Easy Health Tips For Girls

My motive is to write this blog to inspire more girls for fitness. After exploring & taking views from some girls, I reached to a conclusion that maximum girls are not able to go to the gym & maintain a high costly diet due to lack of time & money.  So, they want something easy way possible to stay healthy & fit. I made a reliable work outs & diet chart which they can do at home easily. There is no particular time for Exercise. You can exercise in the morning or in the evening. There is nothing like good time or bad time. It is completely upto you girls. I understand you all are busy in colleges & jobs but believe me 1 hour of intense work out is enough. Focus on diet more than work out.

WORK OUTS-

JUMPING JACKS- It is one the simple & hardcore exercise which can be done at home easily. Beginners can do 15 reps/ 4 set so in total 60 jumping jacks. Take 30 seconds of break in between every sets. It burns fat from your arms, back, belly & legs. 

ROPE JUMP- It is proven that Rope Jumps burn more calories than any other work outs. In 1 hour you can burn around 1500 calories. I would say all girls must learn Rope jump, if you can't do then you can go for Jumping Jacks. Do it 25 reps/ 4sets.  30 secs break in between each sets. Gradually increase your reps. 

PUSH UPS- It is one of the best exercise for Chest & Arms. It can help you to increase strength in you arms. I know at first it would be bit tough for you but practice can make you perfect. Beginners can take support of their knees. Do 8-10 reps/ 4sets. 

HIGH KNEES- It can help you to target and strengthen your inner thigh and outer hip areas. However, as your body works to maintain balance on the standing leg during the exercise, you can isometrically tone your calf, quadriceps, hamstrings and buttock muscles on the standing leg. Do 15- 20 reps/ 4 sets. Take 30-40 seconds of break. 

MOUNTAIN CLIMBER- Burns high calories. One of the hardcore workout. It is very good for upper body & lower body as well. It gives you strength to your arms, shoulders & chest. It burns more fat from your lower abs. Mountain Climber develops your core. Do 10-15 reps/ 4 sets. Take 30-40 seconds break. 

SQUATS & SQUAT JUMPS-Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the hips and thighs. Squats are also a versatile exercise. Squat jumps are more effective than usual squats. It burns more calories & increase your explosive power. Do 15-20 reps/ 4sets. Take 40 seconds break. 

CRUNCHES & LEG RAISE- Crunches are exercises you need to do if you want lose belly fat.The crunches are mainly just a core working exercise and burns less calories comparatively, but they move in a controlled manner. It is for upper abs at the same time Leg raise exercise is for lower abs. It burns fat from your lower belly part. Do 20-25 reps/ 4 sets. Take 30 seconds of break. 

PLANK- Best exercise for core & back. It helps in increasing body balance & strength in your arms. If you have pain in your lower back then do it everyday. You can feel the difference after some days. Very good for backbone. Do it daily for at least 60 seconds. 

VACUUMING OR KAPALBHATI- It is an important breathing exercise. It helps in improving immune system and other health benefits like skin glow, bone strength, release stress & anxiety. Good for weight loss. Do it regularly for 15 mins. 

DIET CHART-

As I have mentioned before that 80% nutrition & 20% exercise. Many girls want a diet plan which should be tasty & healthy. According to Science we should have 5 times but in small portion to increase our metabolism. After leaving bed drink 2-3 glass of warm water. Warm water helps to cut belly fat & very good for digestion. 

BREAKFAST- Chapati + any curry+ 2 egg whites. Upma, Idli, Oats. Breakfast should be heavy because it will help in providing energy for entire day. 

BRUNCH- Any fruits like Apple, Orange, Cucumber(Mandatory) it's good for digestion & Sugarcane juice . You can make fruit smoothies. Summer is here so you can make Watermelon juice, mango smoothie etc. 

LUNCH- 1 spoon Rice or 2 Chapatis+ any Pulses(mandatory)+ Chicken breast or egg or fish+ Curd Salad(Mandatory). Vegetarians can have Paneer or Soya chunks. Lunch should be less than breakfast. 

EVENING SNACKS- Popcorn without salt, Peanuts without oil, Almonds, Cashews(NOT FRIED), Walnuts. You can pick any of these with GREEN TEA. 

DINNER- 1 Chapati+ Any curry like paneer, soya chunks, Chickpea curry. Pulse would be much more better+ Salad(Not Mandatory). Dinner should be very very less. For Dessert you can have 2 pieces sugarfree Dark Chocolate. 

THINGS TO BE REMEMBERED- 1. Breakfast shouldn't be skipped. 2.10 glass of water daily. 3. Use very less salt. 

4.Don't use sugar. Honey can be used instead. 5.Eat green salad as much as you can. 6. Don't eat fruits in the evening or night. 7. Avoid White Flour(Maida) as mush as you can. 

8. Don't eat brown bread because we don't get original brown bread in Balasore. 

9 Don't have cookies or other biscuits. 

10. Don't drink cold water & other soft drinks. 

I Hope you all find it worthy. Please do comment below & give me your feedbacks. Thank you for reading my blog.