Updated workout Routine

Good-morning my people.It's been quiet awhile since I've put up a post here.Last month just got a lil packed with shopping and travelling,so my blog post got a bit stagnated. Anyways i'm back with an interesting topic "my updated workout routine".Last i posted about my weight-loss and workout routine was a year ago i guess.So,i thought let me do an updated one as I've changed my workout plans a lil bit.

The previous weight loss was major from 66kgs to 50kgs that took about 15-17 months overall. I love a slow progress. I believe it stays put for a longer time. And this updated weight loss is on a small scale from 57kgs to 54.40kgs. This took about 4-5 months with consistent workout.

I've been working out for awhile.But for the past 1yr thou i was working out on a regular basis i felt i was gaining some weight.I dint know the reason why..!?So i thought that my body needed a change overall.
I switched from Walking to Jogging and included some HIIT workouts.I thought eating chapatti for lunch and dinner would keep me fit but huuu it really dint.Rice&chapatti infact has the same effect on your body.I would never say to quit taking in these two.But it's for people who think they could have more chapatthi's instead of rice(the bubble has been broken).

My food plan:
I don't have any.Like seriously..i just listen to body and have everything in moderation.But one new thing I've included to my diet is "SALAD".
Note:To lose weight you got to take in lesser calories and lose more.
To build you body and muscle eat more protein and good fats and reduce cardio and include weights.
Salad has really bought some good change in my body.Salad is never boring if you know how to make it interesting.Most of the time people put things they hate and will never eat in their salad and this leads to a half hungry stomach,bad mood&eating unwanted junk often.Always know salad is not only made up of veggies.
I keep switching my meals often.One or two days i have my salad and the next day i have rice(one meal) and the next day chappathi(one/two meals)and again back to salad.I'll randomly put my food chart so that you'll jus have an idea as to how it works but trust me I'm a MESS big time.
MY SALAD RECIPE:
My salad has no big recipe.The things that go in my salad are two different types of beans steamed and sauteed with salt(sometimes i add in small diced onions&tomates),then some partial boiled veggies(carrot,lettuce,broccoli,cauliflower,beans) and marinated&cooked chicken pieces&egg whites.

My workout plan:
I try to workout atleast 5 days a week..very rarely 6days and hardly 7.I workout in the morning(8.30-10am) or in the eve(7-8.30pm).
I love HIIT sessions.They are BOMB. Incase if your in a hurry and want a quick workout session you can do a 15min or 20min part and you'll feel soooo good and relaxed.Trust me it dies the job.
When i do a HIIT session i do a 15-20min walk/jog prior to get the heart rate pumping.

Day 1:    40mins-1hr of jogging & Stretch

Day 2:    15-20mins jogging &  20-30mins HIIT session

Day 3:    40mins-1hr jogging & Stretch

Day 4:    20mins jog/walk & 30mins of free body moves(incl squats,burpees,planks,arm workout etc)

Day 5:    15-20mins of jog/walk & HIIT session or 40mins-1hr jogging.

Day 6:    20-30mins HIIT session or 30-40 mins Jogging or only walking(i mostly get exhausted on the 6th day so i keep it bit light)

Day 7:    HAVE BIRYANI & SLEEEEPPPPP!!!

Note:I dont do it the same way.It depends on my mood.I do Day 5 on Day 1 or Day 6 on Day 2.Hope you get it. But these are the workouts i do the whole week.I keep switching and mixing up things to keep it interesting. I sometimes workout for jus 1 or 2 days and dont for the whole week.Yes I'm human and these things come up.You don't have to feel bad about it. Be consistent the next week.But i usually keep myself moving and so it kind of gets balanced.There are days where i just want to have food in my bed a full bar of chocolate or a magnum Almond and sleep all day errr day or watch youtube videos. Yes It's real. Know this is life and not a computerized program.Just enjoy it aand let go.If you feel eating junk and sleeping would make you feel better then i'd say DOOOOO It right away.
I Love to workout and stay fit majorly not because i want people to say oh you look thin and nice(if i say a 100% no to this phrase i would totally be lying but of-course who dosen't like getting compliments) but mostly for myself..when i look in the mirror i Know I've done a good job.I feel great in dresses and pictures.I love myself.This is my personal opinion about staying fit&looking good.Beauty comes in all sizes.How true! I'm never being judgmental at all.To each is own.I love eating and trying different restaurants but i make sure my body is healthy and strong too.So that it can take in more crap & try different foods :D. Let's keep it simple and easy :).

 I love this one ↧↧

When you sense this you'll know your worth more.

             

My food Chart:

I'm a pure non-vegetarian guys.I almost have chicken and consume other meats as well.People who say eating meat daily will lead to weight gain is total stupidity. I mean when u take in the right amount and give your body the right workout it'll all stay put.coming to food..i don't have any method or menu to throw it on you.Your body knows it well..just go accordingly. This is my personal food chart i'm just sharing incase anyone needs any clarifications.

                      Breakfast                                       Lunch                                    Dinner

Day 1:     Oats w/fruits&nuts         Salad w/egg whites&chicken               Same salad as lunch

Day 2:    Cornflakes w/milk          2 chappathi w/any kind of meat            Egg whites w/meat

                                                                        /paneer           

Day 3:   Cornflakes w/milk         Salad w/Chicken&egg whites                 Egg whites with meat

Day 4:   Oats/any fruits                Rice(1bowl) with meat&veggies            Beans salad w/eggwhites                                                                                                                                                        

Day 5:   Multi-grain bread            Salad w/Meat/soya chunks                 1 or 2 chappathi w/soya/meat

              w/Margerine/nutella                                                                               

Day 6:   Oats/cornflakes                             Rice&meat                                    Same salad/chapatthi

Day 7:   Cornflakes                         Rice(Biryani mainly:P)                            Egg whites&Bean salad

                                                             w/Chicken 65(sun spl :D)  

For sweets/desserts after my meal i mostly have a fruit i.e orange,mango,watermelon or anything that's available in my fruit bowl.Sometimes i do go for chocolate bars(2-3pcs) or toffees maybe you'll never know i can have the full barrr in one sitting.I think you guys should follow me on instagram if your not for more fun :D.I keep posting about my meals and all crazy stuffs.

Talking about in-between snacks i love to much on plain pop-corn,fruits,nuts,multi-grain cookies and might be few junks if i'm in the mood for :D.Be really careful what goes in during this time..it matters the most.No use eating salad all 3 meals and guffing in chocolates,fried items or cream cookies.It'll all turn out to be useless.Portion control is the real deal!

Note: This can get mixed up and changes as per my liking(Day 1 can go to Day 5& Day 3 to Day 1).It's just a random blue chart about what goes in my tummy everyday incase if you need any help.Rice can be biryani during weekdays and gravy rice.So mostly this is how it goes.As you can see i have meat intake almost everyday.If i need a detox i omit meat and incl soya chunks or paneer those days. Sometimes we tend to go out for lunch or dinner that happens very rarely.

Food habits changes so the only thing that needs to be consistent is your workout.Enjoy what you wish to eat but always listen to you body..it'll thank you later.My motto as always

           "EAT IN MODERATION&WORKOUT WELL"

PS: I dont have cheat meals cause i never cheat myself lol. I eat whatever i like whenever i want.I keep it all in control.So it all gets balanced.I never get paid or any compliments as to how i look or need to be.I need to love myself so i know what it takes to keep it that way.Finally it's Your way&Your life.The decision is always yours.:)

Pic Description:

The left was taken on Jan when i was weighing 57kgs and the right one was taken few days back weighing 54.40kgs. I can see alot of difference mainly the face and overall body mass.There's totally nothing wrong about the right one.It was my choice i just wanted to look more leaner.My left side self only walked and did some free body exercise never included salad,had chappathi's and lil bit of rice but had a regular workout session.The right side self added some bit's & pieces of modification to my old diet plan(that is what the whole blog is about) i.e regular jogging,HIIT,salads  and of course working out consistently.During both phases i ate outside quiet often,had sweets&junks but had it all balanced.It is always good to modify your diet&workout plans a bit to see some major difference if you wish for.I always say take it slow&steady you'll be there in no time. 

Few of My favorite workout videos:

1. HIIT1

2. HIIT2

3. HIIT3

4. ARM WORKOUT

I don't recommend HIIT workout for beginners.These are high intensity workouts and it needs a lot of base strength if not it can lead to nauseousness and can make you sick.Most of the HIIT workouts do have low impact modifications so it's good to try them out at the beginning stage and later move onto High impact. 

Happy workout time& Heyy don't forget to have some cupcakesss😉

Life tag:

1Corinthians 6:19-20;Do you not your bodies are temple of the Holy spirit,who is in you,whom you have received from God?You are not your own.You were bought at a price.Therefore honor God with your bodies.

1Timothy 4:8;For physical training  is of some value,but godliness has value for all things,holding promise for both present life and the life to come.

These two verses might seem a little contrary to each other.But when you read it carefully you can understand the spiritual training is more valuable than physical strength.God has given us this body so we can worship Him in truth&holiness.It is essential to take-care of the body God has gifted us.It is not ok to be gluttony,lazy(these are types of sin&God hates them see Proverbs 23:3&Phil 23:21) and make are bodies look un-devoted. It's the temple of God..so keeping it neat,clean&physically fit is essential so it does matter but not more than spiritual health.Some people say this is God given so let us put everything inside it and later end up in all kind of sickness and blame God.Please know God has given us the knowledge to know&understand things.Spiritual health is what matters the most as it holds us in the present life&also in the life to come.Give everything in God's hand and you will see God's hand in everything i.e Spiritually,Physically,mentally,worldly all the goodness&it's fullness shall be added unto you.To God be the glory,honor&praise.

Until next time adios amigos

Shielded by His Love 

Sheba :)