VineshWay: Customized Fitness

Hi.. 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!

Ketogenic diet.

How would I rate it? 9/10. Its awesome and can help out every guy out there lose some fat really nice.

So what is a keto diet?

Well, in a keto diet, you stock up on carbohydrates on weekends and stay only on protein and fat through the rest of the week.

The physical advantages are a plenty but keep in mind you will get drawbacks if you don’t work out.

How and why?

Keto diets emphasis a very high protein intake, protein is used primarily when muscles are broken down to repair and reinforce muscle.

However, if there is no muscle to emphasis protein on, the protein would either get stored as fat or fuck up your liver.

So how does this diet end up cutting?

with low carbs and high protein reserve and a good workout, its no wonder.

the fat burning effect comes from fat storage being depleted in repairing and reinforcing new muscle mass.

So I would say this is an awesome diet for those who are already into bodybuilding for atleast a year, otherwise its not my recommendation, you will often end up dizzy during a keto diet.

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):

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

Now if your body fat % is above 14, you first need to go for fat loss before attempting much of facial toning, I maintain spot reduction of fat is not possible.

If you are thin-lean-muscular overall and still have pudgy or rounded faces, these are some things can help.

Methods to burn fat from the face:

1.) Chew a lot of gum together for long hours

2.) Facial exercises
These include:

Bottle Blowjob:

1.) Bite the edge of a bottle (with the lid) and balance the bottle
2.) Be careful to not overdo risking breaking a tooth or two
3.) Move it around using your creativity.

10 second Yawn
1.) stretch your mouth as if you are yawning
2.) Make a conscious effort to keep the position/stretch further for 10 seconds.

Smiley
1.) Open your mouth wide and tilt the edges upwards in similar fashion to a smiley.
2.) Maintain the position for atleast 15 seconds, repeat atleast 5 times.

Frowney
1.) Open your mouth wide and tilt the edges downwards in similar fashion to a huge frown.
2.) Maintain for 10 seconds, repeat 10 times atleast.

The Lion
1.) Open your mouth as wide as you can
2.) Stick your tongue out
3.) Make an ‘AAAAAAAAAAAAAAAAAAAA’ noise, vibrative kinda
4.) Go as long as you can, repeat twice or more.

Inverted tongue bite.
1.) Press your neck behind *face facing the sky*
2.) Stick out your tongue as you open your mouth
3.) Make the teeth touch the tongue.

MASSAGE: *self done*

1.) rub your hands on your cheeks using only the slightest touch from your fingers
2.) Do this in a circular motion and then an anti circular motion
3.) Make sure you feel some heat on the cheeks every time you do so
4.) the massage should last approximately ten minutes.

YOGA ASANAS FOR FACE HEALTH.

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

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
* less than 5 breaths