VineshWay: Customized Fitness

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.