Start your day right with hot water, minerals, and a natural rose water remedy. Combine morning walks, effective workouts, and healthy meals to boost fat loss and improve endurance. Discover simple exercises and routines to stay fit and burn fat efficiently.

Unlock Fat Loss Through Physical Training and Natural Diet

Morning starter:

Wake up early in the morning in addition Take magnesium, potassium, and zinc 10mg in water make sure the water is hot for drinking. As well as Drink Hot water sips every time. time.

Morning Natural Remedy:

Rose (flower) water (ARQ.E.GULAB) 200mg.  Honey 200mg   2 lemons of 100mg Procedure:

Take 1 liter of Water mix 5 teaspoons of honey with then 2 teaspoons of Rose water boil for 5 minutes and take a sip for half an hour you can also use it during exercises.

WALK:

Now start a speed (quick) walk for 10 minutes of 3 sets. After every set take a rest of 3 to 5 minutes. Increase time in the set day by taking the exercise Dailey.

Attention:

Before starting training make sure you’re stomach is empty. I mean not taking heavy foods.

If you feel your exhalation and inhalation or the beating of your heart is increasing so take a break and sit down on a chair or on the ground.

Take a start from a slow run if you are not able to. Then start with a simple walk and run just do moments by lying down on the floor or grass open natural area help you to lose fat (weight) in a short period.

Duration:

3-4 times per week

30 to 40 minutes

RUN or Jogging

If you can Run or jog do 100m of jogging 3 sets before starting an activity.

Attention:

if you can’t walk continuously take a breakdown of the time in 5+5+5+5 minutes after every 5 minutes get a rest of 2-3  minutes sit down drink a sip of water or mineral. Take a breath and bring your pulse rate to the normal position.

Now stand after rest of 2 minutes start walking for another 5 minutes and follow the same procedure at every break time. When you complete the walk just start Stretching and flexibility exercises by yourself or with your partner, who may be your assistant.

Take Breakfast With Fruit Juices:

1: Goji berries, dried value/100g

protein = 14.26g

water 7.5g

energy= 349kcal

2: Apples dehydrated ( low moisturize) sulfured, uncooked.

3: Banana dehydrated or Banan powder.

4. Apricots, Dehydrated(low moisturize)

5. Cranberries, dried, sweetened

Lunch Nutritions For Fat loss:

Bison, Ground, Grass-fed, cooked

value per 300g

water = 197g

Energy = 544 kcal

Protein =77.336g

Total Lipids = 26.205g

carbohydrates = 0g

fiber  = 0g

sugar = 0g

Physical Training Components for Fat Loss:

Continues training

Aerobic Floor Classes

Interval training

Resistance training

Plyometric training

Circuit training

Flexibility training

Continues Training for obesity and fat loss:

The merit of continued training is to improve the Cardio Respiratory system. it also improves muscular endurance.

it is the Backbone of all Physical activities that are related to health it makes you even If you are not able to move your body parts or you are in the moderate obesity stage. The improvement in the Cardio-respiratory system is produced by continuous training.

The best example is; Aerobic training. when your cardiovascular vessels and respiratory vessels are strong you will move speedily. Which helps to make you fit and easily lose fat.

Framework for developing a cardiorespiratory system for fat loss:

        Activity                                       Components                                                 TIME

1. Warm-up	Move legs, trunks, shoulders, Arms	5min
2. Stretching	static stretching	5min
3. Aerobic	jogging, Running, and Dance exercises using large muscle groups Non-stop flutters of hands and legs on the floor	15 to 20min
4. Strength	using weights, sandbags, or partners for resistance; the tone of       muscles	10 min
5. Cooldown	Recovery exercises to assist in cardiovascular adjustment; Include stretching	5-10min

 

Interval Training For Fat Loss:

Table for interval sessions;

Warm-up	Jog 1-2km; stretching exercises
Week 1 2*400m; easy pace 4 – 5 minutes   Break after every 100 meters	5 to 10 min jog recoveries;
week 2 2*800m; easy pace in 8-15 minutes Break after every 120 meters	5-6 minutes jog recoveries
Week 3 2*400m in	2-3minutes jog recoveries
Total distance covered every week Approximately  7km/week	Total jog Jog  4km/week

Resistance Training For Fat Loss:

These exercises work on various muscle groups in a weight training program, So here are guidelines for resistance training for fat loss to improve fitness level;

Fitness components	Weight	REPS	SETS	SPEED	Rest between SETS	Frequency per Week
Strength	Very Heavy	2-6	5-12	slow	3-5min	3-4
Power	Medium	2-10	3-8	fast	3-5min	3-4
Endurance	Light	15-40		fast	1-3min	3-6

Order of exercises to  work on different Muscles groups in weight /resistance training:

                 Exercise                               Muscle Group

1. Chin-Ups	Back
2. Bench-Press	Chest
3. Squats	Legs
4. Crunches	Abdomen
5. Seated press	Shoulders
6. Seating Rowing	Back
7. Flat-flys	Chest
8. Leg extension	Legs
9. Sit-up	Abdomen
10. Bicep curls	Arms

Attention:

Don’t hesitate to lift weights start with low weights it’s not important to lift heavy start your journey from half a kg after months you will be able to raise heavy.

Plyometric Training for obesity and fat loss:

Take plyometric training to improve your Muscular power. This training always depends on the range of jumps you do. Start small Abduction and flexion of foot moves. Like a soldier is doing in the assembly parade.

Also Read: 5 Effective Remedies to Lose Weight Fast at Home 

Some plyometric exercises example  are:

1: Vertical jumping

2: open and close leg Jumping

3: Lateral hops

4: single leg jumps

5: Heel kicks

6: double leg jumps

7: skipping.

Circuit training for weight and fat loss:

Circuit training is the combination of  both continuous and resistance (weight) training;

Take circuit training on the last day before the rest day.

Exercises example ;

1:  Step-ups

2: Push-ups

3: Vertical-Jumps

4: Sit-ups

5: Hops

6: Burpees

7: Treadmills Run or walk

8: Rear leg Raise

9: Zigzag Runs

Flexibility Training for Fat Loss:

Flexibility training is the most integral part of Body physical preparation as well as It also helps to improve muscles as well as joints. Do flexibility every day it improves the range of motion, size, and shape of the body Take flexibility training before and after the Training to reduce obesity and fat in the body. Examples of exercises are;

1: Trunk Flexion

2: Trunk extension

3: Trunk lateral Flexion

4: Trunk(back) Rotation

5: Hip Flexion

6: Adduction (right side bent)

7:  Abduction( left-sided bent)

Conclusion

Losing fat doesn’t have to be complicated. With small steps like drinking hot water, taking morning walks, and doing simple workouts, you can improve your fitness and health over time. Stay consistent, start at your own pace, and gradually increase your activity. Combine balanced meals with exercises such as resistance training, jogging, and flexibility routines for better results. Remember, patience and discipline are key to sustainable fat loss!