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Salads are of many kinds. Thanks to the surge of salad bars and cafe, people now understand just how versatile salad can be; that it need not be all about lettuce, tomatoes and cucumber. Salads can be as fun as you want them to be. One of the best ways to make salad is to throw in all the seasonal goodness in it. With winters upon us, we are seeing a plethora of fruits and vegetables in our kitchen pantry. The seasonal cameos by these fruits and veggies are special, which is why we try to make most of out of them while they are around. If you are not in a mood to cook anything elaborate, you can incorporate them in a bright and peppy salad; like this carrot and orange salad that has winter written all over it!

(Also Read:Weight Loss: A Four-Ingredient Wonder Drink To Boost Digestion And Weight Loss)

If you have been trying to lose weight, you know there is no magic spell which could give you a slimmer waistline overnight. You have to revamp your diet, and eating seasonal produce may amp up your weight-loss journey. Seasonal foods help fortify you with a range of antioxidants and most of these foods are a treasure of vital vitamins and minerals too. Carrot and orange are two winter staples we have our hearts set on, right now.

Carrots are packed with lutein and vitamin A, which makes them incredible for eyes. They also contain beauty mineral silica that may help boost your skin health. Oranges too are packed with vitamin C; the potent antioxidant helps fight free radical activity. Free radical activity leads to ageing and dull skin.

(Also Read:Weight Loss: 5 Healthy Diet Facts That Anyone Wanting To Lose Weight Must Know)

Free radical activity leads to ageing and dull skin

Both carrot and orange are packed with dietary fibre. Fibre helps induce feeling of satiety. If you feel full, chances of binging and mindless eating reduces to a great extent. Thus, if you eat more mindfully, and in regulated portions, you are quite likely to lose weight faster. Additionally, carrot and orange are also super low in calories. Less number of calories coupled with high nutrition, make them an ideal addition to a weight loss diet.

(Also Read:Barley Water For Weight Loss: How Does Jau Help You Lose Weight?)

Both carrot and orange are packed with dietary fibre.

This recipe of carrot and orange salad is easy to make and super healthy. You do not even need too many ingredients to make it. You would only need carrot, orange, garlic, parsley, salt and ground pepper.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

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This Carrot And Orange Salad May Help You Lose Weight And Give You A Glowing Skin - NDTV Food

Green tea is considered as one of the best beverages for weight loss as it helps detoxification and boosts metabolism. As it has low calorie, it can be an idle replacement for coffee and tea.

Those who want to lose weight fast should add green tea to their daily diet. Check below as to when and how to have green tea for your weight loss goal.

Green Tea for Weight Loss

It is believed that one should have 2 to 3 cups of green tea a day but the amount varies from person to person.

If possible, use green tea leaves instead of green tea bags. While making the tea, dont overheat it as it may damage the catechins.

As ones metabolism rate is higher during the day, it is often suggested that green tea should be taken after having breakfast and lunch.

Some Side Effects of Green Tea

When one drinks green tea on an empty stomach, it may lead to stomach ache and nauseous symptoms.

Green tea can lead to dehydration and in case of excessive consumption it may cause reduce iron level in the body.

Some people have also complained of headache after consuming the tea. Besides, it is believed that green tea affects people on medications.

(The content is just for informative purpose and one should always consult a doctor before taking up any type of weight-loss regime)

Excerpt from:
Weight Loss: Green Tea To Burn Fat & Its Side Effects - Odisha Television Ltd.

We are constantly bombarded with ads about healthy weight loss showing pictures of healthy diets. But how healthy are these items in reality? It is easy to get confused about the health status of store-bought products. Lets discuss some of the most popular foods that are advertised as healthy, but are not as beneficial as you may think.

If you turn the packaging and read the ingredients, you may find that most of these products are not whole wheat. These grains have been pulverized into very fine flour; thus, they have the same effect on your blood sugar levels as their refined counterparts. Whole wheat bread can have thesame glycemic indexas white bread.

Another thing about wheat is that it is very different than the wheat our grandparents consumed. Todays wheat is deprivedof a lot of nutrientslike zinc, iron, copper, and magnesium. Modern wheat is genetically made, so that is high-yielding, but the concentration of minerals in the ground has remained the same.

Put the word vitamin together with water, the two crucial ingredients for our health, and you can bet that this product is filled with only benefits for your health. But this cannot be further from the truth. Just like fruit juices, vitamin waters are loaded with added sugars. Although fruit juices are perceived as superior to soft drinks, they both contain a similar amount of sugars per cup (20 26 grams). The items advertised as 100% fruit barely have any fruit at all.

When it comes to vitamin water, it contains about 32 grams of sugar per 20 ounces, which is around 50% less than the above mentioned sugary drinks. But if we examine the sweetener that is put in these drinks, we may find that in the US, Vitaminwater is sweetened with crystalline fructose and sucrose, also called cane sugar. Crystalline fructose is pure fructose, which is even worse for your health. This closer look at ingredients leads us to the answer that a bottle of Vitaminwater in the US may harbor the same amount offructoseas a bottle of regular Coke.

There is one alternative to this: Eat a piece of fruit. Not only is it beneficial to your health, but it is alsobeneficial to the Planets health.

All of these health and energy foods are nothing butrefined sugars, grains, artificial chemicals, even those marketed towards children. Some granola bars can contain even 15 grams of sugar per serving, which means around four tablespoons of sugar.Dietary guidelinesrecommend ten percent of total calories to come from added sugars for someone following a 2, 000-calorie diet.

This applies to almost anything that is low fat. The truth is that when a company takes out a vital ingredient, that means that they have to add something else as a substitute so that the product will keep its original flavor. This substitute is usually sugar. The thing is that a lot of weight loss companies are trying to sell their products by making people believe that fat is harmful to your body and to lose weight, you must cut out all the fats. Although this is true for processed fats, some healthy sources of fat can improve your health and help with weight loss.Peanuts are a good source of these healthy fats. Healthy fats are not harmful. They are the source of fuel for your body. Opting for natural, full-fat peanut butter is much better than its low-fat counterpart.

We have all seen the salads sold as a healthy option at a fast-food restaurant. Sometimes they can be healthy, but in some fast-food joints, that is certainly not the case. The unhealthy truth about these salads does not concern the vegetables in it, but the dressings. Lets take one of the most popular fast-food restaurants out there: McDonalds. They have a line of salads that are being advertised as very healthy, but they contain a shocking amount of calories (730), 53 grams of fat, and1400 milligrams of sodium. That means that the McDonalds salad is unhealthier than their big mac.

Guest Contributor Bio: Nemanja Marinkoff is editor-in-chief at BornCute.com and WalkJogRun.net. Hes a marketing expert, and hes interested in all things related to basketball. He also loves marzipan, although his wife hates it. You can find him on Twitter.

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Some of the common food items that you can have to break your fast are as follows:

1. Smoothies: Spinach, beetroot, vegetable smoothies are packed with nutrients and fiber, which is good for an easy bowel movement after fasting for a fixed period.

2. Nuts: Dates, apricots, walnuts are considered excellent when trying to lose weight. You can have a handful of nuts and glass of warm water to break your fast.

3. Soups: Soups are loaded with proteins, minerals and easy-digestible carbs. Tomato, vegetable, cauliflower and chicken soups are some of the healthy options.

4. Fruits: Seasonal fruits are also excellent options. Fruits are loaded with fiber and nutrients and control your craving for sweet stuff.

5. Fermented foods: Yogurt or kefir are considered excellent when trying to lose weight.

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Weight loss: This is the right way to break your intermittent fast - Times of India

Looking to lose weight, get in shape, tone up and generally crush your fitness goals in 2020? We know that even the most motivated people can be undermined by a lack of time. The will may be there there but family, work and everything else means the time is not.

To defeat that, you need to optimise your home workout, and a great way to burn calories fast and hence burn belly fat is with a home cycling setup. If you dont want to lose the time trial, Wattbike Atom is the ultimate home cycling setup.

(Image credit: Wattbike)

(Image credit: Wattbike)

(Image credit: Wattbike)

(Image credit: Wattbike)

(Image credit: Wattbike)

(Image credit: Wattbike)

So, we know how it is. Youre always meaning to get real about getting in shape soonshortly any time now. But family and work commitments make it tough. You can join a gym, but you do you have the time or inclination to drag yourself there 3 times per week? And do you really want to go running or road cycling when its raining, or the kids need to be picked up from school?

Wattbike Atom is perfect for the time-poor, over-fed and under-exercised. It can provide workouts from beginner-level to gruellingly intense and gives awesome insights into your fitness journey along the way. It's built like a warship, but takes up way less room. In fact, with a footprint of just L 39.4" x W 19.7" x H 59.1" you can put the Wattbike Atom anywhere. Its award-winning design (an iF World Design Award, no less) also means it looks stunning from all angles, wherever it resides.

The Wattbike Atom's footprint is as small as the name suggests

(Image credit: Wattbike)

A version of the Wattbike Pro/Trainer (found in gyms, health clubs and elite level workout centres in the NFL, NBA, MLB and NHL) designed for domestic use, the Atom is actually very similar to its sibling. It has a very slightly lower maximum resistance, but take it from us, unless youre a champion road cyclist, the Wattbike Atom is plenty intense enough for you.

We all want to be the best, fittest, healthiest versions of ourselves. The quality of cardio and muscle workout you get from a Wattbike Atom means you can achieve that without needing hours of time, in terms of either travelling or exercising. Its always there in your home, ready for you to train whenever is convenient for you.

You can sit down on a Wattbike Atom and blast it, and youll easily burn 1,000 calories in an hour. However, the Atom is also a sophisticated and versatile training tool that offers perhaps the most essential part of any workout, if its to maintain your interest: variety.

Just add a tablet for instant motivation

(Image credit: Wattbike)

The Wattbike Hub app, which is absolutely free to use when you buy a Wattbike Atom, is packed with training plans and preset workouts, from climbs and endurance tests to sprints, and most of them can be done in under an hour, indeed a lot of the HIIT workouts are around half that. Racing against yourself is harder than you might think, but Wattbike offers you a world of competitors and challenges.

Thats thanks to its class-leading connected features, letting you take on all the top training and racing apps, from Zwift to TrainingPeaks. You can even sign up to live classes from the likes of Peloton for a whole other type of workout.

As youd expect from such a pro-level bit of kit, Wattbike Atom is serious about training data. Metrics are tracked with incredible accuracy - theyve got it down to just +/- 2%. The killer USPs here include Wattbikes Pedal Effectiveness Score and Ergo mode.

Pedal Effectiveness Score, as the name suggests, shows you how efficient (or not) your pedaling is, in real time, with scores for both the right and left pedals. The challenging Ergo Mode challenges you to set a desired power output as high as you dare, then whacks up the resistance as your cadence decreases (or vice versa).

If youre serious about getting fit and healthy in 2020, Wattbike Atom is serious about helping you hit your goals, and its surprisingly affordable.

The Wattbike Atom comes with a 2 year guarantee, a 30 day return period, free delivery and is available now!

Wattbike Atom: New Year weight loss for the time poor

(Image credit: Wattbike)

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Lose weight in 2020: the ultimate fat burning weapon for the time poor - T3

If firming up your midsection is on your to-do list, you're not alone. Getting rid of stubborn belly fat is one of the most common goals for people looking to lose weight and get fit.

And while targeted fat loss or spot reduction does not work, you can tighten and tone this area along with the rest of your body by exercising and following a healthy diet.

Reducing belly fat is often more challenging than dropping inches from other parts of the body because doing so relies heavily on diet, says Caley Crawford, NASM CPT, and Director of Education for Row House.

"We often think if we do enough sit-ups, then we'll get a flatter stomach; however, abs also happen in the kitchen," says Crawford. "So, if you're looking to lose belly fat, it's crucial that you partner a strong and healthy diet with your exercise routine," she says.

You'll also need to consider your age and genes. According to the Mayo Clinic, they can play a small role in where you store fat. That's why adhering to a healthy, balanced diet (with little or no processed carbohydrates) along with your exercise program is critical to get rid of stubborn belly fat.

While it's true that core-specific exercises are a great way to fire-up your abs, performing strength training moves for your entire body may help you reach your goal of torching belly fat faster than if you just focus on abdominal exercises.

"Doing core-focused exercises like sit-ups and flutter kicks are always a great way to get some extra definition in your abdominals; however, functional, full-body movements strengthen and tone your core just as much," says Crawford.

For example, doing a squat works your quads, but it also involves maintaining a stable trunk, which requires your abdominal muscles to contract. Other exercises like lunges, rows, and push-ups also require your abdominal muscles to work in a coordinated fashion with the other muscles you're stressing. So, in all, you're still getting a core exercise even though you may feel it more in the glutes, back, or chest.

Firm abs don't just happen by accident. In addition to full-body workouts, there are several ways to target your abdominal muscles. Three popular exercises to start with include side planks with a knee drive, hollow holds, and alternating straight-leg toe touches. Advanced fitness levels can swap out the alternating straight-leg toe touches for Turkish get-ups.

Here's a core workout you can perform at home or at the gym, including moves that target your upper and lower body.

How to do it: Crawford says to complete each exercise for the recommended amount of reps before moving to the next move. For a complete workout, do 3 rounds total. For an extra challenge, consider adding a set of dumbbells.

Warm-up: 3 to 5 minutes of rowing without the foot straps (this fires up the core even more). Start slow, and be sure to keep your toes connected to the footplate. If you don't have access to a rowing machine, warm-up with a stationary bike, treadmill, or walking in place.

Exercise 1: 15 to 20 reps of squats + arms reach up overhead

Exercise 2: 10 to 15 reps of tempo push-ups (3 counts down, 1 count up)

Exercise 3: 10 to 15 reps each leg of side plank + knee drives (In a side plank, bring the top knee to meet the elbow and lengthen)

Exercise 4: 10 to 15 alternating straight-leg toe touches

Exercise 5: 30 seconds of a hollow hold

If you do this workout three times a week, Crawford says you should start to feel results in about six to eight weeks. "You'll feel stronger first, then you'll start to see progress in your performance, and then you'll start to see results," says Crawford.

If you're unfamiliar with these exercises, here's how to do them:

Side plank + knee drive

Alternating straight-leg toe touches

Hollow Hold

Original post:
What exercises burn belly fat, and how to do them at home - INSIDER

Having eggs for breakfast is a great way to start your dayespecially if you are trying to lose weight. Because they are low in calories but rich in protein and nutrients, eggs are a diet-friendly option that can keep you on the right track. To make them even more weight loss friendly, try adding a spice to your eggs that can jumpstart your metabolism.

Specifically, adding a touch of cayenne pepper to your eggs can help give it more flavor and weight loss benefits.

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Cayenne pepper is a great spice for weight loss, making it the perfect addition to your favorite egg dish.

According to Healthline, "The capsaicin in cayenne peppers has metabolism-boosting properties."

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This metabolism boost works by increasing the number of calories you burn throughout the day.

"[Capsaicin] helps increase the amount of heat your body produces, making you burn more calories per day. It does this through a process called diet-induced thermogenesis, which causes an increase in your metabolism,"Healthlinecontinues.

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Additionally, cayenne pepper may help to reduce your appetite--making you feel full for longer.

Likewise, if you are trying to control how much you are eating, this is a great way to restrict unnecessary snacking.

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With that in mind, sprinkling some cayenne on top of your eggs in the morning could prove to be very beneficial to your weight loss journey.

Cayenne pepper has other health benefits as well, such as aiding in digestion, improving blood pressure, and alleviating pain.

Excerpt from:
The One Spice Doctors Say You Should ALWAYS Cook With Your Eggs To Boost Your Metabolism and Lose Weight Fast - SheFinds

Charleston, WV, Jan. 22, 2020 (GLOBE NEWSWIRE) -- Its no secret that carbohydrates are a major factor when it comes to weight loss. Most diets will place an emphasis on proteins and vegetables while minimizing carb intake in order to reduce blood sugar spikes as well as eliminate excess sugars from the body. Despite how it seems, carbohydrates arent inherently bad. Carbs are units of energy that are needed for physical activity, but weight issues occur when energy output isnt enough to burn off extra carbs. At that point, they become stored in the body as glycogen in the liver and muscle, ultimately converting to body fat. While many diets such as keto and diabetic dieting recommend reducing carb intake to very low amounts, carb cycling is a great option for people who routinely utilize carbs for energy to fuel physical activity.

Telemedicine weight loss provider - Diet Demand utilizes a low carb diet followed by carb cycling for many patients who need quick weight loss results for health reasons. Diet Demands Medical Director Dr. Tom Burns states, When you go on lowcarbdiets, your glycogen tank will empty after a few days so you can enter ketosis. Maintaining a lowcarbintake can be helpful in these earlier stages to keep blood sugar and insulin better regulated which can aid in fat loss. However, Dr. Burns notes that over time the decrease incarbscan cause changes in hormone levels and it can be difficult to make gains in lean body mass when glycogen stores andcarbintake is low.

This is wherecarbcyclingcan come into play, he states. This approach is originally targeted at athletes trying to become leaner but still wish to maintain and build muscle mass which is a very difficult balance to strike. On training days, the athlete will increasecarbintake to create an anabolic environment and provide glucose and glycogen to the muscle tissue. Then during non-training days dietarycarbswill be decreased, and the glycogen tank will start to empty again creating the environment of low glucose and glycogen which can help with fat loss. For non-athletes, longer intervals between filling the glycogen tank can be helpful for initial fat loss with the occasional glycogen re-fill orcarbcycling. Diet Demand uses this method with obese patients to allow them to continue losing weight over longer periods of time without plateaus, muscle loss or excessive hormone changes.Muscle preservation is particularly important in overall health and weight maintenance as it burns fat and increases dexterity, balance and youthfulness in general.

Get a FREE Diet Demand consultation to assess your need for safe and quick low-carb diet results by visiting https: http://www.dietdemand.com/ to complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. DietDemands physicians all received specialized training in nutritional science and fast weight loss. DietDemand reviews each patients health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop. Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patients age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state of the art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of DietDemand patients report incredible weight loss results with the majority losing 20 or more pounds per month.

At DietDemand, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available six days per week to answer questions, offer suggestions, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to DietDemand for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.

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About the Company:

DietDemand is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, DietDemand has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long-term weight loss.

DietDemand Contact Information:

Providing care across the USA

Headquarters:

Escondido, CA

(888) 786-9568

info@dietdemand.com

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Diet Demand Utilizes Carb Cycling & Low-Carb Dieting Combination to Help Patients Achieve Fast Weight Loss - Yahoo Finance

Finding a weight-loss plan on which you can be successful may require some trial and error. Research suggests you'll have better luck finding a strategy that works for you, if you avoid these five common pitfalls:

Only counting calories -- Calorie intake is important to monitor when losing weight, but it takes more than that. You have to adjust both diet and exercise. While modifying your diet is vital, studies show that maintaining weight loss is achieved through regular exercise.

Choosing the wrong reward -- If you choose a caloric snack as a reward after exercise, you may not be burning enough calories to achieve your weight-loss goals. Consider non-caloric rewards, such as taking a warm bath, watching a movie or shopping with a friend.

Thinking weight training bulks you up -- Studies show that incorporating resistance training is the most efficient way to prevent and overcome excess weight.

Setting unrealistic goals -- Set goals that are smaller, more manageable and offer early visible signs of success. Even moderate weight loss -- such as 5 to 10 percent of your body weight -- can lead to health benefits.

Going too fast too soon -- To maintain a lifestyle change, start slowly. Add 10 minutes a day of exercise. Go for a walk after dinner instead of watching TV. Break up your exercise into shorter time periods during the day. If you start out pledging to exercise an hour a day, six days a week, you run the risk of getting injured or burned out.

Exercise for life

Aim for two hours and 30 minutes of aerobic exercise per week. Don't let this number overwhelm you. Use these tips to make it happen.

Make a plan. Look at your calendar each week and schedule daily exercise.

Include a friend. Having a workout buddy will help you stay motivated and make your workouts more fun.

Switch it up. From walking and biking to weight lifting and yoga, switch up favorite activities throughout the week to keep your exercise plan from becoming mundane.

Be sure to talk with your provider before starting an exercise program. The providers at Siloam Springs Family Medicine are accepting new patients and walk-ins are welcome. If you would like to schedule an appointment, contact Siloam Springs Family Medicine at 479-215-3035.

Everything counts

Exercise alone will not achieve weight-loss results. Healthy eating plays an essential role in every successful weight-loss strategy. A few simple changes can help you lose weight and keep it off.

Aim for smaller portions.

Choose foods higher in fiber.

Eat more vegetables and fruit.

Avoid foods that include empty calories, such as desserts and sugary drinks.

Keep a food journal to become more aware of what you are eating.

Community on 01/22/2020

Print Headline: Five common weight-loss pitfalls

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HEALTHY LIVING: Five common weight-loss pitfalls - NWAOnline

While there are no shortcuts to lose weight and get ripped in a record-breaking time, there are many diverse weight loss plans and routines that you can club together to work in your favour. Much like what 25-year-old Himanshu Sharma did to lose 58 kgs and trim from 120 kgs (with a body fat percentage of 45 per cent) to 62 kgs (with a body fat percentage of 9 per cent).

Sharma says, I mixed a lot of approaches as it wasn't just about losing weight faster; it was more about staying and being healthy. He also adds that there was no real motivation for him to lose weight in the beginning but an upcoming trip made him want to get fit. I was going to Thailand and had actually just decided to lose some weight before it. However, nothing happened overnight or even in the one month I had prior to this trip. But when I came back, I started working on myself because it gave me a good feeling. After that, for the next 6 months, I worked really hard to get in shape without taking any breaks and gaining knowledge on fitness via the internet. Consequently, the results started reflecting and then the motivation to do even better followed. Below, he highlights the weight loss plan that helped him get in shape - a mixture of multiple different sustainable dietary changes.

I started my journey with cleaning my diet slowly and also eating whole foods and protein-rich meals. During the same time I also completely ignored processed foods and started indulging in body weight and HIIT interval training.

After following this routine for a couple of months, I learned about the caloric deficit diet and started following it along with strength training in the gym.

A caloric deficit diet is a specific diet pattern that revolves around the number of calories you consume in a day. According to Healthline, the concept is based on the idea that as long as you eat fewer calories than you burn, youre bound to lose weight.

This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need to create without harming your health.

The deficit can then be created by cutting down empty calories and unhealthy fats. Keep in mind that the number of calories required to create a deficit is different for different body types. You can calculate yours online via a calorie calculator.

Sharma says that he didn't follow any specific diet chart to achieve this and instead made his diet around his schedule. I followed this diet for a few months and then started following a Low Carb diet (Not Keto but less carbs) for about 3 months. During this phase, cardio became a small part of my training routine, which comprised Sprints mixed with HIIT or Swimming. I love to mix a lot of training styles together as your body never gets used to it and you will not hit a plateau. Below, he highlights his general workout schedule that went hand in hand with these changing diets.

I used to workout 7 days a week or until I felt there was a need for rest. This is what my General workout schedule looked like:

Legs:

Squats - (60-70% of My one rep max ) x 8-10 reps | 5 sets

Jumping squats - Until Failure.

Lunges 5 sets of 10 Reps - Comfortable weight

Core:

Hollow Body Holds - 15 sec x 5 Sets

Planks - 1 Min hold - 4 Sets

Hanging Raises - 5 Sets x 10 Reps

Weighted Sit Ups with Hold (Grab a barbell, get in tuck position and lift your upper body till your knees and arms extended, HOLD)

Balance:

Single Leg RDL - Light weight + Holds

One leg Balance HOLD (Alternating)

Chest:

Flat Bench Press - 5 Sets of 15 Reps ( 30-40 % of 1 Rep max)

Decline Dumbbell press - 5 Sets of 10 Reps (Comfortable weight)

Bar Dips - 4-5 Sets of 10 (Bodyweight)

Cable Flyes with Contraction (Light weight) - 5 sets of 10-11 Reps

Triceps:

Rope Pushdowns 3 Sets of 10 Reps

Skull Crushers : 3 Sets of 10 Reps - Light weight

Wednesdays: Back and Cardio

Back:

Deadlift- Warmup (Empty Bar)

50-60% of 1 rep max - 4 Sets of 10 Reps (I mix sumo and Conventional)

Lat Pull Downs - Comfortable weight - 5 Sets of 8-10 Reps (Squeeze)

Cable Row - 4 Sets of 8-10 Reps

Cardio:

Rowing (Row machine ) - 1 min x 5 With Rest Intervals

PullUps with Burpees (As many as possible)

Front Dumbbell Raise - Comfortable weight - 10 reps x 4 Sets

Barbell Military Press - 8 -10 Reps x 3 Sets

Barbell Curls (Full Range of Motion) - Comfortable Weight - 10-15 Reps x 3 Sets

Cable Front Raise for Deltoids with Slight pause - Light weight - 10 Reps x 3 Sets

Side Lying leg raises - 10 sets x 10 reps (Alternate Legs)

Stiff Leg Deadlift - 10 Reps x 4 Sets

Glute Machine - Hip Adduction and Abduction - Comfortable weight - 10 Reps x 3 Sets each

Sprints with rest - 30- 40 sec at 85% intensity

Battle ropes

Body Holds

HandStand Practices, etc

At the end of my transformation, I weighed 62 kgs at 9% body fat (July 2018 - July 2019). Now, I am doing body recomposition and am currently at 72 kgs with 12% body fat. But as far as maintenance goes, once you know how it works it's easy but consistency is the key.

-Identify your food. Cleanse your diet, eat whole natural foods, and less processed food. Start working out, it will boost your energy and enthusiasm and be at it, results will come!

-Make time for exercise. Don't run after fad diets and shortcuts, it will do more harm than good. It's a slow and steady process.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Weight loss: How to lose weight like this guy who lost 58 kgs by following this diverse yet sustainable routine - GQ India

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