Sunday, September 16, 2012

A look at Pepsi, KFC, McDonald's & Haldiram

I was watching a program on National Geographic, that spoke about how Obesity is an epidemic all over the world. This is due to crazy food being made available virtually everywhere!. It's true. Never in the past has so much Oily food, with so much Sugar, Salt & Fat been made available in so much abundance. Research has proved , that even before a kid can start talking, he/she can recognize Mc Donald's due to the pervasive and intelligent advertising done by the corporation.

The National Restaurant Association of India (NRAI) 2010 report says that the fast food industry is growing at a Compunded AVerage Growth rate of 35-40 per cent annually. This includes: Pizza Hut, Mc Donald's ,Haldiram, Nirulas , Bikanerwala , Dominoes , Subway, Coco Cola, Pepsi Co. etc. 
What's shocking is, to hear from researchrs, that the current young kids might be a part of the first generation that may not live longer than their parents!!

Even if they do, they will live with a whole bunch of lifestyle diseases that will lower their quality of life and add nothing but pain and agony to their years.

Case in point: Junk Food
This summarizes everything: Large Fries at Mc Donald's : 638 Calories

  • Excess salt is responsible for blood pressure & cardiovascular issues
  • The WHO recommends a salt intake of less than 5 grams per person per day
  • In India, more than 40% of the population taken in above 10 grams a day
  • Just ONE  KFC meal gives you more than 60% of your recommended daily salt intake
  • A small 80 gm packet of Maggi Noodles gives you more than 60%  of your recommended daily salt intake
  • There is a proven relation between saturated Fats, Trans Fats & Heart Disease & Type 2 Diabetes
  • The WHO recommends a daily trans fat  intake of not more than 2-2.5 grams per person per day
  • a KFC meal gives you 2.9 gms of trans fat
  • a Mc Donald's meal gives you 2 gms of trans fat
  • 100 gms of Lays American gives you 3.7 gms of Trans Fat!!
  • The National Institute of Nutrition suggests not more than 20 grams of added sugar should be consumed every day
  • But, a 300 ml COLA bottle has 42 Grams of SUGAR in it !! Sweet!
  • Also check out: More on Sugar

Some interesting findings of the Centre for Science & Environment CSE Study

  1. Consuming a 60-75 gm packet of CHIPS will wipe out half of your daily recommended fat intake quota
  2. Eating a packet of Kurkure will exhaust 2/3rd of your total fat quota
  3. Highest level of total fat is found in Haldiram's Bhujia ( 37.8 gms per 100 gms)
  4. Consuming a 300 ml cola = 42 grams of added sugar i.e. over twice your recommended quota
  5. A Medium FRIES (about 150 gms) will exceed your daily trans fat quota
  6. A two piece KFC chicken ( about 250 gms) will wipe out your daily recommended Total FAT & Trans FAT quota
  7. Mc Donald's Large Fries:  638 CALORIES ???!!! ( I didn't know & expect this)
  8. Mc Veggie: 465 Calories
  9. Chicken Maharaja Mac: 488 Calories
  10. Mc Cicken: 416 Calories
  11. Calories in McDonald's Food:

Now, I'm not saying don't eat Junk Food. Even i love junk food, who doesn't? 
But let's not make it our regular diet!  

Hey today's a Sunday, time to get my Chola Bhatura on !

Sunday, September 2, 2012

Jump for Joy : Cardio for Crazy Quick Fat Loss

A lot of research has been done to prove , how High Intensity Interval Training       ( Training at high intensity for short intervals of 20-30 seconds eg. sprinting ) is more beneficial as compared to Low Intensity Steady State ( Training at low or moderate intensity for a longer duration eg. Brisk walk for 60 minutes) Checkout my Post: Marathon Runner vs a Sprinter for more on this.

Benefits of High Intensity Interval Training (H I I T): 
  1.  You burn more calories
  2. You burn calories even after you finish working out . 
  3. Your Metabolism will shoot through the roof
  4. You Heart becomes stronger. HIIT challenges your heart much more than regular cardio and actually makes your heart stronger. 
  5. YOU SAVE TIME!!! Regular cardio takes 45-60 minutes. I know people who walk for 1.5 -2 hours !! But HIIT Takes only 20 Minutes!!  
  6. You don't need any additional equipment
  7. You wont get Bored!

HIIT can be implemented on any type of cardiovascular exercise i.e. walking, elliptical , stepper, cycling etc. 
But one of the craziest high intensity cardiovascular exercise is JUMPING. You can jump ROPE or just Jump without one!

Benefits of Jumping for Cardio :

  • Brisk Walking at a pace of about 4 miles per hour burns avergae approx: 5.6 Calories per minute
  • Jumping rope burns average approx: 12 Calories per minute. That's more than  DOUBLE of what one would burn during a brisk walk
Also, Regular low intensity training only burns calories while you are for eg. walking. Once You stop, the calorie burning stops, where as HIIT also results in burning calories after you workout.
Moreover, jumping improves strength and balance in your legs. Since, it is a highly dynamic movement, it incorporates a lot of small muscles required in balancing and supporting you throughout the exercise.

Jumping shoots up your heart rate and truly challenges your heart, adapts it to higher intensity workouts.
 As your heart adapts, it will result in a lower Resting Heart rate, which means it will work more efficiently i.e. it will PUMP MORE VOLUME OF BLOOD in One Beat !! 

Also, Jumping does not require any type of equipment. If you want, you may buy a jumping rope to make it fun, but it isn't essential. All you need is a spot where you can start Jumping for Joy and not get stuck!

Sample Jumping Workout: 

Jumping isn't an easy exercise. Don't expect to be able to jump for 10 minutes at a stretch or even 5 minutes! It is a highly strenuous activity that requires gradual building of stamina and strength to sustain it for longer periods. 
  • 2 minutes warm-up : Spot jogging
  • 30 seconds: Around 60 jumps  (or whatever you are comfortable to begin with) 
  • 30 seconds :rest or slow spot jogging
  • 30 seconds: Around 60 jumps  (or whatever you are comfortable to begin with)
Repeat the above cycle of 30 seconds Jump and rest , 6 times .
Then rest for 60 seconds and begin again.

Total Wrokout: 
  • 2 Minutes:  Warmup
  • 3 Minutes: Round 1 of 30 second jump , 30 second rest 
  • 1 minute : Rest
  • 3 Minutes: Round 1 of 30 second jump , 30 second rest 
  • 1 minute : Rest
  • 3 Minutes: Round 1 of 30 second jump , 30 second rest
  • 1 minute : Rest
  • 3 Minutes: Round 1 of 30 second jump , 30 second rest 
  • 1 minute : Rest

This isn't as easy as it seems to be.In just 18 minutes, you will be huffing and puffing, Guaranteed! 

TIP: Land on your toes. Avoid landing on your heels.

NOTE: Interval training is not appropriate for all. If you have a chronic health condition, heart condition, or other exercise specific injuries or if you haven't been exercising regularly, consult your doctor before trying any type of interval training.