Restart your workout routine !

Getting back to a workout routine is a very tough thing.

Whether it is a break of a week , or a month or even an year !

Most of us are not professional athletes / body builders who have the time / necessity to go to gym regularly . We have personal / professional reasons which prevent us from sticking to a schedule . It's ok . Taking a break is not a crime . The important thing is to get back to the gym / routine.

I have had my share of experiences with getting back to my workout routine . Here are some pointers which helped me to stick through ! Hope you find it useful.


1. There is no "good day" to get started . Start today . Start now .
I have seen so many people wait for the right day ( Monday or 1st of next month) but  it never works for good. So pls don't wait for any day or time . That's just another excuse to postpone your workout .

2. Don't become dependant on anyone. Be it your friend or relative . It may sound like a good plan initially , but the problem starts when one of you take a break . The other person has become dependant and it becomes tough to continue. You can encourage each other by sharing your workout details with each other .

3. Stop giving excuses. Don't think you are too busy or too tired to workout . Just look around and see so many people who will inspire you .  Get inspired and start the routine

4. Set a reasonable goal . Not in your scale . See the improvement in your lifting capabilities . Keep track of how much you lift and improve steadily . The result will come in just a matter of time.

Stay fit forever !

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What to do and what not to do at the gym ...

What not to do ???

1. Take a gym membership.
2. Go to the gym and see how much you weigh in two days.
3. Go to gym for a week. First 5-6 days a week. Then 2-3 days.... Then....
4. Start over eating (because... Hey! I am working out).
5. Check weight after daily for couple of months
6. Naaaah. Gym is not working out for me... No results... in fact I seem to have put on weight

Stuck here?
Ok . Everyone has been there ! Don't worry . Take a deep breathe and ....


What to do ????

1. Don't expect instant results.
2.Workout with full focus. 4 days a week or 6 days a week, have a schedule and try your best to stick to it.
3. Don't ... Please don't weigh yourselves everyday . Have some other goals . By lifting weights , you may build muscles and weigh the same ! So check your body tone and fitness ... Not your weighing scale !
4. Give it at least 3 months time . Talk to your trainer about your goals and nutrition . Check out what pre and post workout meals work for you .
5. Try to use social media for fitness purpose ! Join FB group or Whatsapp group with like minded people who will motivate you to stay fit and stick to your goals !
6. Eat clean . Don't eat everything just because you workout !

Stay fit !

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Form and me !

Why is it important to take care of your form while lifting ?

First of all , to avoid injuries. We all want to come back to the gym , the next day , or at least , the next week. Ignoring the form might result in serious injuries , thereby hindering your workout and affecting your day to day life !

Another reason is to make sure that the workout hits the right place.
For most of the workouts , you will have to keep your knees soft and tighten your abs.
For example , if you are doing alternate biceps curl , the slight bend on your elbow , makes sure there is no strain at the wrong place. Also , only then you would feel the workout in your biceps.

Keeping a track of your posture while doing workout for the abs is very crucial as otherwise , you might end up hurting your back !

Also , remember about breathing properly while doing the workout. A thumb rule , breathe out while working out against gravity and breathe in while working out along with gravity.

I see a lot of people getting membership at the gym and just going there without knowing which exercise is for which muscle .  Only if you understand the target muscle of the workout , you can focus on the target or inform the trainer if you are not able to feel the workout at the right place.
Don't hesitate to ask your trainer about the workout.

If you focus on a couple of small details , it will  help you to get toned and avoid injuries.

Be fit ! Be strong!

Working out at home

Working out at home comes handy when you don't have the time to go out for classes.

In case you plan to do this, make sure you take classes for 2-3 months at least, before starting on your own.

With loads of videos available online, working out at home has loads of options. For example, the 7 minute workout is good when you have less than half an hour for a full body workout. ( 3 sets of 7 minutes plus warm up and stretches).

But if you are a beginner, it would be better to stick with something basic like walking videos or some easy aerobics videos.
(Leslie sanson's walking videos , Denise Austin's aerobics videos etc)

I feel that other complicated workouts are always better with supervision.
Also, most of us feel more committed in case we go out for classes, rather than working out at home

Make sure you do the warm up and stretches properly.

For those who want to implement exercise moves in their day to day activities, here are some pointers

1. SQUATS. No, not the one we do just for the heck of it. I mean a perfect squat. It takes a lot of practice. Take your time and learn it. Then, use it every time you have to pick up something from the floor.Check out the 4 step squat by Arvind of The Quad.

2. PUSH UPS. Options for this are so many. The wall, the chair, the bed or even the floor. Learn and then do this when you find time. You can download app for increasing the counts gradually.

3. STAY PHYSICALLY ACTIVE. Make it a habit to be physically active. Walk, climb stairs, run, play (no no... not candy crush).

Make sure your learn all the moves from a trained instructor first. Practicing wrong moves can lead to injury.

Make a move now!!


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Women and Weight lifting

The only reason I chose this topic is because lots of my friends think going to gym is not the same for men and women. I mean, men do weights and women stick to the cardio section.

Why should women lift weights???

1. It will make you feel energetic.

2. It strengthens bones and thereby reduce the risk of osteoporosis.

3. You burn more calories once you build muscle.

4. You can sleep better.

5. Your body looks toned.

6. Better heart health and stress relief.

7. It will help you perform better during cardio sessions (running / aerobics)

If you are afraid of any injury, talk to your instructor.

Don't strain when you already have pain or sprain.

So, what is stopping you??? Go there and lift those weights !!



 

Face the Truth!!!

There are so many misconceptions about working out.

I will try to write about some common things that I have heard

1) "My friend lost 4 kgs in a month. I have been going to gym for the last two months, but I have lost only 1 kg."

Understand that each body is different- what we eat, how our body reacts to what we eat, how much workout we do etc.

Don't compare with others.

Are you feeling better? Has your stamina increased? Are you able to sleep well? Are you maintaining better form during the workout? Are you able to squat better?


2) Eat less

Eating right is important. Don't keep counting calories without understanding what you are eating.
Eat real food. Stay away from packed / processed food.

3) Spot reduction

Eat well. Exercise regularly. You will become fit. Don't focus on losing weight in one part. Focus on complete fitness

4) Women should not lift weights

Lifting weights improves bone health and tones your body.
Don't be scared of the weights ladies!!!

Welcome to the real world!

Here is wishing you good luck in your fitness journey

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