9 Hacks for Exercise

Your body defines your character. The more fit you are, the more happiness you feel from within. But we have an inherent laziness within us; be it with work, studies or starting anything new. The laziness gets magnified when it comes to hitting gym and starting off a fitness regime. In my case, or in most of the cases the today gets postponed to tomorrow and then tomorrow never comes. Rather than seeking for willpower, you should create it. Here are some techniques I followed to get myself motivated and get things going:

1)Friend:- fitness buddy

Find friends who are fitness enthusiasts. It is psychologically proven that we work better when in company of people sharing similar interests. Same goes with fitness as well.

2)Who you want to be like:-

Keep a poster of your fitness idol. This keeps you alert and aware about your goal and where you stand currently. My motivation has been Arnold Schwarzenegger and his picture is always there taking care of my fitness.

3)Buy clothes:-

Buy clothes you aspire to fit into. The mind hence keeps alarming you about the money you spend on those and hence pushes you towards getting thinner.

4)Public event like marathon:-

Always take the initiative to participate in various marathons going on in the city. I have participated in  4 marathons in past six months.

5)Make commitments:-

Make fitness commitments to people closest to you. They will give you feedback every time they see you and this helps you be in a good shape. I had a habit of letting people know about my fitness plans so that they were always inquisitive about my routine every time we met.    

6)Music:-

You will workout more if you listen songs you like.  

7)Workout at home:

It may be more comforting for some of us to do exercises at home like push-ups,Surya Namaskar, Plank, Ropes etc. They don't require special equipment.

8)Make a Wish-list.

“Everything is first created in mental plane then only created in physical plane”, at least for positive thing :). Making a wishlist of the things you wish to do after losing weight and imagine the joy of accomplishment.  

9)Watch & Read:-

There are lots of videos available to improve your fitness.

Here are some of the best you tube videos and channels.

• Arnold’s blueprint:  Best fitness advice
• Sergi constance
• Bodybuilder.com : you tube channel has all variety of videos from the best fitness trainer in the world.
• Read my post on benefits of exercise and others .

Hope these tips help you start your fitness momentum . Be fit and have fine life.

Benefits of Exercise ?

“Week without Exercise makes one WEAK! “

Really, does exercise only help reduce weight or  make one physically strong ?

Well then, why world’s greatest mind like Mark Zuckerberg who workout at least three times a week, Sir Richard Branson swim daily in his private island, Anil Ambani run daily in morning & always inspire other people by taking  initiative in marathon, Bill Gates spends time on treadmill,Warren Buffett even in his old age never misses morning  exercise. There are thousands of successful businessmen, artists, actors etc.They  all do exercise, just to get physically strong ? I don’t think so.

Exercise doesn’t make you only physically  strong , but also mentally, emotionally and spiritually strong.This is holistic approach toward one’s life.

1. Endorphin's: exercise releases endorphin's.

Which is used by brain and neural system to do  physiological functions(stress management,react to given situation, depression mood related problem ).

Five percentage of total population face mental illness like stress, anxiety,hypertension etc. In next 10 year it is only going to increase, maximum peoples illness can be cured with the help of half an hour daily exercise( well some people definitely need doctor  :) ) .

2. Exercise doesn’t makes you only look younger but also makes you feel naturally younger irrespective of your age.

3. Concentration: Because of morning exercise, activeness & positiveness increases which help to focus on your work more efficiently. Even though your daily life, in your office/commutation one goes though different level of stress, but an half hour of morning exercise will help you maintain positive approach/attitude towards everything.

4. Positive: it helps you to be more confident and increases positive mindset.

Daily  exercise does not mean you have  to become Mr. Olympia or Miss world. It simply means best version of yourself and  I am  sure  exercise will definitely help you  to be  one :) . It will make your today better than yesterday :) .

If you are thinking when one should start doing exercise then remember the following.

Yesterday has gone

Tomorrow is yet to come

you only have today. So start from today.

If you don’t have time for exercise then you'll have time for illness (physical, mental,emotional)

  Thanks for reading :) .

Simple Dieting Tips For Busy People

“One cannot think well, love well, sleep well, if one has not dined well.”

― Virginia Woolf, A Room of One's Own

This post is dedicated to all friends who are busy in study, job, work etc .

Our diet is fuel to our body. It goes like “it does not matter which car you have; unless you put fuel in it, it can’t run”. If you always use bad fuel then it will eventually cost you car’s life. Same applies to your body except that you can buy new car but not new body. In this article, I am going to discuss about how to maintain DIET. I had personally asked questions to many people particularly students in campus about the issues faced while dieting. After getting feedback, in this article I would like to suggest some solutions without disturbing your busy schedule.

1. Always keep a water bottle with you : In your busy time,

you forget to drink water (lectures, study etc) , so if you have bottle then not only you drink water but also help your friend drink water. What is the significance of water ?

2. Green tea: It just needs hot water and green tea bag. what are Benefits?

3.Dry Fruits: dry fruit like almond is very good for health. Couple of almonds can be kept in milk or water at night and you can eat them in the morning.

4) Sprouts: like Green gram, pea and soya bean. Before going to sleep you have to put beans in pot then pour water (keep for at least 6 hours) . In the morning, sprout will be ready. They are not long but healthy for body. Peas take more time than green grams.

5) Milk: This is easily available it should be included in your diet.

6) Egg : If you are a non-vegetarian, then this is the best and cheap source of protein. If you don't have any cholesterol problem you can eat couple of eggs including yolk (yellow part) it

contains important nutrition for our health.

7) Dates : couple of dates a day keep doctor away.

8) Fruits: apple, banana, grapes etc should be in your diet.

9) Honey : you can replace sugar by honey.

honey vs sugar .

10) For dinner, Instead of eating heavy meal or item like pizza, you can take juice or eat fruits or light meals.

“Cakes are healthy too, you just eat a small slice.”

― Mary Berry

So friends which tips are best suited for you ? or may be you would like to share new one :) .

Thanks for reading! :)
Have a healthy diet and healthy life.

How I lost 13 kg in two months (86 kg to 73 kg)

Hi everyone,
I am Pradip Tivhale, I had reduced my weight from 86 to 73 in two months that is 13 kg!!! Well, fat people don’t like to take single photo. So I didn’t take photo, I cropped my fat cover photo from group photo. My friends told me I should share my experience so here I am sharing what I had done in those 2 months. I am blogging first time but I am doing my best, So if you find anything difficult to understand, please ask, I would love to help… :-) 1. Diet:- It is one of the most important things for fitness. I always followed heavy breakfast followed by 3-4 small meals. All my meals contain large quantity of protein. I used to drink 3 green tea a day and had avoided all sugar based products. Six days a week I went to gym. I had done meditation for peace of mind and visualized daily that I am gonna be FIT. i. Protein: It is one of the essential nutritions not only for weight loss but also for building muscle. Protein consumption makes you feel full. We should consume (0.8 * weight in kg) gram of protein in a day. If you are doing one hour or more exercise, then you may need around (3 * weight in kg) gram protein. Excess non-veg protein have some side effects like kidney stone etc. I am also non-veg. Veg don't have any side effect as far as I know but costly. ;) ii. Green Tea: Many fitness enthusiasts talk about green tea (lemon/honey). It has antioxidants which make you feel fresh. It also helps to improve your metabolism. iii. Reduce the carbohydrate: Small chain carbohydrates like sugar make you fat. iv. Fats: Not all fats are responsible for making you fat, only trans fat. So we can take healthy fats from dry fruits, fish, my favorite avocado etc. You can consume limited quantity of dairy products. These fats in suitable quantity are essential for daily need. v. Complex carbohydrate: My favorite Oats!!! Well this type of carbohydrate releases slow energy so you don't feel hungry for long time. vi. Number of meals: Rather than 3 full, I always prefer 4-5 small meal a day. 2. Water:- I have placed this as a different point from all other diet because I think this is one of the most important parts of our diet. Experts suggest that we should drink 2 to 4 liters of water, It not only helps for digestion, maintaining body temperature, but also helps you maintain weight. 3. Exercise:- I used to go for gym daily except rest day. I had kept fixed schedule for exercise. Half an hour work on warm up and running, next half an hour on intense workout for a particular organ like chest + shoulder one day, abs + legs another day. As our body needs 48 hours to relax, always avoid two consecutive days on same organ. 4. Sleep:- My sleep time is also fixed. I take continuous 7 hours of sleep daily. 5. Meditation:- I had meditated daily for 15 minutes. It helped me stay positive and find peace of mind. 6. Visualization:- Daily couple of times I used to visualize and affirm that I will become fit, so I have kept Arnold photo in my room for motivation. Visualization depends on

• Frequency
• Duration
• Intensity

While reducing weight, I had studied about food, nutrition and exercise. I would love to share with you my thoughts in detail via this blog every fortnight :)

Thanks for reading.