Top Six Exercises

Here is a list of simple exercises that can be performed at home.  

#Gym equipment not required

Push-Ups

‘Push-ups’ is old school & a very effective exercise for the chest & arms.

Well, you can’t deny the fact that a guy with a well-built chest looks more smart & attractive than a normal guy. So, former or the latter? It’s up to you

There are many variations of this exercise but the common one is with arms shoulder width apart.

See illustrations for better understanding.

SET: 03

REPETITIONS: 10-15

The Classic Push-Up

Muscles worked during Push-Ups

Pull-ups/chin-ups

When I started with pull ups, I found it very difficult & challenging, I couldn’t do a single pull up, well that leads to frustration and you feel like passing it on and doing other exercises but don’t make that mistake.

It’s the primary exercise for the back and it increases your pulling strength which can be a boon in dangerous situations like hanging from a cliff.  J

If you can’t do a single pull up, don’t be disheartened, hang on to the bar as long as you can or start with a much lower bar or take support from friends. Doing this will gradually develop your strength and then you can perform 8-10 repetitions or more.

People usually mistake pull-ups & chin-ups as same exercise but there is a considerable difference. Both exercises work the back muscles but chin ups focuses on biceps as well.

SET: 03

REPETITIONS: as much as you can

Chin-Ups

Pull-Ups

  

 The video features actor Rahul Dev doing pull-ups. Make sure you give it a watch J

Running/jogging/sprinting

“Run Lola Run” or “Maze Runner” or “Forest Gump” what do they have in common?

Yes! You are correct, “Running”. The best exercise to lose overall weight/burn unwanted fats.

It’s been recorded that running for an hour burns about 560 calories, jogging an hour burns 490 calories & walking burns 245 calories. (Data may vary person to person as per shape, size & built)

#it’s highly recommended to run/jog on the ground rather than the road. The road is hard & concrete, as you stamp your feet during the activity there is no absorption but a reaction that may injure your legs where the soil on the ground works as shock absorber, hence no injury.

What matters is speed versus distance, it’s better to focus on the distance rather than speed. Try for a long run at a controlled pace and as you get better you can work on speed.

The only thing you need is a good pair of running shoes and you are good to go.

Benefits of running to state a few are improved heart rate, stamina, relieves stress, strengthen bones and burns fats faster. So, Running should be a must do activity on your check list.

Skip rope

This one is a fun filled activity that kids love, ‘skipping rope/ jumping rope’. 

People think it effeminate, they don’t understand the benefits of this exercise; they take it lightly & pass it on. Skipping rope is equivalent to jogging/running; it’s a great cardiovascular exercise that can be done indoors, all you need is a rope.

You must have seen boxers and athletes skipping rope before their main event. It’s also a great warm up exercise and a part of champion’s workout.

SET: 03

REPETITIONS:  set time interval of 3-5 minutes

Crunches

 ‘Crunches’ which means to crush is a form of exercise that contracts the abdominal muscles & decreases the fat around the stomach. It defines a set of six or eight pack abs.

There are many variations of the crunches that effect different group of muscles in the abdominal region. Here is a demonstration of a simple crunch.

SET: 03

REPETITIONS: 12-15

ROADIES fame VJ BANI

Squats

I have a painful experience with squats, the time when my gym trainer made me do 400 squats on my first few days, all of my thigh muscles contracted & I felt like RobocopJ. Next morning, as I stepped out of my bed, I fell and sat on the ground, I couldn’t stand, my legs felt weak due to strenuous leg workout. I couldn’t even sit to shit, yeah! Thanks to that arsehole trainer, good thing is I recovered the next day.

Squats is an excellent exercise for the legs, it works the thighs, hips, buttocks & quads. Women squat a lot to make their butts attractive, well that’s much appreciated J but it works wonders on men too.

Why do squats?

•  Helps your leg muscles work more efficiently making day to day activities easier to perform.
•   Improves mobility & balance.
•   Improves running performance, makes you faster.
•  Tones your lower body.

SET: 03

REPETITIONS: 12-15

That's how they do it  J

Muscles worked out during SQUATS

Well, that’s all for this post. Do these exercises for a minimum period of 3 months and see for yourself, the change.

How i did it?

I am delighted to share my experience of how I lost 23 Kgs within a year; I know it’s not much of an achievement to brag about but my story might help you shed a few pounds.

PS: I didn’t go to the gym or fitness center; whatever I achieved, I achieved through discipline and determination.

It all started after I got conferenced out (i.e. getting rejected) at Air Force Selection Board AFSB, Dehradun. The reasons for my rejection were numerous but the main reason or rather I say the bulky one was 87 kilograms. I weighed fucking 87 kilograms. The interviewing Officer mocked me for my large belly that was bulging out as I remained seated during the 50 minutes interview.

Appreciation & Credit makes you work hard but Criticism makes you work harder.

  

Step 1: Find a purpose

A life without purpose is not worth living.

Find a purpose & start working for it. Once you have a purpose, you will get the zeal to keep going. When I started on 93 Kgs at the beginning, I knew I was overweight, so running or jogging was a bad idea as the excess weight could hurt my knees or cause internal injury. So I started with walking/brisk walking, I walked 2 kms up & down the road and by the time I reached home, my t-shirt was dripped in sweat. Well, that gave me a good feeling J

Step 2: Keep up the good work

Once you start, there is no turning back. There comes a time when you work out every day and after a month when you check your weight, you get disheartened to see that there is hardly any change and the weights are still attached like an anchor to a ship. You get depressed and feel like giving up but believe me, the moment you think of quitting, think why you started at the first place.

Your confidence is little shaken and you have no idea how to reduce the fucking weight. I suggest you take a day off and clear your mind, motivate yourself by listening songs, reading inspirational stories, books etc.

Fat burning/weight loss is a time taking process, all you need is patience, hard work, discipline and determination.

Remember, Rome was not built in a day, so do whatever you were doing and keep up the good work.

Step 3: Read often

As you read, you get conscious, as you get conscious, you get wise.

Know your body well, enhance knowledge on various types of exercises, food habits and diet control. It’s all available for free @ internet; you just need a pair of eyes and a mind.

Let me explain you the fat burning process in a few simple lines:

 A pound of fat is equivalent to 3500 calories, if you burn 500 calories of fat per day then by the end of the week, you will lose a pound of fat.

*1 Pound (lb) = 0.45 Kilogram (Kg)

So develop interest towards health & fitness and read often.

Step 4: Maintain Balance

If the energy requirement of a person is 2500 calories per day and the person wants to lose weight, I suggest that his/her daily intake be less than this amount. When the body is energy deficit, it tends to draw energy from the fats stored in the body, so reducing food intake from 2500 calories to 2000 calories will aid in the fat burning process.

 ”eat healthy, eat less”.

Many people starve themselves to lose weight but that my friend is a very incorrect method.

Skipping breakfast is a wrong practice.

Start with a heavy breakfast as it the source of energy to begin the day, followed by medium sized lunch and then a light dinner. The logic behind eating less for dinner is that next morning when you wake up, the food will be digested and you’ll be on empty stomach. Fat burning process is facilitated in a much better way on empty stomach.

Also eat less but frequent meals, add fruits, dry fruits & green leafy vegetables in your diet. Avoid junk food, beverages, alcohol and added sugars.

Moreover when you combine diet control with exercises, you will achieve great results

Step 5: Perseverance 

Keep doing what you are doing, doesn't matter if you are slow as long as you are moving forward & in the right direction. Keep yourself motivated at all times. Make a simple workout routine and act accordingly. Discipline yourself to wake up early in the morning. The body achieves what the mind believes. Train your mind in such a way that you won’t find the word ‘impossible’ in your dictionary.

Once you have lost considerable weight, don’t be a fool and give it all away. Don’t start again on junk food, beverages etc. just because you have achieved your target. Your new target should be to stay healthy & fit at all times. Always strive to improve yourself, to be better than what you were yesterday.

That’s all for this blog post. Follow these five steps and witness the transformation.

My Transformation

My personal tips –

v Jogging/ running / swimming are the best exercises that burn fat and aid overall weight loss.

v Keep a set of rules and adhere to it. Example- Never go 3 days without exercise

                                                                        - Never skip a Monday

                                                                        - Do 10 rounds of that ground

                                                                        - Pizzas only on special occasions

v Try different type of exercise - free hand exercises, weight training, aerobics, yoga, cross fit etc.

v Keep yourself hydrated, drink lots of water. It improves kidney function and aids in fat cutting.

v Associate with sports that increases your heart rate.

v Eat less Eat healthy

v Keep positive attitude in life.

 

The GM DIET PLAN

The GM (GENERAL MOTORS) diet plan was developed by a group of professional dieticians & nutritionists for the healthy and mental well-being of employees of the GENERAL MOTORS. This program was specifically designed for overweight and obese employees.

Advantages of the GM Diet Plan:

     1.        Lose around 5~7 Kgs in 7 days

     2.      Natural glow to the skin

     3.      Removal of body toxins

     4.     Reduces the waist and side flabs.

Basically, it’s a seven day diet plan that requires a lot of determination and discipline.

What I am about to write down is the Indian version of the GM Diet plan which is purely vegetarian in nature. As I said earlier this diet plan requires a great deal of discipline and determination, I have tried it myself and benefited from it.

By the end of the week, you will lose around 5~7 Kgs if performed in a proper manner. This diet plan is completely different from any other diet plan; it is extreme and you may feel like quitting after 2-3 days but hold on and persist, the results are quite remarkable. I cut down my weight by 5.5 Kgs just before I went for Air force selection board but unfortunately I was conferenced out.

The effects of the diet plan are temporary and are subject to change as per the food intake, food habits and work out plan from individual to individual. It only comes in handy when there is an emergency situation and time is quite less like a week. So here is an excellent and effective plan to shed 5~7 Kgs within a week

 So, let me break down the plan for you.

DAY 1: The first day is the day of fruits. You are allowed to have only fruits and fruits. You can have as much as you want but you should only stick to fruits. All fruits will do except bananas. This is a way to prepare your body for the upcoming days. The only source of nutrition for the day is Fruits and fruits are rich in vitamins & minerals.

DAY 2: Like the first day aka Fruits day, second day is all Vegetable day, no matter how you eat it, boiled or raw? You must only eat vegetables. You can make salad and add oreganos, spices, lemons to make it tasty. Also drink lots of water to keep yourself hydrated. The vegetables provide you with Vitamins, Minerals & carbohydrates.

DAY 3: the third day is a combination of the first & second day which means you are allowed to have fruits as well as vegetables as per your convenience. Your system is all set to burn excess of fats, the cravings will try to dominate but fight back and see yourself the results at the end of the week.

DAY 4: You can have Bananas on the fourth day along with a glass of milk for protein. The bananas provide sodium and potassium for the body that helps in coordination of muscles. You can also have a vegetable soup that will keep you full and if you have cravings, go for a fruit bite instead of snack bite J.

DAY 5, 6 & 7: They follow the same trend; the routine is almost similar with slight changes. Day 5 is meant for having lots of tomatoes, along with a cup of brown rice, vegetables, cottage cheese etc. Brown rice and Cheese will provide protein and carbohydrates to the body. Day 6 is to avoid tomatoes and the same routine follows, ultimately on Day 7, you are allowed to have a glass of fresh juice in addition to the routine.

After the end of this diet plan you will have lost 5-7 Kgs of unwanted body weight. Even if you followed it leniently, still you may have lost around 1-3 Kgs in the process.

The plan gives the best results when it is combined with some sort of physical activity like games & sports, exercises, gym workouts etc.

You should quit the 7 day GM Indian diet plan-

      1.        If you witness excess fatigue and weakness.

      2.      If your health deteriorates

      3.      If you can’t control your cravings for junk food.

      4.     If you witness gastrointestinal problems

      5.      If your body pressure is low at all times

   If you face any medical condition during the diet plan, do consult your family doctor at once.

The GM diet plan can be done twice in a month including a  break week for eating normal food. The best results come when you combine it with exercises on regular basis.

Again, for people who need to lose weight within a short interval for upcoming interviews or exams, it is the best method.  Lastly I would like to say that the GM diet plan helps you shed weight within a week but do not gain that lost weight in another week.  

~“EAT HEALTHY, STAY HEALTHY & EXERCISE”~

A SAMPLE DIET PLAN