Weight loss tips and Weight loss workout plan for men and women and which workout plan is best for weight loss?
The Perfect Workout and Tips to Lose Weight by 21 Days Indian Bodybuilder Yatinder Singh
Picture: Squat
Picture: Push Press Workout or Overhead Press or Military press
Picture: Deadlift
Picture: Kettle Bell Swing, Alternatively you can do it by dumbbell
Picture: Incline Dumbbell Press
Picture: Plank
Picture: Bend Over Row
Picture: Farmers Walks
Picture: Burpee with pushup
Picture: Drink Water
Picture: 7-8 hours deep sleep
Picture: Play Games like Badminton
Picture: Swimming in the swimming pool
Weight loss tips Shilpa Shetty: What I eat in a day of Lifestyle
Weight loss tips and Weight loss workout plan for men and women and which workout plan is best for weight loss?
The Perfect Workout and Tips to Lose Weight in 21 Days
A lot of people have demanded to know about weight loss fast. Remember, fasting and Pray with 5 times wash your hand and faces are the best weight loss tips which has no drought. Another tips is drink more water and then automatically you have to go washroom several times during office hour or at home which is also best warmup workout. In addition, walking faster in the morning for at least 45 minutes and take your bath help you more to weight loss and fresh which is difficult for someone. So, they may walk faster in another time like evening or afternoon or night whatever they like best.
However, here we are, I will share with you few workout schedule for weight loss with fasting and pray. And please read this article till end because at last I will share a few tips and Weight loss tips above mentioned video which will help you in this weight loss journey.
In this article, we will do 5 compound movements and in each compound movements we will do one exercise in super sets. This exercise will help you in gaining heart rate and core strengthening.
And at the end of workout, we will do finisher exercise. This workout will help you in weight loss as well as help you in strength building. You only have to follow this workout for 21 days to see the best results.
First, we will do squat super set with skipping.
We will do weighted squats here, so put weight in one time. You have to take care of your posture while doing squats. Do it in a control and rhythmic way like the picture above. However, you can also do the machine support Squats.
As soon as you complete your 10 repetitions put down the bar And will perform skipping for 30 secs.
Second, we will be doing push press with jumping jacks. You will need a bar for push press, You will lift it like the picture below, and then up.
Whenever you lift the bar breath out. Again, focus on your rhythm and control And as soon as you complete your 10 repetition, you will do jumping jacks without taking any break for 30 secs.
In third set we will do two exercise which will be dead lift and kettlebell swing. First, we will do dead lift. Chest lift, core tight, knee soft and will go down slowly And then will go up and breath out and slowly go down.
As soon as you will complete your 10 repetitions, without break you will do kettlebell swing for 30 secs. In which you will widen your legs and sit in a squats position And as you straighten your knees you will lift the kettlebell up.
You should have a good rhythm while doing it. Next, we are doing 10 repetitions of incline dumbbell press with 30 secs of plank.
For doing this you have to lay down, maintain your back and take dumbbells down slowly And then lift them up And breath out Slow and steady And then without taking any break will do plank.
Do the normal breathing while doing it. Fifth we are doing bent over row with load and carry. When we will do bent over row
with curl grip instead of normal grip.
Stand straight. You will be bent from knee soft pelvic bone And try to put bars near your lower abs. Lift it up and breath out.
As soon as you will complete 10 repetitions you will put down the weight And you will need two dumbbell. Dumbbell’s weight must be heavy, And you will hold both the dumbbell like the video below And you will start walking from here But your chest must be lifted and core tight And will take small steps but walk fast.
Do it for 30 secs. Last, we will do finisher exercise which will be burpee. You have to do 20 repetitions of this. So, with this you have completed your 1 round and you have to perform 3-4 rounds same. Now, I will share a few tips which will fasten your weight loss journey.
First is fasted cardio, if you really want to loss the weight then you have to do moderate pace cardio in the morning or afternoon specially for office going people with empty stomach for 20-30 min.
Related topic Music is the great motivation during workout as below.
In cardio, you can do cycling, treadmill, elliptical or breast walk. Empty stomach means you can only drink water And if you want to have additional benefit then don’t eat anything after 30 minutes of cardio.
The second is to avoid processed sugar. You have to cut off artificial sugar from your diet. But you can replace sugar with jaggery, honey, and of sugar. In addition to this, whatever packed beverages you consume also have unnecessary sugar in them, which you must avoid consuming.
The third is to Eat less more often. This means don’t eat much at one time. Divide your whole day meals into 4-5 parts And in every meal please make sure that the big portion must be of salad or green meals.
Second would be of protein and third would be carbohydrates. Fourth tip is drink partially of water. If you can drink parsley water at anytime of the day, it would be beneficial for you.
Now the recipe to make parsley juice is to take handful of parsley, two handful of spinach
and a ginger, mix all this in grinder with one glass of water and then drink it.
Fifth tip is stay hydrated. Means you have to drink a lot of water in a day, Like 4–5-liter water And if you consume green tea in a day it would be beneficial for you. Last tip but not the least is deep sleep. Means you have to take 7-8 hours deep sleep which is necessary for you.
And the right time of sleep is 10pm-6am. When you take a deep sleep, you stress hormones get reduced which helps you in losing weight. This is our weight loss tips for today, I hope you have liked it. If so, then please like, share and comment. After following this workout schedule for 21 days, do let me know whether you get any results or not. Do continue to write in comment section below.
Weight loss tips
Picture: Drink More Water Weight loss tips
First things first, weight stigma is absolutely real and you should not feel judged by your doctor or basically anyone else. So there is a common misconception that trying to shame someone about their weight may help them indeed lose weight, but actually studies have shown that it causes the opposite.
If you go into your visit and you have a cold or a UTI, and your doctor wants to talk with you about your body weight, I want you to feel empowered to speak up and to say to your doctor that you don't wish to discuss your weight right now, you really would like to focus on the issue that you came into the office to focus on.
If you want to talk about your weight, then you should certainly bring that up. But if your doctor is making you feel ashamed or placing blame on you for your weight, this is a sign to find another doctor ASAP. If you're a physician watching this, make sure you ask your patient's permission before discussing their weight, they'll appreciate it, I promise.
Playing game but not video games its actually which has movement because without movement weight loss is difficult.
Picture: Playing Basket ball
And my next point is that there's no specific or ideal weight for everyone. And patients always ask me, "Doctor, how much weight should I lose?" It can really depend on your lifestyle, your genetics, the foods you're eating, your medications, your stress levels and if you're getting enough sleep, there is no set number for each individual person.
Swimming the safe area like swimming pool is one of the best exercise and fun during weight loss journey.
Weight loss tips 8 Weight Loss Tips from a Doctor
Other thing I want you to remember is that it's so much more than just your BMI. It's one piece of a screening tool that we may use to help assess your health.
The above mentioned description has been added the video below.
Weight loss tips 8 Weight Loss Tips from a Doctor
Related topic like Music is the great motivation during workout as below. Music Videos Is YouTube good for mental health?
Related Topics:
Weight loss tips : Shilpa Shetty: What I eat in a day | Lifestyle
The first thing I do as soon as I wake up is, I kind of, cleanse my system with warm water
It's not hot, just plain warm water and before I have the warm water, I have 4 drops of noni juice, the concentrated noni juice, and it really gives me a lot of strength in the morning, to cope with all the crazy stuff that I do the rest of the day.
And the other very important thing that I do as a ritual. Every morning is oil pulling, so I take at least 2 tablespoons of coconut oil, cold-pressed coconut oil, and I basically, roll it around my mouth, between my teeth, It looks really funny So, I do this for like a good 7 to 10 minutes. They say you should do it for 20 minutes.
but, you know, with our fast-paced lives, if I get in like 10 minutes, I am like, So, everybody knows, I swear by Yoga, and yes, I have started doing a lot of different workouts that have been inspired by Yoga as well. So, I'm a fitness freak You can actually call me a freak now, yeah, self-confessed fitness freak, but I don't do it to lose weight, or I don't do it to prove a point to myself.
Most people think that you have to contort your body into different pretzeled forms to do Yoga, but I don't. There are a lot of asanas that I'm still surprised with, and I'm kind of rediscovering my inner strength, and my flexibility, with doing it over a period of time So no, you don't have to be an expert contortionist to do Yoga, so I do a lot of workout regimes that help me with that so it's a mixture of high-intensity, you know, interval training, there is core-strengthening, I love doing planks, different kinds of that, I enjoy burpees I know it's crazy, like who can enjoy burpees I enjoy these animal walks, so it's not one kind of training, it's an amalgam of a lot of stuff, yeah.
So, I discovered Yoga around 17 years ago, when I was injured, I had injured my neck, and my physio had told me to start doing Yoga to strengthen it And I had a Yoga teacher to come home and teach me, and then I went on to, learn much more about Yoga, I realized it wasn't just great for strengthening an injured part, and rehabilitation, but also great to, kind of, tone your body, and as I kept learning more and more about Yoga, I realized, It was not just for your body, but also, for your mind. So, I think we all need help in that area. So, I started off with Ashtanga today, I do Vinyasa, the Bihar School of Yoga,
I've tried all different kinds of Yoga forms, but what I would tell people, is that, it doesn't matter what form you're doing, try and keep to the basics of inhaling and exhaling throughout the asanas, and that's what will affect and oxygenate your muscles, rejuvenate your mind and your body, and that's what is important.
So, I get time in the mornings because I have a son, and he goes to school, and there are many a times that I'm also inundated with work in the mornings, you know, if I'm shooting, umm, so then I try, saying that I will compensate for the next day, so, it doesn't matter as long as you are not, they say Yoga is preferably to be done on an empty stomach, or you can have maybe, warm water, or a cup of tea.
Some people who are addicted to tea, or you know, a small piece of banana, that's about it.. You can't go on a heavy stomach and start doing Yoga, so even if you do eat, try and maintain a two and a half hour gap, and then do Yoga.
So, it can be in the afternoon, mid-afternoon, after your lunch. They say working out, even in the evenings is great, you know So, it gives you a boost of energy, I prefer to do it in the morning, So, my day is pretty simple, and I eat like people used to eat 70 years ago, which means, my mornings start at 7 in the morning. I try to get my breakfast in between 7 and..7.30 and 8, and it's a very high fiber breakfast, so it'll be either oats, or muesli, coupled with fruits I start off with a raw food, so i's either a banana, or grated apple, blueberries, in my muesli, and umm, I try to keep it low sugar, so I would. I prefer to use natural forms of sweeteners like honey, or powdered jaggery, that is very readily available in the market. Now the newest form of sugar is coconut sugar. Even that's great for your oats.
So that's my breakfast, that's if it's a vegetarian day. If my morning starts earlier than that, then I start off with this simple smoothie, which is, a mixture of almond milk, and banana, and raw oats and honey, and I can add whatever fruit I want into it, so, that's on-the-go, and then I have 2 eggs. So, if I start very early in the morning, there are basically two breakfasts. So then I have 2 eggs around 10-10.30 with either avocado, raw avocado, and maybe a whole wheat toast with butter.
"WITH" butter and then I have my tea, again with coconut sugar So I try and avoid all kinds of sweeteners, and, umm, I like to keep it natural and clean. My afternoon meal is my heaviest meal actually, and it comprises of either brown rice, white rice, whatever is available, there's a chicken or a fish, some kind of protein, and, I like my vegetables, so there's vegetables, and I have my salad is very very simple, it's just cucumber and carrot (laughs) with a bit of sea salt on it, so it's nothing fancy. Then there's sometimes, I may be alternate my heavy lunch, with like a, Yogi bowl, and that's what I call it. So in that one bowl I basically put-in everything. I'll put in salad leaves, I'll put in barley or you know, rice..brown rice, and I'll add some chicken bits, grilled chicken, I'll add beetroot, so it's like a salad, cum food, cum everything, all-in-one And the very important thing that I forgot to mention that I try to get in a spoon of ghee into my lunch anyhow. When I say a spoon, it's like, a tablespoon. So yeah, I have a tablespoon of ghee every
day with my lunch.
So whether it be in my roti, I also like. My parathas sometimes, so if it's paratha and sabzi and dal and chicken, I even have that, so I like that. Then comes my snack, which is like a mid-meal. A thing that I like, I don't like to keep too much gap in between my food, I mean between my lunch and my tea. So, my mid-meal would be just maybe 2 eggs or, umm, a sandwich with beetroot and cucumber, and potato. I love boiled potatoes, just sliced, and a bit of chaat masala, and make it into a sandwich and just bite it. It's yum! And that just keeps you from getting peckish before dinner.
Then I have my tea in the evening, and around 7-7.30 with my son 7.30 to 8, my son, my husband and I sit together, and we have our dinner. So that's my last meal, which is a very light, fairly lighter meal than the rest of the day. I like a soup. It can be veg, chicken, whatever and I don't eat anything raw, I prefer not to eat anything raw. So most people have salads in the night which is not a concept that I believe in I have something, umm, grilled, or if it's a vegetable, dal, whatever, I try to keep it low-carb at night, I try but then, if I feel like having a mushroom hotpot rice, I'll have that, So there is no hard and fast rule. So that's my day basically, and if I feel I'm craving for something sweet, I have a piece of chikki after lunch.
So that's my biggest rule! When you have a child, you have to be an early riser. I love Indian food, and I also love Chinese and Japanese. I'm a foodie! See, that's a really interesting question. Now because I belong to the beauty business or maybe, the "body business". We have to take care of how. How we look, and, umm, people can be judgmental, and I totally get it, But I don't make too many changes, because I've already made a big lifestyle change. I don't eat after 7.30 in the evening, I eat very healthy, clean food, so I have a clean diet, so I don't have to make too many changes if I'm walking the red carpet, or I'm showing my stomach, yes obviously to look more chiseled, like to have washboard abs and to look flat,
you have to make sure that you eat a lot of high fiber, high protein, and making sure that maybe the previous day you don't have carbs, so, it's very low-carb the previous day, if I'm showing my abs. My favorite cheat meal, oh my god I love deserts!
And I love Biryani!I love lamb Biryani I love, I love roshogolla! And I love rabdi and hot jalebis, it's my absolute favorite! And, umm, yeah yeah, I can give you a long list! I've seen people try it. I think it works a lot for a lot of people. It's a very hard diet to do - The Keto
The Keto diet, where you're eating high amounts of fat high amount of, actually, adequate protein high fat, and no carbs, no sugar, no fruits.
So I'm like. What are we gonna do, It's scary..so I mean, I would suggest something like that to maybe someone who's a body-builder, who has maybe let themselves go for some time
and then need to shred, so, you know, it works really great for them But there are some people who barely have like 3 kilos to lose and they are on Keto diets.
And it makes you very crotchety, it makes you very angry because your body and your mind is not getting what it wants, so, umm, I don't know, I find it very strange, So, I really hope this article with video below helps you too much.
Attached video here for more fun as below.
Weight loss tips Shilpa Shetty: What I eat in a day of Lifestyle
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After doing all workout mentioned above, your body will be developed as the picture below. However, you have to maintain proper diet and nutrition.
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