRR(Heart Rate Reserve).

Frequency:

Minimum 3 to preferably 7 days a week.

Duration:

30 to 60 minutes. You may do it in parts of 3 sessions of 20 minutes or multiple bouts of short duration (10 to 15 minutes) throughout the day.

B)        Resistance Training:

Weight training should be done twice a week. Light weights with more repetitions is suggested.

Important:

Avoid isometric exercises, i.e. where you have to hold or pause for a few seconds and avoid Valsalva maneuvers (holding the breath while weight training or any other exercise).

3.   Diabetes Mellitus (DM) 

Diabetes Mellitus is commonly known as Diabetes. It is a group of metabolic diseases which disrupts normal metabolism, i.e. the process of converting food to glucose (energy) on a cellular level. It results when the body does not produce enough insulin or if it does, the body cells fail to efficiently respond to insulin. 

Insulin is a hormone secreted by the pancreas (a large gland behind the stomach) in our body when we eat food. Its function is to help the body cells use sugar in the form of glucose for energy. This sugar in the blood comes from food and fluids (except water). When we eat food, the pancreas produces the required amount of insulin to stimulate the cells so that they absorb glucose from the blood and store it in the form of glycogen for growth and energy. In people with diabetes, the pancreas either produce insufficient or no insulin at all or if enough insulin is produced, the cells fail to respond appropriately. Thus excess glucose builds up in the blood.

A fasting blood glucose of 126 mg/dl or greater indicates diabetes.

There are three types of diabetes.

Type 1 Diabetes: In this condition, the pancreas produce very little or no insulin at all. An individual with type 1 diabetes will have to inject insulin everyday.

Type 2 diabetes: This is the most common type of diabetes in which the pancreas produces enough insulin but for some reasons the body cells resist to respond to this insulin. This is called Insulin resistance. Thus excess glucose builds up in the blood because the body is not able to use it as fuel.

Obese people are at a greater risk for type 2 diabetes. Extra fat around the mid-section (abdomen) increases the risk of developing resistance to insulin.

Type 3, Gestational Diabetes: This type of diabetes develops during pregnancy. Usually it disappears after child birth but there are chances that a woman, who had gestational diabetes, develops type 2 diabetes sooner or later in life.

Diabetes affects almost every part of the body. It often leads to vision disturbances (blindness), cardiovascular disease (heart & blood vessel disease), stroke (loss of brain function due to lack of oxygen-rich blood), kidney failure & nerve damage. It can complicate pregnancy and lead to birth defects in a child. The treatment for diabetes involves medication, healthy diet and regular exercise as advised by the doctor.

During exercise, the muscles use sugar from the blood for energy thus bringing down the blood sugar level. The amount of blood sugar level reduced depends upon the duration (how long) and intensity (how hard) of exercise. Regular exercise helps burn body fat in obese people and hence reduces their risk of developing type 2 diabetes. A well planned exercise regime lowers blood sugar by improving insulin sensitivity. It reduces insulin resistance by helping the cells accept insulin efficiently. It improves blood circulation, strengthens heart & lungs, control blood pressure and maintains a healthy weight. All this decreases the risk of diabetes-related complications.     

Exercise prescription for Diabetes

A)        Aerobic or Cardiovascular exercises

Mode:

Brisk Walking, Jogging, Cycling, Swimming & Group Aerobics.

Intensity:

50% to 80% of HRR (Heart Rate Reserve).

Frequency:

3 to 7 days per week. Daily exercise will help more in controlling glucose levels.

Duration:

20 to 60 minutes.

B)        Resistance Training:

Train with weights for a minimum of 2 times a week with a gap of at least 48 hours between sessions. Light weights with more repetitions are suggested. Start with 10 to 15 repetitions and then progress to 15 to 20 repetitions.

Special Considerations:

1. Glucose levels should be monitored pre and post exercise.
2. An individual should not exercise if fasting glucose level is greater than 250 mg/dl.
3. Insulin should not be injected into exercising muscle. Injection in the abdomen is recommended.
4. Hypoglycemia (Low blood sugar levels or a rapid drop in glucose) is common condition for people with diabetes who exercise. They should check with their doctor for signs and symptoms of hypoglycemia pre and post exercise.

4.   Arthritis 

Arthritis is a disease characterized by stiffness, inflammation, pain and loss of joint function. The range of movement at the affected joints gets restricted leading to a less active lifestyle. This in turn causes muscle weakness and fatigue and hence loss of functional independence for an arthritic patient.

The primary goal of an individual suffering from arthritis should be to improve the ability to perform normal daily activities without undue fatigue and pain, improve cardiovascular & muscular fitness, improve joint mobility and flexibility and decrease pain and swelling.

Exercise is possible and highly beneficial for the treatment of arthritis. It is also a cost effective alternative to medication and surgery. Regular exercise strengthens the muscles around joints. It lubricates the joints and reduces pain and stiffness. Exercise also helps to enhance endurance (stamina), fat loss and facilitate long term weight maintenance in arthritic patients who are overweight. Always remember to start slowly and consult your doctor before participating in any exercise plan.

Exercise prescription for Arthritis

A)        Aerobic exercise

Mode:

Brisk Walking, Cycling, Swimming & Rowing.

Intensity:

50% to 85% of HRR (Heart Rate Reserve).

Frequency:

3 to 5 days a week.

Duration:

30 to 60 minutes.

Start with a 5 to 10 minutes warm up preceding the 30 to 60 minutes endurance phase, succeeding by a 5 to 10 minutes cool down.

B)        Resistance Training:

Begin with a 5 to 10 min warm up including stretches for all the major joints. The resistance training program should incorporate exercises for all the major muscle groups and not just those supporting the arthritis affected joints.

Mode:

Free weights, Nautilus (machine weights), Elastic bands, Isometric exercises (Exercises in which you have to hold a position for a few seconds).

Intensity:

The intensity should be personalized to suit the individual’s need & abilities and will vary between individual.

Frequency:

2 to 3 days per week with a gap of 24 to 48 hours for recovery.

Duration:

30 to 60 minutes (will vary between individuals).

C)        Flexibility Training:

Flexibility exercises (stretching exercises) should be performed one to two times daily. These exercises should induce static stretches held for 15 to 30 seconds. The index of intensity should be a pain free range of motion at the joints.

As with any exercise training, flexibility exercises should also be preceded with an adequate warm up to increase internal body temperature and blood circulation which leads to an efficient exercise session.

D)        Special Considerations:

1. In any single exercise session, proceed from flexibility exercises to strength training to aerobic exercise.
2. Functional activities such as climbing stairs, sit to stand, should be done daily.
3. Exercise should be avoided during an arthritic flare-up.
4. High impact exercises like jumping,running,which may stress the affected joints should be avoided.
5. Avoid high repetition, high resistance and weight training exercises that may cause increased joint pain.
6. Do not overstretch unstable joints. During a stretching session, bouncing style stretches (stretches where the speed of movement is uncontrolled) should be strictly avoided.

5.   Osteoporosis 

Osteoporosis is a brittle bone disease characterized by an abnormal loss of bone tissue leading to fragile porous bones. When bones lose density, they are prone to fractures even with minimal trauma and from lifting and bending impacts. The common sites for bone loss are spine, hips and wrists. Osteoporosis is most common in women, especially post menopause, but it can also affect men as they age. Major causes of this disease are an undernourished diet low in calcium and vitamin D and lack of exercise.

Exercise, at any age, helps in building and maintaining bone density. Osteoporosis can be prevented by a combination of certain nutrients (calcium and vitamin D) from a well balanced diet and a regular exercise regime started early in life. However, after adulthood also it is not too late to start. Weight bearing exercises stimulate bone formation and retain calcium in the bones that bear the load. During weight bearing exercises, the force of muscles pulling against bones stimulate the bone building process thus strengthening that bone. It is important to note that bone strengthening is site specific, i.e. if you weight train your legs, the bones of the legs only will strengthen and if you load your upper body with weight exercises, you will strengthen the related bones only. Exercise increases balance, coordination and muscle strength, which decreases the likelihood of falls in the elderly.

At present, there is no known cure for osteoporosis but medicinal treatment combined with an exercise regime can slow down and even reverse its effect. Weight bearing exercises are the most effective in the treatment of osteoporosis but certain exercises may be harmful in advanced osteoporosis. Thus, physician’s approval is warranted prior to beginning any exercise routine. 

Exercise prescription for Osteoporosis

A)        Aerobic exercise

Mode:

Walking, Cycling, aquatic exercises (exercises in the swimming pool).

Intensity:

40% to 70% of HRR (Heart Rate Reserve).

Frequency:

3 to 5 days a week.

Duration:

20 to 60 minutes, continuous or intermittent.

B)        Resistance Training:

Weight training for all the major joints as well as affected bones should be done for twice or thrice a week. Two to three sets of each exercise and 8 to 10 repetitions for every set are recommended. Intensity will vary between individuals and their respective case history.

Specific exercises focusing on balance and coordination should also be included. Functional exercises that mimic activities of daily living (chair sit and stand, vigorous walking) should be performed for two to five days a week.

 C)        Flexibility Training:

Stretching exercises should be performed 5 to 7 days a week. Static stretches (holding a position gently) are recommended.

D)        Special Considerations:

1. Explosive movements and high impact loading exercises such as jumping, sprinting, running, jogging should not be performed.
2. Patients severely limited by pain should not exercise and consult the doctor.
3. Excessive forward bending and twisting of the spine is contraindicated as it increases the risk of spinal fracture.
4. Daily activities such as sitting and bending forward to pick up objects can lead to spinal fractures in advanced osteoporosis.

We organized a pre christmas bash on 19.12.2009 at a Gurgaon Pub. The party enabled Sculptians to interact with each other and many friendships were forged during the party. Response was overwhelming and Sculptians are asking for more and more.

On 25th July 2009, Sculpt organized Adrenaline Challenge for its memebers. Purpose of the challenge was to evaluate the fitness level of the Gym & Aerobic Regulars and to create awareness for an all round finess i.e. Cardiorespiratory endurance, Muscular strength & Muscular endurance. 

Geeta Saini

Lost 30 kgs of fat weight and 11 inches from waist in 10 months.

Lily Kaushik

Lily was diagnosed with spinal tumor but she was courageous enough to choose for a fit life and achieved her fitness level because of her dedication.

Anil Khatana

 Anil Lost excess flab and gained quality muscle mass in addition to increasing  endurance levels in just 4 months. He also won the dynamic endurance section of the Adrenaline Challenge held in July 2009.

Preeti Hora

With in a span of 6 months Preeti has lost 12 kgs and 6 inches from waist and recently won static endurance fitness challenge which was one of the segments of Adrenaline Challenge.

Gursharan Singh

Now fondly called as “Guruji” by fellow Sculptians. Has lost 10 kgs of fat, 5 inches from waist and gained muscle mass with in a short span of 4 months. Now working hard to bulk up muscle mass.

Atul Jain

Lost 23 kgs in 18 months. Atul was suffering from hypertension which is now controlled with regular exercise. Initially started with Gym and later shifted to Aerobics. Achived a milestone and aiming for more.

Karti Inamdar

Kaarti is in her fiftees and due to regular aerobics she has achieved tremendous fitness levels. A role model for fellow batchmates & those who are scared to break the ceiling at any age.

Sakshi Rawat

In 3 months lost 6 kgs and more in inches from all over the body.

Shilpi Badkul

Lost 8 kgs of fat weight and achieved a toned figure in 3 months.

 Sculptian for the month of February 2009

Aparajita Vaidyanathan

Lost 15 kgs inspite of forced irregularity due to studies.

Sculptian for the month of January 2009

Siddharth Kataria

Gained muscle mass & increased considerable strength in 4 months.

Preparing to be A Fit Mother

“Active & Healthy Mothers raise Active & Healthy Children.”

Many scientific studies confirm the numerous benefits of exercise before, during and after pregnancy, both for the mother and her child. Healthy active women give birth to healthier babies, are role models and their children are more likely to inherit a healthy lifestyle.

The preparation for this should start before conceiving. If you are overweight or obese, you should plan to lose extra weight & fat before planning to start a family.

If you get pregnant when you are already overweight and then put on more weight than your doctor advised, it can take a long time, may be an year to get back to a decent frame.    

If you do not shed the pregnancy weight for a long time, it could stick to you for a longer time giving you a poor body image along with several disease risks associated with overweight or obesity. Whereas if you get pregnant at a normal weight and gain just about the weight recommended by your doctor, you can get back to your pre-pregnancy shape & weight in a couple of months if you follow a diet and exercise plan after consulting with your doctor.

During pregnancy, the concern for her baby increases the mother’s motivation to form healthy habits. Good habits formed at this time can last a lifetime.

So rather than following the old wives tales like “Eat for Two”, “Pamper yourself with Food”, “Take Bed Rest” “Don’t do housework”, “Don’t Lift Buckets” etc. you should adopt a consistent, moderate intensity physical activity along with a balanced diet with the advice of your doctor. Healthy women with uncomplicated pregnancy can safely exercise under guidance. Restrictions like bed rest etc should be only put for complicated cases wherever doctor advices for the same.

There are many benefits of exercising during pregnancy which will interest you:-

1             A moderate exercise plan keeps your mood and energy levels elevated.

2             It controls excess weight gain which gives physical & health benefits along with an enhanced body image and confidence.

3             It improves your posture resulting in fewer aches & pains as your muscles stay strong and decreases incidences of falls.

4             It lowers the risk of stress, anxiety, Insomnia (Sleeplessness) and depression.

5             It increases the heart health of the baby.

6             It helps in a faster postpartum recovery.

7             During labor & Delivery the tolerance for pain is enhanced, stamina for labor is increased and chances for caesarian births are reduced.

However, some special considerations should be made when it comes to exercising during pregnancy.

1             Do not exercise in the Supine posture (Lying down on the back) after the first trimester.

2             Additional 300 Kcal per day are required during this time to meet the needs of exercise and pregnancy. You should consume 30 to 50 grams of carbohydrate before exercise.

3             Avoid motionless standing during exercise or after exercise because it may result in pooling of blood in the lower body due to which you may feel dizzy.

4             Avoid exercises that involve the risk of abdominal trauma.

5             Avoid holding the breath.

6             Avoid exercising in extreme temperatures. Wear proper clothing and maintain adequate hydration.

It is very important to know from your doctor the signs & symptoms for discontinuing exercise (Like vaginal bleeding, dizziness, chest pain etc.) and composition of your diet as the information given above is general information and you may have to vary your diet and exercise routine as per the advice of your Doctor. 

Losing Weight after Pregnancy

Giving birth to a baby changes your life and also your body. Being a new mom affects every part of your body and can take up to a year for it to recover fully. New Moms may notice that even after giving birth they look several months pregnant. This is absolutely normal. You should not forget that it took 9 months to gain that weight, so give at least that long to take it off. It is a slow process. 

You may be eager to jump into a weight loss program or diet but starting with light exercise & sensible diet is very important for keeping your body safe and injury free.

If you were active before pregnancy and had a normal delivery without complications, you may start with a basic exercise routine, i.e. walking and doing light strengthening exercises for your abdomen, back and pelvis, as soon as you feel comfortable.

You may need to relax for 4 to 8 weeks before starting any exercise routine if you had a C-section.

In any case, it is always advisable to get clearance from your doctor before starting any fitness regime.  

Lactation (Breastfeeding) is a natural way to weight loss after pregnancy as it requires a lot of energy. You may burn 300 to 500 kcals a day and reduce some fat you gained during pregnancy. Just make sure that you give your body enough fuel, i.e. balanced diet for this extra energy demand. A very restricted diet (Lesser calories than required) can reduce your milk supply.

Good nutrition

Eating a well balanced, variety of foods is very critical. When you are lactating, your body needs maximum nutrition. You should choose foods that are dense in nutrients you require and low in calories, especially from saturated fat (Deep fried foods, foods prepared in vanaspati, desi ghee, bakery products etc.) and sugar (sweets, cakes etc.). 

Keep low calorie, high energy snacks like raisins, plain popcorn, wheat crackers, roasted namkeen, whole wheat / multigrain biscuits, nuts (just a fistful in a day), fresh fruits etc., in the house so that you have better options when you feel hungry at an odd time.

Substitute white breads, floor, rice etc. with the whole grain variety (Whole wheat bread, brown rice, whole wheat chapatti, wheat flakes etc.) These are complex carbohydrates with fibre and they keep you full for long.

Eat whole eggs, lean meats, chicken, fish like tuna, salmon & sardines (if you are a non vegetarian) beans, sprouts etc. These are low in calories and high in protein and fibre.

Include low fat milk, curd and cottage cheese. These are rich in calcium which is required to keep bones strong.

Eat a wide variety of seasonal vegetables & fruits so that you get all the possible nutrients. Avoid junk food as much as possible but you may have your favourite junk food in moderation, only once a week. This is important so that you don’t feel deprived.

Drink enough water throughout the day (say,10 to 12 glasses). Replace canned juice with fresh juice without added sugar, plain water with a dash of fresh lemon & honey, regular tea coffee with green tea. You may drink buttermilk, coconut water, unflavoured soymilk instead of your regular sugary soft drinks.

Drinking enough fluids prevents you from getting dehydrated & also fills you up so that you don’t over eat.    

Exercise

Your exercise routine should consist of the following:

i)             Cardiovascular activity

ii)            Core Strengthening

iii)           Strength / Weight training

Cardiovascular activity helps strengthen the heart & lungs and burns excess fat. You should remember not to start vigorous routine like jogging, running, aerobics, etc., immediately post partum. Start with brisk walking for about 20-30 minutes a day for at least thrice a week or preferably all days of the week. Swimming (If you already know how to swim otherwise do not attempt to learn swimming at this stage) or stationary cycling is also good to start with. These are low impact activities and do not put unwanted stress on your body & joints.  

Work out at a moderate intensity, say, where your heart rate goes up above normal but you are still able to carry on a conversation. You can make out when you are overdoing when you start gasping for breath. So, slow down at that point. Remember, start slow & gradual. As you get stronger, you may switch over to more intense activities but only after consulting your doctor and a professional fitness trainer.

Core Strengthening: Core stands for the mid section of your body i.e. the abdomen & the lower back. During pregnancy this area gets weakened and stretched. So it is very important to strengthen the muscles of your core.

Although you must be very eager to start working out on mostly your abdomen thinking it will help lose fat around the belly. Remember, you cannot spot reduce fat from only that area of your body you are interested in. It is always a combination of cardiovascular activity, strength / weight training and right nutrition which will help you lose fat from your abdomen. You may lose fat from the upper abdomen faster whereas the lower abdomen may take longer as women store excess fat here, especially after pregnancy. So take it easy and keep patience.

You may start with gentle Yoga, Pilates & Kegel exercises which will help strengthen these muscles & keep you flexible. But if you have Diastasis (Abdominal separation where the right & left sides of the abdomen spread apart at the body’s mid line after pregnancy), you should strictly take the advice of your doctor.     

Kegel exercises are those in which the small muscles around the vaginal wall are contracted  in a certain manner. These exercises help strengthen the pelvic muscles which get weak during pregnancy.

Pilates exercises are again used to strengthen the core muscles. You should start with the basics. Certain basic yoga poses are also good to start with as they will take care of keeping you stress free and ensure proper blood circulation.

Gradually, when you become stronger, you may switch over to the traditional abdomen workout routines.

Strength Training :   Training different parts of your body with an external resistance (Dumbbells, Tubings, Machines etc.) is an important component of a weight loss & recovery plan. It helps you strengthen your muscles and make you stronger to resume your daily activities along with taking care of your baby.

For instance, if you train your arms with weights, you will not get tired holding your baby in your arms for long.

Whether you have lifted weights pre pregnancy or not, don’t forget to start easy. Use light weights and start with the basics.Training with a fitness professional will guide you better and prevent any kind of injury.    

How to deal with obstacles to exercise?

Adhering to an exercise regime can be tough during the initial months after giving birth. But it is always possible to take some way out.

Tiredness & Fatigue:  After childbirth, you are always on your toes trying to look after the baby in the best possible ways 24 x 7. Especially when you are breast feeding, your energy gets depleted very fast. This is because breast feeding requires an extra 300 to 500 kcals a day depending upon whether you have twins or a big baby. It is an energy demanding process. Make sure you eat sensibly and don’t go on a “diet”. This is not the time to restrict your calories too much. All you have to take care is that extra calories should come from healthful food items. This will keep your energy levels high.

Time Restrictions & Erratic Routine:  After delivery, in the first few weeks and months you may find that you have only a few minutes here & there for exercise. Baby’s feeding routine may get changed, you may not be sleeping enough etc. making it tough to adhere to an exercise routine.

Take advantage of whatever time you have and spread your exercising routine throughout the day. Short exercise routines, say 3 sessions of 10 minutes, in a day are as effective as continuous workouts. For example, while your baby is asleep, take some stairs up and down or walk around the house,do stationary cycling, etc.

Mood Swings and guilt:  The mood swings are triggered by the hormonal changes following childbirth. Severe or long lasting cases may require medical treatment whereas women with mild symptoms can overcome this with proper self care and strong support systems from family and friends. Exercise with a well balanced diet will definitely help elevate your mood.

Some new mothers feel guilty about exercising as they feel that they are ignoring their baby and being selfish about their body. They believe they should be with the baby all the time and by not doing so they will not be called a good mother. But you should not feel guilty taking out time for exercising, you should remember that you will be a better mom if you exercise . You will raise your child better and be a role model.

I do crunches and side bend exercise for my stomach and waist everyday but even then I’m not able to lose fat from these areas. What’s wrong?

 This is a very common problem associated with the myths many people believe in about losing body fat from specific areas.

You cannot spot reduce an area of your body. For every individual the body parts where fat is deposited are genetically predetermined. Some people store excess fat on the abdomen, some on the sides, some on the buttocks & thighs and back of the arm. The body parts with excess fat are called “problem areas” and different people have different problem areas. You will gain fat first on the problem area and lose very slowly from there but it is not impossible!    

Abdominal exercises do not make you lose fat but they strengthen and tighten your mid- section so that when you lose your excess body fat, you have a nice & tight set of abs exposed.

Therefore, lose excess fat through proper nutrition and participation in a balanced exercise plan consisting of cardiorespiratory, resistance & flexibility training.

Remember! Health & Fitness are life styles not short-term propositions. Be patient  & disciplined and you can lose your excess body fat.

Can I train my abdominals everyday? 

You can train your abdominals everyday with exercises which do not use external resistance. Just remember this fact that even the best abs in the world cannot be seen under a layer of fat. In order to visibly see the abs you had been working so hard, you must have very little body fat.

Do those Sauna belts and other electronic abdominal devices you see advertised on television really work?

People who are desperate to lose fat will just believe in anything that promise “quick results” and the companies selling these “too good to be true products” cash on this weakness of the masses. I just don’t understand that if it is that easy, everybody in this world should be in shape with those perfect abs showing off.

I want this to be an eye opener. Dear friends! Nothing but only hard physical work along with a sensible diet routine can get you the body of your dreams.

Should women continue increasing weights in a resistance training program? Won’t they develop big muscles?

Yes, women should continue increasing weights in a resistance training program whenever they feel that the present weight they are lifting has become too light to challenge their muscles or say to give them a good workout. This is very important otherwise they will not see any desirable changes in their body.

No, women cannot develop big muscles with a general resistance training program. They do not have those hormones. And if you are wondering about those huge women body builders, let me tell you that they are in the body building sport. They achieve that sort of a body through a very specific routine with hours a day of training for years, combined with a special and specific diet. All you women will develop with weight training is:

-       A strong and well shaped body.

-       Decreased body fat and long term weight maintenance.

-       Increased resting metabolic rate (You burn more calories even at rest).

-       Reduced risk of osteoporosis (Brittle bone disease). 

Now, do you mind all this?    

How do I keep up with my workout while I am travelling? 

You must plan before you travel. Find out if the hotel you are about to stay in has a gym. If not, try to locate some gym near the hotel. Other option is that you can take out an hour and do some exercises in your hotel room itself. For that you just have to carry a pair of dumbbells.

You will have to decide beforehand to overcome whatever adversity you face. If living a healthy fulfilling life is in your priority list, you will succeed.

1.   Start your day with a minimum of 30 min of exercise followed by a healthful breakfast.

2.   Eat a healthful snack at home before you leave for a party.

3.    Stay active throughout the day to maximize calorie expenditure.

4.   Don’t have time for gym!! Taking out 2 to 3, 10 minutes intermittent sessions of exercise in a day will give you   health related benefits.

5.   Eat 5-6 small portion meals throughout the day to maximize calorie burning and stay energized.

6.   Do not listen to ten different trainers to achieve your fitness goals. Adhere to any one certified & experienced professional whom you feel you want to trust.

7.   Do not eat fruits after a meal. Keep them for snacking in between meals.

8.   Fat loss is best achieved by a combination of a diet plan & an exercise regime.

9.   A sufficient & efficient warm up preceding an exercise routine prevents injury & facilitates workout.

Myth:  To loose fat and improve your body, don’t eat.

Fact:    To build a lean healthy body, you have to eat but eat right.

Myth:  The longer you exercise, the better.

Fact:    Too much exercise prevents results.

Myth:  If women lift weights, they will get “bulky”.

Fact:    Resistance exercise helps women sculpt lean toned bodies.

Myth:  Aerobics (cardio) is better for shaping up than weight training.

Fact:    To transform your physique, you must train with weights.

Myth:  Lifting a weight is what stimulates muscle growth.

Fact:    Lifting & lowering a weight stimulates muscle growth.

Myth:  Weight training is only for young athletes.

Fact:    People of all ages should be weight training.

Myth:  Muscles grow while you are working out.

Fact:    Muscles grow while you are resting & recuperating.

Myth:  You need to drink water only when you are thirsty.

Fact:    Your body needs more water than it is telling you.

Myth:  If you “eat right” you don’t need to take supplements.

Fact:    Studies show many of us do need to take supplements.

Myth:  Eating right means three square meals a day.

Fact:    Eating six nutritious small meals a day is the right way.

What is fitness?

 Fitness does not mean a perfect body, an hour glass figure or bulging muscles with 6 pack abs.

 Fitness is a state of mind and body. It is about being at peace with oneself, being confident and comfortable within our body. It is about performing our daily activities without undue fatigue and still having energy. It is about being disease free. A great body is a bonus along with all the health benefits.

 In more simple words which will relate to any person, fitness is being able to climb a fleet of stairs without going out of breath, without feeling any pain in the knees. Be able to sit in the office chair or in the driver’s seat for long, without feeling pain in the lower back. Be able to work on desk for long without complaining of neck pain. Be able to manage home, work, family and friends without getting tired. Coming back to home after a long day at work and still being able to play with your kid without getting irritated. Be self-dependent even in the old age. Being at a low risk of premature development of diseases associated with sedentary life style (sedentary life style is referred to of those people who do not participate in a regular exercise program for at least 30 minutes on most days or everyday of the week).  

 Why is it important to be fit?

 When we are very young, say in our teens to late twenties, we do not realize the importance of being fit. Because we are young, our body is capable of coping up with all the mental and physical stress and abuse. Because we do not bother to take care of our body during these years, there is no insurance for middle age and old age.

 Just like any machinery collapses or some part of it wears out due to negligence or no maintenance, our body is also a biological machinery with several systems working inside and lack of care & maintenance may gradually lead to certain handicaps with age. It is simple, “Don’t use it, you lose it”.

 Regardless of over- weight or non over weight, staying fit is an insurance to be self dependent in old age. As a minimum requirement, every individual should accumulate at least 30 minutes of exercise on most and preferably all days of the week.

 Health benefits, i.e. low risk for disease and being able to perform daily activities with vigor, can be achieved with moderate amount of exercise, for example 30 minutes of brisk walk or 15 minutes of jogging, but greater benefits can be achieved from greater amounts of exercise.

 There are several diseases which are called lifestyle diseases associated with sedentary lifestyle combined with a not so healthful diet. Exercise prevents occurrence of cardiac events, reduce the incidence of stroke, hypertension, type 2 diabetes mellitus, colon and breast cancer, osteoporotic fractures, gallbladder disease, obesity, depression & anxiety and delay mortality.

 Individuals who change from a sedentary lifestyle to being physically active or who change from being physically unfit to physically fit, experience lower rates of disease & premature mortality compared with those who continue to remain sedentary or unfit. It is never too late to become physically active to achieve health benefits.

 Exercise requires efforts and self control, but when these are combined to form a healthy life style, the rewards that you reap are beyond substantial. Individuals lead a more enjoyable, energetic and happier life. Improvement in your physical health will have a positive impact on your family, your personal relationships, your business and every aspect of your life. Apart from these it also helps you to reduce your expenditures on health care thus providing you the economic benefit as well. Exercise is a health tool to achieve physical fitness and every individual whether over weight or non overweight should take its importance seriously.  

 Why weight loss?    

 Overweight refers to increased body weight in relation to height when compared to some standard of acceptable weight.

 Obesity refers to an excessively high amount of body fat in relation to lean body mass (Weight of bones, muscles, blood, organs, fluids which are fat free).

 Being overweight or obese is associated to several diseases. Obesity is itself a disease which attracts a cluster of other diseases especially related to heart. The table given below shows the classification of disease risk and corresponding BMI range. (BMI is the ratio of weight in kilograms and height in square meters)

 One can easily calculate his / her BMI by taking the weight and height measurements and using the formula for calculating BMI as mentioned above. The risk factor increases with increase in BMI above 25.

 Classification of disease risk:

 Several diseases are associated with high body fat, especially abdominal fat, which are obesity related diseases -

 Diabetes

Coronary Artery Disease

Heart Failure

Stroke

Certain cancers (Pancreatic, Colon, possibly Breast & Prostate)

Sleep apnea (Uneasiness in breathing experienced by obese individuals while they are asleep)

Arthritis

Hypertension (High Blood pressure)

It must be noted that in certain cases fat loss is more important than weight loss. In such cases you may weigh more due to more muscle mass, higher bone density, bone structure, water retention etc., even though your appearance may be normal.

 Regular exercise combined with a healthful eating plan is the only secret for long term fat loss and weight maintenance.

 Obviously there are no disadvantages of losing weight or body fat for an overweight or obese individual as long as the weight loss process is slow and gradual under the guidance of a health & fitness professional.

 So, everyone should adopt a fitness routine before it is too late to fit into the existing clothes, before the doctor advices to lose weight to survive a life threatening disease, before the joints show signs of ageing…. Make exercise a lifestyle!

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