4 SIMPLE STEPS THAT I FOLLOWED TO LOOSE 17 LBS (8 KILOGRAMS) IN JUST ONE MONTH!!!! NO BS!!

Going to a party and not looking good even after spending hours and hours getting ready for it is exactly not the kind of thing you would love to experience. I personally suffered from this kind of problem a lot. Like I would spend more than enough time to get ready, but still I wouldn’t look as good as I would like to because of my excess body fat. Now looking good is important to make your first impression to people. If you don’t look good, people may not even listen to you carefully or give you the respect you want from them. Self-confidence is important and you will need to be 100% confident about your appearance to be self-confident. To be confident about your appearance, you will surely need a good body structure. Now some people tell that just clothing good can make you look good and surely clothing nicely is important, but a body with a good structure will suit a lot more outfits than a body with excess body fat. People try many ways to improve their body structure, posture, color and what not to make themselves look more attractive to others (it can be done to impress their loved one or to increase their own social value). But many don’t understand that just trimming some excess body fat may lead them to their dream version.

Now from all the discussions above, you have surely understood that at first, you will need to get in a good shape and I would let you know exactly what to do in just 4 simple steps. Before anything else, you will need to know more about your body. For example:

· What’s your body type?

· What’s your body fat percentage?

· What’s an ideal body fat percentage?

· How many calories does your body need every day?

· How many calories do you actually consume every day?

· What’s your body weight?

· What’s the ideal weight for your body?

· Which food do you mostly eat?

· Do you consume too much sugar?

· Are there all the varieties of nutrition in your daily meal?

· What’s a good diet to follow? etc.

I would explain all of them step by step with my personal experience. My routine is for people with average bodies as my body was pretty much average. If you think your body is skinnier or fatter than the majority of people, you can customize your own routine. As you will need one, you can simply download a BMI calculator from the app store or use a website to know about your body fat percentage. I would personally recommend you to use this website called: http://bit.ly/3lGJXuX (you will find all kind of calculators in that one single website!). You can go there and search for the calculator you want to use and know all the important information about your body.

So as an average guy with a height of 5 feet 9 inches (175 centimeters), my weight was 155 lbs (70 kilograms). I had a waist of 30 inches (76 centimeters) & a neck of 17 inches (43 centimeters). According to the website, I had an average body and my ideal body weight was between 130 lbs to 182 lbs. I had almost all the necessary nutrition in my daily food pyramid except protein and I used to consume way too much sugar (most of the time like 5 teaspoons of sugar per cup of tea!) And according to the internet, an average human body needs about 2500 calories per day and I consumed somewhere around 2900 calories per day which is a lot more than the average. That’s just all I needed to know about my body.

Now, as you know well enough about your own body, you can improve yourself where needed. I wouldn’t recommend you to follow a very strict diet and just kind of starve which will make your weaker instead of giving you a good body shape. You know what you are doing wrong and what right. If you’re cheating, you’re betraying yourself and no one will be sorry for that at the end of the day. Here are things that I would personally recommend you to do to lose weight:

1. CUT OFF JUNK FOOD: You have to cut off unhealthy food from your diet. Now which are junk foods? Now, come on, this is not rocket science! You know what junk food is and food like burger, ice-cream, cakes are bad for your health. They are just unnecessary for you to eat. You can get just as much sugar as your body needs from fruits naturally. You can eat a variety of fruits. I personally loved to eat apples, grapes, bananas and guavas. You will also have to eat a lot of vegetables. I would also recommend you to eat a high-protein breakfast as your body will need energy to workout. High-protein breakfast means your breakfast should contain foods like eggs, meat, fishes.

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And one more thing is: EAT LESS AT NIGHT. You should eat your breakfast like a beast and have your dinner like a bird because if you it big at breakfast, your body will burn them throughout the day and you won’t even have to starve. But eating less at night is important because you sleep just right after consuming food and this may lead you to store a lot of stubborn belly fat.

As I mentioned before, you really don’t need follow a very strict diet. Even if you cheat (eat junk food), calorie deficit may help you. Calorie deficit means simply consuming fewer calories than you burn. So if you consume 200 calories extra in a day, you should eat 200 calories less the next day.

2. DO CARDIO: One more thing that I would mention is: BURNING CALORIES!!! Don’t forget that you must burn more calories than you eat every day to lose weight. Now we know what PROTEIN is, we know what is VITAMIN and we also know what FAT is, BUT the main thing is that our body consumes most of the things we eat as CALORIES. Right? If you want to lose weight, you have to burn some extra calories. Now you must exercise to burn calories and completely up to you whether you will do cardio, calisthenics or bodybuilding. You just need to move your body throughout the day and break over sweat. I personally did cardio 7 days a week and I also recommend you to do cardio because it helps you to burn a lot of calories at home without any equipment. You can keep it up to 4 to 5 days a week. Don’t create a lot of pressure in your body because it may backfire and give you no ultimate results. I personally recommend you to do this workout routine on Youtube: http://bit.ly/3lEw3t8. Chris Heria’s workout routine is one of the best routine for beginners and I would recommend the 8 minute abs workout for beginners. I did the 30 minute abs workout 30 days in a row. If you don’t have 30 minutes, you can always do the 20 minutes abs workout. You can take rest for 2 to 3 days in a week individually. These are just follow-along videos. So, you just have to follow along with the workout video. Here are the Youtube links of the THENX abs workouts.

· THENX 8 MINUTES ABS WORKOUT VIDEO LINK: http://bit.ly/3napaAc

· THENX 20 MINUTES ABS WORKOUT VIDEO LINK: http://bit.ly/3zaKJ6k

· THENX 30 MINUTES ABS WORKOUT VIDEO LINK: http://bit.ly/3lEw3t8

Photo by Gabin Vallet on Unsplash

And also don’t forget to move your body throughout the day at all. As I said before, you will need to burn some EXTRA calories every day to lose weight. So, it means you can’t just do the cardio workout and do nothing the rest of the day. You have to do the cardio constantly and also do your daily work. I would recommend you to jog every day in the morning. I jogged from 1 to 2 hours every day in the afternoon. In my opinion, jogging for 30 minutes in a moderate speed every day should be good enough for you.

3. GET ENOUGH SLEEP: Now-a-days, a lot of people think that your body needs to work very hard and not take any rest and resting means becoming lazy, but this is not the case at all. Your body needs rest which means a good sleep to store more energy. If you don’t let your body to store energy, you will feel weak while working out and also throughout the day. As I personally slept like 7 hours a day, I would recommend you to sleep at least 7 to 8 hours per day. And this MUST be proper sleep! Many people go to bed and lay there for hours and hours, but it isn’t actually sleeping. Just don’t stress your body too much, relax and try to SLEEP!

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4. BE CONSISTENT & BELIEVE IN YOURSELF: Being consistent and believing in yourself at the same time is also very important. You have to stick to your goal. You must not quit and try your hardest. Avoid junk food, do cardio at least 5 days a week, get enough sleep, believe in yourself, be consistent, don’t cheat. Your mindset should always be that you are better than others and you can do it. You must believe in yourself and not quit. You may not see results in one or two weeks, but even if a little, your body will change day by day. Our brain plays a great role in supporting ourselves. You have to be both physically and mentally strong. I personally tried to do the workout and follow no sugar rule 30 days in a row and failed many times. I was obsessed with anxiety for not being able to tie myself up with DISCIPLINE.

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Now that’s it! Wait to see results and don’t quit before or even after getting into shape because it may take you one step behind from being successful again! Of course you don’t want to gain the unwanted belly fat again! I personally did all of the things I mentioned above and lost 17 lbs (8 kilograms) in just one month. I want you to KEEP GRINDING and BE DISCIPLINED!