VineshWay: Customized Fitness

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Name: ADITYA

Email (required) aditya19882007@yahoo.co.in

Your fitness goal: lose weight,increase height

Time Availability time not a restriction ,can put 2-3 hours everyday

You are looking mainly aiming to structure your body to.. Look Good / Work Good? : look good

Current diet (mention the amount of water you drink and be very elaborate): depressing diet ie high in fats

Age: 20

Gender male

Height: 5 feet 4.5 inches
Weight: 115 kg
Fat (%): above 40% for sure
Current Workout (if any): what\’s that . no workout at all
A brief idea of your schedule: no physical activity ,just going to college
Average Sleeping hours per day: 8-10 hrs
Access to gym: yes
Equipment Budget (Even 0 is fine, don’t worry about it): 5-10k
Health problems, if any: nope

This is a pretty tough case,
you should have been more careful before reaching 115kgs,

I will write you a routine now, usually I make sure it is fitting to your schedule but right now if you don’t follow things as I tell you to, your health is gonna be pretty badly fucked.

I want you to note you will feel pretty weakened every once in a while but if you stop, things might go bad to the point you will need surgery.

Ordinarily, I suggest people to wake up at any time but get decent sleep, in your case, I want you to sleep at say 10 and wakeup at 6pm. I want you outside when the sun rises.

Why? I am gonna prescribe you some stretches in a short time, I want you to go do them outside and DEEP BREATH while doing so. Sunrise in some texts has said to maximize energy circulation in a human body. Now I don’t know the truth behind this but I want to try everything possible, Its not everyday I come across people with such a high fat % and not opting for surgery.

The reason I am telling you complete details of everything prescribed is for you to understand why you should be doing the things prescribed.

Your first meal would be right after stretching before 7am.

Invest in whole wheat cornflakes, oatmeal, slim milk (nestle is a good idea)

I am thinking not more than 2 inches of height gain in your case but chalo, better than nothing.

Avoid foods with carbs like rice, white bread.

By the way, are you vegeterian?

if not, avoid chappatis completely and stay on high protein-moderate fat stuff like fish, chicken, turkey, eggs, beef (none of which should be fried).

Eat within every 150 minutes.

For example: 7am - 9.30am - 11.30, 1.30, 4.00, 6.30, 9.00

this creates a very high metabolic rate.

Make time for your workout as soon as you can in the day.

Of other things, buy a swiss ball which at local stores would cost say 650 Rupees or 1400 at Reebok.

Buy a pair of 1 kg ankle weights, 200 Rs. at local stores, 1k at reebok or Nike.

Now use the swiss ball to do stretches at your place every night and *sit on it as much as you can, throughout the day if you must*

as for the ankleweights, since you go to college and all, WEAR THEM AND GO. This is not a trick usually called recommended but I like it, tends to work you up a lot.

Increase water intake to 3 litres a day.

Try this: immediatly drink green tea as you wake up.

Try this too, keep yourself moving like as much as you can throughout the day, you know, keep some calories going down 24/7.

Of other things, eat negative calorie foods often:
http://www.fatfreekitchen.com/negative-calorie-foods.html

Workout:
Avoid machines, go for free weights, lighter ones and go as fast as you can.
make sure your rests are no more than 40 seconds, with atleast 12 reps and 3 sets of each exercise, use cables if you like, try doing bodyweight stuff as you can.

Invest in a protein supplement for post workout results.

We need to lean you up completely.

If you do everything prescribed, I can say we can count on 35 kgs of fat loss till next year.

Discuss in forums

This is Mayank Goyal *I swear I don’t know why he censored his own eyes*

He is one of the first guys on the site, just as I started. On the left is him on his start, on the right is him 2 months back. The difference was just in a span of six months.

So what created this difference? Among other things it was Mayank’s outstanding effort, I looked after the diet timings and the workout methods.

But despite the pain, addiction to fatty foods, he stuck to his fat loss ideal and lost 4 inches off the waist, 13 kgs down, got more muscular too.

So if you are looking out to burn fat, surf through the site, understand the idea, apply it and GIVE REAL HARD WORK and when you see results, tell everyone how cool I am :D.

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/uploads/2007/10/vlcsnap-167289.png

http://www.vineshway.com/wp-content/uploads/2007/10/vlcsnap-183037.png

http://www.vineshway.com/wp-content/uploads/2007/10/vlcsnap-165499.png

http://www.vineshway.com/wp-content/uploads/2007/10/vlcsnap-162416.png

http://www.vineshway.com/wp-content/uploads/2007/10/vlcsnap-30924.png

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/dumbbellexercises.html
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