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One of my favorite 4 Hour Body diet, slow carb breakfasts. This meal is an egg dish with black beans, chard, spinach, avocado drizzled with decadent macadamia oil. For more healthy recipes visit: http://healthnutnation.com/2011/08/01/sausage-avocado-egg-scramble-30-grams-of-protein-for-breakfast/

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Standing abs are underrated? Not anymore! This routine will work your core, improve your posture, and will get your waist trimmed, all done while staying on your feet. Great for those who wants to lose those stubborn belly fat but also looking for a more fun workouts rather than just doing those crunches on the floor. So whether you’re new to working out or trying something different, you can add this to your routine and make this one a solid way to start your journey. With a series of standing cardio and core workouts, we got some nice moves like Hip Swirls, Squats, Side Kicks, and many more. This routine builds on the last, and it gives your core a complete sculpt while also being gentle on your knee joints. So if you’re searching for a good belly workout to work on your core and drop those stubborn belly fat, this is it! This one is for you! So stay motivated and keep up with your schedule. Stay consistent and keep it up. Check your daily diet and make sure it is aligned with your goals. Good luck and have fun! ❤️💪 **Don’t forget to share your experience and progress in the comment section. If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday! TIMECODES: 00:00 Introduction 00:15 Body Rotations 00:52 Rest 01:08 High Knee Chops Left 01:38 Rest 01:54 High Knee Chops Right 02:24 Rest 02:40 Hip Swirls 03:12 Rest 03:28 High Knee Jacks 03:54 Rest 04:10 Forward Calf Raises 04:53 Rest 05:09 Knee Drive 05:33 Rest 05:49 Lateral Steps 06:20 Rest 06:36 Knee Raises 07:02 Rest 07:18 Lateral Taps 07:43 Rest 07:59 Leg Kicks 08:26 Rest 08:43 Oblique Twist Squat 09:30 Rest 09:46 Overhead Reach 10:13 Rest 10:29 Rise And Plie 11:22 Rest 11:38 Side Leg Raise Left 12:21 Rest 12:37 Side Leg Raise Right 13:21 Rest 13:37 Side Deep Squats 14:21 Rest 14:37 Slow Jumping Jacks 15:03 Rest 15:19 Squat Arm Lifts 15:49 Rest 16:05 Standing Crunch 16:46 Rest 17:02 Squat And Kick 17:45 Rest 18:01 Torso Twists 18:38 Rest 18:54 Victory Squat 19:27 Rest 19:43 Waist Pinchers Left 20:18 Rest 20:34 Waist Pinchers Right 21:08 Rest 21:24 Windmill 22:04 Rest 22:27 Body Rotations 23:03 Rest 23:19 High Knee Chops Left 23:49 Rest 24:05 High Knee Chops Right 24:35 Rest 24:51 Hip Swirls 25:23 Rest 25:39 High Knee Jacks 26:06 Rest 26:22 Forward Calf Raises 27:04 Rest 27:20 Knee Drive 27:45 Rest 28:01 Lateral Steps 28:32 Rest 28:48 Knee Raises

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4 Pillars of VRK Diet Updated to 6 Pillars | Veeramaachineni Ramakrishna Diet Plan Six Pillars Veeramachaneni Diet is a desi version of famous KETO diet being peddled by Veeramachaneni Ramakrishna Rao. He claims it reduces weight and reverse type 2 diabetes. He claims he shed 30 kilos in less than three months following this diet that he devises and tried first on himself. He believes the biggest culprit behind increasing waistline and bulging bellies is everything refined oils, flour, rice and sugar and reckless eating. He says switching back to what the people ate a generation back is the ideal food for people from the subcontinent, He has followed 4 pillars. now added 2 more pillars, total 6 pillars as follows 1) Fat diet (70 grams- 100 grams daily) 2) Water(4 liters daily) 3) Lemons(3 per day) 4) Multivitamin tablets(1 – 2 per day) Even many youtube channel has come up with each day diet plans, you can go through the plans, they will make your work easier. This is all about a personal opinion if one believes then just go with it. It is fact that you don't feel hungry dring the diet process. Pillar 1 (Fat Diet) 70-100 grams for the first 10 days to be consumed daily directly. 30 - 50 grams from 11 th day. Only one of them to be consumed. The quantity to be correctly measured (make note of this). The fat foods are 1) Coconut oil 2) Ghee 3) Clear Butter 4) Cheese above curd(malai) 5) Butter(Amul Butter or Vijaya Butter) 6) Olive Oil So many people said that they could see better results with coconut oil. Pillar 2 ( 4 liters Water) It is compulsory to intake 4 liters of water daily. By the end of the day you should make sure to take 4 liters of water. Pillar 3 (3 Lemons) 3 lemons to be consumed daily as per the diet plan. You can take the lemons mixed with buttermilk, hot water, … Pillar 4 (Multivitamin Tablets) In this diet, as we are not consuming any fruits and proteins. It is must to take vitamin tablets. If you have planned for a 1 meal plan make sure to take 2 multivitamins tablets daily. And for 2 meal plan talk 1 multivitamin tablet. You can purchase vitamin tablets from nearby medical shops. Pillar 5 - D Vitamin Pillar 6 - Omega 3 General rules • Non-vegetarian rule - 250 grams for female and 300 grams for male • Eat only when you are hungry. • Don't follow regular food timings. • Diet is of 3 types 1 meal solid diet, 2 meal solid diet and liquid diet plan. If you are of more obesity you can follow the liquid diet(soup based diet). For people with target of losing less weight, they better follow solid diet.(Liquid diet consists of meat soup. veg soup, buttermilk and so on) • Breaking from liquid diet requires to eat 10 badam nuts before eating anything solid. • After meal if you feel hungry drink any liquid items(buttermilk) • If you feel tired consume 10 grams of fat. • Take 100 grams of panner everyday. • Intake of nuts to be 10 each(all nuts allowed) • allowed veg - onion, tomato, carrot(only 1 each per day)e • can have all vegs except (beetroot, potato, corn, raw banana, peas, and all roots vegs) Items allowed Cucumber, coconut oil, eggs (0–6 each day),sea salt, all Non-vegetarian items, buttermilk, soups, badam, pista, walnuts, capsicum, onion, tomato, carrot, olive oil, ghee, lemon, butter, garam masala, red chilli powder, flax seeds, pumpkin seeds, watermelon seeds, sunflower seeds, mustard, soda, cumin, ginger garlic paste, turmeric powder, cumin, panner, all spinach, cauliflower, cabbage, pumpkin, ridge gourd, bottle gourd, green tea, broccoli, ladies finger, brinjal, snake gourd, bitter gourd, chillies, drumstick, ivy gourd. Make tasty recipes using only the above items and have a enjoy a wonderful diet journey. Items to be avoided Bread, Sugar, pasta, milk, corn, beans, refined oils, rice, curd,fruits, fruit juices, junk food, raw banana, peas, peanut, chapatis, potatoes, root vegetables, channa dal, honey, jowar, idly, dosa,ragi, sooji, urad dal, broad beans, cluster beans, coconut water, tamarind, Make a taste diet every day without any carbs and you can see lot of changes in your body. You will not loose glow in your face as you consume high protein vegetables, lots of water. Veeramachaneni Ramakrishna after diet breakfast bullet coffee chicken soup mutton soup curries diet plan diet chart pdf diet program chart in telugu chart in English side effects plan for weight loss food chart full diet plan hair growth first day diet plan hairt growth full program diabetes health tips keto diet liquid diet latest program., non -veg diet plan solid diet sugar diet plan chart thyroid two meal diet vegetable diet chart.

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Build Muscle and Lose Fat With These 5 Essential Exercises Incorporating compound exercises into your fitness routine is essential for building muscle and losing fat efficiently. These movements engage multiple muscle groups simultaneously, enhancing strength and promoting faster results. Here are five fundamental compound exercises to include in your weekly workouts: Squats: Whether using a barbell or dumbbells, squats target the quadriceps, hamstrings, glutes, and core, making them a cornerstone for lower body strength. Rows: Performing rows with machines or dumbbells engages the back, biceps, and shoulders, contributing to improved posture and upper body strength. Bench Press: Utilizing a barbell or performing push-ups works the chest, triceps, and shoulders, essential for upper body development. Pull-Ups: Executing pull-ups with various grips targets the back, biceps, and forearms, enhancing upper body strength and muscle definition. Shoulder Press: Using dumbbells or a barbell, shoulder presses engage the deltoids, triceps, and upper chest, crucial for balanced upper body musculature. Aim to incorporate each of these exercises at least once per week to maximize muscle growth and fat loss. Remember, consistency and proper form are key to achieving your fitness goals. These compound movements activate multiple muscles, helping you build strength and burn fat faster. 💥 Here’s the key: Don’t do them all in one workout. Instead, aim to hit each of these exercises at least once a week for consistent progress. Ready to transform your body? Subscribe to my channel for more tips to build muscle, burn fat, and get back into shape! 🚀 #CompoundExercises #BuildMuscleBurnFat #MenOver30Fitness #EfficientWorkouts #3PhaseTransformation

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