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What are the best ways to lose weight?


 I was around 63 kgs in 2014 and a patient of PCOD. Yes, you read that right. I passed class 12 in 2015 and it was then I wished to see myself transformed.
Actually, as easy as it looks…it was one hell of a difficult time of my life. And any kind of transition is extremely difficult.
  • Eating habits-
  1. First of all, I quit eating rice and completely eliminated it from my diet. So I switched to eating two Rotis/Chappatis or sometimes even Bajara/Makka roti in lunch and dinner.
  2. I used to eat a lot of junk food/fast food. Chips, noodles, samosa, kachori, Pizza, etc completely were cut out from my diet.
  3. I only ate homemade food, and to be honest now, I love homemade food. LOVE. Guess I’ve grown up ( and so did my food choices ).
  4. Stopped consuming sugar. No chocolates, no ice-creams.
  5. More veggies were included in my diet. For eg- Daal, sprouts, chickpeas, soybean, mixed vegetables.
  6. I used to get hunger cravings so I ate papad or moong daal.
  7. Consumed green tea after each meal.
  8. I used to drink lukewarm lemon water in the morning, empty stomach.
● Workout regime-
  1. I started with brisk walking, every day in the morning.
  2. Commuted by cycle to places nearby or just go for walks.
  3. Don’t sit at someplace for too long, keep moving or just stand.
  4. So after I started jogging and cycling, I began to develop stamina yet I didn’t feel strong. So I started doing Yogasanas and Surya namaskars. It was one of the difficult tasks I ever did. Apart from that, basic squats and push-ups.
  5. So after that, I switched on to YouTube videos and learned basic push-ups and squats and later included many variations to it.
  6. I also indulged myself in various physical activities like Dancing, playing badminton, etc.
● Lifestyle changes-
  1. Started waking up at 6 am and going to bed at 10 pm.
  2. Try intermittent fasting.
  3. I created a schedule for the day and followed it.
  4. Sticking to the routine is the key.
  5. Consistency and the will to never give will help you out a lot.
Here’s a reel depicting my transformation from the year 2014 to the year 2019, that is right now:
2014-
2015-
2016-
2017-
2018-
2019-
So, the moral of the story is:
Life is unexpected and hope is a funny thing. Never give up on dreams and wishes, you may never know when the universe grants your wishes and make them come true.

What are the best exercises to lose belly fat?
When many people think of losing weight, the first thing that comes to mind is to get a completely toned and tight stomach. After all, who doesn't want to wear jeans without a muffin top? In addition, reducing abdominal fat is the only way to improve your health: Studies show that larger waist circumferences to heart disease, diabetes, and even certain cancers. Having said that, we don't want to take it to you, but doing hundreds of sit-ups a day is not the best way to lose belly fat. In fact, there are no exercises that promote spot reduction at all.
According to a personal trainer, this is the best exercise method to reduce belly fat. Need more exercise inspiration? You can do 15 minutes of whole-body exercise at home.
1. Burpees
This exercise will train your core, as well as your chest, shoulders, latitude and longitude, triceps and quadriceps. Because children are involved in explosive physical activity, they can also make your heartbeat.
How to do burpees: Stand with your feet on your shoulders and lower your hips to the ground when you squat down. Then, place your hands outside your feet and jump your feet back so that your chest touches the floor. Press your hands on the floor to lift your body into a wooden board, and then jump your feet out of your hands. He stepped on his heel, raised his arm, and exploded into the air explosively.
2. Mountain Climbers
Like burpees, Michaels is also a fan of this kind of board sports because it can play a core role in addition to exercising other muscles in the body.
How to do it for climbers: Place your wrists under your shoulders and on a high wooden board. Keep the core tight and pull the belly button sideways to the spine. Push your right knee towards your chest, then place it back on the board. Then, push your left knee toward your chest, and then return it to its original position. Continue alternately.


3. Turkish Get-Up
How to do a Turkish get-up: Hold a kettlebell with both hands and lie on your side in a fetal position. Scroll back and push the kettlebell up to the ceiling with both hands until the weight on one side stabilizes. Make your free arm and free leg at a 45-degree angle with your palms facing down. Slide the heel of the loaded side closer to the hips to hold the floor firmly.
Push your feet on the floor, hit the kettlebell with your loaded arm up, and roll to your free forearm. Do not tilt your shoulders toward your ears. Make sure you keep your chest open. Straighten your elbows to the ground and lift yourself to a sitting position. Knit your front legs backward. To protect the knee, the lower leg should be perpendicular to the lower leg.
Align your arms perfectly: your wrists are on your elbows and your shoulders are on your elbows. Lift your torso so that your upper body is upright. Rotate the back knee so that the back tibia is parallel to the front tibia. Hold the floor with your insteps, take a deep breath, and stand up.
4. Medicine Ball Burpees
A medicine ball for your upper abdomen to increase exercise intensity and boost metabolism-while building a smooth pack of six-packs.
How to do medicine ball burpees: Stand with your feet apart on your shoulders, and hold the medicine ball in your hands. Stretch the ball up to the top of your head, then try your best to drop the ball on the ground, lean back and sit back when you hit. Bend your knees when articulated. Place your hands on the ground on the outside of your feet and then jump back to the high plank position. Keep your body in line. Then, move your feet back to the outside of your hands to squat. Pick up the ball and press it overhead, stretch your body and stand up.
5. Sprawls
The sprawl is basically a burpee on steroids, a whole-body exercise that builds as much muscle as possible and burns calories while shaping and conditioning the upper and lower body, especially your abdominal muscles. Take your traditional burpee to the next level by touching your chest to the ground and then moving on.
How to Sprawls: Stand with your feet on your shoulders, squat down, and place your hands on the ground. Jump your feet back onto the board and lower your body to the ground. Lift yourself onto a wooden board and jump your feet out of the squat. stand up. That is representative. If you want to burn more calories, add a jump between each spread.
6. Side-to-Side Medicine Ball Slams
Carrying out side-by-side slams over overhead slams requires more tilting abdominal movements.
How to do a lateral medicine ball slam: Put your feet apart and shoulder-width apart, standing in a position that is shoulder-width apart. Pick up the ball and rotate your body as you move the ball a few inches away from your little toe. When entering the squat position, make sure your feet are bent and your back knees are bent to catch the ball in one rebound. Spare side. When you push the ball to the side, make sure to tighten the core.
7. Overhead Medicine Ball Slams
Elevated medicine ball smash can enhance your core strength as it resists gravity. This exercise can also test your endurance, and your heart rate will increase every time you pick up the ball and raise your head. To get the most out of this exercise, be sure to use a heavy ball.
How to do an overhead medicine ball slam: When standing with your feet on your hips, hold the medicine ball in both hands. Stretch your arms above your head and stretch your body fully. Slam the ball forward and towards the ground. Extend your arms to the ground when slamming. Don't be afraid to bend your knees when articulated. Squat to pick up the ball, then stand up.
8. Russian Twists
The Russian twist is a core exercise that improves the strength and clarity of the oblique muscle. The usual moves with pills or pans involve rotating the torso from side to side while maintaining a standing position with both feet off the ground.
How to do a Russian turn: Bend your knees, leave your feet off the ground, and sit high on the floor. Place the pill on your chest with both hands. Lean back with a long, high spine that holds your torso at a 45-degree angle and keep your arms a few inches away from your chest. From here, turn your torso to the right, pause and squeeze the right oblique, and then turn your torso to the left and pause to squeeze the left oblique. Movement should come from the ribs, not the arms.
9. BOSU Ball Planks
You know, aerobic exercise is essential to burn the fat layer on top of abdominal muscles. But even if you're trying to lose fat, it's still important to exercise these abdomen.
This is more challenging than ordinary planks with your hands on the floor, as Sanford says because BOSU tests your balance. When your body tries to find control when the balance is challenged, your abs, obliques, and deep transverse abs are activated. Strengthening these core muscles also helps increase your metabolism and ultimately helps you burn more calories and fat.
How to make a BOSU ball board: Flip the rubber side of the BOSU ball and use two hands to hold it on the edge of a flat surface, the distance from the shoulder is about zero. Hold the board for 30 to 45 seconds, and as you get stronger, time will increase.
10. Running On an Incline
Los Angeles-based personal trainer Jill Penfold said running on a sloping rather than on flat ground would increase total calorie consumption by 50%. Whether you're on the hill or in a gym on a tilted treadmill, you need to walk five to ten minutes. As you speed up, your heart rate should rise quickly.
Try the following treadmill exercises: walk or jog on the slopes for 5 to 10 minutes. Jog for another 5 to 10 minutes, then speed up and start running. This is not necessarily a comprehensive sprint, but you should work so hard that you cannot have a conversation. Take five minutes to run, then slow down. Continue to alternate between 5 to 10 minutes of running and 5 to 10 minutes of running for 30 to 45 minutes.
11. HIIT
Although the previous idea was that steady-state aerobic exercise is best for burning fat, now we know that short and intense fast-paced aerobic exercise is more effective. Hope Pedraza, ACSM personal trainer and founder of San Antonio-based fitness studio inBalance, suggests some intervals that can alternate between exercises that exercise different muscle groups.
Try this HIIT workout: After warming up for 10 minutes, spend 30 seconds doing as many squats, push-ups, kettlebell swings, or one-armed strokes as possible. Then, rest for 30 seconds and do another 30 seconds of exercise. Continue for 10 rounds. Choose any exercise you like-just make sure to alternate between exercises that use different muscle groups, this will help some muscles recover as you exercise others.
12. Strength Training
Heavy lifting is where you see more afterburning effects. Even if you leave the gym, your body continues to burn calories. Just make sure your technology doesn't suffer from gaining weight, or it could cause harm. If you are unfamiliar with strength training, this 15-minute full-body workout is a good starting point.
13. Walking
It may seem simple, but walking briskly for 45 to 60 minutes a day can do wonders for your metabolism. It also ensures that you are not overtraining, which can lead to the overproduction of cortisol, a stress hormone that has been shown to help belly fat.
If your walking exercise helps you relax after a stressful day, or if you exercise by possibly suppressing your emotions, it may help you lower your cortisol levels so you can control belly fat. Brisk walking is an effective way to lose weight, including hiding belly fat from abdominal muscles. One hour of fast walking every day can lead to one pound of fat loss per week.
14. Yoga
Yoga doesn't burn as many calories as running or lifting weights, but it can help build muscle and increase endurance, which is essential for promoting metabolism. The most calorie-consuming yoga poses include planks, chairs, Chaturanga, and wheels. New to yoga, not sure where to start? Learn more about the different types of yoga to help you find the best practices for your exercise goals.






What are some easy hacks to reduce tummy fat?

A friend of mine is around 88 kgs and he approached me saying “Bro! Help me out, tell me how to reduce tummy”.
His next question was “Is there a way I can reduce my weight without doing exercise”?
He continued “I've tried keto and intermittent fasting, but it's not helping any idea”?
Before I could say something, his next question was “May be I should drink green tea, I think it helps in fat burning is it true”?
I took a pause and was thinking how to respond because for anything I say he will double-check and he has access to same information that I've.
If I say One whole egg has got 6g protein and 70 calories, this should be part of your breakfast along with seasonal fruit and 2 slice of multi-grain bread.
He would say but I think one whole egg has 5g protein and 60 calories. Plus I heard that egg yolk is not good for us. May be I shoud eat egg whites and what about proetein shake. Can I take that instead of juice?
I tried giving him a direction but he didn't take it because his mind is loaded with so much information that he is trying to make the best use of all data.
For us who are into healthy lifestyle and not into fitness competition our goal is to have a decent understanding of nutrition, workout, do’s and don'ts and discipline.
Information about nutrition, workout types, benefits and do's don'ts are easily available. But discipline is nowhere available, it comes from inside.
It's an unbreakable choice to have a discipline and dedication towards healthy lifestyle. You can have 6 pack abs or flat stomach[1]but you need to have a healthy lifestyle first.
The only hack that I recommend when you want to lose weight or tummy is to understand your habit forming process and have discipline towards your goal.
With discipline and dedication, flat tummy[2]will definitely show up.
Thamks for reading.
#Mithu

How can you increase your cardio quickly?


Hill running.
It works almost every muscle in the body, but puts a huge emphasis on the quadsgluteshamstrings and calves. These are brutal, but a fast way to improve your cardiovascular fitness.
I like to do anywhere from 300m to 800m efforts.
You can choose a very steep hill of around 15–20% grade, or a slightly shallower slope of 4–10% grade. Both are awesome.
Once you select your enemy hill, run up it. Don’t be afraid to get up on your toes a little bit-that’s what they are made for. Especially if it’s a very steep hill, this is natural and normal.
Ideally, you want to find a hill that you can run up for 1–3 minutes before you get to the top. Try to pace yourself so that you run the entire length of the hill at roughly the same speed.
You don’t want to be dying halfway up, you want to be dying at the top.
When you get to the top, catch your breath.
If you are not completely out of breath, you didn’t try hard enough.
Jog back down. If you have a very generous friend or spouse, they can drive you back down to the bottom in a car, but this is a luxury that few have. I never did.
If you find that the impact of jogging downhill bothers your joints, no harm in walking-the interval is so intense that even a longer recovery is fine.
I like doing about 2000m–3000m worth of intervals total, but build up over time.
Do they work?
In a span of only 81 days, Henry Rono (right) broke four world records: 10,000m, 5000m, 3000m steeplechase, and 3000 meters; an achievement unparalleled in the history of distance running.
One day, in a bar at the University of Oregon several years after his career, Henry revealed the secret to his phenomenal running ability.
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