Choosing the Correct Exercise Regimen and Diet Plan You Need to Shape up your Body and be Fit

Many options of exercise and work out plans are available today. There are gyms, exercise and dance classes available in all cities and also in most apartment complexes. Many even have personal gyms at home and have personal instructors to help them. Online classes and workout sessions are also very popular today. It is however very important for you to decide what you want for your body and what exercise and diet plan will best suit and help you achieve the goal you have for your body. Do you have the ideal weight for your height? If you are the ideal weight for your height, do you want to tone and increase the muscle mass in your body. Are you overweight and wanting to lose 5 to 10kgs of fat weight. There is a different strategy involved in each.

1. If a person is already at her/his ideal weight and wanting to build muscle you have to focus on strength training, weight lifting exercises, stretches and may be some yoga too, 3-4 times in a week.

2. Also to build muscle it is not enough to work out without providing a very good diet which is the raw material for the buildup. The diet must first be made up of breakfast, lunch and dinner being carbohydrate and protein food, balanced together. Then over and above the regular protein intake you need to consume a little extra protein in the form of extra skimmed milk and extra egg white. If you normally drink 2 glasses of skimmed milk 250 plus 250 ml then you need to add one more glass of 250ml milk. Therefore, the total being 750ml skimmed milk per day. Normally you would eat 2 egg whites with breakfast and now you may make that into 3 egg whites at breakfast and even add 2 boiled egg whites along with your dinner. If you are a pure vegetarian and there is no egg white then you would have to consume 4 glasses of skimmed milk/curd totally in a day. Besides this you should be consuming one cup dhal with your lunch and one cup dhal with your dinner.

3. Finally in order to ensure that you don’t gain weight and keep the fat percent in your body at a minimum you need to do 25-30 minutes cardio exercise like walking or jogging daily, all 7 days a week along with your 3-4 days of weight training and stretching exercises.

To lose fat (weight)

1. If you have to first lose 5-10 or 20kgs weight before you reach your ideal weight then your main focus has to be on cardiovascular exercise like walk/ jog in a park or on the road side or on a treadmill (without incline) or on a cross trainer. This must be a minimum of 25-45 minutes once a day or 25-30 minutes in the morning plus 25-30 minutes in the evening all 7 days. Yoga or weight training or stretches may be done over and above cardio exercise for 30-40 minutes 3 times a week for toning the body but you must not think that these exercises can substitute walk/jog as they are meant only for toning and building muscles. Please be very sure that only and only cardio exercise (minimum 25 -30 minutes at one stretch, nonstop) is able to break down and burn the fat that is stored in any part of your body.

2. However regular you are with your cardio workout you must know that to reduce fat in the body you also need to put a plaster on your mouth and mind if you want to reduce fat that is already stored in your body. You have to completely avoid eating all food containing excess oil like deep fried snacks, chaat, buttery popcorn or corn, etc. Butter, ghee, cream, all sweets, desserts, cakes, cookies, chocolates, ice creams, etc., This cannot be indulged in once a week, similarly you cannot miss your cardio once a week. It is being strict and very regular all 7 days till your finish your 5-10kgs weight loss that counts. You can lose 9-10kgs in 3-4 months.

3. Besides this you must eat all 3 meals, breakfast, lunch and dinner as carbohydrate and protein balanced meals during the entire weight loss period. If not then you will not only lose fat but if the protein intake is not adequate in all 3 meals you will also lose muscle tissue along with fat and you will look aged and have lose, sagging, wrinkled skin after your weight loss. You must never substitute a meal with only fruits, only salads or only boiled vegetables or soups.