Weight Loss at Home: Full-Day Fitness Plan for Success!

Health & Fitness

Elevate Your Well-Being: A Home Workout Routine

Hello Fitness Enthusiasts!

Staying fit doesn't require a gym membership. In fact, your home can be the perfect sanctuary for achieving your health goals. This International Yoga Day, let's explore how to create a fulfilling home workout routine that incorporates the benefits of yoga and invigorating exercises.

Designing Your Perfect Day: A Holistic Approach

Imagine waking up at 6 am, refreshed and ready to conquer the day. Begin with a glass or two of warm water, optionally with a squeeze of lemon, to gently awaken your body.

Morning Movement: From 6:30-7:30 am, dedicate an hour to yourself. We'll delve into simple yet effective exercises and yoga poses you can do right in your living room.

Nourish & Engage:  Enjoy a wholesome breakfast between 8-9 am. Opt for options like Dalia, poha, upma, oats, or brown bread with milk for sustained energy.

Cultivate Your Passions: Use the time between 10 am-12 pm to explore hobbies, learn new skills, or simply relax with a good book.

Mindful Lunch Break: Savor a balanced lunch at 2 pm, ensuring you include protein, vegetables, and whole grains. If you get hungry earlier, reach for fruits or light snacks.

Rest & Recharge: Allow yourself a restful period from 3-5 pm.

Mindful Moments:  At 5 pm, unwind with a cup of tea – green or regular – as you prepare for a 30-minute meditation session at 5:30 pm. Meditation can alleviate stress and anxiety, promoting mental clarity.

Evening Revitalization:  Take a rejuvenating walk outdoors or within your home from 6-7 pm.  Then, enjoy quality time with family, engaging in indoor games or entertainment.

Wholesome Dinner:  Around 9 pm, have a light but satisfying dinner. A simple meal like one chapati with cereal and salad is ideal. Prioritize connecting with loved ones before winding down for sleep.

Your Home Workout & Yoga Routine

Let's dive into the exercises and yoga poses you can incorporate into your morning routine. Remember:

Empty Stomach: Perform these exercises before breakfast.

Repetitions & Rest: Aim for 30 seconds to 1 minute per exercise, repeated two-three times with 20-30 second breaks.

Hydration: Drink water between sets.

Yoga Poses for Mind & Body Harmony:

1. Tadasana (Mountain Pose): Improves posture and strengthens legs and core.

2. Vrikshasana (Tree Pose): Enhances balance and focus.

You have to do it 3 times for the right side and 3 times for the left side. 

3. Dhanurasana (Bow Pose):  Stretches the entire body and promotes flexibility.

4. Shoulder Stand Pose: Stimulates the thyroid gland and improves digestion.

5. Halasana (Plow Pose):  Calms the brain and stretches the spine.

6. Purvottanasana (Reverse Tabletop Pose): Strengthens wrists, arms, shoulders, and legs.

7. Bhujangasana (Cobra Pose): Opens the chest and strengthens the back.

Energizing Exercises:

1. Superman Yoga Pose: Strengthens the entire back body and core.

2. Straight Plank:  Engages core, arms, and shoulders for a full-body challenge.

3. Butterfly Pose:  Stretches hips and inner thighs, promoting relaxation

4. Squats: Strengthen legs and glutes for improved lower body strength.

In one time do 30 squats and then 30-sec break and repeat it two more times. 

Sun Salutations for Holistic Well-Being:

Conclude your routine with two rounds of Surya Namaskar (Sun Salutations). This sequence of 12 poses flows gracefully, awakening your body and mind.

Last but not least,

You have to do two sets of Surya namaskar which involve 12 poses and one set involves two halves as the first half will be performed by bending right leg backward as shown in 4th step and the next half with left leg backward. 

A Final Note for International Yoga Day

On this International Yoga Day, remember that yoga is more than physical postures; it's a journey of self-discovery and connection. Whether you're a beginner or an experienced yogi, embrace the practice, adapt it to your needs, and enjoy the transformative power of yoga.

Also check 10 Easy and Healthy Recipes That Helped Me Shed 16 kg in 8 Months

https://fitnessbytes.blogspot.com/2024/06/10-easy-and-healthy-recipes-that-helped.html

Let's prioritize our health together – one home workout at a time.

How To Stay Fit In & Out During the Covid-19 Outbreak

How To Stay Fit In & Out During the Covid-19 Outbreak

Hey Friends,
Hope all of you are doing well!

As you all are aware with this epidemic tragedy known as COVID-19. Till now it has resulted into thousands of death in the whole world with lakhs of people infected with this deadly disease. So I thought to help you out with some useful tips regarding how to stay fit and healthy while staying at home.
During this time, these actions are especially crucial for maintaining your physical and mental well-being. But social distancing complicates things.
How are you supposed to eat right when you’re living on non-perishables?
How can you work out when you’re cooped up at home?
How can you sleep when you’re anxious about, well, everything?

Here’s how to stay fit in & out while social distancing during the COVID-19 outbreak.
 

Fitness 

You may not be able to go to the gym, but it’s okay to walk, run or bike outside, so long as you keep a safe distance — ideally about six feet — from other people. Many gyms and fitness instructors are also offering virtual classes right now.

If you’re working out at home, you can use water bottles for weights, dish towels for sliders (for exercises like lunges and mountain climbers) or a sturdy chair for step-ups. There are also plenty of no-equipment-required exercises — like squats, burpees, sit-ups, planks, push-ups and mountain climbers — you can do in even a small space. Its recommended choosing five exercises, doing each for a minute, then repeating the circuit three to five times.

And take comfort in the fact that physical activity doesn’t have to mean a gym-style workout. Plenty of research shows that everyday activities like walking, gardening and cleaning slash your risk of premature death and improve your overall health—so any amount of movement you can squeeze in counts.

Nutrition 

It’s key to have a plan before you stock up on groceries — both to ensure you pick up the right things, and to avoid panic-buying and wiping out community supplies. (Remember: it’s good to have a robust supply at home, but stores are still open.) Take inventory of what’s already in your pantry, and then plan around these items to create meals consisting of a starch, a protein and produce. While most people are going straight for grains and canned goods right now but it’s actually a good time to buy fresh produce.

Buy those fruits and vegetables, cut them up and put them in your freezer, because they can be used for months to come. Sturdy veggies and starches — like broccoli, Brussels sprouts and sweet potatoes, also keep for a long time outside the freezer. If you do buy canned, dried or frozen goods, choose those low in saturated fat, salt and added sugars. Look for foods with less than less than five grams of added sugar per serving, less than 200 milligrams of salt per serving and less than 1.5 grams of saturated fat per serving.

Cleaning 

Research suggests SARS-CoV-2, the virus that causes COVID-19, can live on plastic and stainless steel surfaces for 72 hours, cardboard for 24 hours and copper for four hours. Most household cleaners haven’t been specifically tested against SARS-CoV-2, but they work against other coronaviruses and are presumed to be effective against this one.

Doctors recommend washing your hand towels frequently, and removing your shoes and coats as soon as you return from any trips outside. But unless somebody in your household is actively sick, there’s no need to clean obsessively—especially if you’re practicing social distancing and washing your hands regularly.

Decluttering is crucial, especially if you live in a small space. That’s going to make your space feel larger and more comfortable, and you’re going to have fewer things to touch and transmit germs. 

Stress and Sleep 

Managing stress and anxiety is crucial for getting enough sleep—and getting enough sleep is crucial for just about every other aspect of your health. Yoga and meditation are great tools for managing stress, and they can be done in a small space; check my earlier blogs to know more about yoga and meditation. You can also turn to apps like Headspace and Talkspace for virtual mindfulness training and therapy, respectively.

Setting aside a specific area in your home that’s free of technology, except maybe a speaker for music. Stocking this area with things that calm you, like your favorite blankets and pillows, a scented candle and house plants. (The research isn’t conclusive, but some studies suggest plants can help purify indoor air—if nothing else, they can help boost your mood.)

Over-exposure to news, over-exposure to chaos, creates a lot of anxiety. If you can create a quiet space to reflect, to journal, it helps to calm you. To the extent possible, designating specific areas for work and fitness, to mentally separate the parts of your day. Balance that quiet time with responsible social interaction, since loneliness can compound mental and physical health issues. Using FaceTime and the phone and video chats … [can help you] feel not quite so alone when you’re at home.

Together We Can & We Will Survive This Deadly Pandemic!

Hope these tips would benifit you in some way. If you have any questions, ask in comments and do follow my blog for more such health and fitness tips.

Stay Safe, Stay Healthy!