As a typical weight loss program,First there should be a change in diet as well as workout schemes.
First lets see for the workout.
1)The Calories u burnt everyday in any form should be greater than the calorie u r taking In everyday.
2)Workout should be performed For 6 or 7 Days a Week(Experts r saying for most of the days of the week)
3) Start in a slow pace and gear up slowly ,so that u wont get bored or injured abt workouts.
4)Start Brisk walking for couple of days and slowly move in to jogging as well as running.
5)Brisk Walking or Jogging for 1 Hour is must to reduce weight (600-700 calories will be burnt per session).
6)In the middle or if u get bored with jogging even you can do Skipping which is the top most exercise to burn more calories(for 1 hr Skipping 950 caloried will be burnt).You can do biking ,dance whichever makes you merry.
7)Also in the weekend u can opt for swimming as this is a form of exercise which uses all the muscle in the body (Excellent muscle coordination).Arnold is swimming almost everyday for the past 15 years.
8)Join a Gym ,this is to prevent the muscle loss while ur losing weight. This will help u to reduce the fat content in the body while retaining the Muscle.
Also when u r doin a weight resistance training the Flabby Skin which appear after u loss much weight in the abs ,butt and in the face will not appear.
Weight training will keep ur skin tight and make u feel younger and stronger.
9)In order to loss weight There should be Atleast 2 hrs of work out session. Split 1 hr for aerobic and 1 hr for weight training.
10) Only in the aerobic kind of activity the fat will burn a lot than in weight training.
11) weight training will be good for heart,lungs and it will give u after workout burn on Fat.(Fat will be burnt even after 5 hrs of workout).
12) So Make a plan like 3 days weight training and 4 days aerobic or else both daily as 1 hr aerobic and 1 hr weight training.
13) Else make 1 hr 15 min for aerobic daily and 45 minutes of weight training.
14) Thats been a bit difficult workout to follow but as time goes it will appear easy.
15)To accomplish that smoking should be avoided as it will reduce your breathing while doing aerobics.
16)Jogging,walking,Skipping,
17)30 Min of aerobic session as a minimum daily will also give a good result.
18) The more time you workout with more intensity the more calories and fat you burn.
19) First 20 Minutes in any session the sugar content stored in our body will be depleted and aftermath the Fat stored in the body will starts disintegerating.
20)Dont exercise ! Celeberate it.
21) Then regarding weight training back to basics ,dont do any complicated exercise to chisel and polish the body.
22)Basics are best. Do squat (King of exercise which Burns Lot of Calories)one other day as it is good for ur heart,lungs and whole body blood circulation. Also without a gap do leg extensions ,hack squat.That is called as CIRCUIT TRAINING which is doing multiple exercise with very less interval between each set.The purpose behind this kind of workout is inturn it will give u an aerobic effect as well as more muscle endurance
23)Also Do Flat Bench Presses ,Barbell Presses (Military Press) For the shoulders ,Barbell press for biceps,triceps as well as Lats.
24) While in weight training Inhale while u lower the weight and exhale when u lift it up.
25)In the weight training Use weight with which you can do a Minimum 15 reps.
26) Do like this Thighs and arms one day then Chest and Back one day.
27) The Purpose of weight training is to burn more calories and fat after an aerobic session.(The % of burn will be very high after the aerobic session).
28) Use Stairs Instead of a lift.
29) Go for Swimming in the weekend to release ur tension.
30)Exercise will produce a mood elevation hormone called ENDORPHINS(which created harmony) which suppress the Cortisol secreted due to Stress daily and Studys shows that people who exercise regularly will have very less chance of geting Heart ailments,Diabetes and Blood Pressure along with Many problems related to obesity.
31) when u lack the interest to work out for a day ,think abt that happy mood u get after the workout ,u will move for sure .
32) try to concenterate and have a control on urself.
33)Do Streching as much as possible to avoid injuries.
Regarding Food:
This is the main Area we need to focus a lot in order to reduce weight.
1)Dont try to dramatically change ur diet and hurt urself as it will not go for a long run.
2)This is the basic "Low Fat,Medium Carbohydrates,High protien diet".Learn abt calories ,Fat(Saturated,Monosaturated,
Also try to Read Labels of Food Stuffs for Low calories ,low Fat,Low Sodium and No added Sugars with more protien ,fibre which suits ur need.
3)Add plenty of fruits daily along with water in order to provide the right nutrients to the body.
4) Start ur day with a glass of water
5) Forget Abt Bakery,Sugar,Oily foods
6)9:00 Am
Eat 40gm of kellogs wheat flakes along with skimmed Milk (Note :No sugar should be there in the Milk) .Wheat flakes are very rich in Fibre whick is very good for digestion and keep u feel full through out the day as u will not crave for food in the Middle of the day.Also take 3 egg whites along with it.
11:00 Am
One small size apple or fruit salad.
1:30-2:00 pm
500 gms of white rice with lots of vegetables .Avoid Oil,appalam,pickles.
4:00pm
1 fruit salad or an apple
After 6:00 pm work out along with a big banana.
9:00 Am
4 Idly or 2 chappathi oiless
after wards whenever u feel hungry eats 1 fruit at a time.
7) Drink plenty of water through out the day. Eat any fruits whenever u feel hungry in the middle of the day.Avoid bananas and figs a lot as they r more in calories.(Limit them to one a day).
8)Apple,papaya,guava are very rich in vitamins and minerals also very less in calories.
9)Drink fresh juices through out the day but remember without Sugar and Ice.
10)Pomogranate is having the quality(Due to pottasium content,Also guava)) to reduce the blood pressure a lot which seems to very high in Big Guys.
11)U need to figure out ur diet so that it should make u full but should be very less in calories and low fat.
12)Once u get used to this diet ,u can even reduce from this.
13) If had a chance eat veggies a lot.
14)change ur snacks as Carrot ,Sprouts etc..
15)Dont Limit ur diet and feel hurted instead figure out healthy low fat diet .
16)Its not a "theraphy its been a life long commitment to a very long healthy life".
17)Avoid Fried Items and Non-Veg ..If u feel eating it take Fish curry once in a week or Broiled Chicken.
18)Dont touch alchohol which can alter ur mind to binge a lot as well as to smoking .
19)Dont be alone ,tired or bored all these make u crave for food and make u binge on foods.
20) Paste some motivational Pictures in ur room(Arnold ,Stallone ,Fitness Professionals).
21)Avoid candy,cakes,Potato Chips and icecreams.
22) Go for wheat bread instead of the white bread.
23) Visualize how Raja of 80 kg would be and how lean raja would be .Mind is powerful than any other matter.
24)Make a Short term goal intially to reduce 2 kg and getting to 95 and then to 93 and then to 90 and so on..
25)It had taken many years to gain this much weight so will it take time to reduce ,so be calm.
26)Reducing 4-5 kg per month is safe.. Too Fast weight loss will increase the chance of gall bladder stone.
27)Some time it will seems that ur weight loss have been stopped .It been the plateau time for ur body as it got adapted to ur recent changes in ur diet and workout.In that case dont lose ur hope do the same kind of workout with more intensity to still make the metabolism fast.
28)Every gram of alchohol is having 10 calories either its a beer or wine .Alcohol gives u empty calories which mean even after getting this much calorie after drinking u feel to eat a lot which increase ur calories dramatically leading to weight gain.
29)Eat Almond which is good in HDL(Good Colestral) which gives protection to heat.Also it reduce the LDL and Triglycerides from the blood
30)Also include dates,honey(in limited content) for Iron.
31) The Biggest Virtue of a Dieter is Patience.
Apart from these sticking to it is the key to success.
Will get back to u with a detailed workout chart.
If u feel my tips are useful get back to me.
Regards
Arun Pandian
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