خطة تمارين رياضية لمدة 7 أيام لنظام GM الغذائي

In 1985, an American company named General Motors made a special diet plan, named ‘حمية جي إم Plan’, keeping in view the health of its employees. This diet basically focus to consume low calorie diet and more water. It is believed that this seven-day diet plan can help to reduce weight by 6-7 kg within a week. However, at present no scientific research is available on the benefits of GM diet. For this reason, you must consult your dietitian before follow the GM diet plan. Apart from that, the following exercise plan for GM diet will boost up the effectiveness of weight loss. Therefore, here are 7 days exercise plan for GM diet which you should follow.

This will work like a cherry on top in a delicious cake.

Can I Exercise While On The GM Diet?

Yes, you can do some specific exercises on GM diet based upon your physical stamina. Sample 7 days exercise plan for GM diet are as follows:

Exercise Plans for 7 Days.

Exercise for Day 1.

Since you will only live on fruits and water, do not exercise hard. You can do these exercises in the morning or evening after office or school. Here is your customized exercise plan for day 1.

• Arm-circles – 1 set of 10 repetition (clockwise and anticlockwise).
• Wrist-circles – 1 set of 10 repetition (clockwise and anticlockwise).
• Neck-rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Ankle-rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Leg-rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Waist-rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Spot Jogging – 5-10 minutes.
• اليوغا posture (stretching).

Warning– If you have any injury, please avoid these exercise plan for GM diet which listed above. Please consult your trainer or doctor before starting the plan.

Exercise for Day 2.

A similar exercise routine as day 1, but a slightly strenuous workout plan is necessary which help to mobilize fat. You can do this exercise in the morning or evening after office or school.

• Surya Namaskar.
• Kapalbhati – 10 to 40 times (take a break if you cannot cannot maintain regularity).
• 2 sets of Badhkonasan or Cobbler Pose– 20 reps.
• Adho Mukha Shvanasana or Downward Dog posture – 2-3 minutes.
• Skipping – 2 sets of 50 repetition.
• Arms Circle – 1 set of 10 repetition(clockwise and Anticlockwise).
• Wrist-rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Shoulder-rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Neck-rotation – 1 set of 10 repetition (clockwise and anticlockwise).

Warning – If you are hurt, avoid doing some yoga asanas or pranayama. Please consult your physician or trainer to know the best yoga postures for you.

Exercises for Day 3.

A simple and easy to follow exercise plan for GM diet will help you to burn extra calories. On this day, start with a warm-up and move towards some energy-consuming exercises. You can do these exercises in the morning or evening after office or school. Here is a list of exercises that will keep you feeling energized throughout the day.

• Arms circle – 1 set of 10 repetition(clockwise and anticlockwise).
• Wrist-rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Shoulder movement – 1 set of 10 repetition(clockwise and anticlockwise).
• Neck-rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Ankle -rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Leg -rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Squats – 2 sets of 5 repetition.
• Lunges – 2 sets of 5 repetition.
• Surya-Namaskar.

Exercise for Day 4.

In day 4 you mainly consume food with high calories, so you must be expend that energy as it not stored as fat. Here is a list of exercises you should do on day 4.

• Arms Circle – 1 set of 10 repetition(clockwise and anticlockwise).
• Wrist- rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Shoulder movement – 1 set of 10 repetition(clockwise and anticlockwise).
• Neck-Rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Ankle-rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Leg -rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Spot-Jogging – 7-10 minutes.
• Squats – 2 sets of 5 repetition.
• Pilates – 15-20 seconds.
• Bicycle- crunches – 2 sets of 5 repetition.

Warning: Avoid those exercise plan for GM diet which worsen chronic injury. Seek advice from your doctor or trainer before starting the practice.

Exercise for Day 5.

Exercising is the best way to spend extra energy. Here is a list of exercises to follow for day 5. Your body needs protein for muscle, energy and repair. So do these exercises in the evening after office or school. Here are the lists of exercises for day 5.

• Arms Circle – 1 set of 10 repetition(clockwise and anticlockwise).
• Wrist-rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Shoulder movement – 1 set of 10 repetition (clockwise and anticlockwise).
• Neck- Rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Skipping – 1 set of 50 repetition.
• Squats – 1 set of 10 repetition.
• Kapalbhati – 50 to 100 times (take a break if you while you feel tired).
• Adho Mukha Shvanasana or Downward Dog posture – 2-3 minutes.
• Surya Namaskar.
• Facial exercises.

Warning – Individual with chronic injury or any heart related issue should consult with doctor or trainer before performing these exercises.

Exercise for Day 6.

Now that diet is taken care of, check the recommended exercise routine for day 6. A slightly strenuous exercise routine for 6 days that will help you to burn fat and tone muscles. You can do these exercises in the morning or evening after office or school. Here are the lists of exercises for day 6.

• Arms circle – 1 set of 10 repetition(clockwise and anticlockwise).
• Wrist-rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Shoulder movement – 1 set of 10 repetition(clockwise and anticlockwise).
• Neck- rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Jogging – 5-7 minutes.
• Climb Up/stairs – 4-5 minutes.
• Sit-ups – 2 sets of 5 repetition.
• Air- cycling – 2 sets of 10 repetition.
• Push-ups – 2 sets of 5 repetition.
• Breathing exercises.
• Facial exercises.

Warning: Do not over strain yourself. Take a break to catch your breath and hold electrolyte powder to prevent a sudden drop in blood sugar. Avoid exercising that will worsen a chronic injury or an already established medical condition.

Exercise for Day 7.

Finally, burn fat by doing the exercises listed for day 7. You can do these exercises in the morning or evening for effective result.

• Arms circle – 1 set of 10 repetition(clockwise and anticlockwise).
• Wrist-rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Shoulder movement – 1 set of 10 repetition(clockwise and anticlockwise).
• Neck-rotation – 1 set of 10 repetition (clockwise and anticlockwise).
• Surya Namaskar.
• Sit-ups – 1 set of 10 repetition.
• Air-cycling – 2 sets of 10 repetition.
• Bicycle- crunches – 2 sets of 10 repetition.
• Squats – 2 sets of 5 repetition.
• Facial exercises.

Warning.   Individual with heart issue or any other medical condition should consult with trainer or doctor to find out if they should perform the listed exercises.

خلاصة القول.

In this article, you may have aware which exercise plan should followed during GM diet that can contribute to weight loss. In addition, you have also follow the perfect food routine of GM diet. As we mentioned above, there is no scientific evidence about the benefits of GM diet, so you must consult the doctor or an experienced dietitian before starting it. We hope that all of your queries will be solved after reading this article.

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