Written By: Tania Tarafdar | Published : March 18, 2016 2:52 PM IST
When you have skipped too many workout sessions over the week because you are too busy, something is always better than nothing. Here s a fitness plan that you can follow without compromising on your work, and burn a few calories throughout the day.
Early morning: Sip a cup of herbal tea first thing in the morning. It has no caffeine and will soothe your senses, aid digestion and support your body s natural detox process.
Healthy recipes
Breakfast: If you have time only for a quick breakfast opt for whole wheat cereals to give your body the required nutrition and energise you for the day. Rich in protein eggs can also be an excellent part of your breakfast. Try this quick masala egg white scramble.
Lunch: If your lunch time is always rushed, make sure you don t eat in a hurry. They will give you a quick burst of energy, but you may experience a fall in your blood sugar level making you crave sugar in the form of biscuits and chocolates. A protein-rich meal will help slow down the release of sugar from carbohydrates into your bloodstream. Try this protein-rich dahivala toor dal and quinoa chicken fried rice for lunch.
Evening snack: You can dip some almonds in hummus for your snack time. Almonds are a rich in omega 3 fatty acids while hummus contains protein, carbohydrates iron and vitamin C.
Dinner: If you are afraid of eating carbs in the night, know that carbohydrate will not cause you to gain weight as long as you are sticking to the total calorie amount for the day. So try this delicious bajra and kaddu ki roti. Complement it with this protein-rich shahi matar paneer to feel satiated.
Exercise
At home: When you sit on your study table with your laptop, you can easily give yourself an ab workout recommended by fitness expert Shameem Akthar. Just press your hands at the base of the chair and keep your knees bent. Lift yourself off the seat so that your arms are supporting your weight. To get the most of this ab exercise, lift your knees as high as you can. Hold for a few seconds and slowly release your body back to the chair. When you walk around at home, do a few lunges.
At the gym: Making the most of your 20-minute work at the gym can be difficult. If you have a limited amount of time, you can get a full body workout with this plan that will help you build lean muscle. You can also hop on a stationary bike for 15 minutes to torch a few more calories.
Yoga: Yoga can make for great strength training workout and improve your balance and flexibility. Vinyasa flow will challenge your balance while working your core and legs. This yoga series will work major muscle groups of your body while strengthening and toning your entire body. Twenty rounds of surya namaskar in the morning will give the much-needed energy boost you want.
Sleep well tip
The blue light from your laptop, iPad, television and cell phone can disrupt your sleep. It can immediately reduce the production of melatonin a major sleep hormone that you produce at night, says a study published in the Journal of Clinical Sleep Medicine [1] . So ensure that you turn off your gadgets, at least, one hour before bedtime.
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.
Reference:
[1] Gradisar M, Wolfson AR, Harvey AG, Hale L, Rosenberg R, Czeisler CA. The Sleep and Technology Use of Americans: Findings from the National Sleep Foundation s 2011 Sleep in America Poll. Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine. 2013;9(12):1291-1299. doi:10.5664/jcsm.3272.
Image source: Getty Images
