haider7's Journal, 01 Jan 20

mashallah  

😊 

How  

Bhai kesay??? 

with having 2000 calories defict a day for 5 days a week ... 

i eat 1500 to 2000 calories a day ..and i burn 3500 to 4000 calories a day .. and i do workout 3 to 4 hours a day to burn 4 thousand calories a day ... i do this 5 days a week and i rest for 2 days ..  

the myth is simple if you make a defict of 500 calories a day for 7 days you'd lose half kg and so that if you make 2000 calories deficit a day .. you will lose 2 kgs a week .. 

in workout i mix things up .. becox you cant do a one exercise For 3 hours .. so i mix it up as i do 2 weight lifting sessions of 1 hour 15 or 30 minutes some thing like that .. and after that i follow up with 10 to 15 minutes of cardio workout .. and then i do jog/running for 5 to 7 kilo meters ... simple 😋 

and most importantly you need to connect fatsecret to google fit or samsung health etc to track all your activities .. by doing that you'll be more aware of your workouts and you will get almost the correct value of your daily calorie deficit everday in fatsecret app .. 😎 

ماشااللہ زبردست  

How? 

😊 just read my comments below ¶  

yar roti k kia cals hain? 

roti k size pe depend karta hy .. normal tawa wali roti bilkul patli taway k soze pe jo poori aye round about 230 calories ki hoti hy pure aatay wali .. agar moti ho to 300 or something  

haider bahi main behas nahi kar raha .... ek normal size 6"by 6" roti main 100 se 130 calories ho tey hai... curiouscarbs masla calories ka nahi roti main carb boht hai yahi wo waja hai k weight loss main pori tara ignore karo roti ko. 

first of all, bhai 6 by 6 ka sirf farq nai hota .. aatty ki miqdaar mtlb roti ki motai ka bhi farq hota hy .. aap jis roti ki baat kar rahy hn ussko phulka bolty hn jo har ghar me nahi banta .. atleast hamary ghar me 🤪 .. aur 100 grams whole wheat me 340 calories hoti hn aagy hissab kar lain .. google se aap check kar sakty hn 😉 

sorry > *whole flour ... aur dosri baat se bhi disagree kion k carbohydrates ko bilkul ignore nai karna chahiye hamari body ko carbs ki bhi zaroorat hoti hy .. 👍🏼 fats aur carbs ko bilkul khatam karna diet se, bahot unhealthy step hota hy ... kam karo lekin khatam nai .. 

Hmmm.. to best way main weight na ker lain roti ka? Amma patli rotiya banati thi jab se begum aye hai roti thori jandar ho gye hain 😂😂 Tabhi wazan barh raha hai yarr me pehlay ki trah 2 roti khaye ja raha tha wo to jb wazan barha to mene ghor kia k ye wo amma wali 2 roti nhi ye to 3-4 roti k braber hain kyu k moti hain thori... To hyder bhai agar me average weight nikal lu aik do bar gher ki roti ka to ye theek rahay ga na? 

han theek rahay ga .. kion k calorie count bahot zaroori hy weight loss me .. aur dosri baat calories aap kitni burn karty ho aik din me wo bhi coung karna zaroori hy .. google fit ya phir samsung health etc iss trha ki app instal kar k mob me ussko fatsecret se connect kar lo .. phir jitni calories uss pe burn karo gay steps me ya kissi activity me ussko apni apni diet se compare kar k roz check kiya karo k kitni calories extra burn hui hn ..jitni khai hn uss se 500 extra calories roz burn kro gay to aik hafty me half kg weight lose ho jaye ga 😉  

baqi weight lifting ya body weight exercises shuro karo .. uss se aap ki body k mucsles lose ni hon gay other wise fats k sath sath muscles bhi lose karo gy aap .. aur diet me proteins zyaada khany ki koshish karni hy aap ne .. fats aur carbs thory kam use karny hn .. 👍🏼 best of luck..