svasth weight ghataane kee kunjee dheemee, yadi aap bahut tez weight kam karate hain,weight ghataana chaahie., yadi aap mupht weight ka upayog kar rahe hain
How to Lose Weight and Gain Muscle
weight kam karana aur maansapeshiyon ka nirmaan karana donon chunauteepoorn hain. lekin ek svasth bhojan yojana aur ek naya kasarat dinacharya ke saath, aap ek hee samay mein donon ko poora kar sakate hain! bahut saare protein aur svasth charbs khao. isase aapako jim ko maarane aur kuchh weight uthaane kee oorja mil jaegee. aap jitana sambhav ho utana prabhaavee roop se vasa jalaane ke lie uchch teevrata antaraal prashikshan (hiit) ko shaamil karana chaahate hain.
Step-1
aahaar parivartan ke saath apana weight kam karana
how to lose weight naturally:
1.
apane aadarsh dainik kailoree sevan kee ganana karen. weight kam karane ke lie, aapako kailoree ghaata paida karane kee aavashyakata hai. isaka matalab hai ki aap upabhog karane se jyaada kailoree jalaane kee jaroorat hai. aap prati din kitane kailoree kee aavashyakata hai yah jaanane ke lie aap onalain kailakuletar ka upayog kar sakate hain. sabhee kee jarooraten alag-alag hain, isalie saamaany dishaanirdeshon ko dekhane ke bajaay kailakuletar ka upayog karen.
- ek baar jab aapaka anumaanit kailoree dishaanirdesh ho, to us sankhya se 300 kailoree ghataen. udaaharan ke lie, yadi kailakuletar sujhaav deta hai ki aapako prati din 1800 kailoree kee aavashyakata hai, to aap weight kam karane ke lie 1500 ka upabhog karana chaahenge.
- yaad rakhen ki kaam karane ke lie aapako bahut saaree oorja kee jaroorat hai, isalie kailoree mein bhaaree katautee karane kee yojana na banaen.
- apane poshan sambandhee aavashyakataon ke baare mein apane doktar se baat karen.
2.
sabase nutrients praapt karane ke lie poore foods chunen. aise foods chunen jo aapako oorja pradaan karen aur apane shareer ko jo chaahie use den. poore foods (foods jo anaprachaarit ya mushkil se sansaadhit hote hain) aapake shareer ke lie sabase achchha eendhan hain. ve weight kam karane mein bhee aapakee madad kar sakate hain, kyonki aamataur par sansaadhit foods on kee tulana mein kam vasa aur cheenee hotee hai. poore foods on ke udaaharanon mein shaamil hain:
- phal
- sabjiyaan
- phaliyaan
- kand
- saabut anaaj
3.
maansapeshiyon ko banaane aur poorn mahasoos karane ke lie apane protein ka sevan badhaen. jab aap apane kailoree sevan ko kam karate hain, to aapako maansapeshiyon ke nirmaan mein madad ke lie apane protein ka sevan badhaane kee aavashyakata ho sakatee hai. shareer ke weight ke prati paund (0.3 graam prati kilo weight ) ke prati 0.36 graam (0.013 auns) protein khaane ka lakshy rakhen. aap vibhinn prakaar ke svasth protein kha sakate hain jaise:
- murgee
- turkee
- sailman
- toona
- ande
- deyaree
4.
prati saptaah 1-2 elabeees khone ka lakshy rakhen. svasth weight ghataane kee kunjee dheemee aur sthir hai. isake alaava, yadi aap bahut tez weight kam karate hain, to aap maansapeshiyon ko bhee kho denge. aapaka lakshy prati saptaah 1-2 elabeees weight ghataana chaahie.
Step-2
taakat prashikshan ke saath maansapeshiyon ka nirmaan
how to lose weight fast and easy:
1.
maansapeshiyon ke nirmaan ke lie saptaah mein 3 baar 45 minat ke lie taakat tren. maansapeshiyon ko banaane ka sabase achchha tareeka weight bhaarottolan dinacharya shuroo karana hai. aap ya to mupht weight ya masheenon, ya donon ka mishran ka upayog kar sakate hain. prati saptaah 3 varkaut shedyool karen, aur lagabhag 45 minat tak tren karane kee yojana banaen.
pankti mein 3 satr karane ke bajaay vaikalpik din.
ek jim mein shaamil hone par vichaar karen. aapake paas aavashyak sabhee upakaranon tak pahunch hogee, saath hee ek karmachaaree jo aapako maargadarshan kar sakata hai.
how to lose weight fast without exercise:
2.
pratyek dinacharya mein pair abhyaas shaamil karen. aapake pair ek pramukh muscle samooh hain, isalie aap unhen prashikshit karate samay har baar kaam karana chaahate hain. yadi aap jim mein kaam kar rahe hain, to ek karmachaaree sadasy se aapako yah dikhaane ke lie kahen ki weight masheen kaise kaam karen. apane haimastring, kvaadrisip, aur aantarik aur baaharee jaanghon ka prayog karana sunishchit karen. yadi aap mupht weight ka upayog kar rahe hain, to aapako pratyek satr mein nimnalikhit kuchh abhyaas karana chaahie:
- skvaat
- lungais
- daiadlifts
3.
ek poorn kasarat paane ke lie donon push aur kheench abhyaas karen. apane kasarat se adhik gain uthaane ke lie, aap weight ko dhakka dena aur unhen kheenchana chaahate hain, taaki aap apanee maansapeshiyon ko sabhee konon se daba saken. prabhaavee push abhyaas mein bench pres aur ovarahed pres, saath hee traisap dubakee shaamil hain. kheenchen abhyaas mein panktiyaan aur pul ap shaamil hain.
- aapake dvaara upayog kie jaane vaale weight kee maatra aapake phitanes star par nirbhar karatee hai. aap 5 elabee weight se shuroo kar sakate hain, aur dheere-dheere aur jod sakate hain. set aur pratinidhi kee sankhya ke saath bhee yahee sach hai jo aapako poora karana chaahie. aam taur par, aap shaayad 10-12 pratinidhi aur 2-3 set ke saath shuroo karenge.
4.
pet kee maansapeshiyon ko banaane ke lie poorn kor abhyaas. rok haard pet paane ke lie, aapako apane kor ko kaam karane kee zaroorat hai. aisa karane se samagr taakat aur sthireekaran mein bhee madad milegee.
- apane dinacharya mein takht joden. satr mein 30 sekand ke lie ek phalak pakaane ke saath shuroo karen. dheere-dheere apana samay 2 minat tak badhaen. aap apanee vastuon ko kaam karane ke lie 1 sashastr said plaink mein bhee jod sakate hain.
- ghutane tekana latakao. jim mein ek sthir baar par lataka. apane ghutanon ko apanee chhaatee kee taraph uthao aur unhen 1 pratinidhi ke lie neeche neeche rakhen. aap keval ek samay mein ek jode ko karane mein saksham ho sakate hain, lekin aap set mein 10-12 karane ke lie apana raasta kaam kar sakate hain.
5.
apanee pragati ko traik karane ke lie ek prashikshan patrika rakhen. har baar jab aap kasarat karate hain, to likhen ki aap pratyek abhyaas ke kitane pratinidhi karate hain, aur weight kitane bhaaree the. aapake paas ek rikord hoga jahaan aapane shuruaat kee thee aur un kshetron ko not karen jahaan aapane sudhaar kiya hai. aap maanak notabuk ka upayog kar sakate hain ya apane nots rakhane ke lie aip ka upayog kar sakate hain.
6.
yadi aap weight prashikshan ke lie nae hain to trenar ke saath baithak par vichaar karen. weight ke saath kaam karate samay achchha phorm hona vaastav mein mahatvapoorn hai. yadi aap is prakaar ke kasarat ke lie nae hain, to trenar se paraamarsh karana ek achchha vichaar ho sakata hai. yadi aap jim mein kaam karate hain, to trenar ke saath satr sthaapit karane ke baare mein poochhen.
kaee jim ek maanaarth praarambhik satr kee peshakash karenge.
- ek niyamit prashikshak aapake bajat se baahar ho sakata hai, aur yah theek hai. aap kis mahaan prapatr kee tarah dikhane ke baare mein sochane ke lie onalain sammaanit sroton se veediyo dekh sakate hain. achchhe sroton mein eseeee prashikshan veediyo, bhautik chikitsak aur kenesiyolojist dvaara banae gae veediyo, aur pramaanit vyaktigat prashikshakon ke veediyo shaamil hain.
7.
chot ko rokane mein madad karane ke lie kheenchane shaamil. pratyek kasarat ke baad khinchaav karane ke lie ek bindu banao. pratyek satr mein 5-10 minat ke lie lakshy. aapako apane shareer mein har maansapeshiyon ko phailaane kee zaroorat nahin hai, lekin un dinon se tanaav mukt karana sunishchit karen jinhen aapane us din kaam kiya tha.
- apane pairon ko phailaane ke lie saral pair kee angulee sparsh karen.
- kandhe ke star par seedhe apanee baahon ko kheenchen taaki tee kee tarah dikhen. apane hatheliyon ko chhat kee taraph uthaen. apanee baahon ko tee sthiti mein rakhate hue dheere-dheere apane hatheliyon ko tal ke neeche ghumaen. ek pal ke lie khinchaav pakado, phir apane hatheliyon ko chhat kee or ghumaen. pratyek disha mein is khinchaav ko 4-5 baar doharaen.
Step-3
Adding HIIT Workouts to Your Routine
How to lose weight naturally at home fast:
1.
hiit ke lie lambe kaardiyo satr svaip karen. hiit satr aapake dil kee dar praapt karane aur aapako vasa jalane vaale kshetr mein jaldee laane ke lie ek shaanadaar tareeka hai. ye ek badhiya vikalp hain, kyonki lambe kaardiyo satr bahut see kailoree jala sakate hain, lekin ve maansapeshiyon ke saath-saath vasa bhee tod sakate hain. jab aap maansapeshiyon ko banaane aur ek hee samay mein weight kam karane kee soch rahe hain, to hiit varkauts aapakee sarvashreshth shart hain.
2.
3-5 minat ke lie garm ho jao. dheere-dheere shuroo hone se aapake shareer ko kasarat mein aasaanee den. garm karane ke roop mein koee bhee saral abhyaas chunen, aur apane antaraal shuroo karane se pahale kuchh minat ke lie ise karen. aap shaayad:
- ek billee / gaay pravaah ke maadhyam se le jaen
- haath sarkal aur sving karo
- apane pairon ko aage aur peechhe ghumaen
- dheere-dheere rassee koodo
3.
60 sekand ke lie apane sabase kathin bindu par kaam karen. isase koee phark nahin padata ki aap 60 sekand ke lie kya karate hain. yah sirph maayane rakhata hai ki aap svayan ko 60 sekand ke lie poorn seema tak daba rahe hain. jaahir hai, aapako saans lene mein saksham hona chaahie, lekin poorn vaakyon mein baat karana bahut mushkil hona chaahie. apane phon par ek taimar set karen ya dekhen taaki aap jaanate hon ki samay kab hai. shaamil karane ke lie mahaan abhyaas mein shaamil hain:
- paarshv phephade
- koodata jaik
- laghu-daud
4.
dheere-dheere 2-4 minat ke lie theek ho jao. ab aap thode samay ke lie apanee hrday gati vaapas lena chaahate hain. aap kaam karate rahenge, bas ek hee gati se nahin. in rikavaree avadhi ke dauraan, aap seet-ap ya push-ap kar sakate hain, tredamil par chal sakate hain, ya ek sthir baik par ek sabhy gati se savaaree kar sakate hain. aap jalatee huee kailoree rakhana chaahate hain, lekin apanee saans aur taakat vaapas lena chaahate hain.
5.
sarvottam parinaamon ke lie prati saptaah 1-3 hiit varkaut poorn karen. aadarsh roop mein, aapako prati saptaah 2-3 20-30 minat ke satr ka lakshy rakhana chaahie. vaikalpik din, taaki aap 1 din aur agale hiit shakti prashikshan kar saken.
- varkauts ke maadhyam se aapako maargadarshan karane ke lie aap apane phon par hiit aips daunalod kar sakate hain.
- kaee jim hiit kakshaen pradaan karate hain, yadi samooh abhyaas aapakee baat hai.
- supar uchch teevrata workouts aapake dil tanaav kar sakate hain. yadi aap apane hiit kasarat ke dauraan apanee adhikatam hrday gati ka 80% hissa praapt karate hain, to prati saptaah ek baar unhen seemit karane ke lie apane dil ka samay punarpraapt karane aur taakat banaane ke lie seemit karen.
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