Hello everyone, my name is Amit, a.k.a @freaky_fitness_amit
I have been into fitness since 2008 religiously. I am an online fitness trainer – Specialised in weight management & core strengthening.
Being a Delhi State level Volley Ballplayer, this athletic and agile body type became my strong point since the beginning, and I used it to the best for my fitness and daily lifestyle.
Typically like everyone else, initially, I thought of fitness as a power and muscles show-off game. But after spending 5 years with that thought, I got enlightened that being ripped & muscular always isn’t healthy. Since then, I have been trying to spread the same message to all and focusing on overall fitness (physical and mental health) as a lifestyle.
Listing down 7 habits that are keeping me on track through Gym or home workout or be it any other physical activity:
1) Workout should not be a tick mark activity for you. Every practice session should give you something positive. Start enjoying that workout time and take it as a stress buster moment for yourself. Workout according to your goals.
If you want to lose overall fat – focus more on calorie burn through cardio and functional training with light weight lifting too. If you want to gain weight or muscles, focus more on weight lifting and increased calorie intake. There are several diet plans and ideas available online to follow. We just need to stick to one and implement it properly to see results.
2) Pre-plan in mind or write down your workout a day in advance so that when the time comes, you are not clueless about it. You know what and when needs to be done in order to achieve your goals. There are good bodyweight workouts that will help you stay fit – a couple of them are:
Pushup: Not only builds up the chest, shoulders and triceps but is a great stabiliser of the torso and lower back.
Bodyweight Squats: This basic movement has huge benefits! It can be an indicator for ankle, hip and thoracic mobility, or it can be an incredible conditioning tool. Perform them against the wall to drill proficiency and technique.
Skipping: Skipping rope every day for a limited period of time and at a fixed pace will also help you burn calories. You can include short, high-intensity interval sets to activate your muscles and burn more calories. Jumping rope can also help you build muscles over time.
3) Remember, even a 30 mins workout is a workout, and you can do so much in that time – such as a quick 50 pushups in 2 or 3 sets, bodyweight squats, good HIIT session, running, stair climbing, Surya Namaskar and many more. Avoid ego lifting and perform proper warm-up and cool-down activities pre and post-workout sessions.
4) Don’t leave a habit of eating healthy with a mix of carbs even on your non-workout days but don’t stop yourself from eating what you like the most. Workout and make sure you compensate. Drink 3 to 4 litres of water in a day to stay hydrated, which helps in fat loss and muscle gain.
5) Take your vitamins and minerals – Vitamin C, E, ZMA, weekly vitamin D as per requirement, your daily protein value, along with nutrition from raw and home-cooked food. Make all this a part of your daily diet. Don’t starve or over-eat to achieve your goals.
6) Record your videos and compare your performance. See yourself how much have you improved. This will keep you motivated. Set realistic goals and focus more on your weak muscle group. A weaker muscle group can be trained more than once a week. But you need to train it only to the point of fatigue. So a balanced training is advised.
7) Rest days are just as important as exercise. In fact, a successful fitness regimen isn’t complete without rest days.
Taking regular breaks allows your body to recover and repair. It’s a critical part of progress, regardless of your fitness level or sport. Otherwise, skipping your recovery is doing you more harm than you think. After all, rest days are when your body actually builds the muscle you’ve been working so hard to create.
Follow me on Instagram @freaky_fitness_amit for more guidance and fitness lifestyle-related content. Instagram: https://www.instagram.com/freaky_fitness_amit/