VineshWay: Customized Fitness

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Hi,

Read your article and was really impressed with your dedication and effort. I would request you to provide me with your experience to reduce my weight and be healthy.

As required, I have completed the questionnaire below and shall be expecting suggestions at your earliest convenience.

1.) Your current diet (mention the amount of water you drink and be very elaborate)
Morning (7am): 4 slices of bread, a cup of tea(without milk)
Afternoon (12:30pm): rice with curry and salad
Night (9pm): rice or 1 roti with curry with salad and a cup of tea
water intake: between 8am- 8pm about 3.5 lts and about 0.5 ltr before going to sleep
2) Your height: 5 feet 7 inches
3) Your weight: approx. 87 kgs
4) Fat %: 54 %
5) Current workout (If any): none (totally exhausted by office)
6) schedules: none
7) amount of sleeping time: 7-8 hours
Your Age: 30
9) Your Gender: Male
10) Whether you have a gym pass: yes

11) Your Budget for equipment (even 0 is fine, so don’t whine): we have a free gym by company
12) Health problem (if any, and no don’t mention obesity!): None
13) Your bodybuilding Aims: No aims, just plain simple healthy life
14) whether you want a body that looks good or works good (VERY IMPORTANT): body that’s works good, looks would come automatically
15) Amount of time you can put into bodybuilding: 1 hour

Thank you

Well, Your fat % is extremely high and I travel by a bus too so I understand the exhaustion to avoid workouts.

I will give you dieting and other related tips which will help to a good extent if you make them a habit.

I want you to keep on mailing me every month if you are rigidly following the advice I’ll give.

And yes, for results to come, it might take quite a while considering your schedules but I want you to not lose hope to becoming slim for 20 months… I know thats a lot of time but trust me, the benefits will come, its the starting that might seem difficult.

If you can, invest in external fat burning procedures, i.e: massages or acupuncture.

I think what you primarily need to do is focus on recovering from the stress and get your fat% down to 30-35% WITHOUT much of a workout AND then give you workouts so your body feels light enough to do them without stressing itself.

However, There are other ways than investing, just that they will be kind of complicated.

However, A very necessary investment I recommend is the swiss ball.

I want you to keep that swiss ball at your work place if you can and also buy an acupressure mat to rest your feet on, reflexology burns a little fat and what we are going to do is put many little fat burning things together to put your body in an automatic fat burning mode without it needing to exhaust itself.

note: I have not recommended this for others because their fat % is not as high and can perform workouts which would result in increase of strength, stamina and flexibility.

So anyone whose fat % is not above 35, WORKOUT!

Getting back to you, Here are some suggestions for your diet:

First of all, drink either
a.) Green tea
or
b.) Hot water with lemon extract.

why? improving digestion will increase metabolism and burn like half a kg a month.

make sure the slices of bread are brown and the problem is not with the milk in your tea, its with the tea in your tea. I suggest you shift to green tea or drink plain sugarless milk.

Whats wrong with tea? it will slow down your fat burning despite people thinking it boosts fat burning for which I don’t see any evidence.

Why does it slow down? nicotine I think and the fact good tea needs some sugar.

drink water every half hour.

And yes, I know I am asking for too much here but stop eating rice, too many carbohydrates.

Instead eat:
3 rotis (without oil or ghee) and sabzi (vegetables) with daal.

and make sure you don’t eat anything 2 hours before going to sleep

Also, random tips:

tap your feet every now and then.

take deep breaths every now and then.

in the morning:

prior to drinking tea, do as many waist spins as you can

and standing leg raises.

make sure your body doesn’t hurt once you are done with them.

BE VERY DEDICATED as the results will come slow but after a few months will make it easy for you to take harder stuff in routines