1. So here is a simple guide to lose fat and stay lean. Be Practical. Do simple things. Maintain the habit. You must!
Include 40 minutes of Power Yoga exercises and aerobic exercise once every day.
2. Adopt the simplest trick ever that works wonders to reduce stomach fat like no other. Draw your tummy inside, stretch and straighten spine, tighten your stomach muscles and hold this position, resume breathing normally but maintain the tucked tummy position for at-least a minute. The strain on stomach muscles burns most calories at the right place. Do this very often in course of the day while you go about your normal activities.
3. Try 10 counts of Breathing control or alternate breathing while you are sitting anywhere, do it every three hours (4-5 Times a day). It removes stress and improves metabolism.
4. Compliment this routine with watchful diet of no more than 1500 calories per day, painstakingly avoid fried, oily food, fast food, junk food and processed food. Cooking habits and diet are very difficult to change, so don't worry about dieting as a new era, just exercise your choice from what is available to you normally.
You can eat a lot of fruits and vegetables to beat hunger as they have only few calories and easy to digest. Have light meals every two hours. 5 to 6 times a day. Take 3 meals and 3 snacks in- between meals.
Here's the weight loss maths. To burn 1kg of body fat you will need to have 7700 calories deficiency in calorie intake.
Simply speaking, just living a modern low activity lifestyle, the average person uses about 2000 calories a day. So if you eat a very controlled, watchful diet of 1400 calories a day (600 less than your body uses a day) and burn off another 500 through exercise, then you are burning about 1100 calories from your stored body fat per day.
With 1000 - 1200 calorie deficit between food intake and what your body uses up, you can lose 1 kilo of fat per week.This is the optimum level as eating below 1200 calories is absolutely not recommended.
A free weight loss course for 21 days that will help you lose at least 2-3 inches from your waist . We can assure you that after doing this full course, there will be a positive change in your problem.
As a number of factors are responsible for weight gain, a combined workout program has been provided below. In this complete course, yoga will help you to recover from the underlying factors of obesity.
Start practicing the following yoga for 1-7 days regularly. Choose a time of day you can stick with, so that exercise becomes a habit. No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal.
Raise your hands sidewise with inhalation and move downwards with exhalation. Do this for 10 times. Then raise your hands in front with inhalation and move downwards with exhalation. Do this for 10 times.
Benefits: Breathing provides better oxygen supply and blood circulation to the whole body.
Stand straight. Lift your arms above and bend to left side, count 10. Come back to starting position. Now lift your left arm and bend to right side, count 10. Take rest for few seconds.
Benefits: This exercise not only helps to reduce fat, but also trim and tone abdominal muscles.
Stand straight. Raise your arms. Now start kicking, first with your right leg, then with your left leg. Do this for 10 times. Take rest for few seconds.
Benefits: Kicking your legs in front helps to reduce abdominal fat.
Stand straight. Raise your right hand along with left leg and left hand along with right leg in front. Do this for 20 times. Take rest for few seconds.
Benefits: Helps to reduce fat from abdomen and thighs. Lower limbs gains flexibility.
Lie down. Raise your legs. Now circle it in clockwise direction for 10 times, then in anticlockwise direction for 10 times. Then join and circle both legs clockwise and anticlockwise for 10 times each. Take rest for few seconds.
Benefits: Reduces fat from abdomen, thighs and legs giving them a better shape.
Lie down straight. Hands above head. Now keeping both hands straight, sit up and try to touch the toes with fingers and head touching the knees. Again lie down in previous position. Do this for 10 times.
Benefits: Helps to lose fat in abdomen and stretches the arms and legs.
Lie on your abdomen. Bend your knees. Hold your ankles with respective hands and lift your body. The body will look like a bow. Hold the posture and count 10. Come back and again repeat the same. Take rest in Corpse pose.
Benefits: Helps to reduce fat from abdomen, chest, hip, legs and thighs and also protects the spinal curvature.
Lie down straight. Slowly raise your legs till the level the big toes get visible. Hold the posture and count 10. Put your legs down. Again repeat the same. Then take rest in Corpse pose.
Benefits: Reduces fat from abdomen, thigh and legs. Tone up abdominal muscles.
Sit in Diamond pose. Now inhale and exhale quickly. While exhaling pull your abdomen inside. Do this for 20 times.
Benefits: Work on abdominal muscles to tone it up. Also helps to increase lung capacity and improve functioning of entire body.
Sit in Easy pose and close your left nostril with ring and little finger. Now close your eyes and breathe in through right nostril. Then block your right nostril with thumb and breathe out with left nostril. Again breathe in with left nostril. Close your left nostril and breathe out with right nostril. Do this for 10 times. Change your legs and do for 10 times.
Benefits: Improves respiratory efficiency by supplying more oxygen. Helps to become more efficient with increase in concentration level and mental acuity.
Expert guidance of exercise routine and nutritious diet planning is the best way to gain weight. Gaining weight can be equally difficult as loosing weight.
It is unhealthy to have a low body weight. People with low body weight have weak immune system with a tendency to catch several infectious diseases. Being underweight can lead to various complications like heart disease, blood vessels disease and increased risk of osteoporosis.
One of the best way to gain weight fast is yoga as it addresses the underlying factors of the problem like stress, poor metabolism, inadequate digestion, blood circulation, lack of appetite.