Home based workout circuit

 If you put in long hours at work, or if you’re tight on money or any other reasons that stops you from going to the gym and compromises your fitness and still if you are hoping to find a way out of it then here’s a basic home based routine that might just be enough to get your body in a good shape. 

Muscle building or body fat loss exercise won’t take all day; you can build yourself by training with minimal equipments or just by body weight exercises.

All you need is to spare minimum 20 minutes a day along with proper diet plan and within week you will notice the difference. The most important thing is to have a specific vision, a goal because if you don’t have a specific goal or a vision you are just drifting around and you gonna get no-where.    

Here’s a home based workout routine to grow muscles and cut down all the stubborn fat at the same time.

Follow these circuits on alternate days along with Burpee finisher at the end for amazing results.

~Circuit A

1 Spider-man pushups

Sets: 4
Reps: 12
Rest: 60 seconds

2. Side plank

Sets: 4
Reps: 30 seconds
Rest: 60 seconds

3. Pushups

Sets: 4
Reps: 12
Rest: 60 seconds

4. Triceps seated dips

Sets: 4
Reps: 12
Rest: 60 seconds

5. Body weight Squats

Sets: 6
Reps: 12
Rest: 60 seconds

6. Diamond pushups

Sets: 2
Reps: 10
Rest: 60 seconds

7. Pull-ups

Sets: 3
Reps: 8
Rest: 60 seconds

8. Leg- raise

Sets: 4
Reps: 12
Rest: 60 seconds

~Circuit B

1. jump-squats

Sets: 4
Reps: 12
Rest: 60 seconds

2. Calf raise

Sets: 4
Reps: 20
Rest: 60 seconds

3. Lunges

Sets: 4

Reps: 12

Rest: 60 seconds

4. Russian twist

Sets: 4
Reps: 12
Rest: 60 seconds

5. Sumo squat

Sets: 4
Reps: 12
Rest: 60 seconds

6. Glute-bridge

Sets: 4
Reps: 12
Rest: 60 seconds

7. Abdominal crunches

Sets: 4
Reps: 12
Rest: 60 seconds

8. Clap push-ups

Sets: 4
Reps: 12
Rest: 60 seconds

~Bupree Finisher

Sets: 3
Reps: 8
Rest: 120 seconds

Dumbbell workout

Circuit A

1. Dumbbell chest flat fly

Sets: 4
Reps: 12
Rest: 60 seconds

2. bent-over dumbbell rows

Sets: 4
Reps: 12
Rest: 60 seconds

3. Bicep dumbbell curls

Sets: 4
Reps: 12
Rest: 60 seconds

4. Triceps kick-back

Sets: 4
Reps: 12
Rest: 60 seconds

5. Shoulder press

Sets: 4
Reps: 12
Rest: 60 seconds

6. Bulgarian split Squat

Sets: 4
Reps: 12
Rest: 60 seconds

7. Lateral shoulder raise

 Sets: 4
Reps: 12
Rest: 60 seconds

Circuit B

1. Incline dumbbell chest press

Sets: 4
Reps: 12
Rest: 60 seconds

2. dead-lift

Sets: 4
Reps: 12
Rest: 60 seconds

3. Hammer curls

Sets: 4
Reps: 12
Rest: 60 seconds

4. Dumbbell Skull crusher

 Sets: 4
Reps: 12
Rest: 60 seconds

5. Goblet squat

Sets: 4
Reps: 12
Rest: 60 seconds

6. Lunges

Sets: 4
Reps: 12
Rest: 60 seconds

7. Dumbbell Front raise

Sets: 4
Reps: 12
Rest: 60 seconds

The reason why one should regularly work out is because exercise improves nearly every aspect of your health in and out. Regular exercise can boost up hormone production that eventually makes you happier and stress free.

It improves your skin’s appearance and helps in reduction of weight and body fat percentage.

Top 5 benefits of regular workout

1. It makes you feel happier

Exercise improves mood, decreases stress and anxiety issues. It increases production of endorphins which produces positive feeling and decreases pain.

2. Antidepressant

 It increases the production of norepinephrine and serotonin which relives depression.

3. Helps to reduce weight

Inactivity can lead to weight gain and obesity. A reduced calorie intake will lower your metabolic rate, which will delay weight loss. Regular workout increases your metabolic rate which will burn more calories and help in reduction of weight.

4. Improves brain health and memory

It stimulates the production of hormones that improves the growth of brain cells. Also it reduce changes in the brain that can cause Alzheimer's disease and schizophrenia

5. Helps with relaxation and sleeping quantity.

Energy depletion occurred during workout causes stimulation in recuperative process during sleep. Its beneficial for elderly people suffering from sleeping disorders.

Bottom line

Through regular workout and proper diet one can easily achieve his/her fitness goals, become depression free and live a healthy positive life style.

Please do refer previous blogs if you are looking for a Diet plan or a fat loss circuit. 

Ketogenic diet

                Beginner’s guide

Keto diet is a low carb, high fat diet associated with several health benefits.

Some studies had shown that this diet is capable of producing 2-3 times more assuring results as compared to a low carb diet. Also it has been used recently for Cancer patients, in case of heart disease and it can decelerate the rate of growing symptoms in case of Alzheimer's disease and Parkinson’s disease. It has shown several benefits in case of epilepsy and type 2 diabetes. The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or pre-diabetes.

What’s a ketogenic diet?

It’s a low carb high fat diet plan with drastic reduction of Carbs and increasing the amount of fat consumed. This carb reduction process puts the body in a metabolic state known as KETOSIS.

In this case your body becomes super efficient in burning fats for energy production. It also turns fats into ketones in the liver which supplies energy to brain. This diet can produce massive reduction in blood sugar level and insulin levels. It shifts the body’s metabolism away from carbs and towards fat and ketones.

Different types of ketogenic diets

There are several versions, including:

~Standard ketogenic diet:  75% fat, 20% protein and only 5% carbs.

~Cyclical ketogenic diet: 5 ketogenic days followed by 2 high-carb days.

~High-protein ketogenic diet:  60% fat, 35% protein and 5% carbs.

~Targeted ketogenic diet: This diet allows you to add carbs around workouts.

Keto diet & Weight loss

 A ketogenic diet can help you lose much more weight than a low-fat diet. This often happens without hunger.

~Gluconeogensis: Your body converts fat and protein into carbs for fuel. This process may burn many additional calories each day.

~Increased fat burning: Ketogenic diets rapidly increase the amount of fat you burn during rest, daily activity and exercise.

~Improved insulin sensitivity: Ketogenic diets can drastically improve insulin sensitivity, which can help improve fuel utilization and metabolism.

Other health Benefits of ketogenic diet

·         Heart disease: The ketogenic diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure and blood sugar.

·         Cancer: The diet is currently being used to treat several types of cancer and slow tumour growth.

·         Alzheimer's disease: The keto diet may reduce symptoms of Alzheimer's disease and slow its progression.

·         Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children.

·         Parkinson's disease: One study found that the diet helped improve symptoms of Parkinson's disease.

·         Polycystic ovary syndrome: The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.

·         Acne: Lower insulin levels and eating less sugar or processed foods may help improve acne.

Food to Avoid:

Carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits.

Food to eat:

Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.

Fatty fish: Such as salmon, trout, tuna and mackerel.

Eggs: Look for pastured or omega-3 whole eggs.

Butter and cream: Look for grass-fed when possible.

Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).

Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.

Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.

Avocados: Whole avocados or freshly made guacamole.

Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.

Sample keto diet meal plan for a week

	Morning		Lunch				Dinner
Monday	Eggs and tomatoes		Chicken salad with Olive oil				Meat ball cheese with veggies
Tuesday	cheese omlet		Cottage cheese with stir fry beef				Prawn fry broccoli- cauliflower salad
Wednesday	Ketogenic milkshake		Almond milk with Prawns  salad				Chicken sausage with cheese and salad
Thursday	Omlet  with Avacado		Hand full of nuts with chicken wings				Fish with Scrambled eggs
Friday	Sugar Free yogurt with		fish and eggs with cottage cheese				Almond milk with chicken breast
Saturday	Peanutbutter		Bacon Shrimp salad with yogurt				Bacon with strawberry almond milk

Supplements with ketogenic diet

Caffeine: Caffeine can have benefits for energy, fat loss and performance.

Creatine: Creatine provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise.

Whey: Use half a scoop of whey protein in shakes or yogurt to increase your daily protein intake.