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The 14-Day Plank Plan

You already know the plank is a great core exercise. So we’re adding plank variations to amp up your training, target your midsection from different angles to test your muscles (and your mind).

Welcome to the 14-Day Plank Plan that will help you get a super strong core using the ultimate ab exercise: The plank. We’ll show you variations to take your training to the next level with this easy to follow day-by-day plan.

HOW THE 14-DAY PLANK PLAN WORKS

Let’s start by building the foundational strength you need. Because the plan is only two weeks, this challenge ramps up quickly. That’s why we build in “recovery” days. On those days, you’ll still do some core work, but it’ll give your muscles a much-needed break so they can recover. We recommend you do these after your workout, not before your loaded exercises.

The key to success is consistency: All you have to do is show up and follow the plan. Also, remember: It’s about quality not quantity. The times and repetitions here are guidelines. If you feel discomfort or start to lose technique, take a 5–10 second rest and then continue. Scroll down to see the exercise descriptions below.

EXERCISE DESCRIPTIONS

Begin Slideshow

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The 7-Day Walking Plan

With the mercury rising, it’s easy to make excuses and miss a workout, which is where a 7-day walking pledge comes in handy. The next seven days will set you on a path to consistent, enjoyable and beneficial walking. Enjoy!

GETTING STARTED

Plan to walk during the time of day when you know you can be consistent — maybe before or after work or on your lunch break. Look at your calendar for the next seven days, then schedule your walks like you would a meeting.

We are asking you to slowly build from 30 minutes a day on Day 1 to an hour on Day 7. It’s great to start on a Monday, but any day you want to start is the right day.

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Smart Hour By Hour Diet And Exercise Plan

Here’s A Smart Hour By Hour Diet And Exercise Plan

Hello All!!!!

Always wanted to know from experts what to eat and how to exercise? Your dream of getting a diet and exercise plan has just come true! Here is an hour to hour diet and exercise plan that will surely guide you well.

6.30 to 7 am

Time to wake up and drink water

wake up to a happy morning

It is best to break your all-night fast with a glass of water with lemon. Nutritionists say that when you sleep, you don’t just abstain from food but also from water. As most vitamins are water-soluble, a glass of water before eating will help your body absorb nutrients from food better. Lemon’s acidity helps in re-balancing the digestive tract and lets good bacteria thrive in the intestine. This facilitates proper nutrient absorption.

7 am

Go for a short walk

women walking- How To Walk 10,000 Steps A Day

A light session of cardio just after you wake up and before you eat helps burning fat. It can be a 20 min walk with your dog, running up and down the stairs or doing jumping jacks. These help tap the energy reserves of the body. It should not be a 2 hour hiking or a 45 min spin class on an empty stomach. The whole idea is about fitting in an easy exercise within an hour of waking up.

7.30 am

Breakfast

Oats For Weight Loss Management And Well Being

Having  oatmeal is a great idea. As it is packed with fibre, it will keep you full for a few hours. For your protein needs, you can have a glass of milk, yogurt, or a full-boiled egg. You can also stir in a few nuts into your oats. Berries are also a good option.

Calorie count – 300 to 400 calories

9 am

Drink water

drinking_water

You know that you must drink lots of glasses of water a day. But sipping on a little amount of water at a time throughout the day sounds better that guzzling down a huge glass when you feel parched.

10 am

Stretch and walk

Simple Stretches at work

Get up from your work desk, stretch a bit and stroll around every hour. You can walk to the cabin of your coworker instead of sending an email. When you need to go to another floor of your office, take the stairs instead of the lift.

10.30 to 11 am

Small snack

nuts

After every 3 to 4 hours, you need to eat to keep your energy levels up and avoid hogging at mealtime. You can grab an apple, a slice of cheese or some nuts. You can even try yogurt and berries. Check out these healthy portable snacks

Calorie count: 150 to 300 calories

11.30 am to Noon

Drink water and walk

Hot water diet for weight loss

Drink some water and get up from your desk. Stretch a bit. This will help keeping your energy levels up and will prevent you from snacking out of boredom or tiredness. Also, moving around prior to lunch gives your digestive system a jump-start.

1 to 1.30 pm

Lunch

Wilted spinach egg peppers salad with creamy spinach mayo dressing

Make a colourful salad for yourself. Start with leafy greens and pile on a mix of colourful veggies, protein and healthy fats. Try adding tomatoes, carrots, mushrooms and peppers. For healthy fat, add avocado (1/4th cup) and half a cup of protein like fish, chicken, beans or lentils. The more colourful your platter, the better it is.

Dressing your salad is okay but you should not drown the salad in it. Go in for a lighter version or one based on olive oil.

Calorie count: 400 to 500 calories

2 pm

Water and a walk

before dinner walk

Drink water and get outdoors if possible. The fresh air and sunshine can help boost spirits and prevent overeating due to a bad mood.

3.30 pm to 4 pm

Afternoon snack

low carb high fiber strawberry yogurt

By this hour everyone needs to snack! For a good fibre and protein rich snack, have yogurt with some cereal that is high in fibre. Banana with a tablespoon of almond butter or peanut butter is also a good option. There can also be something fun like a piece of dark chocolate (70%). It has polyphenols that help in keeping the brain sharp. Your appetite should be your guide in choosing the snack.

Calorie count: 150 -250 calories

6-7 pm

Walk or a workout

IWB Weight Loss Challenge Workout Plan weight

If you can’t workout in the morning, this is the right time to exercise. Be regular in your habits no matter if it is the gym or just a walk in your neighbourhood. You can even add in exercise in your daily travel. If you travel by bus or train, hop off a stop earlier and walk your way home.

7.30 pm

Dinner

Chicken soup recipe

Begin with a soup, head to the main course of grilled fish and veggies. If you are a vegetarian you can have sautéed veggies with brown rice.  Just remember to control portions.

Calorie count: 400 to 500 calories

9.30 pm

Dessert

Berrries for diabetics

Half a cup of berries with chocolate drizzled on top, fresh orange juice popsicles or apple slices with honey. Really good options!

Calorie count: 100-150 calories

10.30 to 11 pm

Woman Sleeping

You need to clock in 7-8 hours of sleep or else you will invite illnesses. Insufficient sleep will also make you feel more tired and likely to eat more the next day. Ensure you have a calming bedtime ritual that soothes you to sleep.

Wasn’t this diet and exercise plan useful?

Hope you liked reading this post on Hour By Hour Diet And Exercise Plan!

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31-Day Squat, Lunge and Pushup Plan

If you want to get really good at something, it’s all about practice, practice, practice.

It seems obvious, but to achieve mastery, you need to practice every day. That goes for playing a musical instrument, learning a foreign language and exercise.

This simple, yet effective, 30-day program features three basic exercises: the squat, the lunge and the pushup and targets your entire body without any equipment other than your own bodyweight.

Here’s how it works:

THE EXERCISES

SQUAT

  • Stand with your feet hip-width apart and your toes turned slightly out.
  • Hold your arms out in front of you or put your hands on your hips for balance.
  • Push your knees out over your pinky toes and sit your hips back slightly as you start to lower yourself toward the floor.
  • Bend your hips and knees until your thighs are parallel to the floor (or lower if you’re comfortable).
  • Stand back up to the starting position and repeat.

LUNGE

  • Stand with your feet directly under your hips.
  • Take a long step forward with one foot and bend both knees until your back knee touches the ground.
  • Make sure you keep a straight line from your knee to your ankle on your front leg, and lean forward slightly to prevent arching your lower back.
  • Return to the starting position and repeat with the opposite leg.

PUSHUP

  • Start with your arms straight and hands on floor (or an elevated surface like a chair or bench) directly under your shoulders.
  • Keep a straight line from head to toe by making a double chin, bracing your abs and squeezing your glutes.
  • Lower yourself down slowly, keeping your elbows tucked at 45 degrees to your sides, until your chest hits the floor or bench.
  • Push yourself back up to the starting position without letting your elbows flare out or lower back arch.

READ MORE > 5 STEPS TO YOUR FIRST PUSHUP


THE 31-DAY PLAN

Start by doing 10 reps of each exercise on Day 1, and then add one rep per exercise every day for 30 days. By Day 30, you’ll be doing 40 reps of each exercise, adding up to a whopping 120 reps that day — and 420 reps over the course of a month.

TIPS FOR STAYING ON TRACK

  • Get a wall calendar and mark a big X through each day you complete. The visual of finishing each day will help keep you from missing workouts.
  • Set an alarm on your phone for the same time each day as a reminder to do your workout.
  • If you miss a day, don’t worry; just double up on the next day! The exercises are simple and light enough that you won’t exhaust yourself.
  • Stick with your bodyweight only. While it might be tempting to add weight, trust that your bodyweight is enough to make serious strength gains over 30 days.

GEAR UP FOR YOUR NEXT WORKOUT

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