Intermittent Fasting: 10 Common Mistakes of Newbies (Part 1) A common weight loss approach taken by most obese people is to enter into an intermittent fasting diet plan. Unlike other diets and routines, it gives a window to consuming foods that suit a working professional's timetable and doesn't hamper their energy levels after the first week. Unfortunately, newbies tend to make a few common mistakes during this tight fasting schedule. On the other hand, others have learned about avoiding such mishappenings after going through a rough patch. Regardless of the scenario, anyone entering an intermittent fasting diet plan should avoid such errors at all costs, as they can prove detrimental to health. 3/10 Intermittent Fasting Mistakes (Part 1) 1. Subjecting Yourself to Extremely High or Low Calories Whenever someone enters an intermittent fasting (IF) diet plan, they also go into a calorie deficit plan, which can prove very harmful, as your body has its capacity. Subjecting to two
Post Valentine’s Week Exercises for Non-Enthusiasts
So, valentine’s week is over, and you have probably consumed a good amount of calories, carbs, and fats. However, you shouldn’t stress out much and focus on the positives. Before I go ahead, I would like to inform you that I am active on Telegram, Facebook, Twitter, LinkedIn, Instagram, Pinterest, and other social media accounts. Therefore, you can reach out to me with your queries on either of those platforms or write a message here to find the best possible fitness, workout, diet, and exercise solutions. Anyways, so I was saying that you shouldn’t stress out on losing weight because I have planned out a number of exercises for you. They are as follows:
My Personal Warmup
Before you do any exercise or begin your workout, you should always do a proper warm-up. This will make your muscles ready for engagement and relieve your body from stiffness. Moreover, I believe that warm-up is necessary for our bodies because it prevents us from unnecessary injuries or muscle tears while doing the workout. Therefore, it is essential to do a proper warm-up for all of your body parts and muscles.
A few of my personal warm-up exercises include spot jumping, front to back jumps, side-to-side spot jumps, arm rotation, shoulder rotation, hand stretching, and backbend. Besides these, you can also incorporate exercises like side bends, jogging on the spot, arm circles, side lunges, jumping jacks, alternate leg lunges and crossover touches.
However, if you are a moderate-level fitness enthusiast then you can add a few more exercises such as squats, side leg splits, back (donkey) kicks and knee tucks to your warmup. Similarly, advanced-level athletes can add shadow boxing, martial art kicks, grasshopper jumps (both front and side), and side-to-side toe touch to their warmup.
Do note you should only add higher levels of warm-ups to your routine if and only if you are actually a higher-level athlete. In other words, beginners should skip and try warm-ups and exercise for higher-level athletes because they might get injured.
Once you have finished doing your warm-up, you can start practicing the following exercises for the entire week.
Burpees
Some athletes might think that burpees should be in the midst of the workout routine or exercise plan, however, I want to keep surprising my body. Moreover, I have already had a good warm-up, therefore, I am ready for doing a few burpees. If you feel the same way, then you can go ahead and start practicing burpees. However, if you are a newbie, then here is how you can do burpees:
- Keep your arms close to your body and join your legs
- Jump up and move your arms straight above your head
- Bring your arms down towards the ground
- Throw your legs in the backward direction
- Bend elbows to touch your body to the ground
- Bring your chest back to the original posture
- Get your legs in between in your palms
- Jump up and repeat the burpees
Important note for you: Don’t do it if you are not comfortable with it, however, practice as many as you can if you are just being lazy after your weekend vacation. Also, keep in mind that it is your first day after a three or two-day off. So go easy on yourself.
Push-ups
Push-up is an easy exercise that one can easily do anywhere. Unfortunately, even the most well-built athletes do it the wrong way. Recently, I came across a person on Tik Tok video who was genuinely trying to complete 50 push-ups in less than a minute. However, not even one of his push-ups was done with a proper posture. Do understand that the best results come from practicing every day, however, one does need to pay attention to the right posture. Anyways, here is how you should do a push-up:
Option A - Body Escalated Above the Ground
- Keep your palms on the ground
- Bring your body in a slanting position
- Look straight or in forward-direction only
- Bend your elbows
- Touch Your upper body to the ground
Once you have finished doing these five steps then you should bring your upper body above the ground and keep your arms straight. Keep repeating the movement until you have finished at least 10 or 20 push-ups.
Remember you have to do sets in all exercises. Therefore, divide your repetitions for each exercise accordingly.
Option B - Body Touching the Ground Surface
- Touch your whole body to the ground
- Keep your palms parallel to your upper body
- Bend your elbows
- Look forward
- Push your body above & parallel to the ground
Once you have finished doing all five steps then you can bring your body to its original posture and keep repeating the motion. Make sure that your body is always parallel to the ground.
Plank
After finishing the previous two exercises, move to the next exercise in the routine - planks. The apt way to do a plank is as follows:
- Bring your body in a push-up posture. (Option A)
- Bend elbows and keep them below the chin
- Stay in this posture for as long as possible
*Take adequate rest in between exercise to rejuvenate energy and get better results.
Wall Sit
There are two methods of doing a wall sit, however, the second option should only be practice by mid-level or advanced athletes. They are as follows:
Option 1 - Against the Wall
- Go in a half squat position
- Rest the back against the wall
- Keep arms straight - forward/downward
Be in this position for at least 30 to 60 seconds and then take adequate rest of not more than 10 to 20 seconds. Thereafter move to your second and third set in the same manner.
Option 2 - No Back Support
- Sit in a half-squat posture
- Don’t have any back support
- Move arms forward or keep them downward
Alternate Leg Lunges
We are almost at the end of the first week, day 1 routine plan. Here is the right way to do alternative leg lunges:
- Stand straight above the ground
- Keep hands on the hips or parallel to the upper body
- Move one leg in the forward direction and bend it
- Lift up the toe of the leg left behind
Once all four steps have been done then bring back the leg that was moved forward to its original position and repeat the same with the other leg. Complete 10 to 20 reps in 3 to 5 sets.
Leg Raises
The last exercise for the day is - leg raises. The best way to do leg raises is as follows:
- Lie down on the ground facing the sky/roof
- Keep hands beside the body
- Close the gap between the legs
- Lift both legs above the ground
- Bring legs to the original posture
Optionally, palms can be kept behind the head and the rest of the exercise can be followed as it is. Keep moving the legs in an upward and downward direction until 10 or 20 reps have been finished. Complete at least 3 to 5 sets of this exercise.
That’s all for the day!