Toning up programme
Posted by Vinesh on November 30th, 2007Hi.. new here? To get regular updates/news from this site why don't you subscribe to my RSS feed or sign up for email updates. Thanks for visiting!
This is a very unique program (4-6 months duration) created by Me and Ruby.
Name: Raeesa Khan
Aim: Toning up
Diet: High carb, High Protein
equipment avialable: sandweights
query:
You need to lose some weight and tone up, right?
okay, here you go:
Toning up has much to do with losing skin fat and tissue fat which is often not visible… now how do you lose this fat?
Massages aid in this too by tightening the skin and making the tone more visible.
To remove skin fat, the exercises have to be done early in the morning (note: nothing heavy, simple stretching, anything done in the morning takes effect throughout the day courtesy of nutrition).
go for these five in the morning (alternate limbs where required)
http://www.vineshway.com/wp-content/uplo
http://www.vineshway.com/wp-content/uplo
http://www.vineshway.com/wp-content/uplo
http://www.vineshway.com/wp-content/uplo
http://www.vineshway.com/wp-content/uplo
nutrition and lifestyle changes required:
skin fat can be lost by heating the skin often, which simply means having hot water baths (note: not showers) twice a day, preferably use citrus aroma oil in the tub.
Now to change the effect on skin fat by nutrition, the most important thing is to keep your skin hydrated, drink approx 3 litres of water a day, do go for saunas and steams twice a week.
Skin is mainly benefited by Vitamin E, Vitamin E is naturally found in Aloe Products, however for nutritional skin firming, vitamin C tablets (Celin at a chemist store) are in good use, one pill a day in the morning works wonders.
As for vitamins, I would suggest eating a lot of fruits, now fruits having water and vitamins often merge the skin fat with tissue fat causing better tone with good workouts.
for your protein intake, you may want to invest in a supplement (my vote goes to Syntha 6 by BSN or ON 100% Whey if you are short on budget)
Your workout will be done in say noon or evening
The morning stretches and the workout are two different things and both have to be done daily.
Let me Design your diet:
Morning: within 10 minutes of your waking up, consume green tea (anti oxidant, clears tissue fat)
follow it by the yoga exercises as prescribed in the first post. the stretching squeezes fibers together, make sure you are breathing well while doing the stretching, inhale: 5 seconds, hold: 5 seconds, exhale: 7 seconds.
make sure each exercise lasts 4 breaths.
this takes at max 15 minutes… if you have to leave soon after waking up, cut it down to 10 minutes but make sure it is done in the morning, follow the stretching by 4 almonds.
buy nestle slim milk and make a shake using the supplement and drink it within 70 minutes after you wake up.
Reason: Lean muscle mass (the tone) depletes because of protein deficiency.
avoid rice, fried food, ice cream (I am sure you get me here, just dont consume fats or carbs)
make sure every meal starts with a salad and if you can carry a dabba instead of eating food outside.
chicken: prefer boiled, *I heard mixing it with lemon does wonders*
Fish: Baked, roasted, boiled *google for fat free fish and chicken recipes, make sure the protein is above carbs and fat*
And even if gay people treat alcohol, drink only once a week (preferably 3 hours before going to bed)
tap your feet throughout the day, can kill 400-500 calories, whenever you get time, bend your hips, spin your waist, make your right hand hit your left ankle (do these things at high speed). Kills approx 1200 calories throughout the day.
note: do not consume juices
if possible, divide a meal by two and eat half and half in an hours break.
Chew food slowly.
if you apply skin products, go for aloederm or any shehnaz hussein product which has over 60% aloe extract.
for the veg food, avoid rotis and eat more sabzi.
I would have liked it if you gave me a elaborate idea of your schedule and food.
avoid tea or coffee for 4 months.
Do the workout as early as possible (no, not before or 1 hour around the stretching)
prefer light dinner atleast 2 hours before sleeping.
take atleast 8 hours of sleep.
don’t use a pillow, put one under your knees instead (this is for maximum circulation, kills 10% of skin fat)
workout:
since you can’t do pushups, we will use alternatives for you:
1.) do not workout if you havent got 8 hours of rest, could lead to muscle damage.
2.) keep your pace fast but don’t lose form, make sure your shoulders are relaxed and no weight in placed on your back.
start with a warmup:
(choose just one out of a b or c)
a.) 50 star jumps b. 40 side bends and 40 swing kicks (left leg to right area of body, 20 on each side) c.) spinning with a stick
ref:
http://www.sport-fitness-advisor.com/dum
make sure each workout is different, surprises muscles!
1.)
a.) modified pushups (2 sets, 12 fast reps, 40 seconds break between sets)
b.) sandweights : incline chest presses incline chest flies lateral raises ^
ower body workout:
a.)walking sandweight lunges. (16 reps, fast, 2 sets)
b.) 100 swing kicks (50 on each leg)
abdominal workout:
several, just google for these (my recommendation: bicycle crunches, V-situps, hanging leg raises)
alternate workout: Fill a bag with as many books as you can and lift it at high speed using power from your hips and hips (excellent for toning up)
be creative and try new stuff.
consume protein 30 minutes after your workout.
Thank you for your query,
Regards from www.vineshway.com
Routine created by Vinesh and Ruby
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