However, a workout is only part of what makes a ‘fat loss routine’, To know what a routine looks lie, click here

Let me explain why should you prefer a kickboxing package over a gym.

Kickboxing packages are actually more expensive, however I think its more than worth it provided:

1.) Nutrition counselling

2.) bodyweight exercises/ weight training

3.) Self Defence training

4.) Personal attention

it is much easier to walk on a machine treadmill, I mean its so obvious that kicking and punching makes your body use itself much more.

So the fat loss actually gets WAY faster.

and not just that, if you technically look at it:

treadmill, stationary bike and stepper exhaust you MORE because whether you are kicking or running on a balanced machine, you are putting efforts.

So ultimately you get exhausted LESS and burn MORE.

Make sure you have a great diet to compliment your workout, such as this

However, if you are into something which goes: ‘I want looks, fuck everything else’ then you should hire a personal trainer and go to a gym and regularly take supplements.

So how does it help someone obese or unfit enough to do pushups and squats?

Simple enough… start with what you can, like modified pushups, do simple leg raises with ankle weights and work with dumbells first before going for weight training.

why?

gain strength and do the tough work.

And yes, if you ask the trainer about you being not able to do something, HE WILL OFFER AN ALTERNATIVE which will eventally make you capable enough for the hard things.

Secondly, pick a time in the morning for your batch, the weight related exercises will burn fat throughout the day.

And in about 3-4 months, your body will be conditioned and aware enough for basic self defence.

And if you work on the psychological aspects, girls will be prepared to defend against rape WITHIN A SINGLE SESSION.

How?

I will explain that in another post.

Kickboxing for different age groups:

teens:
This will help increase height maybe 2-3 inches if you are very dedicated to kickboxing training.

You can get your six pack.

battle ready and a possible career in the field.

working class hero:

to see the great benefits of kickboxing, the first criteria in daily practice.

However, if you are burning the same time in the gym, I suggest you invest here instead,

the reasons being:

1.) because the gym cardio fails to complete ultilize your body, it will not completely work your legs hence resulting into very less long term benefits in terms of having enough stamina to last throughout the day and the extra stamina once the day is over.

You need a strong body regardless of who you are and what you do.

2.) faster fat burning, I know its hard maintaining the sexy frame once you have to deal with work… so its worth the time and money put in it.

3.) Self Defence

Women:

1.) The constant kicking will give you a damn tight butt and shapely thighs

2.) SELF DEFENCE GUARANTEED!!!

3.) you can look hot, hit good, get more energy… I mean what else can you ask for?

Above 45:

Not Recommended.

Modifications:

Use every sunday to recover. just stretch in the sunday.

if you can, take a massage.

And yes, add salt to your bath daily (hot water). will help soothe anything that is sore.

Try stretching every now and then, does wonders in the long term

1.) Fat burning throughout the day (High Metabolism)
2.) Minimal fat intake
3.) considerable muscle
4.) proper cardio

note: It is not neccesarily to apply all of the mentioned ideas below, but try as many as you can to increase the speed at which results will be visible.

If you would like a full blown routine, click here

Several ways around it, the more you apply the better.

Lifestyle changes:
a.) Drink atleast 3 litres of water a day.
b.) Consider Trying Yoga fat burner in the workouts category in the morning.
c.) Consider fat burning substances like Green tea, try hot water with lemon extract too, boosts metabolism quite a bit.
d.) tap your feet a lot throughout the day (stupid but effective)
e.) rub your thumbs with each other for 2 mins thrice a day (refloxology)
f.) Take as many as deep breaths as possible throughout the day, oxygen helps in burning fat and deep breaths increase metabolism
g.) Avoid smoking (damages oxygen flow), Avoid drinking (other than red wine once a week)
h.) Invest in massages if you can
i.) Make sure your gym has a sauna which you can frequent twice a week.

Diet changes:
a.) Eat at intervals of 150-180 minutes.
b.) Make sure you dont mix carbohydrates and protein.
c.) The food you eat should not have oil, butter, cheese, ghee, sugar, margarine.
d.) Avoid Plain carbs as in White bread, pasta, rice, potatoes.
e.) DO NOT SKIP BREAKFAST
f.) Do not eat 150 minutes prior to going to bed.
g.) Make sure you are getting adequate protein. Required amount is 1.5 times your bodyweight (in Kilograms).
h.) Sources of natural protein include: fish, turkey, chicken, egg whites, tofu, chick peas, beans.
i.) make sure none of the above are fried, prefer boiled, roasted or toasted
j.) If you are vegeterian, Protein supplements is a good idea (Personal recommendation: ON 100% Whey)
k.) If your budget is flexible, A time released protein blend will help you lean up quicker.
l.) If you are above 18, with atleast 1 yr. of bodybuilding experience and with a good budget, lookout for NO Boosters (example: NO EXPLODE from BSN)
m.) Whenever possible, start your meal with a fruit.
n.) Raw vegetables are abundant in vitamins and can fill you up, you can use them as a meal.
o.) If you are eating out, avoid bread and eat more of the vegetables and start with a soup.
p.) If you starve, you are going to get fatter
q.) Eat slowly, till the food becomes liquid in your mouth
r.) sip in water between meals.
s.) if you are thin it doesn’t mean you can madly munch on carbs and fats.
t.) Start with a detox

Workout Changes:
a.) Make sure you are not working on just your abs, muscles burn fat and there are much larger muscle groups like lats, hams, etc.
b.) Make sure you do 20-25 mins of cardio AFTER the weight training.
c.) Warm up and cool down with stretches. Stretches result in finer muscle tone.
d.) Believe in variety, keep shocking your body to get quicker results.
e.) Don’t go slow, go at a medium-fast pace but KEEP YOUR FORM INTACT
f.) Make sure your cardio is kind of complicated with inclines, speeds as high as you can maintain
g.) Don’t use machines: My personal opinion
h.) Try to include equipment which forces balance such as a resistance ball, a medicine ball.
i.) Make sure you do 10 pushups daily and as often as you can with a very fast form.
j.) take proper rests but make emasure they dont exceed 40 seconds.
k.) try things like kicking and skipping at home whenever you get the chance.
l.) Keep pushing your limits.

Nintendo Wii has launched a fitness game using a balance board, the game gives insight into several bodyweight exercises, balancing exercises and more.

However, a complete and efficient routine is required for quick weight loss, such as THIS ONE

My opinion on it:

Good stuff:

a.) A pretty fun way to do things, especially for the kids

b.) Balancing = major fat burn

c.) Bodyweight = sufficient strength and muscle gain for beginners

d.) Creativity to it

e.) The game probably has many options, good instructions too, a wide range to avoid boredom.

Disadvantages:

a.) Has its limitations, cannot be much more than a beginner workout.

b.) not at all a very workout enviornment

c.) unless it gives guides on one arm pushups, one leg squats, It won’t result in muscle productivity

d.) A game just cannot compare to the hills or the gym.

Overall Thoughts: Definitely go for it if you have the Wii already but don’t buy the fucking console for the game. Not that productive but pretty good for a geek’s start of the journey to become a hunk

in case you didn’t know, 300 was the movie Gerald Butler starred in and the workout he did was called the ‘300 workout’

I read about the 300 workout in a singapore version of Men’s Health.

The 300 workout consists of 300 reps of heavy weights and functional training with tyres, ropes and the sort. WITHOUT A BREAK.

Ordinarily I love the idea of training with tyres and ropes, way better than Machines but the problem here is that Gerald Butler himself admitted on having every joint aching as he acted in the movie.

300 reps? stupid.

To a good extent it was the awesome direction which made everyone look so damn muscular and the shadowed effect too, the problem with the 300 workout is that other than being extreme it probably does way more harm for an average person than good, strain on the joints would in the long run make you lift *less* than what you could without shouting…

*ahem*

SPARTAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA

moving on, such an intense workout could lead to tremendous momentary gain but here at VineshWay, things are not a pyramid, we are the stairway to heaven, we don’t believe in a downfall.

Other than which, there are other methods, tabata sets, drop sets which produce pretty good results and in all honesty Gerald Butler could’ve burned more fat

so was it all worth it? 300 workout?

avoid it, atleast work up to it gradually if you must try it.

I would rather recommend you to try a complete routine with diet/lifestyle changes, such as this one

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.

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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
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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

Hindu Pushup/Suryanamaskar

1 Start with the position shown in the picture

2 As you go down, concentrate on your body, the muscles worked, squeeze each muscle

3 As you come back, stretch your back, your butt and your thighs as you push behind to get to the initial position.

4 Keep very deep breaths throughout this exercise* Muscle Gain + Fat burning*

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Acrobat/ Chakrasana

1 Start this exercise with your knees slightly bent and your elbows too as you lie on the ground

2 Push yourself up

3 Take Deep breaths

4 Advanced: Try to Bring your arms and legs as close as you can

5 Advanced 2: Try to move around in this position like a crab

*Fat burning + Muscle lengthening and toning*

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Horse Stance + Turning Punches

1 Start in the above position, make sure your back is straight as your butt sinks down

2 Punch while turning your hips

3 Make sure the punches are of moderate + high speed and going straight without getting your shoulder extended

4 Exhale hard while punching

5 Not necessarily suitable for obese people, sink in only as deep as you can

*EXTREME Fat Burning + Muscle gain + Moderate Cardio*

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Body Bridge *Extremely important*

1 Start in the pushup position, using your forearms instead of your palms

2 Make sure your body is straight

3 It sounds easy but maintain the position for 2-3 mins

4 Advanced challenge: Maintain for 5-8 mins and go 3 sets of it. Enormous fat burn

even if the pic doesn’t look it, my abs are high enough to feel this drill.

*EXTREME Body Toning + Fat Burning, Primarily flattens your stomach.*

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Side Body Bridge *Important*

1 Start in the above position, make sure your body is in best possible alignment

2 Take deep breaths while maintaining this position

3 Go for 30 seconds – 1 min to begin. Gradually increase till you reach 10

*EXTREME Body Toning + Fat Burning, Primarily flattens obliques.

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Ball Bridge

1 Hold a ball as seen in the above position (not necessarily a medicine ball)

2 Push yourself upto pushup position

3 Hold as long as you can

*EXTREME Arms toning + Strength Gains*

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Burpees.

1 Start from a neutral position

2 Quickly get on a squatting position

3 follow it up by pressing your palms on the ground and pushing your legs into pushup position

4 follow up by pulling your knees to your chest as you push by your palms and get on your feet

Short hand right/left grip pushups

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1 Make sure your fingers point inwards (or outwards)

2 Keep your hands together parallel to the centre of your chest

3 Make sure your body is in a straight alignment

4 Go down quickly

5 Raise at moderate speed while exhaling

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Muscles Worked: Forearms, biceps (or triceps), shoulders.

Reverse grip pushup

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1 Completely reverse the grip used while doing a normal pushup

2 go down at moderate speed and come up as fast as you can

3 exhale while coming up

4 make sure your palms are not more than 6-7 inches apart

5 Tighten your muscles as you come up.

Muscles worked: Forearms, pectorals, biceps

Recommended for Forearms

Clap Pushups

1 Start with a pushup

2 As you go down, push yourself with all your might and clap

3 Naturally returning to the first position

Recommended for fat burning and Power Conditioning

Half elevated pushup

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1. keep one palm on an object less than 2 feet high

2. keep the other palm on the floor

3. perform the normal pushup from this position, be sure to alternate arms

If done at high speed aids fat burning, increases strength

Handstand

1.) Get on all fours

2.) lean downwards balancing weight on palms

3.) kickback while shifting complete weight on palms

4.) Balance as long as possible

Benefits: toning of arms, improved strength and balance, martial and meditational exercise

newbie: start with touching the wall with your legs.

Pushup Walk

1.) get on elevated pushup position (feet on a higher surface)

2.) move your hands forward and backward in walking motion

3.) Medium – High speed depending on goal

Benefits: Strength, muscle toning, fat loss (minor)

passing the ball

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1.) Get a football

2.) place it by an arm as you get into pushup position

3.) grab the ball with an arm, place it by the other arm

4.) Vice versa

I especially recommend ankle weights to people at beginner levels or obese people to add a little difficulty in their workouts.

So how do ankle weights help?

Ankle weights tone up the body in a way different than working out normally, the reason being the range of motion is entirely different in ankle weights than it is in squatting or lunging.

For obese people, it is somewhat difficult to get complicated cardio or bodyweight movements underway in good speed. By complicated cardio I mean kickboxing, burpees, HIIT and swimming.

However, to boost results for say 2 months or so, what obese people can do is buy a pair of 5lbs ankle weights and add them to their workout of comparatively simpler movements. What ankle weights do it stress the muscles effectively whether you are just swing kicking or cycling or moving your arms around.

This type of stress reinforces lean muscles which is extremely helpful to burn fat, muscle burns fat while you sleep, while you move the entire day.

So Why Nike?

I tried on different ankle weights, while some nearly dislocated the heel from the shin, the other scratched the ankles till they bled.

Nike Ankle weights comparatively offered much more comfort and stabilized much more easily without drooping downwards.

The only disadvantage was 5lbs being the max can get used to in say 2 months.

However these ankle weights provide as much as 30% better results in the span of 2 months which leads to an awesome start for the obese people in their journey to get lean.

Even martial artists can use the ankle weights while kicking for some improvement on speed.

Before you read on further, if you are new to bodybuilding or in a not so fit condition, less on stamina, this isn’t for you.

Particularly this is for guys below 20% fat, the ones above would probably not be able to carry this off unless they are Brock Lesnar.

HIIT has awesome fat burning effects, especially when combined with a keto diet can show lightning quick results.

Explaining HIIT:

HIIT is any form of cardio: Running, swimming, cycling, burpees, elliptical, kickboxing.

Only the method it is executed is really different:

In HIIT: You workout in a manner like:

10 minutes:

minute 1: 50 seconds high intensity sprint, 10 seconds rest.

Minute 2: 50 seconds high intensity sprint, 10 seconds rest.

This goes on for the whole ten minutes.

It can also be like:

Sprint 20 seconds, rest 10 seconds: Follow up for 10 minutes.

People who have heart problems, kindly keep off.

The best part about HIIT is the application can be even as less as 6 minutes after you do your workout with weights, leading into 15% extra fat burned throughout the day.

So instead of having a post long cardio session which sacrifices the muscle because the time gap noted without protein intake, HIIT can be more efficient for daily weight hitters.

And if you do a 1 hour long medium intensity Cardio on the days off, it just gets easier to burn fat.

So should you do it?

Ask yourself. Are you fit enough for it?