VineshWay: Customized Fitness

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Now Dieting consists of a very crucial part of your routine.

Every person requires a different diet with regard to his schedules and aims. However its too difficult for me to prescribe to everyone.

Crucial points to remember.

1.) Whether a person wants to gain or lose weight, he has to have small frequent meals

2.) Water intake has to be atleast 3 litres either ways

3.) Avoid Smoking and Drinking

4.) It is necessary to stick to good fats and carbs in both cases.

5.) Make sure you get 7-10 hours of rest.

6.) Almonds are Walnuts (not more than 5) are recommended as meal replacements in case you cannot manage a timely meal gap of 150 minutes.

7.) Include tremendous protein in either cases

8.) Avoid junk and fried food.

9.) Keep changing your routine a bit every 2 weeks to shock yourself to more results.

Points to remember for people attempting to lose fat.

• Discard ice cream, junk food, keep a calorie count or simply avoid cheese, ghee, butter, oil.
• Discard bad carbs like white bread, pasta, white rice, noodles
• Make sure most of your food is boiled, roasted or toasted
• Keep your workout fast with say 12-20 reps.
• Make sure your workout has a lot of complex movement
• Avoid good carbs to an extent too in the diet, keep yourself more on timely protein
• Invest in green tea, have your coffee black
• lookout for negative calories: asparagus
  beet
  broccoli
  green cabbage
  carrot
  cauliflower
  celery root
  celery chicory
  hot chili peppers
  cucumber
  dandelion
  endive
  garden cress
  garlic
  green beans
  zucchini apple
  cranberries
  grapefruit
  lemon mango
  orange
  pineapple raspberries
  strawberries
  tangerine
  lamb’s lettuce
  lettuce
  onion
  papaya
  radishes
  spinach
  turnip
• If you are a veggie, avoid rotis.
• Eating salad before a meal is a good idea
• sit on a swiss ball instead of a chair
• stretch every morning
• Go for Cardio Sessions after doing the weight training

Points to Remember for people attempting to gain Bulk/Muscle.

• Train for a few reps but go as heavy as you can
• Do note that if you just want some lean muscle, follow the instructions for fat loss
• Feel free to munch on good fats and protein, keep carbs low still
• take atleast a minute’s break within sets
• Start with strength training
• Keep training days after 3 months like: Monday-Thursday: Legs, Tueday Fri: Chest
• Avoid Machines if you want cuts

*Note: Everything in meat is excellent for protein and meat is yummier* Sources Of Protein (Veg):

Chick peas (200g or 7oz)	16.0g
Baked beans (225g or 8oz)	11.5g
Tofu (140g or 5oz)	10.3g
Cow’s milk (½ pint)	9.2g
Lentils (120g or 4¼oz)	9.1g	-
Soya milk (½ pint)	8.2g	-
Muesli (60g or 2¼oz)	7.7g	-			-
Egg, boiled	7.5g	-	-	-	-
Peanuts (30g or 1oz)	7.3g	-	-	-	-
Bread, (2 slices)	7.0g	-	-	-	-
Hard cheese (30g or 1oz)

Also Include Soybeans, pulses, almonds, walnuts as good proteins stuff.

Discuss in forums

Refer to google for pictures. Those guys have it covered way better than I do in this category.

Squat

1.) Make sure your knees are not bent further than your hell

2.) Go down without leaning forwards or backwards

3.) Lift using the thrust from your thighs

Vertical Jumps

1.) Get into a half squat position

2.) Tense the back of your thighs (important)

3.) Shoot yourself upwards with all your strength

4.) Return back to the initial position

Lunges

1.) Stand in a neutral position

2.) Take a step as you balance your rear foot on your toes making a 90’

3.) The Front leg should also be bent at 90’

4.) Make an effort to bend in further

5.) Return to neutral position

Walking Lunges

1.)Stand in a neutral position

2.)Take a step as you balance your rear foot on your toes making a 90’

3.)The Front leg should also be bent at 90’

4.)Make an effort to bend in further

5.) Rise up and switch leg and repeat atleast 20 times at moderate speed

Horse Stance

1.) Stand in a neutral position

2.) Make sure your stance is wide but not too wide.

3.) Point your toes inward as you bend

4.) Make sure your knees don’t go ahead of your toes

5.) Keep your back straight

6.) Sink in as much as you can.

Hindu Squat

1.) Lift yourself on the ball of your foot.

2.) Go down while keeping your upper body stationary.

3.) Lift yourself in this method- Squeeze from calves-thighs and then butt.

Roman Deadlift

1.) Put your weight on your forward leg.

2.) Kick off your rear foot as your bend your body towards your forward leg

3.) Use a push on the forward leg to propel for weight back to neutral position

Advanced:

One Leg squat

Calves:

Calf Raises straight:

1.) Grab anything heavy on each hand

2.) Propel yourself upwards

3.) Maintain the position for 2 seconds atleast

Reverse Calf Raises:

1.) keep your heel an inch higher on the ground on a surface

2.) press your toes towards the ground

3.) lift them up pressuring the calves.

Side Calf Raises

1.) Making sure half of your feet are an inch below surface

2.) Lift them upwards and maintain the position for atleast 2 seconds

Other than just burning fat, Yoga asanas help loads in your sex life too.

By making you flexible enough to have sex in the oddest positions possible? Not just that, there is a lot more to yoga than what you think.

Yoga’s point or meaning is ‘union’. Your sexual drive originates in the mind, the performance in the body, so the union of both results into a very alert, calm and controlled use of your drive and sexual skills.

Now how do you go about this unification? IT TAKES TIME for starters, the point is unification: Do a plough stance and assume you are a plough, what is a plough? it digs, are you digging? what do you want to sprout?

get my point, get over the whole process of doubt, know yourself completely to be in peace.

In physical aspects, maintaining the asanas for a period of time requires endurance and considerable skill and physical focus.

This also builds up flexibility and strength, complete with deep breathing, also increases stamina as well improves the control on the use of stamina.

This is best I can go about online:

try to understand, be creative and mainly, be at peace to put the prescribed exercises to complete use.

• sit down and extend your legs as far as possible
• grab both of your toes
• slowly bring your head to the floor
• breath 5-10 times
• At this point imagine your body sinking deep, dropping things, subtracting the evil from itself, what do you subtract, why, when

Bhujasana

• place your hands near your hips (reverse the direction of the fingers for forearm growth)
• keep raising your back till you feel some pain at the lower back
• take atleast 10 breaths (each breath should atleast be 3 seconds)
• Imagine yourself to be a snake, what skin of you do you shed? Where lies your poison? What do you crawl for? Where do your fangs bite? Why?

Halasana

• lie down on your back with your spine and hands completely relaxed.
• slowly lift your legs 90 degrees and position them behind your head
• make sure your knees are not bent
• keep trying to straighten your knees and slightly raise them as you do this.
• hold for atleast 5 breaths
• Imagine yourself ploughing through yourself, penetrate yourself, the secrets you hide from yourself, sow seeds of future, which seeds are those, how do you plough and for how long, etc.

Camel Pose

• sit on your knees, MAKE SURE YOU HAVE A MAT
• slowly bend behind while keeping your neck constant
• you can grab the calves or for higher effect, grab the shin as shown in the picture
• take DEEP breaths while in this stance, tones abs as well
• Think of yourself as a camel, about your burdens, about your capacity towards strain, compare yourself to a camel, about your duty, about your destination

Standing half squat knee kiss

• Here you put one leg one a higher platform
• gently squat the other leg a little
• bend your head as deep as you can on your leg
• hold for 7-15 breaths
• Repeat on the other leg
• This frees-loosens the thigh-groin connection, allowing deeper and much easier penetration for the men and more flexible and creative potential for the women

Sapt vajrasana

• keep the toes of one leg as close as you can to the groin
• grab the toes of the other leg and bend your head down to kiss your knee
• make sure the knee is completely straight
• go for atleast 10 breaths
• Repeat on the other side
• Think of yourself as sleeping lightning, where do you land, why do you lie?, what is your power, how does it originate, think of the good bits of yourself.

Dragon Yawn

• Make sure your knees are straight
• stretch your hands in a reverse manner as seen in the pic
• extend them above while bending your head to kiss the knees
• MAKE SURE THE KNEES ARE STRAIGHT
• Many breaths
• think as if your mind and body are going through each other, think of yourself as the dragon and relax your mind and body completely and feel your strength running through
• This stimulates the pituatory gland enough to give you longer and more frequent turn ons.

Hero Pose

• Here you grab your toes with your left hand while raising your leg backwards
• lean ahead slowly while putting the weight on the other leg
• push with your other hand
• this improves balance and straightens knees
• go for 20-30 seconds
• change position and repeat
• Think of yourself as a hero, as a conqueror, think of the good deeds of you have and the deeds you have to do, reward yourself, be optimistic and be like a hero and stretch yourself to your max.

Super Stretch

• lie on your knees
• arch your back
• push your hands as far as behind as you can
• take atleast 15 breaths
• Surrender all your sorrows, forgive all your mistakes, this is the pose of acceptance.

Hamstring stretch

• place your legs as far as possible
• hold your palms down and drag yourself to one side
• kiss the leg as further as possible
• drag yourself to the other side
• 20 reps
• This frees the thigh-groin joints and makes your body very flexible and limber.

Half moon stretch

• Stand straight and hold your hands in the namaste position
• raise your hands above your head
• push your hands to give your body the impression of a half moon
• breath atleast 10 times.
• Relate yourself to a half moon, consider yourself growing, how do you grow? Why do you grow? Where and when do you grow? Reward and ignite your growth.

Chakrasana

• Lie down on your back
• raise yourself using your palms and toes
• bring the palms and toes as close as you can
• take 10 breaths
• Consider yourself the wheel, you keep moving, you keep evolving, you carry the burden, you have several purposes, which ones are they? Are you fulfilling them?

Intense Leg Pull

• Here you sit down with legs folded
• raise one leg above to the back of your head
• keep straightening your back
• take 10 breaths
• repeat with other leg
• frees the legs to get into positions which demand less stamina.