Fast Fat Loss Consultations

Customized routines for quick weight loss

Routine I followed to lose 40 KGs of fat:

Heya, many people ask me how I got all that weight down, this is the routine:

However, the current routine I recommend can be found by clicking here, the current diet by clicking here

first few weeks (at 96 Kgs, 40 waist size):

accupuncture appointments at alternate days.

Diet control:

Reduction of Chappatis from 6 to 2. No more rice, lots of vegetables and fruits throughout the day.

Exercises:

Hatha Yoga, Pranayam, Basic Stretches.

The Doctor had recommended me to go for these in the morning but I twisted and turned every moment, like in the cab, while walking, trying to hang whenever I can.

At this point I used to get really hungry so I ate more raw vegetables.

4 or 6 weeks later:

87 Kgs.

Equipment: Gym Ball

Considerable difference, the face looks a bit slimmer.

Changes in workout: I run every day, do bodyweight exercises such as multiple half pushups, half crunches and mainly dumbells *just a single move where you lift the weight using in an arc from your hips to your chest.

Changes in diet: I start starving, tried detox once. water intake still pretty low, have a heavier breakfast but ultimately a smoother schedule.

This goes on for 2-3 months.

Changes in weight not much, the weight was then 82 Kgs in maybe 10 weeks.

But from looking fat I start looking bulkish, stronglike but a broad and not neccesarily bulging body. Waist size got down to 35 from 38

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The huge line indicates me falling for someone.

the pretty lass: Lean guys are hot, jhonny Depp Owns.

The Firing

Changes in workout:

intense cardio, I make it a point to run till I am exhausted.

I bought a book on slimming where they said drinking more water is essential, timing meals can help, tai chi can help, martial arts can help.

I was always good in boxing and knew a fair deal about fighting so my next step is to surf the internet for martial art exercises, talk to some instructors.

Of course this was not as effective or painful as when personally taught but it definitely made a huge difference.

I also checked out gym ball exercises on the net and read that faster reps would prove more beneficial.

I also bought second hand health magazines (I got 20 of them for 100 Rupees, umm… 2.5$ for the Foreigner’s sake)

Now I apply every fucking trick there is.

Which included swiss ball abs, swiss ball leg raises, swiss ball seated dumbell raises.

I also bought a bullworker and did a lot of work on it.

I frequented the Gym I deserted and did heavy non stop cardio for over 30 mins on alternate days.

I told the instructor to switch me to free weights which I did of about 10-15 kgs to 3 sets of 12-14 reps.

I did a total of 200-300 punches a day, many kicks (high ones, I know they suck but what the hell)

I circled my arms, swung my hips whenever I could, and twice a week I climbed stairs till the top to bottom 4 times *scaringly exhausting*

Diet changes:

intake of carbs decreased greatly as I ate much more in beans, drank soy milk, worked out religiously but again forgot to take care of water intake.

Good results:

Weight goes down to 64kgs within 15 weeks, waist size now 31 from 35

The body looks completely average in size, everyone asks me question, my stomach is flat and not wide at all.

The body looks more attractive (maybe courtesy of Tai Chi Chaun?), way more improved stamina.

some nice tone too

Bad Results:

my mom often did not let me diet by secretly putting in sugar or fatty stuff or not making diet stuff when I was too exhausted to feed me fat against my will which I believe led to me having loose skin.

Loose skin

lack of balance

some strength loss

bad health maintenance.

errors: Less protein intake, diet not perfected, improper water intake, heavier weights were not used.

Leaning up:

New equipment: Medicine ball, resistance ball, kendo stick, ankle weights.

Nutrition bonus: Sharkoferrol, Whey.

Errors done: I just took one scoop of Whey and one of Sharkoferrol which was nowhere close to the required protein %, I took whey only on workout days this resulted in some muscle loss if not much. I recall my arm size was two inches bigger earlier

Workout changes:

The Workout was purely explosive now with 2 sets of 30 pushups (done slowly or quickly on alternate days) . Suryanamaskars (Hindu pushups), Wallwalking, ankle weight kicks (50 or more), countless full punches, 100 kendo strikes, abdominal workouts with a medicine ball.

Trekking without rest twice a week.

Diet Changes: None.

Results:

within 2 months, weight goes down to 54 Kgs (123 pounds?), I have four packs to flaunt off, much more toned body, ability to exert power increases greatly, much higher level of energy.

Bad Results:

Skin gets looser, body colour darkens, face appears seemingly weaker or lifeless to most.

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The above line is for me stopping weight loss and having a happy body, but start working on mending damaged skin and increasing height.

I pick a book of Hatha Yoga, check out Tai Chi Videos and go at it full swing.

I also start taking pills which tighten the skin and also apply creams and try aroma therapy for the skin.

The body gets much more tone because the skin hardens and the heavy morning stretches make my body more supple. Click on the height gain section in the categories menu to see the exercises used.

I increase water intake and just take care of health in general by breathing exercises and ease myself on the dieting.

Good results:

Body looks finer, limber.

Flexibility increases

skin looks way better

Height increases by 2 inches from 5.5 to 5.7

Bad results:

Fat% increases by 2

college starts so generally less time and too much to do.

Vineshway Era:

I got myself to 53 kgs and the new people I met saw me more along the lines of skinny or thin rather than lean or muscular.

I decide to increase some musclemass.

I start back on bodyweight exercises (more complicated ones), Dumbells, weighted abs.

I buy BSN NO EXPLODE, Syntha 6 and recently ON 100% Whey.

I try new stuff and keep on using tips from Men’s Health.

within 3 months, weight goes up to 59 KGs.

Current aim:

getting more tone, leaner muscle mass, increase height by 2 more inches, get oblique cuts and much more strength and stamina

I have received several emails regarding six packs after the release of the song ‘dardedisco’ in which Shahrukh flaunts off a pretty lean body at the age of 40.

Many of the mails I recieved went like: I am doing 50 crunches (or ABS) a day and not seeing any results.

or

What is Shahrukh’s secret?

Now before we move on to getting a six pack, which I will make an entirely different post out of, let me just tell what is a six pack to begin with.

Six Packs are visible on people whose fat% is below 12 (10 for some). Why? Because fat which is around muscles is GONE. VANISHED. VROOM. WHOOSH. What remains is the visibility of the muscle.

For an awesome Fat Loss Routine, Click Here

I would like the skinny guys reading this to understand that they don’t necessarily have a low bodyfat %.

*If I have a low bodyfat %, will my six pack show?*

Not neccesarily, I mean if the fat leaves there should also be a bit of muscle to flaunt.

Moving on to the King of Bollywood, Shahrukh Khan.

From SRK Himself, we understand he maintained a very low fat, high protein diet and indulged in a lot of toning workouts and cardio.

As well as took up fat burners before flaunting the abs.

So what is his secret? NONE!

The reason it works for him more easily than it could for us is the wee bit of a difference of budget in millionaire him and us.

I mean come on, eating completely right, working out at extremely proper timings requires free time, equipment-nutrition budget and the comfort to lie down for endless hours once he is done working out.

So is it impossible for us to get a six pack? Definitely not but its much harder too, requires major lifestyle changes, a lot of effort and constant motivation.

In the previous post, I discussed what a six pack is, now I will discuss on stuff required to get the six pack.

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.

Just read about this game called Wii Fit.

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

300 workout:

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

Get a body like JLO:

How to get a body like Jennifer Lopez?

Well, Jlo’s regimes are more severe and functional as compared to Britney Spears or other weakling women out there.

If you are wondering where her tight ass and sharp figure comes from, much of it is courtesy of functional training such as recess training and Martial Arts practice.

So how does training in Krav Maga and Kick Boxing give you a tight body?

Well, muscles naturally tend to condition, hence harden.

Normally Cardio would keep the fat off to an extent but it doesn’t excel in toning muscles, naturally allowing a lean figure.

While practicing Kickboxing, more parts of your body are utilized, causing more parts to evolve to better tone, the motion without machines stresses the muscles while simultaneously dropping calories.

Usually, the women use 80% diet, 20% workout priority rule, Jen uses a 55% diet, 45% workout rule, which explains the notable difference.

So what should the women reading here do to get Jennifer Lopez’s ass?

My answer would be to concentrate more on bodyweight exercises, go many buttups and the sort. Go high protein and also use your legs with ankle weights.

Of what I recommend is that you do a lot of high speed pushups, squats (keeping the knees in order please), lunges. I believe doing something like 200 burpees a day while doing some functional training will help you get a really lean look.

It is of course important to burn fat in the process.

Jennifer Lopez

burning fat from the face:

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

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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

Arms Workout:
Arms:

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

Madonna

Madonna is older than most of your moms but she probably looks hotter than most of you too.

Now how does that happen, she is 50 and still smoking sexy.

The reason for this is that she doesn’t miss a single workout and keeps her diet in check no matter what, so what type of a diet is this and what kind of a workout?

Starting on with her workout:

Morning, prior to breakfast: Ashtanga Yoga

Prior to Lunch: Winsor Pilates.

Ashtanga Yoga session:

Yoga has many forms, one of the harder forms is Ashtanga Yoga; This form derives more on building strength, stamina and internal health rather than having meditative qualities.

Ashtanga Yoga can vaguely be compared to Circuit training workouts, the difference is notably that unlike a normal circuit training workout, Yoga can effectively slow down ageing because of its aspects being highly internal in nature, leading to longer tenure in the organs.

So how do you do Ashtanga Yoga?

I can explain poses over the internet but any form of yoga without a teacher is almost downright pointless. A lot goes into this, namely breathing techniques and maintaining flow.

Will any other form of Yoga maintain similar effects?

Not entirely but it will have its long term benefits.

Among other workouts, Madonna’s routine includes Pilates.

Hereon, I would like you to attend a Pilates class or purchase a book on Pilates workouts if you are interested.

Here I would like you to note that because Madonna is not lifting weights, she does not need recovery time and particularly any disadvantages on frequent stressing.

When Ashtanga Yoga works on the organs, joints, inner muscles and tendons primarily, Winsor Pilates focus more on bone structure, relaxation, posture, balance and exterior muscle toning.

This leads to a complete mild workout which ends up doing an adequate amount of fat burning, health preservation and relaxation at the same time.

Will it work for you?

Honestly, if you are beginner then I would say not likely. The reason being Madonna has a known history of lifting weights and intense cardio so she already had a fair bit of lean muscle mass to keep that metabolism going.

Pilates and Ashtanga Yoga are awesome for Maintenance but not particularly good for building up or shedding fat as the traditional creating a calorie deficit and working out are.

Madonna Diet:

Madonna follows a diet which is a combination of the old and the new, called the macrobiotic diet.

What constitutes the macrobiotic diet?

The Macrobiotic diet consists of eating whole foods, unprocessed and organic, like brown rice, whole grains, vegetables (you get the idea, right?)

The diet also includes fish but is almost devoid of spices and places a strict restriction on alcohol and nicotine.

Now will the macrobiotic diet work for you?

If you are ready to go for a very healthy fat loss in a long tenure, this is the best diet there is and especially when combined with yoga can certainly end up slowing aging effectively.

My Rating: 7/10