If you already suffering with obesity or overweight, then you already know it is a continuous struggle and you can't stop the war! Sometimes, it is really difficult to get rid of stubborn fats. As we know, the main reason of obesity is - unhealthy lifestyle such as - unhealthy food eating and less physical activity.
Before you begin, keep in mind that - weight loss is not a simple task and there is nothing "magical" can reduce your weight overnight! However, there are numbers of "so-called" weight loss supplements available in the market that claims "reduce weight in 10 days!" or something impossible. Most of them are not clinically tested, FDA blacklisted and use excessive amount of potentially harmful steroids and other chemicals. It is equally true for those products that claim "organic" or "herbal". We strongly recommend you stay away from them! They can kill you. Weight loss is an ongoing process and takes time. Nevertheless - there are several steps involved with the process. Here is a breakdown of the entire process -
Set Your Goal - as we wrote earlier, the prime reason for overweight is - unhealthy food consumption and less physical activity. So, our target is - eliminating bad foods from regular meal and snacks and extends physical activity. Elimination of fast food, junk food or any sort of processed foods that contains artificial color, sweeteners, animal fat and other form of fat, simply stops adding calorie in your body. Whereas, exercise and other physical activity increase the calorie burning process and burn the fat from your body.
Eliminating calories - eliminating calories from your life is not a difficult ask, what you need? You just need to identify the bad foods and stop consuming them. Here is a brief list of bad foods -
Beverages:
1. Alcoholic beverages like Beer and other drinks
2. Designer coffee
3. Cold drinks
4. "So-called" energy drinks
Condiments:
1. Ketchup
2. Jam/jelly
3. Mayo
Dairy Products:
1. Cheese
2. Full cream milk
3. Butter
4. Clarified butter
Bad Fat Contents:
1. Margarine
2. Animal fat that are used in processed meat/fish
Fast Food/Junk Food:
1. Burger
2. Hot dog
3. Pizza
4. French fries
5. Fish and chips and other takeaways
Plan Your Workout - you successfully identify and eliminate the bad foods. Now whats next? Well, it's time for some workouts. It is recommended that, before you jump-start your workout plan a detailed schedule. A detailed schedule means - plan weekly, bi-weekly and monthly workout goals and of course add some cardiovascular exercises.
Cardiovascular Exercises - if you're completely new in fitness arena and confused about cardiovascular exercise, then here is a clear definition for you - cardiovascular exercises are those exercises that increase your heart rate, and your whole body will move during the exercise. Some very common cardiovascular exercises are - running, cycling, ab crunches, swimming and rowing. If you planned for weight training, then you find lots of cardio exercise in your gym/health club.
Weekly Schedule: like an effective diet plan, you also need and effective workout schedule. Here is a weekly workout regimen -
Monday: - Bench press - Military press - Barbell curls - Chin - Twisters - Treadmill - Sit-ups
Tuesday: - Treadmill - Twisters - Alternate dumbbell curls - Plate twist - Squats - Sit-ups
Thursday: - Twisters - Treadmill - Alternate dumbbell curls - Squats - Chin - Plate twist - Sit-ups
Friday: - Twisters - Treadmill - Leg press - Sit-ups - Dumbbell side bends
Saturday: - Twisters - Treadmill - Sit-ups - Barbell curls - Chins
However, this is a sample generic workout plan, but we strongly suggest you that, you must consult with your instructor before making any changes in your existing workout schedule.
About the Author:
If you want to learn about more of the best exercises for flabby arms then we recommend checking out the fitnesshulk.com blog. This post was written by Steve, the owner of FitnessHulk.
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