We are sure you know that essentially a good workout routine should provide you with more energy and make you feel good! But if the opposite of this is happening, then it might be due to one reason: Overdoing workouts!

A lot of us are motivated by the ‘no pain, no gain’ but if you end up taking this to an extreme, it can potentially be dangerous for you as well!

So why exactly is overdoing a workout.a bad idea? Let’s have a look.

Performance Slowdown

A sudden dip in your performance while working out, especially in exercises aerobic in nature like running, cycling or even swimming, then the chances are that you are pushing your body a little too much.

When you end up pushing your body so hard, then at a certain point of time, it will stop responding and as a result you won’t end up getting the results that you are working so hard.for!

Less Energy

Remember the time when, post a workout session, you were constantly on a high and feeling absolutely perky and energetic? Well, those are some of the benefits that regular exercising gives you.

However, contrary to this, if after a workout, you are feeling tired and physically and mentally exhausted, then this might be a sure shot sign that you are overworking your body.

Insomnia/Sleeplessness

A good, moderate workout session has always been known to provide you with a relaxed sleeping pattern. However, if you end up working out too much, you might just end up skipping that relaxing siesta time.

Overexerting oneself during workouts could cause you to become so tired that you just end up spending the night tossing and turning instead of falling peacefully asleep!

Affects mental health

There are a particular number of hours for which you should be working out in a week. Overdoing on your workout could very well end up causing mental health issues like depression, anxiety and mood-swings as well!

Recovery time

We are sure that you kist, by now, be aware of the fact that muscles need time to recover from workout sessions. However, the recovery process could potentially end up being hindered if you workout excessively.

Your muscles need to recover in order to make sure that your body stays away from aches and pains. So when you do not let your muscles recover because you are working out so rigourously, you WILL experience pains and aches in the body.

Other potential health issues:

Joint issues– If you are lifting weights thst are too heavy for you on a regular basis, it could alao end up affecting your joints too.

Reddish Urine– upon overworking your muscles and working out too rigourously and targeting only specific parts of the body, the chances of substances from damaged muscles leaking into the blood are high. This is called rhabdomyolysis and in the long run it could also lead to kidney issue.

These are merely some of the many issues that could result from overworking your body and muscles during your workouts. The key is to work moderately and within your potential to establish a healthy workout routine!

The post Why overdoing your workout can be harmful! first appeared on Fit Foodies Mantra.

However, it has also got most of us thinking; what if something like this happens again and our workouts are forced to take a backseat? The need to stay on our toes when it comes to our exercise routines is a constant one and the sort that helps most of us get through the day, in a more relaxed and organized manner.

And this is where a very pertinent question arises in the back of each of our minds; Why not invest in a home gym instead?

We know that in the present situation, the investment in a home gym might seem like a good idea but let us also explore as to why it might not be as good as it seems!! Here are a few reasons as to why investing in a home gym might not the be the greatest idea!

1. Space constraints

If you have to have a well-planned home gym, then it goes without saying that you need A LOT of space! A whole room, in the least needs to be allotted to the home gym, and not a small one at that!

For a fully-equipped home gym a small space or a corner in a room just won’t do! However, if you are someone who as a lot of space at your home, then this point might just seem null and void to you!

2. Investment

Gym equipments DO NOT come cheap! At least not good quality ones. You might find home gym equipments in the market that seem cheap and work for you, but trust us when we tell you, cheap home gym equipments could potentially end up doing more harm than good.

A single, good quality, home gym equipment costs a good amount of money, and to have a fully equipped home gym, you have got to shell out a LOT of money! A basic home gym could cost you anywhere between 50,000/- to 5 lakh easily, depending on your requirement for weight machines and the likes! So, if you think you can establish a home gym in a budget friendly manner, you need to give it a second thought!

3. The Vibe

Our homes are places where we sit back, kick our feet up and relax most of the time. Those are the vibes that have seeped into our homes since forever! Do you really think you would be able to do full-fledged workout routine when all the vibes around you are screaming for you to relax? We think not!

You see, the atmosphere in any gym will always make you WANT to workout! You will always feel more motivated looking at your fellow gym goers and this will in turn help you push yourself more! Those are the vibes that have seeped into any gym, and THAT is what will work in your favour when you decide to workout!

4. Long-term investment

When you decide to invest in a home gym, you are potentially investing in a almost a 5-10 year long plan wherein you feel like you will be using your equipment for that long! Not only are you spending a lot on the equipments, you might, after a certain point of time, altogether give up on working out at home in the long run! Motivation might feel lacking, and you might just throw caution to the winds!

A proper gym on the other hand could very well be a trial and error thing. To make sure that you find the right fit in terms.of the gym, the instructor and the equipment, you could gain a month’s membership to test the waters first. If all goes well, you could end up signing up for a membership of a few months, which would STILL be cheaper than spending your money on a home gym!

We understand the need you feel right now to invest in a home gym seeing the situation unfolding in front of us. But know this, this situation is temporary at best, and panic buying will not help you in the least. Of course you do not want to miss out on your workouts, but there are also plenty of workout routines you can indulge in thst do not need any equipment whatsoever! So why not try those out for now?

The post Why not to invest in a home gym! first appeared on Fit Foodies Mantra.

Out of all these things, the one that seems to resonate with the majority of the population is the fact that a healthier immune system could potentially help one steer clear of catching the pandemic itself! But how does one actually build or develop a healthier immune system?

Well, first off, a healthier diet could definitely be one of most important things that one can adapt during this time to strengthen one’s immune system!

Apart from that, seeing as maintaining good hygiene practises has become THE most crucial component when it comes to avoiding the spread of this virus, in the long haul, good hygiene practises could very well become a part and parcel of everyone’s life, (here’s hoping)!

But let us get back to the diet and food aspect of this debate now, shall we?

There has been a lot of research about the long-term impact that this virus might have on our daily lives, and among them is the change in relationship we will have with the food that we consume on a daily basis! We will start seeing the importance of health differently than we did prior to the occurrence and spread of this disease! I definitely would love to see people making healthier decisions in their diet without a doubt and opting for a healthy diet!

However, in order to make sure that everyone’s immune system becomes a well-oiled machine, we do have a few tricks and tips up our sleeve! Have a look!

Mix it up!

Variety is the key! If you are someone who has been on a protein diet for sometime now, the right kind of variety could do wonders for your health! Remember to include a variety of different foods in your daily diet! From whole grains and pulses to various fruits and vegetables. Also remember to include a source of protein to your diet like an animal protein or if you are vegan, then soy or tofu works wonderfully too!

Ensure that the variety you are choosing be unprocessed and as natural as you can get! This way, you would be staying clear of any chemicals that could potentially cause damage to your health!

Lessen salt intake

Essentially your salt intake should not be more than 1 tsp in a day. Excess salt could cause a number of health issues including high blood pressure and even dehydration. This is why it is essential that you reduce salt intake to the minimum.

When buying packaged foods, try checking the content label to see whether the product has low or high sodium content. Always pick the ones that are low in sodium.

Limit Sugar Intake

Not all sugars are bad! Naturally occurring ones like in fruits are definitely a win win without a doubt! Avoid packaged sweets, or candies or even fizzy drinks! These drinks are nothing but sugar and not the good kind!

If you want to drink something refreshing opt for flavoured water that you can easily flavour according to your needs and wants! Add slices of cucumber, oranges or strawberries to water and let it steep overnight! And voila, your flavoured water is ready without any added sugar!

Fats and Oils in moderation

Switching to healthier fat options like olive oil, coconut oil and corn oil could potentially, in the longer run prove to be insanely beneficial for your health without a doubt! Substitute the likes of butter and ghee with these oils to gain more nutrition in your diet.

Most of the processed fried foods like chips and the likes that you find in the market contain trans fats in them that end up increasing bad cholesterol in the body, which could, as a result lead to hear related issues. Replacing these fats will go a long way in maintaining a healthier life!

You see, when you follow certain dietary rules and tips, in the longer haul you start experiencing good health and you also start better and healthier without a doubt! This is what helps one form a proper lifestyle around healthier foods!

This is exactly what Covid-19 has pushed us to do during this time of the crises, and I truly hope that once people start consuming a healthier diet, they will continue doing so, long past the virus has run its course!

The post Is a Diet change inevitable thanks to covid-19? first appeared on Fit Foodies Mantra.

V Pipe Exercise (Inverted version) (30 seconds)
A 30 second indulgence of this exercise can give you those killer abs you had always been dreaming of! The 2 things you require to do this workout flawlessly is willpower and an exercise mat!
1. Start by lying facing down with your toes on the mat.
2. Continue by placing your hands on the ground and push your body up to balance it on both the hands and toes
3. Pull the legs close to your body in order to make an inverted V shaped form with your body.
4. Now stretch your legs back away from the hands.
5. Continue this pulling and pushing of the legs for about 30 seconds

This exercise helps the arms and core and even the lower back

W Leg Lifts (30 seconds)
Works brilliantly for both legs and arms as well. It also helps you lose fat from your body as a whole
1. Start by lying with your back on the floor with your legs close to each other.
2. Lift both the legs together, bring them near your tummy and bring it back to the ground.
3. Repeat the same for 30 seconds
.
Jump Squats (30 seconds)
Cardio workout that helps lose weight from the entire body.
1. Stand straight with your feet shoulder width apart
2. Bend into the best squat that you can
3. Slowly start coming up from the squat but jump when you are just about to exit from your position
4. Once landed, go down into a squat again repeat.
5. Repeat the process for 30 seconds.

Superman exercise (30 seconds)

A wonderful workout that engages your core and your legs and help reduce fat from the stomach, thighs and lower back
1. Start by lying in the mat facing the floor with your arms and kegs stretched out
2. Try lifting your chest and your thighs off of the ground while balancing your body on your stomach.
3. Keep yourself straight while doing this.
4. Repeat for 30 seconds

Single leg lift jump (1 minute)

This exercise helps tone your tummy and thighs while also improving your sense of balance. Though this might be one of the simplest exercises, it could very well also be one of the most effective workouts to lose weight.
1. Start by standing straight on your mat
2. Continue by raising your left leg off of the ground.
3. Try touching the ground with your hands and while coming up, jump
4. The trick is to keep the leg lifted off of the floor all the while
5. You need to keep it bent but if you feel any kind of strain, take a little break.
6. Do the whole touch ground-jump-touch ground routine with one leg lifted up first for 30 seconds
7. Take a little break and then do the same with the other leg for 30 seconds

We understand that if you are someone who has just started off working out it might seem difficult. But with the right amount of practise you will be able to do justice to the workout.

Push-up + Knee Kick (30 seconds)

If you have a small space to exercise in, then this could very well be the best use of solace that you can make. Though this is a variation of the traditional push-up, it works your entire body brilliantly, particularly targeting the stubborn upper arm fat. If you are finding it difficult to do a proper push-up, begin with the knee push up instead.
1. Start by lying flat on your mat
2. Come up in the push-up position that you prefer
3. Do one push up from your starting position and come back to it.
4. Once you are done with your 1 push-up, touch your right knee to your right elbow and return to the starting position
5. Now touch your left knee to your left elbow and return to the starting position.
6. Do the whole starting position-push up-right knee to right elbow-starting position-left knew to left elbow-starting position-push up routine for 30 seconds.
When done regularly, this adds a whole amount of strength to your upper arms whilst also toning them.

Bent Leg rotation (1 minute)
If you are looking for an exercise that targets your thighs as well as your abs, then this could truly work miracles for you.
1. Begin by standing straight on your mat
2. Continue by placing your hands on the back of your head
3. Lift your right leg towards your waist and rotate it forward, while keeping it lifted for 15 seconds
4. Once that is done, rotate the same leg backwards for 15 seconds
Repeat the same with your other leg.
Though this might seem challenging, it truly does help you strengthen your knee while also helping you lose weight.

Skipping (30 seconds)

Nothing gets easier and simpler to do than skipping. Skipping can help you lose weight wonderfully from the whole body. But skipping also particularly helps get rid of fat in the thighs.
1. Simply take your skipping rope and jump away for 30 seconds.
2. You can also alternate between intensive skips and normal ones.
4. Also remember to keep your back and knees straight at all times

Tips to start doing these 5-minute sets:
Working out in the morning on an empty stomach is ideal.
However, if you are someone who wakes up and has 2 glasses of water first thing in the morning then give a little gap between the water intake and working out.
You can also take a 10 second break between each workout if you get too tired, not more than that!
Other than that, you are good to go!
Happy Fat Burning! We truly hope this helps you achieve your fat loss goals!

The post Burn Fat with this 5-minute Workout at Home first appeared on Fit Foodies Mantra.