Are you
trying to lose weight? And failed again and again? So this post is specially
designed for all of you my friends.
Often people get
motivated from movies they watched and from the next day the go the gym to lose
weight, to get their dream body like they saw yesterday i.e. of Hrithik, John
and many more. But once the stimulate gets over they're like leave yaar not
today, will go next day. Next day same happens, they are denying again and
again.
Here I'm gonna share
with you few tips to stay motivated all the time so that you can get your dream
body or body what you want. By applying this tips I'm 100% sure that you will
have your perfect good shaped body. You are just one step away from the
results.
Important
factors that play major role in making good shaped body.
ü Diet
ü Sleep/Rest
ü Gym
ü Exercise
ü Cardio
ü Water intake
ü Consistency
And most important “patience”
You will not get your desired body in few days, it takes time to get
into shape. Depending upon how much body fat percentage, your age, etc.So don’t be
disappoint, keep trying at the end you will definitely get result. So let’s get
started!
Gym
First option: If
you have more time you should follow this schedule. Because training muscle
twice a week makes you stronger and buildup more muscle mass
Monday
|
Chest, Triceps, Shoulders
|
Tuesday
|
Back, Biceps
|
Wednesday
|
Legs, Abs
|
Thursday
|
Chest, Triceps, Shoulders
|
Friday
|
Back, Biceps
|
Saturday
|
Cardio (20 min), Abs, Legs
|
Sunday
|
Rest
|
Recommended sets and reps
If your goal is to lose weight……..
15 reps, 3 sets each (light weight)
Rest between two sets is 30-60 seconds not more than that
If your goal is to gain muscle mass……..
8-10 reps, 4 sets each (heavy weight)
Rest between two sets is 2-3 min
Your gym time is 60-80min a day and especially in the morning.
It will charge up of your whole day and makes you happy for rest
of the day by releasing happy hormones Dopamine. Which gives you pleasure
and ultimately increases your productivity.
And don’t forget going to gym or doing exercise is most common
habit of successful people in the world. After all we human are made to be
moving all the time (our ancestors were used to hunt)
Second option
If you are busy in work and have enough time for gym
Monday
|
Full body
|
Tuesday
|
Full body
|
Wednesday
|
Rest
|
Thursday
|
Full body
|
Friday
|
Full body
|
Saturday
|
Rest
|
Sunday
|
Rest
|
You have to train all muscle group 4 to 5 times a
week in order to get rid of stubborn belly fat or overall body fat. You can
include 15 min cardio in full body workout. I recommend you to go for HIIT (High
Intensity Interval Training) which will give your desired result in less time with
proper diet.
Benefits of HIIT and Cardio
· Increases
your stamina
· Maintain
blood pressure
· Makes
you happy
· Removes
toxic elements from your body
· Increases
your strength and confidence
Third option:
This option is for those who have no or less time
for exercise. Generally people think that cardio can help you to lose your
weight but research proves that you can lose more weight by resistance training
or weight training. Calories will continuously burn till 24 hour after weight
training. While doing cardio it also burn calories but for that time only.
You have to train your body 3 to 4 times a week
including weight training, HIIT, Cardio, Burpees or anything that suits you.
Here I have discussed about gym only, in next post i will tell you about diet and all the thing that will take you more forward to your dream body.
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