Try these things to have control over your weight.


"Never give up on something that you can't go a day without thinking about."


ITS A SLOW PROCESS , BUT IT WILL SURLY HAPPEN, JUST DO NOT QUIT


No matter what you do, what you eat, how is your lifestyle , how is your sleeping pattern , the one thing which every one of you desires for is to have your weight under control. And its totally a healthy, required and necessary desire for every one out there irrespective of your age and gender.
Losing weight and having your control over it is not an easy task. Everyday you are confronted with unhealthy food choices and neither you get involved into enough of physical activities. But if you want it badly and you work hard for it, you will succeed. Even impossible says ,"I M POSSIBLE".


WEIGHT LOSS VS FAT LOSS

People often make mistake by considering both the above terms same. In fact there is huge difference between these two terms. In brief ,Fat loss is just the reduction of your body fat i.e. the amount of fat your body carries. Its basically happens when you are into fitness and when you want to see those significant abs, biceps ,chest etc. Here you lose your fat not your weight. Whereas, weight loss is to lower your body weight, the sum total weight of your bones,muscles,organs and body fat. In weight loss you lose all you weight, fat and water content in your body.

The very important point one should keep in mind before traversing the path of the weight loss or fat loss journey is that there is no such thing called spot reduction. Suppose you have too much fat on your belly, and you want to lose fat it. Then there is no way out to lose your fat only from your stomach alone just by doing exercises of core( Crunches, plank etc). You need to train your whole body, you have to remove fat from every part of your body especially form your back , chest and thighs as they contain of larger portion of your muscles as compared to other parts of the body. So you can't have spot reduction, you need to work on your full body.

If they says you can lose weight just by doing this or that, just in one week or one month, trust me people its completely fake and bull shit. You simply can't . Its a slow process which takes time. But a systematic workout routine and healthy diet will surly lead you to the success of your weight loss or fat loss journey. But there are few mandatory conditions that are needed to be full filled. They are hard work, strong dedication,commitment and patience.

Here are the few tips which you guys can follow if you think you think you need to reduce your weight. Its both for men and women out there. And you do not necessarily need to go to gym for this. Try this out for a month and I guarantee you if you follow it you will surly notice a significant change in your weight.

WORKOUT

MORNING 

  • Running.( Start with one to two kilometers and gradually increase it up to 10 to 12 )
  • Squats.( Start it with total of 50 and gradually increase it up to 250 to 300)
  • Pull ups.(Do it till failure)
  • Push ups.(Do it till failure)
  • Skipping.(Do it till failure)

EVENING

PART 1

  • Dive bomber (20 seconds )
  • Alternate lunges( 20 seconds)
  • Spider man push ups(20 seconds)
  • Knee up (20 seconds)
  • Burpees (20 seconds)
Do these five exercises in a row and total of four sets. You will take rest only after completing the cycle of five exercises.


PART 2

  • Reverse crunches (20 reps)
  • Toe touches (20 reps)
  • Plank( 30 seconds)
Do these three exercises in a row and total of four sets. You will take rest only after completing the cycle of three exercises.


NUTRITION

BREAKFAST

  • 4 egg whites.
  • one cup spinach
  • one scoop protein shake
  • 100 gm berries.( Black berry or straw berry ). 
  • Put the spinach, protein shake and berries along with two cubes of ice into a mixture. Grind it well and your  shake will be ready.

SNACK 1

  • 50 gm greek yogurt.
  • Raw vegetables( Carrot, reddish, cucumber, cabbage). 

LUNCH

  • 50 to 60 gm of brown rice.
  • Skin less and bone less chicken.

SNACK 2

  • 100 gm sweet potatoes.

SNACK 3

  • 10 gm rice cake.

DINNER

  • 175 gm veggies.
  • Knorr cubes.

IMPORTANT POINTS TO KEEP IN MIND

  • Start your day with a mixture of warm water and lemon.
  • Drink 6 to 7 liters of water.
  • Eat raw vegetables.
  • Avoid junk food.
  • Try to follow the diet and workout completely and be consistent.
  • Do proper stretching before your workout to avoid injuries.
  • Get enough sleep and take less stress.



Click on the link to get 8 weeks work out plan for muscles gain 


Click on the link to get the diet plan

Click on the link to know how to make your whey protein at home

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