Fitness Diet

DIET AND WORKOUT TIPS THAT REALLY WORKS !!!!!

We all want to be our fittest selves, but with so much advice floating around out there, it can be hard to hone in on what healthcare tips actually work. To make your life a bit easier, we’ve rounded up a number of our go-to healthy strategies, to help you reach your most ambitious fitness goals even quicker.

SAY HELLO TO H2O

Whether you're heading off to spin class, boot camp, or any other exercise, it's always important to hydrate so you can stay energized and have your best workout. Electrolyte-loaded athletic drinks, though, can be a source of unnecessary calories, so "drinking water is usually fine until you're exercising for more than one hour," says New gent. At that point, feel free to go for regular Gatorade-type drinks (and their calories), which can give you a beneficial replenishment boost. But worry not if you like a little flavor during your fitness: There are now lower- cal sports drinks available, adds New gent, so look out for 'em in your grocery aisles.

FIND THE BEST FITNESS FRIEND

A workout buddy is hugely helpful for keeping motivated, but it's important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criteria, says Andrew Castor, an ASPICS running coach: Can your pal meet to exercise on a regular basis? Is she supportive (not disparaging) of your goals? And last, will your bud be able to keep up with you or even push your limits in key workouts? If you've got someone that fits all three, make that phone call.

STOCK UP OF THESE

While there are heaps of good-for-you foods out there, some key ingredients make it a lot easier to meet your weight-loss goals. Next grocery store run, be sure to place New gent's top three diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads), in-shell nuts (their protein and fiber keep you satiated), and fat-free plain yogurt (a creamy, comforting source of protein). "Plus, Greek yogurt also works wonders as a natural low-calorie base for dressings and dips—or as a tangier alternative to sour cream," says Newgent. Talk about a multitask-er!

Building muscles

Building muscles or gaining healthy weight is not as easy as losing weight.

But, it is important to be motivated and disciplined and follow a healthy meal plan along with exercise to gain weight and muscles. Pallavi Srivastava, Fitness Nutritionist and Founder, Q-Slim Fitness Studio chalks out a meal plan for bodybuilders and those who want to gain weight in a healthy manner.

Breakfast:

3 to 4 slices of whole wheat bread toast with peanut butter + 3 egg whites + 1 full egg omelette or

1 cup of low fat milk + 1 scoop of whey protein+ 150 gms of oatmeal + 1 banana+ a few almonds+ walnuts.

Mid morning snack:

1 orange or apple or 1 cup of green tea + 2 to 3 multigrain biscuits

Lunch:

150 gms of brown rice or whole wheat chapattis + 150 gms of skinless chicken breast / fish + 1 bowl of mixed vegetables+ green chutney+ salad

Mid afternoon snack:

1 fruit or green tea or sprouts salad + few nuts

Evening:

But, it is important to be motivated and disciplined and follow a healthy meal plan along with exercise to gain weight and muscles. Pallavi Srivastava, Fitness Nutritionist and Founder, Q-Slim Fitness 

Studio chalks out a meal plan for bodybuilders and those who want to gain weight in a healthy manner.

Bed time:

1 cup of skimmed milk with nuts

It is important to note that the diet plan and the caloric requirement, and the portion size differ from person to person depending on their age, gender and body weight. The diet will also vary with the timing of the workout schedule.