Fitness freak that adhere to the rule of sustainable workouts have increased chances of successful results. We all have workout plans. Workout freaks always wish to stick to the workout plans. But what stops us from achieving success? It is very important to understand “Why does one fail to workout daily, twice a week, or as planned by him/her?
If your workout is boring or too much for your body to withhold, chances are that your body will refuse to pick up the same activity again. Please note that while deciding on a sustainable workout routine it is equally important to understand your likes and dislikes. It is also seen that results are better when a person sticks to a physical activity which he likes. The results are even better when he trysts with the activity he loves.
Tips for Sustainable Workout Routine:
Few steps to understand what workout routine suits you the best are as follows:
Understand yourself and your daily routine well and then take up and activity.
For e.g.:- Alex has a sedentary job for 12 hours. It would be advisable for him to take up walking as a workout activity and add few anaerobic exercises to that.
If your job is to keep on toes for most of the day, you may want some deep breathing exercises, some fun Zumba or some more of stretches.
Turn on your favorite music channels or TV serials while you are doing some treadmill or repetitive exercises. Workout is indeed a mind game.
What interest you the most? Are you a walk person or you love the endorphins when you are at HIIT?
Start gradually. Don’t fire up the very first day, even if you feel like. That one set can be saved for the next day.
Re-evaluate your workout routine frequently.
Remember, don’t always side by motivation. Sometimes you will be motivated and at other times you may not. Befriend discipline. It helps in the long run. Have a sustainable workout ahead!
Quick Workouts Available:
Here are some of the workouts which you can try at home:
One meal a day ( OMAD) is a type of Intermittent Fasting. It is usually followed by people who have already tried Intermittent fasting and would like to advance their practice. OMAD is also helpful to break the weight loss plateau. As we have spoken at length about Intermittent fasting and how it can help you lose weight, here is a complete detailed guide to OMAD ( One Meal a Day), the science behind it and how to use it effectively for the weight loss.
Before going for OMAD, it is always better to try and do the 16/8, 14/10 intermittent fasting just to check whether it is going well with your body. Sudden jerk to the body is not a good idea. Implement the IF for any eating window for some time and then take on OMAD.
Here are some benefits of OMAD:
You do not have sugar spikes through out the day and hence there is no slump of energy. There is no breakfast or lunch per se. Usually people eat only one meal in the form of dinner which can include pretty much anything. For weight loss and breaking the plateau though it is important to eat balanced one meal during dinner time. The biggest gain from OMAD is increased focus.
The calories are automatically restricted
With OMAD you do not have to worry about restricting calories as body takes care of it automatically. How much can one person eat in one hour? Definitely not 2500 calories at one go 🙂 So, it is easy to restrict your calorie intake.
Weight Loss Plateau
You can come off your weight loss plateau with OMAD because you are changing your food habits. You aren’t eating as per your usual time and calories. Your body is used to it and is comfortable showing weight loss plateau. Once you reduce the number of times you eat, the plateau starts wearing off.
What can be eaten while on OMAD?
Intermittent fasting is by far the most flexible method. If you skip an hour of your eating window you can increase it in the morning. While being on OMAD, you need to make sure that your meals are balanced. Include all types of food in the one hour of eating window. Choose the time to eat and maintain it for a specific time period to see the change. You can not eat or binge on anything while being on OMAD. At the most you can drink Green Tea, Black Coffee and Tea Without Sugar.
These are the basics of One meal a day. If you need more information, please let us know in the comment section.
Hello all, hope you all are doing OK at your homes! As responsible citizens we need to take up this step to prevent Covid19 taking over us. So, let me bring a bit of good news. In the time of isolation, it was a good time to think and get something new. I have researched a little and found that the mundane most workouts on treadmill you can do coolly with all the fun.
If you have a treadmill and you are using it for hanging your cloths on it, it is time to dust it off and start working out.
This is a 30 min walk from The Gym Box. I liked it for its simplicity. This video will you clock those 30 mins on treadmill with Jenni. 🙂
Those who are up for some challenge here is AbundantYou with Dr Kevin I liked his treadmill video for the HIIT workout that he has done with Treadmill.
The Gym Box has some very nice beginner version of Treadmill workout. Here is one more for you. If you are just beginning this is the best way to do it.
If you do not have treadmill, you always have Leslie Sansone’s walks for you.
Here is a link to her workouts.
It is said that Cardio boosts heart health. Do not underestimate the power of the machine that you bought to make it work for your weight loss. Make the period of Lock Down count. Make it happen at your home. Treadmill is the way to go.
Always remember to warm up and cool down with stretches as you go about any workout. Eat well and Be Healthy.
Coronavirus or Covid19 has been wrecking havoc across the world. Tomorrow India is getting tested for one day of isolation. Here are 15 things you can do in isolation.
Man is a social animal but as they say turn inside to reach the highest self. While it is difficult to do this in current age everyday, forced holidays, forced self isolation or work from home or workouts from home come like a boon. Inward journey is very difficult. As humans we have a tendency to fall for worldly pleasures and the world is too charming for us to avoid or ignore. Tomorrow is that ‘Janta Curfew’ day. Sailing through it won’t be easy but these are the few things/procrastinated activities since ages which I want to do tomorrow.
1. Start the day with a thundering workout. I start the regime today.2. Go to the terrace and watch the sun rise through the coconut trees. Surya namaskars if time permits. Plant my jasmine/malli to a big pot.Water the plant
3. Press fresh orange juice for my little one.
4. Pet caramel and let her enjoy the sun bask through the balcony. Play with her and get loved.
5. Clean that unorganized clutter of my house. Dust and now it is must. Dusting necessarily doesn’t mean the furniture but sitting and giving whiff to those memories good or bad.
6. Read that unread book or probably the last few pages which were left for day like such.
7. Let my daughter an outline and let her paint her heart out.
8. Get that one must know recipe to my husband. Else when should I hand down my recipe.
9. Turn the music on and listen to old songs. Gazab ka hai din socho zara..hum hai akele..tum bhi akele..majja aaraha hai..kasam se.
10. Sundays are for learning a new kolam and thus, setting time for one such beautiful kolam to give that kickstart to that Sunday.
11. Hand wash the clothes which have piled up for they want a gentle wash.
12. Line them up and take a audit check of what is necessary and what is not.
13. Do a similar check at the kitchen pantry and give a little twist to the arrangement of furniture. Summer is on!
14. Watch that special movie and nap off there and then.
15. Most importantly pray God for the entire humanity. Teach my daughter a shloka .
That is quiet a handful day. #coronavirus #covid19
It is said that weight loss makes you lose the immunity. When I spoke to my general physician he said this is not true. But then I am already hooked onto the vegetable juices. It is good to have vegetable juice the first thing in the morning to make your body alkaline. It has immensely helped me for weight loss.
Was it easy to shift? No,it was not… it was a gradual process.
How to shift to juicing from tea/coffee first thing in the morning?
It is not a bodily need to have tea/coffee first thing in the morning, it is just your perception or misunderstanding. Once you start having juice in the morning, you would not feel the kick coffee or tea provides but there is a calm which you can feel in the stomach and hence the brain. I feel super refreshed with a glass of juice in the morning. Now, more than the coffee/tea. I have shifted coffee/tea for later in the afternoon.
You can decide the vegetable juice regime for only 7 days and see the difference.
What type of vegetables juice are a good combination?
In Ayurveda, not all vegetables are compatible with each other. Here is a list of vegetables which you can juice together.
Carrot juice is a lever cleanser.
Low in calories and high in fiber
Increases bile secretion which in turn helps burn fat aiding weight loss.
You can add ginger, mint and lemon for that extra tangy taste
While you are on weight loss, it is important to maintain a good skin.
Aloe Vera boosts metabolism and helps weight loss
The jelly from the plant is quite tasteless so you can combine it with Bottle Gourd Juice
Bottle Gourd Juice
Bottle gourd is one of the vegetables having positive prana.
It is also known for the weight loss property.
You can juice bottle gourd, combine it with Aloe Vera and lemon.
I am not very much for having a fruit juice but you can try watermelon juice on those busy days
Get some lemon and ginger into it for taste and boosting immunity.
Beetroot juice is one of my favorite immunity boosting juice
Beets are a good source of soluble as well as insoluble dietary fiber aiding weight loss
You can add ginger, lemon for tangy taste
Beetroot juice when consumed first thing in the morning has immense benefits of curing stomach related ailments like Irritable Bowel Syndrome and acidity.
Weight loss without nutrients is going to put the weight back on and will pose the risk of hormone imbalance. With juicing you can restore your health back without the fear of deprivation.
Weight Loss is about how do you manage your energy. Premade, home-made energy bites is the answer to managing your energy.
Breakfast is one of the most important food to start the day. Sometimes, it is not possible to get healthy breakfast. So, usually we resort to cereals and other sugar loaded food. Is eating cereals healthy? yes, it is! If and only if the cereals are home-made. Your body craves sugar in the morning for all the bodily functions that it has to endure for the day. Considering food is fuel philosophy, morning is the best time to have nutritious meal. Having breakfast in the morning aids weight loss kick starting the metabolism of the body.
Nutritious or Loaded with calories:
Native breakfast is the best option to go for if you are on maintenance calories. In India, native breakfast includes Poha, Upma, Idli, Dosa, Uttapam, Puri aloo etc. These recipes are ingrained in Indian culture but due to the Simple nature of carbs in these recipes, people have started loading them with veggies or some fiber. Apart from Indian breakfast , there are always a range of hyper local fruits available.
Here is a list of breakfast recipes which you can try for quick weightloss and easy to carry:
Two Ingredients Energy Bites:
Combine Dates and Grated Coconut in mixer, add cardamom for flavor and your energy balls are ready.
Mixed Flour Balls
Dry Roast Ragi or Little Millet Flour and any other millet flour, add country sugar to it when it is warm and roll balls out of it. These balls are super nutritious and healthy.
Mixed Nuts Balls
Nuts and seeds are underrated for weight loss. In fact, all the nuts and seeds provide vitamins which we can not get from any other food source. Nuts, seeds and dates are the best combination to roll into balls or into a bar.
Oats, Seeds and Dates Balls
Dry roast oats and pumpkin, sunflower and other seeds of your choice, mix with dates or any other nut butter and roll it into a ball. You get the goodness of all the ingredients with sweetness of dates which would satisfy your cravings.
You can add Vanilla, Peanut Butter or Almond butter or cardamom or saffron for flavor. Rolling the balls into grated coconut would give it a tempting look.
So why wait, just go ahead and make a batch. Let me know whether you like it.
Here are our weight loss workouts for you to try at home