Download - Original Weight Reduction Method

8/7/2019 Original Weight Reduction Method

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GOALS

Weight reductionIncreasing cardio respiratory capacity

Endurance training.

Resistance training

HEALTHY BODYMIND &SOUL


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WAYS TO ACHIEVE

STEP 1 CARDIO


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STEP 2 STRENGHTLEG CURL

Sit on apparatus with back against padded back support. Place

back of lower leg on top of padded lever. Secure lap pad againstthigh just above knees. Grasp handles on lap support.

ExecutionPull lever to back of thighs by flexing knees. Return lever until

knees are straight. Repeat


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BENCH PRESSLie supine on bench. Grasp bar with overhand and slightly wider

than shoulder width grip. Arch back, extend hips, and position

feet back flat on floor. Dismount barbell from rack over chest.lower weight to lower chest. Press bar upward until arms are

extended. Repeat.


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TREADMILL WALKINGStep onto deck of treadmill and grasp rails. Straddle belt by

standing on sides of treadmill. Attach safety tether. Select"quick start" or enter program. Walk, keeping pace with

treadmill


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ELLIPTICAL CROSS TRAINERStep on pedal platforms and grasp handle bars on each arm

lever. Select "quick start" or enter program.Pedal forward while alternating the arm levers back and forth.


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HIP ABDUCTION STRNGTHEN

Stand in front of low pulley facing to one side.

Attach cable cuff to far ankle. Step out away from

stack and grasp ballet bar. Stand on near foot andallow far leg to cross in front.

Move leg to opposite side of low pulley by abduction

hip. Return and repeat. Turn around and continue

with opposite leg.


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LYING HIP EXTENSION

Lie on floor or mat. Place one leg straight and bend

the other leg with foot flat on floor or mat. Place

arms down on mat to each side of hips. Execution:Raise body by extended hip of bent leg, keeping

extended leg and hip straight. Return to original

position lowering body with extended leg and hip

straight. Repeat and continue with opposite sides.


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WEIGHTED BALL CRUNCH

Sit on exercise ball. Walk forward on ball and lie back

on ball with shoulders and head hanging off and knees

and hips bent. Gently hyperextend back to contour ofball. Hold plate behind neck or on chest with both

hands or use no weight. Flex waist to raise upper

torso. Return to original position. Repeat.


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STEP MILL WALKING

Step onto stairs and grasp hand rails. Select "quick

start" or enter program.Climb stairs to keep pace with machine.


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STEP 3

FLEXIBILTY WITH SPIRITUALITY !!


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CARDIO TRAINING 12 weeksWEEK How many

times to

do

TIME TYPE (If you go to gym follow this

regimen for weight loss)

1 3 15 8 min8 min--treadmill,2 mintreadmill,2 min bike,5minbike,5minellipticalelliptical

2 3 15 8 min8 min--treadmil,2 mintreadmil,2 minbike,5minbike,5minellipticalelliptical

3 3 15 8 min8 min treadmill,2 mintreadmill,2 min bike,5minbike,5min

ellipticalelliptical4 3 20 12 min treadmill,3 min12 min treadmill,3 min bike,5minbike,5min

ellipticalelliptical

5 3 20 12 min12 mintreadmill,3mintreadmill,3minbike,5minbike,5minellipticalelliptical

6 3 20 12min12mintreadmil,3mintreadmil,3minbike,5minbike,5minellipticalelliptical

7 3 25 15min15mintreadmill,3mintreadmill,3minbike,5minbike,5minellipticalelliptical

8 3 25 15min15min treadmill,3mintreadmill,3minbike,7 minbike,7 minellipticalelliptical

9 3 25 15milltreadmill,3min15milltreadmill,3min--bike,7 minbike,7 min ellipticalelliptical

10 4 30 20min20mintreadmil,5mintreadmil,5minbike,5 min ellipticalbike,5 min elliptical

--


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PRECAUTIONS FOR EXERCISE Do not exercise vigorously soon after eating. Wait at least 2

hours. Eating increases the blood flow requirements ofthe intestinal tract. During vigorous exercise, thedemand of the muscles for blood may exceed the abilityof the circulation to supply both the bowel and themuscles, depriving organs of blood, resulting in cramps,

nausea, or faintness. Warm up. Aerobic exercise should always be started

with a proper warm-up. Begin the exercise session withfive minutes of very slow movement and then graduallyincrease the intensity to the desired level.

Cool down. Following a higher intensity bout of aerobicexercise slow down and continue to move for 5additional minutes to allow heart rate and blood pressureto gradually diminish.


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Cont.

Wear proper clothing and shoes. Dress in loose-fitting,comfortable clothes made of porous materialappropriate for the weather. Use sweat suits only for

warmth. Never use exercise clothing made ofrubberized, nonporous material. In direct sunlight,wear light-colored clothing and a cap. Wear shoesdesigned for exercise (e.g., walking or jogging shoes).

Start slowly and progress gradually. Allow time to adapt.

Enjoy your work out . Do not take stress .


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IDEAL DIETARY REGIME BY HARVARDPUBLIC HEALTH


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CONT.. Eat small meals every few hours (2.5 to 4 hours) or eat 3

meals and 2 or 3 snacks distributed throughout the day Exchange List for food groups

Eat 3 food groups every meal

Eat 2 food groups every snack

Plan meals around moderate or intense exercise Plan snack or meal 1 to 2 hours before

Eat high carbohydrates meal very soon after.

Exercise

carbohydrates and quality proteins inapproximately a 4:1 ratio

post-workout meal should be 10 - 20% of totaldaily caloric intake

eat a Starch or Fruit exchange for carbohydrates


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Eat protein every meal and snack

Eat lower fat Meat or Meat Substitute or Milk exchange

Combine foods to compliment proteins Eat legumes (beans, peas, lentils, peanuts) with grains,

seeds, or nuts

Eat grains with milk or cheese.

Eat fruits or vegetables every meal and snack Eat a variety of fruits and vegetables

Vegetable and Fruit Color Codes

Eat vitamin C rich foods

At least 1 serving a day

Citrus fruit, tomatoes, fresh melons, strawberries

Eat cruciferous vegetables (cabbage family)

At least 3 servings per week

Cabbage, broccoli, Brussels sprouts, kohlrabi, cauliflower


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Eat vitamin A rich foods

At least 1 serving every other day

Dark leafy greens, and dark yellow foods Eat foods with fiber

Whole grains, vegetables, fruit, and legumes (beans, peas,lentils)

Eat calcium rich foods Milk, yogurt, cheese

Green leafy vegetables, kelp, bean sprouts, tofu, garbanzo beans, cannedsalmon, sardines, or jack mackerel (with tiny bone particles), oysters, figs,almonds, chestnuts, filberts, sesame seeds.

Make lower fat and healthier fat choices Cook with little or no oil

Roast, bake, broil, grill, poach, steam, or boil instead of frying


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Keep saturated fat intake low

Eat leaner meats or meat substitutes

Remove skin from poultry

Lower fat milk and yogurt

Choose lower fat snacks

Limit hydrogenated fat (used in products to increase shelflife)

Consume moderate poly-unsaturated

salad dressing, mayonnaise, corn oil, safflower oil

Consume mono-unsaturated fats

olive oil, canola oil, peanut oil, olives, avocado, almonds,

cashews, pecans, peanuts, sesame seeds

Include Omega-3 fats

fatty fish, flax seed, walnuts


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Limit refined foods

White bread and cereals, soda pop, sweets, alcohol

Eat whole foods whenever possible

Limit cured and smoked products

Salt-cured, smoked, nitrite cured foods Avoid plastic food andbeverage containers

Particularly when choosing and storing acidic foods or foods

containing fats Especially when heating food in microwave

Also avoid commercially canned foods and aluminum cans withplastic linings

**Eat a variety of foods from each food groupevery day

Try new foods


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Inside of You

Lies more PowerMore Strength

More Determination

Than .You Ever CouldImagine .

Download - Original Weight Reduction Method

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