INTRO

It seems to be a very necessary task to lose weight and stay fit these days. But let me tell you that both these things do not head in the same direction. Having expereinced it myself I advise that yes having a great body may be defined be bordering on anorexia or having a musuclar built because the sole aim is to acquire a perfect body.

The truth is that just like a face, every body has its own identity and can only become what its capable of and what it can become. I don’t mean to make anyone prejudiced about not exercising and not being able to see results in the first phase of exercise that they start but it is important that every does realise the need to be fit in their own way and realise what will help them remain healthy in the long run rather than looking good for around 4 – 5 years which is a gymmers body’s peak time.

WHEN TO STOP EXERCISING :

The answer is never. Exercise is a continuous process and should continue till possible.

The only respite is that after 60 days of following an exercise regime, you can again start with a new diet plan and enjoy the things that you had left earlier but in controlled quantities.

THE WELL BALANCED DIET :

Items not to be eaten :

1. Fast food
2. oily snacks
3. desserts
4. table sugar ( to be taken if family has diabetes)
5. table salt (to be taken if family has thyroid)
6. mid meal snacks
7. sugar treats and biscuits
8. Bread
9. paratha
10. bananas
11. mangoes and other high sugar fruits
12. butter / ghee
13. buns in the form of burgers or pao bhaaji
14. kulcha
15. pakoda
16. samosa

Items necessary :

1. apple
2. paneer
3. 2.5 – 3 litres of water
4. roti / chappati 7 – 10 in a day
5. milk – 500 ml a day
6. chicken (un oily)
7. soyabean and other forms of protein

A BALANCED DIET :

Breakfast 8 – 9 am

1. 2 rotis + paneer + Glass of milk + 1 apple

OR

2. brown / daliya bread + item of choice + glass of milk + 1 apple

Lunch : 1 – 2 pm

1. 3 – 4 rotis + 1 bowl vegetables + 2 bowls dal + salad

rice to be avoided, if necesaary then only 1 bowl of boiled rice is permissible.

No sweets.

Water is necessary

Evening : 4 pm

Dhokla, khandwi, soyabean, tawa paneer if snacks are necesaary.

1 fruit + 1 glass of milk

Exercise – 7 – 8 pm + a glass of milk

Dinner : 9 – 10 pm

2 – 3 rotis + vegetables + salad + dal.

No rice, rotis can be avoided if you sleep early or you wish to lose weight faster.

Water to be intook after every 1.5 hours.

If the exercise makes you feel very tired then a glass of milk and a banana should be taken 1.5 hours before you start your exercise. It is an energy booster and better than anything else.

THE WORKOUTS

I personally do not adhere to the 10 min workouts that are displayed across indian televisions and that are luring people to buy products which will be stashed away under beds or used for hanging clothes after a peroid of time. A 40 min workout is necessary and great for someone who can do it daily.

Myths :

You can workout at anytime you want.

I am so against this saying that the person who said it should be strangled. Though I say that it depends on everyones metabolic rates, but if the diet plan given here is followed there has to be atleast a minimum of 90 minutes gap between your last meal and your workout plan.

I just need to do these 4 exercises and I will lose weight.

I am so sure that anybody following this has achieved it only afteer a few years had passed. The only exercise that cannot be compensated for is running or power walking. It is the best form of exercise which is known as cardio vascular exercise and is necesaary for any one aiming to lose weight.

I. THE DAILY 40 MIN WORKOUT

1. cardio 20 mins.
1. running / power walking / jogging / treadmills / cross trainers

2. (i) jumping – 1 min

(ii)spot running – 1 min

(iii) jumping jacks – 1 min

(iv) alternate toe touch – 1min

(v) forward touch touch – 1 min

A total of 3 sets with 1. 5 min gap between each set = 20 mins

2. SIT – UPS + LEG RAISES :
1. 10 sit ups + 5 leg raises = 1 set

total of as many sets as you can put in minimum 6

total = 10 minutes

3. stretching : every muscle of the body needs to be stretched with a relaxed mood of the mind and deep breathing.

It needs to be taken care that everytime the stomach is streched the breath needs to be inhaled and exhaled everytime it is crunched. Proper breathing technique is another key to a good workout.

Total = 5 minutes

4 . SIDE BENDING : for those lovely love handles to go away.

Continuos 5 mins by alternating each side.

II. THE DAILY FULL BODY WORKOUT :

MONDAY :

1. cardio 30 mins.
1. running / power walking / jogging / treadmills / cross trainers

2. (i) jumping – 1 min

(ii)spot running – 1 min

(iii) jumping jacks – 1 min

(iv) alternate toe touch – 1min

(v) forward touch touch – 1 min

A total of 5 sets with 1. 5 min gap between each set = 30 mins

2. PUSH UPS : 10 in a set

Minimum of 3 sets and go on to as many as possible.

Total : 8 mins

3. SIT – UPS + LEG RAISES :
1. 15 sit ups + 10 leg raises = 1 set

total of as many sets as you can put in minimum 8

total = 15 minutes

4. stretching : every muscle of the body needs to be stretched with a relaxed mood of the mind and deep breathing.

It needs to be taken care that everytime the stomach is streched the breath needs to be inhaled and exhaled everytime it is crunched. Proper breathing technique is another key to a good workout.

Total = 2 minutes

5 . SIDE BENDING : for those lovely love handles to go away.

Continuos 5 mins by alternating each

TUESDAY :

1. cardio 30 mins.
1. running / power walking / jogging / treadmills / cross trainers

2. (i) jumping – 1 min

(ii)spot running – 1 min

(iii) jumping jacks – 1 min

(iv) alternate toe touch – 1min

(v) forward touch touch – 1 min

A total of 5 sets with 1. 5 min gap between each set = 30 mins

2. PUSH UPS : 10 in a set

2 sets

BACK STRETCHING : 10 in a set

2 sets

BACKWARD BENDING : 5 in a set

2 sets

PULL UPS ( if possible) : 5 in a set

2 sets.

Total : 10 mins

3. SIT – UPS + LEG RAISES :
1. 10 sit ups + 5 leg raises = 1 set

total of as many sets as you can put in minimum 8

total = 15 minutes

4. stretching : every muscle of the body needs to be stretched with a relaxed mood of the mind and deep breathing.

It needs to be taken care that everytime the stomach is streched the breath needs to be inhaled and exhaled everytime it is crunched. Proper breathing technique is another key to a good workout.

Total = 2 minutes

5. SIDE BENDING : for those lovely love handles to go away.

Continuos 5 mins by alternating each

WEDNESDAY :

1. cardio 20 mins.

1. running / power walking / jogging / treadmills / cross trainers

2. (i) jumping – 1 min

(ii)spot running – 1 min

(iii) jumping jacks – 1 min

(iv) alternate toe touch – 1min

(v) forward touch touch – 1 min

A total of 3 sets with 1. 5 min gap between each set = 30 mins

2. SIT – UPS + LEG RAISES :
1. 15 sit ups + 10 leg raises = 1 set

10 – 15 sets

total = 30 minutes

3 . SIDE BENDING : for those lovely love handles to go away.

Continuos 10 mins by alternating each

THURSDAY :

5. cardio 30 mins.
1. running / power walking / jogging / treadmills / cross trainers

2. (i) jumping – 1 min

(ii)spot running – 1 min

(iii) jumping jacks – 1 min

(iv) alternate toe touch – 1min

(v) forward touch touch – 1 min

A total of 5 sets with 1. 5 min gap between each set = 30 mins

2. PUSH UPS : 10 in a set X 3

PULL UPS : 10 in a set X 3

Parallel bar dips : 10 in a set X 3

Total = 15 mintues

3. SIT – UPS + LEG RAISES :
1. 15 sit ups + 10 leg raises = 1 set

total of as many sets as you can put in minimum 6

total = 10 minutes

4. stretching : every muscle of the body needs to be stretched with a relaxed mood of the mind and deep breathing.

It needs to be taken care that everytime the stomach is streched the breath needs to be inhaled and exhaled everytime it is crunched. Proper breathing technique is another key to a good workout.

Total = 2 minutes

4 . SIDE BENDING : for those lovely love handles to go away.

Continuos 3 mins by alternating each

FRIDAY :

1. cardio 30 mins.

3. running / power walking / jogging / treadmills / cross trainers

4. (i) jumping – 1 min

(ii)spot running – 1 min

(iii) jumping jacks – 1 min

(iv) alternate toe touch – 1min

(v) forward touch touch – 1 min

A total of 5 sets with 1. 5 min gap between each set = 30 mins

2. PUSH UPS( hands close together) : 10 in a set X 3

PULL UPS( hands closed together) : 10 in a set X 3

Bench dips : 10 in a set X 3

Total = 15 mintues

3. SIT – UPS + LEG RAISES :
1. 15 sit ups + 10 leg raises = 1 set

total of as many sets as you can put in minimum 10

total = 15 minutes

4. stretching : every muscle of the body needs to be stretched with a relaxed mood of the mind and deep breathing.

It needs to be taken care that everytime the stomach is streched the breath needs to be inhaled and exhaled everytime it is crunched. Proper breathing technique is another key to a good workout.

Total = 2 minutes

4 . SIDE BENDING : for those lovely love handles to go away.

Continuos 3 mins by alternating each

SATURDAY :

1. cardio 20 mins.

5. running / power walking / jogging / treadmills / cross trainers

6. (i) jumping – 1 min

(ii)spot running – 1 min

(iii) jumping jacks – 1 min

(iv) alternate toe touch – 1min

(v) forward touch touch – 1 min

A total of 3 sets with 1. 5 min gap between each set = 30 mins

2. SIT – UPS + LEG RAISES :
1. 15 sit ups + 10 leg raises = 1 set

10 – 15 sets

total = 30 minutes

3 . SIDE BENDING : for those lovely love handles to go away.

Continuos 10 mins by alternating each

THE SATURDAY WORKOUT AS MENTIONED IS SAME AS THE WEDNESDAY WORKOUT BUT IF POSSIBLE IT CAN BE REPLACED BY A 40 MINUTE CARDIO. RUNNING WOULD BE THE BEST.

I personally do recommend the usage of 2.5 kg dumbells at home but then I do not know how many people know how to use them properly.

The dumbell workout will be shown soon.

CALORIE COUNTS : P & P

CALORIE COUNTS : DESSERTS

CALORIE COUNTS : CURRIES

CALORIE COUNTS : DALS

CALORIE COUNTS : BREADS

CALORIE REQUIREMENT :

Calorie requirement as reasearched :

1. young : 2200 – 2400 calories
2. gym : 2800 – 3000 calories
3. 40+ : 1800 – 2000 calories
4. max : 3000

HOW TO STAY FIT :

If a person is giving a 100% to staying fit, he needs to realise that his dietery needs and requirements are very different from people around him.

100 % = 40 % exercise + 60% of good dieting.

The 40% exercise is explained in the different exercises for everybody section where the exercises given are for non gymmers cos I feel that the gymmers do have the advantage of having a trainer to help them.

The 60% good diet does not define bad eating and not eating and salads soups and inedibles. Eat everything that you can but do not touch what is barred and what is not meant to be eaten unless you have exercised your way to reach that point.

FIT : A DEFINITION . .

Now a definition of the word fit which seems to have found its way into everyones vocabulary having a definition and their own bodies as ther perfect example. Why I use to find myself fit 20 kgs ago when I realised that gym is not that bad an option when I joined.

FIT : is a state of the body which over the years tends to remain as constant as a mature mindset and makes the prejudiced indians realise that their old age is going to be much healthier than what it was destined to be.

We as indians have always had everything as a part of our diet but never realising that now as we call ourself a global economy we cant call ourselves global eaters. As clothes changed, work changed, incomes have changed so was our diet supposed to be but it didn’t. our elders always realised the need to include heavy foods as what our ancestors always ate and me being a part of a mixed north indian and UP family in india, do realise this completely.

The diets need to be enough to counter your daily need and not make you feel lethargic or tired. Any calories that are not responsible for any of the above two tasks are really not supposed to be intook unless it’s a special occasion. And by special occasions I only mean the thrice a month binge on food.

INTRODUCTION

It seems to be a very necessary task to lose weight and stay fit these days. But let me tell you that both these things do not head in the same direction. Having expereinced it myself I advise that yes having a great body may be defined be bordering on anorexia or having a musuclar built because the sole aim is to acquire a perfect body.

The truth is that just like a face, every body has its own identity and can only become what its capable of and what it can become. I don’t mean to make anyone prejudiced about not exercising and not being able to see results in the first phase of exercise that they start but it is important that every does realise the need to be fit in their own way and realise what will help them remain healthy in the long run rather than looking good for around 4 – 5 years which is a gymmers body’s peak time.