Please refer to my earlier post on the diet and the recommended energy foods.
Here is my morning exercise regimen that recommend for the corporate executives:
1. Day 1: Jog on treadmill for 30 minutes, followed by 10 minutes of cross-trainer OR cycling (on fat-burning setting). Take additional 10 minutes of Abs.
2. Day 2: Jog. for 30 minutes. Go for 20 minutes of upper body exercise preferably free weight dumbell for upper and lower chest and arms.
3. Day 3: Jog for 30 minutes, followed by 10 minutes of half sit ups and leg raise. Go for additional 10 minutes of lower abs leg raise.
4. Day 4: Easy Jog for 20 minutes. Go for ten minutes of steam. Take it as a rest and recuperation day.
5. Day 5: Same as for day 1.
6. Day 6: Same as for day 2.
7. Day 7: Total Rest (enjoy with friends and family, catch that book or movie)
Trying to follow the above regimen and reaching almost 50% of it. 'll post my before and after results after two months. Let Me know your comments if you have the better exercise regimen that have yielded results.
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Sanjay,
ReplyDeleteI recommend exercising outdoors (running) as much as possible but if the weather isn't good, obviously one should do indoor training. The most effective, instant weight loss, strength training and cardio training scheme I know of includes swimming and yoga:
- day 1: swimming, at least 30 min
- day 2: running, at least 30 min, 15 min weight training with ab crunches
- day 3: swimming, yoga
- day 4: running, Pilates
- day 5: swimming, yoga
- day 6: running, 15 min weight training with ab crunches
- day 7: yoga
Pilates is great for strengthening the core muscles (middle of the body) and the legs. Yoga is great for overall strength, stretching of muscles and developing balance (important as we grow older).
Diet: no meat for a month, no bread, lots of grains, lentils, quinoa (instead of rice because quinoa has protein and is rich in fiber), piles of vegetables and fruits