HOW CAN YOU FIT YOURSELF

it shows the picture of fitness exercise.

Hello guys!! In this post I am going to talk about fitness exercise and a healthy diet to fit your body.

There are 5 simple tips to fit yourself :-

  • Daily exercise :- Exercise daily for at least an hour.
  • Healthy food :- Eat the Right Foods and Portion Each Meal. No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets.
  • Calories :- Keep Track of Calories and Food Intake Per Day.
  • Proper sleep :- Be Sure to Get Sleep.
  • Stay Motivated.

Best Exercises to stay fit

  1. Push up is best Exercises for chest ( and the alternative exercise is bench press or kettle bellfly)
  2. The squat is best Exercises for glutes. ( And the alternative exercise is the quadruped or weighted walking lunges)
  3. The bicycle manoewere is best Exercises for abs.( And the alternative exercise is the elevented birddog or plank)
  4. Pull up is best Exercises for the back.( And the alternative exercise is the lateral pull down or dead lift)
  5. Swiss ball hamstring curl is best exercises for hamstring.( And the alternative exercise is the Romanian deadlift or step ups).
  6. Triceps dips is best Exercises for upper arms.( Triceps kick backs or triangle push ups )
  7. The lunge is best Exercises for thigh.( And the alternative exercise is the step up or squat)
  8. The side bridge is best Exercises for waist.( Side ways sit – ups using a Swiss ball )
  9. The lateral shoulder raise is best Exercises for shoulders exercise. ( And the alternative exercise is the standing dumbbell press or seated military press)
  10. The single leg squat is best Exercises for hips. ( And the alternative exercise is the side lying leg raises or hip raises)

Without gym full body workout to fit

Back to basic workout (Muscle building and fat)

  1. Squat
  2. Crunches
  3. Running plank
  4. Push up
  5. Burpee
  6. Back extention. ( 30 seconds works 10 sec rest)

Healthy diet for both men and women

How to gain your body weight

Full day diet plan to gain weight quickly:–

1.). Early morning- warm water

2.) 6:00 am 6-7 soacked almonds and walnut

3. ) 7:00 am to 8:00 am workout

4. ) 8:30 am Post workout meal banana shake

5.) 10:00 am ( breakfast. ) 2 parathas and milk tea.

Options instead of parathas:-

  • Stuffed parathas
  • Poha
  • Cheese sandwich
  • Chilla

6.) 12:00 pm. ( mid morning meal)

  • Seasonal fruits

7.). 2:00 pm lunch

All of these:-

  • 2 chapati or 1 Bowl rice
  • 1 Bowl daal / curry ( lentils, legumes)
  • 1 Bowl vegetables. ( Seasonal vegetable)
  • Cured

8 .) 5:00 pm ( evening snacks )

Tea + healthy snacks

Options ( anyone)

  • 1 Bowl roasted makhane
  • Weat cookies ( homemade)
  • oats
  • Murmare
  • Popcorn
  • Reanut
  • Butter sandwich
  • Dhokala

9.). 8:00 pm ( dinner)

All of these:-

  • Salad
  • 2 chapati
  • Bowl dal or vegetable

10.) 10:00 pm ( post dinner)

  • Warm milk

How to lose your body weight

Full day diet plan to lose weight quickly:-

1.). 6:00 am ( wake up time)

Warm water with lemon

2.) 8:00 am ( breakfast)

1 beverage + 1 fruit+ 1 main meal

Beverage ( only one)

  • Black tea
  • green tea
  • black coffee

Fruits = 1 banana or 1 vitamin C fruit

Mainmeal ( only one)

  • Paneer bhurji or egg bhurji Or 2 chapati
  • sprouts with vegetables
  • Vegetables masala oats
  • Besan / moong dal chilla

3.) 10:00 am

2 oranges or 2 apples+ 1 Cup green tea

4.). 1:00 pm ( lunch)

  • 1/2 plate mixed vegetables
  • Salad
  • Protein sabzi ( paneer/ matar/ rajma/ chole/ soyabeen/ egg curry)
  • 3Small roti or 1 Bowl of brown rice

5.). 4:00 pm ( evening snacks) healthy meal shake

  • Alpha lite meal shake

6.) 7:00 pm ( dinner)

Same as lunch ( decrease the portion size: 2 roti instead of 3 roti ) ( don’t repeat the same food in lunch and dinner)

Note:- Do dinner as early as possible . dinner Must be your last meal and no mid night munching after that to fit )

One Comment on “HOW CAN YOU FIT YOURSELF”

Leave a Reply

Your email address will not be published. Required fields are marked *

CommentLuv badge