How to lose weight in 30 days.Day1
Exercise
Exercising in the keeps the body fit and active. One needs to be physically active to avoid obesity, heart disease and diabetes. Also, the physical level of the body also increases with physical activity. Not only this, physical activity also helps in repairing the cell and tissue and keeping the body part healthy. If you have made up your mind to go to the gym, then you have to take care of some things on the very first day. In the gym, if you will exercise very loud on the first day, then you will not be able to stand on your feet on the second day. That is why we give you some suggestions that you should follow. Do not punish your body on the first day as soon as you go to the gym, but do light light exercises on that day. Also, it is very important to warm up before exercising, so do not forget this thing at all. Follow these rules on the first day of gym 1. Do not go on an empty stomach Do not be empty stomach before a workout. Eat something that digests easily. If you go on an empty stomach, you will feel dizzy while exercising. 10 essential items for men in a gym bag. 2. Warm-up. If you don't warm-up before a workout, you may be at risk. You have to warm your body before exercising so that you don't get hurt or sprain. Warming up makes the body flexible. 3. No Cardio You should do a little stretching before doing cardio. On the first day of the gym you should process step by step. By doing everything at once, there is no strength left in the body. 4. Do not lift weights Do not do weight lifting exercises on the first day because it can hurt your muscles. Despite this, walk on a treadmill or work on a bicycle for about 3 weeks. 5. Do not overwork! If you do all the work on the first day, you will get tired and your whole body will crumble. Use your energy smartly on the first day of gym.
► Today's exercise
Today's exercise comes when swimming, then there is no better exercise than this. If you do not come, then go out to some green place for the morning walk. If you cannot do this too, then come back to yoga. Swimming or walking is also yoga.
► Yoga
(Surya Namaskar posture) The essence of all asanas is hidden in Surya Namaskar. Surya Namaskar is the best among yogasanas. This yoga includes almost all the asanas. Surya Namaskar is able to bring complete benefits to the seeker. The practitioner's body becomes healthy and healthy by its practice. Surya Namaskar is practiced in twelve positions. It also has two conditions - first from right leg and second from left leg. (1) First stand in careful posture. Then raise both palms upward while raising both hands parallel to the shoulder. The palms face back to each other. Then bring them to the front in the same position. After that, stand in a posture of namaskar while turning round. (2) While inhaling, tilt both arms up towards the ears and tilt the arms and neck backwards while leaning back from the waist. This is considered to be a state of ardhachakrasana. (3) In the third position, while exhaling slowly, bow forward. Hands go down along the ears, touch the earth, right and left of the feet. Keep knees straight. Stay in this position for a few moments. This condition is called Paad Paschimottanasana or Padhasthasana. (4) In the same position, palms resting on the ground, move the right foot backwards while inhaling. Stretch the chest forward. Raise the neck up. In this posture, the leg should be straight, with the back bent and the paw of the leg erect. Wait a while in this situation. (5) While exhaling slowly, move the left leg back as well. The heels of the two legs are joined together. Stretch the body backwards and try to match the ankles to the earth. Raise the buttocks as high as possible. Tilt the neck down and apply the chin to the throat. (6) While inhaling, worship the body parallel to the earth, straight prostration and first put knee, chest and chin on the earth. Raise the buttocks slightly. Exhale. Keep breathing normal. (7) In this position, while filling the breath slowly, pull the chest forward and straighten the hands. Move the neck backwards. Knees touch the earth and feet remain claws. This condition is called Bhujangasana status. (8) This position is similar to the fifth position. While we see the feet of the feet with the chin resting on the throat. (9) This position is similar to the fourth position. In this, bring the right leg forward again. (10) This position is similar to the third position. Then, bringing the left leg forward, again come back to the position of Paschimottanasana. (11) This condition is similar to the second position. In which, while opening the pad Paschimottanasana and inhaling, move both hands up. In the same position, move the hands backwards, as well as tilt the neck and waist backwards, that is, come to the posture of Ardhachakrasana. (12) This position will remain like the first position. That is, Nam: Scar posture. After twelve postures, stand in a resting position. Now do this asana again. The first, second and third position will remain in the same order, but in the fourth position, where previously the right leg was moved back, now move the first left leg back and greet this sun. Caution: Do not do this yoga seeker with waist and spine defects. The third and fifth positions of Surya Namaskar are prohibited for patients with cervical and slip discs. If there is any serious disease, do Surya Namaskar with the advice of a yoga doctor.
Diet
Diet First, use more salad in the food while reducing the amount of food. Instead of eating spicy and heavy, eat broccoli, cabbage and many other salads. Always save the hunger for two rotis and eat only two meals a day, do not eat anything at the same time. Drink water only after half an hour of having a meal. Make rules to eat food, do not eat late at night.
► Ayurvedic tips
Drink water Many people are not able to distinguish between being thirsty, tired and hungry and eventually eating sugary or fatty foods. Always keep a water bottle with you and make sure that you keep drinking water throughout the day. A person needs 6 to 8 glasses of water a day, however it depends on your weight and lifestyle. Make sure that you drink enough water throughout the day.
► home remedies
Gourd juice Gourd juice is a nutritious vegetable. Drinking it fills the stomach, it contains fiber and it cools the stomach. Drinking this keeps the stomach full for hours and also controls obesity.
► weight gain food
Sprouted grains double the amount of nutrients in the grain. Gram, moong, soybean, peas etc. can be eaten by sprouting. In the winter season, incorporating sprouted grains in breakfast is better in terms of health. You can also eat rich sprouted grains with soup or salad. Being accessible, inexpensive, easy to make and nutritious, consuming sprouted grains is beneficial for your body. Sprouted grains are also helpful in digestion of our food due to the rich amount of vitamins, minerals, proteins, anti-oxidants etc.
► high calorie food
High-calorie food If you have chocolates or fatty items in the refrigerator, then mind and remove them. Do not store such things at home that eating can increase your calories. Do not drink cold drinks, because 500 milliliters of cold drink contains 20 teaspoons of sugar, which increases obesity.
► Today's Tips
Liquid Juice and Drink If you are accustomed to consuming liquids before or after meals, you can consume buttermilk, lassi, curd and fruit juice even in this cold season. Curd, buttermilk and fresh fruit juice are beneficial for your body. Lemon juice in citrus fruits helps in weight loss, dental care, fever, blood purification etc. Buttermilk taken after meals has less fat content than milk. If we talk about coconut water in liquid, then it contains plenty of potassium, which along with controlling blood pressure increases the immunity of the body. It contains low amount of carbohydrates, sugars and fats.
► aerobic exercise
How to do aerobics You can do it at any time, but if you make a regular schedule in the morning, there can be many benefits. Do aerobics exercises at least three times a week. Do not keep a gap of more than two days between two sessions, especially if you want to lose weight. The intensity level of aerobics exercise is neither high nor low. These days many new types of aerobics programs are also being taught, which can be done keeping in mind your convenience and exercise goals. Keep an exercise session for at least twenty minutes. Slowly it can be taken up to sixty minutes according to the capacity. In the beginning, choose actions that you enjoy doing, such as swimming or cycling. These days many types of exercises done in water are taught. Methods of aerobics exercise may change from time to time to alleviate boredom. Stretch the body for five to ten minutes before starting the exercise. Do not exercise if there is any other viral or respiratory infection. If you have chest pain during exercise, see a doctor immediately. Wear such clothes during aerobics so that the skin keeps getting air and there is no problem in movement.
Exercise
Exercising in the keeps the body fit and active. One needs to be physically active to avoid obesity, heart disease and diabetes. Also, the physical level of the body also increases with physical activity. Not only this, physical activity also helps in repairing the cell and tissue and keeping the body part healthy. If you have made up your mind to go to the gym, then you have to take care of some things on the very first day. In the gym, if you will exercise very loud on the first day, then you will not be able to stand on your feet on the second day. That is why we give you some suggestions that you should follow. Do not punish your body on the first day as soon as you go to the gym, but do light light exercises on that day. Also, it is very important to warm up before exercising, so do not forget this thing at all. Follow these rules on the first day of gym 1. Do not go on an empty stomach Do not be empty stomach before a workout. Eat something that digests easily. If you go on an empty stomach, you will feel dizzy while exercising. 10 essential items for men in a gym bag. 2. Warm-up. If you don't warm-up before a workout, you may be at risk. You have to warm your body before exercising so that you don't get hurt or sprain. Warming up makes the body flexible. 3. No Cardio You should do a little stretching before doing cardio. On the first day of the gym you should process step by step. By doing everything at once, there is no strength left in the body. 4. Do not lift weights Do not do weight lifting exercises on the first day because it can hurt your muscles. Despite this, walk on a treadmill or work on a bicycle for about 3 weeks. 5. Do not overwork! If you do all the work on the first day, you will get tired and your whole body will crumble. Use your energy smartly on the first day of gym.
► Today's exercise
Today's exercise comes when swimming, then there is no better exercise than this. If you do not come, then go out to some green place for the morning walk. If you cannot do this too, then come back to yoga. Swimming or walking is also yoga.
► Yoga
(Surya Namaskar posture) The essence of all asanas is hidden in Surya Namaskar. Surya Namaskar is the best among yogasanas. This yoga includes almost all the asanas. Surya Namaskar is able to bring complete benefits to the seeker. The practitioner's body becomes healthy and healthy by its practice. Surya Namaskar is practiced in twelve positions. It also has two conditions - first from right leg and second from left leg. (1) First stand in careful posture. Then raise both palms upward while raising both hands parallel to the shoulder. The palms face back to each other. Then bring them to the front in the same position. After that, stand in a posture of namaskar while turning round. (2) While inhaling, tilt both arms up towards the ears and tilt the arms and neck backwards while leaning back from the waist. This is considered to be a state of ardhachakrasana. (3) In the third position, while exhaling slowly, bow forward. Hands go down along the ears, touch the earth, right and left of the feet. Keep knees straight. Stay in this position for a few moments. This condition is called Paad Paschimottanasana or Padhasthasana. (4) In the same position, palms resting on the ground, move the right foot backwards while inhaling. Stretch the chest forward. Raise the neck up. In this posture, the leg should be straight, with the back bent and the paw of the leg erect. Wait a while in this situation. (5) While exhaling slowly, move the left leg back as well. The heels of the two legs are joined together. Stretch the body backwards and try to match the ankles to the earth. Raise the buttocks as high as possible. Tilt the neck down and apply the chin to the throat. (6) While inhaling, worship the body parallel to the earth, straight prostration and first put knee, chest and chin on the earth. Raise the buttocks slightly. Exhale. Keep breathing normal. (7) In this position, while filling the breath slowly, pull the chest forward and straighten the hands. Move the neck backwards. Knees touch the earth and feet remain claws. This condition is called Bhujangasana status. (8) This position is similar to the fifth position. While we see the feet of the feet with the chin resting on the throat. (9) This position is similar to the fourth position. In this, bring the right leg forward again. (10) This position is similar to the third position. Then, bringing the left leg forward, again come back to the position of Paschimottanasana. (11) This condition is similar to the second position. In which, while opening the pad Paschimottanasana and inhaling, move both hands up. In the same position, move the hands backwards, as well as tilt the neck and waist backwards, that is, come to the posture of Ardhachakrasana. (12) This position will remain like the first position. That is, Nam: Scar posture. After twelve postures, stand in a resting position. Now do this asana again. The first, second and third position will remain in the same order, but in the fourth position, where previously the right leg was moved back, now move the first left leg back and greet this sun. Caution: Do not do this yoga seeker with waist and spine defects. The third and fifth positions of Surya Namaskar are prohibited for patients with cervical and slip discs. If there is any serious disease, do Surya Namaskar with the advice of a yoga doctor.
Diet
Diet First, use more salad in the food while reducing the amount of food. Instead of eating spicy and heavy, eat broccoli, cabbage and many other salads. Always save the hunger for two rotis and eat only two meals a day, do not eat anything at the same time. Drink water only after half an hour of having a meal. Make rules to eat food, do not eat late at night.
► Ayurvedic tips
Drink water Many people are not able to distinguish between being thirsty, tired and hungry and eventually eating sugary or fatty foods. Always keep a water bottle with you and make sure that you keep drinking water throughout the day. A person needs 6 to 8 glasses of water a day, however it depends on your weight and lifestyle. Make sure that you drink enough water throughout the day.
► home remedies
Gourd juice Gourd juice is a nutritious vegetable. Drinking it fills the stomach, it contains fiber and it cools the stomach. Drinking this keeps the stomach full for hours and also controls obesity.
► weight gain food
Sprouted grains double the amount of nutrients in the grain. Gram, moong, soybean, peas etc. can be eaten by sprouting. In the winter season, incorporating sprouted grains in breakfast is better in terms of health. You can also eat rich sprouted grains with soup or salad. Being accessible, inexpensive, easy to make and nutritious, consuming sprouted grains is beneficial for your body. Sprouted grains are also helpful in digestion of our food due to the rich amount of vitamins, minerals, proteins, anti-oxidants etc.
► high calorie food
High-calorie food If you have chocolates or fatty items in the refrigerator, then mind and remove them. Do not store such things at home that eating can increase your calories. Do not drink cold drinks, because 500 milliliters of cold drink contains 20 teaspoons of sugar, which increases obesity.
► Today's Tips
Liquid Juice and Drink If you are accustomed to consuming liquids before or after meals, you can consume buttermilk, lassi, curd and fruit juice even in this cold season. Curd, buttermilk and fresh fruit juice are beneficial for your body. Lemon juice in citrus fruits helps in weight loss, dental care, fever, blood purification etc. Buttermilk taken after meals has less fat content than milk. If we talk about coconut water in liquid, then it contains plenty of potassium, which along with controlling blood pressure increases the immunity of the body. It contains low amount of carbohydrates, sugars and fats.
► aerobic exercise
How to do aerobics You can do it at any time, but if you make a regular schedule in the morning, there can be many benefits. Do aerobics exercises at least three times a week. Do not keep a gap of more than two days between two sessions, especially if you want to lose weight. The intensity level of aerobics exercise is neither high nor low. These days many new types of aerobics programs are also being taught, which can be done keeping in mind your convenience and exercise goals. Keep an exercise session for at least twenty minutes. Slowly it can be taken up to sixty minutes according to the capacity. In the beginning, choose actions that you enjoy doing, such as swimming or cycling. These days many types of exercises done in water are taught. Methods of aerobics exercise may change from time to time to alleviate boredom. Stretch the body for five to ten minutes before starting the exercise. Do not exercise if there is any other viral or respiratory infection. If you have chest pain during exercise, see a doctor immediately. Wear such clothes during aerobics so that the skin keeps getting air and there is no problem in movement.
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