Download - Original Weight Reduction Method
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GOALS
Weight reductionIncreasing cardio respiratory capacity
Endurance training.
Resistance training
HEALTHY BODYMIND &SOUL
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WAYS TO ACHIEVE
STEP 1 CARDIO
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STEP 2 STRENGHTLEG CURL
Sit on apparatus with back against padded back support. Place
back of lower leg on top of padded lever. Secure lap pad againstthigh just above knees. Grasp handles on lap support.
ExecutionPull lever to back of thighs by flexing knees. Return lever until
knees are straight. Repeat
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BENCH PRESSLie supine on bench. Grasp bar with overhand and slightly wider
than shoulder width grip. Arch back, extend hips, and position
feet back flat on floor. Dismount barbell from rack over chest.lower weight to lower chest. Press bar upward until arms are
extended. Repeat.
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TREADMILL WALKINGStep onto deck of treadmill and grasp rails. Straddle belt by
standing on sides of treadmill. Attach safety tether. Select"quick start" or enter program. Walk, keeping pace with
treadmill
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ELLIPTICAL CROSS TRAINERStep on pedal platforms and grasp handle bars on each arm
lever. Select "quick start" or enter program.Pedal forward while alternating the arm levers back and forth.
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HIP ABDUCTION STRNGTHEN
Stand in front of low pulley facing to one side.
Attach cable cuff to far ankle. Step out away from
stack and grasp ballet bar. Stand on near foot andallow far leg to cross in front.
Move leg to opposite side of low pulley by abduction
hip. Return and repeat. Turn around and continue
with opposite leg.
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LYING HIP EXTENSION
Lie on floor or mat. Place one leg straight and bend
the other leg with foot flat on floor or mat. Place
arms down on mat to each side of hips. Execution:Raise body by extended hip of bent leg, keeping
extended leg and hip straight. Return to original
position lowering body with extended leg and hip
straight. Repeat and continue with opposite sides.
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WEIGHTED BALL CRUNCH
Sit on exercise ball. Walk forward on ball and lie back
on ball with shoulders and head hanging off and knees
and hips bent. Gently hyperextend back to contour ofball. Hold plate behind neck or on chest with both
hands or use no weight. Flex waist to raise upper
torso. Return to original position. Repeat.
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STEP MILL WALKING
Step onto stairs and grasp hand rails. Select "quick
start" or enter program.Climb stairs to keep pace with machine.
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STEP 3
FLEXIBILTY WITH SPIRITUALITY !!
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CARDIO TRAINING 12 weeksWEEK How many
times to
do
TIME TYPE (If you go to gym follow this
regimen for weight loss)
1 3 15 8 min8 min--treadmill,2 mintreadmill,2 min bike,5minbike,5minellipticalelliptical
2 3 15 8 min8 min--treadmil,2 mintreadmil,2 minbike,5minbike,5minellipticalelliptical
3 3 15 8 min8 min treadmill,2 mintreadmill,2 min bike,5minbike,5min
ellipticalelliptical4 3 20 12 min treadmill,3 min12 min treadmill,3 min bike,5minbike,5min
ellipticalelliptical
5 3 20 12 min12 mintreadmill,3mintreadmill,3minbike,5minbike,5minellipticalelliptical
6 3 20 12min12mintreadmil,3mintreadmil,3minbike,5minbike,5minellipticalelliptical
7 3 25 15min15mintreadmill,3mintreadmill,3minbike,5minbike,5minellipticalelliptical
8 3 25 15min15min treadmill,3mintreadmill,3minbike,7 minbike,7 minellipticalelliptical
9 3 25 15milltreadmill,3min15milltreadmill,3min--bike,7 minbike,7 min ellipticalelliptical
10 4 30 20min20mintreadmil,5mintreadmil,5minbike,5 min ellipticalbike,5 min elliptical
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PRECAUTIONS FOR EXERCISE Do not exercise vigorously soon after eating. Wait at least 2
hours. Eating increases the blood flow requirements ofthe intestinal tract. During vigorous exercise, thedemand of the muscles for blood may exceed the abilityof the circulation to supply both the bowel and themuscles, depriving organs of blood, resulting in cramps,
nausea, or faintness. Warm up. Aerobic exercise should always be started
with a proper warm-up. Begin the exercise session withfive minutes of very slow movement and then graduallyincrease the intensity to the desired level.
Cool down. Following a higher intensity bout of aerobicexercise slow down and continue to move for 5additional minutes to allow heart rate and blood pressureto gradually diminish.
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Cont.
Wear proper clothing and shoes. Dress in loose-fitting,comfortable clothes made of porous materialappropriate for the weather. Use sweat suits only for
warmth. Never use exercise clothing made ofrubberized, nonporous material. In direct sunlight,wear light-colored clothing and a cap. Wear shoesdesigned for exercise (e.g., walking or jogging shoes).
Start slowly and progress gradually. Allow time to adapt.
Enjoy your work out . Do not take stress .
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IDEAL DIETARY REGIME BY HARVARDPUBLIC HEALTH
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CONT.. Eat small meals every few hours (2.5 to 4 hours) or eat 3
meals and 2 or 3 snacks distributed throughout the day Exchange List for food groups
Eat 3 food groups every meal
Eat 2 food groups every snack
Plan meals around moderate or intense exercise Plan snack or meal 1 to 2 hours before
Eat high carbohydrates meal very soon after.
Exercise
carbohydrates and quality proteins inapproximately a 4:1 ratio
post-workout meal should be 10 - 20% of totaldaily caloric intake
eat a Starch or Fruit exchange for carbohydrates
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Eat protein every meal and snack
Eat lower fat Meat or Meat Substitute or Milk exchange
Combine foods to compliment proteins Eat legumes (beans, peas, lentils, peanuts) with grains,
seeds, or nuts
Eat grains with milk or cheese.
Eat fruits or vegetables every meal and snack Eat a variety of fruits and vegetables
Vegetable and Fruit Color Codes
Eat vitamin C rich foods
At least 1 serving a day
Citrus fruit, tomatoes, fresh melons, strawberries
Eat cruciferous vegetables (cabbage family)
At least 3 servings per week
Cabbage, broccoli, Brussels sprouts, kohlrabi, cauliflower
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Eat vitamin A rich foods
At least 1 serving every other day
Dark leafy greens, and dark yellow foods Eat foods with fiber
Whole grains, vegetables, fruit, and legumes (beans, peas,lentils)
Eat calcium rich foods Milk, yogurt, cheese
Green leafy vegetables, kelp, bean sprouts, tofu, garbanzo beans, cannedsalmon, sardines, or jack mackerel (with tiny bone particles), oysters, figs,almonds, chestnuts, filberts, sesame seeds.
Make lower fat and healthier fat choices Cook with little or no oil
Roast, bake, broil, grill, poach, steam, or boil instead of frying
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Keep saturated fat intake low
Eat leaner meats or meat substitutes
Remove skin from poultry
Lower fat milk and yogurt
Choose lower fat snacks
Limit hydrogenated fat (used in products to increase shelflife)
Consume moderate poly-unsaturated
salad dressing, mayonnaise, corn oil, safflower oil
Consume mono-unsaturated fats
olive oil, canola oil, peanut oil, olives, avocado, almonds,
cashews, pecans, peanuts, sesame seeds
Include Omega-3 fats
fatty fish, flax seed, walnuts
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Limit refined foods
White bread and cereals, soda pop, sweets, alcohol
Eat whole foods whenever possible
Limit cured and smoked products
Salt-cured, smoked, nitrite cured foods Avoid plastic food andbeverage containers
Particularly when choosing and storing acidic foods or foods
containing fats Especially when heating food in microwave
Also avoid commercially canned foods and aluminum cans withplastic linings
**Eat a variety of foods from each food groupevery day
Try new foods
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Inside of You
Lies more PowerMore Strength
More Determination
Than .You Ever CouldImagine .