DIET

1) Break fast should contain more of carbs & proteins with minimal fat....
2) have food with low glysemic index i.e. it releases energy slowly e.g. instead of fruit juice have the whole fruit..

3) in lunch have roti, sabji,dhal,chaval plus add on extra salads as it contains more of fiber....

4) evening snacks too can be salads plus1-2 kharras...

4) dinner should have less of carbs, moderate amount of proteins & minimal fat...& have it early atleast 2 -3 hrs before going to bed...

HUMAN EVOLUTION

FOOD PYIRAMID

FITNESS TIPS

1. Do not run,but take a BRISK walk for half an houror 1 hour.
2. Brisk walking continously 4 twenty mins is considered " CARDIO WORKOUT".
3. Speed of ur walk--u should just be able to speak barely a single word & NOT be able to talk continously.
4. Use the staircase instead of the lift, both 4 going up & coming down.
5. Leg muscles(gluts,quadriceps,hamstrings) are large muscles of the body which r very important 4 CARDIO workout.
6. If u take care of ur HEART, ur heart too will take care of U.

Weight loss medicines

To loose weight as we all know eat less & work more so as to create a negative energy balance,thereby loosing weight....Yet its difficult to loose weight that has build over time...
 Therefore there r medicines that pervent fat abortion, incerase ur metabolism,helps to burn ur fat more than ur carbs,yet maintaining ur body wellness....
 But there is no MAGIC pill therefore u have to consult ur doctor & ur personal trainer to decide which weight loss medicine & which type of exercise is best 4 u......
  contact----

   DR. SACHIN THAKAR, an ACSM certifed triner specialised 4 weight loss medicines,diet & exercises..on 9820954227.....in INDIA , MUMBAI...

Tips for doing CARDIO ecercises at home/office

1. try to walk whereever possible.
2. Then try to increase ur speed.
3. Always climb the stairs,if more then can use lift 4 half the distance..
4. Park ur car far from office.
5. Just 20 mins. of brisk walk per day is enough to maintain cardio. fitness,but do it atleast 4-5 timen per week.

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