1st Day Workout & Diet Plan: How to reduce your body weight in 30 days: This is a traditional course with the help of which you will be able to loss your weight in 30 days. So the 1st day workout and diet plan is as follows.
1st Day Workout & Diet Plan: Weight Loss In 30 Days
Exercise In The Gym
Exercising in the gym keeps the body fit and active. There is a need to be physically active to avoid obesity, heart disease and diabetes. Along with this, physical activity also increases the energy level of the body. Not only this, physical activity also helps in repairing cells and tissues and keeping the body parts healthy. If you have also made up your mind to go to the gym, then you have to take care of some things on the first day itself.
If you do vigorous exercise on the first day in the gym, then you will not be able to stand on your feet on the second day. That's why we give you some suggestions which you should follow in any case. Do not punish your body on the first day of going to the gym, but do light exercise on that day. Also, warming up before exercising is very important, so don't forget this thing at all.
Follow These Rules On The First Day Of Gym
01. Don't go on an empty stomach, don't go on an empty stomach before a workout. Eat something that is easily digested. If you go on an empty stomach then you will feel dizzy while exercising.
02. Warm up If you do not warm up before working out, then there can be danger for you. You have to warm up your body before exercising so that you do not get hurt or sprained. Warming up makes the body flexible.
03. Before doing cardio, you should do some stretching. You should go through step by step process on the first day of gym. There is no strength left in the body by doing everything at once.
04. Do not lift weights Do not do weight lifting exercises on the first day as it may hurt your muscles. Despite this, walk on the treadmill or do workouts on the bicycle for about 3 weeks.
05. Don't overwork If you do all the hard work on the very first day, you will be very tired and your whole body will be shattered. Use your energy wisely on your first day at the gym.
1ST DAY EXERCISE
Today's exercise If you know how to swim, then there is no better exercise than this. If you do not know, then go out for morning walk in some green place. If you cannot do even this, then take refuge in yoga. Swimming or walking is also yoga.
Yoga
(Surya Namaskar Asana) The essence of all the asanas is hidden in Surya Namaskar. Surya Namaskar is the best of the Yogasanas. Almost all the asanas are included in this yoga. Surya Namaskar is capable of providing complete benefits to the seeker. By its practice, the body of the seeker becomes disease-free and healthy and becomes bright. Surya Namaskar is practiced in twelve positions. It also has two positions - first with the right leg and second with the left leg.
(01) First stand in the posture of caution. Then raise both the hands parallel to the shoulders and move both the palms upwards. The back sides of the palms should stick to each other. Then bring them to the front in the same position. After that, while rotating downwards, stand in the posture of Namaskar.
(02) While inhaling, stretch both the hands upwards by touching the ears and while bending backward from the waist, also bend the arms and neck backwards. This is considered to be a semi-circular position.
(03) In the third position, while exhaling slowly, bend forward. Hands go down along the neck, adjacent to the ears and touch the earth on the left and right sides of the feet. Keep knees straight. Stay in this position for a few moments. This position is called Pad Paschimottanasana or Padahastasana.
(04) In this position, keeping the palms on the ground, inhale and take the right leg backwards. Pull the chest and stretch it forward. Raise the neck. In this posture, the leg should be stretched straight back and the toe of the foot should remain standing. Stay in this position for some time.
(05) While exhaling slowly, move the left leg backward as well. The heels of both the feet should be together. Stretch the body backwards and try to touch the ankles to the earth. Raise the buttocks as high as possible. By bending the neck down, apply the chin to the throat.
(06) While inhaling, prostrate the body parallel to the earth, straight prostration and first put the knees, chest and chin on the earth. Raise the buttocks slightly. Exhale. Keep the speed of breathing normal.
(07) In this position, while inhaling slowly, pull the chest forward and straighten the hands. Move the neck backwards. Keep the knees touching the ground and the toes of the feet standing. This position is called the position of Bhujangasan.
(08) This position is similar to the fifth position. While we look at the toes of the feet while resting the chin on the neck.
(09) This position is similar to the fourth position. In this, bring the right leg taken back forward again.
(10) This situation is similar to the third situation. Then, bringing the left leg forward, again come to the position of Paschimottanasana.
(11) This situation is similar to the second situation. In which, while opening the feet Paschimottanasana and inhaling, move both the hands up. In the same position, move the hands backward, as well as bend the neck and waist backward, that is, come in the posture of Ardhachakrasana.
(12) This position will remain like the first position. Means the posture of salutation. After twelve postures, again stand in the position of rest. Now do this asana again. The first, second and third positions will remain in the same order, but in the fourth position, where the right leg was taken back earlier, now do this Surya Namaskar while taking the left leg back first.
Caution: Sadhaks with back and spine defects should not do this yoga. The third and fifth positions of Surya Namaskar are prohibited for patients with cervical and slip disc. If there is any serious disease, do Surya Namaskar only with the advice of a yoga doctor.
What To Take In Diet
Diet First of all, while reducing the amount of food, use salad more in the food. Instead of eating spicy and heavy food, eat broccoli, cabbages and many types of salads. Always keep the hunger of two breads and eat only two meals, the rest of the time don't eat anything. Drink water only after half an hour of having food. Make rules for eating Don't eat late at night.
Ayurvedic Tips
Drink water Many people cannot differentiate between being thirsty, tired and hungry and end up eating sugary or fatty foods. Always carry a water bottle with you and make sure that you drink water throughout the day. A person needs 6 to 8 glasses of water a day, although it depends on your weight and lifestyle. Make sure that you drink enough water throughout the day.
Home Remedies
Bottle Gourd Juice Bottle Gourd Juice This is a nutritious vegetable. Drinking it fills the stomach, it contains fiber and it cools the stomach. Drinking this keeps the stomach full for hours and obesity is also controlled.
Weight Loss Foods
Sprouted grains sprouting doubles the amount of nutrients in the grain. Gram, moong, soybean, peas etc. can be sprouted and eaten. Including sprouted grains in breakfast during the winter season is better in terms of health. You can also consume rich sprouts with soup or salad. Being accessible, cheap, easy to make and nutritious, consuming sprouted grains is beneficial for your body. Due to the abundance of vitamins, minerals, proteins, anti-oxidants etc., sprouted grains are also helpful in the digestion of our food.
High Calorie Food
If chocolates or fatty things are kept in the fridge, then mind a little and remove them. Do not store such things in the house, eating which can increase your calories. Do not drink cold drinks, because 500 ml of cold drinks contain 20 teaspoons of sugar, which increases obesity.
Aerobic Exercise
How to do aerobics You can do aerobics at any time, but if you make a regular schedule in the morning, benefits can be seen on many levels. Do aerobics exercise at least thrice a week. Do not keep a gap of more than two days between two sessions, especially if you want to lose weight. The intensity level of aerobics exercise should not be too high and not too low. These days, many new types of aerobics programs are also being taught, which can be done keeping in mind your convenience and exercise goals. Keep an exercise session to at least twenty minutes. According to the capacity, gradually it can be increased till sixty minutes. In the beginning, choose activities that you enjoy, such as swimming or cycling. These days many types of exercises done in water are taught. Aerobics exercises can be changed from time to time to beat boredom. Stretch the body for five to ten minutes before starting the exercise. Do not exercise if you have any other viral or respiratory infection. If you have chest pain during exercise, see a doctor immediately. Wear such clothes during aerobics, so that the skin gets air and there is no problem in movement.
Tips
Liquid juices and drinks If you are used to taking liquids before or after meals, you can consume buttermilk, lassi, curd and fruit juice even in this cold weather. Curd, buttermilk and fresh fruit juice are beneficial for your body. Lemon juice is helpful in reducing weight, dental care, fever, blood purification etc. in citrus fruits. Buttermilk taken after meals has less fat content than milk. If we talk about coconut water in liquid, then it contains a lot of potassium, which controls blood pressure and also increases the body's immunity. It contains less amount of carbohydrate, sugar and fat.