7 proven steps to achieve the optimal body fat for men (12-15%)

1) Track food intake

You can drop fat initially without tracking.

But if you want to achieve visible abs, you will need to be more precise.

Track food intake Mon-Sat, and take Sunday off.

This will keep you accountable and ensure you maintain a calorie deficit.
2) Eat more protein

Protein becomes more important the leaner you get.

The lower your body fat percentage, the more your body requires protein to retain muscle.

Aim for 1g-1.2g protein per LB of body weight.

Consume more:

• Chicken/turkey
• Lean beef/steak
• Fish
• Eggs
3) Periods of sobriety

Alcohol and fat loss do not mix.

Alcohol contains empty calories that have no benefit to your body.

Aim to have periods of 2-3 months where you abstain from alcohol or keep it to a minimum.

This will make reaching 10-12% bf much easier.
4) Lift weights

Your weight training will be the biggest driver of muscle retention.

To ensure you're losing fat and not muscle, lift 3-5x per week.

Focus on 6 exercises, 3 being compounds and 3 sets per workout.

You want to look muscular and lean, not skinny with abs.
5) Sleep

When you're underslept you are at greater risk of:

• Elevated cortisol
• Increased hunger
• Lack of energy
• Low willpower
• Poor habits

All of which can negatively impact fat loss.

Aim for 7-8 hours of sleep per night if you want 6-pack abs.
6) Activity levels

The best form of exercise to combine with lifting is lots of walking.

Walking 10k steps every day for 1 week can allow you to burn nearly 3000 calories.

This combined with having your diet dialled in will get you visible abs.
7) Slowly reduce your calories

After a while, your body will adapt to the calories you're eating.

This is when fat loss plateaus.

When this happens, reduce your calories by 150 calories

If you're eating 2000 calories, drop down to 1850.

This is how you reach 10-12% body fat.
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कुंडली में 12 भाव होते हैं। कैसे ज्योतिष द्वारा रोग के आंकलन करते समय कुंडली के विभिन्न भावों से गणना करते हैं आज इस पर चर्चा करेंगे।
कुण्डली को कालपुरुष की संज्ञा देकर इसमें शरीर के अंगों को स्थापित कर उनसे रोग, रोगेश, रोग को बढ़ाने घटाने वाले ग्रह


रोग की स्थिति में उत्प्रेरक का कार्य करने वाले ग्रह, आयुर्वेदिक/ऐलोपैथी/होमियोपैथी में से कौन कारगर होगा इसका आँकलन, रक्त विकार, रक्त और आपरेशन की स्थिति, कौन सा आंतरिक या बाहरी अंग प्रभावित होगा इत्यादि गणना करने में कुंडली का प्रयोग किया जाता है।


मेडिकल ज्योतिष में आज के समय में Dr. K. S. Charak का नाम निर्विवाद रूप से प्रथम स्थान रखता है। उनकी लिखी कई पुस्तकें आज इस क्षेत्र में नए ज्योतिषों का मार्गदर्शन कर रही हैं।
प्रथम भाव -
इस भाव से हम व्यक्ति की रोगप्रतिरोधक क्षमता, सिर, मष्तिस्क का विचार करते हैं।


द्वितीय भाव-
दाहिना नेत्र, मुख, वाणी, नाक, गर्दन व गले के ऊपरी भाग का विचार होता है।
तृतीय भाव-
अस्थि, गला,कान, हाथ, कंधे व छाती के आंतरिक अंगों का शुरुआती भाग इत्यादि।

चतुर्थ भाव- छाती व इसके आंतरिक अंग, जातक की मानसिक स्थिति/प्रकृति, स्तन आदि की गणना की जाती है


पंचम भाव-
जातक की बुद्धि व उसकी तीव्रता,पीठ, पसलियां,पेट, हृदय की स्थिति आंकलन में प्रयोग होता है।

षष्ठ भाव-
रोग भाव कहा जाता है। कुंडली मे इसके तत्कालिक भाव स्वामी, कालपुरुष कुंडली के स्वामी, दृष्टि संबंध, रोगेश की स्थिति, रोगेश के नक्षत्र औऱ रोगेश व भाव की डिग्री इत्यादि।

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