Fat burning & muscle building, shredded body - #26339

For burning fat and detox toxins Take tablet Liv-52 1-0-1 after food with water Medohar guggul 2-0-2 after food with warm water Maha yograj guggul 1-0-1 for back pain, also lightly massage your affected area twice daily with mahanarayan oil Amla juice 10ml+ Aloe vera juice 10ml twice daily after food with water for glowing skin and anti aging.

HELLO RAKESH,

PERSONAL HISTORY Age= 50 years Chronic illness= none Goals= fat loss -muscle gain -shredded , fit look -back pain relief -skin glow -detoxification -endurance -anti-aging

At 50 , Vata dosha tends to dominate (Aging process). Vata imbalance can cause back pain, poor muscle mass, dry skin, fatigue

We aim to balance vata, mildly reduce kapha(fat), and support (digestion, metabolism)

EFFECTIVE EXERCISES focus on combining cardio, strength, and core exercises.

CARDIO(daily for 30-45 mins) -Brisk walking/jogging - cycling -jump rope - dancing or aerobics these help burn fat all over, including the belly.

CORE- TARGETED WORKOUTS(3-5 TIMES/WEEK) -plank = 3 sets of 30-60 sec - Russian twists= 3 sets of 20 reps - Leg raises -Mountainclimbers -Suryanamskar= 8 rounds daily

YOGA ASANAS

STRENGTH AND CORE (fat burn + muscle building) -Suryanamskar = 10 rounds -Plank (1 min* 3) -bhujangasana-for back pain -setu bandhasana -navasana -utkatasana

FLEXIBILITY AND RECOVERY -Trikonasana, vrikshasana -ardha matsyendrasana -balasana

PRANAYAM(10 min total) -kapalbhati= 3 rounds for fat metabolism -bhastrika- 3 rounds -Anulom Vilom- 5 min -bhramari- 2 mins

DETOX PLAN EVERY 6 MONTHS PANCHAKARMA(under ayurvedic practitioner at clinic setup) -Virechana= liver detox, fat metabolism -basti = best for vata, back Pain relief, deep detox -abhyanga + swedana= toxin elimination, skin glow, flexibility -Nasya= clears sinuses, improves oxygenation

EXERCISE ROUTINE MON= strength (upper body + core) TUE= HIIT (15 min) + Yoga WED= strength (lower body) THU= walk(45 mins)+ mobility FRI= full body+core training SAT= long walk/light jog+yoga stretching SUN= rest+pranayam+self massage

ALWAYS STRETCH BACK AND HAMSTRINGS DAILY TO REDUCE BACK PAIN

FOR GLOWING SKIN AND ANTI AGIG -daily amla+turmeric+ghee -apply Aloe Vera + kumkumadi oil on skin at night -drink saffron milk 2-3 times/week -hydration= 2.5-3 L/day -avoid= late nights, stress, refined foods, sugar

This diet is kapha reducing, which means it helps reduce excess body fat, improves metabolism, and minimise water retention and heaviness- especially around belly.

1) GRAINS(choose light, low glycemic) -old rice, barley, millets- bajra, ragi, jowar, quinoa, whole wheat

AVOID= white rice, maida, processed breads or bakery items, heavy or sticky grains like oats

2) PULSES AND LEGUMES -moong dal= easy to digest , light -massor dal -hoarse gram= very good for reducing fat(kulthi) -chickpeas- chana roasted or boiled

AVOID= rajma, chole, urad dal- they are heavy and produce gas if digestion is weak, overcooked or creamy dals

3) VEGETABLES -leafy grreen= spinach, methi, coriander, curry leaves -lauki, tinda, karela, pumpkin -cabbage, cauliflower, broccoli, carrot, beans -drumsticks, snake gourd - radish-especially good for belly fat

AVOID= potato, sweet potato , arbi, -tomatoes in excess -excess onion garlic at night

COOKING- steam or light saute vegetables with mustard seeds, cumin, ginger, and turmeric in minimal oil

4) FRUITS -apples, pear -papaya= excellent for digestion -pomegranate -guava, watermelon= take in morning only -seasonal berries -amla- raw or juice

AVOID= banana, mangoes, grapes, chikos, any fruits after sunset, fruit juices= high sugar

5) DAIRY PRODUCTS -buttermilk=diluted curd, churned, spiced with roasted cumin,ajwain - low fat curd- only in daytime - cow’s milk-if needed boiled with turmeric or ginger

AVOID= cold milk, panner, cheese, khoya, full cream milk, curd at night

6) FATS AND OILS -cows ghee- small quantity, helps in fat metabolism -cold pressed mustard oiler sesame oil

AVOID -refined oils, deep fired food

7) SPICES AND HERBS these helps stimulate digestion, improves metabolism and reduce bloating -ginger, cumin, ajwain, black pepper, turmeric, cinnamon, fenugreek, asafoetida

use these in cooking or as herbal teas- cumin-fennel-coriander decoction after meals

8) BEVERAGES -warm water throughout the day - herbal teas -jeera water

AVOID= cold water, aerated drinks, packaged fruit juices, sweet lassi or milkshakes

9) SNACKS-light dry and non sugary - roasted makahna, roasted chana, dry fruits in moderation -chia seed water -sprouts= moong, chana with lemon, no salt

AVOID -buiscuits, chips, namkeen, bakery items, sugar bars or energy drinks

HOW TO EAT -eat only when hungry- no emotional or boredom eating - eat in calm, mindful environment - avoid overeating, even healthy foods - use warm, cooked meals, over raw/cold food -obseve mitahara- balanced, moderate, quantity of food - intermittent fasting- 14-16 hours overnight is safe and recommended

MEDICATIONS ADVISED FOR WEIGHT LOSS AND BELLY FAT

PHASE 1- DETOX AND METABOLISM duration= for week 1-4

1) TRIPHALA CHURNA- 1/2 tsp with warm water at bedtime =improves gut health, reduces fat absorption, prevents constipation

2) TRIKATU CHURNA- 1/2 tsp with honey 15 minutes before meals twice daily = burns toxins, stimulates fat metabolism

3) WARM LEMON-HONEY WATER -juice of 1/2 lemon+ 1 tsp honey in 1 glass warm water =first thing in the morning on an empty stomach

PHASE 2= FAT BURNING AND WEIGHT MANAGEMENT duration= week 5-12

4) MEDOHARA GUGGULU- 2 tabs twice daily after meals with warm water =reduces kapha and meda dhatu- fat tissues, helps in belly fat loss

5) PUNARNAVA MANDUR-FOR WATER RETENTION AND LIVER METABOLISM = 2 Tabs after lunch and dinner =imporves metabolism , supports kidney, liver detoc and reduces bloating

6) VRIKSHAMLA CAPSULES- 1 cap 30 minutes before meals twice daily =reduces appetite, inhibits fat storage

DAILY ROUTINE

5:30 AM= wake up , this will align body clock, energy boost

5:45 AM= oil puling with sesame oil (10 min), oral detox, skin and gum health

6:00 AM= triphala 1 tsp with warm water, gut cleansing, liver detox, skin

6:30 AM= Abhyanga (warm sesame oil massage-15 min), relieves back pain, tones muscles, detox

7:00 AM= bath with lukewarm water, vata pacification

7:30 AM= light yoga and pranayam, endurance , strength, flexibility

8:00 AM= breakfast(protein rich, warm), muscle gain, metabolism

1:00 PM= heaviest meal(lunch), improves digestion, nutrient absorption

4:00 PM= herbal tea+light snack(seeds/makhana), keeps metabolism active

6:30 PM= early light dinner, fat burn, easy digestion

9:00 PM= foot massage, sleep, detox nervous system

9:30 PM= sleep, muscle recovery, anti aging

MONITOR WEIGHT EVERY 2 WEEKS TRACK DIGESTION AND ENERGY LEVELS STAY HYDRATED

DO FOLLOW CONSISTENTLY

HOPE THIS MIGHT BE HELPFUL

THANK YOU

DR. MAITRI ACHARYA

Start taking, 1.Giloyghanvati 1-1-1 2.Aarogyavardhini vati 1-1-1 3.Mulethi choorna +Manjishtha powder 1tsf with Lukewarm water twice in a day. 4.Amla powder 1tsf with Lukewarm water twice in a day. **Daily Massage your back with MAHANARAYAN TAILAM. **Daily drink Triphala kashayam (should not be too hot)+1tbsf of honey. **Use warm water for drinking… Follow up after 30 days.

Just take Trifala Powder Regularly

follow a healthy diet plan breakfast -eat seasonal fruits and sprouts lunch-eat more salid and millet based roti dinner-it should be light

avoid dairy product and oily and junk food drink Green vegetable juice

How much is your current weight?? R you on any medication??

Achieving a shredded body with muscle mass and glowing skin while relieving back pain involves a multifaceted approach grounded in Ayurvedic principles. Let’s tackle these areas systematically.

First, addressing fat burning and building muscle: Ayurveda emphasizes the importance of balancing your doshas, particularly focusing on Kapha dosha when trying to lose weight. Start with incorporating regular physical activity that suits your body type. Sun salutations and vigorous asanas can stimulate fat loss and promote muscle growth. Pranayam, especially Bhastrika (bellows breath), can enhance your metabolic rate aiding fat burning. Ensuring proper hydration and eating a light, easily digestable meal post-workout aids in muscle recovery.

For glowing skin and detoxification, focus on internal cleansing as a path to outer radiance. Begin your day with a glass of warm water with a squeeze of lemon; it kickstart your digestion and helps in detoxification. Incorporate foods like turmeric, a natural anti-inflammatory and antioxidant, and amla, rich in vitamin C, can enhance immunity and skin health.

To address back pain, regular gentle stretching exercises and yoga postures that lengthen the spine can be beneficial. Ayurvedic oils like Mahanarayan oil, applied gently at bedtime, can provide relief. A balance of Vata is crucial, hence a routine of regular sleep, warm baths, and grounding foods like hot cereals and soups can help.

Incorporate anti-aging foods that are rich in antioxidants – almonds, walnuts, berries, leafy greens, and oily fish (if non-vegetarian) are excellent choices. Finally, ensure healthy digestion (Agni) by consuming freshly prepared meals, and by eating your biggest meal at midday when digestion is strongest. Regular massages (Abhyanga), sleep at the same time every night, and mindful eating are key components to achieving the balance you seek.

Consistency and patience are paramount. Keep track of your progress and adjust your lifestyle as necessary. In case of persistent back pain, consulting a medical professional is advised.

When the goal is such a comprehensive transformation involving fat burning, muscle building, detoxification, relief from back pain, weight loss, improving skin, and building endurance, it’s crucial to address multiple aspects of health through the Siddha-Ayurvedic framework. Firstly, understanding your dosha is key as it can guide dietary and lifestyle choices in a way that’s personalized to your constitution.

For fat burning and building muscle, focus on balancing Kapha dosha which stores fat and relates to muscle tone. Incorporate a Kapha-pacifying diet, emphasizing warm, light, and dry foods. Spices like ginger, black pepper, and cayenne can be used generously as they ignite agni, your digestive fire, helping with metabolism.

Strength training should be personalized to support muscle growth. Implement a routine that includes resistance exercises, targeting major muscle groups, at least 3–4 times a week, allowing rest in-between sessions. Yoga asanas like Surya Namaskar and Virabhadrasana can enhance both strength and flexibility, while also offering pain relief for the back by improving posture.

Detoxification is also crucial here. Include a routine of Triphala at night, which aids digestion and detoxification. Herbal teas with tulsi (holy basil), turmeric, and cinnamon can help boost your body’s natural detox processes. Adequate hydration is essential—drink warm water with a slice of lemon to help flush out toxins.

To support glowing skin and provide anti-aging benefits, ensure your diet’s rich in antioxidants. Include amla (Indian gooseberry), which helps rejuvenate and is known for its high Vitamin C content. Fresh fruits, vegetables, nuts, and seeds should be central to your meals.

Endurance building is also necessary, so incorporate some cardio—be it brisk walking, running or cycling—into your weekly routine, coupling it with yogic breathing exercises or pranayama to enhance oxygen intake and lung capacity.

Remember to consult a professional for severe persistent conditions like back pain, as this might require medical evaluation to avoid compounding injury. Integrating these practices, with appropriate rest, balances all three doshas and promotes overall vitality and well-being.