As you can see the beautiful view of Kathmandu
Valley although the sun has not risen yet but the weather is quite supportive than yesterday we are here for a quick walk. Hey Guys, Welcome to your channel The Barbell Biceps I am Pratik khadka from Nepal and today we are here before sunrise in ShivaPuri National Park to explore nature and shoot today’s video instead of shooting in the same old room as always. As advice people tend to give us advice regarding workout and dieting but it’s not a necessity in the initial stage. So how can you lose weight at home without workout or special diet plan lets start the video then. Weight loss without workout !!
How is it even possible? There are a lot of people who are unable to lose weight because of their health issues injuries, they are unable to workout But there is a lot of advice coming from people we meet regarding the workout
and dieting it’s not quite required to begin with. But after considering your health condition I along with this channel will always be by your side for the support. As advised by many doctors, homeopathy, ayurvedic and researches it’s very important to get a good quality 6-8hr sleep every day. Why ?? Because the body will be maintaining a low metabolism rate during your sleep but if you exceed 6-8 hr mark every day then it will directly hamper your digestion process fat loss process Instead, you will start feeling drained, laziness, drowsy. But if you can control sleep 8 hrs it’s very good for the body to give you constant boost, recovery and maintains your normal weight But there are time when you sleep 3 or 4 hrs for them please try to maintain 6-8hr sleep regularly it’s ok to sleepless some
time. After all, we are humans and unexpected things do The second step is to drink at least 3-4ltr of water best replace sugary drinks with water It has also been advocated
by a lot of health professionals to drink Water is life a lot of water since we are made of( 75% children and 45% adult) water. “Its the only thing that is 0 kcal another is air but sadly we can’t have air as a replacement ” Water does flush out and cleanse all our organs,
maintains our body temperature and helps digestion and improves our metabolism rate. The best
practice is to drink water as soon as you wake up and before every meal.
But there are a lot of people who cannot drink water as first thing in the morning if so
then try adding a pinch of salt and sugar to a glass of water since it will help open
up our blood vessels and provide electrolytes and faster process of hydration. The third step is to take a walk for at least
8000 to 10000 steps. Although I work out regularly, I still walk and roam around sometimes. There
are three strongest benefits of walking: maintaining your body composition/weight, removing stress
hormones, digestion, burn unwanted calories that we have consumed, and boosting creativity/imagination.
As an example, Steve Jobs used to conduct his important meeting walking since it helped
him to get creative and the meeting will be more productive. We tend to use our bike / personal
vehicle/elevators to visit every nearby station but instead switch them with a quick walk
there is no specific time to walk or run you can just manage it as per your schedule try
to target at least 2-3 km per day which is approximately 8000 steps. As per one Japanese
story, people who walk at least 10000 steps daily are healthier and never will have issues
with weight. Also, all the exercises quoted as cardio will burn your calories to put you
on the deficit. So try to do a quick walk as a break from work if you are not able to
think or stress is taking over your productivity which will also burn the calories in the process. The fourth step is Counting Calories. There
are calories in every food you eat or drink including all the candies and fast food. The
only thing that doesn’t have calories is water. We all have daily required calories as per
our level of activity, height, weight, gender from which we can calculate our BMR for maintenance
calories by decreasing 500 calories of BMR maintenance calories we will lose weight.
As you can imagine calories are exactly like our salaries why am I relating this because
the higher the calories the more we tend to save and invest which will turn into fat if
not properly utilized? So if you want to decrease the calories try eating less instead.
But you might be thinking you have already cut out on eating habit but the best deficit
amount is 500 kcal. But there is no awareness about calories in here which will lead exceeding
the daily calories intake The best practice to be in a calorie deficit
is to try eating something at home before going out since we will have more craving
in an empty stomach. Switching up to a smaller plate instead of
a regular plate or special khande-thal that will portion out the meal so you can see how
much and what you are eating also try choosing fewer carbs source and high protein and fiber
source. Here we will have fat and protein in lentil soup, the fiber in veggies and carbs
in rice and potato. The most important thing here is the mindset
for the achievement of the goal instead of shorter timelines. Your body needs a habit
to remove excess weight and lifestyle to transform. There is no health without food, water, sleep,
and exercise. So the fifth and final step for weight loss
is an early morning cold shower. So you might be thinking why am I promoting cold water
showers in the winter season but trust me there is a reason behind it. This will not
only promote balancing hormonal production especially testosterone in men and decrease
stress level since the main function of your body is your survival so when you take shower
with cold water your body will reach to survival mode that will generate excessive heat to
balance the body temperature which will burn your fat as source of energy.
As an example mountain climbers, sherpas, athletes like MMA athletes, and fitness athletes.
They also tend to include ice bath and cold water shower in their routine for the same
benefit if you have watched discovery channel mountaineers and sherpas they really on fatty
food but still they are so lean because their body will burn fat as a source of fuel while
working in that extreme cold temperature. The cold temperature will also increase metabolism
when you digest food faster. But we have a habit of using hot water in both summer and
winter which will mess our metabolism and fluctuate if you are unable to do an early
morning shower then try it at other times of the day. I am not going to start a cold
shower right away. But it’s a best practice only after considering your health issue although
it won’t give you a drastic weight loss it does give you a good result if you are trying
your weight loss from somewhere. These are the kind of things you should be practicing
in the long term for sustainable well being. These are the thing that should be followed
by everyone but we have a mindset of short term transformation which will lead to short
term results and back to the same point where we started. So please make these things a sustainable
habit instead of short term goals and if you like the video please Like, Comment and Subscribe
the channel “The Barbell Biceps ” bye-bye Namaste.