Appropriate Exercise Program?
Question by Blaine Simmons: Appropriate Exercise Program?
I am 15 years old 230 pounds (DAMN*) and 5″9 Could somebody please come up with a exercise program for me that could help me lose weight fast, yet challenging but doable. ie. sit ups running distance weight lifting + reps ect. Also a healthy amount of calories per day would be handy too.
Thanks!
Best answer:
Answer by Rishi
You need a holistic program not just weights!
Natural and safe weight loss falls between 1-1.5 lbs a week. Stick to 1200-1500 cal a day, once a while treat yourself but never go beyond 1800. Always start with stretches and best way is to practice yoga everyday. Yoga is a safe and long lasting (rather everlasting) method of loosing weight. You may start with the below tried and tested program and must hit the gym for cardio or swimming every other day:
1. Palm Tree Pose, 10 times
2. Swaying Palm Tree Pose, 10 times
3. Double Angle Pose, 10 times
4. Triangle Pose, 5 times
5. Sun Salutation, 12-15 rounds
6. Relaxation Pose, 5 mins
7. Twisting Cobra Pose, 10 times
8. Head to Knee Pose, 5 times each leg
9. Balance Pose, swapping hands and elbows alternatively
10. Relaxation with abdominal breath, 10 mins
11. Bellows Breathing, 5 mins
12. Alternate Nostril Breathing, 5 mins
Every other day when you’re in the gym, perform first 9 practices then:
1. Elliptical 15 mins
2. Bike 15 mins
3. Run 20 mins;
1st 5mins. slow
2nd 5mins fast
3rd 5mins slow
4th 5mins faster
4. Relaxation with abdominal breath, 10 mins
5. Bellows Breathing, 5 mins
6. Alternate Nostril Breathing, 5 mins
Also every morning:
1. Drink one glass of water and practice Palm Tree Pose 10 times
2. Drink second glass of water and practice Swaying Palm Tree 10 times
3. Drink third glass of water and practice Waist Rotation Pose 10 times
4. Drink fourth glass of water and go to the toilet and sit for 5 mins
And rest of the day:
b) Drink lime and honey every morning mixed with room temperature water.
c) Only drink lukewarm water whenever you are thirsty.
d) Avoid fats, spices and oily food
e) When hungry prefer seasonal fruits and vegetables instead
f) When you eat just think that ‘this bite i’m chewing is getting efficiently absorbed and nourishing my body’. Then even you eat on the go you “eat consciously”
Rishi
Yoga Teacher
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