Written By: Tania Tarafdar | Published : March 4, 2016 12:25 PM IST
Consistency is the most crucial part of any workout program. Whether you run or perform body weight exercises, you have to be consistent with your routine. You may experience a drop in your stamina and endurance if you go without exercising for a long period of time. So, begin with your fitness routine on Monday and make sure that you don t go more than three days without exercise.
Diet
Early morning: Consuming triphala powder or churna in the morning can be an excellent way to regulate digestion and bowel movements. So, mix one teaspoon triphala in a glass of warm water and have it first thing in the morning.
Breakfast: Opt for satisfying meals and stay away from meals that are nothing but empty calories. Here are a few high-fibre, high-protein breakfast options that can be a good way to keep you satisfied throughout the morning. Also, make sure that you don t eat any refined flour or sugar in the morning as it can cause a spike in your blood sugar level.
Lunch: This low-cal, whole wheat wrap can be a good option for lunch. It will give you all the protein and fibre with very few calories. If you crave for something sweet, you can finish off with a sweet treat like the antioxidant rich dark chocolate. However, remember to eat it in moderation.
Evening snack: For evening snack, you can enjoy a cup of low-fat yogurt with apple and chopped walnuts. It will not only keep you full but will also give you the much-needed dose of protein and vitamin.
Dinner: Your dinner should be light, yet rich in fibre and protein. Here s a delicious brown rice methi puloa recipe that will not only provide you with the recommended fibre and protein but will also fill you up in the night, preventing late night cravings.
Exercise
At home: Add some dumbbells to your fitness routine to keep up your metabolism and challenge yourself with these side dumbbell bends. Start with lighter weights and then shift to heavier ones. The more consistently and often you lift, the more weight you will be able to lift. However, do not forget to warm up with light cardio exercises.
At gym: Circuit workouts are not only simple but they torch calories while helping you build muscle. It engages large muscle groups and thus expends more energy helping you to burn more calories. Your circuit training routine should include push-ups, squats, burpees and plank.
Yoga: Begin with 3-4 rounds of sun salutations to warm up. Then get into the downward facing dog pose to stretch your entire body. Then move on to the three-legged downward dog pose and come back to the downward facing dog position. Doing this will engage your core while helping you burn fat from your belly. Then relax in child s pose.
Sleep: Build an environment that will help you to sleep. Add a few drops of tea tree or lavender essential oils to your sheets and blankets. These essential oils help relax you, calm your mind and put you to 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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