Exercises and Workouts Archives - Page 5 of 16

7 Quick Stretches for Stress Relief to Try Now!

One common problem that all of us deal with is stress. These quick stretches for stress relief will help you keep your stress levels at bay.

One common problem that all of us deal with in this ever-changing chaotic urban lifestyle is stress and anxiety. There are multiple reasons behind this stress and anxiety. One of the major reasons for increased stress and anxiety in humans is that we spend more time sitting at our desks and less time doing physical activities. Yes, believe it or not, researches have proved that people who spend eight to ten hours sitting on their desks tend to get more depressed than those engaged in physical labor. Lack of muscle movements increases the flow of lactic acid in our bodies, because of which we feel lethargic and stressed. Here in this article, we are going to share 7 quick stretches for stress relief.

Seven quick stretches for stress relief

What if you spend most of the day sitting on your office table and by the time you reach home you become exhausted. There are numerous benefits of stretching. These seven quick stretches for stress relief will help you keep your stress levels at bay.

Child’s Pose

As the name suggests, this exercise is where people sit in the pose a child is generally seen sitting. It is a very effective stretching exercise. The lower back is a part of the body that holds maximum tension. A child’s pose is one of the best quick stretches for stress relief.

Procedure

It would help if you kneeled on the floor with your feet together and your knees open to create a V-shape.
Then you need to sit back, resting on your butt, reaching towards the heels.
The hands should be placed in front to make sure your chest is lowered on the ground.
Once you bend down, hold for five seconds and breath in deeply.

Seated Spinal Twists

If you feel body pain after sitting for long hours on your desk, you don’t need to get up. These quick stretches for stress relief will help you get over your stress and anxiety.

Procedure

As the name suggests, you don’t need to get up from your chair to perform this exercise.

Sit down on the side of the chair and place your feet flat on the ground.
The right hand should be placed at the back of your seat,
Hold the backrest of the chair with your right hand. The left hand, on the other hand, should be placed on the right thigh. Breath-in by lengthening your spine and breath out by rotating your torso to the right.
It would be best if you repeated the same motion on the other side.

Happy Baby

A happy baby is a yoga position. This is one of the most widely practiced quick stretches for stress relief. If you have recently started having back pain, this exercise will be very effective for you.

Procedure

You need to first lie on your back and lift your knees towards your chest.
After you lift your knees, grab the bottom of your foot.
Then it would help if you pulled your knees in the direction of your chest and armpits.

Lying glute stretch

If you have been sitting still all day, this particular stretch is for you. It moves your lower back.

Procedure

If you are sitting, you need to find a spot to perform this exercise and lie down.
It would help if you crossed your right foot on your left knee while the knees of your left leg are bent down. Also, make sure your feet are placed on the floor flat.
Hold the legs with your hands placed on the back of the knee and bring them towards the chest.
You need to repeat the exercise after every 15 seconds.

Wide-Legged forward fold with chest expansion

This stretch mainly targets your upper and lower body. It is the best quick stretches for stress relief. These exercises are specially designed for those who sit on the desk for long hours;

Procedure

Stand with your legs wide apart.
Hold a towel behind you with both hands.
Breathe in while you roll your shoulders back and down.
Breathe out and slowly move forward. The hands should be moved forward to draw your knuckles towards the ceiling.
For a better grip, you need to place your hands on your hips and bend forward.

Chest Opener Stretch

There comes a time when you badly need a neck release. This is a time when this quick stretches for stress relief become useful. This is a stretch that promotes proper posture and releases tension through your chest. It maximizes oxygen and blood circulation.

Procedure

You need to clamp your hands behind your back.
Squeeze your upper shoulder blades behind each other.
Push through the chest with your spine straight.

Rotational neck stretch

These are the most common and quick stretches for stress relief. When tension starts weighing heavily on you, the neck starts weighing heavily on you. In this scenario, this stretch releases tension and makes you feel easy.

Procedure

You need to lower your chin towards the armpit and rotate your chin.
Your hands should be placed at the back of your head for better results.
Make sure you rotate your chin clockwise and anti-clockwise.
Repeat this step in sets of five to 10 in each set.

Final Takeaway

Therefore if you have a desk job that does not let you get up from your desk the whole day, don’t forget to move your muscles periodically with these quick stretches for stress relief. These stretches keep your body fit and don’t let tension hover over you. It also helps you keep your anxiety at arm’s length. Apart from these exercises, you can also choose to eat fresh fruits that give you antioxidants. These fruits also help you control your stress levels. Remember, you can only work to the fullest of your productivity if you don’t let stress bog you down.

Five-minute strength workout plan just for you!

Scarcity of time is the key reason behind our ill-health. Know how you can strengthen your body by doing a five-minute strength workout plan

Who does not want a fit body? But the problem with today’s generation is we do not have the time we require to invest in having a fit body. Many health experts have designed different workout session plans to meet our busy schedules. The main objectives of these sessions are to achieve the most without having to spend a lot of time. We are all aware that the scarcity of time is the major reason behind our ill-health. In this article, we will talk about how you can strengthen your full body by doing a five-minute workout session.

You must be wondering if a 30-minute workout schedule is reduced to five minutes, will it at all be effective. The answer to your question is yes. When it comes to exercising, it doesn’t matter how many reps you are doing in a day. What matters is whether the exercise is being done correctly or not. If you can do it right, then a five-minute workout is as effective as is a 30-minute workout. And in case you are doing it wrong, even a 30-minute workout won’t help.

Session Plan for a five-minute strength workout

Here is the perfect 5-minute workout session plan for you. We are sure you will benefit from it if you can follow it to the book.

Hindu Squat

Hindu squat is an exercise that helps in building the lower body. You can include the Hindu Squat in your five-minute workout session. It is highly effective in building muscles.

Process

You need to first stand on your feet with your shoulders wide apart.
Remember to breathe in while you are squatting down.
It would help if you made sure that your heels are up in the air and your arms are back for balance.
When you are squatting up, remember to breathe out. Keep your feet firmly on the ground.

Just remember, if it’s a 5-minute workout session, you should not exceed the rep more than 20 seconds.

Pushup

Pushup is another interesting exercise that can be included in the 5-minute workout session plan. If you are concerned about your abs getting out of shape, this is the best exercise for you.

Process

You need to extend your legs and place your hands firmly on the floor.
You need to make then sure your body remains parallel.
You need to slowly lower your chest until it is about 1 inch higher from the ground.

Jumping Jack

Jumping jack is a free-hand exercise. It helps in improving the flexibility of the legs and shoulder muscles.

Process

You need to jump and spread your legs. Clap your hands together.
Jump again and slap your hands on opposite sides while you bring your feet together.
Repeat these steps at regular intervals of 30 seconds.

Burpee

Burpee is an exercise that is similar to the pushup. The only difference is in Burpee, you first stand with your shoulders wide apart and then bend your hips towards the floor in a squat position.

Process

You need to touch your feet down and then revert to your original position.
Your hands should be placed down, and your legs should be parallel to your hands so that you are in a pushup position.
Then instead of bowing down as you do in pushups, you need to get back into the standing position.
You need to repeat this set in fractions of 20 seconds each.

Planks

You need to get into a pushup position and rest your forearms on the floor. Make sure your body is straight, and you are bracing your abs.

You need to repeat this position and hold your body in that position for 20 seconds.

Chair-up

This is an exercise for those who spend most of their time sitting on a chair. It helps you relax your hip muscles and spine.

Process

You need to place your hands and hold the base of any wooden chair. Ensure the chair is a bit heavy and doesn’t get moved by your weight when you place your hands on the base.
Walk your legs forward so that your body is suspended.
You need to lower your body towards the floor then.
Make sure you bend yourself to the extent that your upper arms become parallel to the chair.
Hold for five seconds in that position, and then push yourself upwards again.
Don’t forget to repeat this exercise in sets of 2 to 3 at a stretch of 20 seconds each.

Final Takeaway

When you compile all these exercises together in sets of 20 to 30 seconds, you will see your body showing results. Therefore we can say that your five minutes workout session will include Hindu Squats, which you need to do for 20 seconds in one set, Pushups for 20 seconds in one set, Jumping Jack for 30 seconds in 1 set, Burpee 20 seconds in each set, planks 20 seconds in one set and chair-up 20 seconds in one set. Then it would be best if you repeated these sets thrice, followed by a break of 30 seconds in between.

If you practice these exercises regularly for five minutes a day, we are sure in no-time you would notice a visible difference in your health. You will feel more relaxed and stress-free. And most importantly, if you have a desk job, this 5-minute workout session will keep your muscles active. If you have back pain or have knee pain, these workouts will decrease the intensity of the pain.

Taking five minutes out of a busy schedule is not at all difficult. Suppose you think about the advantages of doing physical exercise regularly in the long run. Spending five minutes with you in a day will not only keep you fit physically but will also keep a check on your stress levels.

Know Why Body Weight Training Is So Very Much Important

Want to shed calories without using an equipment? Try out the best strength training exercises that will help you to get a well toned-body.

There are numerous benefits of weight training. You might like doing cardio or might even like to pump iron, however, you can certainly give weight lifting a try. This is good for you. You will be able to enjoy a stronger body, a much better balance, versatility, mobility, etc.

What Is Body Weight Training?

Bodyweight training is a type of strength training where you do not need to use any kind of weight. Instead of using bulky equipment, this type of training uses the bodyweight that works as resistance for all your body movements. Some of the most common exercises are push-ups, lunges, pull-ups, squats, and planks.

If you are interested to know the benefits of bodyweight training, then you can go through the discussion given below:

1. It Works Across All The Levels Of Fitness

Some workouts are not enough challenging for the fitness buffs and some others are too challenging for the beginners. Weight training is a wonderful mix of both worlds. This is because you can modify it easily depending on the person who is working with it. You can add reps, shorten the breaks, accelerate the pace, and enhance a particular exercise with ballistic movements.

2. This is Quite Versatile

Some fitness fads tend to burn out quickly when the exercisers grow weary of them. The bodyweight exercises comprise of many different elements that include cardio and strength training. These prevent these workouts from becoming stale. Moreover, this also prevents these movements from becoming repetitive for the muscles. This means that you can expect an ongoing progress.

3. It Works Your Core

Working out is much more than just weight loss and better performance. It can help you to build the core strength that can also help you to do everything starting from alleviating the lower back pain to improving your posture. Bodyweight exercises are a terrific way that helps in engaging the muscles, gain critical core strength, and strengthen the trunk of the body. Weight training not only helps in building strength but is also a crucial way that prevents injury and helps in recovery.

4. You Can Do It Anywhere And At Any Time

How many times have you planned to work out and finally come up with an excuse not to do it? But bodyweight training takes out the excuses from the equation. You can do it any time, anywhere, indoors, outdoors everywhere.

5. It Is A Combination Of Cardio and Strength Training

Bodyweight training uses your body weight to get you to the fitness level where you want to be. But contrary to all the beliefs, it does not simply mean strength training. It is true that when you are using your body strength to exercise, you are using your muscles to lift your weight. But you can also include a degree of cardiovascular training.

You can try doing some pushups and lunges and these can also qualify under strength training. In between those exercises, you can do some high knees, burpees, and other quick bursts of cardio. You can also create a bodyweight circuit training routine for yourself, that will strengthen the cardio systems and also strengthen your muscles.

6. Body Weight Training is Also Cost-Effective

The best advantage of bodyweight training is that this is quite a cost-effective option. To do it, you will not need a bunch of fancy equipment. One of the reasons for the growing popularity of bodyweight training across the globe is not because of the results, but because you can do it without emptying your pockets.

You do not need equipment to do sit-ups and lunges. All that you will need to have is an exercise mat and a pull-up bar that will make things quite comfortable for you. If you are low on funds, then bodyweight training is an excellent alternative.

7. You Can Burn A Lot of Calories

Exercises can help you to burn a lot of calories

One of the most important benefits of bodyweight training is that it does involve a lot of strength training and thus this can also help you to burn a lot of calories as cardiovascular training does. But then it is important to understand that you need to do some very intense bodyweight training. These include a bodyweight circuit routine or high-intensity interval training. This training can help you to burn a lot of calories and can also boost your metabolism at the same time.

8. This Is Quite An Efficient Way To Workout

Another incredible thing about bodyweight training is that it is extremely amazing and more efficient than a lot of other exercises. There is a type of bodyweight training that is referred to as plyometrics that can help in improving both your strength and also your cardio fitness levels within a very short period.

This is because bodyweight training uses minimal or no equipment and therefore, you can easily switch from one exercise to the other within a few seconds. Thus, no time is lost in between and it makes things much more intense and helps you to burn calories faster and also helps you to get a good workout. One of the best ways by which you can engage yourself in bodyweight training is doing HIIT or High interval training.

This exercise mainly involves bodyweight exercises and this is like circuit training where you involve yourself in very short bursts of intense exercises with small bouts of medium intensity exercises in between. High-Intensity Interval training almost has no breaks in between and this is physically very intensive. This workout is thus an excellent way that will help you to stay engaged in bodyweight training.

Summary

Bodyweight training is one of the best training that you can do without using a piece of equipment. You can shed the extra calories without putting too much pressure on your pockets. We live in a highly stressful world. In order to be physically and mentally healthy, doing exercises is important. Weight training is something that anyone can do irrespective of their financial status. This is a wonderful mix of weight training and cardio.

Exercise Makes You More Creative: Find Out How?

Want to get creative? Make sure that you exercise regularly and it will help you stay fit mentally and physically.

Exercise is not magic. When it comes to physical and mental transformation, it is the best thing that is available to us. The fitness fanatics have a cultish devotion to what they do. But even people who are aware of the physical benefits of exercise might be unaware of the benefits that regular workouts may have on the mind. If you delve deeper into it, you will be able to find out the benefits.

Exercise helps people come out with new ideas and many researchers consider this to be a proxy to creative thinking. Many people want to develop fiction-writing, drawing, and music composing skills to get their creative flow going. But this is not a very easy task. Exercise not only helps in improving memory but also helps in improving imagination.

Know-How Exercise Helps In Improving Creativity

There is no doubt about the fact that exercise helps in improving creativity. If you want to know in details about how they can do it, you can go through the discussion given below:

Releases Neurotransmitters

Most of you are aware of the fact that exercise releases endorphins that help you to feel good. But these are just one of the four mood-boosting chemicals. These chemicals have a great influence on the creativity of an individual. Apart from endorphins, exercise also releases oxytocin, serotonin, and dopamine that are considered to be happiness chemicals. The more they pump around your body, the better it is for you. It is said that a positive mind frame has a great impact on motivation, general well being, and productivity.

The two of the strongest players in the creativity game are dopamine and serotonin. These neurotransmitters also calm you and also create excitement in you. Calmness and excitement may make you feel that they are opposite, however, this is not the case. These two things together can create a somewhat relaxed as well as an energized state of mind.

When the serotonin levels are down, you tend to feel lonely, depressed, and also anxious. The people who are suffering from chronic depression or anxiety require medication. To keep the levels in check, there are also some natural boosters that you can use to give yourself a pick-up.

When you do cardiovascular exercises your blood starts pumping and this stimulates the production of serotonin. You simply need around 15 minutes of brisk walking to feel its positive effects. You can also go outdoors and team up with one or two of your close friends and then enjoy some time under the sun to get some vitamin D. This will also release serotonin in your body. Dopamine is a procrastinator-buster. If the level of dopamine is high, then it will certainly help you to move past any kind of self-doubt. You will also stay motivated till you get things done.

Grows New Brain Cells

Exercise also helps in growing brain cells within the hippocampus that also plays a very important role in cognitive function. The most important function of the hippocampus is long term memory. But the most recent studies show that if there is new cell growth in this section of the brain, it enables people to imagine new situations and ideas. Neurogenesis is the process of developing new brain cells. This is something that all human beings are capable of doing even when they tend to get lost due to age.

The affiliated studies of the Harvard Medical School also suggest that if there is an increase in the production of neurons in the hippocampus, then it can also help in restoring the function of the brain. The same study suggests that if there is a prolonged depression, it inhibits neurogenesis in the hippocampus by as much as 10%.

There is a strong connection between creativity and mental illness. Neurogenesis ensures that the brain continues to operate at optimum cognitive capacity and this makes all the difference. The question that arises here is how we can supercharge the production of the neuron? The answer to this is that aerobic exercise is the key.

Studies show that moderate-intensity exercises like aerobic exercises, swimming, jogging, power walking yield greater results in comparison to resistance training and HIIT (High-Intensity Interval Training). Again, if you do not like to get sweaty too fast, then these low impact exercises are the perfect way to start.

Exercises That Improve Your Creativity

Some of the best exercises that improve your creativity are as follows:

Yoga

This is a form of exercise that is beneficial for both the mind and the body. It helps you to open yourself up to creative inspiration through movement, energy, and breath.

High-Intensity Interval Training

High-Intensity Interval Training or HIIT is a combination of endurance and resistance training. These boost cognition and memory and also improves creativity.

Running

Runner’s High can do certain magical things for the body. In order to enjoy these advantages, you will simply have to lace up the sneakers and start running on the pavement.

Weight–Lifting

Weight-lifting is not just about picking up things and putting them down. It is much more than that as it requires quite a lot of brainpower as well.

Walking

To a lot of people, walking is monotonous and casual but a study conducted at Stanford says that this casual stroll can improve your creative thinking significantly.

Summary

There are many people interested in doing exercises but there are very few people who are aware of the mental benefits of exercise. If you get into the habit of exercising regularly, it will improve your physical as well as your mental well-being.

Shed your Belly Fat With Zumba

If you want to get a flat tummy, you can join Zumba classes. It helps you to enjoy yourself and lose your belly fat at the same time.

Obesity is quite a common problem today and a bigger problem is belly fat. Some of the most common reasons for belly fat include consuming too much alcohol, overeating, physical inactivity, medications, genetics, etc. There are two types of belly fats. India unfortunately is the third-largest population of obese people after China and the United States.

Understanding How to Lose Belly Fat

Belly fat is stored fat. When you consume more calories, than you need to fuel the physiological functions like digestion and breathing, your daily activities of living, and your exercise activities, it tends to store the fat in the body.

To kill the belly fat, you will have to create a calorie deficit or you will have to take a lesser amount of calories than the number of calories you burn each day. For doing this, you will have to cut calories from the diet and exercise more to burn calories. When you can maintain the calorie deficit for some time, then you start losing weight.

Spot reduction is not possible. You will not be able to target just your belly for losing fat. The overall body fat will have to be reduced. Some of this fat will come from the belly.

Zumba Helps in Losing Body Fat

The cardio exercises for losing weight can prove to be highly beneficial. Apart from cardio, other methods can prove to be highly beneficial for weight loss. One such physical activity is Zumba. This is a very effective method that helps in killing belly fat. You will first have to understand in detail what Zumba is and how it helps in reducing the fat in your belly.

To reduce belly fat, you will certainly have to shed some extra calories. For doing so, you need to practice Zumba. The number of calories you burn in the Zumba class will depend on the age, weight, the intensity of your moves, the level of difficulty of the class, and your gender. According to a study. 19 females between the age of 18 and 22 years burnt as much as 9.5 calories each minute. If you practice Zumba regularly, it will help you to burn belly fat.

Zumba is Considered to be Best for Burning Belly Fat

During Zumba workouts, there are alternate periods of high intensity and low-intensity exercises. This method is referred to as interval training. There are several benefits of interval training. Some of these benefits include improved cardiovascular fitness, improved insulin sensitivity, lower cholesterol level, etc.

It has been found that the steady-state exercises that include the moderate-paced exercises, ensure that your heart rate is fairly even and these burn a lot of belly fat. Some of these exercises include the riding of a stationary bike. Interval training can burn a higher amount of calories. It targets the belly fat stores all the more for oxidation. The steady-state cardio is not able to do it.

Recipes for Success of Zumba

Zumba is quite a fun and effective way that helps in burning belly fat. It is, however, important for you to practice Zumba regularly. It is recommended that depending on the intensity, you should get at least 2.5 to 5 hours of cardiovascular exercise each week. This will help you to lose fat and enjoy good health. It is therefore important that you take at least three Zumba classes in a particular week.

If you are working with your doctor or nutritionist, you will be able to create a proper plan that will help you to burn belly fat. While preparing this plan, you will have to consider your basic calorie needs. With this information, you are able to understand how many calories you need to lose each day and this helps you to find out how many Zumba classes you should take each week.

Here are some healthy tips for weight-loss related to Zumba

If you participate in a Zumba class, it means that you have to get plenty of cardiovascular exercises. Moreover, to meet your goal of weight loss, it is also important to eat healthily.

1. Fill each of your plates with enough amount of whole grains like quinoa, oats, and brown rice.

2. Avoid empty carbohydrates that include pasta, cookies, and white bread.

3. Eat plenty of lean protein that includes chicken, egg whites, fish, tofu, etc.

4. Also make sure that you add plenty of fruits and vegetables to each of your meals.

5. Make sure that you eat every three hours.

This will help in keeping you energetic. It is also important to ensure that you choose some healthy snacks. For example, you can have an apple with nut butter, string cheese, etc. that will help you to stay energized without having to consume a lot of empty calories. Losing one or two pounds in a week with a well-balanced diet and proper exercise is certainly a healthy goal that you can set for yourself.

The Best Way to Do Zumba

The popularity of Zumba has increased a lot in the last decade throughout the world. These days, most of the gyms offer a Zumba class many times a week. You might also find Zumba in your local community center. If you do not have Zumba classes nearby and prefer working out at home, you can also opt for the online Zumba classes. You may also come across the online Zumba videos for beginners. There are Zumba classes available for body toning and weight loss.

The best aspect of your Zumba classes is that you don’t need not have a lot of equipment. You will simply require light-weight clothing, sneakers, and also an optional set of either one pound or three-pound dumb shells.

Summary

Zumba is an excellent way to stay fit and helps you to meet your weight loss goals. You can combine Zumba with strength- training and a healthy diet to get the best results. Though Zumba is one of the fastest and the most effective ways of burning belly fat, you should consult a doctor before you join any classes. This is all the more true if you have been active for a certain period for medical issues.

Lose the Extra Fat While Keeping Your Muscle Mass Intact

If you want to lose extra fat while keeping the muscle mass intact, you should eat the right diet, take proper rest, and do regular exercise.

If you are planning to trim down, then figuring out the secret of preserving muscles while losing fat can be quite tough. But the good news is that it is possible to do so. All that you need to do is to be a little patient and plan in the right way. Losing weight means the number on the scale is lowering.

The total body weight is comprised of fat mass and also lean body mass. The lean body mass is made of muscle mass, bone mass, water mass, tissues, and organs. Therefore, when you lose weight there is a high possibility that you could be losing fat or lean body mass.

Losing body fat while gaining muscles can be a little conflicting at times. It needs somewhat conflicting approaches. The traditional way of losing fat is the deficit in calories versus exercise and diet.

Gaining muscle needs a surplus in calories that helps in the development of new tissues. Muscle and fat are closely linked with each other. It is therefore a little difficult to lose one without impacting the other.

Best Way to Lose Fat

To lose fat, you will have to consume a lesser amount of calories in comparison to the number of calories you burn each day. You will have to exercise regularly. To get rid of fat, frequent physical activity is an absolute must. If you lose weight without any kind of exercise, you will lose both fat and muscles. It is not possible to lose fat in just certain areas of your body. But you will have to work on lowering the overall percentage of fat in the body. It is therefore important to go slowly. If you try to lose weight quickly, it might contribute to muscle mass. It is best to lose a small amount of weight each week for a longer period.

Ways to Maintain Muscles

If you want to keep the muscles while losing fat, it is very important to strike a balance between limiting yourself and also pushing yourself to the maximum. It is important to understand that each person will have a different set of results. Therefore, make sure that you listen to the body and also adjust the workout accordingly. It is also important to prepare a proper eating plan carefully.

To maintain muscles, you will have to follow the steps mentioned below:

Schedule The Time of Recovery

You must give yourself enough time to recover between the workouts. This is all the more true if you are consuming a lesser amount of calories. You should give enough time to yourself between the workouts. You should get plenty of sleep that will help you to get back the energy.

Make Sure That You Do Not Restrict Yourself

Make sure that you do not follow any eating plan that is too drastic or too restrictive. This will be difficult to follow in the long run. It is also important not to over-train. Stay away from all kinds of workout plans that might cause an injury or drain you out completely. If you push yourself too hard, then you might miss out on the workouts due to injury or fatigue. Understand those rest days are important.

Regular Exercise Is Important

A very important aspect of maintaining muscle mass is exercise. Researchers say that the best way to fight obesity is to consumer a restricted amount of calories combined with resistance, endurance, or both types of training for older adults. When individuals follow a proper eating plan and also do a bit of exercise every day, they will be able to prevent the loss of muscles that may be caused due to the restrictions in the calories.

Most of the eating plans consist of about 55% carbohydrates, 30% fat, and 15% protein. More research is being conducted to find out the exercises that are more effective in preventing muscle loss.

Eating Healthy Is Essential

Make sure that you change your eating plan to include healthy proteins and a lesser amount of unhealthy fat sources. Researches prove that older adults have more lean mass and have also lost more fat when they have consumed high protein diets. If you eat healthy foods that help you to stay fit for a longer period, there will be much lesser chances of overeating. Before you start your workout, you should also stay well hydrated and therefore drink plenty of fluids.

You can replace sugary beverages with drinks like coconut water, green tea, fresh vegetable juice, etc. You can also have a light meal that is rich in carbohydrates and easy to digest. Within 45 minutes of finishing a workout, you should eat a meal that contains carbohydrates, protein, and healthy fats.

Including Carbohydrates After A Workout Will Help

Having Carbohydrates after a workout will help in boosting your energy levels. This helps in the process of recovery and also helps in speeding up the process. Carbohydrates also help in the process of recovery and also speeds it up. These carbohydrates also help in replacing glycogen stores that were used for energy at the time of exercise. The carbohydrates that should be eaten after a workout are given below:

Milk
Sweet potatoes
Whole wheat pasta
Fresh fruit legumes
Dark, leafy vegetables
Oatmeal
Grains

Make Sure That You Consume Enough Proteins

The best proteins that help you to gain lean muscles include:

Nuts
Lean meats, such as turkey and chicken
Eggs
Quinoa
Buckwheat
Low-fat dairy products
Beans
Brown rice
Protein shakes
Seafood

Include Healthy Fats In Your Diet

The best healthy fats that can be included in the post-workout meal are:

Nuts
Avocado
Chia seeds
Nut butter
Trail mix
Whole eggs
Dark chocolate
Cheese
Olive and coconut oil
Fatty fish

Summary

We may end up losing a small amount of muscle mass along with the excess amount of fat. You can also manage it with a proper amount of eating and a proper exercise plan. To lose fat, maintain a calorie deficit diet while eating lots and lots of protein, fresh fruits, vegetables, and carbohydrates.

You must set a goal that is real and achievable. Also, keep proper track of your progress for months to come. You can challenge yourself to improve performance and also focus on building strength. Make sure that you are consistent in your approach and also continue to focus on the progress. Make sure that you appreciate the benefits of hard work.