VineshWay: Customized Fitness

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Hi,

Read your article and was really impressed with your dedication and effort. I would request you to provide me with your experience to reduce my weight and be healthy.

As required, I have completed the questionnaire below and shall be expecting suggestions at your earliest convenience.

1.) Your current diet (mention the amount of water you drink and be very elaborate)
Morning (7am): 4 slices of bread, a cup of tea(without milk)
Afternoon (12:30pm): rice with curry and salad
Night (9pm): rice or 1 roti with curry with salad and a cup of tea
water intake: between 8am- 8pm about 3.5 lts and about 0.5 ltr before going to sleep
2) Your height: 5 feet 7 inches
3) Your weight: approx. 87 kgs
4) Fat %: 54 %
5) Current workout (If any): none (totally exhausted by office)
6) schedules: none
7) amount of sleeping time: 7-8 hours
Your Age: 30
9) Your Gender: Male
10) Whether you have a gym pass: yes

11) Your Budget for equipment (even 0 is fine, so don’t whine): we have a free gym by company
12) Health problem (if any, and no don’t mention obesity!): None
13) Your bodybuilding Aims: No aims, just plain simple healthy life
14) whether you want a body that looks good or works good (VERY IMPORTANT): body that’s works good, looks would come automatically
15) Amount of time you can put into bodybuilding: 1 hour

Thank you

Well, Your fat % is extremely high and I travel by a bus too so I understand the exhaustion to avoid workouts.

I will give you dieting and other related tips which will help to a good extent if you make them a habit.

I want you to keep on mailing me every month if you are rigidly following the advice I’ll give.

And yes, for results to come, it might take quite a while considering your schedules but I want you to not lose hope to becoming slim for 20 months… I know thats a lot of time but trust me, the benefits will come, its the starting that might seem difficult.

If you can, invest in external fat burning procedures, i.e: massages or acupuncture.

I think what you primarily need to do is focus on recovering from the stress and get your fat% down to 30-35% WITHOUT much of a workout AND then give you workouts so your body feels light enough to do them without stressing itself.

However, There are other ways than investing, just that they will be kind of complicated.

However, A very necessary investment I recommend is the swiss ball.

I want you to keep that swiss ball at your work place if you can and also buy an acupressure mat to rest your feet on, reflexology burns a little fat and what we are going to do is put many little fat burning things together to put your body in an automatic fat burning mode without it needing to exhaust itself.

note: I have not recommended this for others because their fat % is not as high and can perform workouts which would result in increase of strength, stamina and flexibility.

So anyone whose fat % is not above 35, WORKOUT!

Getting back to you, Here are some suggestions for your diet:

First of all, drink either
a.) Green tea
or
b.) Hot water with lemon extract.

why? improving digestion will increase metabolism and burn like half a kg a month.

make sure the slices of bread are brown and the problem is not with the milk in your tea, its with the tea in your tea. I suggest you shift to green tea or drink plain sugarless milk.

Whats wrong with tea? it will slow down your fat burning despite people thinking it boosts fat burning for which I don’t see any evidence.

Why does it slow down? nicotine I think and the fact good tea needs some sugar.

drink water every half hour.

And yes, I know I am asking for too much here but stop eating rice, too many carbohydrates.

Instead eat:
3 rotis (without oil or ghee) and sabzi (vegetables) with daal.

and make sure you don’t eat anything 2 hours before going to sleep

Also, random tips:

tap your feet every now and then.

take deep breaths every now and then.

in the morning:

prior to drinking tea, do as many waist spins as you can

and standing leg raises.

make sure your body doesn’t hurt once you are done with them.

BE VERY DEDICATED as the results will come slow but after a few months will make it easy for you to take harder stuff in routines

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

Name: Chinmay Shah
Gender: Male
Age: 17
Goal: Weight gain by muscle mass
type: Looks only body
Wake up: 8am
tutions start 9.30am onwards
Weight: 57
Height: 178cm
Diet:
Breakfast: Milk with mild suplement and any random thing, not heavy
Dinner: Random bread preperations, not the traditional roti and vegetable
no schedule for eating
Lunch: 3-5 chappati with vegetable

Amount of sleep: 6-8 hours. 12.30-8.30

Budget: none

Amount of time that can be dedicated: 1-2 hours a day

Health Problem: None

Current workout: None

Equipment possessed: Dumbells
————————————–

Well, your age is quite ideal to start bodybuilding, I will subtract the exercises which has less effect and assign you a workout which focuses on bulking and in good speed too.

First, let me work on your diet.

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