Heavy lifting does not cuts fats!

Working out heavy weight does not cuts stored fats. The reason is, this type of workout activity puts more pressure on muscles and more calories is being lost. But, that calories compensation is being done through using stored muscles glycogen. The science behind losing stored fats is, when the workout activity level is so regular, consistent and long lasting that stored muscles glycogen is not enough then body uses stored fats as fuel to run the continuous workout activity. 

So, for cutting stored fats you need high intensity, high endurance and light weight high volume and high frequency functional training. Firstly, your body gets toned up and conditioned a bit with this type of exercise protocol as it triggers and enhances your overall caloric expenditure and when you progress and advance you start losing your body’s stored fats. 

Tendonitis: The Dos and Don’ts

Dos:

• Isometric seated light weight on feet leg extension 2-3 sets (hold as much as possible)
• Farmers Walk light weighted 2-3 sets (as much round as possible)
• Seated light weight on knees calf raises AMRAP
• Seated light weight on knees soleus raises AMRAP
• Light weight good mornings for hamstrings activation 
• Lying 90-degree hamstrings stretching
• Legs lying on floor Ab crunches
• Legs straightened lower Ab crunches 
• Air squats (limited volume & frequency)
• Standing free calf raises  (limited volume & frequency)

Don’ts:

• Squats
• Lunges
• Sumo squats 
• Heavy standing calf raises 
• Standing weighted full ROM hamstrings deadlift
• Leg raised up Ab crunches 
• Ab bicycles 
• Ab tuck presses 
• Heavy weighted farmers walk
• Dynamic mobility exercises 
• Zumba or Dancing 
• Yoga 
• Heavy conventional Deadlift 
• Heavy Bent over rows 
• Curtsy curls 
• Weighted glutes exercises

Nutrition Plan for quick weight loss

Regarding nutrition cutting normal carbs and come to millets, bajra, jau, wild rice, quinoa, bulgur, whole grain dalia, oats, makhani, murmure, multigrain sprouted bread, etc is beneficial. 

Eating handsome amount of healthy/good fats like olive oil, avocado oil, grass fed butter, etc. is very important for weight loss. 

You have to take a lots of fibers. You can search google  for most fibrous foods and food supplements. 

You have to take more lean proteins like chicken breast, tofu, a lots of fish and sea foods, daal, chana, plain yogurt, soybean, turkey, beans, etc. Almonds, walnuts, pecan, pistachios, Brazil nuts, etc. are very good. You can take low fat cheese. Eggs whites are the best. 

Green, colorful and leafy vegetables is a must. Try to take a lots of vegetables in your meal. 

Lots of soups and smoothies. 

No outside foods. No packed and stores foods and foods supplements. No noodles and chaumin. No wheat roti. No direct sugar and sugary things like sugary drinks and sweetening enhancers at all. No cookies, pastries, cakes, pastries, biscuits, etc. No dry fruits and sugary dry fruits like dates. No potatoes or sweet potatoes. Not much red meats. No juices. Not much oven and frozen foods. No ghee and fried foods. No chips and french fries. No sausages. No sweets. No makkhan. Try to avoid white rice. No biryani. No ketchups, spreads and creams. No white breads. No poha. No ice-creams. No daal moot, bhuzia and papadi. No flour. Besan is good. No bread creamy spread and jams. No pickles. A lots of mixed seasonal fruits. Take a lots of salads and sprouts. Lemon is good. Vinegar is better. Cinnamon, ginger, garlic, onion, tomatoes, and black pepper are good. Less spices and condiments. Less oil. Less sodium. A lots of electrolytes (better than plain water). Black coffee is good. No milk chai. If you like milk take skim or low fat milk. 

Take two tablets of multivitamin daily. 

Try to eat small portion whenever hungry and eat only when previously eaten food is digested. 

Breakfast should be okay. Lunch should be prominent and dinner should be smaller and lighter than dinner. 

He has to take high nutritional value foods and food supplements which are very low in calories and sugar and which contain lots of fluids. 

Exercise Plan for losing weight and toning and conditioning

For next 2-3 weeks:

You will do compound exercises, compound movements and corrective exercises. We will first do overall compound strength training for at least 30 minutes and then will try to do intense 10-15 minutes cardio activity.  10-15 minutes should be given to overall stretching and dynamic mobility at the beginning and cooling down at the end. 

Then, as you adapt to exercises, get a bit conditioned and your strength boost a bit, we will do low resistance or load or weight high intensity training for overall toning and conditioning. We will try to do more volume (sets) and/or more frequency (reps.) (2-3 weeks).

Then after you lose some fat and weight after overall toning and conditioning, we will do overall isolation strength training targeting on specific muscles and muscles groups. We will more target on your muscles bellies which hold much fat and has more muscle tissues. This will manage your weight and sculpt your body. (6 weeks). 

Sound sleep itself has an anabolic effect!

We all know very well that doing intense and heavy workout has a catabolic effect on muscles tissues. That means, it induces micro-level wear and tear in muscles fibers. Lots of inflammatory cells is released in blood stream as a beginning of this healing process which induces cortisol levels and your body cortisol levels goes up. This suppresses your serotonin, epinephrine, insulin and dopamine levels of your body. The suppression of these four important hormones suppresses growth hormones of your body which is a key factor of healing, repair and most importantly, having a synergetic effect on muscular hypertrophy. That means, your brain always makes your body to put some extra muscles cells or fibers during healing and repair process as a reinstatement of future similar damage. So, when you have a sound sleep your cortisol levels go down raising levels of those four important hormones. When this happens your growth hormones levels also goes up which is a key factor of gaining muscles cells and muscles fibers. Which has been regarded as muscular hypertrophy. 

In conclusion, as much as you sleep nicely and more you have an anaerobic effect in your body. Which facilitates muscular hypertrophy. 

Doing less but more conscious exercise ease muscular hypertrophy or growth of muscles

• Medium volume and frequency: Medium volume and frequency for hypertrophy is an ideal, 
• Less items of exercises: Doing less variety of exercises of same muscles or muscles groups in a day with more emphasis on posture, technique, rhythm and tempo tortures muscles quickly and nicely,  
• Less variations of exercises: Trying less variations of exercises will disallow muscle toning and conditioning, and, when all factors are suitable, helps raise the graph of muscles development and growth,  
• Less stipulated time: You should try to finish your session in less time emphasizing on quality rather than quantity, 
• Less rest periods: Cause above all factors are manifested, less rest period between sets will have more impact on muscular hypertrophy or growth, 
• Adopting 2 body parts split in a day: You should do only 2 body parts a day. Doing 3 or more body parts in a day will allow muscles toning and conditioning and can cause plateau, 
• Change of splits every week: Changes of splits every week will burst muscles consciousness  and thus helps in muscular hypertrophy or growth. Doing same splits may cause plateau,
• Changing exercise every week: You should try different exercises of same muscles or muscles groups every week for better muscular development and growth, 
• Change of days of exercise in a week: Changes of days of exercise will break monotony, will bring enthusiasm and energy to perform exercises in a best way and extent, and
• Change of diet: You have to try different macros, foods and supplements every week for better bioavailability and response from the body for better muscular hypertrophy and growth.