Warm Up Routine Before your Workout

Warm Up Routine Before your Workout

Ready For Warm Up?

Before your workout session, you should do warm up as it will boost your body and your body will have strength or capability to do the further workout. It will wake your body from rest and laziness.

Warm up and cool down both are necessary for workout or yoga session but here I am giving details for warm up before a workout.

Yes, warm up for yoga and workout are bit different. So, those who do a workout, have to look at your Warm Up session. You can do warm up for 5 to 10 minutes as per your workout session.

If your workout session longs for 40 to 60 minutes then do warm up for 10 minutes and if it longs for 20 to 30 minutes then warm up should be of 5 minutes.

Your warm-up session includes:

1. Hand rotation

2. Half squats

3. Full squats

4. Jumps

5. Waist/hip rotation

6. Leg rotation

7. Neck rotation (half and full)

8. Elbow rotation

9. Wrist rotation

10. Knee rotation

11. Jogging/sprint

1. Hand rotation:

First, start with hand rotation. Move you're both the hands in a circle 10 time clockwise and vice versa. You have to move your both hands together. If it is not possible for you, you can move simultaneously. And your speed should be high as much as possible for you.

2. Half squats:

Now, start with half squats. Below picture describes how to do half-squats. You have to bend your knees and sit in a chair pose. And keep your upward body straight. This will help your thighs to reduce fat. Do 10 to 15 half squats as per your strength but don’t do it forcibly if you are a beginner.

3. Full squats:

Now, your next move is full squats. Above image shows full squats. You have to take your move like you are doing sit-ups, but keep your knee to toes part straight. Do this also 10 to 15 times. Keep your upper part of the body straight.

4. Jumps:

Jump high as you can. Do jumping 20 to 30 times. You can do jumping jacks too if you want or else stick to only jumping. Stand straight in the position of jogging and jump. Or move your hands upward as you jump and bring it to rest.

5. Hip/waist rotation:

Stand straight and rotate your hip or waist in clockwise and anti-clockwise direct 15 to 20 times. This will give benefit to your waist and hip.

6. Leg rotation:

Slightly straight your one leg at 30 degrees and rotate your feet clockwise and anticlockwise 10 times respectively. And keep your upper part of the body straight.

7. Neck rotation:

Stand straight. Rotate your neck full clockwise and anti-clockwise 10 to 15 times. Also, rotate your neck side to side 15 to 20 times.

8. Elbow rotation:

Keep your hands on your shoulders. And rotate your both elbow clockwise and anti-clockwise.

9. Wrist rotation:

Fold your palms and rotate your wrist clockwise and anti-clockwise. Do it at least 15 to 20 times.

10. Knee rotation:

Bend your both knees and rotate your knees 20 to 25 times clockwise and anti-clockwise. This will help you reduce fat in thighs.

11. Jogging/sprint:

Keep your body straight. Jog at one place and keep your speed high as much as possible. You can sprint if you can increase speed very high. 

one week diet to lose weight

One Week Diet Plan To Lose Weight

Who wants diet plan for losing weight? 

Hello guys, I am here now to give you a 1-week diet plan for reducing weight fast. Are you ready to lose weight by just this diet?

You can lose 1 to 2 kg of weight by this diet only. The first week will detoxify your body and you will see the results within a week. You will feel light and good. 

Before that read about weight loss tips: 

So, let’s start with our diet plan: For More click here>>

1. Start your day with warm water:

This is the very first thing you need to do for cleansing your body. Start your day with warm water and also add lemon to it. For a taste, you can add a pinch of black salt or honey as per your taste.

2. Breakfast:

Now, you can take one cup of fruit or any one piece of fruits such as apple, papaya, orange etc…

Or else you can take a cup of veggie soup. Add cabbage, onion, tomato, coriander, and salt to taste with water.

Or you can take one bowl of salad in which you can include onion, carrot, tomato, and cabbage etc…

This must be your breakfast. 

3. Lunch:

At lunch, you have to take one cup or bowl of pulses such as sprouts (green moong) or chickpeas (boiled chana) with a bowl of salad. 

Or take a whole grain bread sandwich made of tomato, onion, cucumber, and salt to taste.

4. Evening snack:

Take a lemon tea or green tea. Or you can take 1/2 glass of fresh fruit juice. Or else you can go with ½ orange or apple.

5. Dinner:

you must have your dinner 2 to 3 hours before going to sleep. You can take khichdi and bottle guard veggie with it. Or eat only one bowl khichdi.

Or take 2 small chappatis/1 big chappati with bottle guard veggie or any other veggie of lower calorie.

What to do and what not to do?

1. Before going to bed at night, you should have warm water.

2. Avoid potatoes and chocolates.

3. Don’t take sugary items.

4. Drink warm water the whole day if possible. But, if not, drink at least 4 to 5 glass of warm water in a day.

5. Be hydrated full day. you have to intake 2 to 3 liters of water per day.

6. Avoid milk and milk products and if you have cravings you can have one glass of milk in a week.

7.  In lemon tea, add lemon, ginger, mint, and honey.

8. Soak moong full night & day, eat it next day if you want to make sprouts at home.  

9. Do yoga or workout or exercise at least 20 minutes a day.

Read about yoga tips: For more click here>>
Read about workout tips: For More click here>>

10. If you want to lose weight, then you should do exercise 200 to 250 minutes a week.

11. Take a long walk of 20 minutes a day.

12. Drink water with lemon and a pinch of salt or sugar fir taste to prevent hunger.

13. Avoid fat-containing food, street foods, junk food, and oily & fatty food items.

14. Don’t drink soda or cold drinks.

15.  Don’t eat ice-creams, cakes & pastries.

16. Avoid fast food and if you get hungry then eat roasted chana (yellow gram)

17. Avoid cheese and paneer too.

Read about how to lose belly fat? For more click here>>

You can lose 1 to 2 kgs of weight in a week by this cleansing diet. This is a detoxifying diet for those who are trying to lose weight.

I hope this will be helpful to you. If you have any questions regarding this diet just have no fear to ask.

Tips to Gain weight

Tips to gain weight

Who wants to gain weight?

Who are underweight? Who wants to gain weight? But, before that, underweight means that your weight is not according to your height as per BMI. It means your BMI is less than 19.

So, you need to gain weight with the necessary amount of protein & vitamin needed to your body. There are many reasons for being underweight such as some diseases, cancer, infections etc…

Are you serious to be healthy? Then you are at the right place, just go through these tips to gain weight.

Let’s start:

1. Burn less than your intake calories:

First, you need to see is that you eat more than burning calories. You should eat more than you work out. You should eat at least 500 to 600 calories extra than your burning calories.

2. Add sugary items:

Add sugary items in your diet. Drink coffee or chocolate shake to your routine. Eat deserts after the meal. But don’t eat junk food. We need to be careful to gain weight with benefits to your body.

3. Take smoothie:

Start your day with banana smoothie which includes banana, oats, almonds, milk, and honey. Or you can take your favorite item and make a smoothie of it. But the banana is the best and is mostly available at home.

4. Add rice to your meal:

Take 2 times rice out of 4 meals a day. Rice contains carbohydrates and carbs. It helps you eat more. A cup of rice contains 200 calories.

5. Add meat & salmon fish and oily fish:

Meat, salmon and oily fish are rich in protein. You should add these to your meal for gaining weight.

6. Add potato & starch:

Eat more potatoes and starch to gain weight. It increases glycogen in your body. It will help you increase weight.

7. Add cheese & dark chocolate:

You should eat a large amount of cheese & dark chocolate as it contains more protein. Both are very rich in protein.

8. Don’t drink water before a meal:

Don’t drink water before a meal as it will keep you fill and you might not be able to eat more. So, don’t drink water empty stomach.

9. Add bread to your day:

Add bread, pizza, and sandwiches to your day. it will be stored as fat in your body. And this will be useful to gain weight.

10. Lift heavy weights instead of running:

Yes, lift a heavyweight or do weight training and avoid running to lose extra calories. Do exercises which do not shed extra pounds from your body but, add pounds to your body.

11. Keep track:

Keep track of your intake of calories and burnt calories. it will help you calculate where and what to do to gain weight. It will help you decide whether to add more calories or exercise to burn calories.

12. Get good sleep/weigh  yourself:

Sleep is the most important in your weight gaining process. Before sleeping, if you eat & sleep, you will gain weight fast. Weigh yourself daily at the same time or in the interval of 3 days or 1 week.

I hope this was useful to you. If you have any questions just feel free to ask.

Lose Belly Fat tips

Lose Belly Fat

Do you want to lose weight?

Are you tired of your belly fat? Just follow these below tips to reduce your belly.

We all are tired of our belly fat especially women. But don’t worry here I will share you my tips for cutting down your belly fat. Because of our belly fat, we look more fat and bulgy, our clothes look more tight, right? If you have to look slim then just look forward to losing fat off your arms and belly.

So, I am sure everybody wants to lose belly fat. Just get ready and follow these tips for a few days (15 to 20 days). These tips will give a good result if you follow these.

Read about weight loss tips click for more >>

Let's get started with our tips:

1. Stand/sit straight:

Stand or sit straight with lifting your belly straight and tight. It will be difficult for you for some days but do practice for 1 to 2 hours daily. This will make you a habit of it. Just keep your posture correctly and keep your stomach or belly straight upright. Just get your posture perfect always.

2. Take a 10-minute easy walk:

Take a 10-minute easy walk after every meal. This means you walk like you are roaming in a garden with your music on. Walk in a straight posture of your body but remain cool. This correct posture walk will not only reduce your belly but also give your body a good shape.

3. Track your activities:

Keep a track of your meal, calories, and work out of a day. By keeping track, you will get to know how and where to cut your calorie or manage the time of your workout/yoga session. Keep a gap of 3 to 4 hours between your meal and workout session. Keep or buy a diary manually or use your mobile phones or laptops, computers for keeping your daily record.

4. Do some poses to lose belly fat:

Include these 6 poses to your workout/yoga sessions:

-Child Pose

-Vajraasana

-Downward dog

-Pavan Mukta Aasana

-Cobra

-shavaasana

Do these poses to lose your belly fat with perfect postures. Keep your whole body straight and pose this yoga asanas for 12 minutes (2 minutes each or 1 minute each with 2 reps).

Read about yoga tips Click for more>>

5. Sit in vajraasana:

Sit in Vajraasana after a meal for 10 minutes for digestion of your meal. This is optional. If you prefer a 10-minute walk, then ignore this tips. But any time you are free to sit in this position, it is very useful. 

6. Drink warm water:

Drink warm water with lemon with empty stomach in the morning and in the evening. At night, just drink warm water before 10 minutes to bed. It will work as a cleansing medium of your body system.

7. Eat in right proportion:

Eat more fiber containing food. Add protein to your meal. Divide your meals into 4 to 6 meals. It means divide not to add extra calories. Divide your 3 meal portion into 6 meals and eat it 2 to 3 hours of interval.

8. Eat in small plate:

Yes, take a small plate for your meal. As it will look like the plate is full and you will feel full with that. With that, you will be filled and also your intake will be little less than before. Don’t diet but lower your intake by dividing your intake meal into 6.

9. Avoid sugary food:

Don’t take sugary or sweetened food. Avoid cold drinks and tea or coffee containing sugar. You can use honey instead of sugar.

10. Hydrate yourself:

Yes, be a hydrated full day. Drink more water. And if you don’t feel like drinking water, again and again, add lemon and a pinch of salt & pepper for a taste and drink it. You will feel good and it will also prevent hunger. Take this drink every 2 to 3 hours.

11. Have a cup of green tea/lemon & ginger tea:

Replace your tea with green tea or lemon tea. Green tea is available in the market just buy it and make it at home in 2 minutes. Lemon & ginger tea is the drink of lemon, honey, and ginger.

If you are a lover of milk and can’t live without milk, then have a glass of milk at night 2 hours before going to bed and eat less in your dinner.

12. Walk as much as possible:

Walk in leisure but take a long walk. Walk as much possible to you. Don’t take lifts, take steps. Don’t take the vehicle if it is near, go by walk. Download some applications to count your steps daily. Also challenge yourself daily with a given steps challenge per day.

Read about workout tips click for more >>

I hope this will be helpful to you. Follow these daily, I assure within 3 days you will see the result.

Any questions related, just feel free to ask. Your questions are my reward that you are interested in my articles.