Try these measures to get back your body in shape.
Increased weight is one of the most striking problems of today's era. Especially the maximum of the people living in cities is vulnerable to obesity. While the problem is growing day by day, there are also ways to cure this disease. You will be surprised to know, but most of the measures we are told to lose weight are indeed wrong. Obesity has everything to do with calories and exercise, and the funny thing is that it is not so difficult to lose weight. If you have already thought that you have to reduce weight (obesity), then try these measures given below.
Day One and Two: Back, Chest, Legs, Shoulders, Triceps, Biceps
- Barbell Bench Press (Chest exercise)– 4 sets of 8 reps
- Lat-pulldowns (Back exercise) – 4 sets of 10 reps
- Seated Dumbbell Press (Shoulder exercise) – 4 sets of 10 reps
- Leg Extensions (Leg exercise) – 4 sets of 10 reps
- Barbell Bicep Curls (Biceps) – 3 sets of 10 reps
- Triceps Rope Pushdowns (Triceps) – 3 sets of 15 reps
Day Three and Four: Legs, Biceps, Triceps, Back, Chest, Shoulder
- Leg Press Machine (Leg exercise) – 4 sets of 8 reps
- Overhead Bar Extensions (Triceps) – 3 sets of 20 reps
- EZ Bar Curls (Biceps) – 4 sets of 10 reps
- Machine Chest Press (Chest exercise) – 4 sets of 10 reps
- T-Bar Row (Back exercise) – 4 sets of 10 reps
- Lateral Raises (Shoulder exercise) – 3 sets of 20 reps
Day Five and Six: Back, Shoulders, Chest, Shoulders, Triceps, Legs, Biceps
- EZ Bar Upright Rows (Shoulder exercise) – 3 sets of 15 reps
- Close-Grip Pulldowns (Back exercise) – 4 sets of 12 reps
- Cable Fly (Chest exercise) – 4 sets of 10 reps
- Lunges (Leg exercise) – 3 sets of 10 reps per leg
- Skullcrushers (Triceps) – 3 sets of 15 reps
- Hammer Curls (Biceps) – 3 sets of 12 reps
Easy tips to lose weight
- A healthy diet is the basis of our health. If it does not contain whole vitamins and minerals, then there will be craving to eat something again and again. It is better that you should ask the doctor for the right multivitamin. By the way, research also proves that such supplements help in weight loss.
- Many people quit eating and drinking to lose weight. But doing so can be harmful. If you want to reduce obesity, instead of staying hungry, it is essential that when you feel famished, then you must eat food and eat it adequately. But do not reduce fat with carbohydrate reduction. You can take butter, ghee etc. in limited quantity.
- It is essential that whatever effort you are making, monitor it seriously. So that you know what is making a difference and what is not, for this, measure the waist with an inch tip once a week and note how many inches you have reduced.
- If you are taking any medicine, then take information about all the elements present in it. There are many medicines whose use also leads to weight gain. In such a situation, a review of medications is necessary.
- If you think that eating and drinking only affects weight, then tell you that it is not. Excess stress and less sleep also lead to weight gain. Do not eat anything that contains artificial sugar.
- Losing weight is a long process for which you need to be regular for some time. Only then you will be able to get better results.
Read more articles on Exercise and Fitness
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