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

Images from http://heatherforhealth.tumblr.com/
http://visionsthroughmyeyes.tumblr.com/
http://strongoverskinny.ie/

What's your excuse??

So here are the common reasons that we tell and justify why we don't want to spend time working out.

1. "If I stop the exercise , I will put on weight."

If you want to lose weight and maintain it,   you need to make sustainable changes in your routine and diet. Sustainable is the key word here. Obviously , if you stop working out and keep eating junk, you will end up putting on weight and/or spoiling your health. So, do you think not doing exercise is the solution??? NO!!

2. "It takes a lot of time."

Choose an activity which suits your routine. If you are not a morning person, don't sign up for early morning classes. You know you will stop in a week. If you like nature, go for a jog. If you like group activities, join a class.

3. "It is boring."

Again, choose an activity which interests you. If you like dance, go for zumba. If you want higher intensity, go for aerobics. Try out various activities first. There will be something which excites you. Some prefer running. For some it is just dance. Lot of people like yoga.

4. "It is not the year end!!"

New year is a good time for going to gym as the rates are cheaper with lots of discounts. But it doesn't mean you have to wait till Dec 31st to take a membership or to make a resolution to be healthy.

Now work on NOT giving excuses and get going!!

 



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To Eat or Not To Eat!

So, what should I eat? What should I not?

We all know the answer. It is good to eat a lot of vegetables and less fried food / junk food / food with chemicals etc. But sometimes, we just need to hear it from someone.

I will share things which helped me in my weight loss journey. Hope some of you find it useful.

1. Eat sensibly. Start to monitor what you eat. make a note of your food habits for one week (or at least 3 days). Be sincere. Just write everything you pop into your mouth. Look at it and rate yourselves. This helped me a lot. 

2. Eat if you are hungry. Otherwise, don't stuff your stomach, just because it is time to eat.

3. Don't starve. Ok. I know lot of people who have lost weight with crash diet. But I don't think that is a long term solution. Make changes in your food habits that are sustainable.

4. Small steps. Don't change everything drastically and then get fed up in 2-3 days. For example, when I wanted to cut sugar from tea / coffee, I started by making it half the usual quantity, then quarter, then zero.

5. Don't fool yourselves. Eating pseudo health foods is just waste. Don't eat them thinking you are eating good stuff. (ex. some "health" bars, salads with creamy dressing etc). Also, if you are taking sugar substitutes, please check with your doctor.

6. Don't pity. You are making a choice. So, please honor it. Don't expect sympathy (even from self). Be proud that you are making a healthy choice.

7. Reward. If you have achieved anything significant, reward yourself with a gift or treat. But don't over do it!!

Eat, workout and be happy!!

Image from thefitindian.com
 

Get ... Set ... Go!

All of us know that it is good to exercise. But most of us don't do it. It is very similar to brushing teeth at night. We all want to do it. We all know it is good. But when it comes to doing it, most of us are like... "naaah! let me try tomorrow". So, how do we solve it?

First set a realistic goal. It maybe to improve your stamina or to train for a 10 K run or (the most popular one) to lose weight.

When? Where? What? How?

Are you waiting for this December? To get an offer at a gym and start your fitness journey? Please don't. The only right time to start working out is NOW.

Take small steps - Don't be over ambitious. Start with walking for twenty minutes and gradually increase the time. Increase the speed. Then start walking regularly and then look out for some exercise of your interest like Aerobics, Zumba, Yoga, Pilates, Swimming, Badminton or gym. The options are plenty. Pick whatever you enjoy and fits your schedule.

Track - If you don't track what you do, how can you improve???
All of us have smartphones. There are a wide variety of apps to track. Endomondo , RunKeeper, Track Runner etc. have good interface. If you need a boost from social media, share your workout !

Stop making excuses - "I am busy". Is this your reason? Then you need to manage your time better. You can spare at least half an hour for your health!

Try to get in touch with people who share a similar, if not the same goal. Add friends on Endomondo or make a WhatsApp group with such friends. This will keep you motivated!

Get out and get going!

(Images from - http://collegelifestyles.org and http://4.bp.blogspot.com)