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Ketogenic diet.

How would I rate it? 9/10. Its awesome and can help out every guy out there lose some fat really nice.

So what is a keto diet?

Well, in a keto diet, you stock up on carbohydrates on weekends and stay only on protein and fat through the rest of the week.

The physical advantages are a plenty but keep in mind you will get drawbacks if you don’t work out.

How and why?

Keto diets emphasis a very high protein intake, protein is used primarily when muscles are broken down to repair and reinforce muscle.

However, if there is no muscle to emphasis protein on, the protein would either get stored as fat or fuck up your liver.

So how does this diet end up cutting?

with low carbs and high protein reserve and a good workout, its no wonder.

the fat burning effect comes from fat storage being depleted in repairing and reinforcing new muscle mass.

So I would say this is an awesome diet for those who are already into bodybuilding for atleast a year, otherwise its not my recommendation, you will often end up dizzy during a keto diet.


Fat loss No Comments »
Creating your own diet.
Posted by Vinesh on April 23rd, 2008

Now Dieting consists of a very crucial part of your routine.

Every person requires a different diet with regard to his schedules and aims. However its too difficult for me to prescribe to everyone.

Crucial points to remember.

1.) Whether a person wants to gain or lose weight, he has to have small frequent meals

2.) Water intake has to be atleast 3 litres either ways

3.) Avoid Smoking and Drinking

4.) It is necessary to stick to good fats and carbs in both cases.

5.) Make sure you get 7-10 hours of rest.

6.) Almonds are Walnuts (not more than 5) are recommended as meal replacements in case you cannot manage a timely meal gap of 150 minutes.

7.) Include tremendous protein in either cases

8.) Avoid junk and fried food.

9.) Keep changing your routine a bit every 2 weeks to shock yourself to more results.

Points to remember for people attempting to lose fat.

Discard ice cream, junk food, keep a calorie count or simply avoid cheese, ghee, butter, oil.
Discard bad carbs like white bread, pasta, white rice, noodles
Make sure most of your food is boiled, roasted or toasted
Keep your workout fast with say 12-20 reps.
Make sure your workout has a lot of complex movement
Avoid good carbs to an extent too in the diet, keep yourself more on timely protein
Invest in green tea, have your coffee black
lookout for negative calories: asparagus
beet
broccoli
green cabbage
carrot
cauliflower
celery root
celery chicory
hot chili peppers
cucumber
dandelion
endive
garden cress
garlic
green beans
zucchini apple
cranberries
grapefruit
lemon mango
orange
pineapple raspberries
strawberries
tangerine
lamb’s lettuce
lettuce
onion
papaya
radishes
spinach
turnip
If you are a veggie, avoid rotis.
Eating salad before a meal is a good idea
sit on a swiss ball instead of a chair
stretch every morning
Go for Cardio Sessions after doing the weight training
Points to Remember for people attempting to gain Bulk/Muscle.

Train for a few reps but go as heavy as you can
Do note that if you just want some lean muscle, follow the instructions for fat loss
Feel free to munch on good fats and protein, keep carbs low still
take atleast a minute’s break within sets
Start with strength training
Keep training days after 3 months like: Monday-Thursday: Legs, Tueday Fri: Chest
Avoid Machines if you want cuts
*Note: Everything in meat is excellent for protein and meat is yummier* Sources Of Protein (Veg):

Chick peas (200g or 7oz)    16.0g               
Baked beans (225g or 8oz)    11.5g               
Tofu (140g or 5oz)    10.3g               
Cow’s milk (½ pint)    9.2g               
Lentils (120g or 4¼oz)    9.1g    -           
Soya milk (½ pint)    8.2g    -           
Muesli (60g or 2¼oz)    7.7g    -            -
Egg, boiled    7.5g    -    -    -    -
Peanuts (30g or 1oz)    7.3g    -    -    -    -
Bread, (2 slices)    7.0g    -    -    -    -
Hard cheese (30g or 1oz)
Also Include Soybeans, pulses, almonds, walnuts as good proteins stuff.


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Fat loss, Nutrition No Comments »
Burning fat from the face
Posted by Vinesh on April 10th, 2008

Now if your body fat % is above 14, you first need to go for fat loss before attempting much of facial toning, I maintain spot reduction of fat is not possible.

If you are thin-lean-muscular overall and still have pudgy or rounded faces, these are some things can help.

Methods to burn fat from the face:

1.) Chew a lot of gum together for long hours

2.) Facial exercises
These include:

Bottle Fulcrum:

1.) Bite the edge of a bottle (with the lid) and balance the bottle
2.) Be careful to not overdo risking breaking a tooth or two
3.) Move it around using your creativity.

10 second Yawn
1.) stretch your mouth as if you are yawning
2.) Make a conscious effort to keep the position/stretch further for 10 seconds.

Smiley
1.) Open your mouth wide and tilt the edges upwards in similar fashion to a smiley.
2.) Maintain the position for atleast 15 seconds, repeat atleast 5 times.

Frowney
1.) Open your mouth wide and tilt the edges downwards in similar fashion to a huge frown.
2.) Maintain for 10 seconds, repeat 10 times atleast.

The Lion
1.) Open your mouth as wide as you can
2.) Stick your tongue out
3.) Make an ‘AAAAAAAAAAAAAAAAAAAA’ noise, vibrative kinda
4.) Go as long as you can, repeat twice or more.

Inverted tongue bite.
1.) Press your neck behind *face facing the sky*
2.) Stick out your tongue as you open your mouth
3.) Make the teeth touch the tongue.

MASSAGE: *self done*

1.) rub your hands on your cheeks using only the slightest touch from your fingers
2.) Do this in a circular motion and then an anti circular motion
3.) Make sure you feel some heat on the cheeks every time you do so
4.) the massage should last approximately ten minutes.

YOGA ASANAS FOR FACE HEALTH.

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Halasana:
* lie down on your back with your spine and hands completely relaxed.
* slowly lift your legs 90 degrees and position them behind your head
* make sure your knees are not bent
* keep trying to straighten your knees and slightly raise them as you do this.
* hold for atleast 5 breaths
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Dragon Yawn
* Make sure your knees are straight
* stretch your hands in a reverse manner as seen in the pic
* extend them above while bending your head to kiss the knees
* MAKE SURE THE KNEES ARE STRAIGHT
* less than 5 breaths

Workouts
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The Home Workout:


Pros:

1) Purely bodyweight with only home props like chairs and walls as extras.

2) Enough Variety to keep your body shocked and your mind excited

3) FREE!!!!

4) At your own leisure and time

5) You can choose your own background music

6) Guaranteed fat burning.

7) Gives incredible gains in terms of functional strength and flexibility


Cons:

1) The mood isn’t so firm as it is in a gym

2) There is a limit to which bodyweight exercises can show gains and that limit is usually assessed within 8-9 months

3) Not exactly for professional bodybuilders

4) The gains are comparatively slower in terms of muscle mass. I mean comeon, pushups are good but they don’t show results as fast as bench presses.

5) Motivation decreases



My two cents: Go for it for six months before joining a gym. Why? Simply because the gains in strength and flexibility you get in six months can be used to avoid ‘learning time’ in the gym and directly jumps you to a level where you can start on an extremely tough goal.

 

A) Home Bodyweight stretches/lifts

B) Home Cardio


Diet: Browse in Nutrition category for: Home Diet (Vegetarian option available)


Exercises:


Note: If you are uncomfortable doing the pushups, do them modified for a month. A modified pushup is where your knees are on the ground. Make sure you use high speeds in modified pushups.


Pushup Challenge: Keep your legs on a chair, balanced on a wall or on a resistance ball.

Which workout is correct for you?

If your primarily goal is to lose weight, look out for negative calories and do the workouts here at a very high pace with say 12 reps and more than 2 sets. *take no more than 40 seconds break between sets*

If your primarily goal is to bulk up a bit, look for bulking diets and do the workouts very slowly, stressing yourself to your max, not going for more than 8 reps and 3 sets, take 1 minute rests between sets, include good fats in the diet.

 

Other than just burning fat, Yoga asanas help loads in your sex life too.

By making you flexible enough to have sex in the oddest positions possible? Not just that, there is a lot more to yoga than what you think.

Yoga’s point or meaning is ‘union’. Your sexual drive originates in the mind, the performance in the body, so the union of both results into a very alert, calm and controlled use of your drive and sexual skills.

Now how do you go about this unification? IT TAKES TIME for starters, the point is unification: Do a plough stance and assume you are a plough, what is a plough? it digs, are you digging? what do you want to sprout?

get my point, get over the whole process of doubt, know yourself completely to be in peace.

In physical aspects, maintaining the asanas for a period of time requires endurance and considerable skill and physical focus.

This also builds up flexibility and strength, complete with deep breathing, also increases stamina as well improves the control on the use of stamina.

This is best I can go about online:

try to understand, be creative and mainly, be at peace to put the prescribed exercises to complete use.

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sit down and extend your legs as far as possible
grab both of your toes
slowly bring your head to the floor
breath 5-10 times
At this point imagine your body sinking deep, dropping things, subtracting the evil from itself, what do you subtract, why, when
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Bhujasana

place your hands near your hips (reverse the direction of the fingers for forearm growth)
keep raising your back till you feel some pain at the lower back
take atleast 10 breaths (each breath should atleast be 3 seconds)
Imagine yourself to be a snake, what skin of you do you shed? Where lies your poison? What do you crawl for? Where do your fangs bite? Why?

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Halasana

lie down on your back with your spine and hands completely relaxed.
slowly lift your legs 90 degrees and position them behind your head
make sure your knees are not bent
keep trying to straighten your knees and slightly raise them as you do this.
hold for atleast 5 breaths
Imagine yourself ploughing through yourself, penetrate yourself, the secrets you hide from yourself, sow seeds of future, which seeds are those, how do you plough and for how long, etc.

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Camel Pose

sit on your knees, MAKE SURE YOU HAVE A MAT
slowly bend behind while keeping your neck constant
you can grab the calves or for higher effect, grab the shin as shown in the picture
take DEEP breaths while in this stance, tones abs as well
Think of yourself as a camel, about your burdens, about your capacity towards strain, compare yourself to a camel, about your duty, about your destination
Standing half squat knee kiss

Here you put one leg one a higher platform
gently squat the other leg a little
bend your head as deep as you can on your leg
hold for 7-15 breaths
Repeat on the other leg
This frees-loosens the thigh-groin connection, allowing deeper and much easier penetration for the men and more flexible and creative potential for the women
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Sapt vajrasana

keep the toes of one leg as close as you can to the groin
grab the toes of the other leg and bend your head down to kiss your knee
make sure the knee is completely straight
go for atleast 10 breaths
Repeat on the other side
Think of yourself as sleeping lightning, where do you land, why do you lie?, what is your power, how does it originate, think of the good bits of yourself.
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Dragon Yawn

Make sure your knees are straight
stretch your hands in a reverse manner as seen in the pic
extend them above while bending your head to kiss the knees
MAKE SURE THE KNEES ARE STRAIGHT
Many breaths
think as if your mind and body are going through each other, think of yourself as the dragon and relax your mind and body completely and feel your strength running through
This stimulates the pituatory gland enough to give you longer and more frequent turn ons.
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Hero Pose

Here you grab your toes with your left hand while raising your leg backwards
lean ahead slowly while putting the weight on the other leg
push with your other hand
this improves balance and straightens knees
go for 20-30 seconds
change position and repeat
Think of yourself as a hero, as a conqueror, think of the good deeds of you have and the deeds you have to do, reward yourself, be optimistic and be like a hero and stretch yourself to your max.
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Super Stretch

lie on your knees
arch your back
push your hands as far as behind as you can
take atleast 15 breaths
Surrender all your sorrows, forgive all your mistakes, this is the pose of acceptance.
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Hamstring stretch

place your legs as far as possible
hold your palms down and drag yourself to one side
kiss the leg as further as possible
drag yourself to the other side
20 reps
This frees the thigh-groin joints and makes your body very flexible and limber.
vlcsnap-170636.png

 

Half moon stretch

Stand straight and hold your hands in the namaste position
raise your hands above your head
push your hands to give your body the impression of a half moon
breath atleast 10 times.
Relate yourself to a half moon, consider yourself growing, how do you grow? Why do you grow? Where and when do you grow? Reward and ignite your growth.
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Chakrasana

Lie down on your back
raise yourself using your palms and toes
bring the palms and toes as close as you can
take 10 breaths
Consider yourself the wheel, you keep moving, you keep evolving, you carry the burden, you have several purposes, which ones are they? Are you fulfilling them?


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Intense Leg Pull

Here you sit down with legs folded
raise one leg above to the back of your head
keep straightening your back
take 10 breaths
repeat with other leg
frees the legs to get into positions which demand less stamina.

Brock Lesnar uses the powercycle routine.



I started on the powercycle too and obtained some amazing results.



Now how is powercycle better than the average other routine?



Well, because it makes you burn fat without a break.



HOW?



The Powercycle essentially follows this method:



Day 1: Legs, lower back, Day 2: Lats-Biceps, Day 3: Shoulders, Day 4: Chest Triceps.



Make sure to lift/pull 70-80% of your max for 6-8 reps with no more than 3 sets to see maximum gains.



Now in the process of muscle breakdown and recovery, fat is burned, it gets meaner if you combine something like HIIT at the end of the workout. (not for the ectomorphs)



The metabolism is increased in the process of recovery, for the better or worse, you don’t need rest days while on this routine.



Another thing that makes this routine very valuable is that it works for all the bodytypes as it does an accurate lean muscle buildup.



I would personally recommend you to stay off machines while on this routine.



Now because this routine carries both fat burning and muscle building properties simultaneously, anyone can use it :D



I would recommend it to beginners under guidance of a trainer.



The diet concerned with this routine depends upon your goals and your body type.



As for the abs, I use a variation which goes like:



Day 1: Incline-decline crunches

Day 2: Body bridges (side and straight)

Day 3: Medicine ball crunches

Day 4: Body bridges (side and straight)

 

WWE, Celeb workouts No Comments »
Get a body like Brad Pitt
Posted by Vinesh on July 9th, 2008

Brad Pitt

Actually, this is much simpler than getting a ripped bodybuilder body.

I would like to state that you can get his muscular structure, his fat % but not for proportions, proportions are genetic.

What you can do is build lean muscle to look similar to him by muscularity.

So what did Brad Pitt do to get his body?

The answer is more in nutrition than workout; Brad Pitt definitely lowered his carbohydrate intake a lot and went on a high protein diet.

If you want to get yourself at his fat % (9% fat), the primary idea is to create a calorie deficit or try this: small bulking season + small cutting season.

If you are really thin, you don’t need to cut, if you are really fat, you don’t need to bulk. If you are average like, you need to do both.

So what is bulking? Bulking is increasing your calorie intake and lifting as heavy as you can in training methods like power cycles.

This puts on both muscle and fat fairly quick, if you are naturally very thin, you could start with doing a bulking season for six months.

People have to understand that fat people have muscle too because their bodies are carrying all that weight on them, you get me?

Now, the exercises needed to get Brad Pitt’s built are fairly easy initially.

Most of them depend on compound mechanics, compound mechanics are ones where more than one joint is applied.

Examples would be: Squats, pushups, military press, bench press, deadlifts.

I will give you an example routine *This is for skinny people*

Month 1:

Breakfast: Protein Shake + 2 eggs OR oats.

Lunch 1: Chicken breast + 100 gm brown rice  OR boiled pulses.

Lunch 2 *150 minutes after lunch 1*: Tuna OR Tofu with vegetables.

Workout:

Day 1 Legs, Day 2: Back-Biceps, Day 3: Shoulders, Day 4: Chest-Triceps

Go at 80% of max weight you can lift for 8 reps of the exercises you do.

Post workout: Protein shake + some juice. (optional: Creatine)

Snack 1: Lean beef with brown bread OR Cottage cheese with brown bread

Dinner: Egg whites OR vegetables in curd.

This one is for overweight people:

Wakeup: Stretch + 10 minute run

Green tea

45 minutes after waking up:

Breakfast:

Chicken sandwich + Protein shake + walnuts OR cottage cheese + protein shake + walnuts

2 hours after breakfast:

lunch 1:egg white omelets OR kidney beans in gravy

2 hours after lunch 1:

Workout:

Day 1 Legs, Day 2: Back-Biceps, Day 3: Shoulders, Day 4: Chest-Triceps

Abs alternate days

Do at 60% of max weight you can lift for 12 reps.

15 minutes of High Intensity Exercise after the workout

Post Workout:

Protein shake in fruit juice.

If you take caffeine, make it black and drink it more often,

2 hours after workout:
Lunch 2: Tuna or Salmon baked OR pulses with curd.

3 hours after lunch two:

Snack: pork/beef or turkey with a slice of bread OR tofu with stirred vegetables.

3 hours after the snack: roasted chicken in pita bread OR cooked beans.

The above methods simplify the correct diet needed and the difference in workouts, I want to keep varying your workout as you see results, make things more fun and KEEP AT IT.  

It can take as much as two years of daily dedication to get a body like Brad Pitt’s.


Celeb workouts No Comments »
Janet Jackson weight loss explained
Posted by Vinesh on June 28th, 2008



Last winter, Janet Jackson had ballooned up to 180 pounds, and those trademark six pack abs seemed a thing of the past. But look at her now! In just four months, Jackson has shed an incredible 60 pounds and looks fantastic, just look at those washboard abs! Now, for the first time, Jackson reveals her diet and workout secrets to Us magazine.

It has recently been quoted in the media that her workout has been designed by personal trainer Tony Martinez (Trainer to the stars). Tony’s workout has Janet doing legs twice a week (reverse lunges, good mornings, toe touches, and leg press pushing back at a 30-degree angle)

Upper body work twice a week (push-ups, pull-downs, chest flies, bicep and tricep supersets and shoulder lateral raises)

Three days of abs and 5-6 days of cardiovascular exercise (including kickboxing, basketball, tennis, baseball, jumping rope, and running)

she does legs twice a week (reverse lunges, good mornings, toe touches, and leg press pushing back at a 30-degree angle)

upper body work twice a week (push-ups, pull-downs, chest flies, bicep and tricet supersets and shoulder lateral raises)

three days of abs

and 5-6 days of cardiovascular exercise (including kickboxing, basketball, tennis, baseball, jumping rope, and running)

Janet Jackson’s weight loss explained.

Janet Jackson has been known for gaining weight to like 180 lbs (I am 130, lol! She used to be FAT!)

So how did she ended up losing all that fat and turned into a babe (almost!)

I would give credit to the awesome routine Tony Martinez set up for the blimb.

Legs: Twice a week

Reverse lunges, good mornings, toe touches, and leg press pushing back at a 30-degree angle

Upper body: Twice a week

push-ups, pull-downs, chest flies, bicep and tricep supersets and shoulder lateral raises

Abs: Thrice a week

And 5 days of cardio.

The cardio includes kickboxing, basketball, tennis, baseball, jumping rope and running.

Now how did this routine do such wonders?

The primary reason is that there was a good amount of rest involved leading to substantial lean muscle mass growth as the weights used were mostly bodyweight or lightweight.

Another thing to do noted was that the method of the workout was largely compound, compound workouts end up increasing functional strength and avoid bulk because compound workouts use more muscles and the range of motion involved is comparatively much more complicated.

Her Training in other note was not circuit entirely and not isolating any bodypart either, circuit training does lead to fat loss *entire body circuit training that is* but rarely ends up reinforcing lean muscle mass and if the weights are heavier than 50% of max capacity, ends up constantly breaking down muscle.

Her training was not fixed on muscle groups but something like Monday: Legs, Tuesday: Upper Body, Wednesday: Abs.

This leads to sufficient rest and the best part of her workout was the type of cardio.

As I have always suggested, cardio has to be really changing, if you want to get effects rather than simply taking your calories in minus, if you want a fat burning effect, you can simply keep your cardio very versatile

Janet Jackson’s cardio included kickboxing, basketball, tennis, baseball, jumping rope and running.

Now how does such a diverse cardio section help?

For starters it is impossible to get bored with such a set of routines, You are practically doing something entirely different in mechanics every day.

When the mechanics and muscles used/range of motion used changes so rapidly, the body has no time to adapt to it and keeps burning a lot of fat.

So can you have a routine like Janet Jackson’s?

Sure, just consult a dietician for a great diet too and keep going at it :D

Name: ADITYA

Email (required) aditya19882007@yahoo.co.in

Your fitness goal: lose weight,increase height

Time Availability time not a restriction ,can put 2-3 hours everyday

You are looking mainly aiming to structure your body to.. Look Good / Work Good? : look good

Current diet (mention the amount of water you drink and be very elaborate): depressing diet ie high in fats

Age: 20

Gender male

Height: 5 feet 4.5 inches
Weight: 115 kg
Fat (%): above 40% for sure
Current Workout (if any): what’s that . no workout at all
A brief idea of your schedule: no physical activity ,just going to college
Average Sleeping hours per day: 8-10 hrs
Access to gym: yes
Equipment Budget (Even 0 is fine, don’t worry about it): 5-10k
Health problems, if any: nope

This is a pretty tough case,
you should have been more careful before reaching 115kgs,

I will write you a routine now, usually I make sure it is fitting to your schedule but right now if you don’t follow things as I tell you to, your health is gonna be pretty badly fucked.

I want you to note you will feel pretty weakened every once in a while but if you stop, things might go bad to the point you will need surgery.

Ordinarily, I suggest people to wake up at any time but get decent sleep, in your case, I want you to sleep at say 10 and wakeup at 6pm. I want you outside when the sun rises.

Why? I am gonna prescribe you some stretches in a short time, I want you to go do them outside and DEEP BREATH while doing so. Sunrise in some texts has said to maximize energy circulation in a human body. Now I don’t know the truth behind this but I want to try everything possible, Its not everyday I come across people with such a high fat % and not opting for surgery.

The reason I am telling you complete details of everything prescribed is for you to understand why you should be doing the things prescribed.

Your first meal would be right after stretching before 7am.

Invest in whole wheat cornflakes, oatmeal, slim milk (nestle is a good idea)

I am thinking not more than 2 inches of height gain in your case but chalo, better than nothing.

Avoid foods with carbs like rice, white bread.

By the way, are you vegeterian?

if not, avoid chappatis completely and stay on high protein-moderate fat stuff like fish, chicken, turkey, eggs, beef (none of which should be fried).

Eat within every 150 minutes.

For example: 7am - 9.30am - 11.30, 1.30, 4.00, 6.30, 9.00

this creates a very high metabolic rate.

Make time for your workout as soon as you can in the day.

Of other things, buy a swiss ball which at local stores would cost say 650 Rupees or 1400 at Reebok.

Buy a pair of 1 kg ankle weights, 200 Rs. at local stores, 1k at reebok or Nike.

Now use the swiss ball to do stretches at your place every night and *sit on it as much as you can, throughout the day if you must*

as for the ankleweights, since you go to college and all, WEAR THEM AND GO. This is not a trick usually called recommended but I like it, tends to work you up a lot.

Increase water intake to 3 litres a day.

Try this: immediatly drink green tea as you wake up.

Try this too, keep yourself moving like as much as you can throughout the day, you know, keep some calories going down 24/7.

Of other things, eat negative calorie foods often:
http://www.fatfreekitchen.com/negative-calorie-foods.html

Workout:
Avoid machines, go for free weights, lighter ones and go as fast as you can.
make sure your rests are no more than 40 seconds, with atleast 12 reps and 3 sets of each exercise, use cables if you like, try doing bodyweight stuff as you can.

Invest in a protein supplement for post workout results.

We need to lean you up completely.

If you do everything prescribed, I can say we can count on 35 kgs of fat loss till next year.


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query answered No Comments »
I want this to happen to YOU
Posted by Vinesh on March 9th, 2008

weightloss1.jpg

This is Mayank Goyal *I swear I don’t know why he censored his own eyes*

He is one of the first guys on the site, just as I started. On the left is him on his start, on the right is him 2 months back. The difference was just in a span of six months.

So what created this difference? Among other things it was Mayank’s outstanding effort, I looked after the diet timings and the workout methods.

But despite the pain, addiction to fatty foods, he stuck to his fat loss ideal and lost 4 inches off the waist, 13 kgs down, got more muscular too.

So if you are looking out to burn fat, surf through the site, understand the idea, apply it and GIVE REAL HARD WORK and when you see results, tell everyone how cool I am :D.


query answered 3 Comments »
Toning up programme
Posted by Vinesh on November 30th, 2007

This is a very unique program (4-6 months duration) created by Me and Ruby.

Name: Raeesa Khan

Aim: Toning up

Diet: High carb, High Protein
equipment avialable: sandweights

query:

You need to lose some weight and tone up, right?

okay, here you go:

Toning up has much to do with losing skin fat and tissue fat which is often not visible… now how do you lose this fat?

Massages aid in this too by tightening the skin and making the tone more visible.

To remove skin fat, the exercises have to be done early in the morning (note: nothing heavy, simple stretching, anything done in the morning takes effect throughout the day courtesy of nutrition).

go for these five in the morning (alternate limbs where required)

http://www.vineshway.com/wp-content/uploads/2007/10/vlcsnap-167289.png

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http://www.vineshway.com/wp-content/uploads/2007/10/vlcsnap-165499.png

http://www.vineshway.com/wp-content/uploads/2007/10/vlcsnap-162416.png

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nutrition and lifestyle changes required:

skin fat can be lost by heating the skin often, which simply means having hot water baths (note: not showers) twice a day, preferably use citrus aroma oil in the tub.

Now to change the effect on skin fat by nutrition, the most important thing is to keep your skin hydrated, drink approx 3 litres of water a day, do go for saunas and steams twice a week.

Skin is mainly benefited by Vitamin E, Vitamin E is naturally found in Aloe Products, however for nutritional skin firming, vitamin C tablets (Celin at a chemist store) are in good use, one pill a day in the morning works wonders.

As for vitamins, I would suggest eating a lot of fruits, now fruits having water and vitamins often merge the skin fat with tissue fat causing better tone with good workouts.

for your protein intake, you may want to invest in a supplement (my vote goes to Syntha 6 by BSN or ON 100% Whey if you are short on budget)

Your workout will be done in say noon or evening



The morning stretches and the workout are two different things and both have to be done daily.

Let me Design your diet:

Morning: within 10 minutes of your waking up, consume green tea (anti oxidant, clears tissue fat)

follow it by the yoga exercises as prescribed in the first post. the stretching squeezes fibers together, make sure you are breathing well while doing the stretching, inhale: 5 seconds, hold: 5 seconds, exhale: 7 seconds.

make sure each exercise lasts 4 breaths.

this takes at max 15 minutes… if you have to leave soon after waking up, cut it down to 10 minutes but make sure it is done in the morning, follow the stretching by 4 almonds.

buy nestle slim milk and make a shake using the supplement and drink it within 70 minutes after you wake up.

Reason: Lean muscle mass (the tone) depletes because of protein deficiency.

avoid rice, fried food, ice cream (I am sure you get me here, just dont consume fats or carbs)

make sure every meal starts with a salad and if you can carry a dabba  instead of eating food outside.



chicken: prefer boiled, *I heard mixing it with lemon does wonders*

Fish: Baked, roasted, boiled *google for fat free fish and chicken recipes, make sure the protein is above carbs and fat*

And even if gay people treat alcohol, drink only once a week (preferably 3 hours before going to bed)

tap your feet throughout the day, can kill 400-500 calories, whenever you get time, bend your hips, spin your waist, make your right hand hit your left ankle (do these things at high speed). Kills approx 1200 calories throughout the day.

note: do not consume juices

if possible, divide a meal by two and eat half and half in an hours break.

Chew food slowly.

if you apply skin products, go for aloederm or any shehnaz hussein product which has over 60% aloe extract.

for the veg food, avoid rotis and eat more sabzi.

I would have liked it if you gave me a elaborate idea of your schedule and food.

avoid tea or coffee for 4 months.



Do the workout as early as possible (no, not before or 1 hour around the stretching)

prefer light dinner atleast 2 hours before sleeping.

take atleast 8 hours of sleep.

don’t use a pillow, put one under your knees instead (this is for maximum circulation, kills 10% of skin fat)

workout:

since you can’t do pushups, we will use alternatives for you:

1.) do not workout if you havent got 8 hours of rest, could lead to muscle damage.

2.) keep your pace fast but don’t lose form, make sure your shoulders are relaxed and no weight in placed on your back.

start with a warmup:
(choose just one out of a b or c)
a.) 50 star jumps b. 40 side bends and 40 swing kicks (left leg to right area of body, 20 on each side) c.) spinning with a stick

ref:
http://www.sport-fitness-advisor.com/dumbbellexercises.html
make sure each workout is different, surprises muscles!
1.)
a.) modified pushups (2 sets, 12 fast reps, 40 seconds break between sets)
b.) sandweights : incline chest presses incline chest flies lateral raises ^



ower body workout:

a.)walking sandweight lunges. (16 reps, fast, 2 sets)
b.) 100 swing kicks (50 on each leg)

abdominal workout:

several, just google for these (my recommendation: bicycle crunches, V-situps, hanging leg raises)

alternate workout: Fill a bag with as many books as you can and lift it at high speed using power from your hips and hips (excellent for toning up)

be creative and try new stuff.

consume protein 30 minutes after your workout.

Thank you for your query,
Regards from www.vineshway.com

Routine created by Vinesh

Detox Diet.

Well, people often tell me about Detox diets.

These are awesome to do ONCE IN EVERY SIX MONTHS or so but there are morons out there who keep on doing these Detox diets 24/7, typically GM Diet.

I call the GM diet: Gruesome Mofos diet.

You know, doing the GM thing once in six months is not bad at all but the guys from GM say, KEEP ON DOING IT! Silly bastards.

I mean the diet is nearly dead in protein, if someone is working out, he’ll lose all his muscle in a matter of days.

That’s just not it, you’ll be vulnerable to fevers, catch on colds and such a diet will actually NOT help you burn fat, it just kind of cleans the system which is to refresh you before you start on your new routine or something.

More than a 6 day diet can severely damage your muscular structure.

And yeah, you will lose weight, only to gain it back once you stop dieting.

And if you didn’t gain back the weight, guess who lost some muscle?

Speaking of advantages of detoxing:

The waste from your system will be washed off.

This leads to your organs functioning better, particularly in bowel movement, digestion and more.

So I would recommend starting your routines with this if you are new.


Nutrition No Comments »
Macrobiotic diet
Posted by Vinesh on June 12th, 2008

Philosophy
Followers of the macrobiotic approach believe that food and food quality powerfully affect health, well-being, and happiness, and that a macrobiotic diet has more beneficial effects than others. The macrobiotic approach suggests choosing food that is less processed.

One goal of macrobiotics is to become sensitive to the actual effects of foods on health and well-being, rather than to follow dietary rules and regulations. Dietary guidelines, however, help in developing sensitivity and an intuitive sense for what sustains health and well-being.

Macrobiotics emphasizes locally grown whole grain cereals, pulses (legumes), vegetables, seaweed, fermented soy products and fruit, combined into meals according to the principle of balance (known as yin and yang). Whole grains and whole-grain products such as brown rice and buckwheat pasta (soba), a variety of cooked and raw vegetables, beans and bean products, mild natural seasonings, fish, nuts and seeds, mild (non-stimulating) beverages such as bancha twig tea and fruit are recommended

Nightshade vegetables, including tomatoes, peppers, potatoes, eggplant; also spinach, beets and avocados are not recommended, or used sparingly at most, in macrobiotic cooking, as they are considered extremely yin. Some macrobiotic practitioners also discourage the use of nightshades due to the alkaloid solanine, thought to affect calcium balance.


Composition
Macrobiotics is considered an approach to life rather than a diet. General guidelines for the diet are:

Whole cereal grains, especially brown rice: 50-60%
Vegetables: 25-30%
Beans and legumes: 5-10 %
Miso soup: 5%

The remainder is composed of fish and seafood, seeds and nuts, seed and nut butters, seasonings, sweeteners, fruits, and beverages. Other naturally raised animal products may be included if needed during dietary transition or according to individual needs.


Other factors
The composition of dishes and the choices of foods is adjusted according to

the season
the climate
activity
sex
age
health condition
transition in one’s diet
and any other personal considerations.


Cooking according to the time of the year
In spring:

food with a lighter quality
wild plants, germs, lightly fermented food, grain species, fresh greens
light cooking style: steaming, cooking for a short time, etc.
In summer:

food with lighter quality
large-leaved greens, sweet corn, fruit, summer pumpkins
light cooking style: steaming, quick cooking, etc.
More raw foods
lighter grains, such as barley, bulghur, and couscous
In autumn:

food with more concentrated quality
root vegetables, (winter) pumpkins, beans, cereals, etc.
heavier grains such as sweet rice, mochi and millet
In winter:

food with a stronger, more concentrated quality
round vegetables, pickles, root vegetables, etc.
more miso, shoyu, oil, and salt
heavier grains such as millet, buckwheat, fried rice, etc.

Amount of yin and yang in the products
Macrobiotic eating follows the principle of balance (called balancing yin and yang in China).

Macrobiotics holds that some foods are overstimulating and can exhaust the body and mind. These are classified as extreme yin (stimulating) in their effects:

Sugar
Alcohol
Honey
Coffee
Chocolate
Refined flour products
Very hot spices
Chemicals and preservatives
Commercial milk, yogurt and soft cheeses
Poor quality vegetable oils
Foods that are considered to be concentrated, heavy and dense create stagnation. These have yang (strengthening, but stagnating effects if over-consumed).

Poultry
Meat
Eggs
Refined salt
Foods that create balance are whole grains, vegetables, beans, sea vegetables, fruit, nuts, and seeds. Foods such as these are used in a macrobiotic way of eating.