For the workout posts i have collaborated with my friend Shumaila.She has done a dozen of diplomas and certifications from UK, related to basic and advanced nutrition,body transformation,exercise and sports nutrition to name a few.Here is what she recommends
I want to point out few things to consider while following any workout routine.
1) Workout should be done 1-2 hrs after a main meal
2) Yoga can be done empty stomach (best is early morning before bf)
3) If you plan to do early morning workout,eat 1 date or 1 small banana before starting workout.0
4) Always start with a warm up(3-5 mins) and finish off with stretching/cool down(3-5mins)
WARM UP ROUTINE
What should be the warmup postures?Answer is the postures you are going to do in main workout,same thing in less number and low frequency.
For example, if circuit plan is 2-3 circuits of
Squats with jump 20x
Pushups 20x
Donkey kicks 20x
Russian twist 20x
Warm up should consist of these same postures 5-7 times each in moderate speed and rest in between.
Same if you are doing strength training do less number of sets with lighter weights.Then perform main circuits.Take regular recovery rest periods after every circuit for 20-30 seconds.
POST WORKOUT
Stretching after workout is essential in order to recover the muscles.
Stretches for 10-20 seconds each side.
Foam roller is a very good tool to massage your body ,it releases muscular stress.
POST WORKOUT SNACK
The post workout snack should contain carbohydrates.Here are few good examples
1) Apple with peanut butter
2) Yogurt with nuts and berries
3) Cup of milk with turmeric ( best choice for post workout recovery,specially after HIIT)
4)1-2 dried fig dipped in tahini
REMINDERS
1)Take sips of water in between reps so that you don't dehydrate and lose electrolytes.
2) Best time to workout is morning ,after eating breakfast,as in morning our energy levels are high.
3) A cup of coffee before an hour or so can stimulate the body and brain for a good workout.
4) Best routine for fitness is a mixed routine e.g divide days of the week for each,one session hiit/tabata, jog/walk,cardio/zumba,strength training +1 upper or lower body workout.On rest days choose full body yoga for relaxation.
5)Avoid doing same kind of workout everyday .
6)Start with 10-15min and gradually build stamina to make it 30-35 mins.
7)More than 45 mins of workout will not help you lose 10 kg in a week instead it will cause adrenal fatigue.
I want to point out few things to consider while following any workout routine.
1) Workout should be done 1-2 hrs after a main meal
2) Yoga can be done empty stomach (best is early morning before bf)
3) If you plan to do early morning workout,eat 1 date or 1 small banana before starting workout.0
4) Always start with a warm up(3-5 mins) and finish off with stretching/cool down(3-5mins)
WARM UP ROUTINE
What should be the warmup postures?Answer is the postures you are going to do in main workout,same thing in less number and low frequency.
For example, if circuit plan is 2-3 circuits of
Squats with jump 20x
Pushups 20x
Donkey kicks 20x
Russian twist 20x
Warm up should consist of these same postures 5-7 times each in moderate speed and rest in between.
Same if you are doing strength training do less number of sets with lighter weights.Then perform main circuits.Take regular recovery rest periods after every circuit for 20-30 seconds.
POST WORKOUT
Stretching after workout is essential in order to recover the muscles.
Stretches for 10-20 seconds each side.
Foam roller is a very good tool to massage your body ,it releases muscular stress.
POST WORKOUT SNACK
The post workout snack should contain carbohydrates.Here are few good examples
1) Apple with peanut butter
2) Yogurt with nuts and berries
3) Cup of milk with turmeric ( best choice for post workout recovery,specially after HIIT)
4)1-2 dried fig dipped in tahini
REMINDERS
1)Take sips of water in between reps so that you don't dehydrate and lose electrolytes.
2) Best time to workout is morning ,after eating breakfast,as in morning our energy levels are high.
3) A cup of coffee before an hour or so can stimulate the body and brain for a good workout.
4) Best routine for fitness is a mixed routine e.g divide days of the week for each,one session hiit/tabata, jog/walk,cardio/zumba,strength training +1 upper or lower body workout.On rest days choose full body yoga for relaxation.
5)Avoid doing same kind of workout everyday .
6)Start with 10-15min and gradually build stamina to make it 30-35 mins.
7)More than 45 mins of workout will not help you lose 10 kg in a week instead it will cause adrenal fatigue.
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