Written By: Tania Tarafdar | Updated : February 1, 2016 6:13 PM IST
Don t get overwhelmed by the New Year and keeping up with your fitness resolution. Take on 2016 one day at a time with our Fitness 365. Follow along as we share our diet and workout plan for day 11. However if this workout plan feels too long or intense for your current fitness level, feel free to tone it down to meet your needs. Similarly, if you feel you have the strength to push further, feel free to add intensity by adding more repetitions.
Morning: Green tea has plenty of benefits so start your day with the right note by drinking a glass of green tea. Aside from giving your body a boost of antioxidants that boost your metabolism, drink tea helps stimulate your digestive track. Also, be sure to drink water whole day as keeping your body hydrated is important.
Breakfast: You need to eat a meal that will keep you satisfied without weighing you down. You will love this flaxseed smoothie. It contains a lot of fibre that will keep you feeling full. Combine your smoothie with this barley paratha. Barley works on reducing cholesterol levels and eliminates unwanted fat from the body.
Mid-morning snack: If you feel that you need some snack before lunch, grab a probiotic-rich yogurt or a fibre rich apple.
Lunch: For lunch, opt for something light. You can choose from one of these soup recipes or go for this fibre-rich salad. Combine your meal with some lean protein. You can try these chicken recipes. Put away your phone at this time and focus on your meal.
Evening snack: If you think you need something to hold over until dinner, there can be nothing like a vegetable juice. This nutrient-dense juice will instantly boost your energy. The beverage also contains a host of essential vitamins.
Dinner: Night is the perfect time to relax with a healthy meal full of proteins and veggies. Try this fish full of protein herb and garlic fish. The best part it only takes 20 minutes to prepare. Instead of watching the television while eating, sit down at your dinner table and relish your meal. When you focus on your food, you will not eat mindlessly.
Exercise
Home: If you want a flat, toned belly you need to stimulate your core muscles to burn that layer of fat accumulated around your waist. And crunches can be the best way to do it. Here are five types of abdominal crunches you can try. Also, try push-ups and squats and do ten repetitions of all of each of them.
Yoga
Yoga can be an excellent way to cool your body down and prepare your body for the next workout. It can be a great way to open up your mind and body, and help you improve your focus and concentration. We bet the yoga stretches will make you feel much relaxed. These yoga stretches are designed to wake up the body and help you get energised for the day.
Gym: Cardio interval training can be an efficient way to improve your overall fitness and burn your calories. First, warm your body up for three-five minutes at a normal pace. Choose the interval option on your treadmill to switch from a jog to run (similar options are available on stationary bikes and elliptical machines). Keep the low-intensity speed around 6-8 kmph and high-intensity one at 10-15 kmph depending on your level of fitness. Continue this for at least fifteen minutes or five rounds of high-low.
Sleep: Last and not the least, have a good night s sleep. You can also unwind with this yoga sequence before you hit the sack. These poses will calm your mind, release tension from your body and reduce your stress levels.
Well, if you are motivated to start your New Year with a bang, spread the word by tagging your friends and #NewYearNewYou and @HealthSite4U. You can even mail your pictures and we ll post in on Facebook, Instagram and share it with our TheHealthSite.com Community.
Disclaimer: If you follow a fitness plan already, consult your nutritionist before switching to this one. If you are allergic to any of the foods/ingredients mentioned, please do not consume it. Do not follow this plan without consulting your doctor if you suffer from a health condition hypertension, hypotension, diabetes, etc. or are pregnant.
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