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.