How to get Fit and Healthy body without Gym

Published by Surajit jana on

Going to the gym ,doing intense workout and lifting heavy weight is all you think going to fulfill all your fitness goals. But what  if you are doing corporate jobs  or a business which is why your lifestyle is arranged in busy schedule and following this lifestyle for long time you realized that you need to practise healthy lifestyle and get involved in fitness in order to get fit and healthy but you have little to no time to focus on all this stuff. 

In this article we will know about how we can get fit and healthy by following healthy food habits and practicing some home based workouts and yoga without going to fitness clubs and Gyms.

How to get Fit and Healthy body without Gym

In this modern time people look for a fast and effective way to fitness because they have a lot of other work to do and focus on. But you must know that your health will only improve from time to time only if you are consistent about it. Your food habits, workouts, yoga or meditation must be maintained from time to time. If you are not consistent and missing out on your fitness stuff you will fail to achieve good health.

Workout to do in your Home

Always remember workouts are all the same in nature, they will affect your body in the same way whether you are doing home based workouts or going to fitness clubs or gyms. 

The only difference is that in the gym you will get the facility of machines to hit your muscles and different body parts with proper resistance with various angles but at your home there is limited instruments facility to perform your workout but that doesn’t matter till you maintain consistency in workout.  There are some common rules that you need to follow to avoid severe injuries.

5 rules of Fitness

  1. Warm Up

Warmup is the vital part of any workout session you can warmup with running, cycling or walking on your staircase. Don’t forget to warm up before starting your workout session as this can lead to muscle and bone injury.

  1. Cardio Workouts

Doing cardio workouts after warm up will activate your core muscle which will help you to maintain your breathing process and stability  during workouts. 

  1. Resistance Training

After completing warm up and Cardio workouts you will get flexibility and you can overcome heavy breathing which will help you in resistance training to continue easily.

  1.  Stretching

Stretching is an important part of every workout. A well balanced workout should include a well stretching period because avoiding it can result in muscle tightness and pain. Stretching will increase your blood flow to the muscle tissue providing muscle flexibility and faster recovery and avoiding muscle soreness.

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  1. Cool Down

Cool  down is important as it will allow the heat equilibrium of our body to maintain after workout and to bring down your heart rate and blood pressure to normal range.

If you are going to practise the home workouts it is always better to workout in the morning.

Sample Workout to include :-

Warm up –

  • Running or Jogging – 30 minute 
  • Rotational Jacks – 3 sets for 10 minute
  • Stair case – 4 sets
  • Cycling – 30 mins

Cardio Workout – 

  • Lying Leg raise  – 3 sets of 10 reps
  • High knee Taps  – 3 sets of 20 seconds each
  • Hanging leg raises – 4 sets of 10 reps
  • Hip Raises – 3 sets of 10 reps
  • Plank – 30 seconds

Resistance Training  –

  • Pull ups – 4 sets of 12 reps
  • Squats – 5 sets of 12 reps
  • Standing Calves raises – 5 sets – Until failure for each sets
  • Lunges – 4 sets of 15 to 20 reps
  • Plain Push ups – 5 sets of 30/25/20 reps
  • Incline push ups – 6 sets of 12/10/10 reps 
  • ( Focus more on muscle contraction)
  • Triceps dips – 3 sets 12 reps
  • Diamond Push ups – 4 sets 12 reps

Stretching 

  • Standing hamstring and quad stretch – 3 set  15 seconds each
  • Triceps stretching – 3 set 15 seconds
  • Shoulder squeeze stretching – 3 sets of 25 seconds 
  • Butterfly Stretching – 3 sets 20 seconds

Cool down – 

10 to 15 minutes

These are the best home workouts that are most beneficial to our body. They work for multiple muscle groups once at a time. These are the groups of complex workouts that will help you to increase strength, stamina and muscle mass. 

Don’t perform all the workout mentioned above in the single session instead split these workouts into different workout sessions if you manage  workout multiple times a day or split workout for day after day schedule. 

If you do all the mentioned workouts at once it will consume more time and you have to double your calories for better recovery, strength and muscle growth. 

Sample Workout routine for Day 1 :-

  • Butterfly stretching – 3 set of 20 seconds
  • Jogging / Cycling – 30 mins
  • Lying Leg raises – 3 sets of 10 reps
  • Hip Raises – 3 sets of 10 reps
  • Pull ups – 4 sets of 12 reps
  • Squats – 5 sets of 12 reps
  • Incline push ups – 6 sets of 12/10/10 reps 
  • ( Focus more on muscle contraction)
  • Plank – 3 sets of 30 seconds – For core muscle reactivation
  • Stretching for 10 mins – choose from above mentioned stretch workout
  • Cool down – 10 minutes

Sample Workout routine for Day 2 :-

  • Standing hamstring and quad stretch – 3 set  15 seconds each
  • Rotational Jacks – 3 sets for 10 minute
  • Staircase – 4 sets . 

Select one staircase in your home and perform your workout. Go up and come down, it will be counted as 1 set. Mentioned here is 4 sets but you can do more sets if you are looking for faster fat loss solution

  • Hanging leg raises – 4 sets of 10 reps
  • Hip Raises – 3 sets of 10 reps
  • Standing Calves raises – 5 sets – Until failure for each sets
  • Lunges – 4 sets of 15 to 20 reps
  • Plain Push ups – 5 sets of 30/25/20 reps
  • Diamond Push ups – 4 sets 12 reps
  • Plank – 3 sets of 30 seconds – For core muscle reactivation
  • Stretching for 10 mins – choose from above mentioned stretch workout
  • Cool down -10 minutes

These are the examples of your workout split now you can customize according to yourself.

You can also add yoga to this workout to make this workout session more interesting and moreover yoga can make your body more flexible, gain strength, energy and vitality. 

Yoga Poses

Here is the list of 3 most popular Yoga pose :-

Bridge Pose – Setu Bandhasana –

This yoga pose will be really helpful for you if you are a busy person in day to day life and most of the time you have to sit at one place and do your work. In this case most of the people suffer from back pain and this yoga pose can really help you. Watch the full video guidance.

Benefits of Setu Bandhasana –

  • Gives you a perfect stretch to your spin, chest and hip muscles
  • It helps in enhancing your blood circulation
  • It has the power to get you relieve from Depression
  • Improves your brain function 
  • Helps in better digestion

Downward Facing Dog – Adho Mukha Svanasana

This yoga pose is very much helpful for girls specially in menstrual periods and this is also very much helpful in strengthening bone and preventing osteoporosis. This yoga pose is one of the best poses that is widely known. Watch the full video guidance.

Benefits of  Adho Mukha Svanasana :-

  • Provides energy to our body
  • Strengthen upper and lower body
  • Helps in back pain and sleep problems
  • Helps in reducing blood pressure and Stress
  • Provides better flexibility to body

Warrior Pose 1 – Virabhadrasana 1

Doctor’s guidance is advised to take in case you have cardiac problems or high blood pressure. Watch the full video guidance.

Benefits of  Virabhadrasana 1

  • It provides with immense energy to your body
  • Strengthen your whole body
  • Helps in proper breathing process and improves blood circulation
  • Improves body stability and focus

Here is the list of the variety of foods with fat loss and regular diet samples for you to choose . You can choose according to your needs.

List of Foods having low carbs Content

Eggs and Meats

Eggs – Carbs: almost zero.

Beef – Carbs: zero.

Lamb- carbs: Zero

Chicken –  Carbs: Zero

Pork, Including Bacon – Carbs: Zero

Other Low-Carb Meats

  • Turkey
  • Veal
  • Venison
  • Bison

Seafoods

Salmon – Carbs: Zero

Shellfish – 4–5 grams of carbs per 100 grams of shellfish.

Low-Carb Fish and Seafood

  • Shrimp
  • Tuna
  • Cod

Vegetables

Broccoli – 6 grams per cup, or 7 grams per 100 grams.

Cauliflower – 5 grams per cup, and 5 grams per 100 grams.

Cucumber – 2 grams per half cup, or 4 grams per 100 grams.

Asparagus – 3 grams per cup, or 2 grams per 100 grams.

Green Beans – 8 grams per cup, or 7 grams per 100 grams.

Mushrooms – 3 grams per cup, and 3 grams per 100 grams 

How to get Fit and Healthy body without Gym

Fruits

Avocado – 13 grams per cup, or 8.5 grams per 100 grams.

Strawberries – 11 grams per cup, or 8 grams per 100 grams.

Grapefruit – 13 grams in half a grapefruit, or 11 grams per 100 grams.

Low-Carb Fruits

  • Lemons
  • Kiwis
  • Oranges
  • Mulberries

Nuts and Seeds

Almonds – 6 grams per ounce, or 22 grams per 100 grams.

Walnuts – 4 grams per ounce, or 14 grams per 100 grams.

Peanuts – 5 grams per ounce, or 16 grams per 100 grams.

Chia Seeds – 12 grams per ounce, or 44 grams per 100 grams.

Other Low-Carb Nuts and Seeds

  • Cashews
  • Coconuts
  • Pistachios
  • Flaxseeds
  • Pumpkin seeds
  • Sunflower seeds

Dairy

Cheese – 0.4 grams per slice, or 1.3 grams per 100 grams

Full-Fat Yogurt – 11 grams per 8-ounce container, or 5 grams per 100 grams.

Greek Yogurt – 6 grams per 6-ounce container, or 4 grams per 100 grams.

Here mentioned foods are most of the low carbs foods because in the busy time work schedule most of us out there have to deal with obesity problems. So these are the best selected foods you can have in your diet.

Diet for Fat loss and Obesity

Easy to Follow Diet chart-

From 6:00 AM to 9:00 PM

Morning – 6:00 AM

  • 1 lemon with 250 ml  lukewarm water 

      OR

  • 5ml Vinegar with  150 ml lukewarm water + 1 teaspoon honey.

Around 7:00 AM

  • Green tea
  • 1 Cucumber (rich in minerals and good for hydration)
  • 1 fat burner capsule

Break fast – 8:00 AM 

  • 3 egg whites + 1 egg yolk
  • 50 gm Oats boil with water / avoid using milk
  • 1 Spoon of peanut butter
  • Include any Citrus Fruits.
  • Include Zinc Supplementation

Mid-morning Breakfast – 10:30 AM

  • 250 gm Chicken (Boiled)
  • 2 / 3  egg whites 
  • 1 Banana (act as digestive enzyme)
  • 100 gm Yogourt 
  • 2 CAPs of multivitamin
  • 1 Calcium tabs
How to get Fit and Healthy body without Gym

Lunch – Between 1:00 to 1:30 PM

( 1 Digestive enzyme cap 30 min before Lunch )

  • 50 gm of rice
  • 200 gm of boiled Fish
  • 250 gm of boiled Chicken
  • Boiled Spinach
  • 50 gm Pinkish-red lentils (masoor dal) mixed with Black pepper

Vitamin B complex ( 30 min after lunch)

Meal – 6 – Pre- workout Meal – Between  4:30 PM to 5:30 PM

  • 1 Pomegranate  / Apple or any fruits 
  • Must include any citrus fruit
  • Green tea
  • 1 cap of Vitamin C ( Produce Collagen & Antioxidant)
  • 1 fat burner capsule

Meal – 7 – Post workout Meal – 7:00 PM to 7:30 PM

  • 50 gm whey Protein
  • 3 egg whites 
  • 1 cap of Vitamin E ( Antioxidant)
  • 2 multivitamins caps

Dinner – 9:00 AM

  • 50 gm of rice
  • 300 gm of  boiled chicken
  • 200 gm boiled fish
  • Include any vegetables for fiber source
  • 50 gm Pinkish-red lentils (masoor dal) mixed with Black pepper
  • 1 full bowl of green salad (chilli & Lemon included)

Before going to bed 

  • 1 bowl of Yogurt ( Avoid artificial Yogurt, always prefer home made which is good for fat loss and avoid adding sugar to Yogurt)
How to get Fit and Healthy body without Gym

Regular Diet for healthy Body

From 6:00 AM to 9:00 PM

Morning – 6:00 AM

  • 1 lemon with 250 ml  lukewarm water 

      OR

  • 5ml Vinegar with  150 ml lukewarm water + 1 teaspoon honey.

Around 7:00 AM

  • Green tea or Black Coffee
  • 1 Cucumber (rich in minerals and good for hydration)
  • Vitamin C 

Break fast – 8:00 AM 

  • 2 egg whites and 1 whole eggs
  • 1 bowl of oatmeal with sweet Yogurt
  • 1 banana 
  • 2 caps of Multivitamin

Mid-morning Breakfast – 10:30 AM

  • Mixed nuts
  • 1 spoon of Peanut Butter
  • Any fruits you like to have 
  • Vitamin B complex

Lunch – Between 1:00 to 1:30 PM

  • 50 to 100 gm of rice
  • Vegetables
  • Sea foods and 150 gm of chicken
  • Mixed Green Salad

45 minutes after lunch 

  • 1 cucumber and Any citrus fruits of your choice

 Pre- workout Meal – Between  4:30 PM to 5:30 PM

  • 50 gm of boiled chicken 
  • 2 whole egg
  • 1 Banana 
  • Black Coffee

Post workout Meal – 7:00 PM to 7:30 PM

  • Protein shake and Vitamin E for better Recovery process

You can take can carbs you like to have and boiled fish

Make sure to have complex carbs because simple carbs digest fast and cause insulin to spike.

Dinner – 9:00 AM

  • 50 gm of  rice
  • 50 gm of chicken or any sea foods
  • 50 gm of Pinkish red lentils  mixed with black pepper
  • Mixed green salad

Before going to bed 

  • 1 bowl of Yogurt ( Avoid artificial Yogurt, always prefer home made and avoid adding sugar to Yogurt)

Things to remember Before you are going to buy Multivitamins

How to get Fit and Healthy body without Gym

Here are the few reason why multi-vitamins won’t work properly

  1. Compete for absorption – Most vitamins and minerals in multivitamin tablets compete for absorption in our body .

Calcium is not at all needed in multivitamin tablets as it hampers the absorption of zinc,iron and magnesium.

  1. Missing or under dosed ingredients – Many multivitamin have under dosed certain vitamins and minerals such as vitamin K which is useful for many vital functions of our body .

Vitamin B for healthy blood cells and nerves .Iodine for proper thyroid function.

  1. The wrong form- Certain multivitamins come with wrong forms.Such as most multivitamins does not include Chromium.

If present also they are in the wrong form such as chromium chloride which is poorly absorbed .Better form is chromium picolinate.

Second one is Vitamin A . Multivitamin contain retinyl acetate which is pre formed Vitamin A.Make sure all your Multivitamins are formulated with all-trans-Beta carotene which is pro-vitamin A.

Note*

Many multivitamins are poorly absorbed by the body in the supplement form. So it is essential to eat a variety of healthy foods that contain natural sources of vitamins and minerals.

Many multivitamin contain minerals such as calcium,potassium.Any minerals if taken in large doses can cause side effects such as tooth staining, increased urination, stomach bleeding, uneven heart rate, and muscle weakness.

5 Best Supplements to take for daily Life 

AntiOxidant 

AntiOxidant are the substances that reduce the free radicals in our body that are produced by cells due to some reaction with foods we eat and some of the environmental factors. 

We need to remove free radicals from our body from time to time otherwise it will produce oxidative stress which is harmful for our body because it can cause Coronary diseases, stroke, Respiratory problem, weak immunity and also affect growth.

Benefits of AntiOxidant 

  1. Improve Heart Health
  2. Strengthen your immune system
  3. Muscle growth and Fat loss
  4. Improve Brain Function
  5. Blood sugar stability

Source Of AntiOxidant

  1. Vitamin C tablets
  2. Vitamin K tablets
  3. Vitamin E tablets
  4. Manganese 

BCAAs

BCAAs is the branch chain amino acid which is essential for the body’s growth and function. BCAA’s consists of three amino acid Leucine, Isoleucine and Valine. Leucine is the main ingredient in BCAAs. 

The ratio of Leucine to Isoleucine and Valine is 2:1. Body can’t produce them naturally so you must take them through diet. You can also consider using BCAAs supplementation  because it is the easy way to fulfil the body’s requirement. 

Leucine mostly stimulate   synthesis of myofibrillar muscle protein 

Isoleucine is used for boosting up energy and helps in recovery process

Valine is used for recovery and repair of muscle tissue, boost energy and endurance.

Benefits of BCAAs

  1. Decrease muscle soreness
  2. Promote protein Synthesis
  3. Improve Immune system
  4. Decrease fatigue level
  5. Enhance performance level

Colostrum – 

Colostrum is the nutritious fluid released by every mammal who has recently given birth. Colostrum is produced just before the release of breast milk. Humans also release colostrum but the colostrum supplement is made from cow’s colostrum which is known as Bovine Supplement. 

Although colostrum is mainly important for new born babies, everyone can supplement from colostrum in any phase of life. It has a special type of protein which helps in muscle growth, immunity development, growth hormone secretion and also fights infection.  

Bovine Supplement is similar to human colostrum as it is rich in vitamins,minerals, special type of protein, carbohydrates, fats. 

Fish Oil – Omega 3 fatty acids

Omega fatty acids are the essential biochemical that our body needs for normal functioning. Fatty acids are produced by  the breakdown of fats that are present in our body and the fat we get from the food in our diet.

Usually, fatty acids are the long chain of carbon and hydrogen atoms. Fatty acids are very much important for our body for energy and glucose production.

Omega-3 fatty acids are naturally found in fatty fish such as Salmon and tuna..It is also found in coconut oil and any types of Nuts.

Omega-3 fatty acids contain two main biochemical compounds Docosahexaenoic Acid which is also known as DHA  and other one is Eicosapentaenoic Acids which is known as EPA.These two are the active ingredient in Omega-3 fatty acids that help in different health conditions.

Omega-3 fatty acid is the essential fatty acid that means our body can’t produce itself so we need to consume Omega-3 through our diet.

5 Best Vitamins for Daily Life

Vitamin A

Vitamin A has amazing health benefits.

Vitamin A Strong our Immune system – Vitamin A has great anti-inflammatory properties.Vitamin A helps in the production of T Lymphocytes which plays the main role in maintaining our immune system.

These T cells produce the Cytokines which kills the infected cell in our body and develop new cells for better immune system response.

So taking vitamin A will increase our immune power.

Vitamin A helps in improving Vision – Vitamin A helps in formation of photopigment rhodopsin which is the photo receptor present in our retina that helps in night vision.

If there is a deficiency of Vitamin A then there will be less production of rhodopsin and it can cause you night blindness.

Scientific studies have shown that vitamin A helps in improving night vision instead of day vision.

Vitamin A helps Pimple – As you know vitamin A is a good antioxidant that means it will remove the free radicals in our body.

Free radicals in our body is the main problem that develop pimples on our skin.

Due to the free radicals the skin cell can damage and can give your skin an aging effect.

Vitamin A also has good anti-aging properties so it can help you with this problem.

Vitamin B3

Vitamin B3 is also known as Niacin.

Niacin improves the blood circulation in our body. Blood circulation problems give rise to many critical health problems .

So with improvement in Blood Circulation Vitamin B3 helps in heart problems such as reducing high cholesterol and high blood pressure.

Niacin helps in repairing damaged skin cells and also controls hyperpigmentation. Niacin also has good anti-aging properties. Thus it helps in maintaining overall skin health.

Vitamin C

Vitamin C is also called Ascorbic acid.

Vitamin C helps in formation of collagen which improves our skin health and also helps blood clot process.

It also help in growth and repair of damage cells.Vitamin C is a great anti-oxidant which help in boosting immune system and strengthen body’s defence system

In excess it can cause Skin irritation and stomach upset.

Vitamin D

As we all know sun lights are the great source of Vitamin D.

Vitamin D helps in the absorption of calcium and phosphorus which helps in bone strengthen and prevent osteoporosis.

Vitamin D also helps in boosting the immune system and prevents some heart diseases.

Vitamin E

Vitamin E is a great anti-oxidant which can protect your cell damage and also remove the free radicals in our body .

Vitamin E also improves skin health and hair growth.

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Categories: FitnessHealth

Surajit jana

My name is Surajit Jana from India. I am an Electrical Engineer by profession. Bodybuilding and Fitness is my passion. I love being fit and have a good healthy physique. I have been in practice for the last 6 years. Now i think being fit myself should also help others to stay fit. The main purpose of creating and developing healthimage.net is to spread wellness knowledge and health awareness.

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