cardio,  Diet,  Fat Loss,  Health and Fitness Knowledge

Motapa Kaise Kam kare : 03 Asan Tarike

motapa kaise kam kareMotapa Kaise kam kare : 03 Asan tarike

Motapa kaise Kam Kare :03 Asan tarike, Ji haan doston is article mein main apke saath share karunga Motapa kaise kam kare jinhe karke aap kuch hi hafto mein pet ki charbi ko kam kar sakte hai.

Doston aaj ke time pe hum sab kahin na kahin busy hote ja rahe hai aur is karan hamara pet nikalne mein deri nahi lagti . Hum workout ya exercises nahi kar pate aur dheere dheere motape ka shikar ho jate hai. Isi karan logon mein depression aata hai aur wo dheere dheere apna self confidence bhi khone lagte hai. Doston fat loss karne ka ek asan concept hota hai Maintenance calories se kam calories consume karna. Yahan main apke saath share karunga motapa kaise kam kare .

01. Morning mein Khali pet cardio kare:-

Doston hamesha se hum sunte aa rahe hai ki subha exercise karne se sehat acchi rehti hai . Doston iske peeche kuch scientific reason hai jaise ki apka mood accha rehta hai, aap kisi stress mein nahi hote, aap thake hue nahi hote aur apki energy levels bhi high hote hai. Khali pet exercise karna na sirf hame poore din accha mahsoos karwata hai balki ye ek bahut asan tarika hai agar aap pet ki charbi ko ghatana chahte hai to.

Doston Subha hamara pet khali hota hai aur glycogen stores bilkul khali hota hai. Lekin hamari body ko workout karne ke liye energy ki jaroorat hoti hai .Hamari body ka primary energy source carbohydrates jaise rice, oats, whole wheat ,brown bread, sweet potato se ata hai.Morning mein  Body mein khana na hone ki wajah se  hamari body dusre energy sources ki talash karti hai.

Isi liye hamari body fat ko energy ke liye use karti hai aur fat ko burn karne lagti hai. Khali pet cardio wo log bhi apnate hai Jinko 06 pack abs chahiye hoti hai.

Khali pet cardio se pehle dhyan rakhein ki aap kuch bhi consume na karein. Agar aapko workout karne ka motivation nahi mil raha to aap workout se 20 minute pehle black coffee pee sakte hai. Is se focus badhta hai aur ye ek accha pre workout bhi hai. Workout ke dauran pani peete rahein jo apko hydrated rakhega . Workout ke baad ek balanced diet jisme protein ,carbohydrates aur fats consume karein.

Aap ane workout mein running, jogging, rope skipping ,weightlifting aur HIIT cardio include karein. Dheere dheere workout ki intensity badhaye kyunki hamari body kisi ek cheez ki adat daal leti hai aur fir results dena band kar deti hai. Apni limits ko push karein aur results dekhein.

Yaad rakhein doston ki apko patience rakhna hoga aur motivation banaye rakhna hoga ek acchi body ke liye. Aap mere diye hue kuch workout mere pichle article se dekh sakte hai . Inhe apni exercise mein shamil karein aur 06-08 hafte mein acche results dekhein. Aayie ab chalte hai Motapa kaise Kam kare ke dusre tarike ki taraf.

02. Intermittent fasting karein:-

Ji haan doston ye ek naya aur bahut asan tarika hai pet ki charbi kam karne ka . Jaisa ki naam se pata chalta hai Intermittent fasting mein aap din ke 24 ghante mein se kuch ghante ke period mein apni sari calories consume karte hai jise hum bolte hai feasting aur baki time bhooke rehte hai jise hum bolte hai fasting. Generally 03 tarike ki intermittent fasting ki window hoti hai 16-08 , 18-06 aur 20-04.

Main Apko suggest karunga ki aap 16-08 wali diet follow karein ,maine bhi isi diet se results achieve kiye hai aur ise kuch hafte karne par aap fat tezi se kam kar sakte hai.

Is diet mein aap 16 ghante tak kuch nahi khate aur fir baki 08 ghante mein apni calories consume karte hai. Doston motapa kam karne ke liye apko apni maintainance calories se kam consume karna hota hai . For example:-

Agar Apko maintainance calories 2000 hai . Yahan se apni calories calculate karein. To apki pehle hafte 200 calories kam consume karne hai i.e. 1800. Ye 1800 caloriues apko 08 ghante mein consume karne hai aur baki time bhooke rehna hai. Aap apna time period apne convenience se decide kar sakte hai jaise 12P.M se 08 P.M Feasting and 08 P.M Se agle din 12 P.M tak fasting.

Intemittent fasting ke benifits:-

Intemittent fasting mein hum 16 hours of fasting mein calories burn kar sakte hai. Jo humne 08 ghante mein consume kiya hai us se hame energy milti hai . Hum over eating se bachte hai. Ye un logon ke liye bahut accha hai jinke paas regular meals banane ka time nahi hai. Isme aap kam samay mein jyada fat loss kar sakte hai agar aap ise continue 06-08 hafte tak follow karte hai.

Iska sabse bada benifit un logon ke liye hai jinse khane mein parhej nahi ho pata. Aap isme cheat meals bhi le sakte hai lekin dhyan rahe ki aap apni calories se jyada consume na karein . Subha apki body jyada fat burn karti hai jaisa ki maine apko 01st point mein bataya. To 12 baje tak aap kuch bhi kaam karein apki body fat loss state mein hi rahenge.

Intermittent fasting mein kya khaye:

Intemittent fasting ki pehli diet mein aap fruits add karein ,fruits apke glycogen stores ko fulfill karenge . Uske baad aap ek balanced meal consume karein jisme protein ,carbohydrate aur fats ki sahi matra ho . Apni 08 ghante ki diet ko 03-04 parts mein devide karein aur koshish karein ki apni protein requirements ko complete karein( 01 gram per pound of body weight).Aap protein ki requirement ko puri karne ke liye whey protein bhi add kar sakte hai.

Guys apne workout ko subha ke liye plan karein kyunki apka goal fat loss karna hai aur subha aap jyada body fat burn kar payenge. Apne workout mein weight training include karein jaise squats , deadlifts ,bench press, military press jo ki compound movements kehlate hai unhe add karein. Is se aap har muscle group to ek saath train kar pate hai aur jyada calories burn hoti hai. In exercise se aap apni strength aur muscle ko bhi grow karte hai. Jo log sham ka workout karna pasand karte hai wo apni last meal se pehle workout karein aur workout ko is tarah plan karein ki apne apna pre workout meal 01 ghante pehle consume kiya hua ho.

Doston intermittent fasting mein kuch din aap uncomfortable feel kar sakte hain kyunki apne apni normal diet ko change kiya hai par do se teen din mein apko adat hi jayegi. Iska ek disadvantage jo maine mahsoos kiya ki aapko apni social life mein compromise karna padta hai jaise 08 baje ke baad aap khana nahi kha sakte ,party nahi kar sakte . Iske liye apko apni fasting window apne hisab se set karni hogi jaise 02-10 P.M ke beech feasting aur fir fasting . To ye apko decide karna hai ki kis window mein apko fast rakhna hai aur kis window mein apko food consume karna hai.

Chaliye doston Motapa kaise kam kare mei akhri tarika discuss karte hai.

3. Apni diet ko sahi karein:-

Doston motapa ya pet ki charbi kam karne ke liye hume workout ke saath saath acchi diet consume karna bhi bahut jaroori hai . Yahan main apke saath share karunga diet plan jo intemittent fasting karke fat burn karna chahte hai aur unke liye jo normal way mein fat burn karna chate hai.

Diet (Intermittent fasting)

Morning :- ek cup black coffee jo fat burn karne mein madad karti hai aur metabolism increase karti hai

1st meal:- Fruits(Apple and banana)

2nd meal:- Brown rice , Chicken breast,Curd ,vegetable salad  for non vegetarians  and brown rice , paneer curry,Lentils(dal),curd and veggies for vegetarians.

3rd meal (preworkout):- sweetpotato and 05 egg whites or oatmeal with banana and honey

4th meal Post workout :- whey protein shake or 05 egg whites

Last meal:- 03 Chapati ,Dal and any green vegetable for vegetarians , 03 Chapati Chicken brest or fish along with vegetable salad for non vegetarians.

 

Diet unke liye jo normal tarike se fat loss karna chahte hai:

Morning:- ek cup black coffee

1st meal:- Oatmeal with banana and honey

2nd meal:-same as diet in intermittent fasting.

3rd meal:- sweetpotato and 05 egg whites or oatmeal with banana and honey

4th meal Post workout :- whey protein shake or 05 egg whites

5th Meal:- 03 Chapati ,Dal and any green vegetable for vegetarians , 03 Chapati Chicken brest or fish along with vegetable salad for non vegetarians.

Last Meal:-almonds +Curd with casein protein and an orange

Note: Doston apni progress ko har din empty stomach weight karke track karein. Is se aap motivated rahenge aur apni diet mein variations kar sakte hai jis se apki fat loss journey mein help milegi. Guys ye do meal plan follow karke aap apni fat loss journey ko asan bana sakte hai. Guys yaad rakhein ki fat loss ke liye jaroori nahi aap hamesha clean diet hi follow karein. But aap is baat ka dhyan rakhein ki apki calorie exceed na kare warna aap kabhi motapa kam nahi kar payenge. To doston ye tha motapa kaise kam kare : 03 asan tarike .

 

 

 

 

 

 

I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If  you need any assistance and guidance related to health and fitness. Contact us.

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