SOUMEN’S WORKOUT

“NO-MACHINE ZONE”

20 Minutes Workout for spot reduction: Neck

Exercise 1: Stand straight with right hand resting on your hip and the left one straight in air. Now, tilt your neck on the shoulder of the hand that is resting on hip i.e on your right side. In this position move your left arm up and down and feel stretch on your neck muscles. Repeat this 16 times up and down , twice for each side to shape your neck.

Exercise 2: Stand with your legs wide apart. Rest both your hands on your hip as shown in the pic. Now roll your neck clockwise 8 times and then rotate it anti-clockwise 8 times.

Exercise 3: Stand straight at ease. Now hold the skin at the lower portion of your neck with both your hands as shown in the pic. Now tilt your head backward and try to move your lower jaw up and down. Repeat the same process 32 counts and feel the stretch in your neck muscle which ultimately reduces your neck.

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SOUMEN’S WORKOUT

“NO-MACHINE ZONE”

20 Minutes Workout for spot reduction: Side Flabs

Exercise 1: Stand sideways with a wall and place your adjacent arm in the position as shown in the pic. Now bend yourself towards the wall as much as possible and give jerks. Do 6 sets for each side.

Exercise 2: Stand straight with your legs apart. Now lift both the arms straight in air and then hold the elbow of one arm with the other as shown in the pic. Now bend your body sideways as much as possible as shown in the pic. Give jerks and change for the other side. Repeat the process with 8 jerks 4 times each side.

Exercise 3: Stand straight with your legs apart. Now lift both the arms straight in air and then hold one arm with the other as shown in the pic. Now bend your body sideways without bending your elbows as much as possible as shown in the pic. Give jerks and change for the other side. Repeat the process with 8 jerks 4 times each side.

Soumen’s Workout

Ph No. :- 9830216280 / 9230527033

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What is the body mass index (BMI)?

The body mass index (BMI) is a now the measurement of choice for many physicians and researchers studying obesity.

The BMI uses a mathematical formula that accounts for both a person's weight and height.

The BMI measurement, however, poses some of the same problems as the weight-for-height tables. Not everyone agrees on the cutoff points for "healthy" versus "unhealthy" BMI ranges. BMI also does not provide information on a person's percentage of body fat. However, like the weight-for-height table, BMI is a useful general guideline and is a good estimator of body fat for most adults 19 and 70 years of age. However, it may not be an accurate measurement of body fat for body builders, certain athletes, and pregnant women.

The BMI equals a person's weight in kilograms divided by height in meters squared (BMI = kg/m²). To calculate the BMI using pounds, divide the weight in pounds by the height in inches squared and multiply the result by 703.

It is important to understand what "healthy weight" means. Healthy weight is defined as a body mass index (BMI) equal to or greater than 19 and less than 25 among all people 20 years of age or over. Generally, obesity is defined as a body mass index (BMI) equal to or greater than 30, which approximates 30 pounds of excess weight. Excess weight also places people at risk of developing serious health problems.

The World Health Organization uses a classification system using the BMI to define overweight and obesity.

• A BMI of 25 to 29.9 is defined as a "pre-obese."
• A BMI of 30 to 34.99 is defined as "obese class I."
• A BMI of 35 to 39.99 is defined as "obese class II."
• A BMI of or greater than 40.00 is defined as "obese class III."

The table below has already done the math and metric conversions. To use the table, find the appropriate height in the left-hand column. Move across the row to the given weight. The number at the top of the column is the BMI for that height and weight.

BMI (kg/m2)	19	20	21	22	23	24	25	26	27	28	29	30	35	40
Height (in.)	Weight (lb.)
58	91	96	100	105	110	115	119	124	129	134	138	143	167	191
59	94	99	104	109	114	119	124	128	133	138	143	148	173	198
60	97	102	107	112	118	123	128	133	138	143	148	153	179	204
61	100	106	111	116	122	127	132	137	143	148	153	158	185	211
62	104	109	115	120	126	131	136	142	147	153	158	164	191	218
63	107	113	118	124	130	135	141	146	152	158	163	169	197	225
64	110	116	122	128	134	140	145	151	157	163	169	174	204	232
65	114	120	126	132	138	144	150	156	162	168	174	180	210	240
66	118	124	130	136	142	148	155	161	167	173	179	186	216	247
67	121	127	134	140	146	153	159	166	172	178	185	191	223	255
68	125	131	138	144	151	158	164	171	177	184	190	197	230	262
69	128	135	142	149	155	162	169	176	182	189	196	203	236	270
70	132	139	146	153	160	167	174	181	188	195	202	207	243	278
71	136	143	150	157	165	172	179	186	193	200	208	215	250	286
72	140	147	154	162	169	177	184	191	199	206	213	221	258	294
73	144	151	159	166	174	182	189	197	204	212	219	227	265	302
74	148	155	163	171	179	186	194	202	210	218	225	233	272	311
75	152	160	168	176	184	192	200	208	216	224	232	240	279	319
76	156	164	172	180	189	197	205	213	221	230	238	246	287	328

Table Courtesy of the National Institutes of Health

Below is a table identifying the risk of associated disease according to BMI and waist size.

Disease Risk* Relative to Normal Weight and Waist Circumference
	BMI (kg/m2)	Obesity Class	Men 102cm (40 in) or less Women 88cm (35 in) or less	Men > 102cm (40 in) Women > 88cm (35 in)
Underweight	< 18.5
Normal weight	18.5 - 24.9
Overweight	25.0 - 29.9		Increased	High
Obesity	30.0 - 34.9	I	High	Very High
Obesity	35.0 - 39.9	II	Very High	Very High
Extreme Obesity	40.0 +	III	Extremely High	Extremely High

* Disease risk for type 2 diabetes, hypertension, and CVD.

20 Minutes Workout for Children : Weight Reduction part I

Exercise 1: (Squeeze your Abs) : Stand straight with your legs apart. Now hold your abs by both your hands. First breath in deep and then by slowly squeezing your abs breath out as much as you can and then release. Repeat this process for 6 to 8 times to remove toxins from body.

Exercise 2: Stand straight with legs slight apart. Now join your hands and stretch them up as shown in the pic. By slowly breathing in lift yourself on your toes and hold your breath for few seconds as possible, while doing this step stretch yourself as much as possible and at the same time firm your body. Then slowly release. Repeat this process for 8 to 10 times to have a firm body.

Exercise 3: (Cross knee and elbow touch) : Stand straight with your legs slightly apart. Touch your shoulder by your hand. Now carrying the same posture cross touch your left knee with your right elbow and then right knee with your left elbow. Now repeat the same process 25 times for each side to help reduce your weight fast.

Soumen’s Workout

Ph No. :- 9830216280 / 9230527033

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20 Minutes Workout for spot reduction: 

Abs

Exercise 1: Lie down, facing upwards. Now raise your legs and your upper torso at the same time as shown in the pic. Stretch your arms and try to touch your toes. Do 3 sets of 15 counts each.

Exercise 2: Lie on the floor, facing upwards. Lift both your legs in air. Support your head by your hands. Now, in this position try to touch your right elbow to your left knee as shown in the pic. Do 3 sets with each leg, of 15 counts each.

Exercise 3: Lie on the floor, facing upwards. Put your hands behind your head. Form a table top with legs as shown in the picture. Now try crunches i.e. to lift your upper torso and then back. Do 3 sets of 15 counts each.

Soumen’s Workout

Ph No. :- 9830216280 / 9230527033

Website :- www.soumensworkout.com

http://www.facebook.com/pages/Soumens-Workout-Official

https://twitter.com/SoumensWorkout