In the last article, we discussed how weight loss is a long-term commitment. You have to stick to your weight loss exercise plan and diet plan for a substantial amount of time before you see any concrete results. Read our last article about Bibin who managed to lose 20 KG of extra fat within 3 months.
Expecting instant changes is unrealistic. Instead, take things one day at a time. Commit to your plan for at least a month without bothering too much about the weight-loss. This will bring a gradual yet definite change.
Weight loss exercise plan –
Basically, we attacked his obesity on two levels.
- Regular aerobic and anaerobic exercise
- Scientific diet plan
Bibin was reluctant to any strenuous physical activity as he had never undertaken any such work-out routine before. However, he was ready to experiment and stretch himself a little out of his comfort zone to achieve his weight-loss goals.
We sat together and designed a simple workout routine for him which he could follow every day.
Warm up and stretching
His morning routine began with about 15-20 minutes of stretching. Offering a slow, gentle and rhythmic stretch to the muscles and joints helps the muscles warm up for the more demanding activity ahead. This also makes them flexible and keeps them safe from injuries.
Stretching exercises also help improve the range of the movement of your muscles and various body parts. It improves blood circulation in muscles thus provide more oxygen to the muscles cells.
Next, we went for an aerobic workout routine that included intermittent brisk walking and jogging for about 20 – 30 minutes. The main idea was to accustom and train his mind and body for a heightened activity level.[muke88]
We performed cardio exercises 5 days a week. The routine was followed:
Monday, Tuesday, Wednesday, Friday, and Saturday: 20-30 minutes intermittent brisk walking and jogging.
Thursday and Sunday were the rest days.
We started with about 2 km and gradually reached 5 km. It was taxing in the beginning but as days went by and as the stamina increased he started enjoying it.
Cardio makes your cardio-vascular (heart and lungs) system stronger and healthier. It also helps burn calories and helps you lose weight fast.
We could observe a noticeable reduction of fat around the belly, waist and hip regions and a subsequent weight-loss.
Body weight training
This was followed by some simple body-weight training. These exercises are simple and can be followed by anyone at home without any need of any equipment. The basic idea is to use the weight of your own body to exercise various muscles and muscle groups to increase their strength, endurance and size.
The fat burner body-weight workout included performing the following exercises. Depending upon your level of fitness and preference, these exercises can be performed everyday with fewer repetitions or on alternated days. You can also split them into groups and perform a group of exercise every other day.
Monday, Wednesday, and Friday: Push ups, Pull ups and Dips.
Tuesday, Thursday, and Saturday: Sit-ups, Crunches and Squats.
Sunday is the rest day.
Since we were doing it for weight loss and were dealing with someone at a beginner level, we did them on Monday, Tuesday, Wednesday, Friday, and Saturday. Thursdays and Sundays were the rest days.
Push ups (3 sets of 10-12 reps)
Pull ups ( 3 sets of 8-10 reps)
- Sit ups (3 sets of 20 reps)
- Dips (3 sets of 10-12 reps)
- Crunches (3 sets of 20 reps)
- Squats (3 sets of 20 reps)
- Swimming –We went for swimming 2-3 times a week after the strenuous workout schedule. It provided gentle exercise to the whole body and helped reduce fat faster. It was also relaxing for muscles and nerves.
- The reward was satisfyingBibin was able to manage to lose weight fast by combining this exercise plan with a healthier diet plan that included the natural weight-loss supplement Yogic slim and HGH releaser.
- After about a month, Bibin was happily surprised when he found that he had lost 7 Kg of his extra fat. His belly fat had reduced considerably and his jeans started fitting more comfortably on his waist. The results keep him going for fitness program.