UPPER BODY BURNER No gym no problem FULL UPPER BODY WORKOUT AT HOME WITH BRICKS ▪️NOTE: You can use BRICKS, DUMBELLS, BOTTLES. If you want to order anything related to fitness click on the link
This circuit may look simple, but it really burns your whole body ⭕CIRCUIT ⭕ to watch full video
UPPER BODY BURNER No gym no problem FULL UPPER BODY WORKOUT AT HOME WITH BRICKS ▪️NOTE: You can use BRICKS, DUMBELLS, BOTTLES
This circuit may look simple, but it really burns your whole body ⭕CIRCUIT ⭕
1️⃣Stretching Warmup 2️⃣10 Hindu pushup(jor) 10 push-up 3sets 3️⃣20 deadlift 20 bentover row 3 sets 4️⃣15 shoulder press 15 front raises 15 side lateral 3 sets 5️⃣ 15 tricep extension 15 pushback 15 diamond push-ups 3 sets 6️⃣20 bicep curls 20 hammer 20 reverse curls 3 sets ❗SWIPE,LIKE,SHARE&SAVE 露 share with a friend who would enjoy this workout. let me know how you guys did with this workout 珞 ⭕If you have any questions or suggestions, kindly DM on instagram #shantanu_sagar_00 – – – – – – – #upperbodyworkout #fitness #workout
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Therefore, it’s often recommended that you should drink3-4/ltr of water per day.
You can make detox water at home in lots of different ways, using any combination of fruits, vegetables and herbs that you like. Detox water is also often recommended in weight loss plans, especially in place of high-sugar drinks like sugary soda and packedfruit juice.
HOW TO MAKE DETOX WATER? -Making detox water at home is very simple. All you need is water and a selection of fruits, vegetables and herbs.
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Most people have a misconception that a weight loss diet requires drastic diets such as intermittent fasting, 10 week diet, keto diet or health supplements such as medicines or pills. However, this is wrong. One requires a balanced diet with the right proportions of all food groups and regular exercise.
Here I’m suggesting you to add these foods in your diet.
WATER 3-4 glass,lemon,honey (Without brushing teeth) Benefits- boost metabolism, digestive system. This will help you in fat loss
BREAKFAST
breakfast is the first and most important meal of the day. Having an healthy breakfast can boost your metabolism, energy. You can have •oats •dailya •fruits •chapati with peanut butter •egg whites etc.
BREAKFAST SHOULD BE TAKEN WITHIN 30 MIN AFTER WAKING UP.
3.PRE LUNCH MEAL (2hours before lunch)
•sprouts • fruit salad • green tea
4.LUNCH
•veg. Salad •raw vegetables • chole,rajma,roti, rice (limited) •you can add GHEE in your diet. ( Benefits– healthy fat source,helps in fat loss) • boiled chicken (100-200 gram) •1glass buttermilk (add jeera,black pepper,mint leaves)
•have your dinner as soon as possible.(the later you leave it the worse it can be for your diet. The optimum time for dinner is 6:15pm to 8pm)
•when the sun is right above us our digestive system perform at its peak.The food eaten at night time does not get properly digested since the digestive system becomes inactive during the night owing to the absence of sunlight and we face the problem of indigestion. The metabolism rate slows down during these hours as we do not indulge in any physical activity which helps in digestion. Hence, due to these reasons the food taken during night times does not get digested.this leads in increase in weight as the undigested food gets stored in the form of fats.
• drink 1glass of milk with Ashwagandha or shatavari. BENEFITS: • medicine herb. •can reduce blood sugar level. • reduce stress and anxiety. •boost testosterone. •increase strength. Etc.
✓Drink atleast 4-5 litres water. ✓ do not drink water in between your meals. ✓ drink water 40min before and after your meals ✓ freshly prepared meals are the best choice always. ✓ensure to have all the food groups in your diet. ✓ packaged, processed foods should be avoided. ✓ water is a very important element of a balanced diet. ✓avoid things like a zero carb diet or starvation to lose weight. ✓ sleep well at night. Get atleast 8hours of sleep.avoid distractions before going to bed like mobile or laptops. Sleeping in afternoon for 45-60 min can relaxes your mind and muscles.
✓You must exercise regularly to burn more calories.
1.Do not drink a lot of water before or after meals. You may take small sips during meals if you need.
2.Massaging the body with sesame oil allows the muscles and bones to become strong. It also promotes blood circulation which will carry nutrients to all parts of your body.
3.Do not watch television, use your mobile phone or read while you are eating. Eat actively and allow your body to be engaged in the act of eating. Choose a clean and noise-free environment to have your meals.
4.Sleep well at night. Get at least eight hours of proper sleep. Avoid distractions before going to bed, like mobile phones or laptops. Drink a glass of milk with a pinch of turmeric. Sleeping in afternoon for about 45-60min realxes your mind and muscles. Sleeping in afternoon helps to gain weight.
5.Gaining weight doesn’t mean you don’t have to exercise. In order to gain weight healthily, one must exercise regularly to allow the body to metabolize the food you have consumed and further keep your appetite strong.
Add some desi foods in your diet
1.Include soya bean in diet. Soya is high in protein and is perfect if you are a vegetarian looking for good sources of protein. Eat a fruit or drink fresh fruit juice, if possible every day. You can add meat in your diet.
2.Include more curd, ghee, milk, sugarcane, rice, black gram and wheat in your daily diet. These are all good for gaining weight in a healthy manner.
3.Dry dates and milk are good for gaining weight. They are good source of protein,sugar, energy and vitamins that help you to gain weight.
5.Add peanut butter to your daily breakfast. Peanuts are power packed with fatty acids, proteins, minerals and vitamins. Add a few peanuts to your daily diet helps in gaining weight. Apply peanut butter on CHAPATI or multigrain bread.
REPLACE MORNINGG/EVENING TEA WITH BANANA SHAKE (IMP) Bananas are full of calories and gives you an instant energy. This is why mostly all the sports players eat a banana between their games. But in order to gain weight, prepare banana shake and replace with it your morningg/evening TEA OR COFFFEE.
7.Adding potatoes to your diet will help increase your body weight. You can add sweet potatoes in your diet.
Follow above mentioned foods and drinks to your daily meals to gain weight. Avoid liquid like water,tea or coffee etc. before meals. Make sure you keep a gap of 30-40min between your drinks and meals
Stretching has multiple benefits for both your body and your mind. Incorporating stretching into your daily routine allows muscles to be well circulated and ultimately healthier.
Benefits of Stretching for the BODY
Flexibility
Stretching improves flexibility. The more you stretch, the more you move your muscles, and the more flexible you become. Over time, stretching will become easier for your body which results in improved flexibility.
Posture
Stretching is also beneficial to improve your posture. Poor posture—a common and increasing problem—can easily be reversed and healed with daily stretching. Because stretching strengthens your muscles and encourages proper alignment, your body posture will be more vertical.
Injury Prevention
The more you prepare your muscles for any exercising movement, the more your likelihood of injury is decreased. When your muscles are warm and stretched, movement becomes easier and more fluid-like which helps with injury prevention.
Increased Nutrients and Reduced Soreness
Most people know that stretching increases blood supply, but they do not realize that it also increases nutrient supply to muscles. Because stretching allows blood to flow through your body, the nutrients in the blood are being carried and spread out all throughout your body as well. An increased blood and nutrient supply also helps reduce soreness.
Benefits of Stretching for the MIND
Calmed Mind
Stretching provides your mind with a mental break. It allows you to recharge and refresh the blood flow throughout your body, resulting in a calmer and more peaceful mindset.
Release Tension
Many individuals carry stress in their muscles. When feeling overwhelmed, muscles tighten acting as a defensive strategy. The more you stretch, the less tense muscles will be. Stretching is a very effective form of stress management.
Increase Energy
Because stretching allows for an increased blood and nutrient flow throughout the body, not only you will feel refreshed, but also your energy levels will be increased.
STRETCHING IS NOT A WARM UP ACTIVITY
There is much disbelief out there stating that stretching should be done before a work out is started. However, this is not necessarily true. Stretching with cold muscles may result in injury. Stretching is most effective when muscles are warm. It is best to stretch after a physical activity. If you would like to stretch before workout, try taking a short walk or jog to warm up your muscles first, then you may start stretching, and then you may begin your workout.
STRETCH AT LEAST 2-3 DAYS PER WEEK FOR AT LEAST 10 MINUTES A DAY
Stretching does not need to be time consuming. If you take 10 minutes out of your day to stretch and try to do so at least 2-3 days a week you will achieve the most benefits. If you stretch on an irregular schedule, your body will not be able to maintain a consistent range of motion. Because stretching increases your range of motion, it is important to get in the habit of stretching often in order to increase flexibility.
Starting a weight loss journey won’t be easy for you because you have to change what you have been eating, start working out,get enough sleep,and make your lifestyle healthy. There are uncountable diet’s which are followed by lot of people but there is no guarantee that these plans will work for you. First you need to understand that a HEALTHY LOSS is a combination of a healthy diet and regular workout.
Apart from this,main part of losing weight is about a creating a CALORIE DEFICIT.
WHAT IS CALORIE DEFICIT? : CALORIE DEFICIT means BURNING more calories than what you are consuming. I.e. CALORIE DEFICIT= CALORIE BURNED> CALORIE CONSUMED
This calculation may seem easy but it’s not. Because everyone’s body does not burn calories the same way.
I’m going to share easiest formula to calculate CALORIES you need to burn to lose weight.
To calculate CALORIES first you have to calculate BMR – BASAL METABOLIC RATE. Fir this, you need to know your total body WEIGHT (kg), HEIGHT (cm), age (years) and gender.
*The formula is different for men and women.*
The formula for women will be: BMR= 655+ (1.8×HEIGHT)+ (9.6× WEIGHT) – ( 4.7× AGE)
The formula for men will be:. BMR = 665+(5×HEIGHT)+(13.75×WEIGHT)-(6.75×AGE)
You can calculate your BMR by this method.
For eg. A 21years old WOMAN who is 50kg with a height of 150cm, her BMR would be 655+ (1.8×150)+(9.6×50)-(4.7×21) BMR= 1301.3 approximately.
You can calculate BMR for men also by using formula.
Now you multiply your BMR by your activity level. No Workout. BMR × by 1.2
Light Workout BMR × by 1.375 (1-3 days in a week)
Moderate Workout. BMR × by 1.55 (3-5 days in a week)
So a person who is 50kilos and moderately active ,it will be — BMR× 1.55 1301.3× 1.55= 2017.01 This is the number of calories your body burns every day. But do not forget that you also have to create a CALORIE DEFICIT.
HOW TO CREATE A CALORIE DEFICIT? — 1kg equals to 7000calories So if someone wants to lose 1kg every week , They need to cut their CALORIE CONSUMPTION by 1000 calories per day. समझ गए? नहीं… Wait If your body Burns approx 2017 CALORIES in a day then your CALORIE CONSUMPTION would be = total CALORIE BURN – 1000 CALORIES. means 2017-1000=1017 CALORIES. So maximum 1017 CALORIES you can consume in a day to lose 1kg per week.
•SOME IMP FACTS
1gram protein= 4calories
1gram carb = 4calories
1gram fat= 9 calories
✓So plan your meals according to your calories requirements.
✓Plan a healthy diet according to your goal.
Calculate your BMI and share with me, I’ll suggest you a better diet plan for free.
This article explains how to follow a healthy Indian diet that can promote weight loss or weight gain. It includes suggestions about which foods to eat and avoid.
Are you looking for the best Indian diet plan ? rules are simple. All you need to do is start eating right. You’ll find that the best Indian diet plan consists of foods you’ve already got in your kitchen and that you can lose weight or gain weight by making a few changes to your diet.
You LOSE WEIGHT when you consume fewer calories than you expend. Conversely, you GAIN WEIGHT when you consume more calories than you expend. If you want to lose your weight, all you need to do is eat within your calorie budget and burn the required number of calories and vice versa.
SMALL CHANGES IN YOUR DIET PLAN
*CARBS*
Carbs are the body’s main source of energy and should make up half of your daily calorie requirement. However, it’s important to choose the right type of carbs. Bad carbs, such as bread, biscuit, white rice and wheat flour, contain too much sugar and are bad for you.
Go for carbs that are high in fiber and packed with nutrients as compared to simple carbs. Eg.oats, brown rice,sweet potatoes,mulrigrains,white potatoes with skin etc.
Fiber-rich complex carbs are slow to digest, leave you feeling full for longer, and are therefore the best option.
*PROTEIN*
Most Indians fail to meet their daily protein requirement. Proteins are essential to help the body build and repair tissue, muscles and skin, as well as pump blood. A high protein diet can help you to LOSE WEIGHT as well as GAIN WEIGHT. it also helps in building muscles which burns more calories than FAT.
About 30% of your diet should consist of protein in the form of WHOLE DAALS, PANEER, CHANA, SOYABEAN,MILK, GREEN VEGETABLES, EGGS CHICKEN or SPROUTS.
Having one helping of protein with every meal is essential
*FATS*
Using a combination of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower and groundnut oil along with restricted quantities of BUTTER and GHEE is the most optimal way to consume fats. Avoid TRANS FATS that are found in fried snacks, packed foods.
Along with a balanced diet plan, these habits will help you stay healthy.
*GO FOR 5-6 MEALS A DAY*
Instead of three large meals, try having three SMALL MEALS and a few HEALTHY SNACK breaks through the day in controlled portions. Spacing your meals across regular intervals prevents ACIDITY and BLOATING. Quit your junk food habit by making healthier snack choices.
•Try to avoid TEA and COFFEE in morning ✓
*HAVE AN EARLY DINNER*
INDIANS eat dinner later than the other societies across the world. Metabolism SLOWS down at NIGHT, so a late dinner can lead to WEIGHT GAIN. eat your last meal of the day by 8 pm.
•Do not eat anything heavy after having dinner✓
*DRINK A LOT OF WATER*
How does drinking more water help you lose weight?🙄 For starters, it’s zero calories. Have 6 to 9 glasses of water daily to lose weight. You can also find a list of drinks that will help you lose weight or gain weight.
You must start and end your day with water.
Drink 3-4 glass of water early in the morning before going to toilet.✓
*EAT LOT OF FIBER*
Fiber plays an important role in your diet. Oats, lentils, flax seeds, apples and broccoli etc are some great sources of fiber. You don’t have to ditch your REGULAR FOOD habits or make massive changes to your diet, you just need the best balanced Indian diet plan to get fit!
A healthy diet plan for weight loss or weight gain will help you to stay fit and healthy.
•These small changes in your diet chart will bring an effective results in the long run.
BURNandEARN 