Diet and exercise plan

Diet and exercise plan to help you lose up to 4 kgs in 1 month


Diet and exercise plan

Being fit is the new sexy and with more than one-third of the world population being obese (yes, obese not overweight), people are going crazy wanting to lose weight. As we know regular workout when followed with a healthy diet leads to effective weight loss. So, here is a workout circuit which when repeated three to four times in a day along with a healthy diet can help you lose up to 4 kilos in 1 month.

Lateral jumps: To perform this exercise, stand straight with your feet together and fist clasped. Now jump a little and take your right leg behind your left bending a little from your torso and keeping the left leg at the same position. Do the same on the other side. Repeat 15 times on each side.

Reverse Lunges: Reverse lunges are just the reverse form of lunges, as the name suggests. To perform reverse lunges, take one leg backwards instead of front. Make sure both your knees form an angle of 90 degrees and your back is straight when you are in the position.

Burpees: Burpees is one exercise that can help you with everything, be it weight loss, toning, building strength, endurance or stamina.

To perform the exercise, stand straight with your feet hip-width apart. Now, jump in the air pulling your feet apart and both the hands up in the air. Now, go down with your hands just in front of your feet on the ground while kicking your feet back and arms straight like you do in a plank position. From the plank position, jump back to the starting position. Repeat 7-10 times.

Jumping jacks: One of the most effective exercises, jumping jacks is easy to perform. To do this exercise, stand straight with your feet a little wide apart. Taking a jump, open your arms and widen your legs now come back to the original position. Do this with as high intensity as you can. Repeat 25 times.

Side hops: Get on your fours and keeping your hands at the same position move your lower body with a jump first towards your right hand and then towards your left. Repeat 15 times on each side.

Plank twists: Get into the basic plank position with your elbows on the floor. Keeping your body in the same position, start moving from your torso towards your right and towards your left, without touching the floor. Repeat each side 30 times.

Plank punches: Come into the basic plank position with your elbows on the floor. Now keeping the right hand on the floor, punch from your left hand in the front. Do the same with the right hand. Repeat 20 times with each hand.

Plank crunches: Come into a plank position with your elbows on the ground and fingers clenched together. Now, push your hips upwards, just the way you do in a downward dog position. Come back to the plank position and repeat 10 times.

Disclaimer: The weight loss diet and workout mentioned in this article are generic in nature. Please consult a certified trainer and nutritionist before trying it. Find out what works best for your body.


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