I am 22 years old-54 kgs and my height is 5.4'.my lower region is fat.Tell me the way to reduce my extra fat i

Question:

Answers:
Concentrating on one region will not get the results. This is where you store your fat. What you need to do is activities like running, boxing, spin. When you are at home watching TV at night do 50 lunges then 50 squats, 50 tricep dips and then 50 push ups and repeat until you can't do anymore sets.

You are not overweight so you don't need to reduce your weight rather redistribute the fat within your body.

For the next four weeks try this healthy eating and exercise plan.

Here are the golden rules:
Initially cut down to 1200 calories.
Exercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions.
Don't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise.
Drink 3 litres of water per day. You can have a green tea at the end of the day.
Limit your fruit in take to 2 pieces per day.
Never eat dinner after 6pm.
Adopt of low GI eating plan this is sustainable for life!
Make low fat dairy choices

Follow this menu plan as a suggestion:
Breakfast 7am - 1 cup hot water w lemon
20 minutes later have a bowel of oats w water (no honey) OR
fruit salad w low GI soy yogurt
Snack 10am - pear or apple (both low GI)
Lunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter)
Snack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt
Dinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato
Snack - 1 scoop of low cal low fat ice cream (if hungry)

Exercise is must be intense. Refer to www.bodybuilding.com for your weights routine. You can do a circuit class but this counts as one weights session. Never do weights two consecutive days have a cardio day in between.

Cardio needs to include running, boxing and spin. If your classes are less than 1 hour top it up with cardio before and after classes. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes.

To maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again.

Good luck it worked for me it can work for anyone.

Other Answers:
your in which country drink lots of fresh water + skippingat @30/minute+ cut of rice 10$solutions

Try eating less

work out
avoid oily food
eat more veg n fruits

Ignore the try eating less nonsense, your weight is fine, it just needs distributing properly. Exercise will do this for you - use a cross traininer/treadmill for 30mins 3 times a week - make sure you are sweating hard when using it - this will sort you out in 4 - 6 weeks.

i know this site they have a healthy counter if you need health tips ,food guide, healthy diet visit www.yourdietfood.com ( free )

More Questions and Answers

The consumer health information on youqa.com is for informational purposes only and is not a substitute for medical advice or treatment for any medical conditions.
The answer content post by the user, if contains the copyright content please contact us, we will immediately remove it.

I am 22 years old-54 kgs and my height is 5.4'.my lower region is fat.Tell me the way to reduce my extra fat i

Health Resources