No one likes to carry too much weight around with them, when it's damaging your health.
It requires patience and effort for safe reduction of weight. You need to make some lifestyle changes which involve nutrition
and physical activity to lose and maintain your weight for long term basis.
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| www.heart.org |
EXERCISE TIME!!
Exercise can prevent or even reverse the effects of certain diseases. It lowers blood pressure and cholesterol, which may prevent a heart attack. It also helps in building a sense of confidence and well-being thus reducing anxiety and depression.
For maintaining health benefits, perform aerobic exercises for at least 3 times a week for a minimum of 20 mins.
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| https://completepersonaltraining |
Weight
training: This not only helps in reducing fat but also build muscles. Major
muscle group you need to work on are:
1. Abdominals:
· Crunches -Lie down on your back. Place your feet on the floor,
hip-width apart and bend your knees and place your arms behind your head.
Contract your abs and inhale.
-Exhale and lift
your upper body, keeping your head and neck relaxed.
-Inhale and return to the starting
position.
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| https://gethealthyu.com |
· Scissors-Lie down on your back with your hands
either at your sides or underneath your glutes for added back support.
-Extend your legs out straight, then
twist them in and out above each other.
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| https://www.oxygenmag.com |
2. Biceps:
· Wall push ups- Keep your legs and feet wide,
about 2 feet from the wall. One arm should be straight out in front of you,
palm on the wall, at about shoulder level and in line with the center of your
body. The other arm should be around your back.
-Bend your elbow
and begin to lean your body toward the wall as far as you can go. Ensure that
your back stays straight .
-Try to keep
your body weight evenly distributed instead of leaning to the side you are
pushing from.
-Push back to the
starting position and complete as many reps as possible.
Switch arms and
repeat.
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| https://workoutlabs.com |
3. Calf muscles:
· Stair calf raises- Stand at the edge of a
stair with your heels out and only place your balls of feet over the stairs .
-Elevate your
heels by pressing down into the balls of your feet. Pause very briefly at the
top and lower your heels back down.Go for time instead of reps. Complete 3 sets
of 15 to 2.
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| https://www.dummies.com |
· Jumping rope –
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| https://www.rappler.com |
4. Chest:
· Incline push ups- Stand in front of your box or
bench, then bend down and place both hands on either side of it with fingers pointing forward. Your hands should
be about shoulder-width apart.
- Then
position your body back into a plank position.
Make sure your body is in a straight line, your head is aligned with your spine.
-Now, bend your
arms to help you slowly lower your chest toward the box. Straighten your arms to
bring yourself back up into a straight line.
-Repeat 10 times for 3 sets to start.
You can increase the repetitions within each set as you get stronger.
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| https://www.aleanlife.com |
· Decline push ups- In this your feet will be
on the top of the bench . Your head in the opposite side of bench. Put
your hands on the floor, shoulders over your wrists and elbows at 45 degrees.
- Bend your elbows
and lower your chest to the floor, keeping your back and neck straight. Push
into the floor to return to starting position, extending your elbows. Complete
2 to 4 sets of 8 to 20 repetitions.
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| https://www.madbarz.com |
5. Forearms:
· Pull-ups - Leap up and grip the bar with your
hands shoulder width apart and your palms facing away from you. Hang with your
arms fully extended, you can bend your legs at the knee if they’re dragging on
the ground.
-Keep your
shoulders back and your core engaged throughout. Then pull up.Try using your
upper body muscles to move you up.
-Move slowly
upward until your chin is above the bar, then equally slowly downward until
your arms are extended again.
Aim for 10 pull-ups.
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| https://www.coachmag.co.uk |
· Crab walk- Come into reverse tabletop
position. Place your hands under your shoulders with your fingers facing
forward. Align your ankles directly under your knees.
-Walk forward on your hands and feet
for up to a minute at a time.
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| https://www.getstrong.fit |
6. Hamstrings:
· Single- leg glute bridge-Lie on your back with knees bent, feet shoulder-width apart
and 12–16 inches from glutes. Lift your right leg so it's straight up in the
air at hip height with your foot flexed.
-Keeping your
upper back on the floor, engage your glutes, drive through your left heel, and
raise your hips off the ground until your knee, hips, and shoulders form a
straight line. Keep your core engaged the entire time.
- Pause at the top, squeezing your glutes for one
to two seconds. Then lower back down to the start.5 reps, then switch legs.
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| https://www.google.com |
- Marching
glute brigde- Lie
on your back with you feet about 12 inches from your hips and hands by
your sides with palms up. Press your heels into the ground and lift your
pelvis up until your knees, pelvis, and shoulders are in a straight line.
-Hold your bridge while you lift your right knee toward your
chest, until your hip is at 90 degrees. Return the heel to the floor and lift
the left knee.This completes one rep.
- Do two sets of six reps.
7. Quadriceps:
· Lunges- Stand straight
.Then bring your one foot forward until your leg makes 90-degree angle. Your other
knee should remain parallel to the ground and your front knee shouldn’t go
beyond your toes.
-Lift
your front lunging leg to return to the starting position.
-Repeat
10 to 12 reps on one leg, or switch off between legs until you’ve totaled 10 to
12 reps per leg.
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| https://www.24life.com |
· Squats- Stand with feet a little wider than hip width, toes facing
front.
- Drive
your hips back—bending at the knees and ankles .Sit into a squat position while
still keeping your heels and toes on the ground, chest up and shoulders back.
- Strive
to eventually reach parallel, meaning knees are bent to a 90-degree angle.
- Press
into your heels and straighten legs to return to a standing upright position.
Repeat
for 3 sets of 10-15 reps
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| https://www.freepik.com |
8. Shoulders:
·
Push ups- Come on all of your four limbs on the ground, facing the
floor and your arms should be little more than shoulder width apart. Legs
should be balanced on toes and make sure to maintain a straight body posture
from head to toe.Should not bend or arch your body .
-
Now lower your body to the ground, bending the elbows, and return to the
original position without lying or touching the ground.
- Inhale while you are going down and exhale
while coming up. The bending elbows should be at a 90-degree angle.
Repeat
the exercise until you over-strain your body or do as much as your workout
routine requirement.
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https://www.google.com |
·
Decline push-ups
9. Trapezius:
· Shrug-Stand up straight.
-Raise your shoulders as high as you can get them, as if attempting to
touch your ears with your shoulders.
-Hold for a count of two.
-Release them back into their relaxed positions.
Repeat
20 times.
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| https://www.healthline.com |
· Pushups
10.
Triceps:
· Diamond pushup- Come to
you all fours with your hands together under your chest. Position your index
fingers and thumbs so they’re touching, forming a diamond shape, and extend
your arms so that your body is elevated and forms a straight line from your
head to your feet.
-Lower
your chest towards your hands, ensuring you don’t flare your elbows out to the
sides and keeping your back flat.
-Stop
just before your chest touches the floor, then push back up to the starting
position.
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| https://www.google.com |
· Bench dips- Sit down on a bench, your hands should be next to your
thighs . (This can also be performed off
a stair or other elevated surface; same
steps applied)
-Walk
your feet out and extend your legs, lifting your bottom off the bench and
holding there with extended arms.
-Hinging
at the elbow, lower your body down as far as you can go, or until your arms
form a 90-degree angle.
-Push
up through your palms back to start.
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| https://www.burnthefatinnercircle.com |
Precautions
· If you have a heart disease, lung
disease, diabetes, kidney disease and arthritis you should consult a doctor before
starting any new activity.
· Those who are overweight,
inactive for months or have recently quit smoking should also consult doctor .
· Don’t push yourself too much ,don’t
injure yourself in the obsession of losing weight.
· Stop if you feel any discomfort.
FOOD TIME !!
· Maintain a diary of your food and
exercise and keep a note of your intake and activity.
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| https://blog.bonsecours.com |
· Eat a variety of plant – based foods , including plenty of fruits and vegetables. Your each meal should cover one – half or more of your plate with vegetables,cover one -quarter with whole grains and over one-quarter with protein.
· Regularly timed meals(especially breakfast)
and snacks because skipping leads to overeating later.
· Stop once you feel satisfied but before you
feel uncomfortably full.
· Limit the amount of alcohol (beer ,wine ,
liquor)
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| https://blog.bonsecours.com |
· Limit screen time .
· Sleep well for about 8-8.5 hours every night.
· High calorie food like deserts should be
consumed less frequently and in small portion.
· Mindful eating is important- It necessary to
be consciously present during meals.
· Don’t use eating as a way to cope your
uncomfortable emotions.
Unsafe methods of weight loss:
· Reducing calorie intake- It is a harmful way
of reducing weight because when you lower the calorie intake from less than
1400 calories per day, your body against itself to a semi- starvation state and
looks for alternative sources of energy. In the place of burning fat ,it will
burn muscle tissue .
· Appetite- suppressant drug and other pills –
These synthetic products promises immediate or effort less weight loss but are
not for long run .They have many side effects like nausea , anxiety, agitation,
dizziness, insomnia and elevated blood pressure.
· Liquid diet- Liquid diet drinks or shakes
provide less than 1000 calories per day should only be used under medical
supervision.
References-:
-https://www.healthline.com/health/exercise-and-weight-loss#types-of-exercise
Written by -:
Ms. Aakriti Goswami ( 4th year )
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