Now a days STABILITY AND PLANNING takes a toll on lives and delays normal human instincts. Always living in a hurry & missing nutrition through the day makes men unhappy, unfit and eventually unproductive.
The 'dadbod' is not the most desired body type. How to tackle that...
Increasing inches come easy with increasing bank balance and increasing responsibilities.
One need to plan their week well to take out time for exercise and eat/order healthy food.
Belly fat is a big culprit at this age. How to fight it...
Education is a bliss and availability is a witch, even after knowing all the stuff about exercise and diet everyone eats what is easily available most of the time. Food planning at workplace and home have a huge impact on inches around the waist. Every now and then keep adding some physical movements into your daily routine like short walks, stairs, morning & evening strolls, carrying your bag and grocery makes you burn more calories through the day than sitting idle for sure.
Lift Weights, Run, Cycle, Swim, Callisthenics or Yoga.. choose what you like and keep small achievable goals on monthly basis. It can be number of sessions done / miles covered / calories or just minutes... and just keep improving on that.
Reduce caffeine and smoke; you can stay more focused and energised if you sip green tea or plain lemonade. Try to get active with simple mobility workouts after a long sitting aka mentally tiring day you will feel much better afterwards and even get a better sleep through the night.
Remove all simple carbs from your plate and you are at a much better level... Try to have 4-5 different vegetables and snack on 2-3 different fruits a day. You will stay full and energised for longer.
Breakfast Tip:- Eggs can easily make their way to the gut they don't need bread to slide on... You can add some sprouts & vegetables or fruit later in the day to snack on.
Go Nuts:- Adding a handful of nuts and berries in your daily diet can help you loose fat and gain focus!
Some easy workouts & exercises for both stay-at-home dads and working dads...
Our bodies are superb machines and can learn anything if it comes slowly; we call it adaptation.
Walk To be able to walk and run on two feet is the most beneficial exercise any human can do; so stick to that. You can grab a garmin to count number of steps on daily basis. Mark a weekly goal and achieve it!
Stair climb is another perfect way to burn calories and strengthen your knees. If you have little pains and aches it will go in few days, being consistent is the key to any fruitful outcomes.
Run Comfortable with walking? - Put on your sneakers and start adding small bouts of jogging into your walks. Who said you need to run for 20min flat? Start with 3min Walk and 1min jog and do this couple of times in one go till the time you feel you can run for 2minutes do this for a few weeks and you will feel the difference in your energy levels through the day.
Sample walking:jogging plan you can introduce this 3rice a week with steady state walking on alternate days.
Week 1 - ( 3min Walk : jog 1min ) x 5reps
Week 2 - ( 3min Walk : jog 2min ) x 5reps Week 3- ( 3min Walk : jog 2min ) x 7reps Week 4 - ( 3min Walk : jog 3min ) x 4reps
Play with numbers making more total time into jogging and reducing walking time gradually. It’s fun and challenging for all fitness levels. You can get a progressive 1:1 walk & run plan here for improved health, burn fat, aiming to run a 5km or running a full marathon. Strength Train Most of the Indians like to work a lot and till a later stage in life. You need to keep your machines in good working condition to perform better when you are old. Strength training exactly provides all desired anti ageing benefits to all humans who are generally sedentary. Idea here is again to go slow and steady and make a plan to improve on strength. If you don’t train for strength; introduce this slowly into regime and you will become vigour within weeks.
Sample :- Basic Strength 2-3 times / week
Squats - 2 sets x 10reps with 30sec rest between sets. Pushups - ( on knees or toes ) 2 sets x 10reps with 30sec rest between sets. Supine Bridge - 2 sets x 10reps with 30sec rest between sets. Elbow Planks - 2 sets x 30sec hold with 30sec rest between sets. Abdominal Crunches - 2 sets x 20reps with 30sec rest between sets. Superman Hold - 2 sets x 30sec hold with 30sec rest between sets.
After two - three weeks you can work upon increasing number of sets / reps / time for plank as per your strength levels.
Please note some exercises need to be modified or regressed as per personal levels. It is highly recommended to consult a health professional / coach to get your 1:1 personalised workout regimen here and work under supervision
Gagan Arora
Lifestyle Coach & Celebrity Trainer.
Founder Kosmic Fitness
Garmin Running Coach, India
Revo2lution Running Master Coach
Bosu International Master Trainer
Master Functional Trainer
Ironman Certified Coach
ACSM Personal Trainer
Reebok Certified Group Fitness
Reebok Marathon Trainer
Barefoot Training Specialist
Animal Flow Instructor (Global Bodyweight Training)
REHAB Trainer