How To Build Your Chest, Arms, And Six-Pack In 6 Moves. This is thefirstexercise in a superset, so there’s no rest. As soon as you’ve completed your reps, begin the exercise.
Rest: No rest
Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your How to build your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out.
How To Build Your Arms Or Chest?
How To Build Your Chest, Arms, And Six-pack In 6 Moves. This is the second exercisein a superset. Once you’ve completed these reps, rest for 90 seconds, and then begin exercise.
Rest: 90 secs
Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes, and heels. Lower your body until yourchest is an inch from the ground then explosively drive up by fully extending your arms.
3.Cable pec fly
How To Build Your Chest, Arms, And Six-pack In 6 Moves.
Rest: 60 secs
Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend at the elbow. Place one foot slightly forward, brace your core, and pull the handles slightly downward and across your body until your hands meet, then return to the start position.
4.Cable bicep curl
Rest: 60 secs
Hold a cable bar with an underhand grip, shoulder-width apart. Use your biceps to flex your elbows and raise the bar to your shoulders. Lower it back down to your thighs and repeat.
5.Standing overhead cable triceps extension
Rest: 60 secs
Attach a rope handle to the high pulley of a cable station. Grab the handle and turn away from the machine with your hands at shoulder height. Fully extend your arms forwards and in front of your head then return under control to the start position.
This is the first exercise in a superset, so there’s no rest. As soon as you’ve completed your reps (10 for each leg) begin the exercise.
Set up on the floor as though in a sprinter’s blocks, with one foot positioned beneath your waist and one back, with your leg straight. Explosively swap foot positions. Repeat for the prescribed reps.
Diet Plan for Weight Loss ? The rules are simple. All you need to do is start eating right. But in India, this can feel like an insurmountable challenge, given our food culture and dietary habits. For instance, a typical Indian meal is high in carbohydrates and sugar – we eat a lot of potatoes, rice and sweets. We also love our snacks and can’t imagine a day without our fix of namkeens and bhujias. We pressurize our friends and family into eating too much, as a sign of hospitality and affection, and consider refusing an extra helping a rebuff. To top it all, we’ve never embraced physical exercise as essential. It’s no wonder that India is battling a growing obesity problem. But the answer doesn’t lie in shunning Indian food in favour of foreign ingredients or fad diets. You’ll find that the best Indian diet plan consists of foods you’ve already got in your kitchen and that you can lose weight by making a few changes to your diet.
Weight loss and gain, revolve around caloric consumption and expenditure. You lose weight when you consume fewer calories than you expend. Conversely, you gain weight when you consume more calories than you expend. To drop those excess kilos, all you need to do is eat within your calorie budget and burn the required number of calories. A combination of the two works best suggest experts. Get your daily requirement of calorie consumption and burn based on your lifestyle and dietary preferences, by signing up on HealthifyMe.
However, simply determining how many calories your body needs isn’t enough. After all, four samosas (600 calories), two slices of pizza (500 calories) and two gulab jamuns (385 calories) may be within your daily requirement of 1500 calories, but these unhealthy food choices will eventually lead to other health problems like high cholesterol and blood sugar. To lose weight the healthy way, you also need to ensure your diet is balanced i.e. it covers all food groups and provides all the nutrients you need necessary for good health.
The Best Indian Diet Plan for Weight Loss
No single food provides all the calories and nutrients the body needs to stay healthy. That’s why a balanced diet comprising of macronutrients like carbohydrates, protein and fat along with micronutrients such as vitamins and minerals, is recommended.
The best Indian diet for weight loss is a combination of the five major food groups – fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Knowing how to divvy up the food groups, allocate portion sizes, and the best/ideal time to eat is also important.
1200 Calorie Diet Plan
A lot can be spoken about what goes into an ideal diet chart. However, one’s nutritional requirement varies based on various factors. It could change depending on gender, for example, male dietary requirements vary from that of a female. Geography can play a role as well, with North Indian diets being largely different from South Indian ones. Meal preferences come into play since the consumption of food by a vegetarian or a vegan differing largely from that by a non-vegetarian.
However, we have put together a diet plan for weight loss with Indian food. This 7 day diet plan, 1200 calorie diet plan is a sample, and should not be followed by any individual without consulting with a nutritionist.
After starting your day with cucumber water, have oats porridge and mixed nuts for breakfast.
Have a roti with dal and gajar matar sabzi for lunch.
Follow that up with dal and lauki sabzi to go with a roti for dinner.
Cucumber Detox Water(1 glass)
Oats Porridge in Skimmed Milk(1 bowl)Mixed Nuts(25 grams)
While creating a diet chart, it is important to make sure it is balanced, in order to ensure that you receive all the required nutrients. Include the following nutrients in your diet plan:
Carbs are the body’s main source of energy and should make up half of your daily calorie requirement. However, it’s important to choose the right type of carbs. Simple carbs, such as bread, biscuit, white rice and wheat flour, contain too much sugar and are bad for you. Instead, opt for complex carbs that are high in fiber and packed with nutrients as compared to simple carbs. Fiber-rich complex carbs are slow to digest, leave you feeling full for longer, and are therefore the best option for weight control. Brown rice, millets such as ragi and oats are all good complex carb choices.
Most Indians fail to meet their daily protein requirement. This is troublesome, as proteins are essential to help paper writer the body build and repair tissue, muscles, cartilage and skin, as well as pump blood. A high protein diet can also help you lose weight, as it helps build muscle – which burns more calories than fat.
About 30% of your diet should consist of protein in the form of whole dals, paneer, chana, milk, leafy greens, eggs, white meat or sprouts. Having one helping of protein with every meal is essential.
A food group that has acquired a bad reputation, fats are essential for the body as they synthesize hormones, store vitamins and provide energy. Experts suggest one-fifth or 20% of your diet comprise of healthy fats – polyunsaturated, monounsaturated and Omega-3 fatty acids. Using a combination of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower and groundnut oil – along with restricted quantities of butter and ghee is the most optimal way to consume fats. Avoid trans fats – that are found in fried snacks, completely.
4. Vitamins and minerals
Vitamin A, E, B12, D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Primarily derived from plants, meat and fish, minerals can be found in nuts, oilseeds, fruits and green leafy vegetables.
Experts recommend consuming 100 grams of greens and 100 grams of fruits everyday.
5. Meal Swaps
One of the easiest ways to eat healthy is to swap out the unhealthy foods in your diet with healthier alternatives. For example, fulfil your cravings for a snack to munch on with air popped popcorn instead of relying on potato chips. Check out a few healthy meal swaps that you could try going
Along with a balanced diet plan, these habits will help you stay healthy
Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks through the day in controlled portions. Spacing your meals across regular intervals prevents acidity and bloating, and also keeps hunger pangs at bay. Quit your junk food habit by making healthier snack choices.
Have an early dinner: Indians eat dinner later than the other societies across the world. Metabolism slows down at night, so a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
Drink a lot of water: How does drinking more water help you lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight. You can also find a list of drinks that will help you lose weight here.
Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.
You don’t have to ditch your regular food habits or make massive changes to your diet, you just need the best balanced Indian diet plan to get fit.
Stress is part of being human, and it can help motivate you to get things done. Even high Ways to manage stress from serious illness, job loss, a death in the family, or a painful life event can be a natural part of life. You may feel down or anxious, and that’s normal too for a while.
Talk to your doctor if you feel down or anxious for more than several weeks or if it starts to interfere with your home or work life. Therapy, medication, and other strategies can help.
In the meantime, there are things you can learn to manage stress before it gets to be too much. Consider these suggestions:
To start with, physical activity can help improve your sleep. And better sleep means better stress management. Doctors don’t yet know exactly why, but people who exercise more tend to get better deep “slow-wave” sleep that helps renew the brain and body. Just take care not to exercise too close to bedtime, which disrupts sleep for some people.
Exercise also seems to help the mood. Part of the reason may be that it stimulates your body to release a number of hormones like endorphins and endocannabinoids that help block pain, improve sleep, and sedate you. Some of them (endocannabinoids) may be responsible for the euphoric feeling, or “runner’s high,” that some people report after long runs.
People who exercise also tend to feel less anxious and more positive about themselves. When your body feels good, your mind often follows. Get a dose of stress relief with these exercises:
If you don’t have the time for a formal exercise program, you can still find ways to move throughout your day. Try these tips:
Bike instead of driving to the store.
Use the stairs instead of the elevator.
Park as far as you can from the door.
Hand-wash your car.
Clean your house.
Walk on your lunch break.
The benefits of eating healthy foods extend beyond your waistline to your mental health. A healthy diet can lessen the Ways to manage stress, build up your immune system, level your mood, and lower your blood pressure. Lots of added sugar and fat can have the opposite effect. And junk food can seem even more appealing when you’re under a lot of stress.
To stay healthy and on an even keel, look for complex carbohydrates, lean proteins, and fatty acids found in fish, meat, eggs, and nuts.
Antioxidants help too. They protect your cells against damage that chronic stress can cause. You can find them in a huge variety of foods like beans, fruits, berries, vegetables, and spices such as ginger.
Stick to a healthy diet with a few simple tips. Make a shopping list. Carry healthy snacks with you when you leave the house. Stay away from processed foods, and try not to eat mindlessly.
Scientists have pinpointed some nutrients that seem to help lessen the effects of stress on the body and mind. Be sure to get enough of these as part of a balanced diet:
A common side effect of stress is that you may struggle to fall asleep. If this happens three times a week for at least 3 months, you may have insomnia, an inability to fall and stay asleep. Lack of sleep can also add to your stress level and cause a cycle of Ways to manage stress and sleeplessness.
Better sleep habits can help. This includes both your daily routine and the way you set up your bedroom. Habits that may help include:
Don’t look at your electronics 30-60 minutes before bed.
Try meditation or other forms of relaxation at bedtime.
The role of your bedroom in good sleep hygiene also is important. In general, your room should be dark, quiet, and cool — 60-65 degrees is thought to be an ideal temperature to stay asleep. Your bed also plays an important role. Your mattress should provide support, space and most of all, comfort.
Meditation. It has been around for over 5,000 years for a reason. Meditation works well for many people and has many benefits. It can lower stress, anxiety, and chronic pain as well as improve sleep, energy levels, and mood. To meditate, you will need to:
Find a quiet place.
Get comfortable (sitting or lying down).
Focus your attention on a word, phrase, object, or even your breath.
Let your thoughts come and go and do not judge them.
Deep breathing. When you practice deep breathing, you turn on your body’s natural ability to relax. This creates a state of deep rest that can change how your body responds to stress. It sends more oxygen to your brain and calms the part of your nervous system that handles your ability to relax.
Try belly breathing. Get comfortable, close your eyes, and place one hand on your stomach and the other on your chest. Take a deep breath in through your nose. You should feel your belly rise more than your chest. Now, exhale through your nose and pay close attention to how your body relaxes. Repeat.
Biofeedback. Learn how to manage your heart rate, muscle tension, and blood pressure when stress hits. Biofeedback gives you information about how your body reacts when you try to relax. Sensors are placed on your body that call out changes in everything from your brain-wave pattern to your muscle tone. Working with a biofeedback therapist, you can start to take control of the signals by changing how your body reacts to the sensor.
Connect with people. Spend time with a friend or family member who will listen to you. It is a natural way to calm you and lower your stress. When you connect with people in person, your body releases a hormone that stops your fight-or-flight response. You relax.
Behavior. How you respond to people directly impacts your stress levels. Manage your response with these tips:
Inner voice. Nothing affects your stress levels like the voice inside your head. The good news is you are in control. You can exchange negative thoughts for positive ones. There are more benefits to positive self-talk than reducing stress. These include a longer life, lower levels of depression, greater resistance to the common cold and cardiovascular disease, and better coping skills for when hard times hit.
Laugh therapy. When you laugh, you take in more oxygen. Your heart, lungs, and muscles get a boost and your body releases those feel-good hormones. Laughter also improves your immune system, lessens pain, and improves your mood for long periods time.
Talk therapy. Long-term talk therapy helps some people deal with stress. One approach, cognitive behavioral therapy, helps you change negative thought patterns. Your therapist can guide you toward other approaches that might be helpful.