exercise Hello everyone In this article I am going to talk about fitness exercise and a healthy diet to fit your body.
There are 5 simple tips to fit yourself:-
- Daily exercise :- Exercise daily for at least an hour.
- Healthy food :- Eat the Right Foods and Portion Each Meal. No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets.
- Calories :- Keep Track of Calories and Food Intake Per Day.
- Proper sleep :- Be Sure to Get Sleep.
- Stay Motivated.
Best Exercises to stay fit
- Push up is best Exercises for chest ( and the alternative exercise is bench press or kettle bellfly)
- The squat is best Exercises for glutes. ( And the alternative exercise is the quadruped or weighted walking lunges)
- The bicycle manoewere is best Exercises for abs.( And the alternative exercise is the elevated Birddog or plank)
- Pull up is best Exercises for the back.( And the alternative exercise is the lateral pull down or dead lift)
- Swiss ball hamstring curl is best exercise for the hamstring.( And the alternative exercise is the Romanian deadlift or step-ups).
- Triceps dips is best Exercises for upper arms.( Triceps kick backs or triangle push ups )
- The lunge is best Exercises for thigh.( And the alternative exercise is the step up or squat)
- The side bridge is best Exercises for waist.( Side ways sit – ups using a Swiss ball )
- The lateral shoulder raise is best Exercises for shoulders exercise. ( And the alternative exercise is the standing dumbbell press or seated military press)
- The single leg squat is best Exercises for hips. ( And the alternative exercise is the side lying leg raises or hip raises)
Without gym full body workout to fit
Back to basic workout (MUSCLE building and fat)
- Squat
- Crunches
- Running plank
- Push up
- Burpee
- Back extension. ( 30 seconds works 10-sec rest)
Healthy diet for both men and women
How to gain your body weight
Full day diet plan to gain weight quickly:–
1.). Early morning- warm water
2.) 6:00 am 6-7 soacked almonds and walnut
3. ) 7:00 am to 8:00 am workout
4. ) 8:30 am Post workout meal banana shake
5.) 10:00 am ( breakfast. ) 2 parathas and milk tea.
Options instead of parathas:-
- Stuffed parathas
- Poha
- Cheese sandwich
- Chilla
6.) 12:00 pm. ( mid morning meal)
- Seasonal fruits
7.). 2:00 pm lunch
All of these:-
- 2 chapati or 1 Bowl rice
- 1 Bowl daal / curry ( lentils, legumes)
- 1 Bowl vegetables. ( Seasonal vegetable)
- Cured
8 .) 5:00 pm ( evening snacks )
Tea + healthy snacks
Options ( anyone)
- 1 Bowl roasted makhane
- Weat cookies ( homemade)
- oats
- Murmare
- Popcorn
- Reanut
- Butter sandwich
- Dhokala
9.). 8:00 pm ( dinner)
All of these:-
- Salad
- 2 chapati
- Bowl dal or vegetable
10.) 10:00 pm ( post dinner)
- Warm milk
How to lose your body weight
Full day diet plan to lose weight quickly:-
1.). 6:00 am ( wake up time)
Warm water with lemon
2.) 8:00 am ( breakfast)
1 beverage + 1 fruit+ 1 main meal
Beverage ( only one)
- Black tea
- green tea
- black coffee
Fruits = 1 banana or 1 vitamin C fruit
Mainmeal ( only one)
- Paneer bhurji or egg bhurji Or 2 chapati
- sprouts with vegetables
- Vegetables masala oats
- Besan / moong dal chilla
3.) 10:00 am
2 oranges or 2 apples+ 1 Cup green tea
4.). 1:00 pm ( lunch)
- 1/2 plate mixed vegetables
- Salad
- Protein sabzi ( paneer/ matar/ rajma/ chole/ soyabeen/ egg curry)
- 3Small roti or 1 Bowl of brown rice
5.). 4:00 pm ( evening snacks) healthy meal shake
- Alpha lite meal shake
6.) 7:00 pm ( dinner)
Same as lunch ( decrease the portion size: 2 roti instead of 3 roti ) ( don’t repeat the same food in lunch and dinner)
Note:- Do dinner as early as possible . dinner Must be your last meal and no mid night munching after that to fit )
