The method which I am going to share has been tested and proved by me. I have spent a pretty long time(about one and a half years) on evolving this method. Believe me…… as the results, I have successfully trimmed down 20kgs from my body weight.
Obese people(extremely fat) in order to loose weight need to start with a very strong desire and motivation because it takes a lot of time for fat to melt down the right way so that it doesn’t get stored back.
First things first…….EXERSICE and balanced DIET are the only two ways to loose weigh effectively and sustain ably. So stop reading if you thought I was going to name a pill that would allow you to chill with ice-creams and sodas….! Its just simple mathematics: - Weight loss= Exercise(30%)+ balanced Diet(70%)
My method suggests a completely new lifestyle which you can maintain for lifelong…coz….without changing your life style you can’t change your shape for permanent. Now let’s find out the possibilities that lead to your excess weight:
You can be having a hormonal problem( so stop reading further and visit the concerned medical specialist)
You have a low metabolism rate and the amount and kind of food you eat is not getting burned up(in terms of calories) due to the lack of proper physical labour.
You are prone to a sedentary lifestyle and most of the times eat out at the junk food stations.
You don’t realise but you are a stress eater.
So now you must have decided over the possibility affecting your weight gain? . Keep a register or notebook to note down your daily calorie intake and hours spent in exercise. For the veggies I can give the Calorie count in few daily eaten basic food items.
One chappati(100gm wheat)= 70 calories
One bowl of daal(medium)= 80-100 calories
One glass of skimmed milk= 78 calories
One bowl of rice(without starch)= 100 calories
Any vegetable cooked in normal oil= 80-100 calories
Just for fun….compare it with the junk stuff that you munch between meals:
One standard size burger: 200-400 calories(the upper limit matches the Mc D’s burgers and to mention the veggie ones…)
One Soda: 180 calories approx
One ice-cream cup(vanilla, standard size): 300 calories
So give up on stuff like pakodas, pastries, parathas, puris, soda and other fried and sweetened eatables and drinks. You can satisfy yourself with just a bite of all these but not the whole of it…….OK?
In order to loose weight, normally every fat person is put on a diet of 1200 calories per day… but I say, go for just 1000.
In the same note book write down your current physical details like weight, chest or breast, waist, legs, thighs, arms, hips etc. This would enable you to track down the inch loss and also to slowly match it up to your ideal figure and weight.
Now let’s start with the Workout part. You need to spare at least an hour from your daily routine. If you have never exercised before then I would recommend you to start with brisk walk for about 2 months and then move on to the other types of exercises like Cardio, Aerobics, Stretching and weight training. The best would be to join a good gym. You must be thinking, I am repeating the same old stuff….but wait…. I am going to tell you how it works.
Brisk Walk: for the beginners. It would increase your stamina and would slowly help your body to adjust to the new lifestyle i.e. physical labour. Brisk walk should be stressful enough to be a little discomforting with and letting you breath fast, otherwise it won’t work. The simple reason behind this is, if it is done in a relaxing and comfortable way then it won’t solve the purpose. Remember, exercise is never done with absolute comfort level, there has to be some resistance or else your body will not bur the required amount of calories.
Cardio: It includes workouts like jogging(one of the best), running, jumping, cycling, stair climbing(again one of the best), swimming etc. After two months beginners usually build stamina to perform some of the above mentioned workouts for few minutes. Best is to start with jogging. No wait …. I am not asking you to straight away start jogging instead of walking. Start with the target of 5mins jog in between your 1hr walk. That is, jog for 5 min and then walk for 10….repeat the cycle. After every week one can increase the time of jog by 5min and reduce the time of walk….Sounds tough….no its not.
Jumps: this is done in the ‘jumping jack’ style, moving both arms and legs. Keep a target of 200 jumps in one go and increase it slowly, the number of reps in one set as well the number of sets. Make it 1000 per day. It helps to reduce the extra baggage of fat hanging around the body. If you know how to, please prefer skipping in the same schedule I mentioned for jumps.
Cycling: Go for an exercising cycle. 10-20 minutes daily. But it should have resistance level and a minimum speed of 30 km/hr. Good for lower torso.
Weight Training: Many people, particularly girls think that there’s no need for weight training if you are overweight. But that’s not true. You know what?. if you loose weight drastically you tend to get a loose skin around your arms, thighs, abs and hips. To avoid it, you need to follow some weight training to tone up your muscles and add up that hanging fat into muscles. Girls…… don’t think you will develop huge muscles like men….coz you wont….unless and until you take those extra food supplements and steroid pills….which you wont….
For girls: Start with a 3 pound dumbbell on each arm for biceps.
Biceps: take dumbbells in both hands while maintaining a standing position. Stretch down(straight) your arms parallel to your waist. Hold it in between fingers and palm with thumbs placed besides the fingers. Keep your arms close to your body. Now slowly curl up your arm against gravity to fold it the level of your shoulder. Get it down slowly. Repeat the same 10 times in 3 sets.
For boys: They can do the same exercise, but with the 7 pound dumbbell.
That would be enough for the beginners. After a month the beginners should increase the weight of the dumbbells, but under the supervision of an instructor.
Stretching exercises: These are good for having a flexible body. And also reduces the chances of stiff muscles, muscles pulls and other injuries related to exercise. The best Stretching exercise is to stand straight with arms up and then bending down to touch feet. Knees should be straight and tummy in….
Another exercise is to stretch out legs against each other(for 1ft or so), hands pulled up against gravity and bend side wards( 30 in each sets).
That’s all about it……try it out and you will see the results for best.It might happen that you see good results in the beginning 3 months but then the weigh loss slows down. This happens because your body gets used the kind of workout you have been doing. So you need to change your workout style, every 3months. And some of you may experience body aches in the beginning, buts that’s temporary and not harmful. So don’t give up. The most important thing in this method is the REGULARITY.
But I am sure after 3 months of the above routine you will start loving it….because you will feel boasted with energy, freshness and confidence. You will be top of the world and everyone would die to know what has caused this positive change in your attitude……WELCOME TO THE FAMILY OF FIT PEOPLE ………ALL THE BEST FOR REST…!
