How to loose weight

Meet Mr. Gautam Yadav  lost 20 Kg weight from 81 Kg to 61 Kg. Gautam now able to participate in various Marathon across the nation such as Airtel Delhi Half Marathon, Gurgaon Amity half Martahon, Mumbai Standard Chartered Half Marathon. He is now a professional half marathon runner and won many medals. Two things which are very rare is commitment and right guidance. With the help of right guidance Gautam is able to achieve the above results.

There are many ways to lose weight fast.
However, most of them will make you hungry and unsatisfied.
If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.
The plan outlined here will:

• Reduce your appetite significantly.
• Make you lose weight quickly, without hunger.
• Improve your metabolic health at the same time.

Here is a simple 3-step plan to lose weight fast.

1. Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs). These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body. When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs. Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.
Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger .
Put simply, lowering your insulin puts fat loss on “autopilot.”

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Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

2. Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated. This has been shown to boost metabolism by 80 to 100 calories per day. High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet
When it comes to losing weight, protein is the king of nutrients. Period.
Low-Carb Vegetables:

• Broccoli
• Cauliflower
• Spinach
• Kale
• Brussels Sprouts
• Cabbage
• Swiss Chard
• Lettuce
• Cucumber
• Celery

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day. A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

• Olive oil
• Coconut oil
• Avocado oil
• Butter
• Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal. Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan. The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly. There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all.

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

3. Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.
If you’re new to the gym, ask a trainer for some advice.
By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight . Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat . If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice

3 Training Methods for Your Fastest Half Marathon

You’re in luck: the half is one of the longest race distances that’s also approachable and relatively easy to run fast.

Yes, it will take work. Yes, it will be difficult! But it’s manageable—and you can do it.

Unlike a marathon, which requires more fuel than your body can store in its muscles, a half marathon is short enough that you don’t have to worry about “hitting the wall” in the final miles.

But at 13.1 miles, you can’t fake your way through a half like you can with a shorter race like the 5K distance.

With the right half marathon training approach that prioritizes general endurance and race-specific fitness, you’ll see incredible progress and plummeting race times.

1: The All Powerful Long Run

Every runner should be doing a weekly long run—no matter what distance you’re training to complete. Long runs build your general endurance so you can run further, complete longer and more intense workouts, and help you maintain faster paces for a longer period of time.

If you’re a beginner, long runs are even more critical as endurance is the top limiting factor for new runners. Long runs increase running economy (efficiency) and help you cover the half-marathon distance comfortably—so you can then worry about running it fast rather than just completing the race.

During a 12-20 week half-marathon training period, add a mile to your long run every 1-2 weeks but take a “recovery week” every 4-6 weeks where the long run distance dips slightly. Run at least 11 miles during training to ensure you can complete the half marathon comfortably.

Advanced runners will want to run significantly more than 13.1 miles during their peak long run—even up to 20 miles. The benefits of long runs are undeniable and the longer you can safely run, the more you can focus on running fast on race day.

2: All Hail the Tempo

Tempo runs are classic, “bread and butter” workouts for any distance runner. You’ll see runners doing tempos who are training for 5K races and even ultramarathons—they’re that useful!

This is because they help push your endurance to new levels. More specifically, they increase your body’s ability to clear lactate from your blood stream, which is a byproduct of hard exercise. Tempo runs help you run at a faster pace without accumulating too much lactate, ultimately helping you maintain a faster pace for a longer period of time.

There are quite a few definitions of “tempo”:

• The pace that you can hold for about an hour (10K to 10-mile race pace for most runners)
• A “comfortably hard” pace (for those who like to run by perceived effort)
• The pace that causes your heart rate to reach 85-90 percent of maximum (if you prefer heart-rate monitor training)

Beginners can start with tempo intervals which are simply 2-5 minutes at tempo pace with 1-2 minutes of easy running as recovery in between. Aim to complete roughly 15-20 minutes at tempo pace. Advanced runners can skip the recovery running and instead run 3-5 miles, or 20-30 minutes, at tempo pace with no rest.

And of course, you’ll want to run a few easy miles before and after any tempo workout to ensure you have a proper warmup and cooldown.

3:Specific Workouts

Specificity is the golden rule in running: your training must be specific to your goal race.

These workouts are more advanced, so if you’re a beginner, you can just run easy mileage, long runs and tempo workouts.

But if you’re advanced and want to go after a big half-marathon personal best, race-specific workouts can take your fitness to new levels and help you accomplish more on race day.

A half marathon-specific workout closely resembles the race. In its most basic form, you’ll run at half marathon pace for 6-8 miles. Here are two more examples:

• Two repetitions of 5K at goal half marathon pace, with 2 minutes of easy running as recovery.
• Finish a long run of 13-18 miles with 3-5 miles at goal half marathon pace (this workout makes you run fast on tired legs, making it even more specific to the race itself).

Workouts like these should be done in the final 4-6 weeks before the goal race.

To be clear, these are advanced workouts! Most beginners will see rapid improvement without these more challenging sessions. If you’re not ready yet, learn how to train for your first half marathon here.

Implement these half-marathon training sessions into your next program and you’ll reap the rewards: more endurance, higher fitness levels, and most importantly, a faster half marathon!