VineshWay: Customized Fitness

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):

Chick peas (200g or 7oz)	16.0g
Baked beans (225g or 8oz)	11.5g
Tofu (140g or 5oz)	10.3g
Cow's milk (½ pint)	9.2g
Lentils (120g or 4¼oz)	9.1g	-
Soya milk (½ pint)	8.2g	-
Muesli (60g or 2¼oz)	7.7g	-			-
Egg, boiled	7.5g	-	-	-	-
Peanuts (30g or 1oz)	7.3g	-	-	-	-
Bread, (2 slices)	7.0g	-	-	-	-
Hard cheese (30g or 1oz)

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

gaining weight and losing weight at the same post, its still too hard for a random person to create his routine the way you do it.