Written By: Tania Tarafdar | Published : July 5, 2016 1:51 PM IST
If you are amongst those who like chomping on anything they get their hands on, it s now time that you change. Sure foods can add to your body mass, but if you are not working out, they convert into fat. Follow this fitness plan to build a lean physique.
Early morning
Do a few push-ups in the morning. This way you will work your core muscles to improve your posture and also feel fresh. What s more, working out in the morning will keep your skin grime-free and clear.
Healthy recipes
Breakfast: Protein-rich foods are a must to increase your muscle mass. Load up on egg white and tofu in the morning. Try preparing this tofu masala scramble.
Lunch: Eat a protein-rich lunch. Fish and meat can be a good way to add protein to your diet. Soybean can also provide you with 36g of protein per 100g serving. You will love this yummy chana soya masala for lunch.
Evening snack: Eating a handful of pumpkin seeds or flax seeds is a good way to give your body the fat intake it needs. Simply add them to your smoothies or your curd.
Dinner: It should be the lightest meal of the day. Choose from a bowl of soup or a bowl sprouts salad to 1 cup cooked sprouts chana, or moong. Try preparing this nutritious sprouts lentil salad.
Exercise
At home: Yes, weight lifting can help define your muscles but to get a leaner and meaner look, cardio is a must. Run on a treadmill or cycle to get rid of that extra fat from your body and get into better shape. These cardio activities will help you burn the most number of calories.
At the gym: Try plyometric training at the gym. The training will require you to use your body weight to move quickly and swiftly. Exercises like jump squat and box jumps are excellent to develop strength. Perform each of these exercises for 10-15 times and you will soon see the difference in the definition of your thigh muscles.
Yoga: Yoga is excellent for building stamina, strength, for improved flexibility and helps the body heal. Yoga is a wonderful way to prepare the body for workouts in the gym by making you more flexible and increasing your stamina. Try performing yoga poses, like dhanurasana, bhujagasana and halasana.
Sleep well tip
Using your bed for collecting bills and making calls is never a good idea as it can create clutter around you and obstruct your sleep. Keep your bed clean to get a restful sleep. Also, remember to change your sheaths once a week.
All set to get fitter and healthier? 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.
Image source: Getty Images
