Written By: Debjani Arora | Updated : February 1, 2016 6:13 PM IST
It s been 15 days of training hard. It is natural for your muscles and joints to ache. But it isn t time to give up yet. Instead, introduce new elements to your routine change in exercise, diet and outlook. This will help you break the monotony and get going with your regimen.
Morning Don t snooze your alarm, get up from your bed and open your windows. Let the sunlight in. Stand there for a few minutes before you get ready to hit the gym or go for a walk, stroll or run. Let the sunrays warm your skin and awaken every part of your body. It s a great way to start your Saturday. Here are five reasons why you need sunlight, and not just for your dose of Vitamin D.
Healthy recipes Heard the phrase, You are what you eat. This stands to be true from now onwards, the effort you put in to maintain a healthy diet will reflect on your body.
Heard the phrase, You are what you eat. This stands to be true from now onwards, the effort you put in to maintain a healthy diet will reflect on your body.
Breakfast How about starting your day with a bowl of fruits. It is a great way to detox and help your organs get all the vital antioxidants right at the start of the day. Moreover, it is easy, quick and nutritious. Don t forget to add the berries strawberries, mulberries, blueberries that are in season now. Okay, don t like the idea of having fruits early in the morning, here are five other easy and quick breakfast options for people on the go.
Lunch Thinking how to make your weekend lunch special and still stay healthy? Why not give Mediterranean diet a chance? This diet is recommended by many experts and dieticians as it is good for your heart and has a lot of other benefits. Saut ed and seasoned with virgin olive oil, your lunch can be appetising and nutritious too. A kidney bean salad with loads of steamed veggies and dressing of olive oil and vinegar is an excellent option. Want chicken? Add chunks of grilled chicken to it. Here is a complete Mediterranean diet plan for you to follow.
Dinner Keep it simple and have your dinner at least two to three hours before going to bed. Here is what you can have for dinner: A bowl of soup/steamed veggies/raw salad + 1 phulka + sabzi + low-fat paneer or grilled chicken/fish. Here is how you can have an ideal dinner to lose weight soon.
Snack Remember if you eat the wrong kind of snacks, it could ruin the carefully planned diet for the day. So snack smart. While instant noodles seems like a good option to indulge in weekend snacking and cheat a bit, know that there are other healthy options that can be prepared under two minutes and give you an instant boost of energy. Here are few healthy options that can be done under two minutes.
Exercise
It is really boring to stick to the same regimen for more than 15 days and rationally, you should change your exercise schedule now so that your main muscle groups don t become too complacent. Your body need new challenges to burn more calories and shed the fat.
At home If you have been doing the basic dumbbell and free hand exercises at home, today give yourself a challenge, like planking. Hold on to the position to the count of 50, release, repeat. Do the entire cycle for at least five times. Here is how to do a plank correctly.
At gym If you have settled into a routine for the past 15 days, now is the time to change. Try the machines you have not used during these days. Ask the floor trainer to help you. No matter what technique and machines you use in the gym, if your posture and breathing isn t correct, it could lead to disaster. Here is how to maintain the right posture and breathing technique while lifting weights in gym.
Yoga Have you tried surya namaskar. Believe it or not, it is a full body workout like no other. As you take in deep breaths, you detoxify your internal organs, which has a deep relaxing effect. Know more about the sun salutation or surya namaskar.
Sleep If you have been exercising and eating right all this while, you know that sleep isn t hard to get at night. But if you are still under a lot of stress, take deep breaths to relax and sleep easy. Enough oxygen in your body can help you calm, distress and lull into a peaceful slumber. Here are four breathing exercises you should try to get enough sleep.
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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