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Category: Workout

Struggling To Gain Muscles? Try Push Pull Legs Routine

Push Pull Legs: “If you are a newbie and want a training routine that will save you time in the gym and build muscles, kudos, you have come to the right place.”

People have been practicing push/pull/legs split for decades and is considered one of the best and effective workout routines of all time. For newcomers, it can be the best option for building muscles. 

The Push Pull Legs routine is absolutely the same as other workout routines because either you focus on building muscles or fat loss.

How to Lose Fat and not Muscle

How to Lose Fat and not Muscle I recently covered a topic, how to build new healthy habits. Hope you have started going to the gym!

If you have started going to the gym, you may have different goals at present, right? One of the major issues faced by fitness enthusiasts is, HOW TO LOSE FAT AND NOT MUSCLE.

How to Stay Fit and Healthy This Summer?

7 Easy Ways to Stay Fit and Healthy this Summer

Summer has finally arrived! Hurray!! You might want to stay fit and healthy this summer.

It is time to pack your bag and go to your favourite vacation spot. 

Unfortunately, you cannot, because of the Coronavirus Pandemic in 2020

But, wait, does it mean you cannot get in shape and stay healthy this summer? 

Of course, you can!

All you need is the right advice and someone to make your diet and workout in place. 

Summer season means thrill and fun, but most of you often forget that the nasty sweat can dehydrate you and how harmful the sun rays can be. 

The UV rays from the sun can affect your body as well as skin. 

Along with the enjoyment, summer season also brings the desire for ice creams, soft drinks, drinking beer and you often ignore to workout and eat a clean diet.

Thankfully, Healthshala has fabricated a few tips to help you stay fit and healthy this summer. 

Let’s discuss…


1. Drink Plenty of Water


As the summer season is here, you are more likely to get dehydrated due to more heat and sweat. 

Scarcity of water in the body can lead you to eat more food when you are not hungry actually.

Drinking at least 3L of water for men and 2L of water for women a day can help you stay hydrated throughout the day.

Be more creative when it comes to drinking plenty of water in the summer. 

Adding some mint leaves or lime slices can make it much enjoyable.

Try to include foods having high water content like tomatoes, watermelon, and cucumbers in your diet.


2. Stay Active


This is the summertime, and it doesn’t mean you don’t have to work out at all. 

No matter what the season is, working out must be an essential factor to stay healthy. 

Regular physical activities in the summer can be great when you do it with your family members. 

Gyms are closed due to Coronavirus, but it does not mean you cannot do any physical activity. 

There are still a number of home workouts available on the internet for you. All you have to do is to start doing.  

But, make sure you are following every precaution recommended by the government and doctors, so you don’t get panic.

  • Go to your backyard and start working out with bricks, bags, buckets and chairs available in your house.

  • Working out in the morning or evening can be great. If it is too hot outdoors, go to your room for a workout.

  • Don’t forget to drink water during the workout.

  • Wearing lightweight and loose-fitting clothing can help the sweat evaporate faster.

  • Physical activity is essential for everyone. Involving your family members can be great fun. A little healthier competition will spread the eagerness to work out daily.

3. You Are What You Eat

So you want to stay fit and healthy, all I recommend is to eat the right amount of clean food throughout the day.

As it is said, ‘you are what you eat,’ eating right at the right time is the key to stay fit in the long run.

You might be trying out new and different recipes in your kitchen in the lockdown, but make sure you are not overeating, not including added sugar and not deep-frying your food.

Washing your hands often is a compulsory thing to do. Make it a habit to wash your hands for at least 20 seconds.
In addition to washing your hands, wash the vegetables, containers, and utensils before you cook food.
Eat more veggies, high-quality protein, complex carbs, and healthy fats. In other words, eat a well-balanced diet every day.

Also Read: How protein can help you lose weight effortlessly? 


4. Beware of the Sun


UV rays from the sun are majorly responsible for skin cancer. 

So, you need to be aware of all the cancer-preventing products and recommendations before you step out of your house in the summers. 

However, don’t step out of your house unless it is urgent. 

  • When you go out to face the harsh UV rays, wear a hat and clothing to defend your skin. Do wear sunglasses that are specially made to block UV rays.

  • Make use of sunscreen having SPF (sun protection factor) of at least 30.

  • UV rays are the strongest from 10 AM to 4 PM, so you need to stay away from direct sunlight at that time.



5. Take It Easy on the Alcohol


Summer season can force you to drink beer as it feels fresh. 

However, alcohol and other sweet drinks can dehydrate you right away. 

If possible, try limiting the use of alcohol and such types of drinks, especially in the hot weather. 

Smoothies without sugar and with lemon juice can be a great substitute.

It not only reduces the amount of alcohol in your body but will also help cut your calorie intake.

Moreover, alcohol consumption can lead to a hangover, and you may end up feeling depressed the next day.


6. Take Up New Hobbies


If you are looking to learn a new hobby this summer, it is the perfect time for you. As it is a lockdown period, most of you have a lot of time learning new things. 

You should aim to burn more calories, so try those hobbies which help increase your fitness level and would help you lose fat and gain muscles.   

Gardening can be a better way to enjoy nature and would help you burn more calories.

You can get your hands dirty by planting vegetables in your garden. By doing this, you are taking care of your health physically and by eating healthy and natural food. 

If gardening is not your cup tea, get some motivation from your favourite player, and try your hands at sports in your home. 

Yoga can be a perfect workout to improve yourself both physically as well as mentally.


7. Breakfast is Not the Most Important Meal of the Day


The famous line “Breakfast is the most important meal of the day” is no longer famous because it is not scientifically proven yet. 

You might have heard about intermittent fasting which is getting popular day by day. In this diet pattern, people do not eat in the morning and often take two meals a day. The most common pattern is 16/8

To stay healthy, fit and in shape, you need to complete your daily calorie requirement. If you have to lose fat, reduce your calories a little, and if you have to gain muscles, go on a surplus a little. 

Just make sure you are completing your daily calories from whole foods, veggies, and a clean diet.   

In a Nutshell

Now that you are aware of all the things to stay fit and healthy this summer by taking care of all the preventions to stay away from Coronavirus, all you need to do is take action right now! 

Don’t just wait for some inspiration or something else. 

Wear your shoes, and loose clothes and get ready to stay healthy this summer with these tips.




Fun Ways to Improve Your Fitness

Everyone wants to be fit! But, are you even trying to make it happen? Exercise doesn’t have to feel like a 9 to 5 job. If thinking of working out makes you think to lie down on your bed, you need to add some fun to it.

It doesn’t matter what your goal is you should enjoy the process.

Exercising regularly improves your health, and you feel more confident as well. The very first step to do is accessing your fitness level. Once you are done with it, try moving on the same path. Moreover, it doesn’t matter what your fitness goal is, if you are enjoying the process, you are in the game.

Tired of going to the gym? Doing various activities that are both fun and physical can be a great way to get motivated and improve fitness. If you think that getting fit is painful, then these ways might change the way you think.

Jot down these ways to improve your overall health, and as a result, you won’t feel like you are working out:

  • Take a walk

Everyone cannot run, and that is fine. Do you know why do people run? It is to get their heart rate up. Walking at a faster pace can do the same thing. The fact is that slow jog or brisk walking can increase your heart rate.

All you have to do is getting up off your bed, wear your shoes and go to the nearby park.

  • Go Dancing

Do you love to dance? Take a dance class such as Zumba, Salsa, or Bhangra-anything to increase your heart rate. Dancing can add fun to your regular workout routine. It is better than running as your each body part is used while dancing, and a result you end up burning more calories.

  • Keep Your Playlist Ready

Listening to your favorite songs is one of the most active ways to add fun to your workout. It will give you a feeling of motivation and perk up your fitness level to a great height. With the advent of technology, you can quickly get accessories to listen to your favorite songs.

So, there is no way to excuse. The next time you go for training, don’t forget to carry your earphones with you.

  • Go to the new locations

Are you bored of working out at the same place? Sometimes, going to a different location for your training can do the trick. It can bring more enjoyment to your practice. And, if you travel enough, it is an excellent opportunity for you. You cannot get bored with the same location as you are a traveler and visit several places more often. Being a traveler, you work out at new beaches, new gyms, new rooftops, and new roads.

And, if you have a desk job, try to go to a new park nearby your house or you can join new gym as well.

  • Get Social

Going to the gym alone can be annoying sometimes. Try working out at different location with your friend or a family member or even with your dog. Moreover, going with a person who is at the same fitness level as yours, will be beneficial for you. Having a friend can help you increase your fitness level.

A training partner can be a great motivator and a healthy competitor. Furthermore, they keep you accountable and consistent with your fitness.

  • Add Variety

There are several ways to add variety to your fitness program. For example, in place of cardio, you can do walking, running, cycling, swimming, dancing, and rowing.

Replace your resistance training with resistance band movements, bodyweight exercises, dumbbell exercises, and many other new movements. It will bring enjoyment to your monotonous routine, and you will end up with high fitness.

Also read: How to Lose Fat and not Muscle

  • Be your champion

Try listening to motivation videos more often. Surround yourself with people who boost you up all the time. Leave encouragement notes to yourself. According to the research, people perform well when they surround themselves with positive vibes.

Sometimes, you have to be your supporter to get ahead in life. And, same is the case with your training.

  • Join a Group

Getting a running routine and staying stick to it can be difficult in the beginning. If you are fond of running, joining a group of friends or a community can work wonders. Go out and take part in the local events where you can show off your skills and learn something new.

Do you know that most of these events are for a cause? So, next time you go to any event, you know you are doing it for a reason.

  • Take a Break

Including rest in between your workout provides your body with recovery time and as a result, your muscles grow much faster.  

Taking rest is as important as doing exercise and taking proper diet. If you are not taking rest, you might face issues. Beginners should know that rest days are built into fitness programs and help to maintain overall motivation and build endurance.

  • Get new

Training in the same old gear is not enough for your motivation. Why not to treat yourself with some new equipment. A smartwatch, new bag, and piece of tech can add much more weight to your motivation level, and as a result, your output will increase.

Moreover, you can also treat yourself with new gear after completing a particular fitness session. Treat yourself with a new kit, new shoes, and much more.

Let’s Wrap up

I hope these tips will have a significant impact on your motivation. Following these fun ways will help you increase your fitness level more efficiently. In the end, you have to enjoy the process, and if you are not, these fun ways might help you to achieve what you want.

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