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.