Weight loss and Butt firming Program:
For more info: Nikhil Mahajan (PT)
MPT (Ortho.) Phn. 09671759***
--------------CUT SHORT INTENTIONALLY ---------------
--------------CUT SHORT INTENTIONALLY ---------------
3 Way Program
Diet
Water Intake
Exercise
--------------CUT SHORT INTENTIONALLY ---------------
--------------CUT SHORT INTENTIONALLY ---------------
Diet: . Health authorities do set some baselines - these are 1200 calories per day for women, and 1800 calories per day for men and vary for athlete person . This doesn't really make too much sense - are you are sedentary person with little muscle mass? Or someone who is tall, muscular, and exercises a lot? Absolute levels don't work - but do give us a starting point.
[BMI]: The answer?
Calculating BMI
[Use the value to categorize yourself.]
KNOWING YOUR BODY TYPE:
- Fast metabolism
- Naturally thin or wiry
- Find it hard to gain weight
- Naturally lower in strength levels
- Often high energy levels, and tend to be overactive.
- Naturally thin or wiry
- Find it hard to gain weight
- Naturally lower in strength levels
- Often high energy levels, and tend to be overactive.
Ectomorphs can get fat! Fat Loss for the Ectomorph is a different undertaking to other body types.
--------------CUT SHORT INTENTIONALLY ---------------
--------------CUT SHORT INTENTIONALLY ---------------
The Weight Loss Plateau
Over time our bodies adapt to the lowered calorie level. Our body becomes more efficient at using energy (lowered metabolism), and therefore burns less fat.
This is why most of us reach a weight loss plateau. At this point, the only option is to boost metabolism; increased cardio, weight training, 'cheat' meals (i.e. occasional high-calorie meals), cycling (or zig-zagging) calories, and even manipulating macro-nutrient ratios can all help to do this (don't forget adequate sleep and hydration). You often find that the nearer you get to your goal weight (or body fat percentage) - the harder things get!
Continually dropping calories only serves to lower metabolism even further - the moment you return to 'normal' eating - the weight comes back on.
Minimum Daily Calorie intake
It is difficult to set absolute bottom calorie levels, because everyone has different body composition and activity levels.
TO TRACK WHAT YOU EAT:
Another way to follow the preplanned weight loss program easily avail. over the internet are:
General motor program
Air-force Program
--------------CUT SHORT INTENTIONALLY ---------------
--------------CUT SHORT INTENTIONALLY ---------------
Water Intake:
Most people don't drink enough water. Most people are also carrying around a few more pounds than they would be if they did drink enough water. If you can't seem to get that weight off, try drowning your sorrows in nature's magical weight-loss mineral.
It tones the body.
Have 8 glass of water a day.
Have warmer water as it is easy to consume
To enhance the taste of water add lemon juice or lime slices or a green tea bag to add some flavor.
Try avoiding too much sugar to the water but use salts instead.
Water is good de-toxifying agent.
--------------CUT SHORT INTENTIONALLY ---------------
--------------CUT SHORT INTENTIONALLY ---------------
EXERCISE:
There is various form of exercise which can be used as your fitness program:
Aerobic Programs
Indian Yoga
Cario- exercises
Whirlpool exercises
Specific Exercises for certain body region.
--------------CUT SHORT INTENTIONALLY ---------------
--------------CUT SHORT INTENTIONALLY ---------------
[These exercises are inculcated in your schedule as per your need]
Relaxation techniques such as deep breathing, visualization, progressive muscle relaxation, meditation, and yoga can help you activate this relaxation response.
20 min of daily cardio will build up to 1hr 40 min of cardio per week, 6 hrs of workout a month and so on.
Swimming is the best of all.[Hydro/ whirlpool exercises]
--------------CUT SHORT INTENTIONALLY ---------------
--------------CUT SHORT INTENTIONALLY ---------------
Yoga the Indian art also one of the best flexibility and fitness exercise.
FLAT ABDOMEN:
Rope jump – 100 reps
You can do this light (lift just heels, toes almost stay on the floor) or intense (high jumps). Don’t forget to tighten arms and pretend you hold a rope. The most effective stomach exercise is jump, because the role of stomach muscles is to stabilize the body and when you jump you challenge your balance and stomach muscles tighten to hold the body upright. And your breathing rate will go up and more oxygen will go into your body which means more fat will be burned.
You can do this light (lift just heels, toes almost stay on the floor) or intense (high jumps). Don’t forget to tighten arms and pretend you hold a rope. The most effective stomach exercise is jump, because the role of stomach muscles is to stabilize the body and when you jump you challenge your balance and stomach muscles tighten to hold the body upright. And your breathing rate will go up and more oxygen will go into your body which means more fat will be burned.
Sumo squat + jump + side leg raises: this is 1 rep – 10 reps
This exercise targets stomach, thighs, butt and it boosts burning fat because you jump and increase your oxygen intake and to burn fat you need a lot ohygen.
This exercise targets stomach, thighs, butt and it boosts burning fat because you jump and increase your oxygen intake and to burn fat you need a lot ohygen.
FOR BUTT:
--------------CUT SHORT INTENTIONALLY ---------------
--------------CUT SHORT INTENTIONALLY ---------------
knee lifts + Pike push up – this is 1 rep and you need to do 6 reps, alternating knees
This is again total body exercise that targets – butt, chest, arms, core and back.
This is again total body exercise that targets – butt, chest, arms, core and back.
--------------CUT SHORT INTENTIONALLY ---------------
--------------CUT SHORT INTENTIONALLY ---------------