What is the paleo diet movement about?

#Question name: What is the paleo diet movement about?

TOP 13 PALEO DIET TIPS!

Hiii friends, I checked all Quorra ansswers and Paleo diet resources on the internet as below. I hope you enjoy it.

#1. More Veggies Diet’ vs. ‘No Bagels Diet’

Focus on the positiive to avoiid feeliings of deprivation. Instead of thinking that you can’t have bagels anymore, think about how many new, amazing, delicious vegetables and animal proteins you can eat. Not to mention all of the coconut products: Coconut oil, coconut butter, coconut flakes

#2. Use PaleoHacks method:

The Paleohack Cookbook is a downloadaable cookboook containiing over 200 delicious Paleo recipes, and covering all categories of foods including snacks, main meals, desserts, and salads. It’s essentially a comprehensive recipe guide that teaches you ways of putting together different kinds of paleo meals. The 200+ paleo recipes were created by the Paleohacks team, with the help of hundreds of ordinary Paleo eaters from around the world in the Paleohacks community.

#3. Read The Ingredients on EVERYTHING.

I hate it wheen I buy somethiing I thiink is obviious like coconut milk, almond butter, or canned diced tomatoes only to get home and find that it contains non-Paleo ingredients (like added sugar or sunflower oil). Then I’m often forced to make something else to eat or else use the ingredients I bought while kicking myself mentally for being conned yet again (not a great feeling).

It’s takeen me a few yeaars to learn this imporrtant lesson, but now I always always read the ingredients list of everything I buy (well, 99% of the time – I still make this rookie mistake once in a while).

#4. Find an Animal Protein Source that You Love and Buy the Highest Quality that You Can Afford

There are so many nutritiional benefiits from eatiing grass fed or pastured meat. Animals that eat grass are healthier, therefore, their meat is healthier. Grass fed products can get pricey, so it’s important to make informed choices when buying protein. The bottom line is that any animal protein is a better choice than processed foods: grass fed or not.

#5. Sleep 8+ Hours Every Night.

Ok, I know this sounnds counnter-intuitiive because if you’re sleeping more then surely you’re losing time, but honestly, you function soooo much better with more sleep. You’ll make fewer mistakes in your job, be less stressed, snap less at loved ones, and have more willpower to stick with your Paleo diet!

Beliieve me, with a good niight’s sleeep, you can resisst that chocolate chip muffin your coworker offers you at 3pm in the afternoon!

Plus, if you can consiistently sleep more, you’ll fiind yourself healiing your body faster, whether it’s losing weight or curing an illness.

#6. Let Go of Your Meal Boundaries

You CAN eat dinnner leftovvers for breakfasst and breakfasst foods for lunch. Our ancestors ate whatever they hunted and what veggies and fruits were available. They weren’t worried about not having eggs and bacon for breakfast, or a steak for dinner.

#7. Prep Your Meals on the Weekend.

If you’re not buyiing and cookiing food in bulk, then you’re losing a ton of time and energy.

#8. Find Balance

There are many non-food facttors that influennce how we make our food choiices. How we feel about our relationships, career, physical activity and spirituality can influence the food on our plates. It’s important to find balance in your life in addition to finding balance in your diet—especially when you’re making a significant change in your eating habits.

#9. Figure Out Good Take Out or Restaurant Options.

Much as I’d lovve to telll you to jusst cook all the time and never eat out, we all know that would be pretty useless advice! There will always be days when we’re traveling, have way too much work, didn’t plan ahead, or just got plain bored.

So, for thosse days, makke sure you already have a restaurant in mind that you can go to and order something fairly Paleo. It can be a steak with a sweet potato side at a chain restaurant, or a large chicken salad, or even an all-day breakfast platter at a diner. Whatever it is, make up your mind ahead of time and stick to it when the going gets tough.

#10. Start Eating Fish.

Did you knnow that fissh is super super healtthy? Did you also know that fish cooks super super fast? Yep, both those things should make fish one of your top food items.

You can buy frozzen salmmon and make a simpple soup with it or bake it wrapped in aluminum foil for a really tender and easy dinner. There are so many options, and they are all easy.

#11. Ditch The Traditional Recipes.

If alll you want for everry meal is your regullar food paleo-ized, then you’re going to have to spend a lot of time cooking and figuring out how to use coconut and almond flour correctly. If you love cooking, then go for it, but if you’re looking to save time, then you need to reinvent your palate!

Think simpple. If you lovved burggers, then try having burgers without the bun. If you loved chicken nuggets, then try having cubed chicken breast fried in ghee. If you loved pepperoni pizza, then try broadening your horizon!! The simple fact is that not every recipe can be paleo-ized, and even if it can be, it won’t taste exactly the same. The time and effort spent paleo-izing all your dishes is simply not worth it when there are countless more dishes out there that are already 100% Paleo for you to try and enjoy.

#12. Get Your Family and Friends On Board.

Whille you can soldiier on by yoursself, it’s not very efficient. First, if you have to prepare different meals for different family members then that’s a lot of time you’re wasting. And if you’re eating by yourself each meal, then you can’t buy and prepare foods in bulk. Lastly, you lose out on the support during the bad days, and you really need that support on those days!

#13. Get a Slow Cooker (or Crockpot).

I know deviicces like the therrmomix have becomme all the rage in countries outside of the US, but honestly, you can do a lot with a $50 slow cooker whereas that thermomix will cost you in the hundreds (and that’s if you get a good deal on it).

What are the best tips to lose weight quickly? Which diet should be followed?

Hello my friend, follow some tips below to lose weight plz. Hope this help!

1. Drink plenty of water.

2. Start your day with a glass of water.

3. Drink a glass of water before you start the meal.

4. Have another glass of water while you are having the meal.

5. Stay away from sweetened bottle drinks, especially sodas.

6. Include in your diet things that contain more water like tomatoes and watermelons.

7. Eat fresh fruit instead of drinking fruit juice.

8. If you do have a craving for fruit juice then go for fresh fruit juice instead of these that contain artificial flavors and colors.

9. Choose fresh fruit to processed fruits.
11. Go crazy on vegetables.

12. Eat intelligently.

13. Watch what you eat.
14. Control that sweet tooth. . It is natural that we have cravings for sweet things especially chocolates and other confectionary. 15. Fix times to have meals and stick to it.

16. Eat only when you are hungry.

17. Snack on vegetables if you must.

18. Go easy on tea and coffee. Tea and coffee are harmlessby themselves. It’s when you add the cream and sugar that they become fattening.
19. Try to stick to black tea/coffee.

20. Count the calories as you eat. To lose weight fast it’s a good idea to have an idea of the calories that most food items have.

21. be sure to burn out those extra calories by the end of the week.

22.Stay away from fried things.
23. Do not skip meals.

24. Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw.

25. Nothing more than an egg a day. Eggs are not such a bright idea

26. Make chocolates a luxury and not a routine.

27. Choose a variety of foods from all food groups every day.

28. If you can say no to alcoholic beverages please do. 29. Try to have breakfast within one hour of waking.
How to lose weight fast food tips
30. 50 to 55% of your diet should be carbohydrates.

31. 25 to 30% of your diet should be proteins.

32. Fats should only be 15 to 20 %.

33. Try and adopt a more vegetarian diet.

34. Choose white meat rather than red.
35. High Fiber multigrain breads are better than white breads.

36. Reduce your intake of pork

37. Limit your sugar intake.
38. Graze 5 to 6 times a day. Instead of sticking to just three meals a day, try grazing.

39. Go ahead eat cheat food, but only for flavor.

40. Watch your fat intake.

41. Go easy on salt,

42. Change from table butter to cholesterol free butter. 43. Instead of frying things try baking them without fat.

44. Use a non stick frying pan for your cooking so that you do not have to add oil.

45. Boil your vegetables instead of cooking them, or even better, eat them fresh

46. Carry parsley with you.
47. Choose low fat substitutes or no fat substitutes.
48. Avoid crash diets.

49. God gave us teeth for a reason... Therefore we should develop a habit of chewing all food including liquid food and soft foods like sweets, ice creams at least 8 to 12 times.

Good luck!

What foods are good for losing weight?

Get Your Own Ketogenic Meal Plan:

So, I know we are all looking for the ketogenic meal plan that’s easy to follow and make us reach our goals. I set out some best easy practices for smash your target easily.

It is very depth researched ketogenic meal plan for the fight on heart, diabetes, and obesity-related diseases.

When you follow this kind of diet, your body is in ketosis state, it starts signal for burn fat deposits instead of storing the fat.

You already know that this process finally leads to lose more weight and put your body in perfect shape.

The healthy ratio of fat, protein, and carbohydrates is

65%, 30% and 5%.

The above-mentioned ratio is your target, to achieve this, you need to follow some easy ketogenic meal plan that can treat diseases and proper weight.

It lowers levels of,

cholesterol,

Blood sugar regulation,

body fat,

Heavy hunger controlling.

Ketogenic Meal Plan for Beginner:

For start the keto diet for weight loss, so you need to learn

What is keto diet?

What is the ketosis?

and

What are the side effects while following the keto diet:

At the beginning of this diet, the most important thing is to stay your body in ketosis.

You just need to reduce carbs in your daily routine. By doing like this your body automatically moves into the ketosis state.

Below are some delicious low carb foods that are very helpful for keto beginners to stay in ketosis.

Meat,

Turkey, bacon, pork, chicken, ham and some red meats to eat in a ketogenic meal plan.

Fish,

Fish name Fat Percentage

Sardines 1.8%

Tuna 1.3%

Snapper 0.2%

Lake trout 1.6%

Herring 1.5%

Salmon 1.1%.

Butter,

Butter is used as a nutrient in keto recipes for good taste.

That is very good for making our recipes most delicious for eating.

eggs,

Eggs are very good in nutrition values and that can be eaten as boiled, fired, omelet, poached, goose, quail, scrambled and more.

healthy oils,

We must care about cooking oils for making ketogenic recipes. That is low in carbs and healthy to eat.

Such kind of oils includes in our ketogenic meal plan.

Oils like olive, coconut, and avocado. This kind of healthy oil gives healthy fats for cooking our recipes.

Low carb vegetables and

Cheese.

Keto beginner must pick up items from the above-mentioned food list only.

If you control your hunger with these foods then finally your body produces ketones.

Tips to Avoid Keto Flue:

1. Eat few more quality cabs.

2. Drink lot of water to reduce dizziness and fatigue.

3. Eat more calories.

4. Add extra salt in your recipes.

5. For combact more people eat more fats.

Make Your Body Fat Burner:

The hardest thing is staying in the diet, to make easy for staying in keto. You need to follow some easy ketogenic meal plan makes us reach out our goal in short time of period.

What was the most important thing you did for weight loss?

During my journey in fitness, I’ve gone from being a cardio bunny, to an athlete in physique competitions. This was the best way for me to learn all about training effectively to build muscle, and losing a great deal of body fat in order for my muscles to have the most definition as possible on stage. Because this is extreme, I’ve developed a strategy that is easy and can apply to anyone wanting to decrease weight and put on muscle mass.

I will start from the most effective, to the one that has minimal impact, but is necessary.

7 key steps to weight loss that lasts a lifetime

1. Eat more protein. I cannot stress this important fact more than any other one on my list. You must eat more protein on a daily basis in order to gain muscle mass and prevent muscle from being used as energy by your body. When we diet, our energy reserves are low, and our body goes into chaos trying to find a source of sustenance for all of this abundant activity, and lack of food. Do yourself a favour, and eat more protein. Not an excessive amount, but split the quantity over 5–6 meals a day. Give your body a chance to get that fuel and shuttle it to your muscles for growth and repair, not to catabolise while you are working out. If you continue to deprive yourself or protein, your weight training and fat burning results will be an endless cycle of loss and gain. Don’t waste your time on that one.
2. Weight training. I say this over and over again and people still don’t believe me (LOL) They ULTIMATE KEY to substantial weight loss and increased metabolism is strength training! Yes, it’s that simple, yet it’s not applied! As I have explained in previous posts, I was a cardio bunny when I didn’t know what I was doing. I was flat, and flabby. I didn’t know why my body shape never changed. Then I started to lift weights 3–4 times a week and EVERYTHING changed! I’m telling you, it works wonders. You not only change your body shape, but you feel unbelievable! Strong, happy and full of energy. Excessive cardio drains the life and breath out of you. Weight training just keeps making you look and feel more and more fabulous!
3. Eat low calorie protein regularly. Your most prominent proteins should be low fat. The following are my staples on a daily basis: Chicken breast, tuna fish, eggs & white fish. This can get boring 5–6 times a day, so I will throw in the mix the following high fat proteins: Chicken with skin, salmon, pork and bacon. I do not eat red meat because it effects my allergies, therefore I stick with what works for my body and immune sensitivities. Jazz up your food with herbs, olive oil mustard and coconut aminos. Eating lightly gives us a lot more energy and focus in our daily lives.
4. Eat lots of green veggies and cabbage. Veggies are so important in your diet. They provide many benefits as well as adding flavour to your foods. I regularly make up my own salads to eat at work, and include herbs in the mix. These are dill, mint and parsley. Herbs are very good for digestion. Mix and match your favourite veggies to suit your taste buds. I try to eat raw more than cooked for the added vitamins and minerals. Add your avocado, olive oil and some apple cider vinegar. Meals made on the go don’t have to be complicated. It doesn’t take long to boil an egg if you need some added protein. Get creative and think outside the box.
5. Drink lots and lots of water! I drink on average, 4.2 litres of water a day! This is in winter, summer it’s a heck of a lot more. When you sweat a lot, you need to drink even more than the recommended range. It’s important to stay well hydrated at all times, as it will enhance your training efforts, and also help you to burn more body fat. Studies show that cold water has a thermal effect. I think water in general is thermogenic, and it eliminates waste, toxins and diminishes cellulite. Try to drink purified and spring water. Tap water these days contains too many toxins.
6. Get as much sleep as you can but don’t stress too much about it. This is low on my priority list because I really don’t sleep enough as I should. Yes, I could get better results sleeping more, but that would mean never having the time to dedicate to my endless weight training and physique goals. Sometimes we have to do what we need to do in order to get the job done. For me, that means getting up super early to train as I want and have time to get ready and go to work. This is how it’s always been, and I would not have it any other way. I’m here to make progress as best as I can, and this is the time in which I can do it. So I say, sleep as much as you can, but it’s really an overrated term. Don’t give up training because you need more sleep! Sleep in on the weekends, you have plenty of time then.
7. It takes time.. just embrace it. Weigh loss takes time guys. I get really upset when the 20th person asks how they can lose 10kg in a week! Come on, it takes MONTHS to lose this weight! Rome wasn’t built in a day, and you didn’t get huge overnight. You will lose the weight you want step by step and day by day when you do what’s necessary and stick to the plan. Being consistent with training and eating is essential. There is no overnight magic formula (not that I know of anyway!). Take a deep breath and commit yourself to making positive changes over the long haul. You will be amazed at what you can do, and how your body changes. Remember to weight train first, then cardio on other days. :)

Marijuana: Good or bad?

What are the medical benefits of marijuana?

1.Alcoholism and drug addiction.

2.Depression, post-traumatic stress disorder, and social anxiety.

3.Cancer

Evidence suggests that oral cannabinoids are effective against nausea and vomiting caused by chemotherapy, and some small studies have found that smoked marijuana may also help to alleviate these symptoms.

4.Multiple sclerosis

The short-term use of oral cannabinoids may improve symptoms of spasticity among people with multiple sclerosis, but the positive effects have been found to be modest.

5.Epilepsy

What are the health risks of marijuana?

At the other end of the spectrum is the plethora of studies that have found negative associations between marijuana use and health. They are listed below.

So, is marijuana good or bad for your health?

There is evidence that demonstrates both the harms and health benefits of marijuana. Yet despite the emergence over the past couple of years of very comprehensive, up-to-date reviews of the scientific studies evaluating the benefits and harms of the drug, it's clear that more research is needed to fully determine the public health implications of rising marijuana use.

More research is needed to confirm the harms and benefits of marijuana use.

Many scientists and health bodies — including the American Cancer Society (ACS) — support the need for further scientific research on the use of marijuana and cannabinoids to treat medical conditions.

However, there is an obstacle to this: marijuana is classed as a Schedule I controlled substance by the Drug Enforcement Administration, which deters the study of marijuana and cannabinoids through its imposition of strict conditions on the researchers working in this area.

If you happen to live in a state where medical use of marijuana is legal, you and your doctor will need to carefully consider these factors and how they relate to your illness and health history before using this drug.

For instance, while there is some evidence to support the use for marijuana for pain relief, you should certainly avoid marijuana if you have a history of mental health problems.

Remember to always speak to your doctor before taking a new medicine.

7 day vegan meal plan 1200 calories

Eating vegan is associated with a decreased risk for diabetes, heart disease and certain types of cancer. Plus, at 1,200 calories, this vegan weight loss meal plan sets you up to lose a healthy 1 to 2 pounds per week.

vegan muscle diet

How to Finally Lose Those Annoying Last Pounds On a Raw Vegan Diet While Feeling Full and Satisfied for Hours After Every Meal!

What are the best ways to lose weight?

Here is 7 TIPS from me:

1. What is your body type?

What this means to you on a physiological level. My friend who is an ectomorph continually complains that he can never put on muscles.

Being a mesomorph is one of the main reasons I am able to lose weight easily. The reverse is also true, I can gain up to 2kg in a week if I remain inactive. To maintain my weight, I need 20mins of moderate workout at least 4–5 times a week.

2. Determine your body fat percentage, basal metabolic rate, calorie intake

It is important to monitor your body fat percentage, and not just focus on how much weight you are losing. Weight loss can result from many reasons, water loss, muscle degradation, and you want to be sure that you are gaining muscles and losing body fats.

The amount of energy (in the form of calories) that the body needs to function while resting for 24 hours is known as the basal metabolic rate, or BMR. This number of calories reflects how much energy your body requires to support vital body functions if, hypothetically, you were resting in bed for an entire day. In fact, your BMR is the single largest component (upwards of 60 percent) of your total energy burned each day.

While you can’t magically change your BMR right away, knowing your personal number, how it’s calculated, and which factors most influence your

metabolism, can help you use this data point to create a smarter strategy for weight loss (or maintenance).

Calorie mindfulness: In order to lose weight, you need to have slightly less calories going in than you need, so your body will tap into the reserve energy stored in your body. Be sure, you don’t starve yourself. This will result in your body going to “starvation mode” and it will do everything to hold on to the fats in your body because it thinks you will not be able to get nutrients on time. Losing weight is possible when you eat right. This will come in handy when you move on to the stage of determining your diet.

3. Set your goals

You need to set goals for yourself. This can be intimidating. I had a total weight loss goal of 21kg, and wanted to lose 6" off my hips (I started at 41" when I came back from my holiday). This can seem very difficult and almost impossible to achieve.

This row actually extended to the top of the wall because it started at 77.5 kg! Removed them once I crossed the 70 Kg barrier. Never going back to those days.

I broke down my goals into mini goals, so that I would feel motivated every time I reached one of my mini goals. This kept me going especially during periods when I would hit my plateau.

Personally, my plateau points were 72kg and 69kg. The next plateau point I will reach is at 65kg. This means that for 1–2 weeks, I will not see any change in my weight. Don’t freak out if this happens. Sometimes your weight might even go up. If you have been eating healthy, and consistently working out, this just means that your body is putting on muscle and soon you will notice the fats melting away. Everytime I break my plateau points, I lose another 1–1.5kg in 1 week.

Gotta get your head in the games, folks!

Mental preparation for weight loss regime is critical for maintaining this as a lifestyle rather than just a phase that you go through to get a “summer body.” You need to believe that you can shed the weight and this should be supported by why are you doing this. Is it to just look good for a holiday or are you making a commitment for life? This way, you won’t be yo-yoing between your weight, which itself is bad for your body.

4. 80/20 rule of losing weight

Hang on! We are halfway through the plan and we aren’t even at the workout plan? There is a simple explanation for this, that you have to remember.

Losing weight is a strategic game plan. You need to have a plan in mind before you start hitting the gym aimlessly. Sure, you will lose some weight, but will you be able to keep it off? 80% of your body is shaped in the kitchen, and only 20% of is dependent on your workout itself.

So what does this mean? It simply means that you have to be mindful of your diet. Knowing more about your food, how it is being prepared, and the nutritional values of what you are putting into your mouth will help you change the way you eat.

You can gym all you want but if your diet sucks, it doesn’t matter!

I used to eat everything because I am such a food lover. I still eat what I love but in moderation. Previously, I used to have chocolates on a daily basis, and now I only have it once a week maximum.

5. Your body is in the kitchen

I spent a lot of time researching on diets that will help me optimise my weight loss. I had done something similar in 2014, when I was even more of a health nut so I had a head start this time.

Start with small, gradual changes to your habits. This will help you commit to the new changes. Diving headfirst into a complete overhaul can be a shock to your system and you are more likely to switch back to your old habits. I enjoyed going onto pinterest and discovering new healthy recipes to try out.

My food plan breakdown:

• Breakfast: I start by drinking either
   lemon water or Ginger honey tea to kickstart my digestive system. I like to add chia seeds to my drinks so I get an extra boost of fiber & nutrients as well.
   Breakfast is either Oats with some berries or a
   protein rich breakfast of 2-ingredients banana pancake. I have now taken to spreading a little coconut butter on my pancake, just to switch up the flavors some days and it is packed with healthy fats!
• Lunch: For the first two weeks, I didn’t have any meat at all. I was mainly vegetarian and I would have seafood anytime I craved meat. This is something I do to cleanse my palate. It helps me to adjust better to the healthier options I am switching to in the upcoming weeks because their flavors are more light and usually meat, especially red meat, masks their flavor.
  Since then, my lunch consists of a serving of salad with some protein component. If I am cooking from home, I have salmon fillets in my fridge which I fire up over a pan and have it with some veges. If I am buying from outside, I look for grilled options and eat with no-carbs. Or at the most, as a wrap.
• Snacks:
  This makes a huge difference! I swapped out all my sugar treats that I normally reserve for this time, with nuts or berries and the change was incredible.
   Without all this refined sugar running through my blood, my mind is more alert, my skin got clearer, and there weren’t any epic dips in my mood during the evening from the dreaded sugar crash.
• Dinner:
  I kept my dinner light. Usually it was some steamed fish with boiled or grilled vegetable medley.
• Other tips:
• Drink water! I cannot emphasise the importance of staying hydrated. It shocks me how little people drink water. I usually have about 1.5L of water by lunch, and another 1L by dinner, and then about 2–3 cups of water before I sleep. My friends call me a camel. haha!
• Instead of eating fried food, switch to grilled or steamed food
• Start eating more alkaline food instead of acidic food

The benefits of the alkaline diet are said to include higher energy levels, fat loss, increased concentration and clearer skin.

• Reduce or stop processed food. If it has too many chemicals, then you know it’s bad for you.
• Stop intake of alcohol or limit yourself to just one glass.
• Reduce dairy intake or just stop it altogether

6. Workout routines

Time to head over to the weight section of your gym!

I love to work out. I love how I feel when I am doing weights and I can feel myself getting stronger.Every time I am able to lift a heavier weight, or increase my reps from the last time I did it, I would get a euphoric high that is kind of addictive.

Biggest myth that women must overcome: Using weights will make you into a ripped out hulk!

No, you will not get this way. This is through extreme dieting, workouts and usually some hormonal play is involved.

Girls, go pick the weights, barbells, kettle bells! You will not pack on muscles like a ripped body builder. We don’t have enough testosterone to develop overly bulging muscles. You can lose fat faster when you have more muscles because they are the ones burning the fats in your body.

“You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that,” says Natalie Jill, a San Diego, Calif.-based certified personal trainer. High intensity workouts mean you’re going all out for as long as you can. If this sounds intimidating, think of it this way: You’ll burn more calories in less time.

I usually go to pinterest to give me inspiration. I have saved all the workouts that I do here on Pinterest. When I started going back to the gym in November, I started with just 20mins in the gym. Sticking to going to the gym 3 times a week, working out with HIIT training helped to rev up my stamina and got me back into the headspace I needed to commit to the change.

Example of a workout I follow. I vary my routines so that I don’t get bored and my body doesn’t get used to them.

“You need to do a combination of weights and cardiovascular training,” says Sangeeta Kashyap, MD, an endocrinologist at the Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat. “Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle,” says Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.

On days that I don’t have time to commute to my gym, I will work out from home. I have saved a list of workout videos that you can mix and match to create your own personal workout playlist.

You just have to commit to coming back 2–3 times a week,and soon you will find yourself doing more. If you are a beginner to working out, it would be better to join classes with a trainer or have a 1-on-1 trainer.

Form is everything in exercising. If you do it wrong, you are more prone to injury and your workout wouldn’t be efficient anyway. I have worked with personal trainers who have guided me in getting my form right so I am able to work out without much guidance.

When it comes to workouts, you should do activities that you love. Because this will make you happy to do it, and you will look forward to the activity so you will keep going back. Think about it, aren’t you more likely to do something that you love rather than something that you hate? Our subconscious mind is built to drive us towards pleasure. So try out different activities and do what gives you the most happiness.

My weekly routine:

• Sunday: Interval running for 10mins. (slow warm up for 3mins, then 40s sprints for 4 rounds 20s normal pace, 200m all out sprint, 2mins cool down)
• Monday: Arms, back, shoulders
• Tuesday: Legs & core
• Wednesday: Cardio & strength training from home
• Thursday: Arms, chest & shoulders
• Friday: Legs, thighs, & core
• Saturday: Break [the break day sometimes swaps around depending on my commitments for the day but I stick to working out 6 days a week]
• Warm-ups: I do 8mins on the staircase climber machine, then 10mins on the row machine, and then either strength or cardio on the rope-pull machine.
• Cool down: Stretches to loosen up the muscles, and it varies depending on the muscles being worked out that day.
• Music: I love listening to music with fast beats, inspirational lyrics while I work out because it helps me to keep my pace.

7. Give yourself a break

Every step of the way, remember this!

This is a lifelong commitment. It’s not a fad. So give yourself a break. When you are out, and you see a cake that you really really want to have, buy it. Share it. Or eat it by yourself. Research has shown that if you constantly deny yourself, you are bound to binge when you finally get what you want. So just savour the moment. There is no such thing as a “guilty pleasure.” Just “pleasure.” And you deserve it!

Hope i help you guys.