Here are 6 best exercises for weight loss.
Besides, these exercises also offer you longevity, strength, endurance, and agility.
1. Walking
2. Cycling
3. Running
4. Swimming
5. Climbing Stairs
6. Sooryanamaskaar
Arranged in the increasing order of difficulty.
Do any exercise at a moderate pace & it will strengthen your heart.
Do it vigorously, and it will transform you into a super human being.
Here is what I have observed about these exercises.
1. Walking
Extremely easy, and therefore you can keep on walking for longer durations.
If I am walking, I maintain that I am reading, and I usually study 4 hours every day.
You must walk at least 10,000 steps per day, at a faster pace.
The walking should cause you BREATHE HEAVILY.
However, I walk somewhere around 20 kilometers every day.
As far as possible walk barefoot.
2. Cycling
A bit difficult.
However, if you cannot get up early in the morning, call it a day.
There is no point in feeding too much CO2, CO, lead, dust, to your system.
Benefits? Same as walking.
3. Running
I do not know why, but I really hate running.
Even with my iron will, I could not manage to continue this for more than three weeks.
Perhaps my flat feet are responsible for it.
Or perhaps I cannot read while I am running.
Never run barefoot!
Extremely difficult
Extremely boring….!!!
4. Swimming
Fun!
Even if you cannot swim, just be around, and you will have a healthy heart.
Swimming exercises/massages every major muscle group moderately.
It gently REGULATES your blood pressure.
However, in winter, everything related to it becomes useless.
5. Climbing Stairs
A very good exercise.
Better than walking.
Strengthens your gluteal muscles, hamstrings, quadriceps, back, calves, abdominal muscles, and the mother of every muscle…. YOUR HEART.
It strengthens your core muscles and thus increases your overall strength.
It enhances the metabolism and therefore increases the caloric consumption even if you are resting.
Begin by climbing one flight of stairs and everyday increase it by one flight.
do not try to get out of it as soon as possible.
Let the activity take its time.
Do it at a moderate pace.
Feel the coolness of oxygen entering your nostrils and the warmth of CO2 and CO going out.
After you acquire the ability to climb 50 flights of stairs, it will become a sort of a meditation.
Do not go for more than 45 minutes in one session.
Grow some plants in the vicinity, and give a nice treat to your lungs, as well as your heart.
6. Sooryanamaskaar (Sun Namaskar)
The Father of all the exercises.
fat burner, muscle builder, oxygenates.
Sooryanamaskaars exercises every element of the Musculoskeletal System.
Not only it strengthens, it also stretches every muscle group and every joint.
Begin with 5 Sooryanamaskaars every day, plus 1 every week.
By the end of the year you should be able to do at least 50 Sooryanamaskaars in one go.
Within a year, your athletic ability will be no less than a professional athlete.
Always do it at a pace you are comfortable with.
If you are tired or if you are gasping for breath, Stop…!!!
Rest and once you gain breath, continue.
Least time consuming.
Most effective.
Best for overall health.
Do not continue any exercise for more than 6 months, or the very exercise bore you.
Change exercise according to the season. i.e avoid swimming in Winters. cycling in Rainy season, just follow these two specifications.
This was the exercise part.
In order to derive the maximum benefits of these exercises, you MUST also do these 4 things.
FIRST THING, Eat DALIYA (porridge).
Put Wheat 500 grams, bajara 500 grams, Rice 500 grams, Moong 500 grams, Sesame Seeds 50 grams, Ajwain 20 grams.
First roast all of these ingredients, then crush these things in a mixy.
For a single person who is physically exerting oneself for a better physique, 100 grams of dry daliya is sufficient.
Cook this 100 grams of daliya, with 500 mL of water.
Add seasonal vegetables. (I also put 100 grams of cheese in it).
This daliya is best to cut on calories. It will keep you full. It will also maintain your sugar/energy levels.
And it will provide you will all the nutrients you need.
SECOND THING, drink water 7% of your body weight.
If you are 100 KG, you must drink 7 liters of water.
If possible, drink hot water. The hotness should be such that you must be able to hold the vessel as long as you want.
THIRD THING, on Sundays, EAT whatever you like.
This is the MOST IMPORTANT thing.
SUCH TYPE OF INDULGENCE will keep you motivated, and you will not feel like an ASCETIC.
FOURTH THING, DO Kapaal Bhaati.
It will massage and cleanse your internal organs.
Begin Kapaal Bhati with 100 strokes, and gradually increase it to as much as 3600 strokes. With correct practice you will do 3600 in 60 minutes.
Do this religiously, and you will notice an enhancement in everything you are made of.
GENERAL GUIDELINES
Do a lot of stretching exercises pre and post workout.
Consume 10 grams of Triphala every day.
Consume 15 grams of Amla Choorna (Phyllanthus Emblica) every day.
Consume 20 grams of Isabgol (Psyllium Husk).
Psyllium husk is the richest source of fiber.
100 grams of Psyllium Husk= 50 grams of soluble fiber. Whereas, 100 grams of oat bran = 5 grams of soluble fiber.
However, before beginning anything, consult your physician first.
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