2nd Day of Magical Fitness Plan

Welcome to 3rd day of Magical fitness Plan.

I hope you are following tips i shared in my last  posts:

Let's start a magical 7 days fitness Plan

1st day of Magical Fitness Plan

2nd day of Magical Fitness Plan


Today, we will focus more on volumetrics . 

According to Volumetrics, the key to fitness is not eating less but eating smart.  It means we need to focus on counting calories and then creating calorie deficiency so that our body can burn fat it has stored.

So, today our goals will be:

1) Count calories you have consumed during each meal you had. You can use any of below apps for calorie consumption tracking :
Noom Coach
Fitbit Calorie tracker

2)Note down total calories you have consumed today. Try to find out alternatives for the high calorie food items which you consumed and add those into your meals.

3)Determine your daily calorie need here
    Daily Calorie Need

4) Determine your burned calorie count (calories burned during exercise )

5) Find out how much you consumed extra:
    Calorie consumed- daily need - burned.

6)Try to make value calculated in 5 step more and more negative each day

7)Do remember: To lose 1 lb weight, you need to create a calorie deficit of 3500 calories.

So let's start with our calorie game and best of luck to win it

1st day of Magical Fitness Plan

I hope you started to follow the tips i shared in my last post

Let's start a magical 7 days Fitness Plan

Firstly,let me explain how this fitness 

plan is different from others. 

This plan focuses on developing 

healthy habits for 

a week and then see how fit,active 

and light you feel. 

One Important thing - Make a chart with 10 goals and paste it on wall before you.Check a goal once you complete it. Award points to yourself whenever you reach a goal.Try to reach target of 100 points

So, ready for one week challenge. Let's start then:


1) Wake up at 6 am.         (5 points)

2) Have two glasses of water first thing in the morning.(5 points)

3) Go for a walk (just for 10 minutes).(10 points)

4) Have your breakfast sharp at 8 am.(20 points)

5) Have a cup of green tea at 10 am. (5 points)

6) Have lunch at sharp 12 pm.   (10 points)

7) Have fruits/salad as evening snacks at 3pm.  (5 points)

8) Go for a walk for 15 minutes   (10 points)

9) Have dinner at 6 pm. (20 points)

10) Go to sleep at 8 pm. (10 points)

Let's start a magical 7 days fitness Plan

We know all the home remedies, workout tricks,dieting hacks but its often difficult to follow the plan. Sometimes it is lack of motivation, sore muscles, lack of time that diminishes our all plannings.
But when comes with a pre-planned approach and most importantly it is for short term we tend to follow fitness plans. So keeping this in mind , we are creating a plan (JUST FOR 7 DAYS). Follow it, stick to it and see amazing changes in your body 

We will start sharing plan from tomorrow but make sure you follow below things during 7 days. so start following these today-

1)Have 2 glasses of water just after waking up.That will lower acidic level of your stomach. MAKE SURE you drink it sip by sip.

2) Have your breakfast within 2 hours of waking up. DON'T SKIP IT.

3) All foods/snacks before 2 hours of sleeping.

4) Have Any one fruit in a day

5) A cup of green tea 

Make sure you stick to these habits during our 7 days fitness plan....Good Luck

Oh..This Maths is not going to leave us

From the very first class of school, we never liked Maths and everyone kept saying THIS IS VERY IMPORTANT..blah blah.....but we never listened .

But, Yes, Maths is important even to get fit. Lets see how:

0  meal skipping
1 apple a day
2 servings of fruit a day
3 cups of green tea a day
4 walks a week
5 days workout a week
6 small meals a day
7 glasses of water everyday
8 hours of sleep everyday
9 hours of meditation every week
10 thousand steps a day

So lets use this mathematics of fitness in our day to day life for getting fit

Shhhh!!!!!!! Secrets

Getting and staying fit can be a challenge. For many of us, it's hard just to get up off the couch. So what's the secret of people who have managed to make that awesome body?

1)

2)  Working out before bed makes your muscles burn more calories when you sleep

3)Drink a cup of green tea before workout. It really helps

4)Drinking two cups of water before meals can make you lose an average of 4.5 pounds within 12 weeks than if you don't

5) Sneak stretching in your day. Stretch your body while watching TV , using phone.laptop.

What is more important -Exercise or Diet

So far, we have set a health goal—to lose weight, increase  energy, improve our stamina. So what approach will work better, diet or exercise?

  So here goes the answer :

To burn calories consumed by having a cupcake , you need to run 40 miles. which is really very difficult. So to achieve your fitness goal, you need to focus more on your diet.We are not asking to eat less or go on a diet but try to have healthy alternatives while having your meals. Consume green foods ( less calories) which make you feel full for longer. 

Just remember strength is in controlling yourself for 23 hours not in working out for 1 hour.

Say Big NOOOOO to these myths

Stop believing in these common Food Myths

1. Breakfast should consist of fruit only – false                                      

 Breakfast is most important meal of the day. There is a saying   "Have breakfast like a King, lunch like a common man and dinner like a beggar" Implement this saying in your daily life to achieve your fitness goal 

2. There are some magical foods that cause weight loss – false

There are many unhealthy misconceptions about weight loss. There are no magical foods or ways to combine foods that melt away excess body fat. To reduce your weight, you need to make small, achievable changes to your lifestyle. You need to change the way you eat and increase your physical activity.So do not waste your hard earned money in buying those foods.

3) Snacking Is Always a Bad Idea -false

The good news is you don't need to starve to lose weight. "The idea that you shouldn't eat between meals is a myth," but having snacks in between meals might actually help you eat less, and removes  the urge to overeat later. Dietitians often recommend that you have five smaller meals a day, instead of eating your calories all in one sitting.One of the main reasons snacking has a bad rapo is because of the choices we make from, say, vending machine that are packed with chips, cookies, candies, and other delectable -- and fattening -- treats. 

 4) Grain products such as bread, pasta, and rice are fattening. I should avoid them when trying to lose weight. -false

To lose weight, reduce the number of calories you take in and increase the amount of physical activity you do each day. Create and follow a healthy eating plan that replaces less healthy options with a mix of fruits, veggies, whole grains, protein foods, and low-fat dairy:

• Eat a mix of fat-free or low-fat milk and milk products, fruits, veggies, and whole grains.

• Limit added sugars, cholesterol, salt (sodium), and saturated fat.

• Eat low-fat protein: beans, eggs, fish, lean meats, nuts, and poultry.

 

 

 

 

Dieting......Say a big Noooo

Generally we have a myth that dieting will help us to lose those extra pounds and keep us fit. But, its never right.

Let us understand how our body works. 
You skip a meal(breakfast/lunch/dinner) , your body gets a signal from brain to preserve fat because there is an uncertainty on when you are going to get food next time.Your metabolism rate will go down and calorie burning will be slow. And on the top of it, when next time you have food, its completely stored as fat.

So NEVER EVER SKIP A MEAL.

So,
1) Never skip a meal.
2)Breakfast(Most important meal of the day) IS NOT ALLOWED TO BE SKIPPED
3)Try to keep your meal timing constant.Foe example, if you are having dinner at 7:00 pm today, try to have dinner on same time tomorrow as well.
4)You can try healthy alternatives like have fruits, salads if you are not  very hungry but don't skip it at all.

Sleep solves every thing

DO NOT BE SLEEP DEPRIVED 

If you are not taking a sleep of \minimum 8 hours, you are doing harm to your body. Sleeping for less than 8 hours increases frustration, tiredness and WEIGHT GAIN. 

1) Avoid frequent get togethers if they keep you awake late night. 

2)Keep your phone on silent and away while you go to bed.  No distractions.

3)Practice meditation to have a sound sleep

4)Count sleeping hours everyday.Keep a journal to  log your sleeping hours daily.Try to reach goal of 8 hours and then Reward yourself.

Ummmm..its not working

A week at most with fitness routine and then....oh its not working. MOTIVATION FADED

Lets keep that motivation which made you start fitness plan alive : 

1)Take a picture of yours, Photoshop it and paste it where you can see it everyday

2)Get social help-Join a diet group.Again WE ARE HERE TO HELP

3)Imagine that the next time you go to a party everyone stares at you because you've lost so much weight..Great feeling...right

4) You deserve to feel your best ! Don't settle for less !

5) Set yourself small realistic goals. Foe example, you want to shed 3 kgs, set a goal of loosing 0.5 kg in a week or 15 days. When you will archive your goals, it will up your motivation levels and keep you moving

Nooooo...No exercise today

We know its very difficult to leave a party with friends , a tv show and a relative/friend at your place just to GO to Fitness Class. So we are sharing some tips to avoid those excuses(actually laziness).

Better to make a note of them and hang them on a wall before you :

1)Imagine how will it feel to achieve your target weight

2)Ask family/friends to monitor your daily exercise. WE WOULD BE HAPPY TO HELP. Post a comment everyday you do exercise

3) Change your attitude - A workout isn't work -it's  fun

4)Ask your spouse/friend/kids/neighbor to join fitness class with you.The day you feel urge of not going, they will you.The moment they feel lazy, you will be there to drag them to gym :-p

5)Imagine what a great body you can have

OOOOH...This emotional eating

Tips to avoid emotional eating :

1)Promise yourself a SMALL treat as a reward for your self control 

2) Eat just one small piece of dark chocolate, not the whole bar!

3) Listen to your body..Are you really hungry !

4) Go shopping instead of eating.It'll cheer you up

5)You'll feel amazing if you learn to control yourself

6)This is your thin time ! You're going to look so good

First Things First

First things First:

 a) Choose your fitness Goal first :

1) Loose weight
2) Be active
3) Feel better about your body 

b )Create a fitness Plan 
  1) Join a fitness class/program
  2)Make a diet chart

c) Stick to your fitness plan
   1)Come to our blog :-p
   2) Ask your friends/family to motivate you
   3)Reward yourself

Let's get fit

In world of Machines,it has become difficult to be fit because we are mostly sedentary. There were times when people used to be on foot all the day and hence both physically and mentally fit. Now a days , 9 to 5 office culture has made difficult to achieve fitness goals. Generally we start with plans to go to gym, take a walk or to go on a diet but all those plans fail just because of one reason LACK OF MOTIVATION. 


The aim for creating this blog is making a community where people motivate each other and share their stories to achieve fitness goals and make a healthy world.We will share some tips to get fit and will ask for yours. Lets jump into world of fitness together