Well, unfortunately loosing fat has no shortcut and it needs dedication.
In January 2018, I ended up loosing 12 kilograms (waist: 35 in to 28 in) in a matter of 3 months through consistent and rigorous workout.
This process requires two commitments, the first one is working out for about one hour every day and the second one is to refrain from eating junk food.
So starting with the first one, WORK-OUT:
1. Workout will help you in burning the fat that has been stored around the muscles. As spot fat reduction is not possible, it is recommended to move all the body parts simultaneously.
2. In an hour of work-out, do the following exercises in the same sequence as mentioned below:
This process requires two commitments, the first one is working out for about one hour every day and the second one is to refrain from eating junk food.
So starting with the first one, WORK-OUT:
1. Workout will help you in burning the fat that has been stored around the muscles. As spot fat reduction is not possible, it is recommended to move all the body parts simultaneously.
2. In an hour of work-out, do the following exercises in the same sequence as mentioned below:
#Warm-up:
A) Jumping jacks: 100 reps
B) Spot running: 100 reps
C) Skipping Rope: 100 reps
#Intense exercise:
A) Push-ups : 1st week (10 reps), 2nd week (20 reps), 3rd week (30 reps), 4th week(40 reps)
B) Burpees: 1st(5-7), 2nd(10), 3rd(15).
C) Crunches: 1st(15-20). 2nd(25-30), 3rd(35-40), 4th(45-50).
D) Mountain climbers: 1st(30). 2nd(50), 3rd(70), 4th(100).
E) Leg raises: 1st(15-20). 2nd(25-30), 3rd(35-40), 4th(45-50).
F) Scissors: 1st(15-20). 2nd(25-30), 3rd(35-40), 4th(45-50).
G) High jump(3 ft height): 2 sets * 10 reps.
H) Bicycle crunches: 1st(15). 2nd(25), 3rd(35), 4th(45).
I) Jumping Squats: 2 sets * 20 reps.
#Stretching and cool down:
A) Plank: As long as you can hold.
B) Upper body twists.
C) Toe touch.
D) Hamstring stretch.
Voila! That's one hour.
3. The second but most important one is DIET:
#Do's:
A) Eat 2-3 eggs everyday in the morning.
B) Drink 8-10 glasses of water everyday.
C) Replace chocolates by protein bars.
D) Eat as much fruits and vegetables as you can.
E) Replace cookies and biscuits by dry fruits.
#Don'ts:
A) Eating samosa and patties.
B) Eating pizza or potato burgers.
C) Drinking more than 1 cup of tea/milk.
D) Eating sweets regularly.
#Do's:
A) Eat 2-3 eggs everyday in the morning.
B) Drink 8-10 glasses of water everyday.
C) Replace chocolates by protein bars.
D) Eat as much fruits and vegetables as you can.
E) Replace cookies and biscuits by dry fruits.
#Don'ts:
A) Eating samosa and patties.
B) Eating pizza or potato burgers.
C) Drinking more than 1 cup of tea/milk.
D) Eating sweets regularly.
4. Note: In the initial days, you will feel disturbing pain in your body but don't give up and continue the regime daily. The pain will diminish in 7-10 days and you will be able to increase the reps of the exercises.
5.Challenge: The major challenge here is to practice this regime 6 days in a week for at least 2 months. Being honest to yourself is imperative.
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