Every one of us wants to live amidst peace and happiness, whether in work or rest, with a suitable physical structure possessing 4 ‘S’ These are:
Those who are suffering from overweight for many reasons, inherited or created, can quickly shed the excess body fat through burning calories by adhering to certain habits and workouts. This will significantly improve physical fitness and metabolism (metabolism is a biochemical process in our body that allows us to grow, reproduce as well as repair the damage to lead a tremendous environment-friendly life) to lose weight fast.
It is wise to develop and build up good habits much early in the childhood stage. Such as rising early in the morning, taking physical exercise in the fresh open air before bath, choosing healthy foods as well as fresh seasonal fruits and pure drinking water preferably at home, regularly participating in games and sports in the school playground for an hour in the evening after school break). However, time spent in regular physical workouts, as well as games and sports, should not exceed one hour; otherwise, it will significantly hamper one’s full concentration and devotion to studies to do a good result in the periodical as well as the final examinations.
The good habits taught in the early childhood stage will act as a valuable health asset throughout the rest of the life, and one can remain free of anxiety concerning possible health problems like obesity, overweight, and other related problems like diabetes, high blood pressure, heart disease, etc. Which usually arrive mightily as soon as one becomes weak, inactive, and sluggish much before reaching old age.
The following physical workouts are to be meticulously followed that will help shed excess body fat:
It implies the athlete jump over an obstacle, as high as possible, between the burpees. The primary usage is the Burpee test in which a series of burpees are executed in rapid successions designed to measure agility and cooperation. The exercise is named after’ Burpee’ (1898-1987)who was a Physical Education Advocate and worked in greater New York.
It is composed of a full-body exercise that primarily focuses on developing muscles of thighs, hips, buttocks, quadriceps, femoral muscles, hamstrings as well as strengthening the bones, ligaments, and insertion of the tendons throughout the lower part of the body.
It is an exercise that activates a large number of muscle groups in the upper half of the body. The groups include deltoid muscle in the shoulder, forearm muscles, hand muscles, and abdominals. Therefore, it is advised to add the ‘Bench Press’ to the workouts to build strength and look attractive.
It refers to the position of the human body where one leg is positioned forward with the knee bent and the foot touching the ground, while the other pin is positioned behind. Lunges are the true mainstay of physical fitness regimes for people of all skill levels irrespective of the professionals or amateurs. This tried, and right exercise is simple to master and works well for warming up the lower part of the body. It is advised to perform the workouts as mentioned above speedily to get the heart rate to its maximum level and burn the optimal level of calories. And the exercises should be performed following the approach ‘3 sets out of 10’. This approach was formulated by Dr. De Lovme and Dr. Wat Kins in 1948. Before that, there was no sound approach to physical training.
It is a short distance but running at the maximum possible speed. It is an ideal method to shed fat quickly. The quick movement will also add strength to the legs and the abs, and besides, the workout will help increase endurance and lung capacity. Before starting this exercise, one has to choose a track—a straight path of 100 yards. Then one needs to warm up with either a jog or a walk for a while. After warming up, it requires stretching thoroughly for 10 minutes and then starts the workout along the 100-yard path to complete the sprint repeatedly following the steps. For beginners, it is advised to initially run at half of the maximum possible speed to avoid the risk of potential injury.
Gradually the speed can be increased in subsequent sprints. After completing each race, one is advised to slowly walk back to the starting line before repeating the next turn and continue until one gets fatigued. It is further proposed to perform 6 to 10 sprints in a session and repeat the workout 2 to 3 times a week. And it is essential to wear an athletic supporter or at least tight-fitting underwear during the sprints. Because of lack of proper support, while in races, quick motion can lead to a pulled groin or testicular injury.
Strength training is essential to build muscle, which burns calories more effectively and efficiently. Instances of some good muscle-building workouts are deadlifts, pull-ups, and squats. These exercises create major muscle groups like the back, legs, and biceps.
Once used to a particular workout for quite a long time, in that case, one may not have a noticeable response anymore. Such resistance cycle is known as ‘plateau.’ Under such a situation, it is advised to shift to other workouts that train the same muscle groups. It is, therefore, suggested to incorporate the changes every few weeks to prevent a plateau.
If one is obese and just entered into learning, it is advised ‘not to do too much too soon.‘ The beginner should be well aware of his current age, level of strength, and experience. So jumping right into an intense exercise can lead to an injury which could make the beginner’s effort frail and fail.
When the body gets dehydrated, metabolism slows down, leading to inertness in the calorie burn process. The implication is that the interruption to the calorie-burning operation will make it harder to lose the desired amount of weight which can be overcome by drinking sufficient pure water.
Protein should be an essential part of the diet. It helps to build muscles and gain metabolism, which burns a lot of calories while digesting it. Good sources of protein are chicken, salmon fish, egg, low-fat milk, nut, and beans. Avoid red meat and canned food.
Avoid junk food containing high calories and saturated fat such as fried chicken, cold drinks which are harmful, causing obesity and overweight. Reportedly, in 2010 alone, obesity and overweight were estimated to have created 3.4 million deaths globally, mostly from cardiovascular effects. On the other hand, good fats like mono and polyunsaturated fats, olive oil, nuts and oily fish like salmon and sardines lower cholesterol and decrease the risk of heart disease. It needs to be asserted that around 30% of the body’s overall calories come from fat. Any excess, however, will lead to overweight.
Include iron in your diet to avoids iron deficiency, which causes slow metabolism; one needs to consume plenty of this nutrient keeping in the regular diet menu. Sources of iron are shellfish, lentils beans, and spinach.
Complex carbohydrates take a longer time for the body to digest than simple carbs. As a result, the body’s metabolic rate will remain high. Good sources of complex carbs are whole grain products, starchy vegetables, green leafy vegetables, and beans. Add spices to your meals. Eating spicy food can have a sustained effect on metabolism. Chilli peppers/powder can be a good source of spices.
Eat lean meats It is advised to consume lean meat like poultry and avoid red meat like beef or pork, which contain high fat and cholesterol. Lean meat is good for the waistline and overall health. Record your calorie intake. It is wise to keep track of total calories consumed every day to avoid overeating. This will help one to assess ‘ what he is ‘ as compared to ‘what he should be.’ Avoid crash dieting Crash dieting cannot be a solution against overweight. It will do more harm than good as it slows down metabolism and besides, weakens the muscles.
Money or wealth cannot cure anxiety and bring happiness. According to the report of the ‘WORLD HEALTH ORGANIZATION’ on average, one person commits suicide every 40 seconds somewhere in the world. Reasons behind the deaths are: mental depressions mainly arising from business collapse, maladjustment with the family members and business partners, and unexpected failure to attain the cherished goal. Therefore, always try to remain happy with what you have and strive for more. Research studies reveal that regular physical workouts, living in a healthy environment, and avoiding intoxicating food and drinks help one to lead a happy and carefree life.
The amount one consumes outside the home, such as in restaurants or social invitations, is usually more significant. This encourages us to eat crossing the reasonable limit. The food is also high in sodium, an ingredient that can cause one to gain weight instead of having weight loss).
Staying idle will slow one’s metabolism and would impede burning calories efficiently. As such one needs to use stairs instead of elevators, get up and walk around for a while watching TV, have a walk to go to the places of short distance instead of a rickshaw or car ride, stand on the bus, or train instead of sitting.
Lack of sleep will slow down one’s metabolism and stimulate the appetite. The implication is that instead of sleeping if one remains awaked, one will need to eat more, thus making it extremely difficult to lose weight.
These recommendations are widely supported by the physicians as well as the physical exercises trainers to lead a long, healthy, and active life. Moreover, alcohol is strictly forbidden by almost all the major religions of the world. Furthermore, smoking and alcohol have no social recognition.
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