fitness · fitness journey · Uncategorized

Kickstart Fitness|Calisthenics|Military Style workout

The military incorporates some of the best full body weight workouts without any equipment.

Here, I have researched some Indian Army, US Navy Seal and British Military workout routines to create a plan that is workable and gives amazing results.

The Kickstart Military workout is very basic but when you do this at a continuous pace and with high intensity, your body will feel the pain.

The best thing about these workouts is that they teach you to listen to y our body. You will be able to complete complex moves and practically be much fitter and stronger.

The workout is divided into 2 work days and active rest days with a yoga session peppered in. You can always choose to jog or run during active rest days but do not stay still.

This workout plan is good for 2 weeks.

Day 1: Full Body Workout

Warm Up: 5-10 times with no rest

10 Jumping Jacks

10 Pushups

Pushup10 squats

Lower Body: Beginner 3 sets 15 reps, intermediate 3 sets 20 reps and advanced 5 sets 20 reps

Lunges

Lunge Jump

Squat Jump

Upper Body:

Rowing

Birds

Core:

Crunches

Bicycle Crunches

Reverse Crunches

 

Day 2: Upper Body: 3 sets minimum, 5 sets for advanced level

Wrist Stretch

Wrist rotation

Arm circles

Jumping Jacks

Mountain Climber

Shoulder Stretches

Alternate hand forward and backward pushups

Jack and jill

Cherry Picker

Touch Touch

Day 3: Active rest Day: Suryanamaskar:

Day 4: Lower Body: 3 sets minimum at 15 reps

Sitting Calf stretch

Reverse Crunch

Fluter Kick+sitting flutter kick

Thai PlankIMG_2115.JPG

Regular Plank

Standing Lunge

Lunge Jump

Frog Jump

Split Jump

Day 5: Upper Body: 3 sets 15 reps minimum

Pushups

Birds

Crunches

Burpees

Run touch pushup run

Standing jog

Plank

V-hold

IMG_2154.JPG

Day 6: Yoga

Day 7: Rest

 

Do check the youtube channel for proper form and timings and hit me up with any queries.

fitness · Healthy Recipes

High Calorie Fruits

There are some amazing and delicious fruits that would have any serious bodybuilder or dieter in fits with their high level of natural sugar, fat and calories. These fruits would classify as deserts and taste as good but are absent from so many diets because people are scared of them.

Point to be noted is they are high in “naturally occurring” sugars, naturally occurring being the keyword. This quality makes them some of the best sources of carbohydrates and sugars in our diets and we would do so much better for having added them in our meals.

Here are some of them and the many benefits they present:

Mango: This tropical delicacy has found its way into many deserts and hearts. Dubbed Mango on a white backgroundthe king of fruits for its gooey deliciousness, mango gets a bad rep from being too high in sugars and energy and is often linked to heatstrokes and acne outbreaks. Well, excess of anything is bad but mango is so much more than its bad reputation. Mangoes are high in natural carbohydrates which can increase your glucose levels. But this glucose is more readily converted to energy as compared to the glucose you get from bread. Mangoes contain polyphenols which reduce your natural glucose level, destroy the ability of fat cells to multiply and reduce the insulin level. Mangoes have also been known to fight cholesterol level. But then again, it should be in moderation and one of the best times to consume mangoes is in the morning as it means you get energy to burn off the glucose your acquire.

Banana: Bananas are another delicious and filling variety of fruits getting a bad rep for downloadits high carbohydrate content. One of the most important things to remember here is that while carbohydrate content is an important factor, it is very important to check the glycemic index of foods as high GI food cause a spike in sugar and insulin in the body that is not good for health. All foods with a GI of less than 55 are safe to consume, with banana scoring at 52. Bananas contain naturally occurring potassium and magnesium which are very important for heart health and keep your heart in a good shape. A factor to consider would be that as bananas ripen, the carbohydrate content in them increases to up to 23 percent of their actual weight. So, green bananas would have less carbohydrates than yellow bananas.

Coconut: Coconut is the miracle tropical fruit finding its way in many diets. But people download (1)are still vary of coconut because of its fat content and the fact that coconut oil is high in saturated fats. To debunk this, lets classify coconut into two major varieties. The green coconuts with a green shell and soft flesh and coconut water in plenty is the younger version of the more mature and familiar brown husky coconut with a head flesh. The water derived from green coconut is almost completely fat free and full of antioxidants and electrolytes that help maintain hydration in muscles. The fat in coconut oil is medium chain fatty acid and is more readily absorbed by the body as opposed to long chain fatty acids like in grease or lard. This medium chain fatty acid fights fat cells and aids weight loss. Another important use of coconut is the fact that it has vitamin E and the ability to repair tissue damage. It gives the skin a fresh look and maintains a balance inside the tissues. Choose virgin coconut oil as opposed to any other variety and see the health benefits yourself.

Mudapples: Mudapples are tropical fruits that are brown in colour with a heart shaped sapota-small-nati-town-1-kg-04seed. Also known as Chiku in India, they get a bad rep for their sugar content and high amount of carbohydrates, almost 20 gas per serving. But Mudapples are high in fibre and act as natural laxatives that help aid weight loss. They also prevent loss of blood in injuries and are natural sedatives. They help remove toxins from the body and counter any kind of kidney or bladder stones. Mudapples can be consumed in limited quantity and not completely shunned.

Custard Apple: They are called custard apple because they taste like custard!! A dessert Brazilian Fruitin a fruit is the best kind but they contain high amount of natural sugars and carbohydrates which can be an issue if consumed in high quantity. But again, a naturally occurring sugar is more readily digested and our body needs carbohydrates to function despite all the media campaign against carbs. Custard apples contain potassium and magnesium which are very good for heart health and also maintains a proper blood flow in the arteries.

body positivity · fitness · Life Lessons

Are you a body shamer?

body shaming
noun
  1. 1.
    the action or practice of humiliating someone by making mocking or critical comments about their body shape or size.
    “she is not the only celebrity to speak up about body shaming”
adjective
  1. 1.
    expressing mockery or criticism about a person’s body shape or size.
    “the singer has been dealing not only with heartache but with nasty body-shaming comments”
    body2

The society has conditioned us in such a way that for most of us, body shaming is a natural and normal way of life. So much so that, we don’t realise when we cause it and unintentially perpetuate it.

So, here is a handy list to strike off to see if you are a body shamer.

Have you:

  1. Called someone fat?
  2. Called someone skinny?
  3. Said this particular type of clothing doesn’t look good on them?
  4. Commented on thick thighs?
  5. Commented on skinny arms or any part of their anatomy?
  6. Complimented them on losing weight?
  7. Complimented them on gaining weight?
  8. Asked if they are a on a diet?
  9. Asked if they are sure they want the last pizza slice?
  10. Given free advice on healthy eating?
  11. Said if they only lost/gained the weight they would look so much better?
  12. Said you look amazing for a fat/skinny person?
  13. Said the person they will fall in love with will love them for their personality and not their looks?
  14. Discussed someone’s body and looks with friends?

A person’s look and body and what they wear is a completely personal choice and till the time the said person does not ask for your opinion, giving it results in body shaming and if you ever do that, however well meaning you might be, you only add to the problem.

 

Ciao Adios!body

 

 

fitness · fitness journey · Life Lessons

Lose weight Fast

I have had a lot of people come up to me and ask about weight loss advice, people who crash diet for a week and obsess over the number on the17512_10151684925016928_503718091_n scale.

Please do not!!

First of all look at yourself and ask why you want to lose weight. A checklist:

  1. Did you see a skinny model or an actor you want to look like?
  2. Are people around you saying you are fat?
  3. Do you think you look ugly?

If you answered yes to any of the above, think again. You are beautiful and the problem is that media and society is used to just one type of body and if you do not see your body represented in the media or represented in a negative way that does not mean you are ugly.
The right reasons to lose weight are:

  1. Be fitter and healthier
  2. Achieve a fitness goal
  3. Feel good about yourself.

I would recommend looking up Lena Dunham’s comments on her weight loss. They have been so inspirational.

Lena Dunham on her weight loss

Now for the good part. My Tips and tricks to permanently lose the weight.

I went from 220 pounds to 110 to 120 pounds and cannot be healthier and stronger.

So here goes:

  1. Portion Control: Find out the correct portion size for you. For example, the palm of your hand is the amount of carbs, your fist would be your proteins, your thumb would be fats.
  2. Do not hate carbs: Carbs or carbohydrates are everywhere. Fruits and vegetables also have carbs which gives you energy. You need energy to go through the day!! Be mindful of the types of carbs you eat. A piece of cake is carbs but it has frosting and sugar and oil and fats!! Go for options such as whole wheat bread or pita bread.
  3. Exercise: Find a type of exercise you like and sweat!!! Get your heart beat up and exercise for at least 20-30 mins every day. After a while you will start enjoying your workouts and find ways to do more stuff and stay active.
  4. Consistency: You will have many false starts, start the next monday and all but do not give up!! Keep trying till you reach a point where you workout 3-4 days a week.
  5. Dairy: Some people like me have an issue with dairy as it causes bloating and the there are some moral issues as well. So I shun dairy. Mostly dairy is for the cow’s calf and not for humans. So think twice before drinking a whole glass of milk. It has fats and hormones are injected into it and so much adulteration that really does you a lot of harm.
  6. Home cooked: Prefer home cooked meals to takeaways. Prepare your foods even if it takes time, dedicate a day to food prep and you will notice a change. But if you make pizzas every day or a grilled cheese, you know you are eating mostly fats.
  7. Balanced meal: A balanced meals has all food groups, proteins, carbs and fats. Do that for all meals you eat.
  8. Eat your veggies: Eat at least 5 portions of fresh fruits and veggies. Actively look for seasonal fruits and fill up.
  9. Mindful Snacking: Do not grab a packet of crisps when you are famished. Look for healthy snacks like carrot sticks, humus, whole nuts and any kind of fruits.
  10.  Water: Drink loads of water. Add lemon or cucumbers for some flavour but do aim for a healthy amount of water. Sometimes when you are thirsty, you feel hungry and tend to eat more. Drink water!

landscape-1489590523-weight-loss-snacks

Losing weight is not about the number on the scale. It is about a healthier and happier you.

fitness

Travel Fitness

WhatsApp Image 2017-04-16 at 12.51.48As lover of travel and fitness, I find it very difficult to maintain a healthy balance between the two.

I live in two extremes, in gym wear for weeks, working out and then an all out fashionista when I travel and work. This involves eating amazing food, trying new cuisines and not hitting the gym.

When I was in Rome for 4 days, I pigged out on Italian food and amazing wine, so much so that by the time I was back home in London, I had put on a few pounds and lost some muscle mass. Undeterred, I carried on in my India trip, dishing out amazing Indian food and not working out enough. I did not gain any weight but did lose some muscle mass.WhatsApp Image 2017-04-13 at 21.04.28 (1)

So, this easter break, when I was travelling to Norway, I was determined to create a great balance between my fitness and love for travel and food. Here is a quick pointer of the things I did:

  1. Completed the lean body program with a strict diet and did not slack for the month before the trip.
  2. I knew I would be hungry, so I stocked up with lean protein bars with the intention of keeping a high protein intake.
  3. I planned some easy to do body weight room workouts which took 15 mins but left me feeling amazing and fit.
  4. I walked as much as possible and avoided eating unnecessary foods.
  5. I stuck to my strict diet timetable with a high carb and high protein breakfast, a decent sized lunch and high protein dinner.
  6. In the four days that I was there, I ate just one desert.
  7. I found a cathedral with huge steps and ran up and down one day for an amazing high.
  8. I kept up my coffee intake which gave me energy and kept my appetite down.
  9. Portion control is very important and I made sure I kept my butter and fat intake as low as possible and stuck to lean meats like chicken and fish.
  10. And I avoided all carbonated drinks, no diet sodas or even beer sticking to a glass of wine.WhatsApp Image 2017-04-15 at 16.48.24

As a result of this, today, as I worked out in the gym, I felt stronger than I have ever felt and did not lose any muscle definition. Even though my stamina was lower than before, I did not gain weight and my fitness level is as high as ever.

So maybe, I can balance travel and work.

fitness

Talking Supplements

protein-myths-mainWhen we talk about supplements, there are two very distinct schools of thought present. One group overloads on supplements from using BCAA and protein shakes while the other group strongly believes in natural sources of nutrients.

It is very important to note and take account of your nutrition and to see how and when you get your nutrients.

When fitness is a goal, you may want to lose weight or gain muscles or start cutting them, you need very different nutrition for all kinds.

One of the most important things to remember is that you should never ever crash diet or keep one kind of nutrient away from your body. The nutrients and foods were developed to fuel your body and you just need to understand and know where the fuel goes.

Supplements, especially protein supplements, complement the protein intake of your body. When you start lifting and are in the process of gaining muscles, your muscle swill want to absorb more protein and natural sources of proteins are not enough for that. But this does not mean that you go for synthetic or chemicalised forms of protein. Protein supplements are sourced from natural sources like milk, soy and even peas and delivers all on the form of a shake. They just compress the nutrient into a small shake because lets be honest, you cannot eat raw eggs like Rocky did or ingest cup loads of peas. So this just complements it.

What is important to note is that you should keep a track of your protein consumption and just google the amount of protein you need for your weight goal. My diet follows a muscle growing trajectory where I need almost 1 gm of protein for a pound of body weight

My natural sources include eggs, chickpeas and gram flour, white meat (Chicken and Turkey), peas, nuts and my trusty protein shake.

I have been advised on various occasions to take BCAA and CLA. These are tablets with naturally occurring caffeine and fats in them. BCAA acts like an espresso shot and gives you energy to lift hard, I choose espresso over it and CLA is a fatty acid which for reasons unknown, even to the medical faculty aids in burning fat. I have tried it and haven’t really stuck to it, my brain signalling alarm at an unnatural tablet. Another protein which people take is called creatine which helps in cutting. I haven’t really researched it and as my bulking phase gets over, I might delve more into the world of supplements.

Another form of supplements are important vitamins which help in muscle recovery and out of all these, I really love Vit C tablets as I am too lazy to eat a whole bag of oranges and limes.

As a friend pointed out once, you should always keep track of your protein intake as overdoing anything causes harm to your body. Do not eliminate anything from your body (I am talking carbs and fats). And drink plenty of water to digest your protein and do not take any supplement without consulting a doctor or a nutrionist!!