Krav Maga Swindon Weight Loss

Krav Maga Swindon Weight loss article by Will Bayley.In this brief article we are going to look at weight

In this brief article we are going to look at weight loss, and talk about the role that Krav Maga in Swindon plays in a successful fitness and weight loss regime. Weight loss is the third most popular reason for people starting Krav Maga training, so this post is about making sure you get the most from your training and understand the ins and outs of dropping the fat.

In this brief article we are going to look at weight loss, and talk about the role that Krav Maga in Swindon plays in a successful fitness and weight loss regime. Weight loss is the third most popular reason for people starting Krav Maga training, so this post is about making sure you get the most from your training and understand the ins and outs of dropping the fat.

Cardio Krav Maga in SwindonKrav Maga Swindon Weight loss  – The Calorie Equation

Forget gimicks. Forget the latest diet craze. Forget diet shakes. The single biggest thing to understand about losing weight is the Calorie Equation.

If Calories in > Calories out THEN Weight Gain.

If Calories in = Calories out THEN Stable Weight.

If Calories in < Calories out THEN Weight Loss.

No matter what you eat or drink, these statements are true. Sure, what you eat and when you eat it will have an impact on how much fat is produced and stored in your body, but no amount of tinkering will get away from the Calorie Equation, from the simple fact that you will only lose weight by creating a Calorie Deficit.

Krav Maga Swindon Weightloss – Exercise and the Basal Metabolic Rate

The BMR, put simply, is the amount of calories you would need to consume at rest in a 24 hour period in a temperately neutral environment to neither gain nor lose weight. BMR is affected by mass. People with more muscle tend to have higher BMRs than people with little muscle. Grossly overweight people have higher BMRs also, because their body has to work that much harder just to maintain its basic functions.

Put simply, if your BMR is 2000 calories, if you sat on your bed all day and watched TV, and ate just 2000 calories throughout the day, you would stay at the same weight.

So to lose weight, you have to consistently finish the day having consumed less calories than your BMR.

But exercise effects this. Imagine you don’t sit on your bed. Imagine you went to a Krav Maga Class. Doing Krav Maga in Swindon, it is common for our members to burn through 1000 calories during an average 90 minute session and 1500 during an exceptional session. Let’s take the lower number. Add it to your BMR of 2000. This means that, for that day, your total caloric expenditure is 3000 calories. If you still ate just 2000 calories, the same amount you ate before, you would now have created a deficit of 1000 calories.

In other words, if you exercise, you can eat the same or more and still lose weight. Or eat less and lose a tonne of weight.

So how much weight do you lose?

Krav Maga Swindon Weight loss:  Fat Burning and Heart Rate

There are 9 calories in a gram of fat. This means that if you create a deficit of 1000 calories in a day, you will have burned 111 grams of fat during that day. Of course this is a simplistic way of looking at it – in actual fact, the body won’t just burn fat. It will burn sugars in preference to fat. But it will run out of sugars pretty quickly and will burn fat after that. Training at different heart rates effects the percentage of energy burned being fat. Lower heart rates burn less calories overall but a higher percentage of calories burned will be fat. This isn’t an excuse to train softer though – bruning more calories is always better, in our opinion!

Krav Maga Swindon Weight loss:  Food items and kcal per gram:

Fat – 9 kcal per gram

nuts – 5.5 – 9 kcal per gram depending on nut

Alcohol – 6 kcal per gram

Mango – 0.66

Avocado – 1.8

Lentil – 3.4

Sweetcorn – 0.96

High Intensity at Krav Maga SwindonKrav Maga Swindon Weight loss: Calories burned – How much energy would you burn doing Krav Maga?

As we said earlier, there are two ways to get rid of fat, both of which involve creating a deficit in the caloric balance. One involves eating less food. In general, people don’t tend to stick at plans that involve significant reduction of food intake. It is better to reduce calories in slowly and do it by changing the foods eaten, rather than trying to starve. It is also worth considering the distribution of calories throughout your day. Loading with carbs just before bed will result in weight gain in most people. Breakfast should be your biggest meal, followed by lunch and then the smallest for dinner.

The other way is to increase the calorie expenditure during the day by way of exercise. So how much do different types of exercise burn? This will depend on your weight – heavier people will burn more calories when they exercise. Here’s a few numbers to get you started:

For a 185 pound person (84kg – 13.2 stone) exercising over 60 minutes:

Static Bike, vigorous – 932 kcal/hour

Rowing Machine, Vigorous – 754

Walking 15min/mile – 400

Swimming – Moderate – 530

Running 12min/mile – 700

Running 8min/mile – 1200

Krav Maga in Swindon – moderate – 800

Krav Maga in Swindon – Intense – 1000

Krav Maga – Grading Pace – 1400

For more information on exercise numbers see this great post by Harvard University – Link

Krav Maga for Weight lossSummary

If you’re looking at attending Krav Maga Swindon for weight loss, exercise is the healthiest and most statistically successful way to achieve your goals. Most people who just diet do not see lasting results in their weight and often suffer with an imbalanced diet as a result of too drastic a restriction. Many diets result in ‘plateaus’ where no more weight can be lost. All these problems are reliably solved by introducing regular exercise into the equation. So get to work with light and regular exercise and gradually build up the pace. Krav Maga classes offer a great way to do this as there’s a social aspect too – group activity is much easier to maintain and find motivation for than solo activity.

And if you have questions, shout!

Article: Krav Maga Swindon Weight loss

Will Bayley – British Krav Maga Association Instructor – Krav Maga SwindonKrav Maga North Bristol – Bristol University Krav Maga Society