[MonicaRagna]

I replyied to a post for a couple days ago and saw that there were many that really want to lose some of that extra weight. I want to share my story with you all.

I will give you 2 choices to choose;
MC diet=Master Cleanse diet or
Healthy diet + cardio training and strenght.

You may think, what does this have to do with yoga. But you have to start with something hard to lose of that extra weight. You can´t expect to lose weight by doing some yoga exercises for 20min a day.

Let me first explain each of them before I tell what I did.
The MC diet is like this; you will be drinking a drink which is made of;
A single serving of the Master Cleanse drink consists of:
2 tablespoons fresh-squeezed lemon juice
2 tablespoons grade-B organic maple syrup
1/10 teaspoon cayenne pepper
10 ounces filtered water

You mix that and that will be your food for the next 10 days, with this diet you will lose up to 15lbs of fat and 5 lbs of water which you will gain back again after your 10 day diet.
After following this fast for 4-14 days, dieters are urged to slowly ease back into eating solid food, starting with items such as vegetable soup, followed by fruits and vegetables.

The plan calls for you to drink 6 or more servings daily of the lemonade drink. The only other options are a "salt water flush" of 2 teaspoons salt mixed in a quart of water in the morning, and an herbal laxative tea at night, if needed.

That´s how MC diet is, the first 3 days are the hardest, because your body have to get used to the low calorie intake and end of solid foods. But the remaining days will be gone easily as you don´t notice that your not even eating food at all.

Anyway, after I had done the MC and lost 15 lbs, I went to a healthier lifestyle and started to do exercises.
This is how my training day goes by;
I always eat one fruit before training, this helps me to boost my metabolism even more.

Before starting training strength, I do a warmup set first.
As a body warm up I would suggest you do 5 minutes on a cardio machine (treadmill or exercise bike), followed by 5 to 10 minutes of stretching. After that you can do 2 or 3 warm up sets of the first exercise for the day (use lower weight in those sets).
You can set up your plan, like this;
Monday: Chest/Back/Abs
Tuesday: Recovery
Wednesday: Legs/Abs
Thursday: Shoulders/Traps/Abs
Friday: Triceps/Biceps
Saturday: Recovery
Sunday: Recovery

Now when you´ve come to the part where you´ve reached your goal, then all you have to do is either to build muscle or stabilize your weight.
Again, it is your choice to do that. I like to take light weight when I´m at the gym, I don´t want to build muscle, but again, it is your choice to take.

After training I use to do 10-15 mins of yoga at home or at the gym.
It helps me to recover from the hard work I´ve done and makes me to calm down when I´m stressed.

I really do like to do yoga exercises, at the first I took some yoga coaching hours at the gym, but now, I don´t need to do it anymore. Everything is free in the inter web. Take your time to look for some, anyway, I recommend you to take a look at;

Recommended yoga website;
yoga-steps com