•>Life style changing (weight loss home tips with yoga):
One should make many lifestyle changes for controlling weight and body maintaining ideal body weight. People who lead sedentary life ganerally are overnight. It is very important to exercise to maintain ideal body weight. Exercise help to burning of body fat and effective digestion of food.
People who eat late dinner may also suffer from havey weight. It is important that one should eat dinner hours before sleeping at night. Minimum two hours needed for proper digest food.
Eating too much fatty and juke food can also cause heavy weight. Therefore people who eat too much juke food should minimise intake of juke food control weight.
Yoga and exercise can also help to maintaining ideal weight. There are many simple yoga asana that help in controlling weight.
It is very important to get proper sleep. Children should avoid sitting for long hours in front on the computer or tv to maintain ideal weight.
1] Diet:
1.THE 7 DAY DIET PLAN FOR WEIGHT LOSS
What? Just 7 days and we lose those unwanted fat from our body ...isn't that great. Yes, it is, with this diet plan one is able to lose 5-10 pounds and help oneself achieve their desirable weight and body shape. This diet is also known as the GM-Diet plan which was made for the motor workers to stay fit and healthy. This diet plan just takes little of your dedication and gives you your desirable goal. So are you all ready to get a new look ?Advantages Of GM Diet Plan:
This 7 day vegetarian diet plan was developed for the well being of General Motors Inc. employees. That is the reason it is called the GM Diet Plan. The aim of the program is to gain a healthy body. You can expect the following things by practicing this Diet Plan regime:
1. Lose around 5 to 8 kilograms in 7 days Natural glow to skin.
2. Elimination of toxins will make you feel light and energetic.
3. Reduces the flab around the tummy and waist.
All these in just 7 days! It is a miracle diet plan!
[NOTE: DO DRINK PLENTY OF WATER DURING YOUR DIET 8-10 GLASS OF WATER.]
• Day One:
Let with day one, on the first day of your diet you have to consume only fruits for the day as it is an all-fruit-day. Fruits are great for our health full of benefits and one must include fruits in their diet. Fruits not only help to lose weight but provide you with glowing and flawless skin and many nutrients required by your body. You are allowed to consume any fruit of your choice for the day and in any number (except banana). But do remember to divide your intakes in different numbers for the day. Eat in small quantity but more often. I would suggest to indulge on melons for the day as it will help to lose 1 pound of your weight on the very first day.(say NO to bananas).
• Day two:
Like day, the second day is "AllVeggies day". You can eat nothing but vegetables and only vegetables. You can eat to your heart's content, feel your stomach filled up with vegetables if you need to. Boiled or raw vegetables will do. You can even begin your day with a boiled potato and a tea spoon of butter. This is done in order to give the body enough energy and carbohydrates for the day. But after that only raw and boiled vegetables. Only one potato this day is enough, don't consume more than that. Adding a pinch of oregano or basil seasoning to make the vegetables more edible is perfect. Day 2 is a calorie free day with a good amount of fibre and nutrients. If you make it through day two, you are definitely dedicated!
• Day three:
Day 3 is a combination of day 1 and 2. You can eat the mentioned fruits and vegetables. Eat any quantity and any amount you like and drink lots of water as directed. You need to avoid potatoes on day 3 as you are getting enough carbohydrates supply from the fruits. Your system is all set to burn the excess pounds. Your cravings may try to dominate, but think about the weight loss and the great results. You will feel light and happy by this time.
• Day four:
Remembertold not to eat bananas on the first three days? Well on the 4th day of the vegetarian diet for losing weight, you have the liberty to eat up to 6 bananas for the whole day. You can drink up to 4 glasses of milk. You must have heard that bananas help in weight gain, however in this diet, they act as a source of potassium and sodium for the body. Since the intake of salt is reduced, bananas will do the job. You can also have one cup of a highly diluted soup for a meal. The soup should consist of capsicum, onions, garlic and tomatoes. It is a tasty and healthy recipe which will help in the weight loss process. You can drink it only 1 time a day, it is only to refresh your taste buds from all the vegetable and fruit intake. Be careful to resist yourself. You are just 3 days far from your dream figure.
• Day five:
Day five is like a treat for you as on this day you can consume all the tasty but very healthy meals like tomatoes, sprouts and cottage cheese, also known as Paneer in India. You can also add Soya chunks to your meal. Make a tasty soup with the mentioned ingredients and drink it. Make sure to increase your water intake on day 5. You can eat up to 6 tomatoes and increase the water intake with 1/4 of the daily consumption. This is done in order to cleanse your body from uric acid. The tomatoes are for the fibre and digestion process. The water will purify your body from all kinds of toxins.
• Day six:
Day 6 is a little different to day 5. You will be eating sprouts, cottage cheese and other vegetables but by excluding tomatoes. No tomatoes on day 6, avoid them. The tasty soup and lots of water should help you through your day. Vegetables will provide vitamins and fibre to your body. You will already notice change in your body by this time. Continue consuming a good amount of water everyday.
• Day seven:
The last DAY of your diet. You will be feeling light on your toes and happy inside out. You can have fresh fruit juice, one cup of brown rice or half chapati/bread and other vegetables you would want to eat. You can complete your day with the consumption of water. That is the whole diet plan for 7 days. If you can follow it strictly, no one can stop you from gaining a healthy and slimmer body.
2.Diet Plan 2
"Oh that dress it's so pretty, I wish I could get one." Does this happens to you when you go out for shopping? You want to buy that dress but you know its too small for you. That's all right, here is a diet plan to help you attain a perfect size in matter of a month and then there will be no such dress or your favourite attire you wish to get but you just couldn't.
This diet plan is very simple and helps you shed off those extra pounds. So let's get started... here's how you start your day for your journey of weight loss.
Simple cleanse diet:
[Do drink plenty of water during your diet plan]
Day 1
Breakfast- Oatmeal, 1 apple.
Snack- green tea with 1/2 lemon and ginger.
Lunch- tomato soup and one cup of fresh fruits of your choice.
Snack- raw veggies such as cucumber, carrots.
Dinner- one cup brown rice or chapati/bread, spinach, lemon juice.
Day 2
Breakfast- Fresh fruits, handful of dry fruits.
Snack- green tea with lemon and ginger.
Lunch- vegetable soup, one or two slice of brown bread, 1 citrus fruit.
Snack- one apple.
Dinner- steamed vegetables (broccoli, cauliflower, carrots etc).
Day 3
Breakfast- one glass of milk, dry fruits.
Snack- green tea.
Lunch- one chapati/bread, sprouts and tomato soup.
Snack- watermelon or any other fruit.
Dinner- plain cottage cheese, chapati/bread, salad.
3.Diet plan 4
Cucumbermake tasty and filling salads that can keep you going all along the day. Mix 2 lbs of cucumbers with a pinch of salt, a teaspoon of herbs such as oregano, parsley and dill, and olive oil to make a delicious salad for your cucumber diet. Besides the health benefits of cucumbers, the herbs are rich in vitamins and minerals that provide essential nourishment to the body. It works as a fantastic natural skin care product, which can instantly brighten up your skin and eyes. Here's an idea for a standard cucumber diet.
The Cucumber Diet:
For breakfast: 1 bowl of cucumber salad, 1 cup of tea, and a toast of wheat bread .
For lunch: Chapati/Bread, a bowl of cucumber salad.
For dinner: Only salad.
2] Exercise
1.CardioWalking:
Cycling:
Bicycling is another low impact, high-rewards activity for losing weight. Cycling can burn anywhere from 372 to over 1,100 calories per hour, depending on your weight, your speed and the terrain you're biking across.Unlike running, cycling is easy on the joints, and even the most out-of-shape beginner can hop on a bicycle and ride several miles without feeling like they've just been through the wringer. Outdoor cycling is best, because the varied terrain enables you to get a well-rounded workout that includes strengthening your lower body and getting a good cardiovascular workout.
Swimming:
Vigorouss swimming burning anywhere from 400 to 700 calories an hour. All types of swimming are effective for helping you shed pounds, from a front crawl to a breast stroke or even the dog paddle. Swimming is a highly effective exercise for weight loss and toning. It's one of the lowest-impact exercises out there and it strengthens, tones and conditions your whole body.
Running:
If you're one of the many people who love to run, you're in luck. Running burns about 600 calories per hour, helps build strong bones and connective tissue and gets your heart pumping at a healthy rate to help preventheart disease, stroke and certain cancers. The only equipment running requires is a good pair of shoes to protect your joints and, if it helps you keep the pace and maintain motivation, an iPod with your favourite tunes Interval training can bump up the calories you burn on your daily run. Also called speed work, interval training involves short spurts, usually between 30 seconds and two minutes, of running at top speed. Intervals burn a large number of calories in a short amount of time, improve your resting metabolism to help you burn more calories during the day and increase your muscle mass.
Jumping Rope:
Just ten minutes of rope jumping is worth an eight minute mile when it comes to cardio benefits and calorie burning. An hour of jumping rope burns over 800calories and works the arms, legs, and core, as well as strengthens bones and joints. A great 13-minute rope-jumping workout involves one minute of intense activity followed by one minute of rest. Start with the basic jump, during which both feet push off and land at the same time.Next, alternate your feet. Follow that with a combination jump during which you do the basic jump for ten turns of the rope followed by alternating your feet for ten turns.Finally, perform the high step:Alternate your feet, but bring your knees up to a 90-degree angle with each jump. End the workout with an endurance round during which you jump rope in your favorite way for at least five minutes.
2.Strength training
Bridge:
Bridge exercise usually strengthens the whole abdominal region, hamstrings, the lower back and the glutes. It is considered as the basic rehab exercise that improves spinal stabilization. Lie down on your back by putting your arms by your sides. Now bend your knees and raise your hips while maintain your back straight and keeping your feet on the floor. Let the hips be in a straight line with your shoulders and knees. Hold it there for 30 seconds and gently lower your hips back to the initial position and repeat the same for se are really great exercises for your buttocks and legs. Stand erect with your feet approximately one shoulder width apart. Push your hips back, slowly bending your knees to a 90 degree angle. Keep your back straight and eyes looking ahead. Slowly rise to starting position. Inhale on the way down, exhale on the way backup. If you find this exercise routine difficult then try the same sitting on a chair and standing up, now repeat this process a number of times to tone your body and provide some benefit to it.
Walking Lunges:
Walking Lunges are very high intensity exercises that help in strengthening thighs and hips. Stand tall with your feet shoulder-width apart. Now step forward with your left foot and then bend on your left knee and then on forefoot. Make sure that you keep your knees at 90 degrees approximately. Stand on forward leg with the help of rear leg. Alter the leg and repeat it again. This exercise can be done by a pair of dumbbells in both your hands.
Push-Up:
Push-up is a basic exercise that is done by simply raising and lowering the body with the support of the arms. Triceps push-ups are done by placing your hands on the floor right below your shoulders, while holding your body straight. Now lower your chest by bending your elbows and pushing back into the initial position. If you feel this exercise difficult, you can make it easier by placing your knees on the floor. This exercise trains the muscles of chest, shoulders and arms.
Squats:
Squats are really great exercises for your buttocks and legs. Stand erect with your feet approximately one shoulder width apart. Push your hips back, slowly bending your knees to a 90 degree angle. Keep your back straight and eyes looking ahead. Slowly rise to starting position. Inhale on the way down, exhale on the way backup. If you find this exercise routine difficult then try the same sitting on a chair and standing up, now repeat this process a number of times to tone your body and provide some benefit to it.
Superman Back Extension:
This exercise will help you increase the strength of the muscles along the lower back and gluteus. In order to perform this exercise, Lie on your stomach and gently raise your legs and upper body at the same time. Always keep your head straight in this position. Hold it there for 2 - 3 seconds and repeat it for 10 - 12 times daily to increase your leg power.
3.Yoga
Surya -Namaskar- Pose:
Step 1 : In standing position join the palms together, thumbs at a 90 degree angle from the fingers, pressed against the sternum. Exhale and while inhaling stretch the arms up, look up and gently bend backwards.
Step 2 : Exhale, bend forward from the hips coming into standing forward bend, try to place the palms on the floor and head toward the knees or shins.
Step 3 : Inhale, step the left leg back into half cobra position, keeping the foot erect and resting the left knee on the floor. Push the hips down towards the ground and bend the neck back. Push the chest forward, opening the chest and pulling the shoulders back.
Step 4 : Try to bring the calf and thigh of the right leg close together. Hold the breath, bring the right leg back, joining the feet together, keeping the arms, legs and back straight in Plank Pose. Your feet should remain erect.
Step 5 : While exhaling, first bring the knees to the ground, then the chest and finally the forehead, coming into Ashtanga position, keeping the hips and abdomen off the ground.
Step 6 : While inhaling come into the Cobra Position, straightening the arms, keeping the toes erect and legs together, knees and hips on the ground. Push the chest forward and pull the shoulders back, gazing up towards the ceiling.
Step 7 : Exhale raise the hips up into downward dog. Keep the arms and legs straight. Tuck the chin in towards the chest, push the body backwards and try to lower the heels to the floor. Push the forehead down towards the floor.
Step 8 : Inhale and step the right leg forward between the hands coming back into the half cobra position.
Step 9 : While exhaling bring the left leg forward into Standing Forward Bend.
Step 10 : Inhale, straighten the body up and come back to standing with palms joined in front of your chest.
Bhekasana Pose:
Lie on your belly and reach back to grab your feet as in bow pose. Now through inhalation, lift up your chest and squeeze the shoulders towards each other. Fold your feet towards the hip region and let your hands hold the toes. Hold this pose for 5 breaths and then gradually release.
Dhanurasana-Pose:
This is also known as Bow pose. All you have to do here is to lie down on the floor with your belly touching the ground. Keep your hands besides your chest. Now take a deep breath and lift your legs & thighs up. At the same time, you have to try to catch your legs with your hands. Remain in this position for 30 seconds & release.
Chakki chhalasna-pose:
This is again a very effective exercise & asana for reducing belly fat. For this, you have to sit in a comfortable position & spread your legs straight in front of you. Both your legs should touch each other. Do not bend your knees. After that join your hands & move it in circular motion over your legs. This gives a good massage & stretch to your stomach, hands & legs. Do it 10 times in clockwise position & 10 times in anti-clockwise position. Release slowly.
Shalabhasana Pose:
Lie on your belly with your hands resting below your thighs while forehead and chin are resting on the floor. Now try to raise your left leg up to 10 inches. Keep your leg straight. Do not bend your knees. After that, try doing the same with your right leg too. At the final stage, do this with both your legs.
3] Routine marker
Here's how can make your own routine for workout:
Following information will help you to do so.
• Quads- squats, lunges, one legged squats, box jumps.
• Butt and Hamstrings- hip raises, deadlifts, straight leg deadlifts,step ups.
• Push (chest, shoulders, and triceps)- overhead press, bench press, incline dumbbell press, push ups, dips.
• Pull (back, biceps, and forearms)- chin ups, pull ups, inverse body weight rows, dumbbell rows.
• Core (abs and lower back)- planks,side planks, exercise ball crunches, mountain climbers, jumping knee tucks, hanging leg raises.
Pick one exercise from each category above for a workout, and you'll work almost every single muscle in your body. These are just a few examples for what you can do, but you really don't need to make things more complicated than this. Do 4-5 sets of exercise a day with 5-10 reps .You may increase it up to 15 reps also. You can also select other exercises from the "List of exercise".
Add some variety - If you do the same routine, three days a week, for months and months both you and your muscles will get bored. Pick a different exercise each time and your muscles will stay excited (and so will you).
Give your muscles 48-72 hours to recover between workouts. A Monday-Wednesday-Friday workout works well to ensure enough time to recover.
3] Workout management
Step-1:Monday: Cardio exercise for 30-45 minutes. It can be anything like running, jogging, walking, Dancing, etc. Do this twice in the day for eg morning and evening. You can jog/run/walk during morning time and dance on your favorite beat at evening or do other exercise such as jump squat, skipping, etc.
Tuesday: Total body strength training such as squats, crunches, step-up bicep curls, etc.on this day. Strength training and cardio must be balanced for great results.
Wednesday: Take rest or you can get involved in yoga or stretching to relax your muscles from the intense workout.
Thursday: Today again is the day of cardio for 30 mins.
Friday: Total body strength training.
Saturday: Cardio exercise.
Sunday: Take rest and relax.
Step- 2:
Monday: Cardio
Do 30 minutes of cardio. Try biking, walking, hiking, or running stairs. Try doing consecutive intervals - 1 minute of walking, 1 minute of jogging, 1 minute of sprinting - to maximize your results in minimal time.
Tuesday: Arms
• Bicep curls, 10 reps
• Triceps kick-backs, 10 reps
• Shoulder presses, 10 reps
• Repeat this circuit two more times.
Wednesday: Abs and Obliques
• Crunches, 20 reps
• Bicycle crunches, 20 reps
• Oblique crunches, 20 reps
• Plank, hold for 30 seconds
• Side plank, hold for 30 seconds on each side.
Thursday: Lower Body
• Walking lunges, 10 reps on each leg
• Wall squat, hold for 30 seconds and build up to 1 minute as you feel more comfortable.
• Calf raises, 30 raises with both legs, then 15 on each leg
• Jump squat, 10 reps
• Repeat this circuit two more times.
Friday: Cardio
30 minutes of cardio of your choice.
Saturday and Sunday.
Rest.
Thanks…
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Hi. I’m Designer of Blog Magic. I’m CEO/Founder of ThemeXpose. I’m Creative Art Director, Web Designer, UI/UX Designer, Interaction Designer, Industrial Designer, Web Developer, Business Enthusiast, StartUp Enthusiast, Speaker, Writer and Photographer. Inspired to make things looks better.
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