Sunday 18 October 2015

How to Reduce Weight Naturally…..??

I will begin this blog post by stating various tips to how to get rid over extra body fat. There is no short cut or magic to reduce Weight, only way to reduce weight are  Through Exercising  and Balance diet.

The most important thing is you need to be motivated,because changes will not be seen in one or two days.
Some times you may get disappointed or other 
may pass few comments, you need to overcome  
these type of situations and you need to 
come back stronger, as some one already said 
"nothing is impossible” its up to you how you want to transform yourself.

So be confident ,stay motivated , you hard work will be paid and changes will visible.

Through Exercising:

Lets first start with what exercises we need to follow for reducing weight.
Before start of exercises ,you need to follow below two points
  • How much you are over Weight(check BMI as per your height)
  • What exercises you need to do as per your body capability.
a) How much you are over Weight(check BMI as per your height)?

If you are over weight for more than 5 kg:-   If your body comes under this category , you need to focus more on running, Initially for one week go for brisk walking, please don’t try to run for one week, if you try to run for then you may get cramps in your legs or you may feel more pain in legs.
Running Exercise

First day : walk  slowly for first 10 minutes for warm up then go for brisk walk for another 5 minutes then again walk slowly for 10 minutes. then stop and rest  no more walk .
Second day:  walk  slowly for first 10 minutes for warm up then Walk for brisk for for 7 minutes again walk slowly for 10 minutes. then stop and rest  no more walk.
keep doing the above two steps for one week by doing this  your body will become immune for sudden  cramps and you won’t feel leg pain and your body stamina will be build up.

Second week: walk  slowly for first 5 minutes for warm up then go for brisk walk for another 10 minutes then go for 5 minutes Run(not to fast not to slow approx speed of 8-10Kph), then again walk slowly and brisk walk and run.
Continue this for one week to two week & after that your body will slowly build up stamina for running..

From third week on wards try to increase brisk walk time and running time, more you run more calories you will burn.
If you Body over weight is less than 5 kg: you need to follow the same steps which are mentioned above, but your first week instruction will be second week instruction of If you are over weight for more than 5 kg.

Benefits of running we will discuss in other Blog post
Rope Skipping Excercise
b) Rope Skipping:
If you know how to jump rope, you are lucky and “let’s get ready to rumble”. If not, no worries it is easy to learn!
– Imitate a jump-rope workout for a couple of days:
Hold the rope in one hand on your side and rotate your wrists in time with your jumps. The jump should be small, on your forefeet (balls of your feet) and keep it light. Basically the rope should hit the floor when the balls of your feet are not on the floor. you may feel silly, but you will learn timing and coordinating your body to use the rope.
Start doing this exercise once you are completed one month running period, else there are chances of getting cramp , start will 5 if you don’t know skipping , then slowly slowly you can go as per your strength.

This exercise you can do as a warm up exercise also.

Cycling Exercisec) Cycling: Basically it’s an Aerobic exercise, cycling is a best way to reduce lots of steady pounds Steady cycling burns approximately 300 calories per hour. If you cycle for 30 minutes every day you would burn 11 pounds of fat in a year.
Cycling is one of the best exercise that helps a lot in controlling and reducing body reduce weight, as it raises your metabolic rate, builds muscle and burns body fat. If you’re trying to lose weight, cycling must be combined with a healthy eating plan. Cycling is a comfortable form of exercise and you can change the time and intensity – it can be built up slowly and varied to suit you.
Aerobics Excercise
d) Aerobic Workout:  Cycling, Running, Summing are also part of an Aerobic workout apart from these you can do some stretching exercises that will help in reducing body fat
Aerobic exercises you can do in you home ,no need to go to gym  you can put your favourite songs while doing Aerobics that will motivate you.
During Aerobic Activity your body movements are fast and large part of body muscles go under movement , that maximizes the amount of oxygen in your blood and metabolism of the body is increased and more number of calories are burnt.

Sample Aerobics exercises are shown in image , detailed description of Aerobic exercises we will cover in next post.

Swimming Exercisee) Swimming: This exercise  might not be in first place if you going for weight reduction but it can No other exercise or workout burns more calories , boost body metabolism and maximizes the amount of oxygen in your blood.
An easy swim burns around 500 calories an hour, while a vigorous effort can reach up to 700 calories an hour
Swimming exercise provided workout for lower body, upper body, core, and back will all be worked and strengthen during a good swimming workout, you can go for 4 to 6 days swimming workout.
Balance Diet:
balance Diet Sheet
When it come to balance diet one question comes to everyone’s mind what exactly balance diet is??..
let me answer you this question: balance diet is diet that focuses in providing all nutrients that your body need to get in to the shape, it can be in form of proteins , carbohydrates , Vitamins and minerals.
Each nutrients play an vital role in body growth and development .

For more details regarding Balanced Diet you can refer out post (Eating Right).


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