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Body Weight Workout Plan to Lose Weight I Raghav Pande Workout Plan - 1. Push Ups X 10 Reps 2. Knee To Elbow X 20 Reps 3. Plank Push Ups X 10 Reps 4. Knee to Elbow X 20 Reps 5. Sprawl X 10 Reps 6. Knee to Elbow X 20 Reps 7. Jump Squats X 10 Reps 8. Knee to Elbow X 20 Reps 9. Burpees X 10 Reps For weight loss and fat loss follow this workout for 2 -3 cycles on every alternate day with a healthy eating pattern . Raghav Pande is an Online Fitness Consultant Click here for Body Transformation Program - http://xcellfitness.co.in/our-services/body-transformation-program/ Click here for 180 Day Weight Loss Program - https://xcellfitness.co.in/our-services/180-day-weight-loss-program/ E - mail - [email protected], [email protected]

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Click Here to Subscribe: http://Bit.ly/ThomasVid Get Grass-Finished Meat Delivered to Your Doorstep with Butcher Box: https://butcherbox.pxf.io/c/1434763/1577973/16419 Website: http://ThomasDeLauer.com The 4 Week Keto Diet - How to Cut on Keto - Thomas DeLauer Resistance Training Meta Analysis - Nutrients Looked to see if resistance training prevents muscle loss induced by caloric restriction The review randomized clinical trials (RCT) comparing the effects of CR with (CRRT) or without RT on lean body mass (LBM), fat body mass (FBM), and total body mass (BM) The six RCTs included in the review applied RT three times per week, for 12 to 24 weeks, and most CR interventions followed diets of 55% carbohydrate, 15% protein, and 30% fat RT reduced 93.5% of CR-induced LBM loss (0.819 kg [0.364 to 1.273]), with similar reduction in FBM and BM, compared with CR Concluded that CRRT is able to prevent almost 100% of CR-induced muscle loss, while resulting in FBM and BM reductions that do not significantly differ from CR. Despite losing weight, resistance training still tears the actin and myosin, forcing the body to repair them, building them back up https://www.ncbi.nlm.nih.gov/pubmed/29596307 Fasted Training Fasting & Hormone Sensitive Lipase Exercising in a fasted state increases both lipolysis and fat oxidation rates - Your body's fat burning processes are controlled by your sympathetic nervous system and your SNS is activated by exercise and lack of food When you train with your insulin at a baseline level, your body is able to both mobilize and burn more fat during your workouts than when insulin levels are elevated The combination of fasting and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP and AMP Kinases), which force the breakdown of fat and glycogen for energy Study - The Journal of Physiology: Exercise in the fasted state facilitates fibre type-specific intramyocellular lipid breakdown and stimulates glycogen resynthesis in humans https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1464435/ Study from the European Journal of Applied Physiology Subjects were split into two groups that were trained on two occasions separated by three weeks - one of the sessions was performed on an empty stomach after an overnight fast Found: Increased p70s6k phosphorylation during intake of a protein–carb drink following resistance exercise in the fasted state - fasted training group saw a bigger increase in p70s6k p70s6 kinase serves as an indicator of muscle growth https://link.springer.com/article/10.1007%2Fs00421-009-1289-x Supplements DIM DIM is a naturally occurring byproduct of indole-3-carbinol (IC3), and IC3 helps the liver to metabolize estrogen more efficiently via upregulating the CYP1A2 enzyme (CYP1A2 is an enzyme that helps to break down toxins in our bodies) It also simultaneously converts strong estrogen molecules into less potent ones (via downregulation of the CYPB1B enzyme and upregulation of CYP1A2 enzyme) - results in reduced estrogen levels and a more favorable estradiol/estrone ratio Fish Oil (Muscle Growth & Fat Loss) Muscle Growth A study published in the journal Clinical Science looked at 9 healthy participants, age 25-45, who led a sedentary lifestyle that supplemented with 4 grams of DHA and EPA daily for an 8-week period The pathways which regulate protein synthesis (mTORSer2448 and p70s6kThr389) increased by roughly 50% (50% more active in the presence of higher omega-3 fatty acid levels) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3499967/ Fat Loss Study 1 - Satiation A study published in the journal Appetite looked at the effects of omega 3’s on appetite- was assessed in humans taking part in calorie restricted weight loss diets. Participants were given 1 of 4 diets including no seafood, lean fish 3 times a week, fatty fish 3 times a week and omega 3 capsules (6 a day) Scientists found that those who consumed meals high in omega 3’s felt more full directly after and 2 hours after Omega 3’s modulated hunger signals that control hunger and fullness in the body, which can help you eat less and lose weight - specifically modulated postprandial satiety https://www.ncbi.nlm.nih.gov/pubmed/18602429 Study 2 - Brown Fat & White Fat A Japanese study published in Scientific Reports fed two groups of mice a high-fat diet - one group, however, also consumed fish oil The latter group gained significantly less weight and fat, and had a hotter core temperature, due to an increase in brown fat https://www.nature.com/articles/srep18013 Magnesium Magnesium directly interacts with your muscle tissue through a process called ion transportation It bonds with specific receptor sites that open up the cell membrane and allow other mineral ions to enter, such as calcium and potassium - these ions help regulate muscle contractions and might ease muscle tension

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Watch video training here - https://gympanzie.com/training/ Hi, I'm Payas Bharadwaj Internationally Certified Fitness Trainer & Nutrition Specialist from the International Sports Sciences Association with over 3+ years of experience in transforming people across India. Till date, I have transformed 50+ clients online and offline. After completing my B.Tech. in biotechnology and M.Tech. in environmental engineering, I have worked 5 years in the corporate sector. Meanwhile, I never left my passion impaired due to the demands of my job but saw friends, family, and other people struggling with their nutrition deficiencies, lifestyle, and other related issues. This made me decide to choose fitness as my career to help people live a healthy, fit, and disease-free lifestyle. I have quit my job and started working as a Freelance Trainer & nutritionist. Payas Bharadwaj ISSA Certified Fitness Trainer & Nutrition Specialist License Number:1207508 Verify it here: https://www.issaonline.com/company/certificate-validation/

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🔥 8 Fat Loss Cheat Codes THEY Don’t Want You to Know! 🔥 Struggling to lose fat even though you’re “doing everything right”? You’re not alone—and you might just be missing the cheat codes. In today’s video, I’m breaking down 8 powerful fat loss hacks that can accelerate your results without extreme dieting or endless cardio. These are the science-backed shortcuts the fitness industry rarely talks about. 💥 Whether you’re just starting out or stuck in a plateau, these tips will help you burn fat smarter—not harder. Nothing here is sponsored or affiliate—just real tools that actually helped me: Calorie Calculator: https://www.calculator.net/calorie-calculator.html CAL AI Link Android: https://play.google.com/store/apps/details?id=com.viraldevelopment.calai&pcampaignid=web_share IOS: https://apps.apple.com/za/app/cal-ai-calorie-tracker/id6480417616 MyFitnessPal Android: https://play.google.com/store/apps/details?id=com.myfitnesspal.android&pcampaignid=web_share IOS: https://apps.apple.com/za/app/myfitnesspal-calorie-counter/id341232718 @jz_shredz on Instagram: https://www.instagram.com/jz_shredz?igsh=MWttM2g2YzdjdWdqOQ%3D%3D&utm_source=qr FREE Diet Guide: https://drive.google.com/file/d/1plFMUIFln7iFOtm5OLK_HlGsp3ShPPX5/view?usp=drivesdk FREE 4-Day Training Split: https://drive.google.com/file/d/1p2mPybljusTDJ2OcSnjpG0F6LAUsRnXa/view?usp=drivesdk For inquiries: [email protected] #FatLossTips #WeightLossHacks #FatLossCheatCodes #FitnessShortcuts #LoseFatFast

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