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<ul><li>1.Brought to you byIMPORTANT: Read Instructions first, before proceeding</li></ul><p>2. Fitness Plan Exercise Chart: Week 5 Why you Burn Body Fat Exercise Chart: Week 6 Body Schedule Exercise Chart: Week 7The Workout Program and Diet Exercise Chart: Week 8 Diet ChartExercise Chart: Week 9Encl (A): Breakfast(A) Exercise Chart: Week 10 Encl(B): Fasting Method Exercise Chart: Week 11Standard Height Weight Chart Exercise Chart: Week 12 Exercise Chart: Week 1Exercise Chart: Week 13 Exercise Chart: Week 2Exercise DEMO Exercise Chart: Week 3Stretching Routine Exercise Chart: Week 4Instructions 3. Fitness PlanIntroHere is the perfect Fitness plan. This program minimizes your time spent exercising while maximizing your energy and results.Losing weight does not take a lot of time and isnt hard when you use effective and proven techniques. This plan is the result of techniques.coaching more than a million people. It was created based on their feedback and success stories, specifically for people who are timedeprived but want rapid results. If you dont want to spend hours in the gym but want to look as if you do, this program is for you.Build Muscle to Lose Fat and Feel YoungerAn important factor that determines how much fat you burn throughout the day is the amount of lean muscle tissue in your body. Themore lean muscle tissue you have, the more efficiently your body burns fat.Normally when you lose weight, you lose 75% of it as fat and 25% of it as muscle. But when you do strength training, you lose nearlyall fat and no muscle. Lean tissue derives 75 to 95% of its energy from body fat, so for every new pound of muscle you build; youincinerate about 30 additional calories per day. The more lean tissue you have, the more body fat you will shedeven at night, whileyou sleep.For example, if two persons weigh the same amount but one has 5 lb more muscle, he/she will burn an extra 150 calories a day.Youll feel younger too, because strength training turns back the aging clock. Strength training also encourages you to exercise morethroughout the day. Once your muscles become strongerusually by week 2 or 3you will find yourself suddenly doing things younever thought possible. Youll take a walk instead of sitting in front of the TV, take the stairs instead of the elevator, and take quickwalking breaks instead of sitting at your desk all day. All of this will accelerate your results.In addition, we recommend that you do about 30 minutes of aerobics a day to keep your heart and lungs strong. addition,Plus, it helps to reduce your stress level.Back to Index 4. Why You Should Burn Body FatAre you overweight? Then you probably want to lose some weight. It is obvious that youll burn body fat by increasing yourmetabolism. But be sure that what you burn is fat, not muscles.Some statisticsAfter age 25, the average person gains one pound or more a year, which means at the age of 50 an average person is 25 pounds ormore heavier than he or she was 25 years ago. As you age your metabolism is slowing down, causing your body to burn less fat.Without exercising regularly, the average person loses a pound of muscle each year.Motivations for weight lossMost peoples primary motivation for weight loss is to improve their appearance.Other motivational factors are the many health benefits of proper nutrition and regular exercise.Why obesity is dangerousReduction of excess body fat plays a vital role in maintaining good health and avoiding disease. Medical evidence shows that obesityposes a significant threat to health as well as to longevity. Excess body fat is connected to: heart diseasecancerdiabetesgall bladder diseasegastro-intestinal diseasesexual dysfunctionosteoarthritisstrokeWhy is excess body fat linked to heart disease?About 4/5s of deaths caused by heart disease and cancer, are linked to life-style factors, inactivity included.Your heart has to work harder to pump blood to the lungs and to the extra fat throughout your body. Therefore it takes more energyfor you to breathe. This extra workload might cause your heart to become enlarged and high blood pressure and life-threatening erraticheartbeats might be the consequences.Overweight people often also have high cholesterol levels, making them more likely to develop arteriosclerosis. When blood vessels areso narrow that vital organs like the heart, kidneys or brain dont get enough blood, this becomes life-threatening. Back to Index 5. Why You Should Burn Body Fat contdIt might go without saying, but the narrower the blood vessels become, the harder your heart has to pump, which results inincreased blood pressure. High blood pressure itself poses several health risks, like heart attack, stroke and kidney problems.Does excess body fat cause cancer? In general, research has linked cancer-causing chemicals (carcinogens) to excess, actually as a storage place for these. Excess fat has been linked to a higher rate of breast and uterine cancer for women Excess fat has been linked to colon and prostate cancer for men.How is excess body fat related to diabetes? There is a delicate balance between the relative amount of body fat, the level of blood sugar and the hormone we call insulin. Excess blood sugar is stored in the liver and other vital organs, and converted to fat as soon as these organs have got whatthey need of it. The pancreas of overweight people often produces more and more insulin. The problem is however, that the body is not able toutilize this to regulate its blood sugar levels. This poor regulation of blood sugar and insulin causes an imbalance in the system, which results in diabetes. This disease mayin its turn cause heart disease, kidney failure, blindness, amputation, and death.How Reducing Body Fat Reduces Disease RiskAt an American University, researchers studied a sample of people following a certain weight management program. This studyshowed: Decreased HDL cholesterol levels Decreased triglyceride levels Decreased blood pressure Increased waist-to-hip ratio An active lifestyle can slow or stop the disease process for most people, even those with a history of heart disease in thefamily.Other studies have shown that programs that includes: Regular physical activity Low-fat diets Stress reduction Reverse heart disease processes.While other studies shows that reducing body fat through an active lifestyle and low fat diets mean reduced risk for:Back to Index 6. Why You Should Burn Body Fat contd Prostate cancers for men Breast and uterine cancers for women Non-insulin dependent diabetes for both genders.So, what to do?You have to change to a new lifestyle, by committing yourself to a long term process that gradually will lead you to a healthier life.This process requires persistence and patience, especially in the beginning. If you stay persistent, your new lifestyle will automaticallytake over, and it will become natural for you. This process will contain Moderate, long term fat loss Aerobic exercise Strength exerciseHere are the benefits 90 percent of overweight people following this advice have gained: Improved heart function Improved blood pressure Improved glucose tolerance Improved cholesterol levels Lowering requirements for medication Eight times less likely to die from cancer than the unfit 35 percent less likely to die from other diseases than the unfit Eight times less likely to die from heart disease than the unfit people.But, how to get started?The first phase in such a process has shown to be the hardest it is here most people drop out. The longer you stay in the process,the more likely you are to succeed. And trust me; after you - by means of persistency and patience - have passed this critical startphase, the fun and excitement you gradually will experience will make the change well worth the effort. You must make the decision to commit to this lifestyle changing process If you ever feel tempted to skip it for a day or even give up, confront yourself with your commitment, and go on.How to stay motivated?Allow plenty of time for the changes. You should give yourself several years for the changes to take place. If you do so, your body willadjust comfortably and the probability of maintaining this healthy lifestyle permanently will be higher. WARNING: Follow your Doctors advice. advice.Back to Index 7. Body ScheduleThe main causes of liver damage are:1. Sleeping too late and waking up too late are main causes.2. Not urinating in the morning.3. Too much eating.4. Skipping breakfast.5. Consuming too much medication.6. Consuming too much preservatives, additives, food coloring , and artificial sweetener.7. Consuming unhealthy cooking oil. As much as possible reduce cooking oil use when frying, which includes even the best cookingoils like olive oil. Do not consume fried foods when you are tired, except if the body is very fit.8. Consuming raw (overly done) foods also add to the burden of liver.Veggies should be eaten raw or cooked 3-5 parts. We just have to adopt a good daily lifestyle and eating habits. Maintaining goodeating habits and time condition are very important for our bodies to absorb and get rid of unnecessary chemicals according to"schedule."Because :Evening at 9 - 11 pm : is the time for eliminating unnecessary/toxic chemicals (detoxification) from the antibody system (lymphnodes). This time duration should be spent by relaxing or listening to music. If during this time a housewife is still in an unrelaxedstate such as washing the dishes or monitoring children doing their homework, this will have a negative impact on health.Night at 11pm - 1 am : is the detoxification process in the liver, and ideally should be done in a deep sleep state.Early morning 1 - 3 am : detoxification process in the gall, also ideally done in a deep sleep state.Early morning 3 - 5 am : detoxification in the lungs. Therefore there will sometimes be a severe cough for cough sufferers during thistime. Since the detoxification process had reached the respiratory tract, there is no need to take cough medicine so as not tointerfere with toxin removal process.Morning 5 - 7am : detoxification in the colon, you should empty your bowel.Morning 7 - 9 am : absorption of nutrients in the small intestine, you should be having breakfast at this time. Breakfast should beearlier, before 6:30 am, for those who are sick.Breakfast before 7:30 am is very beneficial to those wanting to stay fit. Those who always skip breakfast, they should change their habits, and it is stillbetter to eat breakfast late until 9 - 10 am rather than no meal at all.Sleeping so late and waking up too late will disrupt the process of removing unnecessary chemicals. Aside from that, midnight to 4:00 am is the timewhen the bone marrow produces blood. Therefore, have a good sleep and dont sleep late.Back to Index 8. The Workout Program and Diet Start your workout with a short warm-up to increase the temperature of your body and your joints. When you warm up, the joints move more smoothly, and you avoid injury. Save your stretching until after the workout.Stretching while you are still cold can lead to muscle pulls and injuries.The best way to cool down from your workout is with a quick full-body stretching routine. This will increase your range of motion so that you stay flexible and avoid injuries.This Fitness Plan is known as BridalFit MEN: Body Toning and FitnessIt comprises of the following: Strength Training: Upper Body Training (Chest, Shoulders, Biceps, Triceps)Core Body Training (Abs, Lower Back, Obliques)Lower Body (Butt, Hips, Thighs, Calves) Note: Equipment required for the above has been kept minimal: Dumbbells. For Women: Dumbbells sets of 1, 2 and 3 Kg pairs. For Men: Dumbbells sets of 2, 3, 4 and 5 Kg pairs.27. Cardio Training: Walking in parks / open spaces or Treadmill walking, jogging or Elliptical Cross Trainer or Stationery Bike or A combination of any of the above, suiting the individuals budget, time and space at home. Diet:All the effort that has gone into the above Training would go down the drain and will not yield the desired results if a proper Diet is not followed. While eating, it is very important to recognise what is goodfor your body, rather than what suits your taste buds. Of course, there is nothing wrong in indulgingonce in a way Follow the Diet Chart given here. This Diet has been designed to give the body what it requires,without making you feel hungry. It also gives you great energy for your daily chores. Back to Index 9. Diet ChartSr.No.Time Particulars of ActivityMeasurement / Qty106.00 AMRise from Bed Water - 250 ml. Honey 2206.05 AM - 06.10 AM Drink luke warm water with Honey and Lime Tablespoons, Lime - one full lemon to be squeezed.306.15 AM - 06.20 AM Drink room temp. water1 Ltr.406.30 AM - 07.30 AM Exercise as per Chart Breakfast - (B) Mixed sprouts - one small bowl. Jaggery - Half Inch Cube,507.30 AM - 07.45 AM (A) Veg. Soup-As per Encl A. Coffee or Tea. powdered. One full lemon (B) Mixed Sprouts, with jaggery fully squeezed. and lemon. Coffee or Tea. Handful of dry fruits. Coffee or Mid-Morning Snack - Tea - 150 ml with less sugar.Any one of : Walnuts/Peanuts/Almonds/Dates etc.610.30 AM - 10.45 AM Fresh Fruit Juice 250 ml. without salt or sugar. Honey orCoffee or Tea or Fresh Fruit Juice. lime may be added as reqd. Lunch -3 or 4 Chapattis, with two veg. curries, one of Chapatti - Medium size. Veg. which should be dal with spinach, and the second one any701.00 PM - 01.15 PM curry each two cups. Curd Rice veg curry. (On alternate days try and have minced soya - one small bowl. granules curry as the second curry). Curd Rice.Fruit Size-Medium size - one.804.30 PM - 04.45 PM Mid-Evening Snack - Any one fresh fruit. Coffee or Tea. Coffee or Tea - 150 ml with less sugar. Dinner - One Full Papaya Fruit . Two nos.(one each type) Papaya- 1 to 1.50 Kg. Fruit -907.30 PM - 07.45 PM fresh fruits like Apple, Guava, Mango, Strawberry, Banana medium size. etc. Buttermilk-without salt or sugar. If required lemon may be 1010.00 PM - 10.05 PM One glass - 250 ml added. 1110.05 PM - 06.00 AM Bed Time6-8 Hours of sound sleep Back to IndexContd.. 10. Diet Chart ContdNote:* Drink one glass of water (250 ml) every half an hour.* Do not drink water within half an hour of Lunch / Dinner and two hours after Lunch / Dinner.* Breakfast (A) should be taken for the first three days of each month.* Breakfast (B) should be taken on other days.If required have Breakfast (B) on alternate days and on the other days, have your normal breakfast, by reducing*quantity by 25%.* After the first three days of Breakfast (A), the fourth day should be fasting as per details given in Enclosure B. Back to Index 11. Encl: ABreakfast (A) First 3 days every monthColon Cleansing Breakfast (Body De-tox)Ingredients:1) Carrots-2 nos.2) Cabbage-one quarter of the flower.3) Brinjals-2 nos.4) Jaggery-2" cube.5) One lemon.6) Honey-2 Tablespoons.7) Water.Method:*Wash the carrots, Cabbage and Brinjals.*Cut the carrots, Cabbage and Brinjals into small p...</p>