"OVER-TRAINING" IS RISKY. - REST IS AS IMPORTANT AS WORKOUTS.

                                                                                                                                                                       TODAY , we will discuss why REST & SLEEP are equally important as workouts.

If we are serious about  losing body fat, getting strong  & building muscles after the age of 50, then we need to train hard with dedication , however we need to also make sure that we are not overtraining, where our workout routine actually starts to hurt us in a negative way.

Muscle growth does not happen while we are working out. Its true that our muscles do get pumped up after exercise, however that pump disappears in a few hours. The pump we get is just the blood gushing into our muscles to provide for the needs of our muscles for doing all the hard work. While workout with weights we destroy / break our muscles , it is during rest time and sleep our body begins to recover from all those torture. Assuming that we are providing our body with the essential nutrients , it overcompensates for the stresses we exposed it to & as a result we get stronger. The whole process of getting strong boils down to repeating this cycle over and over again through progressive increase in workout intensity.

As you can see in the process of strength & muscle gain, taking rest is a critical component. If we do not give our muscles enough time to recover, we cannot expect growth. To avoid over-training of  muscles one should follow a proper workout program, which should be designed so that our muscles get enough time to recover, specially for those who are in their 50's and above. At a minimum  we should never allow a muscle group to be target in a workout on two consecutive days. A rest of 48 hours to 72 hours should be given to the muscles for recovery. At our age we should (50 & above) target  one muscle group at the max twice a week, that too when using medium weights only, and at the max thrice a week with light weights only. A separate BLOG on "WEEKLY WORKOUT PROGRAM" will be published shortly.

Sleep is the most crucial part of our rest. It is during sleep that our body is most active in strengthening our muscles. We must therefore make sure that we are getting ample sleep. General recommendation is to sleep for 7-8 hours, however everybody is different. Better approach is to evaluate the quality of sleep and making sure that we feel refreshed after waking up. There are few BREATHING TECHNIQUES which if done before going to bed, improves the quality of our sleep, this we will discuss in a separate BLOG.    

Some of the clear signs of overtraining  are :

1) Persistent muscles Soreness.

2) Feeling fatigued even after ample rest.

3) Elevated heart rate.

4) Increased rate of injuries.

5) Increase susceptibility to infections.

6) Always feeling irritable.

7) Poor strength development.

8) Reduced cardiovascular performance. 

Many times overtraining results from our innate human desire for quick results, where we start performing more and more exercises thinking that more is better. Just like everything else in life, moderation is the key to success with exercising too. Overtraining can have really bad effects on our body not only physically but also mentally. Performing functional exercises need great deal of concentration & mental focus, performing them when our body is tired and mind distracted can result in serious accidents & injury.

                                                                      

SUGGESTIVE WEEKLY EXERCISE PROGRAM CHARTS FOR MEN OVER 50 - With Day Wise Routine Duration.

                                                                     

Muscle growth does not happen while we are working out.

At a minimum  we should never allow a muscle group to be target in a workout on two consecutive days. A rest of 48 hours to 72 hours should be given to the muscles for recovery & growth. 

Please find below SUGGESTIVE WEEKLY EXERCISE PROGRAM CHARTS with day wise tentative routine duration, 20 minutes of Warm-up & Cool Down routine has been added to each Exercise day. You can adopt any one of the charts depending on your convenience :

CHART 1 (With medium / moderate weights) :

Monday :- Chest + Abs = 50 minutes + 20 minutes = 70 minutes.

Tuesday :- Back + Shoulder = 36 minutes + 20 minutes = 56 minutes.

Wednesday :- Legs + Arms = 43 minutes + 20 minutes = 63 minutes.

Thursday :- Chest + Abs 

Friday :- Back + Shoulder 

Saturday :- Legs + Arms 

Sunday :- REST.

CHART 2 (With medium / moderate weights) :

Monday :- Chest + Abs = 70 minutes.

Tuesday :- Back + Shoulder = 56 minutes.

Wednesday :- Legs + Arms = 63 minutes.

Thursday :- REST

Friday :- Chest + Abs

Saturday :- Back + Shoulder

Sunday :- Legs + Arms

Monday :- REST.

CHART 3 (With light weights) :

Monday:- Full Body = 134 minutes + 20 minutes = 154 minutes.

Tuesday :- REST.

Wednesday :- Full Body  

Thursday :- REST.

Friday :- Full Body.

Saturday :- REST.

Sunday :- REST.

CHART 4 (With medium / moderate weights) :

Monday :- Chest + Shoulder + Back = 66 minutes + 20 minutes = 86 minutes.

Tuesday :- REST.

Wednesday :- Abs + Arms + Legs = 68 minutes + 20 minutes = 88 minutes.

Thursday :- REST

Friday :- Chest + Shoulder + Back

Saturday :-  REST. 

Sunday :- Abs + Arms + Legs.

Monday :- REST.

From the above charts you may select one that suits you.

NOTE :

# Medium / Moderate weights = Dumbbell weight with which you can do maximum 8-10 reps per set, where in doing the last two reps you must feel the burn in your targeted muscle.

# Light Weights = Dumbbell weight with which you can do maximum 10-12 reps per set , where in doing the last two reps you should feel the burn in your targeted muscle.

FOR WOMEN OVER 50 - BASIC BELLY EXERCISES - HOW TO GET A FLAT STOMACH -12 MINUTE AB ROUTINE (With Demo Video).

                                                                  

FOR WOMEN OVER 50 - BASIC BELLY EXERCISES - HOW TO GET A FLAT STOMACH -12 MINUTE AB ROUTINE.

Today will learn how to get a FLAT STOMACH with just 12 minute daily routine for women over 50. As you get older, your body changes, making it unrealistic to do the same exercises & activities that you used to . Our bodies do not work like they used to, so we need to begin to train differently. These easy core exercises for women nearing or over 50 that you will learn today will help you get a better looking midsection. But this has to be paired with a good balanced diet. 

Though these Ab exercises are designed for over 50, but can be very well done even by women in their 30's & 40's. 

AB EXERCISES - FOR WOMEN OVER 50 :

Sit in Vajrasana (yoga posture) with your back comfortably erect for couple of minutes (this ASANA  is also known as Thunderbolt or Diamond Pose),  do deep inhalation & exhalation through your nose , fully concentrating on your breath & mentally preparing yourself for the routine to follow.

1) Extension Plank - also known as RKC PLANK (Russian Kettlebell Club)- this form of plank create more tension than standard planks. Here you are squeezing your QUADS, ABS, GLUTES, BACK & FOREARMS creating more tension in your body, its 5-10 times more effective than your regular planks. It tightens your waist line because it works on your muscles underneath your Abs.

Duration = 3 sets @ 30 seconds / set = 90 secs.

2) Knee Slide Crunches - Normal crunches may give you a hard time on your Neck or Lower Back when people sometime get sloppy, with not getting much benefit to core activation , where as this exercise really continuously focuses on your abs creating a contraction & tension throughout this exercise, its a slow control movement. 

Duration = 3 sets @ 10 reps / set = 30 reps.

3) Foot Touch & Flutter - Amazing exercise as it gets to work on some of our Transverse Abdonimis , ie the muscles underneath your abs, this pulls back the ab muscles resulting in tightened waist line. Also works on your Hip flexes.

Duration = 3 sets @ 10 reps / set = 30 reps.

4) Ball Twist - This is very important for CORE training . We not only should work on the crunching movement but also should work on our twisting movement , because the function of our abs is not only to flex and extend our spine , but also to rotate, where our obliques work.

Duration =  3 sets @ 10 reps / set = 30 reps.

5) Superwomen - Its a wrong thinking that core training is just working for the front side , actually your core also consists of all the muscles that support from the back side, for a healthy & strengthening of  your core you should work the spinal extensors.

Duration = 3 sets @ 10 reps / set. = 30 reps.

6) Cat-Cow Pose ( Marjariasana ) - This is basically a cool down Yoga  routine . This increases the flexibility of our spine , relaxes your abs & back muscles for which you did all the above exercises. This keeps your back healthy , mobility is very essential for the spine , specially when you are in your 50's , 60's and beyond.

Duration = 1 set x 10-15 reps. 

Again, Sit in Vajrasana (yoga posture) for about 3-5 minutes, do deep inhalation & exhalation through your nose , fully concentrating on your breath & relax your body.

Rest between Sets = 15-20 seconds.

Rest between Exercises = 30-40 seconds.

Sip plain water during rest time to keep your body hydrated.

Please note that , I am not suggesting to do only these exercises, but you should try to incorporate these exercises in your normal exercise routine . Its better if you can do this routine daily , if not then do at least 3-4 days in a week. If  you have any concerns about your health, you should consult your Doctor before starting this routine.

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For BASIC BELLY EXERCISES demo video please click on the link provided below :

https://youtu.be/3tMYpmMa3ZU

FULL LEG WORKOUT WITH DUMBBELLS FOR STRENGTH & MUSCLE GAIN - Home Exercises For 50 yrs & Above - (With Demo Video).

A pair of STRONG LEGS will be able to carry your body smoothly till later part of your age . It has been observed that as you gradually age your upper body becomes heavier due to decline in your activity level , at the same time your Legs become thinner & weak thus not being able to cope with the upper body weight , resulting in Knee & other Leg joint problems . Therefore it is utmost important that along with working-out for your upper body , legs should be also seriously taken care of. Legs should not look FLABBY or too thin. Your thigh & calf muscles should always be strong & in proportion to your upper body-built to give you that ATHLETE LIKE PHYSIQUE.

Lot of guys dislike training legs, may be because they probably attract the least attention. But do you want to look like as if you are walking around on toothpicks ?? If  you worked on your upper body , make sure to work your lower body soon afterwards the next day or the day after, to get proportionate & stronger legs.

SQUATS BOOST TESTOSTERONE  : Leg day has the reputation of being the most ANABOLIC, meaning building muscles from protein & nutrients, as opposed to CATABOLIC - which means to break down. ANABOLISM produces growth & differentiation of cells  & an increase in body size, a process that involves synthesis of complex molecules. It relates to raising your TESTOSTERONE & turning you into an all out man. Resistance training  is capable of increasing your TESTOSTERONE during your workout. The more of a metabolic demand your workout places on your system ( ie. more Lactic acid is produced at the same high intensity) then your increase in TESTOSTERONE will be highest. Finally, the more muscles the lifts you perform call on , the more intense & hormone stimulating they are.

The increased hormone production is also going to have a major impact on the other muscles that you may have trained yesterday or the day before, that are still very much in recovery mode. Increased testosterone does great things towards improving the protein synthesis & growth in those areas as well. So, leg day is an anabolic winner.

LEG EXERCISES - 22 minutes approx. :

A. Front Thigh (Quadriceps Muscles) : Major muscles :- Rectus Femoris , Vastus Lateralis ,Vastus Medialis & Sartorius.

1. Free Squats = 3 sets :-  1st set 20 reps  + 15 reps in 2nd. set. + 10 reps in 3rd. set. (Total=45 reps).

2. Single Dumbbell Goblet Squats = 2 sets x 10 reps / set. (Total= 20 reps).

3. Twin Dumbbells Squats = 2 sets x 8 reps / set. (Total=16 reps).

4. Single Dumbbell Goblet Squats - ISOMETRIC = 3 sets x 9 reps / set. (Total=27 reps)

Grand Total = 108 reps.

B. Rear Thigh ( Hamstring Muscles ) : Major muscles :- Biceps Femoris , Semitendinosus & Semimembranosus.

1. Forward Lunges = 3 sets x 10 reps / set. (Total=30 reps).

2.Dumbbell Hamstring Curl = 3 sets x 8-10 reps / set. (Total=24-30 reps).

Grand Total = 54-60 reps.

C. Calf Muscles : Major Muscles :- Lateral Head of Gastrocnemius , Medial Head of Gastrocnemius & Soleus .

1. Twin Leg Free Calf Raise (Slow) = 3 sets x 20 reps / set. (Total=60 reps).

2. Single Leg with Dumbbell Calf Raise = 3 sets x 15 reps / set . (Total=45 reps).

3. Twin Leg Free Calf Raise (Fast) = 3 sets x 30 reps / set. (Total=90 reps).

Grand Total = 195 reps.

Rest between every Set = 20 seconds.

Rest between every Exercise = 40 second.

Must sip sufficient plain water during rest periods to keep your body hydrated.

In all my demo videos I attempt  to explain the exercises in as much easy & understandable way as possible, with use of minimum technical terms. While demonstrating, I try to emphasis only on 3 points : The Target Part / Muscle, What is to be Done & How it is to be Done for best possible result.

For Demo Video in HINDI please watch my YouTube channel :  #fitnessfun50 

For LEG WORKOUT demo video please click on the link provided below :

https://youtu.be/n138qPPtrvY

IMPACT OF EXERCISE ON BODY FAT & WEIGHT LOSS PLATEAU.

                                                              

In today's Blog we will see how regular Exercise impact on body FAT  &  WEIGHT LOSS. My effort here has been to explain this very SERIOUS & MOST TALKED ABOUT ISSUE  in as much simpler way as possible.

This blog is actually in response to the number of questions asked about today's topic, by lot of friends who are following my Blog & YouTube channel :  fitnessfun50 .

The formula is very simple : Burn more Calories than your Calories intake.   

Let us see the concept of physical activity & exercise as they relate to obesity. In humans there is a fine balance between energy intake and energy expenditure. Energy intake is in the form of food & energy expenditure is in the form of the basal metabolic rate & physical activity. The difference between energy intake & energy expenditure is the net energy balance. If intake exceeds expenditure, then a net positive energy balance occurs.

Energy expenditure depends on a number of factors. This includes the starting body weight, the basal metabolic rate & physical activity. With regards to physical activity, there are several key variables including the frequency, intensity, duration & type of activity done.    

Let us now examine energy consumption : For example - One honey coated donut / doughnut or one average size of Indian sweet (Mithai)  has  approximately 300 kilocalories. The energy intake from the consumed donut / mithai is equal to the energy consumed by moderate walking for 30-60 minutes, at 5 Kms. per hour. If an individual walks for an hour at 5 Kms. per hour, then they will expend approximately kilocalories, the same as what was consumed in the consumed donut or mithai.

If a person walks daily for 45-60 minutes at approximately 5 Kms. per hour , such type of activity will lead to weight loss. Taking into consideration that the individual does not consume any extra calories and has a net negative energy expenditure. If this activity continues for a period of  2 to 4 months, body weight  gets reduced. The initial weight loss is the result of a negative net energy balance.The negative energy balance is because energy expenditure exceeds energy intake. 

After the initial weight loss if the individual continues to do the same type of exercise, ie. 1 hr.of moderate walking daily , then his chart will depict changes in body weight over time. Individuals are surprised and frustrated that their weight is not continuing to decrease despite regular walking. They have reached a plateau. The reason behind  the weight loss plateau is that with decreased body weight, the basal metabolic rate also decreases. When the basal metabolic rate decreases , there is a decrease in total energy expenditure. Now, if the demotivated😔 individual quits his daily walking exercise, the weight is gained again , at a quicker pace.The weight is re-gained as a result of a positive energy balance thus being created. Energy expenditure is now less since the physical activity has been stopped.

By keeping the same intensity and duration of walking without making any changes in the diet the person would enter a weight maintenance phase. This is characterised  by gaining a small amount of weight. The weight maintenance is the result of an energy balance being established within the body, where energy intake essentially equals energy expenditure. If there is no change in energy balance, there will not be any further change in weight.

What must be done to end this weight loss plateau ??

There are several options to maintain a negative net energy balance. These involve either decreasing energy intake  or increasing energy expenditure. Options include : restricting calories further or increasing the frequency or the intensity or the duration of the exercise.

To summarise , weight loss plateaus are expected and can only end with continued exercise and a net negative energy gain. Stopping exercise or increasing calories will lead to weight gain. If one continues to exercise to maintain a net negative energy balance, weight loss will be promoted.                                            

PART 2 - HOW TO GET A FLAT TUMMY WITH 6 PACK ABS AFTER THE AGE OF 50 - AT HOME , Along With Month Wise Exercise Routine Chart - With Demo Video.

This Blog is "PART 2" of my previous Blog , titled : 

"HOME EXERCISES TO REDUCE BELLY FAT - FOR 50 Yrs. & Above Age Group (PART 1) - With NUTRITION Plan".

 

In the above blog we discussed GROUP A exercises.

In today's Blog we will try to understand the exercises in GROUP B and GROUP C , also will provide you with Month wise Exercise Routine Chart , which will guide you in achieving your GOAL in a very systematic & phased manner, which is a must when targeting the stubborn BELLY FAT & going for a FLAT TUMMY with 6 PACK ABS.

 

All the exercises in GROUP B & C are bit strenuous as compared to those in GROUP A, therefore body endurance & strength level has to be enhanced before start of GROUP B & C routine. That is the reason these 2 GROUPS are being introduced in phased manner , in stages - month wise. Never jump straight in to the GROUP B &/or C routine expecting a faster result, as it may cause major injury / other related health issues.

Full Body  WARM-UP before start of day's Exercise Routine & Full Body COOL DOWN after completion of day's Exercise Routine is a must, for minimising injury.

GROUP B (20 minutes approx) - Superset Routine :

1. V-Fold Full Crunches = 15/20/25 reps.

2. Cross Hand Bicycle Crunches = 15/20/25 reps.

3. Side Crunches = 15/20/25 reps.

Exercise No. 1 + 2 + 3 = One set round of Superset x 3 set rounds . These 3 exercises has to be done one after the other with min 5-6 secs rest or without rest to complete one set round or a circuit. Take 90 secs rest after each set round.

4. Standing Side Bends = 3 sets x 20/40/50 reps per set.

Rest between sets = 20 secs.

GROUP C (20 minutes approx) - Excess Post Exercise Oxygen Consumption (EPOC) Routine: After Burn Effect ie. the fat burning effect continues even up to 36 hours after completion of this routine :

1. Spot Sprinting = 3 sets x 20 secs / set.

2. Mountain Climbers = 3 sets x 20 secs / set.

3. Bicycle Cross Crunches = 3 sets x 20 secs / set.

4. Seated V-ups = 1 set x 20/25/30 reps.

Rest between sets = 30 secs.

Rest between each exercise = 90 secs.

Must sip sufficient plain water during rest periods to keep body hydrated.

          MONTH WISE EXERCISE ROUTINE CHART

Phase wise Combinations : For those doing full / other body parts workout thrice a week.

  

1st. Month (Combination-1) : 

Group A = Continuously for 6 days / Week (1 day's rest in a Week).

2nd & 3rd Months (Combination-2) :

Group A = Only on other body parts workout days (3 days / week).

Group B = 3 set rounds of Supersets , only on other body parts workout rest days (3 days / week). 

Rest one day in a week.

4th & 5th Months (Combination-3) : 

Group B = 3 set rounds of Supersets  , on other body parts workout days (3 days / week).

Group B = 4 set rounds of Supersets , on other body parts workout rest days (3 days / week).

Rest one day in a week.

6th Month Onwards (Combination-4) : 

Group A = Only on other body parts workout days (3 days / Week).

Group C = Only on other body parts rest days ( 3 days / Week).

Rest one day in a week.

Phase wise Combinations : For those doing only Belly Exercises for Fat shredding.

1st. & 2nd Months (Combination -1) :

Group A = Continuously for 6 days / week (1 day's rest in a week).

+ DAILY do 45 minutes of BRISK WALK.

3rd. Month (Combination-2) :

Group A = Thrice a week, every alternate day , 

Group B = Thrice a week on the days not doing Group A exercises . 

+ DAILY do 45 minutes of BRISK WALK.

4th. Month (Combination-3) : 

Group B = Thrice a week on alternate days : with 3 set rounds of superset .

Group B = The other 3 days of the week : with 4 set rounds of superset. 

Rest one day in a week.

+ DAILY do 30 minutes of BRISK WALK.

5th. & 6th. Months (Combination-4) : 

Group A = Thrice a week on alternate days .

Group C = The other 3 days of the week. 

Rest one day in a week.

+ DAILY do 30 minutes of BRISK WALK.

7th. Month Onwards (Combination-5) : 

Group C = Thrice a week on alternate days with one day's rest in between.

On rest days do 45 mnts. of BRISK WALK.

For Demo Video in HINDI please watch my YouTube channel :  #fitnessfun50 

For BELLY EXERCISES (GROUP- B & C) demo video please click on the link provided below :

https://youtu.be/aU2ysJazusA

HOME EXERCISES TO REDUCE BELLY FAT (PART 1) - FOR 50 Yrs. & Above Age Group - With NUTRITION Plan - ( with Demo Video Link ).

                                                       

 

TODAY we will discuss & see how to reduce BELLY FAT & have a flat & tight tummy for the guys in their 50's & 60's - in this Blog we will see few combination of Ab exercises to achieve your dream SIX PACK abs😊. You must have tried so many workout and nutrition plans to try and get a flat tummy , but you are not getting the results. Here, I am going to show you different effective Group Wise - phase wise / month wise combination of exercises and some eating habits to help get that flat tummy & maintain till at late age. These exercises can also be done by the guys in their 30's & 40's.

In internet,  YouTube, or any other social media sites , belly fat reduction or any other body part instant fat reduction is the most discussed and in-demand topic, there are also experts with the ready solution to it with pics of Body Builders showing alluring 6 pack Abs on their thumbnail , mentioning 5-6 exercises , that if you do for 21 days or 30 days then they assure you of losing belly fat and get a 6 pack. You just tend to fall into these traps like many others but ultimately get no results. Please note that the pics of the body builders you see in those videos have been doing hard core weight training for years with strict diet plan & measured use of supplements and a very controlled  life style. Belly fat shredding & 6 packs cannot be achieved by doing just those 5-6 exercises, they do regular 5-6 additional compound exercises with much heavier weights to attain that type of physique, they are basically very dedicated body builders & their efforts must always be respected.

Please be very clear that my Blog or YouTube Channel " fitnessfun50 " is not to transform a 50 year old into a BODY BUILDER with bulk muscle volume, but is a MOVEMENT to guide all those in their 50's or above into a physically & mentally FIT person with improved level of  ENDURANCE & STRENGTH for a very joyful & healthy life till their very advanced stage. NOT TO BE DEPENDENT ON OTHERS, BUT TO SET AN EXAMPLE FOR THE YOUNGER GENERATION.

Well let me be very frank, considering our eating habits ie. type of food we eat, climatic & social conditions, professional hazards, etc., it is not going to be so easy as few project in their channels & other digital platform. It's going to be a very tough journey, but you can definitely do it, if me at nearly 57 yrs. of age can do it , then why not you. The exercises that I will show you are a great start to help you get there, but you also need to focus on the nutrition part of it as well. 

There are many who follow very severe DIET plans with very limited exercises & also on few fat melting pills , such it has been  noticed that all these results in Vitamin & mineral deficiencies giving rise to other side effects like general weakness etc. Following such process not only results in an internal essential element imbalance but also though you may lose fat but with a sickly look, badly sunk cheeks & though you may look trimmed with your clothes on, but your bare chest & tummy gets sagging skin with prominent stretch marks. It has been always suggested to follow a balanced Diet plan with a strict continuous exercise routine. The basic funda to be - Burn More Calorie than your Calorie intake. The exercises to be selected that gives you an "After Burn Effect".

What kind of nutrition do you need to focus on ?

There are two important points to it , the first is carb cycling. As an older guy with comparative less activity level , you do not need carbs every day. What I suggest with cycling is eat complex carbs like your rice / chapati and potatoes when you are doing your workouts. You need to workout 3 times a week with your compound lifts / exercises to get all the benefits you need to get a flat - 6 pack abs after 50. Compound lifts / exercises give you a hormone boost & a metabolic boost , which are two really key things when you are trying for a FLAT BELLY.  Few assisting compound exercises to get 6 pack abs at home would be squats, dead lifts, Back Dumbbell Rows, dumbbell bench press & shoulder press, which help you strengthen your CORE. These are abs workout with compound exercises.

On the day of your abs workout at home, make sure to eat your proteins, fats & complex carbs. Make sure to consume lean protein sources, such as chicken, fish etc. or plain Greek Yogurt, cottage cheese, beans, peas, lentils, powdered peanut butter ,etc. , and your complex carbs like mentioned before , can have sweet potatoes, white potatoes, red potatoes &  many other different options as well. Also make sure to get your fats in, because fats are really good for older men doing tight regular workouts.  Olive oil, fish oil, coconut oil, are good sources of fats for you to have in your diet. Egg yolks is also great fat to eat & can also boost TESTOSTERONE levels.

On days you do not workout , you do not need complex carbs, suggest to have fibrous carbs on those days - Foods like asparagus, broccoli , green leafy vegetables. But you are still gonna combine those with your good fats and lean proteins. This is a great nutrition plan for getting tight abs after 50.

EXERCISES FOR ABS :

Myself, has divided these Exercises into 3 clear GROUPS ( A, B & C ) different combination of 2 groups among the 3 at different phases - month wise, will not only gradually increase your endurance & core strength to perform these exercises , but also start showing very effective results. As mentioned earlier , its not going to be easy, be ready for a very tough journey. Don't expect losing Belly Fat & getting 6 PACKS within months of starting. Keep in mind - BELLY FAT is the most stubborn among all in other body parts. It is very easy to accumulate BELLY FAT & most difficult to shred . Therefore it has to be tackled in a more systematic way & in stages - month by month for best result.

The 3 GROUPS are :

GROUP A - Contraction Routine .

GROUP B -  Superset Routine.

GROUP C - EPOC Routine.

In today's Blog (PART 1) will try to understand GROUP A, which can also be done by WOMEN, these are basic ab exercises . In my next Blog - Part 2, will discuss about GROUP B & GROUP C along with Exercise Routine Chart -  month wise, that need to be followed.

GROUP A (25 minutes approx) -  Contraction Routine : 

1. Crunches. = 3 sets x 12/15/20 reps / set.

2. Leg Raise = 3 sets x 12/15/20 reps / set.

3. Scissor Kicks = 3 sets x 12/15/20 reps / set.

4. Russian Twist = 3 sets x 12/15/20 reps / set.

5. Bow Plank = 30 /40 / 60 secs.

Rest between sets = 20 secs. 

Rest between Exercises = 30 secs.

Must sip sufficient plain water during rest periods to keep body hydrated.

Full Body  WARM-UP before start of day's Exercise Routine & Full Body COOL DOWN after completion of day's Exercise Routine is a must, for minimising injury.

For Demo Video in HINDI please watch my YouTube channel :  #fitnessfun50 

For BELLY EXERCISES (GROUP-A) demo video (English), please click on the link provided below :

https://youtu.be/jxSO2Nnbmk8

PRE & POST WORKOUT MEAL - With List Of Few TOP Healthy Foods.

        

In addition to various types of Exercises, Diet and body Rest plays a significant role in body fitness. You will be surprised to know that proper Diet has nearly 50% role to play for a good physique , where as proper Exercise has about 25% role & share of proper Body Rest is also about 25%, specially for those 50 years of age & above.

In this blog we will discuss on what to eat before & after a workout and Foods with no Carbs & no Sugar. Pre & post workout meals are very important as nutrition intake have a huge impact on overall muscle and body development. You will be able to plan a proper pre & post workout meal for yourself depending on your workout level & body.

PRE WORKOUT MEAL 

You can have 2 types of Pre-Workout Meals depending on your choice .

Recipe 1 :

Ingredients :

a) Oats (complex carbs) - 50 gms.

b) 2 egg whites + 1 egg yellow (protein+fat)

c) Normal Salt - as per taste.

d) Turmeric powder- very little.

e) Black Pepper- as per taste

f) Oregano - for flavour.

g) One small Onion- chopped

h) One Small Tomato.- chopped.

i) One green Chilli.- chopped.

j) Coconut Oil (good fat + Loric acid) - 3-5 ml.

Prepare Oat meal with all the above ingredients with sim flame for 3-5 minutes , may add very little bit of water (if at all needed) while cooking . When ready pour in a bowl. 

Then prepare Scrambled eggs. Have your Oats with Scrambled eggs , your Pre-Workout Meal is ready.

Recipe 2 :

Ingredients :

a) Oats - 50 grams.

b) Milk - 200 ml.

c) Ripe Bananas - 1 or 2 depending on size.

d) Peanut Butter - 1 Table Spoon.

e) Walnuts / Pistachios / Almonds / Cashews - 6-8 pcs (protein).

f) Honey - 1 Tea spoon.

Mix well in a mixer, pore in a glass & have it , your Pre-Workout Meal is ready. This is your home made protein shake.

Pre-Workout Meal should be taken at least 2 hours before workout for proper digestion & for the nutrients to get absorbed in your body.

POST WORKOUT MEAL

Ingredients :

a) Broccoli - 30-40 grams.

b) White Rice cooked - 150-200 grams .

c) Cottage Cheese - 75 grams. / Chicken - 75 grams.

d) Bell pepper - Half.

e) Carrot - One pc.

f) Beans - 3 pcs.

g) Olive Oil - 5 ml.

Boil Broccoli for 3-5 minutes & mix it with the cooked rice . Take cubes of Cottage Cheese / shreds or small cut chunks of pre-boiled Chicken, small cut pieces of about 3 beans, cut pieces of a carrot & cut pieces of half Bell pepper , then with about 5 ml of Olive oil mix these items  in a frying pan and simmer for about 8-10 minutes with a lid on the frying pan, add salt & black pepper to taste. Then open the lid and pore the pre-cooked rice with Broccoli and give a stir. Your Post Workout Meal is ready. Your this meal has a good mix of micro & macro nutrients.

HEALTHY FOODS : 

We will try to list out the Vegetables, Herbs & Spices which have little to no carbs & no sugar. These are practical when on a no sugar diet, or low carb diet such as the ketogenic or carnivore diet. High amount of sugar taken regularly will cause damage to the body and chronic inflammation over time. Reducing these & eating healthier sources of vitamins & minerals will help your body to get back into sync and heal itself naturally.

Nowadays many are looking to lose weight & get healthy. Junk foods are high in processed carbohydrates & refined sugars, these have been proven cause inflammation throughout the body. Over time this can lead to a great range of illnesses such as diabetes, weight gain, obesity, arthritis, eye disorders, heart attacks, strokes and many more.

We will list today few top healthy foods which contains very low carbs or sugars. Eating these in place of junk food will bring in lots of nutrients to your body and allow it to heal naturally.

1. KALE: Kale is one of the most nutrient dense super-food on the planet. This is a leafy green vegetable which belongs to a group of cabbage cultivars grown for their edible leaves, which helps to lower inflammation and provide energy and nutrients. It contains no carbohydrates ,only healthy forms of fibre.

2. EGGS: Eggs contain all the building blocks of life , yet have no carbs or sugars within them. They are rich in proteins, amino acids, vitamins and minerals which help the body's cells to heal and grow.

3. WALNUTS: These contain a very low amount of net carbs & contain a high amount of fibre. They provide minerals like selenium and zinc which heal the thyroid gland and are an excellent source of omega 2.

4. CHEESE: Cheese is one of the healthiest sources of fat-soluble vitamins such as Vitamins A, E, D & K2. This helps calcium to be absorbed into the bones, teeth and nails. It also contains healthy fatty acids and proteins which improve the health of the brain.

5. AVOCADOS: These are rich in healthy fats which are converted by the body into lots of energy. These are one of the best sources of potassium for regulating blood pressure, reducing sugar cravings and strengthening the heart, liver and brain. 1 whole Avocado contains only 2 grams of net carb.

6. CHICKEN: This is a lean white meat which is rich in iron, protein, calcium, potassium & B vitamins. This supports the health of the heart & increases serotonin in the brain to ward off depression. Meat sources contain 0 carbohydrates or sugar.

7. BUTTER:  Another low carb food which is rich in natural fats. Pure butter not been blended with vegetable oil is one of the best sources of Vitamins A to protect your eyes, skin & hair. The calcium in butter also strengthens the bones, joints and teeth.

8. GARLIC: This is one of nature's tastiest and best plant-based medicines. This contains O grams net carbs yet strengthens your immune system to fight diseases and infections. Use this to add flavour to your favourite low carb recipes.

9. COCONUT OIL:  Extra virgin coconut oil is rich in healthy fats called MCT's. These provide an alternative fuel source for the body called ketones. Start cooking with this instead of unhealthy vegetable oils to improve insulin resistance and boost brain health and focus.

10. FISH: This is a rich source of omega 3 fatty acids which heal the body internally, especially when trying to lose weight. Eating fish improves the health of the central nervous system and contains no carb or sugar.

11. GREEN TEA: This contains no carbs or sugar yet is one of the healthiest drinks on the planet. It contains a substance known as chlorophyll which is a powerful source of antioxidants. These heals and cleanse the body internally at the cellular level, helping you to lose weight and lower inflammation.

12. CAULIFLOWER: This is a healthy vegetable well known for its anti-inflammatory effects due to its concentration of antioxidants. It contains 2 groups of antioxidants which have been scientifically  shown to slow the growth of cancer cells.

13. MINT: This is one of the healthiest and tastiest natural herbs available. It contains a powerful compound called menthol which is anti-inflammatory and heals the body from within. Herbs such as this are unlimited on a low carb & low sugar diet.

14. LEMON: Freshly squeezed lemon juice is often used on a low carb diet for cleansing the body and boosting digestion. Lemon juice prevents kidney and liver stones & helps your body to break down the foods that you eat.

15. TURMERIC: One of the nature's most powerful natural healers.This spice can be used in cooking to boost the health of the body rapidly. This can work wonders for lowering blood pressure aiding weight loss and curing  depression and anxiety. Be sure to add a little black pepper to help your body absorb the curcumin compound it contains.

As you can see there are a great range of foods available which contains no sugar and no carbs. Most leafy green(cruciferous) vegetables can be eaten without concern & contain the highest amount of plant-based nutrients. These have high fibre, which prevents them from raising blood sugars. Vegetables should be eaten raw or lightly steamed , as once they are cooked they lose some of their nutrients.

Eating less than 20-25 grams of net carbs per day is the best way to promote healing in the body and trigger fat burning. A healthy ketogenic diet is one of the best ways to improve your health and follow the low carb , low sugar life style. I am grateful to Mr Ryan Taylor for the few vital data (Healthy Foods) that myself incorporated in this blog.

                          

DAILY WALKING - Stay Younger, Lighter & Healthier with improved Immune system.

   

Today we are to discuss the importance of WALKING everyday & how it can DRASTICALLY improve your overall health.

Most people are under-worked (Physically) resulting in ill health. If we lived here on this planet about 100 years ago, physically we would be doing at least 30-40 times more activity of physical work. Only by using this body we can keep a good physical health. The more you use , the better it gets. If we sufficiently use our body, body has everything to create a health for itself.  if we Physically use our body as much as we should, then 80% of the ailments will disappear, of the balance 20%  : 10% are related to food intake quality and quantity & only 10% due to Karmic and atmospheric reasons which will remain.

Slowly when  you age,  even if you are with all financial securities, a small fear creeps in, frustration bothers you, start doubting people around you and get irritated & agitated easily, suddenly you find nothing going around as you expected. This is because at this stage you have very less to do , you start spending more time in front of your TV, with a glass of Whisky lying on a couch, thinking unnecessarily about things that are no longer under your control, or engulfed in your mobile phone or live in your thoughts of past - a feeling of  "can do nothing more" or  "can not do much" sets in, causing the release of negative hormones effecting your health & you actually start ageing faster - mentally & physically. Ultimately end up in a hospital bed with tubes inserted & needles pricked all over your ageing fragile body. 

Is this what YOU want ???????

Our dependency & priorities always go on changing from the day we are born :- during our schooling days, college days , career building days, during our professional life, during our family life & so on.  If So, then when did you actually think about YOURSELF as an individual body, mind & life energy.

Lets now change this, still there is time - let us be very positive, active, vibrant , romantic , exuberant, adventurous like never before, with a fit body , calm & alert mind assisted with smooth flowing life energy within us.

Better functioning of Physical , Mental & Life Energies is HEALTH or FITNESS, its all about LIFE HAPPENING WELL. Health is not mine or your idea, we did not invent health, what we have created or invented is ill-health. Today's 20 year olds can not do what a 60 years old used to do 80-100 years ago - we are actually weakening humanity or degenerating humanity over a period of time. Medical science can enhance our life span to some extent , but can never make us fit & a naturally healthy being. We are just experiencing what a small VIRUS can do to humans with poor health & weak immunity system.

Even if you can not get into active Physical Exercise Routine, just go for "DAILY WALKING".

"Walking is the Best Medicine" - Hippocrates.

Walking is essential for good health. Even from the Vedic period the concept of "Pada Brhaman / Padayatra" (tour / journey / pilgrimages by foot / hike) was a way of life . Walking research is very clear, if you take a 30-45 minutes walk each day, your heart will be dramatically healthier. As you walk,your heart pumps in a nice and relaxed manner,circulating oxygen-rich blood throughout your body. When your body is receiving this vital oxygen-rich blood & nutrients your body and tissues stay younger & healthier with improved immune system. The walking benefits for men are infinite.

A 30-45 minutes walk can boost your metabolism for up to 12 hours after the walk ! Paring a healthy balanced diet with a 30-45 minutes of BRISK walk can help you lose some amount of weight without even doing much exercise. Additional benefits of walking include strengthening your bones & improving your attention & memory. Specifically when walking in nature, research has shown 20% increase in attention & memory. Sunshine provides VITAMIN D , breathing PURE AIR calms nervous system, the different COLOURS OF NATURE - GREEN walking or FOREST bathing (Nature Walking) is phenomenally  good for our overall physical & mental heath. It should be made a routine to at least go for a MODERATE / MID-ALTITUDE TREKKING for minimum 10-15 days in a year, considering the missing nature in most of our city life. 

The need to walk is baked into our DNA. We are meant to eat & then move & not eat & just sit on our butts. We are built to WALK. Walking has no age limit, rather you should walk more as you age. 

THINK OF WALKING NOT AS AN EXERCISE , BUT AS DAILY BASE LINE MOVEMENT.