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30 day slimming program – detailed plan for weight loss exercises

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30 day slimming program – detailed plan | Slimming exercises

In this article, we have prepared a 30-day program for weight loss, which will be a great helper for you in the fight against overweight.

We have prepared for you a great solution in the fight against overweight – a guiding program for weight loss, designed for one month.

Within 30 days you need to perform various types of exercises that increase heart rate, strengthen muscles and joints, improve endurance and range of motion, and stick to a healthy and balanced diet.

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Depending on the intensity of your workouts, with this program you can lose about 8-10 kg. throughout the month, doing just one hour every day.

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The main components of this program for weight loss

Aerobic exercise

The most effective way to burn more calories during a workout is to increase your heart rate over a long period of time. Aerobic exercises very successfully cope with this task, saturating your body with oxygen and causing you to sweat pretty.

Moderate cardiovascular exercises – walking, measured cycling, aerobic exercises at an average pace – give you the opportunity to burn about 280-540 calories per hour, depending on your fitness level and your weight.

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More energetic aerobic exercises – climbing stairs, jumping with a skipping rope, fast running, active use of roller skates – allow you to spend 550-1200 calories per hour.

For proper weight loss under program conditions, you need to get at least 30 minutes of cardiovascular exercise daily.

Power training

Building muscle increases weight loss differently than aerobic exercise. When you work with the burden, you increase the muscle mass, which replaces the fatty tissue.

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And since the muscle cells are several times more metabolically active than fat, this contributes to an increase in the basic level of metabolism in the body. This means that you will burn more calories at rest than before.

Our slimming program provides for two or three 20-minute strength training during the week, including such http://jeanettefreed.com/ exercises as working with dumbbells, push-ups, squats, and load on the abdominal muscles.

Combined workouts that can increase heart rate and burn fat, thanks to the construction of muscles – are the perfect solution!

During such a circular workout, you can quickly switch between high-intensity exercises — such as climbing stairs, cross-country running, and jumping rope — and weights, doing deep squats and lunges, working with dumbbells.

Interval loads

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During the 30 day program, you will find that each next workout is easier for the previous one. This means that your body has become physically more prepared.

However, this also implies that you will start burning fewer calories if you don’t change your workouts. Performing speed interval training will help you dramatically increase your heart rate, which results in more calories being burned.

Exercises are carried out at a constant, average pace Safe Steroid Store. But every few minutes you make a maximum burst of activity and for about 30 seconds do your exercise at the most energetic pace that you can develop.

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Then one or two minutes of rest with the same speed and a new spurt. The program recommends 30-minute interval training at least 3-4 times a week.

Your basic nutrition program

This program should provide a sufficient amount of calories and nutrients to maintain positive energy, metabolism, and creating a calorie deficit.

Your daily diet should contain food from all vital food groups, including fruits, vegetables, carbohydrates, proteins, and fats.

Optimal program products

Foods rich in nutrients, water and fiber contribute to weight loss by increasing satiation between meals. These products include fresh fruits cost of viagra and vegetables, whole grains, beans, and low-fat dairy products. Protein-rich foods also help you control your appetite and restore muscles after exercise.

A good choice would be: chicken breast or turkey, fish, beans, lentils, low-fat milk or yogurt. Fats increase the absorption of nutrients in the gastrointestinal tract and are necessary for the full operation of the brain. Healthy sources of fat are nuts, flax seeds, vegetable oils and avocados.

Prohibited foods

slimming training 30 day slimming program - detailed plan for weight loss exercises

Foods that are high in calories, sugars and unhealthy fats can weaken your weight loss efforts and increase the risk of heart disease.

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We recommend limiting or excluding consumption – products of fast foods, bacon, sausage, pasta, chips, candy and soft drinks.

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Focus on healthy foods that you can enjoy, and not on products that only remove the feeling of hunger. The more such “pleasant” products you can include in your daily diet, the greater the chance that a 30-day program for weight loss will bring you long-term success.

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Manpreet Singh

Assistant Vice President - Sales & Marketing

Manpreet Singh is the Assistant Vice President of LORDS Freight. He has an experience of over 29 years in the industry and has worked with top global forwarding companies. He holds a Diploma in Engineering from Fr. Agnel Polytechnic & Diploma in Marketing Management from Welingkar Institute of Management, Mumbai. He has joined LORDS Freight on 25th November 2019.

Sushil Rathi

Chief Executive Officer, Lords Freight Limited & Chief Operating Officer, Transportation & Procurement, Mahindra Logistics

Sushil graduated with a Bachelors's degree in Mechanical Engineering from Maulana Azad College of Technology, Bhopal University and has a Post-Graduate Diploma in Industrial Engineering from National Institute for Training Industrial Engineering. Prior to joining Mahindra Logistics, he has worked with Anantara Solutions Private Limited, the Premier Automobiles Limited, and Satyam Computer Services Limited. He was awarded the supply chain visionary of the year award by Kami Kaze. Sushil joined Mahindra Logistics on March 21, 2011.

Nanhi Kali

Project Nanhi Kalhi is an initiative of the K.C. Mahindra Education Trust. The objective is to provide primary education to underprivileged girl children in India. Through Nanhi Kali, MLL sponsored the education of nearly 1,776 girl students in Fiscal 2018.

Employees Social Options Program

We encouraged our employees to volunteer for various CSR projects in the areas of education, health and environment through this program in Fiscal 2017. Our employees have volunteered in various projects such as developing the educational skills of adolescents, increasing awareness of HIV/AIDS, conducting health camps to provide basic medical check-ups as well as donating to orphanages and old-aged homes in Fiscal 2017.

Community Building - Samantar

We, at Mahindra Logistics Limited, believe that drivers are the backbone of our company. We have genuine respect and admiration for drivers and so driver welfare is a very important agenda for the company.

Various driver welfare initiatives:

  • Safety and driver training
  • Drivers healthcare and family welfare initiatives
  • Drivers' children's scholarship

We have a goal to train 10,000 drivers across India by the end of the financial year 2019 under the Pradhan Mantri Kushal Vikas Yojana (PMKVY)

204 - Driver's Welfare Activities

42768 - Number of Beneficiaries (Samantar)

306 - Drivers Children Scholarship Beneficiaries

3820 - Drivers Trained under PMKVY

Rural Development – Gram Vikas

We, at Mahindra Logistics Limited, believes that social responsibility is a long-term continual phenomenon rather than an episodic intervention. In line with this belief, we adopt villages with a scope to improve the quality of life of the village residents.

Various activities under village adoptions:

    • Education
    • Village infrastructure development
    • Health & nutrition
    • Hygiene & sanitation
    • Women empowerment
    • Employment generation
    • Financial inclusion programs

After the successful attempt at adopting AWARE village in Thane district for a period for 3 years, we have adopted another village in 2017-18 called TEMBHA, which is also in Thane district.

39 - Number of Activites

20561 - Number of Beneficiaries

Amit Bohra

Head - Finance

Amit Bohra is Head - Finance at LORDS Freight (India) Private Limited has over 13 years of experience. He comes with a wealth of experience in Finance function which includes FP&A, Accounting & Controllership, Procurement, Contracting, Treasury & Fund Management, Auditing, and Statutory Compliances.
Amit is a Chartered Accountant and Law graduate. He is associated with the Mahindra group since 2011. Earlier, He has worked with Samsonite and Intelenet group.
Amit has bagged few accolades, includes “Professional Achiever Award-2015” by Institute of Chartered Accounted of India ,“Most Promising Future CFO award - 2016 under Large Corporate category” jointly hosted by Business World & Yes Bank and “CFO Next 100 award- 2016” by CFO India.

Email: bohra.amit@mahindra.com

Ms. Sachitha MV

Head – Air freight

MV Sachitha, is the Head – Air freight at LORDS Freight. She graduated from Pune University with a bachelor’s degree in Computer Science. She also completed a master’s degree in International Business and in Personnel Management. Prior to joining LORDS, she has served in different facets mainly in Air freight, Oil & Gas Vertical in Damco, CEVA, EUSU. She joined LORDS Freight in May 2017.

Email : sachitha.mv@lordslogistics.com

Ashok Jadhav

Head – Ocean Freight - India

Ashok Jadhav, is the Head Ocean Freight – India, He holds a diploma in E & T Engineering from Mumbai University in 1995. Prior joining to LORDS he has worked with global forwarding companies like EXEL India Pvt Ltd, Panalpina World Transport India Pvt Ltd, CEVA Logistics India Pvt ltd, DSV Air & Sea India Pvt Ltd and Hanjin Logistics India Pvt Ltd. He joined LORDS Freight on May 21st, 2017.

Email: ashok.jadhav@lordslogistics.com

Saurav Chakraborty

Chief Operating Officer

Saurav Chakraborty, is the Chief Operating Officer of LORDS Freight. He is a Graduate from Kolkata University and holding Management degree with 17 years of experience, vast knowledge of Freight Forwarding and having held key commercial positions in several global companies such as AGILITY and CEVA logistics. Prior to joining LORDS Freight, he has been core member as Commercial Head, beginning EUSU logistics operations in India. He joined LORDS Freight on Apr 03, 2017.

Email : saurav.chakraborty@lordslogistics.com

V.Krishnan

Co-Founder & Director

V.Krishnan, is the Co-Founder and Whole Time Director of LORDS. He Graduated from Ranchi University with a bachelor's degree in Commerce. Having over two decades of Logistics Experience, he started his career with Tata Steel as Administrative Trainee and served in Purchase, Personnel & IR and International Forwarding Division with them. Prior to Co-Founding LORDS in 2011, he was the General Manager (South 2) of CEVA Logistics

Email: v.krishnan@lordslogistics.com

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