simple exercises

In today’s world everyone is tensed about their fitness.Everyone wants to look good and smart.It has been scientifically proved that people look smart and intelligent If they are fit or have a nice shape of body.But In today’s time where everything had become online people are not getting time to go out and to do exercise,Specially in the period of this pandemic.Don’t worry because In this article I am going to tell you all info to be fit without gym:With just simple 5 exercises.You can do any one of them.So let’s Start.

This all 5 exercises which I am going to tell you can help you to loose weight or gain.How??:Keep reading and to gain muscles over a period of time.First you decide that you want to gain weight or loose weight?Muscles will automatically gain If you follow everything consistently.All the exercises which I will be discussing will do all most a similiar job.But benefits will be different of each exercise.Now,only exercising will not help you to loose or gain weight.You need to implement each and every thing properly to get results.You will need to follow a proper diet and your day routine.

WE WILL BE DISCUSSING DIET AND DAY ROUTINE TO LOOSE WEIGHT AND GAIN WEIGHT BEFORE DIRECTLY JUMPING TO EXERCISING.

Diet to loose weight.

You need to keep one thing in mind,Most of people leave eating to loose weight.It is totally wrong and it will never help you in any way to loose weight.Opposite it will lead to serious disease and your weight will increase instead of decreasing as you eat more when you feel more hungy.

You should first identify what’s wrong with your diet which is increasing only calories and nothing else.You will need to leave all that chatpata,masaledar and oily food to loose weight and it’s true.Not for lifetime but decrease it as much you can.

Breakfast:8:30 Toasted Peanut butter sandwich(1 spoon butter) and 1 banana with 1 glass of milk.This meal will not let you feel hungry till lunch as it is very heavy.

Peanut butter:Rich source of protien.

Bread:Use brown bread.

Banana:It will help to detox your body.

Milk:You can drink cow milk or any milk which you prefer.If you don’t like milk then you can add some flavour which you prefer.Milk is very important as it contain high amount of zinc.

This meal will not feel hungry till lunch.If you feel hungry then you can some fruits (fiber based fruits) like apple,kiwi etc.

Lunch:Add carbohydrates and protiens in your lunch.

Evening time breakfast:Have a very health snacks in this time.Like makhana(toasted in some butter).

Dinner:Have a light and simple dinner.Drink 2 glass of buttermilk.It will really cool your body from inside.

Diet to gain weight.

Breakfast:8:30 Toasted Peanut butter sandwich(1 spoon butter) and 1 banana with 1 glass of milk.This meal will not let you feel hungry till lunch as it is very heavy.

Peanut butter:Rich source of protien.

Bread:Use brown bread.

Banana:It will help to detox your body.

Milk:You can drink cow milk or any milk which you prefer.If you don’t like milk then you can add some flavour which you prefer.Milk is very important as it contain high amount of zinc.

In brunch have fruits mix like apple,kiwi,banana,orange,watermelon,dragon fruit etc

Lunch:Have a good amount of protiens,complex carbohydrates:Rice,dal and have a vitamin c tablet after your lunch.

Evening time breakfast:Have a pre workout or post workout shake.The below milkshake is a mass gainer which will help you really to gain weight.

Take 1 glass of milk,1 banana,1 spoon peanut butter,100 grams of white oats,whey protien(optional)

Dinner:Have a simple,light and decent dinner.Eat that type of dinner from which you get a better sleep.Add vegetables like cucumber,carrot,beet,tomato etc.(salad)

Day routine:An important one

Your whole day routines play’s a very important role in you life and health.Here we will discuss that things which we doesn’t come under diet but are important to add in your daily life.

1.Wake up early,and have a apple cider vinegar (1 spoon) only in a hot glass of water.Mix it,and drink without eating anything.Now,your day has started.

2.After freshing up,you should do atleast 10-15 min yoga(this is not an exercise.This is necessary for relaxation of your body and for calmness).After that,you should for exercise that we will be talking about below.

3.Don’t take stress.Stress really affect your body in many ways.Like:It can make your acne,pimples worst.It can lead to mental problems and etc……………………………………………………………………………..

4.Try to be always happy and positive.Always listen good,watch good and do good.

5.Sleep early.Don’t take your cellphone for 1 hour before you go to bed.

6.Before going to bed,have a hot water steam,it will again help you to be relaxed from your whole hactic day.

7.Drink atleast 3 litres of water a day.

Now,the main thing come that is exercises.I will be sharing top 5 exercises which I had personally experienced that really works and helps you.If you want to loose weight than this will help to burn out calories and feel you hungry to gain weight.

1.Running:This is something what which doesn’t need any equipment and not a particular time and space.You can start anywhere,stop anywhere.

This will help you to burn a good amount of calories.Just you need a clean cotton cloth to wipe your face and a water bottle.Run atleast 4-5 km in a day to get good results.(you can do this anytime there is not a particular fixed time)just take note that you go before having your shake.So you can have that shake after coming back.

2.Skipping:This one is most effective which I feel.You just need a rope and start doing at your home or anywhere.This can burn 150 calories in 5-6 min of jump rope.If you do this regularly then this will lead your muscels growth also.But this is very huge topic to discuss.I had already made a very detailed article on this topic..Skipping will not only help you to loose weight or gain weight.There are many benefits of jump rope.

What is skipping?Is jump rope and skipping same?|skipping rope benefits|Jump rope workout|Each and every question cleared related to skipping|How to do skipping|Different types of rope available|

3.Cycling:This is simliar to running to some extent.But this exercise is little bit more effective than running.You should do this exercise in early morning.

increased cardiovascular fitness.

increased muscle strength and flexibility.

improved joint mobility.

decreased stress levels.

improved posture and coordination.

strengthened bones.

decreased body fat levels.

prevention or management of disease.

4.Push ups and pull ups:This exercise that type of which needs practice and everyone can’t do it.But,after practicing it regularly you will be able to perform it perfectly.This also is nice enough exercise to loose a good amount of calories and shaping your deltoids,biceps and triceps.You can do it as you are comfortable with it.

5.Walking and squats:If you can’t do any one of the exercises mentioned above than this exercise sure anyone will be able to perform this one.Because,this do not require anything.Yet this is not effective like above ones but it will help you sure.This is a time taking process.

So,this were all the things which I felt that I should share with you.I hope you like the article.Feel free to ask any questions or doubts.You can also follow us on other social media platforms.

Comment your thoughts in comment section below.

Read also: Pimple remedy at home in hindi

Regards, siriusq

By Darbaar

Anurag Rathod, as a blogger he used to spread all about app-based business, startup solution, on-demand business tips and ideas and so on.

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