Workouts, along with a daily workout routine, are necessary for a super fit body. You may be feeling like achieving that body that may not be easy to you. You might have already worked out in the gym and shelled out many bucks by now. But do you think you have reached anything that has been expected?
Whether you are a beginner or you have already started doing a workout, here you can follow a proper daily workout routine and be satisfied with what you have achieved. Results may be surprising too.
Daily Workout Routine For A Fit Body
Pre – workout meals:
1Fueling your body
When you are on a serious workout, you need to fuel your body before the workout as you burn calories during a workout. So before you start a workout see that your body gets sufficient fuel to begin the activity to provide energy and nutrients to the body.
2Give more energy
For the body, carbohydrate and glycogen are used for fuel. This is because carbohydrates and stored glycogen convert into energy faster than all other macro nutrients like protein and fats. Filling up your glycogen levels before a workout can give you more energy before you start a workout.
3Prevent muscle catabolism
When we exercise, our glycogen stores are quickly used up and the body looks for new sources for energy, especially the muscles. By breaking down the muscle that you have earned, the body gets energy. This prevents muscle growth and recovery, which is called muscle catabolism.
Try to prevent this by taking a pre – workout meal which helps glycogens to store in the body before the workout itself.
4Consider the three macro nutrients
Consider eating protein, carbohydrates and fat that constitute the macro nutrients. The ratio of eating them is important too. Avoid fat before a work out as it can take time to digest and cause you to be lazy and heavy not allowing you to do the workout.
Pre – workout meals with protein can prevent the muscle catabolism. It helps the muscle to grow and recover.
Carbohydrates are necessary for energy to produce. Before a workout it can be the best source of a meal along with a little protein.
Make it a point to take pre – workout meal half an hour to one hour before beginning the workout. Consider taking a low carb.
However, if you are on a heavy workout, take a high carb 3 hours before starting the heavy workout.
Simple pre – workout foods , taken 30 minutes before
- Greek yogurt and dried fruit
- Fruit smoothies
- Apple wedges and peanut butter
- Protein shakes
- Homemade protein bars
Complex pre – workout foods, taken 2 – 3 hours before
- Lean meat, rice and vegetables
- Porridge and oat meal
- Whole grain bread
- Sweet potatoes
- Brown rice
5Post – workout meals
What you eat after the workout can matter a lot. Your body is good at absorbing food well within 45 minutes of ending the workout. This is why it is.
Your body uses up the pre – workout meal to gain energy during the workout. Then again it requires protein and carbs to rebuild itself after the workout. It absorbs proteins and carbs at this time.
Hence post- workout meal is necessary. Take protein within 15 minutes of completing the workout, if you want to build a muscle. Take it within 45 minutes of completion if you only want to lose pounds.
Some post -workout meals
- Greek Yogurt
- Sandwich wraps
- Protein shake
- Wholegrain breakfast meal
Every exercise makes your heart pumping and burns tons of calories. Doing a series of workouts burns more calories than a single workout. Make these steps as your daily workout routine and help lose pounds and build muscle. But make sure to consult your doctor if you can add these workouts or not.
Do these exercises one after the other. Once you have finished it do it again. Repeat the circuit a number of times. You may be tired. Continue to do them after a little rest. Make sure to do them right.
6Warm – up
You must never forget to a warm up. By doing this you could be making your heat pump and getting your muscles warm. If you do not have enough time to do the workout stop it but not the warm- up. You can jump on a rope, run where you are,do a few push ups, pedal on a stationary bike, or jog up and down the stairs.
After the warm – up here is exactly what you have to do.
- 20 body weight squats
- 10 push ups
- 20 walking lunges
- 10 dumbbell rows
- 15 second plank
- 30 jumping jacks
Stretch and keep other points in mind after a workout
Make sure you stretch after a workout. All your muscles have become contracted from lifting. They need to be stretched back out and rebuilt.
Use your hand for balance while doing lunges or squats if you cannot do them properly.
For lunges keep your eyes ahead and upper body vertical. For squats you can sit down and get up from a chair. For body weights you can use anything that is heavy.
Do these workouts for 2 to 3 times a week to gain a fit body that you have been desiring for. The daily workout routine gets you the desirable results.
By Pradeepa Polineni