The pull-up formula to losing weight

Pull-up exercise

Losing weight is not just a combination of proper nutrition and exercise. Just as important are the resolve, consistency and strategy of individuals in achieving a balanced lifestyle.

This is where the right formula comes in. Despite the abundance of tips, tutorials and prescriptions on weight loss, no particular strategy proves effective to everyone.

Introducing the 'pull-up formula' which sums up the alliance of proper nutrition, daily exercise and goal setting in achieving balanced health.  The idea behind 'pull-up formula' is to commit the body to regular training to lose weight and become stronger in order to complete a pull-up exercise.

The 'pull-up formula', derived from a form of exercise using hands, arms, biceps, pecs, shoulders and lats to lift the whole body, works by setting a goal, executing it and achieving it. Its beauty lies in knowing that capably pulling up your own weight shows you are healthy and strong enough.

Let us make a bold assertion here and try to believe it. “Every physically fit adult, in the age group 18 to 50 or even older, should somehow be able to pull up his or her own body weight.” If you don't agree or you have some reservations, this formula might not be for you.

Now, there is no trick involved in the 'pull-up formula'; only hard work, resolve and proper nutrition are required. More than a dozen muscles and a strong will are put to the test during pull-ups.

The first step is to go try it. If you have a stable horizontal bar hanging somewhere above your head in your house or backyard that can support your weight, have a firm grip of the bar with your hands at shoulder width and palms facing up, and try to lift up your body by engaging your upper body muscles until your chin touches the bar. Do it carefully to avoid harm on your chin or any part of your body.

If you can do it ten times in a try, then you don't need this 'pull-up' formula. If you can't do it once, this formula might be for you.

If you can't pull up your body weight, then let us go back to our made-up assertion that “every physically fit adult, in the age group 18 to 50 or even older, should somehow be able to pull up his or her own body weight.”

It begins with you realizing and accepting that you are not fit enough to carry your own body weight. This is not to discourage you; in fact, the opposite is true. The pull-up formula works by giving you a goal—to complete a pull-up, 10 pull-ups or 100 pull-ups someday. Your mission is to improve your strength-to-weight ratio, if such a term exits and then make yourself 'pull-up' ready.

Is it possible? Absolutely yes, if we follow the alliance of proper nutrition, daily exercise and goal setting, as mentioned earlier.

This is what we know. Completing 'pull-up' exercises requires reducing your weight, building up your muscles and finding the resolve to achieve both every single day. It will be much easier to complete a pull-up with strong muscles and leaner body. So the strategy is to reduce your weight, boost your strength and commit to the goal.

It starts with proper nutrition and hydration. Our bold advice: Drink a lot of water and move away from sweet beverages and alcoholic drinks. Eat whole foods like steamed white corn, fruits, vegetables and boiled egg and ditch salty, oily and fatty foods. Skip desserts.

Tropical countries love rice which is rich in sugar and carbohydrates, but try to limit rice consumption to one cup a day, preferably only during lunch. Avoid processed food, cut livestock and poultry meat intake and eat fresh seafood, in case allergy is not involved. Remember that any excess food that your body absorbs becomes fat.

Schedule your meals during the day. Avoid putting anything into your mouth except medicine just before you sleep. Get a lot of sleep, at least eight hours at night, and wake up early to do some exercises. Unburden yourself with stress and worries which make you feel heavier.

Be active during the day. Rise up from sedentary lifestyle and move around to accumulate at least 10,000 steps before nightfall. Use the stairs more often, walk great distances between home and office, and avoid getting stuck in your seat for more than an hour.

If you have to go to the gym, go. If you are not a member, do your own exercises at home like squat, push-up, stretching, planking, sit-up and jumping jack. If your neighborhood is safe enough, then go jogging. Start with brisk walking until you develop the stamina for robust running.

Try to do these exercises, along with proper nutrition, everyday for a week, or for a month as you so desire. If you feel you have gained strength and reduced weight during this time, then approach the horizontal bar again and try the pull-up exercise, making sure you don't have any shoulder, arm or neck injuries. Slowly pull up yourself, by engaging more than a dozen muscles in your upper body, until your chin touches the bar without incurring any injury. You may not be able to do it at once, but you will most likely feel that you are better equipped and stronger to do it this time.  

If you are still not able to complete it, worry not as you have another week, another month, a year or even a lifetime to achieve it.  Continue to strengthen your body and lose pounds until you have the ideal weight to execute the 'pull-up' exercise.  Once you do, keep doing it until your age no longer allows you to.

The target of a 'pull-up' formula is not only to strengthen your muscle and reduce weight, but more importantly to challenge your body to hit a goal. It is in the process of training your body to be stronger and healthier that you will benefit most from the 'pull-up' formula.


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