Optimal Weight Loss Exercise Plan that reduce weight fast

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.

They are:

  • 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.

Cardio workout

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.

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.

For instance:

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)

weight loss exercise plan

Pull ups ( 3 sets of 8-10 reps)

      • weight loss pull up
      • Sit ups (3 sets of 20 reps)
      • weight lose sit up exercise
      • Dips (3 sets of 10-12 reps)
      • weight loss exercise plan
      • Crunches (3 sets of 20 reps)
      • healthdose crunch up
      • Squats (3 sets of 20 reps)
      • weight loss exercise plan
      • 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.

 How to keep “GIVE UP “attitude away from weight loss programme

Quick weightloss

Everyone wants to be slim and fit but few achieve this goal. There are thousands of articles that guide people to get attractive body but few describe how to pursue the goals. Many people start to follow those tips and tricks but give up after few days. Weight-loss is easy if the individual has consistency and discipline in his routine. Most of the obese people lack these two. After several health surveys and during routine counselling of our clients, we found reasons for giving up fitness programme by obese people and we tried several techniques to keep them motivated throughout weight loss programme. You can get 16 tips to stay healthy throughout life in below link.

 

16 Amazing secrets about your health and diet

 

 

Many people start to follow those tips and tricks but give up after few days. Weight-loss is easy if the individual has consistency and discipline in his routine. Most of the obese people lack these two. After several health surveys and during routine counselling of our clients, we found reasons for giving up fitness programme by obese people and we tried several techniques to keep them motivated throughout weight loss programme. You can get 16 tips to stay healthy throughout life in below link.

running the best exercise

 


I am going to reveal those techniques through a case study. How these formulas help my friend to burn 20 KG of extra fat within three months without using any products. My friend Bibin was obese and had almost 105 KG of weight.
He had tried several products, joined gym, training programme, weight loss formula but couldn’t reduce more than 5 KG with every programme. That weight loss was also temporary which hardly maintained by him for 2 to 3 weeks.
He had almost left hope. One day one of our common friend joined us after two years and we were having a party at night.

Our friend started joking with Bibin and I also joked about his products , gym training and weight loss formula. Bibin got slightly irritated and said if you can’t help me, you don’t have right to comment. Finally, I had got a challenge to give him result and prove my fitness programme.

I know him personally and told him to follow my tips blindly for three months. (I am not gonna to share exercises here). I prepared a normal exercise plan that includes the mix of aerobic and anaerobic exercise, Yoga and meditation. It takes 90 minutes daily workout and dietary restrictions.

 

I daily call Bibin in morning and accompany him during morning exercise. After few days, he started making excuses to take a break from morning exercises but I never listened to him and reminded about the challenge. ( I think he stopped his previous programme like this) We skipped exercises few times but always went outside and maintain the  routine. From this point,I realised that

You should have a fitness programme partner to accompany you during your training. He should be comparatively more fit and fitness enthusiast.The partner can be your friend, neighbour, co-worker or you can search partner online in your locality. Partner can push you extra and keep you motivated. Now I don’t wake him up, Bibin calls me for morning exercise.

After 10 days, Bibin asked me about changes due to physical training. I ignored the question once. He told me that he had lost 1.5 KG in these 10 days. Bibin was not happy with the progress. His previous programme was more productive. I had a discussion on this topic with Bibin.

Weight gain and weight loss is not few weeks process. We generally attract towards products claiming to reduce weight within few weeks. We should think logically here.

We gain weight over few months and years but want to reduce weight within few weeks. Some products can reduce weight very fast but impact our metabolism adversely and that weight loss is also temporary.

We should always keep in mind that losing weight through dieting and physical exercise is safest and time-consuming.  I realised that

We should not monitor our weight during first 30 days. We get minimum results during this period and we wish to get maximum result.

Ultimately we get dejected due to poor results and look for other methods for quick results without completing our current programme. I advised Bibin not to measure his weight for first 30 days and focus only on daily routine. He accepted and never discussed about weight.

Healthy diet for wellness

Next thing that I realised is casual behaviour towards dieting. We follow dietary restrictions properly during first few days.

After that people become casual and think nothing would happen if we take fast food or higher sugar products few times in a month. At this point, we reduce our motivation level towards our fitness attainment.

7 Health benefits of Green smoothies

Ultimately people restart their routine by which they gain weight. People must adhere to dietary restrictions and exercise plan without any fail.

I never said to Bibin that you will follow this routine for so many weeks or months. I always told him to follow routine for today. Always make short term goal for 1 day or a week.

You can take self commitment that I will follow dietary restrictions and exercise plan strictly this week. It will give you self motivation.

Meditation is very useful to keep you motivated throughout fitness programme. I will share exercise plan,  calorie intake, dieting restriction and meditation in next article.


16 Top Tips to Stay Fit and Healthy

Top Tips to Stay Fit and Healthy

Keeping a fit and slender body is a dream of every person. To make this dream come true, some prefer regular gym while some recommend healthy diet and exercise for their health and wellness. We are going to present some of the Top Tips to Stay Fit and Healthy, revealed by experts and successful exercisers, which will help you in living a perfectly healthy life.

Top Tips to Stay Fit and HealthyFitness wellness diet

  1. Healthy Diet

About 80% of our fitness depends on a healthy diet. For a fit physique and perfect metabolism rate plan your regular meals with 45% of non-starchy carbohydrates, 30% of fresh proteins and 25% healthy fats like nuts and seeds.

  1. MakeWater Your All-time Companion

Drink adequate amount of water throughout the day as it will help you in sparking the hunger pangs. 10-12 glass of plain water is recommended for a healthy looking skin and refined digestive system.

  1. Body Warming Up Exercises

Start with simple workouts and increase the intensity of exercise with the passage of time. Exercises are the only way to the wellness of your body. For starters, 15 minutes of daily simple exercise is suggested.  Simple or brisk walk both maintain your body metabolism rate which is necessary for the wellness of the body. It is advised by experts that following hard exercise in starting period may lead to a burden for your cardio-vascular health. Practice every kind of outdoor activity like hiking, bike rides or other games like tennis.

  1. Adopting a Balanced Lifestyle

The health and fitness journey can only be followed if we maintain a balance in everything we do. Whether it is exercising, resting or planning your diet.

                         ”Don’t forget that to see a change you need to make a change.”

Live an active life and forget laziness, enjoy gardening which will help you to burn 300 calories per hour.

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    5. Yoga Your First Preference

Yoga is no doubt the most enduring exercise. It is a complete package of mind plus body exercise practiced to strengthen body and tone muscles. The stretching and deep breathing help a person in ruling over his digestive system. Follow any kind of yoga forms among the 100 different forms depending upon your tolerance level. Yoga removes fat deposits from back, thighs and legs.

  1. Swimming

If you want a slender looking figure try swimming, the perfect workout. Moreover, swimming is one of the Top Tip to Stay Fit and Healthy and best remedy for the arthritis patients and to keep good mental health water aerobics is a better option. A half an hour daily swimming will made your figure sleek and skinny.

  1. Meditation

Lower your stress levels with meditation which indirectly helps you to resist overeating. Morning quite hours or day meditation leads to a lower appetite level.

  1. Consistency

If you want to have a fit body, you should be consistent in whatever you adopt to stay healthy. Be consistent with whatever you have planned for fitness either daily workout, diet plan or gym attendance.

  1. Know Your Hunger

Try to differentiate between hunger and thirst. It is better to wait for 15 minutes after drinking water and confirm your hunger level. Smaller plates help you eat 22% fewer as compared to large ones. Eat like kids, chewing slowly will make you consume only two ounces of food per minute which is quite better amount to fill tummy. Sometimes breathing deeply during meals gives a good interval and helps you to feel filled quickly.

  1. Try Diet Recipes

Take high protein diet like green smoothie, fortified cereal and fiber-rich food as your regular meals. Go with greens and avoid taking too much meat.  Give green vegetables the first priority in your diet. These are best source of iron and provide enough energy to raise metabolism levels.

  1. Detox Drink

Keep yourself healthy by adding apple cider, lemon or vinegar in warm water as they show alkalizing effect to your body. Drink it once or twice a day, add raw honey to make it sweet. These drinks will balance the pH levels and help in keeping balanced weight.  Say “NO” to fizzy drinks the main culprit behind fat deposits to your body.

  1. No More Elevators healthdose-in-wellness-tips

Instead of elevators use stairs one of the best work out. Besides stair climbing some other simple workouts like rope jumping, cycling, simple push -ups will give positive results.

  1. Improved Eating Habits

Sometimes eating absent mindedly makes you eat more than usual, so only focus on the food while eating. Avoid watching TV or reading books while eating because this kind of food taken is hard to be digested.

  1. Never let stress overrule your stomach

Certain temptations are found very common during stress period e.g. longing to have a bag of chips or a packet of cookies. So, always try to avoid this habit. Filling up your stomach with snacks will never give you a healthy life.

  1. Go for Vitamins

Sometimes multi vitamins help you to overcome the deficiency present in your diet. So, there is no hesitation in taking vitamin supplement.

  1. Sleeping Hours

Inadequate sleep leads to improper appetite levels resulting in overeating. Approximately 8 hours of continues sleep is necessary for outstanding physical and mental health and metabolic changes.


Natural ways to lose weight quickly with proper diet plan

healthdose-in-running

 
Are you trying desperately to lose weight fast, burn extra fat at home but just unsure about what to eat? There are tons of weight loss tips out there; yet people feel so clueless about what to do. This is because these tips are so general that no one gains actual benefit from it. Everyone will tell you to eat less and exercise more, but what exactly to eat? What should you avoid? How to take optimal weight loss diet that is filling and satisfying yet does not result in weight gain?

Here we are going to present a few natural ways to lose weight quickly. The best thing is that your health will not be harmed; rather you will feel better than you ever did.

Diet Plan:

Everyone has a basic know-how of what not to eat, and processed sugar is top of the list. This means you have to give up on sodas, chocolates, processed juices, creamy muffins, etc. But let’s go into a little more detail and discuss a proper diet plan.

The basic caloric requirement for a healthy adult male is 2400 to 3000 calories per day. For a female this requirement is 1800-2200 calories per day. These would make a person maintain the weight they are currently on. If you need to lose weight, you have to consume fewer calories.

Research has shown that consuming a diet that adds up to 1400 calories per day can help you lose weight, while still providing your body with the nutrients it needs to grow and maintain its health.

If you follow this diet, you can lose about 0.5kg/week, which is the healthy limit of weight loss as described by experts. Consuming these calories will also ensure that your BMR, which is the rate at which the body burns calories, is speeded up.

Breakfast:

Smoothie 

First question comes in mind that does green smoothies help in weight loss? I guarantee the health benefits of green smoothies.you can make a smoothie from chia seeds. You can also add berries to this smoothie. This smoothie is full of nutrients, making it a very healthy as well as delicious breakfast idea.

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Snack:

Fresh fruits, like apples and grapes are a great snack option.

Apples are perfect because they have the crunchiness factor and also keep you full. You can also consume yogurt instead of fruits; Greek yogurt is best. If you want a truly delicious snack, try mixing one teaspoon of cinnamon as well as sliced apples with Greek yogurt.

Lunch:

Eat green vegetables for lunch as they have a lot of nutrients while being low in calories. Green vegetables can be taken in wraps or as part of a fresh salad. Just don’t cook them in a lot of oil.

To make a collard wrap, remove the stem from a fresh collard leaf. The vegetables added in the wrap can be varied according to taste; you can add a bit of fruit in there too. One option is adding half an avocado, one tomato and 1-2 teaspoon hummus, and seasoning with salt and pepper. To make the meal more filling, add beans or quinoa.

Evening Snack:

If you get hunger pangs before dinner time, keep sliced carrots in the refrigerator. Five small carrots won’t harm you and will make you feel full.

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Dinner:

Who doesn’t love pasta? This low-calorie alcohol-free recipe of Penne Alla Vodka is a great idea for dinner.

Boil 8 ounce of penne pasta by adding it in a saucepan of boiling water and letting it cook till it becomes soft. In another saucepan, heat 2 tsp olive oil and three cloves chopped garlic. Add the following: half cup chopped onions, 1/4th tsp salt and cook for 2 minutes. Add one 14 ounce can of tomatoes, ½ tsp more salt, pinch of red pepper and simmer it for 10 minutes. Add 2 tablespoon cream and 6 tablespoons evaporated milk. Simmer for another 5 minutes on low heat.

Drain the pasta and add the sauce to it. Cook for a minute or two and serve with tiny servings of Parmesan. Adding half a chicken breast to the sauce can add to the taste and texture.

Alterations:

This is just one example of a optimal weight loss diet plan. The idea behind all weight loss diet plans is similar: a healthy breakfast followed by a fruit snack; then green  vegetables for lunch and meat for dinner. Keep oil consumption to a minimum and use fresh ingredients. You can switch out the ingredients themselves, as long as the basic plan is followed.

For example, eat a fresh vegetable salad instead of a collard wrap. You can add tomato, onion, capsicum and carrot to this salad an add one teaspoon of olive oil as dressing. Similarly, you can have 200g of roasted chicken instead of pasta for dinner.

Importance of Proteins:

The aforementioned weight loss  diet plan contains enough calories (around 80 g) that it does not result in muscle loss. If you follow a highly restrictive diet that makes you lose out on protein, you will not only lose weight, you will also lose muscle mass. Protein is essential for all organs of the body to function properly and this is why consuming too little protein can cause skin wrinkling, hair breakage, brittle nails as well as reduced immunity to diseases.

The lesson here is that do not consume too little proteins! Having meat or egg once a day and eating yogurt as a snack can fulfill your daily protein requirements if you are trying to lose weight (you will need about 90g per day). Any less than this and you will cause yourself more harm than good.

Why Not to Starve Yourself:

Some people decide to straight away almost quit eating, in order to lose weight quickly. This is not the right strategy for several reasons.

  • Consuming too few calories will actually slow down your metabolic rate, which means you will burn those calories even more slowly.
  • Your body won’t get the nutrients it needs to survive and flourish.
  • Your skin will become wrinkled and lose its luster.
  • You will feel slow, lethargic and tired all the time.
  • You will have hormonal imbalances, leading to even more weight gain.
  • As soon as you stop the strict diet, you will start gaining the weight again.