VineshWay: Customized Fitness

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Well,
First let me congratulate you on your really efficient progress.
There are some changes I will make to your workout but I want you to remember the golden word: ‘patience’
your progress is good, I will boost it but it will take approx 3 months to make you ‘lean’
First of all, you are starving yourself which is a strict no no.
Eat Oatmeal, thats very good but what is the deal with one roti?
I mean, my friend eats 15 and keeps himself at 70!
Yes, Roti does have carbs but starving is not recommended.
let me rearrange your meal:
start with your salad, eat it very slowly, chew it completely.
have two or three rotis, don’t put ghee or oil
Include dahi (curd) and dal (lentil curry?) in your meal.
finish the dahi and dal, for what its worth it will increase your muscle capacity causing much faster fat burning.
Secondly, eat fruits throughout the day, fruits not only keep appetite in control, they will keep filling you, giving you some energy without fat. Don’t keep a particular time just for fruits.
And yes, PLEASE MENTION YOUR BODYBUILDING AIMS.
I get it you want to reduce weight, so I’ll make some changes to your workout.
First thing, sleep 8 hours since you are into weights as well your muscles need rest to grow and burn fat… your muscles burn fat when you sleep.
And also keep in mind, first warm up then do the weights AND then do the cardio… losing weight and losing fat differ to some extent.
here is your workout advice:
First of all as in the same case for everyone wants to burn fat quick, DO FREEWEIGHTS AND NOT MACHINES!
the reason being the more the complex the workout is the more the muscles are activated and the more the fat is burned.
I would also suggest you to do this:
Day A: Free Weights
Day B: Abdominal workouts
because you work, you cannot afford to abuse the same muscles daily.

Let me elaborate on day A:
basic specifications:
Don’t lift the heaviest stuff you can, lift 50% of what is your maximum capacity and do faster reps and more of them
like: Lateral raises X 14, 3 sets.
40 seconds break between sets.

Day A:
http://www.sport-fitness-advisor.com/dumbbellexercises.html
do exercises fast unless specified to go slow

Upright rows, 10 reps, 2 sets, 1 minute break (do this ones kind of slowly and with 60% of your max weight lifting capacity)

Decline seated biceps curls, 8 reps, 2 sets, 1 min break (this one more slowly with 70% of your max weight lifting capacity)

French Presses: 3 reps, 3 sets, 90 seconds break (this one as slowly as you can with 90% of your max weight lifting capacity)

Dumbbell lunges: 2 reps, 2 sets, 100 second break (this one with 100% of your max weight lifting capacity and as slowly as possible)

after doing the lunges, run on the spot for 1 minute.

Incline chest flies, 14 reps, 3 sets, 40 second set break.

note: Fast doesn’t mean you use a jerking movement, smooth and speedy please!

Lateral raises, 14 reps, 3 sets, 40 second set break.

Lying bent over rows, 14 reps, 3 sets, 40 second set break.

Dumbell lunges, 10 reps, 2 sets, 40 second break (50% weight lifting capacity)

When you start the cardio, go for speed and not resistance.

Don’t run, walk fast.

Cycle at max 4 resistance and go for high speed. same with the other cardio machines.

I recommend you invest in a supplement 1 month from now.

Day B:

Warm up first by stretching

If there is a stretching machine in your gym or you can ask an instructor to show you the stretches good for you.

walk on the treadmill for 2 mins with little incline.

wait 1 min.

Now moving on to your abs.

First of all, no crunches and leg raises… we will be creative and clever here.

http://sportsmedicine.about.com/cs/conditioning/a/aa020402a.htm

My sentiments exactly, go for the top ones there.

And yes, DO ONLY TILL IT DOESN’T HURT!

I mean, you have to attend to work as well so don’t get carried away.

and don’t do the abs fast, do them at a moderate speed with no more than 2 sets and 15 reps.

and eat 1 hour after your workout. something heavy in protien.

before going for the workout, do some spins and stretch out a bit… eat almonds before going for workout.

get back to me after 2 weeks informing me of your progress

a person thin does not necessarily have less fat

completely discarding fat doesn’t make you thin

*note: you need 20% fat in your diet to BURN FAT! and keep your body going*

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