Fat v/s Muscle Mass
The main difference between fat
and muscle is that muscle is denser than fat. In other words, one pound of fat
tissue has more volume than one pound of muscle tissue. Furthermore, fat tissue
utilizes less amount of calories while muscle tissue utilizes a higher amount
of calories.
Fat and muscle are two types of
tissues in the body. They are important in the metabolism and maintenance of a
healthy body.
o Fat:-
~ A natural oily substance
occurring in natural bodies, especially when deposited as a layer under the
skin or around certain organs.
~ Color: Brown to Yellow.
~ Types: Subcutaneous Fat and
Visceral Fat.
~ Less dense.
~ Has a more volume.
~ Uses lower amount of calories
during metabolism.
~ Important to maintain body
temperature and to maintain healthy skin and hair.
~ Normal level: 10-30% of body
fat.
~ The low-fat diet, ketogenic
diet, etc. will reduce the amount of fat in the body.
o Muscle:-
~ A band or bundle of fibrous
tissue in a human or animal body that has the ability to contract, producing
movement in or maintaining the position of parts of the body.
~ Color: Red
~ Types:-Smooth muscle, heart
muscle, and skeletal muscle.
~ Denser
~ Has a less volume
~ Uses a higher amount of
calories during metabolism.
~ Important to provide structural
support, movement of body parts, and to store glucose.
~ Normal level: 30-55% of muscle.
~ Strength training exercise will
increase muscle mass.
~ The high-protein diet and
lose-carbohydrates diet will increase muscle mass.
Types of body fat:-
o Essential
body fat
~ This is
very important body fat that you should need to be get rid off, because this
particularly body fat surrounds your organ, nerves and acts a protective layer
to them, and it’s constitutes to be the 3% of the whole body fat
o Visceral
fat
~ It
surrounds your internal body organs especially your mid section of the body. If
you possess a high amount of visceral fat then you are tend to be insulin
resistant, i.e., you can’t consume too much carbohydrates otherwise visceral
fat increases, you might have problem in organs.
~ This fat
is metabolically very active, i.e., if you start exercising or dieting then
cutting of this fat is very easy. If you had ever done a BCA test (body
consumption analysis test) then you might know, it tells us about all these
kinds of fats and stuffs, in which some people tend to lose weight while
dieting or exercising without any noticeable difference in the layer of fat,
i.e., the visible body fat, that’s because it’s visceral that they had been
cutting off.
o Subcutaneous
layer of fat
~ The fat
below the skin layer which shows or saggyness or our fatty personality, and our
body is made in such a way that whenever we eat something the first layer of
fat that comes to the body is subcutaneous layer of fat, and when we exercise
it goes in the last.
o Stubborn
body fat
~ Located
both in different regions regarding to gender, in males mostly the lower belly
fat region, whereas for females mostly in thighs and hips.
Why Metabolism is
important?
· What is
metabolism?
In
Simple Words, metabolism is how efficient your body is to produce energy. For
example there are two persons A and B Both are of same age, same height, both
have same daily calorie intake , both perform same type of exercises, but still
person A loses more fat than person B, this is because his metabolism is high,
in short, metabolism is the deciding factor for your digestion, nutrient
absorption and fat burning.
So, if
you have problems in sleeping, or whole day tiredness, or weakness, no energy
during exercises, so this might be because of damaged metabolism, in which body
isn’t efficient to produce energy from the food intake, as a result digestive
system also weakens.
Your
body doesn’t care that you want to build abs, biceps, or toned back. Your body
basically functions on some survival mechanisms, and you have to respect those,
if you don’t give enough nutrients, then the body will backfire, and rejects
fat loss, instead it tries to store fat, and as we all know gaining fat is easy
but losing is one hell of kind task to perform, and ultimately it loses muscle
also, and the more you lose muscle mass - the weaker your metabolism becomes.
#EXTRA INFO:-
Reverse dieting is one of the oldest methods that competitive
athletes have used to repair and boost their metabolism after a cut. In this
method you slowly increase the calories and your macros like carbohydrates and
fats week after week but in a structured way which increases and fixes your
damaged metabolism due to severe calorie restriction and low carbohydrates high
protein diets for prolonged period
o And
Factors that will promote your fat loss after repaired metabolism:-
~ Caloric
deficit (i.e. when slowly and steadily increasing the food intake,
we bring all the fats, proteins, carbohydrates, but we never crossed the
maintenance calorie level).
~ Muscle
building (we almost finished cardio and switched it with weight
training. This directly promoted muscle mass build up. More muscle – more
metabolism – more fat loss.
~ Thermogenic
effect of food (i.e. the body uses some portion of your food intake as
energy to break down that food, assimilating it, processing it then and taking
it your muscles. For example, you took 100 calories, and if you have a slow
metabolism, then your thermogenic food effect is less, and for example
(hypothetically), here only 2 calories would be consumed to break that food.
And if you have a fast metabolism, then your thermogenic effect of
food is more, and for example (hypothetically), here 10
calories would be consumed to break that food.
~ NEAT (Non
Exercise Activity Thermogenesis)
The Period excluding workout, in which we perform day to day task,
that also includes calorie consumption, our body needs some of the nutrients
during all this time period to balance the energy input and output, and if you
have a fast metabolism then your body can be consuming as much as double
calories as compared to that one with slow metabolism.
· Symptoms
of chronic metabolic damage:-
~ Poor
workout and athletic performance.
~ Dieting
and still gaining weight.
~ Severe
fatigue
~ Gut
issues
~ Poor
sleep
~ Irritability,
mood swings, increase anxiety, depression.
~ For
females, disruption or inconsistent menstruation cycle.
~ Excessive
cravings for food.
~ Low
libido, less desire for sex or bad errection.
~ You start
sweating a lot, or cold hands.
~ Immune
system pretty low.
Metabolism is made up of 3
things:-
· BMR
(basal metabolic rate) or RMR (resting metabolic rate)
These are the calories
required by your body for various functions, if you would not do any physical
exercise during the day, then to sustain that, BMR and RMR take actions.
· Thermic
Effect of Food
Protein (20-30% of calories
ingested)
Carbohydrates (5-10% of
calories ingested)
Fats (3-7% of calories
ingested)
· Thermic
effect of physical activity
The amount of calories
required for any daily exercise performed by a person during the day, i.e.,
exercise activity thermogenesis
It also consists of two
parts:-
~ Gym
exercise or basic workout
~ NEAT (as
discussed above)
If u only workout just in a
gym for 1 hour daily, and after that you have a sedentary lifestyle, i.e., no
activity during the day, our body has a hormone named- Lipoprotein lipase,
which is very essential for the mobility of fats, but due to sedentary lifestyle
it’s activity goes down, and fat doesn’t get mobilized or we can say fat loss
gets slow down.
· Simple
ways to prevent it:-
~ After
every hour 5-10 minutes walk, or 10-20 pushups, or any other exercise, or
activity or mobile action rather than sitting will increase extra calories to
be burnt off.
~ Use
cycles or go by foot for nearby destinations.
~ On a rest
day, rather than having a whole sedentary day, you can add a 30 min walk in the
morning, which also boosts the NEAT.
~ 1-2 times
a week, play any kind of sports (preference- explosive sports), i.e., try to
increase non planned activities (aka NEAT), your metabolism will increase, you
will burn more calories, without gaining fat.
#EXTRA INFO-
~ Lipoprotein
lipase:-
Extracellular enzyme, anchored by heparin sulfate to the capillary
walls of most tissues.
Predominantly present in adipose tissue, cardiac and skeletal
muscle.
Requires ApoC-II for activation.
Degrades TG into glycerol and free fatty acids.
Insulin stimulates its synthesis and transfer to the luminal
surface of the capillary
It deficient (or if apoC-II is deficient)-type 1
hyperlipoproteinemia = familial lipoprotein lipase deficiency)
Tips to lose weight:-
o Tips to
lose stomach fat (scientific way)-
o Nutrition
(caloric deficit)
~ Harris
Benedict equation for calculating maintenance calories- https://manytools.org/handy/bmr-calculator/
~ If body
fat is high- then 20% less
~ If body
fat is less- then 10% less
o Weight
training
~ Usually
people focus on cardio while burning fat, but before cardio weight training
should be done because, during cardio we burn calories not after that whereas
in weight training it burns even after its over (micro injury in muscle fibers,
to do so body needs energy and metabolism high, scientific way metabolism keeps
high, second reason muscle build, natural metabolism high, and hence more
calories burn
~ Recommended:
3-4 days weight training ( full body workout)
o Cardio
~ Other
than weight training, cardio helps burn extra calories.
~ 20-30
minutes steady state cardio, i.e., incline brisk walking.
~ That
resting day in which you do not perform weight training exercise, I will
recommend you to do high intensity interval training, or any other explosive
sports.
o Abs
training
~ People
think compound exercise would bring abs it’s not like that
~ Circuit
training, minimum 3 enough in a day, like knee-raises on a dips machine, basic
crunches, and oblique crunches.
o Vacuuming
~ You might
have not heard this word before, so here it is I will tell you!
~ Basically,
you have to suck your stomach and anal region while breathing out, this the
first movement to hold the force for 10 seconds, then release, and then 5 sec
again repetition, suck your stomach and anus again while breathing out. Repeat
10 times then it will be counted as one set. Daily after training 3 sets,
approval 5-7 minutes it will take, but the results will definitely shock you.
For more brief info about vacuuming log on to- https://www.bodybuilding.com/content/stomach-vacuum-exercise.html
o Consistency
~ Remember
all that I have mentioned here whether it is nutrition, cardio, abs, weight
training, or vacuuming won’t yield results without consistency.
o 10 simple
tips to weight loss:-
~ Irrespective
of whatever diet you follow, it always boils to calories in v/s calories out.
~ Focus on
protein (25-30 grams in each meal)
~ Eat 1 gm
of protein per 1 kg bodyweight
~ Weigh
yourself daily
~ Eliminate
one bad food at a time (after that replace your simple carbohydrates with
complex carbohydrates like white rice, white bread, potatoes, to brown rice,
whole wheat, millets, and sweet potato)
~ Exercise=muscle
gain (And muscle is heavier than fat)
~ Focus on
fibres
~ Avoid
caffeine
~ Stay
hydrated
~ Give
enough amount of sleep to the body.
5 Best weight loss tips:-
o Eat a
balanced diet
~ All that
carbohydrates, proteins, fats, etc as we all know from our childhood. So, the
way to implement it- I will suggest you healthy plate method (whenever you sit
to eat, fill half your plate with vegetables, a protein rich curry like
dal(lentils) or paneer(cottage cheese) and the other quarter with rice,
/chappati, or other whole grains). This method will automatically make your
overall meal balanced, lowers the caloric consumption, and increase the total
fibre intake.
o Switch to
healthier alternatives to sugar and salt
~ Table
sugar (an empty calorie) can be easily replaced with natural sweeteners like
jiggery, honey, stevia. Doing this will keep your insulin levels in control and
hence promotes weight loss too.
~ Table
salt (harmful chemicals) can be easily replaced with natural rock salt, black
salt. Excess consumption of table salt increases the water retention in it and
promoted weight gain, this is the reason to puffy eyes, face and a sudden
increase in your weight the next day.
o Eat the
whole foods
~ Natural
fruit juices are great but they lack a very important nutrient (dietary fibre).
So, it is always recommended to eat fruits and vegetables as whole daily not to
blend them. Similarly one should stay away from refine grains like maida
(refined flour), and use whole grains like whole wheat, barley, millets, brown
rice and oats.
~ Not only
they will keep you full for a longer time but also helps in digestion, which is
very important for effective weight loss.
o Keep back
up snacks
~ Often it
becomes difficult to eat healthy, while we are outside, then we end up eating
something which we regret later. So, always keep a healthy snack option – a
piece of fruit (like banana, apple, etc), roasted peanuts, dry fruits, roasted
chickpeas (bhuna chana).
~ Similarly,
keep a water bottle handy, whenever you feel like drinking water, not some
carbonated fizzy drinks filled with sugar. This habit will take your weight
loss and overall wellness to the next level.
o Eat
mindfully
~ We have
become so addicted to the technology, that we rarely eat our meals without
distraction, when we eat while watching television or keep on fidgeting with
our phones. The brain then does not register the food we are eating and hence
that results in overeating.
~ Looks
simple, results lies in its practice, look at your food, sit straight, smell
it, chew properly and use your hands for eating, if possible sit on the floor.
~ Practicing
this you can reduce your daily food intake as much as 50%.
~ Eat
consciously-Difficult in the beginning-Most satisfying later.
o Best tips
for weight loss:-
~ Stay
Hydrated
~ Eat Raw
Vegetables
~ Eat nuts
~ Low fat
dairy products
~ Avoid
junk food
~ Use
cooking spray
~ Sleep
well
~ Cut down
carbohydrates
~ Choose
complex carbohydrates (like oats, wheat, etc)
~ Increase
protein intake
~ Workout
Worst fat loss tips:-
o Switch to
artificial sweeteners:-
~ Sugar is
nothing but empty calories, excess may cause weight gain. In reality, choice of
artificial sweeteners like diet coke rather than coke sugar free rather than
sugar digestive biscuits over normal biscuits, etc.
~ These are
even worse, as the company also mentions that it contains artificial
sweeteners, not suitable for small children. So prevention- avoid or limit
sugar, rather than sugar free.
o It’s all
about exercise:-
~ You
should know exercise counts for only 20%, rest 80% role is of diet, i.e., how
well you lose weight will only depend upon your nutrition.
~ Exercise
regularly but take proper care of your diet, because nutrition is the deciding
factor along with exercise.
~ Type of
exercise should be resistance training, a bit of cardio like walking, running,
etc. (30 minutes of weight training and 15 minutes of cardio is ideal)
o Spot
reduction can be done
~ You can
surely strengthen the particular muscles in body but it’s a total myth that fat
can be cut off from selective regions of the body.
o Go gluten
free-
~ This
advice is also given by peoples. It comes mostly from the west.
~ Gluten is
a protein found in wheat, barley, and many other cereals.
~ Gluten is
absolutely no hindrance to losing fat. The only person recommended to go gluten
free are the ones who are gluten intolerant.
o All
calories are the same-
~ No doubt
that keeping your calorie level less than your maintenance caloric level will
lead to weight gain, but that doesn’t mean that there is no difference to
calories consumed by junk food and healthy food.
~ No
comparison in between them, so stay in caloric deficit but eat mostly from the
healthy stuff.
#EXTRA INFO:-
Women need more weight training more than men do.
Skipping meals, cheat meals too often, sleep immediately after the
dinner (some more fat loss mistakes)Women need more weight training more than men do.
Over hyped weight loss
tips:-
o Drink
green tea to lose weight
~ People
eat anything and everything, and have green tea over it, thinking it some sort
of magic potion, that will help them in fat loss even after, no proper care of
nutrition, it’s all marketing strategy, nothing else. This is how it works.
~ There is
no doubt that green tea is full of antioxidants and has caffeine which promotes
fat loss, but even black tea has those properties, so drinking black tea or
green tea are not a boost to fat loss.
o Buy fat
burner to lose weight
~ Fat
burners are another overly hyped weight loss supplements, people thinks taking
such pills will be a boon for them regarding with fat loss./
~ However,
these are nothing more than a marketing gimmick. Most fat burners in the market
have caffeine as their ingredient, so if you so wish you can replace a 1,000
Rupees fat burner to 2 Rupee black coffee.
Best fat loss exercise:-
o Best
weight loss – resistance training (weight training, calisthenics, i.e.,
freebody exercise, and yoga), and a little bit of cardio.
o Active
burn of calories- cardio.
o It takes
up to 48 hours to repair micro tears, i.e. , passive burn of calories
o Basic
principle- calories out should be greater than calories intake.
o Exertion
shows maximum capabilities.
Intermittent Fasting:-
o It is a
scientific proven way to put on your lean muscle mass very fast, and put off
fat very rapidly compared to other human beings.
o As u got
older your metabolism goes down. The ease of being fit comes from your own
body, your own hormonal system.
o Intermittent
Fasting affects your diet system, the key point in intermittent fasting is it’s
all about fasting period, in which nothing goes inside your body except water.
o It
happens after 12 hour fast but ideally it should be 16 hours.
Hormonal Changes:-
o HGH
(Human Growth Hormone)-
~ It’s very
high in young adults, an approximate for guys up to 21 years and for girls up
to 23 years, their HGH levels are very high, as you grow older your HGH level
drops down.
How To
Increase HGH Levels?
~ You take
up a fasting state, when your body doesn’t get any food for 16 hours, it
changes it’s hormonal profile and this is what it does, it raises HGH levels,
which then helps in growth, recovery, and repair at an efficient way.
Acts as a protein
sparer
~ Signals
your body that if there is lack of food, then preserve as much muscle as you
can and burn off as much fat as you can.
~ The more
easy it is in your body, the more fat burn as and more muscle stored.
o Longer
you fast the more HGH secreted.
Insulin
o It doesn’t change the level of insulin secreted
in your body, but it changes something termed as insulin sensitivity.
o Insulin is an anabolic hormone- helps put on
muscle and burn fat.
Insulin sensitivity is affected by –
~ Age
~ Genetics
~ Fat%
~ Lifestyle
~ Diet
~ Hormones
~ You can go back to having younger metabolism by
taking intermittent fasting.
~ Both HGH and insulin together helps in nutrition
repartioning. It makes your body more efficient, it makes your body use the
food that you are eating, more to put on muscle mass than to be deposited as
fat.
Adrenaline And Noradrenaline Hormone:-
~ Your fight or flight hormones
~ Improves metabolism
~ Improve speed of reaction
~ Improved focus
o Advantages of Intermittent Fasting:-
~ Improves growth of muscle
~ Helps burn off fat
~ Better nutrition repartioning
~ Improve body compositioning
~ Improves reflexes and coordination
~ Long term health benefits
o Disadvantages of Intermittent Fasting:-
~ First 2-3 days might be a little difficult
~ Impact on social life
~ Science evolves, you have to educate yourself
and your practice about the intermittent fasting.
~ You cannot burn fat without being a caloric
deficit
~ Normal diet- small caloric deficits
~ Intermittent fasting- can get away with large
deficits
Things allowed during fasting state (16hours):-
o Water (ideally)
o Black tea, green tea, black coffee (all of them
without sugar)
· 8 hours
feeding period
· Hit your
minimum requirement (at least 70-100 grams)
· Fat (good
fats like nuts and egg yolks)
· Carbohydrates
(choose complex carbohydrates over simple carbohydrates)
· Veggies
and fruit through the day
· It will
help you enhance your results when combined with ketogenic / paleo diet.
Ketogenic diet:-
What is
ketogenic diet?
o Ketogenic
diet = super low carbohydrates diet
o Stay
below 20 grams of carbohydrates
o Avoid
even traces of sugar
· Process:-
o Carbohydrates
cut off
o Body uses
glycogen
o Ketosis
begins
o Biochemistry
o Fat is
converted to ketones
· 2 types
of ketogenic diet:-
Bodybuilding ketogenic diet
(for those bodybuilders who want to burn fat and conserve muscle)
Textbook ketogenic diet
(for an average person who is just looking to burn fat)
o 65% fats
o 5%
carbohydrates
o 30%protein
Refeed days-
o Every 10-14
days you will have to take a reefed day where you can go up to 400-500 grams of carbohydrates in a day.
o NOTE- Got to
check none of these come from sugar.
o Avoid
unhealthy fats (like choose ghee over butter)
Downsides of ketogenic
diet:-
o Caloric
deficit
o Temporary
strength loss
o Can’t put
on much muscle mass
o Keto
flu
#When you workout, your
glycogen breaks down and hence ketosis speeds up!
Food that is not allowed
during ketosis:-
~ Any non
vegetarian, that should be ideally homecooked. You are allowed to have fats
like ghee, oils, butter, animal fat.
~ Select
veggies carefully- anything leafy like spinach, cabbage, lettuce, broccoli,
zucchini 20 grams carbohydrates quota is only meant to these veggies.
~ Things to
avoid during ketosis:-
~ Cheese,
paneer (avoid all dairy products during ketosis)
~ Processed
foods.
Fat loss diet:-
#Food is more than calories, we become what we eat.
· 5a.m.-
wake up
· 5:01a.m.-
just after waking up drink copper charged water (i.e. , water stored in a
copper vessel kept on wooden surface before night, and drink at least 3-4
litres water in a day)
#EXTRA INFO:-
Benefits of copper charged water:-
Aids in fat loss
Slows down ageing
Helps in digestion
Boosts in immunity
Drink it slowly watch your system getting activated.
· 6a.m.- early morning snack
(according to ayurveda, one banana on an empty stomach promotes fat loss, and
the black pepper sprinkled over it fuels the fire, and do no miss the banana
peel (inside portion) its super rich in calcium, scrape it out with the help of
a spoon and have it.
Yoga Postures Recommended For Fat Loss:-
· Make sure
you eat one because breakfast is coming up.
· 7a.m.-
Breakfast (oats with some soaked almonds, raisins, and a spoon full of chia
seeds)
· 9a.m.-drink
water
· 10:30a.m.-
one orange (rich in vitamin C and easy to carry)
· 11:30a.m.-
semi brown rice, chickpeas curry, salad, buttermilk
#EXTRA INFO:-
Benefits of buttermilk at the end of meal:-
Cools the body
Better digestion
Hydrate the body
Helps lose fat
· 2:30p.m-Stay
hydrated
· 4p.m.-
Ayurvedic detox tea (water, ginger, lemon juice, mint leaves)
#EXTRA INFO:-
Benefits of ayurvedic detox tea:-
Warming effect
Mobilizes fat cells
Detoxifies the body
Gives energy
· 6p.m.-
Dinner (2 multigrain chappati, 1 bowl of dal(lentils), a mix veg curry, a piece of jaggery after meal ( jaggery satisfies sweet tooth, and greatly enhanced
digestion )
· I know
it’s just 6 p.m. (Our ancient food wisdom has always stressed upon eating
dinner before sunset, believe me or not, according to ayurveda, this is the
time when digestive fire goes the lowest. The digestive fire ignites when
the sunrise, at its peak in the afternoon, and lowest during the sunset.
· 6:30p.m.-
After dinner walk
· 8p.m.-
Milk(skimmed or low fat) with cardamom (ideally half an hour before dinner)
smooth bowel movements and better digestion(try A2 cow’s milk for better protein
source)
· 9p.m.-
Bedtime sleep
For brief info about organ clock log on to this link- https://youtu.be/EGfd4rPN3r0
Yoga Postures Recommended For Fat Loss:-
Uttanasana
(Standing forward bend)
Chaturanga Dandasana (Planks)
Utthita-Parsvakonasana (Extended side angle pose)
Vriksasana (Tree pose)
Dhanurasana (Bow pose)
Sarvangasana (Shoulder stand pose)
Salabhasana (Superman pose)
Vibhadra-2 (Warrior II pose)
Malasana (Garland pose)
Ustrasana (Camel pose)
#EXTRA INFO:-
Alternatives to the
following:-
~ Table
Sugar- Coconut sugar, date sugar, rock sugar (mishri), honey, stevia (meethi
tulsi), jaggery (organic jaggery)
~ Table
salt-Rock salt, black salt
~ Refined
oils- Natural oils ( like mustard, coconut, olive, etc.), ghee
~ Butter-
Ghee (clarified butter)
~ Maida
(wheat flour)-whole wheat, barley, millets
~ White
rice- semi-brown rice
~ Junk
food- healthy food.
#THINGS TO REMEMBER:-
#What to eat (Homecooked food)
#How to Eat ( No water half an hour before the meal and 1 hour
after the meal, every bite up to 40 times, drink water slowly sip by sip while
sitting)
#When to eat (Between sunrise to sunset)
-CHEW YOUR FOOD, DRINK YOUR WATER.
#Daily massage (head to toe) is a must before half and hour of
bathing ( For better muscle recovery)
#Cheat meals allowed once in 14-15 days (and that too in afternoon)
#Sleeping minimum 8 hours is a must.
# Mindful eating should be a part of it ( i.e. , slowly eating
with total concentration, and eyes on food, I repeat no smartphones in
between)
#Target: Fat loss, and muscle gain
#Workout pattern- Resistance training, and cardio
#Run only on grass (or a smooth finished surface)
#The best exercise recommended other than workout is skipping.
#If you could try Pranayama (an ancient Indian breathing exercise),
that would work the best to increase the internal efficiency of body ( just 15
minutes daily in the morning or it could be done after you are trying to
re-gain your breath) but in the right manner and posture.
#I also recommend you to take sunbathe ( things to remember- use
sun protection if possible, bathe at least 15 minutes each side, with most of
your body exposed to sunlight)
o Time
period to take Sunbathe:-
~ 6a.m-9a.m-
BEST
~ 9a.m.-12p.m.-
OK
~ 12p.m-3p.m-
AVOID
~ 4p.m.-sunset-
BEST
#I will also recommend you to perform your dynamic stretching
before workout and static stretching after workout
Basically I am repeating things, stressing over it again and
again, like diet, exercise, yoga postures, meditation, healthy lifestyle, a
disciplined routine, because it’s the only essential needs that you need to
master to master yourself, then not just weight loss, fat cutting, would be
their positive side effects. Rather you will experience a whole new dimension
of limitless possibilities within yourself
#Back to the basics!
I Highly recommend you to give this book a shot- https://www.amazon.in/Strength-Training-Anatomy-Frederic-Delavier/dp/0736092269
THANK YOU FOR READING!
Comments
Post a Comment