Fitness/Health/Gym Thread

DAAN_VEER_KARNA

Im feelings great though with better anxiety mgmt related to csm stress of the impending results and life in general.Fat loss is visible too☺️Warm water drinking is a childhood habit but hitting the gym and lukewarm water gargle at night are newer additions.

I used to have warm water with Ajvaayine in the mng,once upon a time.
Dnt knw what it's called in Kannada or english

sameerkulkarni

Drink Warm water on getting up and again warmwater plus turmeric gargle before sleeping which helps keep cough and cold or infections away.Include a good amount of green leafy veggies plus high protein foods like lean meat and pulses for a good healthy body.Reduce intake of chapati/roti/bhakari and price.One can have cheat meals once in a week.Most important working out for a bare minimum 150 mins a week and drinking 3.5-4L of water depending upon ur perspiration or hydration levels.

+1

wow.. thats a healthy routine. whats your weight? age? did you encounter any prob that u started with this routine or ur on a healthy note since early in life?

also i read once that even steal meals can be made healthy by choosing right ones.

well im 25 but the increased stressed of upsc has got to me.I had noticed very high heart rates around 90-100 pretty sure I might have some high bp too.But almost a month of 15min HIITs +45 mins of weight training has been immensely helpful.Right now im in a calorific deficit and have lost 5 kgs in around 40 days with slight muscle loss too

Im feelings great though with better anxiety mgmt related to csm stress of the impending results and life in general.Fat loss is visible too☺️Warm water drinking is a childhood habit but hitting the gym and lukewarm water gargle at night are newer additions.

Hey thats very good

And what about supplements ? any grass ? any protein ?

sandrokottos

And yes cheat meals are Important because after a month or two of strict caloric deficit regime ur fat loss plateaus and it could less to a lower bmr something which is undesirable especially when our aim is lean muscle mass which requires a bulk phase after the cut.But then again the cheat meals/week shouldn't be so big that it nullifies all your diet sacrifices over the week.Personally I eat homemade fried fish since that's our staple diet or some moderated junk like a high protein mins cheese chicken burger or simply a biryani

Durkheim

How to lose belly fat? Esp wen u hav a lean structure n a odd belly

sandrokottos

Drink Warm water on getting up and again warmwater plus turmeric gargle before sleeping which helps keep cough and cold or infections away.Include a good amount of green leafy veggies plus high protein foods like lean meat and pulses for a good healthy body.Reduce intake of chapati/roti/bhakari and price.One can have cheat meals once in a week.Most important working out for a bare minimum 150 mins a week and drinking 3.5-4L of water depending upon ur perspiration or hydration levels.

+1

wow.. thats a healthy routine. whats your weight? age? did you encounter any prob that u started with this routine or ur on a healthy note since early in life?

also i read once that even steal meals can be made healthy by choosing right ones.

well im 25 but the increased stressed of upsc has got to me.I had noticed very high heart rates around 90-100 pretty sure I might have some high bp too.But almost a month of 15min HIITs +45 mins of weight training has been immensely helpful.Right now im in a calorific deficit and have lost 5 kgs in around 40 days with slight muscle loss too

Im feelings great though with better anxiety mgmt related to csm stress of the impending results and life in general.Fat loss is visible too☺️Warm water drinking is a childhood habit but hitting the gym and lukewarm water gargle at night are newer additions.

Hey thats very good

And what about supplements ? any grass ? any protein ?

I have so far avoided protein supplements but would give a try once this bs phase of upsc ends.One needs to have a good heavy exercise set to assimilate a high protein diet.Plus not everyone has good genetics to digest supplements especially us Indians.However a slow steady daily intake with heavy workouts are a great way to build muscle

DAAN_VEER_KARNA

^ Try eggs instead .

menace_hr

------ weightloss program --------

for females 1500 calories gap is needed per week to lose one pound.

for males arnd 2000 calories gap is needes per week.


so the answer lies in High intensity cardio workout.

1. treadmill - - - 30 mins at avg 9km/hr will help burn arnd 280 calories.
2. cycling - - - - 19 mins intense cycling at arnd 85 rpm will be like 9 kms. and almost 110 cal.

if one leaves junk food completely (very hard and irresistible).. ideally per week min. 1 kg weight loss hona chaiye

those who work out please tell your routine.. any supplements.. any special exercises.. any Dos. Donts.

Eh? Females males its - 3500 calories to lose a pound.

i beg to differ.. in my humble opinion we all need somewhere between 1500 to 2000 calories burnt per day to lose 1 pound a week.

Bhai you can beg to differ but don't be so unscientific. Your opinion doesn't matter in this. Per day per week maths aapka hai but 3500 calories to lose a pound is the formula.

ok bro i may be wrong.. aapka kya routine rehta he? u do just cardio? or weights also?

I have a 3 day weight training split. I do 45mins cardio 2-3 times a week.

sameerkulkarni

How to lose belly fat? Esp wen u hav a lean structure n a odd belly

belly may gloat due to many reasons
what do you normally eat ? does it include lots of oil ? junk food ?
.. do you drink alcohol ? beer ? * during colg. my belly became prominent due to beer)

some remedies

1. Cardio -- Brisk walk + jogging + cycling for 300 cal. per day.

2. Strict diet for some time as Sandrokottus says you can have some cheat meals

3. Supplements like Wheat grass , Triphala , or others

GentleGiant6

A good way to keep weight in check is to do HIIT training.Buy weights from the market, an exercise mat , a stepper and a 5kg medicinal ball.Incorporate weight training and bodyweight cardio exercises without even stepping out of the house.

ASR

2 year prep, and i have grown a big family pack ..
Daily Jogging bt this pain in leg ( shin splint ) and this random schedule. .
Serious advice bhai logo. dont ignore health, jab physically fit hote to apne aap confidence aata. .
Or else. . u will feel disgust abt ur bad shape while looking in mirror ..
.
.
Well M going to change mine current routine
250 crunches
150 pushps
Jogging ( morning and evening )
.
.what abt u ..