6 Types of Body Fat and How to Get Rid of It
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- Опубліковано 30 чер 2024
- How to get rid of annoying stubborn fat? How to get the body of your dreams in no time? There are 6 different types of body fat based on where on the body it is mainly accumulated. Here are the most effective ways to make fat disappear for every body type.
Running or swimming at least 30 minutes every day will help you burn full upper body fat right off. If it seems impossible for you to fit any of those in your busy schedule, try brisk walking. Drink green tea. It’s a great natural fat burner because it’s loaded with antioxidants that can boost metabolism. Plus, if you’re doing some physical exercise, green tea will also enhance its effect.
If you don’t eat breakfast to kick start your metabolism in the morning, you’ll feel hungrier, more tired and just groggy throughout the day, which will trick your body into eating more in an attempt to get energy.
Find out how many calories you need on a daily basis using an online calorie calculator. It’ll take into account your gender, age, height, weight, level of activity, and your weight-loss goals. Then, you can just divide all the daily calorie intake number by 5 to figure out how many calories each meal should give you.
Make sure that you’re getting enough sleep. Sleep deprivation can lead to hormonal imbalances, an increased appetite, and weight gain, which will result in fat being stored mostly in your belly and back.
TIMESTAMPS
Full upper body fat 0:45
Lower abdomen fat 2:17
Lower body fat 4:05
A bloated stomach 5:40
Lower body fat, including lower legs 7:23
A large stomach with upper back fat 8:42
Music:
ua-cam.com/users/audiolibrary...
SUMMARY
-Do aerobics because this type of fat appears due to a lack of physical activity. Stop consuming processed sugar, and forget about sugar-sweetened drinks.
-Avoid stress and learn to relax. The stress hormone cortisol makes fat collect in the belly, so a good option for you is to meditate or do some breathing exercises. Drink green tea. It’s a great natural fat burner because it’s loaded with antioxidants that can boost metabolism.
-Walk up hills and stairs. Riding a bike uphill or increasing the treadmill’s incline will also work. Your heart will beat faster, and you’ll have to work harder since you’re moving upward. Don’t skip breakfast.
-Cut back on alcohol as most of its calories end up becoming belly fat. Eat more often but in smaller portions.
-To avoid swelling, you need to drastically cut down on salty foods since salt causes fluid retention in your body. Don’t sit without moving for more than 30 minutes, try to stand up and walk around frequently.
-The effective remedy for a large stomach and upper back fat is… sleeping.
Eat more food that is rich in fiber. This means adding beans, peas, lentils, broccoli, oatmeal, whole-wheat pasta, avocados and raspberries to your diet.
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Hey guys, do YOU wanna lose some weight? How much?
BRIGHT SIDE A LOT....
I would like to loose 40lbs
I would like to lose 8 more pounds
I would like to lose 40000000000000000 kilograms
25 KG
“don’t sit for more than thirty minutes”
what about the student who have forty minute classes?
So stand up from time to time
Ask to go to the bathroom
I have hourly classes
I have 55 minute classes TnT
I have 75 minute classes no bathroom breaks allowed 💀
Oh no. Avoiding stress is like trying to avoid life. I can't do it ;/
KennaKenna 10-15 min of exercise daily will greatly reduce that
Avoiding stress is difficult especially if you are around the people who make you feel uncomfortable and situations which keep making you anxious..but you should think about Yourself and your well being because trust me in the end nothing else really matter than feeling healthy and happy. Also thinking of all the people who have no arms or legs, are blind or deaf, etc,etc helps too because we start to appreciate more of what we have..and suddenly don't want to lose that..
KennaKenna :/ or ;)? 🤔
It stresses me a lot to try to avoid stress!
Stress doesn't do anything, I stayed skinny
Excuse me? I'm all 6 types
Same here 😪
Same
We all have to start somewhere. I've been trying to go vegan over the last 6 months and I'm just now 98% committed
If you are trying to go vegan, try mostly plant based. It is healthier than a heavy carb diet.
😂😂😂
"Avoid stress."
What if you have an anxiety disorder 0-0
Medications. Also, chamomile tea or lavender tea. Yoga helps. Meditation. Diffuse essential oils that help ease anxiety.
Shiloh Stout That’s not avoiding stress that’s coping/managing it.
Shiloh Stout “medications”? Really? Have you ever taken an anxiety medication? Forget exercise. All you want to do is sleep! If anxiety was such an “easy fix”, no one would have anxiety.
@@melodymathewson8353 yeah I have actually. I took xanax for like a year and kept doing those things. Alsox I said MEDITATION. This one really helped. Just sit down and let whatever thoughts come just come and go. Its hard and uncomfortable and takes time, but it works. I had it really bad but with counseling dbt and those things, I'm getting better. Still have to take hydroxyzine every now and then.
@@siobhanhenry9094 yeah which is what you have to do in this case. So the cortisol levels wont be that high.
"Don't sit more than 30 minutes"
Really? The school classes are 40 minutes and in the 5 minutes I have between them how much can I move? The school system in my country sucks!!!
i know in my school the lessons are 50 minutes
We usually have 90 minutes without a break. It's really impossible to do that when your still in school..
lol my lessons are an 1hr and 45 mins each
What country
Sara Stojilkova I hear you there
Avoid stress and learn to relax! Ha! Easier said than done!
Meditation really does help with stress, I've found. The more you become proficient at getting into that state, the better it works. Try it and persevere, you may find that it helps for you too. Good luck! :)
kez kezooie im glad it works for you. But my stress is not just because of everyday stuff. I have chronic pancreatitis, so I’m always sick and in pain. I can’t do anything with my life. I’ve tried meditation, and it does nothing but make me dwell on all the terrible things happening in my life. My friend studies reiki and Chinese medicines, I wish I helped.
It's easy if you're Religious.
yes living in this time has many stresses . work , bills , money . idiots , traffic , kids etc etc . I do like the green tea. also I remember a simpsons episode , when the kids went a away for a while , homer got back into good shape. yes the stress thing is true .
How about try and avoid what causes you stress. You control the day. Not that hard. Just actually takes effort.
TIMESTAMPS
Full upper body fat 0:45
Lower abdomen fat 2:17
Lower body fat 4:05
A bloated stomach 5:40
Lower body fat, including lower legs 7:23
A large stomach with upper back fat 8:42
When it comes to #SALT, just equalize the intake amount with #POTASSIUM, because potassium attaches to the sodium and pushes it to the bladder. That's why we need both when it comes to electrolytes. Ask ANY bariatric doctor! #GreatVideo
hi
Thank you!
Lit
I hadn’t drank soda in 3 years and i plan not to drink soda for the rest of my life
Dam good spit my man
Last time I drank soda was probably a week or two ago. -_-
Atta boy
I haven’t had soda in 5 years because I hate it
Same
Stress, depression, AND anxiety. Glad to know all three are working for my stomach, that doesn’t stress me out, make me depressed, or give me anxiety whatsoever.
Love how the person with green tea is adding lots of sugar to it.....
i spotted that as well like, um.. okay then xD
Hahah for real !
Crystal McKinney yeah
I didn't realize my tea was being recorded.. But I already am open about sugar is my yummy 😋
Try adding honey instead 😊
"Get enough sleep"
Students wake up at five oclock and go to school at sevan or six. We will go home five to six oclock pm and entertain ourselfs for maybe an hour or two then do our assignments and review for the upcomming exam so we might sleep for about a few hours like three to four.
Tell me, how are we suppose to "get enough sleep" again??
Exactly
😂😂 sleep in classroom
that's what the 8th day of the week is for?? didn't your school tell you to be grateful for it?
@@aliciaabdullah 8th day 😂😂
They expect everyone gots the time and no health issues.
sleeping and avoiding stress haha right... i'm watching this at 3.56 am while I stress out about my life
put a fish tank in your room,
Same n here its 4.16am😒
2:47 am and alarm sounds off at 5:30am
,😂😂😂😂
Oh I will say see some videos of BTS 😊
Relax and stress free life, yeah when my kids move out.
_Matilda Zelaya_
*Nope, won't happen. You experience pain from the time they're born until you die...beginning to end. It's a trap.*
80's Lady LOL
You said it sister
Having kids is a scam. Not worth it. 0/10 would not recommend. Do not do it.
Ahahaha! Brilliant. :'D
Solution for all of them: EXERCISE!!!🙄
Exercise, diet and enough sleep.
On OMAD diet for 22 days lost 7. 6 kgs already.
@@randomguy-se5dt keep it going!!
i’m a type one diabetic on insulin 24/7, it’s an autoimmune condition and it makes me weigh 10 pounds more than the average person
@@randomguy-se5dt congratulations 😊
“Get more sleep!” Lol I’m up at 4am watching this...
1)calorie deficit
2)calorie deficit
3)calorie deficit
4)calorie deficit
5)calorie deficit
6)calorie deficit
Xeph Xen Exercise is important as well, but not truly for weight loss in a manner. It's more for toning up. Calorie Deficit = 80% Weight Loss, Exercise = 20%.
But don't let that drive you away from exercising still.
Yup... that sums it up nicely!!
James Swift
Jame swift
James Swift
Eat less, eat healthy, exercise more, sleep more. Don't drink sugary drinks, eat less salt. 3:35 That's a lot of sugar in that green tea.
Quit white iodized salt - eat more pink Himalayan or sea salt
Portioning doesn't necessarily mean eating less. Thank you though for writing out the tips!
It's not a lot. Lol!
It could be stevia (a natural sugar that's 0 calories)
They put that guy spreading his legs in the wrong place...
Apparently you can gain wait in the stomach by being depressed or having stress or anxiety. Well... *I* *give* *up*
**leaves chat room*
This is what happened to me.
@@petitpois8813 same. im 12 😔
This video was so eye opening. Thank you for explaining why sleep and stress are tied to weight gain. I've never really seen that explained properly anywhere else before.
If you fix sleep, everything gets fixed, I have tried this in my own experience
I disagree with the "don't skip breakfast part", because I'm following the intermittent fasting lifestyle and it works like a charm for me 💪🏼
I said the same thing
I dont eat breakfest or lunch cuz of school 😤
On the autophagy video they recommend to skip breakfast, now they tell us to eat breakfast. Cmon
Intermittent fasting is miraculous!
It isn't starving yourself. It is eating one or 2 meals a day. That's where the "intermittent" part comes in. I've been doing it, as well as extended fasting, occassionally, for almost a year, now. I don't intend to ever stop. It has amazing health benefits and the weight loss aspect of it is truly life-changing, if one is in need of that. If your interested in learning about it, I'd be happy to tell you more, or I can recommend a few doctors that have UA-cam channels dedicated to teaching about it, where you can learn more. I hope that helps you understand it a bit more, JDMH. Anyway, have a great day. 😊
i died at 4:55 when she didn't even eat the cereal
😂😂
Sylvia-ray Music she was so gonna eat it then she, well she didn’t ;)
Sylvia-ray Music 😂😂😂😂😂 u funny asf
hahahahahaha
didn't noticed that
RIP dear
This guy's voice is relaxing
Mihai Halmi-Nistor probably cause he is talking to you like your a baby as in" your tummy "and "awwww" and that type of stuff lol
I actually dozed off a couple times. Granted i was tired while listening to it lol
Yeah I agree
Answer to all body types: Intermittent fasting and exercise.
Commercial that said *"If you want to lose weight, tone up, sculpt.. then you need to stop watching youtube videos-"* Then I skipped it straight away. Back to my youtube video.
Christina same i saw that ad
I hate that ad. Personal trainers are known for sabotaging their clients anyways.
Mary Ostertag ikr as im typing the ad litteraly popped up
Middle fingers up for that ad 😂😂😂
Same
You guys literally uploaded this video at the perfect time for me
Sapphire Sundaes same
Sapphire Sundae
Same
Same
sameeeee
Ehh some of us are in school so we can't really move every 30 minutes
where my truck drivin' brothers at?
Or avoid stress😂
@Olivia well school= stress and homework=stress
B e i n g a l i v e = stress
My school has us sit down for 2:30 a day
"Avoid stress"
Depressed me: OH HONEY..HERE WE GO AGAIN
For real kinda messed up I just learned about it now
I have all 6
Ganesh Logan lol
Ganesh Logan 😊
Me too 😂😅
same bud
🤣🤣🤣
Good channel that gives out important advice for body and soul. Truly a bright side.
1 glass of table red wine =74 calories. 1 can of Sprite: 140 calories.
I'm 59... Grateful I found this video!!! Today is a new begining!!
Since going back to college last month I've gained 5lbs. Now I know why...not enough sleep, stress and anxiety. Thanks for the video.
I felt as this video was made especially for me.
Maxly ikr
Yes
Maxly or anyone else. It's normal after all
For personal trainings online plz Reach me
I CAN'T GET RID OF MY DEPRESSION
Isabella Barnett riGHT ITS NOT THAT SIMPLE
I was born with depression welp..
Yeah I have depression. Literally too. No just feeling sad. I do some exercises every day which helps me get motivated and a little happier. I also use smiling minds which is a meditation app. You can do it 👍🏻
Don't say that. If you say that your mind will never get rid of it. Oof
I’m the same I have epilepsy depression anxiety and slow metabolism been trying to loose weight since last year after bad fall after I fell of a horse I couldn’t exercise. Also bad experience with bad ex 2 years ago. Only now my mind is happy I’m loosing weight but my upper like my mid section abdominal is taking forever to go, I’m active everyday with my dog sometimes three times, low carb high protein water water water, no stress in my life.
wow, this is actually pretty accurate, i have the #5 and i suffer from anxiety and am stressed all the time
I got all six types of body fats
Dyamanti22 same☹️
U guys must be beautiful☺☺☺
Dyamanti22 same lol
Vors Prung umm..
Dyamanti22 same😂
Everybody keep saying that breakfast is very important. But when i have a perfect Turkish breakfast my body keeps on getting hungry every hour and i can't stop thinking about food. But when i skip it, i really don't need to eat during the day and i don't feel any starvation..So, i prefer to skip it or it less in the morning.. That will keep you more energetic..
That's essentially intermittent fasting. I've been doing that for the last few months with good results
You actually did get my attention when you mentioned sleeping
I did this little experiment where I went to sleep at 1 am (I lost 1 kg) and then I went at 10 pm (I lost 5 grams). Yup...totally sleep a lot to lose weight! 👍
How long did it take you to lose weight
@@daisyquake9751 it took him 200 days
that person is putting a lot of sugar in his green tea
Rebekahlloll Zhang it's looped
It could've been stevia (idk hiw to spell it lol)
The Gaming Chronicles You spelled it correctly
Rebekahlloll Zhang it's a loop
Why is everyone taking this so seriously, it was meant to be a joke
Avoid stress HA
Yes because I obviously want to get stress
Lois Lee you’d be surprised
no one knows about their minds :)
I'm definitely going to try those tips and thought this video was very helpful.
Tysm for existing!!
In #6 they explain you shouldn't consume sugar. Good. In #5, at 3:40 somebody is adding loads of sugar to his green tea...
I dont trust this channel
lol Exactly what I thought. It seems hypocritical.
I have mine with no sugar but if you're going to have sugar in a drink, at least you'll be getting the benefits of the green tea... I suppose? Better than Coke or other fizzy drinks I guess.
it could’ve been stevia
If you cut out all of the sugary drinks and snacks, having sugar in your tea is no problem
Narrator: Drink Some Green Tea
Me: (Looks at the green tea on the screen) IS THAT SUGAR?!?
Exactly!
Thank you so much bright side! Now I know how to lose my weight great video keep it up!
*_I'm reading the comments and I see green tea, I'm going to Starbucks daily now to order the green tea frappuccino_*
Starbucks green tea frappuccino isn't even green tea. It's like kool aid tea powder, blended with milk, and sugar.
james wilton just get unsweetened green tea
"Stress, depression and anxiety." It all makes sense now
So, people with lovely, happy and stress free lives, and plenty of time on their hands, are healthier and look better.
Yup.
Saffron Sugar yes
Yes.
yes but those people also don't exist.
AG Wreck . They do , they are relegious people!!
I've always had a bit of a belly. My belly is bloated a LOT and I am constipated I'm glad I found u. On UA-cam.
Thank you so much for this info!
Some people do better with intermittent fasting. (Eating within a 6-8 hour window every day, instead of eating small meals throughout the whole day)
I usually don’t eat until about 12 to 1 and stop eating around 8 or 9. I have much more energy in the morning and am not usually hungry until 12-1. I’m never tired until it’s time to go to bed.
Amanda Chaotic you should change you nick to Chaotica. It would be way cooler. Just saying. It would sound like you are a super villain.
I'm opposite! I eat breakfast around 7am and my last meal around 2-3pm I get nauseous if I eat in the evening.
I start eating between 2-3pm and stop eating between 8-10 pm. I fast atleast 16 hours everyday. Usually fast 18 hours. Start my day with black coffee or green tea and 30 mins excercize
Before watching the video I got an ad saying; to lose weight I have to stop watching UA-cam videos...
obviously you didn't listen did you now ;)
ramona2016 no way!😱
He is a sumo wrestlers i bet
Yeah, these facts will never happen with teenagers in High School.
Or any student in general
Tell me about it!! 🤕
“Drink Green Tea” as the vid shows adding a ton of sugar to make it bearable lol
Hold your stomach in every time you think about it.
Amitis Shahbanu amazing how that works!
it can make your core weaker and affect your breathing don't do it.
Mine is hypothyroidism but he is right fiber helps and high protein no white foods have really helped and getting more sleep and some exercise thank you
David Powers you just have to do it correctly. Engage and flex your abs, don't hold your breath or squeeze in your organs.
I don't think I'm doing it right, since im holding my breath although don't think im doing anything to my organs
I love this video!! I agree with the body fats in the belly mid section, causes being stress, and depression. I do get to walk for exercise but I enjoy meditating to clear and heal charaka's in the body, and mind along with balancing sleep and diet. 👍👍
"Avoid shugary drinks and stick with just plain water." "Oh, also drink green tea." *shows someone pouring tons of sugar into their tea*
One of the most informative videos every! Love that you follow with giving a plan of what to do. Thank you! 😊
Avoid stress and learn to relax....that one flies right out of the window if you're still in school. Highschool and relaxation are basically antonyms...
That's why I only drink water
Cojocaru
Alina Cojocaru I only drink water as well
Same
Jangrez Khan germany
Wasser und Tee 😘
Thanks for the information! This is helpful.
"Avoid stress", wow what an advice!!
I'm watching this while eating nacho-cheese doritos....
Eating crispy creme and Hershey’s
love that ha
Elseyr eating air heads
Elseyr Lol😂
Elseyr oooohhhh noooo 😂😂...literally me though!
I'm literally doing everything I'm not supposed to.
Ritesh Ram Sam here
This was really helpful!, thanks!
I’m 5,10 and 160 now
BlizzardYt-_- curtain ^
But yea lol tru
Then I guess I’ll target my other curtain
Okay I’ll use blinds instead 😏 😂
Ashley 09 😂
You kinda can in a way, not a drastic way but its possible to target a certain area
Now i know why wasn't i losing belly before..cuz the only reason behind my belly is stress😑..gotta calm myself down.
Doctor Pretty same
guess i'll never lose it
Rip.
Doctor Pretty same!
Drinking more water also helps with that
HyperMangihugg
Your the best bright side.
This guy's voice is so relaxing, Im happi :)
Love the lab picture. Lucky gal. Prayers.
4:54
Fire the actor on the left.
because she didn't take a bite?
Lol
Shes all like yay oat meal ehh yay ehh im eating oatmeal look at me
LOL! I just noticed that now. omg...
Hahahaha
I love green tea, it has so many health benefits! Especially if you have someone with a garden who grows various types of leaves like peppermint for you to put in your tea. Yummy and healthy.
But eating breakfast has never worked for me. Like ever. I get hungry faster and eat more on days I actually decide to HAVE breakfast.
Thank you !! Very helpful video.
Great. One more to add to the list of things my anxiety does for me.
whats that going into green tea? sugar? yack
😶
Oliver Khoo Honey? Agave?
Drink it plain yo
Oliver Khoo you can drink it with sugar or no sugar. No sugar would be better because you’d get full on 0 calories. Same with any type of tea without sugar, but it has to be hot. Hot water makes you full
Awful. Why drink healthy drink with unhealthy sugar?! Weird.
but he's putting a lot of sugar in the green tea.. don't put suger in your tea when you want to loose weight
Karijn what about splenda?
+Kathryn Mason Splenda is fine, just don't overdo it. I add like 2-3 packets for 16oz of green tea. Lost 20 lbs in a couple of months and I think green tea has helped me along the way with flushing out water retention.
I don't know what splenda is, is it something from America? (I'm not American)
Kathryn Mason Use natural honey! Honey can make your tea/coffee sweeter without having to worry about gaining the weight since honey actually increases metabolic rate! This channel has a video on some of the best benefits to honey.
Maybe its salt lol
My biggest problem is being a picky eater and having sensitive taste buds. I've been like this forever and I also take meds that have a side effect that's suppose to make me gain weight (and yes, these meds are needed for actual medical issues). The healthiest part about my diet is that water is my main drink, with occasional grape juice, but not very often. I walk quite a bit since it's my main source of transportation and I take classes at the gym, it's just during the times of year where the sun sets early that I'm in trouble if I can't get a ride to or from the gym.
I already lost almost 20 kgs in 7 months (with a schedule similar to the tips mentioned in this video) even before watching this video
How u lost plz share with us
The voice was kinda smooth and aesthetic so I accidentally slept through the video
You didnt miss a thing
tiara jabri His voice is totally relaxing!
I just started a diet so this is perfect!
This video is very informative. I couldn't believe how much of these I'm already doing. I do need more work in the excersise department, and I think I'm going to try the green tea for my lower belly.
Did you try alovera
All I've learned In this video is-
1)No sugary items
2)No alcohol
3) French fires 😢
4)No over eating
5)Dancing & Aerobics
6)No stress
7)Green tea with lots of sugar
8) No depression
Okay, sounds pretty cool too easy for me to deny.
Wait, about the don't sit down for more than 30 minutes thing... What if you go to school and have to sit down for around 5 hours a day and erm.. CANT get up and walk around in the lesson? BTW HIDE THIS VIDEO FROM MY MUM
lulu chrysy Drop out of school
(Jk I don't think it work for us students)
lulu chrysy bro school is from like 7-3 swear you can't workout after???? The football team dose so dose the baseball and soccer team. As well as basketball lol if you not in a sport you still have time after school. And if you graduated already it's even easier because you have more time even if you go to college
lulu chrysy yeah I was thinking the same thing
Martin Ortiz personally I can’t work out because I take he bus home for an hour and a half, have to do my homework, cook, and have dinner
lulu chrysy tell your teachers if you can do some stretches, they may even say that everyone should do it
Don't sit for more than 30 mins? Well that's hard when you are sitting down at school for an hour in each lesson
Thank you this video was very helpful.
I love the green tea shot, where a lot of sugar is being poored in
Very impormative! Thanks
Eating breakfast is so important! I usually have oatmeal in the morning
its not important tho. this video is pseudo science based btw. dont listen to it if you care about results.
I have tried it for a long time to not eat anything before noon. It was bad for me. I was tired, sleepy, groggy and ate way too much food for lunch, then felt bad in the afternoon because my body was still processing the food and my tummy was hurting. I have been eating the same breakfast (oatmeal with nuts, fresh fruits) for the last 3 years and I feel much more energized and ready in the morning. I do not have the usual 'starving' need to eat at noon and I do not eat as much and I feel better in the afternoon too. So for me, having breakfast is good :)
it depends on each person were not all the same
It’s not really
Same! I eat oatmeal everyday, even on weekends :D It's just so good. And yes, breakfast IS important. I can't believe some people are denying it, by their own experience. Yes, some people can start their day without eating breakfast but it doesn't mean it's not important
Thank you, i am kinda young I am in my teen years and this really helped.❤❤❤❤
simply LOVED IT!
Been intermittent fasting for last 2 years, eating between 12 - 8pm. Found it a massive help to lose weight, when combining with fasted cardio. Plus I feel a lot more energetic and less bloated than I did when I used to eat breakfast.
12 am or pm?
"Avoid stress"
Cant because of school😐
Thank you! I have skinny arms and good legs, But i hate my belly. I never seem to be able to get rid of it. I never knew it was because of my anxiety!
Thank you for the tips. I am going to put good use to it.
Would you be interested in virtual trainings
0:49 mmm that pizza looks good
x jxmin that's the problem with all the viewers 👍
Awesome vid!!!👍👍👍
Here is what I plan to do:
Workout to do every other day:
Warm up: 5, 10 second handstand holds, 5 one legged pivot turns on each leg.
Workout:
20 squats, 20 lunges on each side, 20 sit ups, 20 crunches, 20 calf raises, balance on one leg for 30 seconds, 10 plank shoulder taps on each arm, 20-30 second elbow plank, 20 kicks on each leg, 20 lunge switch jumps, 15 L ups, regular plank for 30 seconds, do as many push ups as you can and do one more the next day and add one push up each day, jump rope 30-50 times and add one jump each day, run back and forwards 15-20 times, 15 burpees. 15 shoulder to air lifts, 15 tricep lifts, 15 bicep curl press ups, 10 straight arm raises on each arm both ways, 20 dumbbell bench presses, 30-50 punches on each arm while switching arms.
Stretching to do every day:
One legged pike for 20 seconds or more on each leg, butterfly (knees to ground) for 20 seconds, butterfly (head to feet) for 20 seconds, seal for 20 seconds, bowl for 20 seconds, straddle as far as you can up against a wall for 20-30 seconds, straddle and reach to each side for 20 seconds each, arch back for 20 seconds, knee bridge for 20 seconds, wall pike for 20 seconds, sitting knee to chest for 20 seconds on each side, wall chest press for 20 seconds, 10 cat and cows, all lunges, standing straddle for 20 seconds, bridge for as long as you can, all splits for 20 seconds each.
Diet: don’t have breakfast, intermittent fast, salad for lunch, small portion off healthy food of any type for dinner. Try and stay below 500 calories for each meal.
I have Autism so it is hard when your stressed out and I have to take medicine for my anxiety but I’ll try the meditation and green tea tactic 😋