How I lost weights in 5 months from 98Kg

Make a habit, don't over do everything and have patience with your body.

1. Walk/Run in 15 minutes 4x to 5x a week.

2. Lifthing Weights : 4x to 5x a week.

3. Drink 2 - 3 Liters a day

4. Intermittent fastting 18:6

5. Eat more Protein and fiber

6. 7-8 Hours sleep a day

7. Limit my sugar intake

Do this Every Day To Lose Weight

 Daily  Workout Routine

1. Mountain climbers 

2. Jump Squats

3. Digging For Sand

4. Downkey Kick

5. Elbow To Forearm (Plank)

6. Bicep Dips

7. Burpess

Tabata for Weight Loss: High-Intensity Training for Optimal Results

What is Tabata Training?

Tabata training is a high-intensity interval training (HIIT) technique that was developed by Dr. Izumi Tabata, a Japanese scientist. It involves short bursts of intense exercise followed by brief rest periods. A typical Tabata workout lasts for only four minutes but can deliver significant results in terms of weight loss and overall fitness.

How Does Tabata Help with Weight Loss?

1. Increased Caloric Burn: Tabata workouts are designed to maximize calorie burn in a short amount of time. The intense exercises performed during the high-intensity intervals increase the heart rate and metabolism, leading to a higher caloric expenditure both during and after the workout. This increased caloric burn contributes to weight loss.
2. Fat Burning: Tabata training primarily targets fat stores in the body. The short bursts of intense exercise push the body to its limits, triggering the release of fatty acids from fat cells. This promotes fat oxidation and helps in reducing body fat percentage.
3. Muscle Preservation: One common concern with weight loss is the loss of muscle mass. Tabata training helps preserve lean muscle mass while promoting fat loss. The intense exercises stimulate muscle fibers and promote muscle growth and strength. This helps maintain a toned and defined physique while shedding unwanted body fat.
4. Metabolic Boost: Tabata workouts have been shown to increase the metabolic rate significantly. The intense intervals push the body to its maximum capacity, causing a spike in the metabolic rate. This elevated metabolism continues even after the workout, leading to an extended period of calorie burning. The increased metabolic rate contributes to weight loss by creating a calorie deficit.

Designing an Effective Tabata Workout for Weight Loss

To maximize weight loss through Tabata training, it is important to design an effective workout routine. Here are some key considerations:

1. Exercise Selection: Choose compound exercises that target multiple muscle groups simultaneously. Examples include burpees, squat jumps, mountain climbers, and high knees. These exercises engage a large number of muscles, increasing the overall caloric expenditure.

Intensity and Duration: Each Tabata round consists of 20 seconds of maximum effort followed by 10 seconds of rest, repeated for a total of eight rounds (4 minutes). Maintain a high intensity throughout the exercise intervals to reap maximum benefits.

1. Progressive Overload: As you progress in your Tabata training, gradually increase the difficulty or intensity of the exercises. This can be achieved by adding weights, performing advanced variations, or increasing the number of rounds.
2. Proper Form and Safety: Pay close attention to maintaining proper form during the exercises to prevent injuries. If you're new to Tabata training or have any health concerns, consult a fitness professional before starting the program.

The Benefits of Tabata for Weight Loss

1. Time Efficiency: Tabata workouts are incredibly time-efficient. With just four minutes of intense exercise, you can achieve results comparable to longer cardio sessions. This makes it an excellent option for those with busy schedules.
2. Versatility: Tabata training can be performed using various exercises, making it suitable for different fitness levels and preferences. It can be done with bodyweight exercises or using equipment such as dumbbells, kettlebells, or resistance bands.
3. Cardiovascular Endurance: Tabata workouts improve cardiovascular endurance due to the intense nature of the exercises. Over time, this can lead to increased stamina and overall fitness.
4. Mental Toughness: Tabata training pushes you out of your comfort zone, challenging your mental resilience. The short bursts of intense exercise teach you to push through physical and mental barriers, fostering a sense of determination and mental toughness.

How to lose weight 105 Kg to 75 kg

Losing weight in a healthy and sustainable manner requires a combination of a balanced diet and regular physical activity. Here are some steps you can follow to work towards your weight loss goal:

1. Set realistic goals: 

Aim for a gradual weight loss of 0.5-1 kg (1-2 pounds) per week. Losing weight too quickly can be unhealthy and difficult to maintain.

2. Consult a healthcare professional: It's always a good idea to consult with a doctor or a registered dietitian before starting any weight loss program. They can provide personalized advice based on your specific needs and health conditions.

3. Create a calorie deficit: Weight loss occurs when you consume fewer calories than you burn. Calculate your daily calorie needs and create a calorie deficit of around 500-1000 calories per day. This can be achieved through a combination of dietary changes and increased physical activity.

4. Eat a balanced diet: Focus on consuming nutrient-dense foods that are low in calories but high in vitamins, minerals, and fiber. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. Avoid or limit sugary and processed foods.

5. Practice portion control: Be mindful of your portion sizes to avoid overeating. Use smaller plates and bowls, and pay attention to your body's hunger and fullness cues.

6. Stay hydrated: Drink an adequate amount of water throughout the day. Sometimes, we confuse thirst with hunger, so staying hydrated can help prevent unnecessary snacking.

7. Be physically active: Engage in regular physical activity to burn calories and improve your overall fitness. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, cycling, or swimming. Additionally, incorporate strength training exercises to build muscle, which can help boost your metabolism.

8. Monitor your progress: Keep track of your food intake, exercise, and weight loss progress. This can help you stay accountable and make adjustments if needed.

9. Get support: Enlist the support of family and friends or consider joining a weight loss support group. Having a support system can provide motivation and encouragement along your journey.

Remember, weight loss is a gradual process, and it's essential to prioritize your overall health and well-being. Focus on making sustainable lifestyle changes rather than resorting to crash diets or extreme measures.

How to Lose Weight in 10 Minutes a Day

In today's fast-paced world, finding time for extensive workout sessions or adopting strict diet plans can be challenging. However, if you're looking to lose weight and improve your overall health, incorporating small changes into your daily routine can make a significant difference. In this article, we will explore effective ways to lose weight in just 10 minutes a day, allowing you to gradually achieve your weight loss goals without overwhelming yourself.

High-Intensity Interval Training (HIIT):

High-Intensity Interval Training, or HIIT, is a time-efficient exercise method that combines short bursts of intense activity with brief recovery periods. HIIT workouts have been proven to be effective in burning calories and boosting metabolism. In just 10 minutes, you can perform exercises like burpees, jumping jacks, mountain climbers, or high knees. Alternate between 30 seconds of intense exercise and 30 seconds of rest. Repeat this cycle for the entire 10-minute duration to maximize fat burning and cardiovascular benefits.

Tabata Workouts:

Tabata training is a form of high-intensity interval training that follows a specific structure. Each Tabata session consists of eight rounds of 20 seconds of intense exercise followed by 10 seconds of rest. These workouts can be customized according to your preferences and fitness level. Exercises such as squats, lunges, push-ups, or cycling can be incorporated. Performing Tabata workouts for 10 minutes a day can elevate your heart rate, promote fat burning, and improve muscular endurance.

Circuit Training:

Circuit training involves performing a series of exercises consecutively, targeting different muscle groups without rest in between. By engaging multiple muscle groups simultaneously, circuit training can effectively burn calories and enhance overall strength. Design a circuit of exercises that include activities like squats, push-ups, planks, jumping jacks, or dumbbell exercises. Allocate one minute to each exercise, and aim to complete as many repetitions as possible within that timeframe. Repeat the circuit for 10 minutes to experience a full-body workout while maximizing calorie burn.

Stair Climbing:

Utilizing stairs can be a fantastic way to burn calories and tone your lower body. Find a set of stairs, whether it's at your home, office building, or a nearby park, and incorporate stair climbing into your daily routine. In just 10 minutes, climb the stairs repeatedly, focusing on maintaining a steady pace. Stair climbing engages multiple muscle groups, increases heart rate, and promotes calorie expenditure, making it an excellent short-duration workout for weight loss.

Jump Rope:

Jumping rope is a classic cardiovascular exercise that can be done virtually anywhere and requires minimal equipment. A 10-minute jump rope session can provide an intense full-body workout, burning calories and improving coordination. Begin with a moderate pace and gradually increase the intensity. Challenge yourself by incorporating variations such as high knees, double unders, or alternating footwork. Jumping rope regularly can help you shed excess weight and enhance your overall fitness level.

While longer workout sessions may not always be feasible, incorporating 10 minutes of exercise into your daily routine can have a significant impact on your weight loss journey. By engaging in high-intensity workouts like HIIT, Tabata, circuit training, or activities such as stair climbing and jump rope, you can burn calories, boost metabolism, and improve your overall fitness level. Remember, consistency is key when it comes to achieving sustainable weight loss. So, start small, stay committed, and watch as those 10 minutes a day gradually lead to positive changes in your body and overall well-being.