Hello all, how are you doing? Most of the countries are releasing lockdown but it is still a while for the gyms to open so we have some time to ponder over what works for our body. Personal Workout Plan is necessary for everybody who wants to stay fit and in the due course would like to build muscles.
So without much ado, here is how you can build your personal workout plan.
Divide each day of the week for different body parts.
Monday – Upper Body
Tuesday – Cardio
Wednesday – Lower Body
Thursday – Cardio
Friday – Core Work and Abs
Saturday – Cardio
Sunday – Active Recovery
Upper Body Workouts:-
Always start a workout with a nice warmup, to increase the heart rate of the body. Warm up can include:
Arm rotation, neck rotation, Leg raises Feet rotation.
Jumping jacks with hands clapping behind 20 * 2 sets
Push-ups ( Knees on the floor) 20*2
Tricep dips 20* 2
Walking push up 10* 2
Plank taps 10*2
Burpees 10* 2
You can choose some of the above workouts and start as your personal workout plan if you haven’t started yet.
Lower Body Workouts
A nice warm up with arm rotation,neck rotation,leg raises, feet rotation
Jumping jacks, you can progress into jumping jack with squats
Normal squats 20* 2
Goblet squat 20*2
Sumo Squat 20* 2
side leg raises 20 * 2
Front leg raises 20*2
Back leg raises 20* 2
You can choose any three workouts and add it to your personal workout plan to start with.
Choosing any cardio is always beneficial. It may include kickboxing, running, jogging, walking at home, dancing, aerobics, zumba anything that you would like.
It is good to prepare your personal workout plan because nobody knows your body better than yourself.
If you want to check out how to lose weight as a beginner check the following article.
It has been a while that Intermittent fasting has been on the block and many trainers, nutritionists and dietitians across the globe are going gaga over it. They say if you want to lose weight do Intermittent Fasting.
Intermittent fasting is a simple method of abstaining from food after sunset. You might ask what is new in that, we do not eat after sunset at all, well if that is the case ” Good for you”. But in these days of Netflix, Amazon Prime and other related distractions, it is difficult to wind up your day before 11.00 pm. Wouldn’t you be hungry if you sleep at 11.00 pm and eat around 6.00 pm? Thus,starts the episode of binge eating and eating more than what your body actually requires.
When there is binge eating, the satiety signal which your body gives your brain gets dissolved in the exciting part of the Netflix original or any TV Serial, and we don’t feel full, hence overeat.
Important aspects which we need to look into while doing intermittent fasting to lose weight.
Human body is a wonder. It has a biochemical oscillator which synchronizes with TIME. This circadian rhythm helps to determine our sleep pattern and controls the production of Melatonin – sleep hormone. As per circadian rhythm, we all should slow down around sun set, dim the lights around 8.00 and sleep by 9.00 approximately. Body starts producing Melatonin around 7.00 pm and we keep working past that time, interrupting the nature of the body, confuses the body, hence most of us do not get proper sleep. Improper sleep leads to hunger pangs and we tend to lead ourselves to the refrigerator in search of food late night hampering the weight loss. Intermittent Fasting is nothing but honoring our circadian or biological clock and eating well before sunset ( yes, it has a twist for our convenience too)
Type of Intermittent Fasts:
There are many type of fasts, namely 16 hours of fasting and 8 hours of eating window where you can either skip breakfast or skip dinner, 14 hours of fasting and 10 hours of eating window. The good part about Intermittent fasting is that it is flexible. Adjusting it around your most hungry time and following it is the key for weight loss. There are many other types of IF too, like OMAD ( One meal a day) or fasting 2 days in a row etc. But I personally feel that those types are for advance fasting practitioners. If we need to get the hang of Intermittent fasting, the first thing needs to be done is to know which are the timings that you are hungry. So getting in touch with body requirements is the foremost important aspect of IF.
How it helps Weight Loss:
Your food intake gets a window with IF. That means that meals and snacks are to be eaten at a specific time which naturally reduces the amount of food you consume, thus creating a calorie deficit much required for the weight loss.
The insulin spike when we have food is reduced and hence the blood sugar is managed well. Decreased insulin level may help fat burning thus aiding the weight loss
It is also said that IF helps retain the muscle mass, which is not the case with only calories restricted diet.
There are umpteen theories, before and after pictures on various platforms in favor of intermittent fasting to lose weight but before going there we should check out what our ancestors say? Fasting has been there for many generations in all religions which mainly tells you to get in touch with your body and know whether you truly need that much food?
They say ” Fasting of the body is the food for soul”. Well, here is to some soul searching… 🙂
Workouts have become necessary due to our busy lifestyle. If you want to lose weight these workouts will definitely help you do it. There are some amazing home workouts that are readily available. You can now workout from the comfort of your home and sign up for the glory of weight loss, all you would need is the effort.
So here we go.
Leslie Sansone’s walking at home was quite a revolution in the USA. I would say in India, this is the much-needed change that everyone should embrace. Walking at home is a simple concept and you can easily do your 5ooo steps in 45 minutes of walking. She has combined 4 main moves into walking like side tap, knee ups, walking front and back and hand movements. You can even do it with ankle weights if you want to incorporate strength moves. Worth every bit of your time.
2. Bikini Body Mommy
Well, if you really want to get inspired by this hot mommy, you can just visit her website or you tube channel. This workout is a real life challenge which Brianna has actually worked upon and is called a 90 day challenge. You can do these workouts from home with small dumbbells. Absolutely doable with a kid around.
If you are ready for a lil hardcore stuff here is blogilates. I love Cassy and her 30 day challenges. Just go to blogilates.com and see what all she has to offer. Plenty of workout sheets, meal plans and loads of motivation. I love her love of pink. ❤
4. Jillian Michaels
Jillian is a fitness goddess. Her workout videos are intense and not to be tried without consulting your doc if you have delivered recently. If you would have been a serious exercise junkie before and would like to continue being one now, this is a great start. A bit more about Jillian – Her workouts are hardcore and if you have any type of injury, it is better to take it slow.
5. Fitness Blender – Kelly and Daniel
Those mummas who are ready for strength training workouts. I would highly recommend fitness blender workouts, which are light and are like having a personal trainer at the comfort of your home. I loved these workouts because they are simple, can be done anywhere. Kelly and Daniel have more than 25 years of experience in the field of fitness. Their workouts are pretty doable. For men, if you want to jump onto the fitness bandwagon, this is the best start.
Here are two extra workouts as a bonus:
Yoga with Adrienne:
People who do not really like strength training or HIIT, you have much better option, Yoga. There are many Yoga Videos but what worked for me and weight loss is Adriene’s no nonsense way of Yoga. Just go ahead and surrender to her when you move as per her guidelines. A complete and an amazing yoga practice is the takeaway from her sessions.
While doing all these, remember, no exercise can outdo bad food. So clean up your food as much as you can, normal indian food would serve the purpose. Eat to your hunger. If you are breastfeeding eat 500 calories more than usual. If you are counting calories great! if you are not, thats fine too. A good 30 mins of workouts with better eating will surely fetch you more stamina.
Jackie’s workouts are simple and great. You can find core workouts to HIIT in the YouTube playlist.
Stay Blessed, Stay Beautiful!
P.S:- I have tried all the above main 5 workouts. If you have any question you can get back to me 🙂
I am a lover of routine so much so that for years you can put me in the same routine and I would not complain, I love status quo, and changes make me mad 🙂 But still whenever I feel to exercise without realizing, I go back to my childhood days to bring back the charm to my otherwise strict regime.
My childhood days were busy. I used to sit down only for reading a book or for doing homework, most of the other times I was a busy child hopping from one class to other. I learned a lot in my childhood, and dance is the first thing which comes to my mind when I think of those days. We had these numerous dance competitions in our school, and I used to be a part of all of it. I never realized then that I was dancing my way to fitness. 🙂 As soon as I settled in a city, I enrolled myself in Kathak Class ( A classical dance form of India). Twice a week it works as an efficient fitness routine and also relaxes me. Dancing is a good exercise. It works on the core and stability.
Those days all children used to play in their front yards for a couple of hours in the evenings. Today also in gated communities you can see children playing, but then the percentage of that carefree play has come down considerably. Girls used to enjoy playing jump ropes. Two girls used to hold it at its end, and one would jump on it. That was fun. I use to jump rope now when I feel that I need to do effective cardio in less amount of time.
This is something I love playing with my daughter. While I was a child, hopscotch in many different forms used to be played in the front yard. Usually, we played single-legged hop, with a small piece of flat stone on the head. Now, when I recall it, I feel amazed by the capacity of this simple game. One legged hop with something on the head is a great lesson for balance and stability. Playing Hopscotch with my daughter is the favorite fun workout which we are going to cherish for years to come.
This was my favorite past time in childhood. My grandma’s place had a number of trees, and my uncle was an amazing tree climber. He taught me how to climb up and get down on trees and walls. It helped me to strengthen my muscles and workout without realizing it then. Though I am there in the city since last 20 -25 years, I love big trees that I come across while walking on roads. There is no way that I can climb the tree. But there is a rock climbing arena nearby, which I should join soon. 🙂
I used to cycle to my school. I had a fantastic friend who used to come home, and we both used peddle our way to school over an exciting chat. Reviving those days is so much fun now. I have got a cycle which I use when I feel bored with the routine. A 5-6 km ride around the city makes me and my soul fresh.
Bring back those amazing games that you used to play as a child, incorporate them into your fitness routine and never realize the calorie burn 🙂