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:



  • 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.


  • 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.


  • 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.



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.


  • 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.


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Shivratri Meal Plan for Dieters

Check Out The Shivratri Meal Plan for Dieters!

Hey every one,

Are you all gearing up for Shivratri fast tomorrow? What are your plans for the day?

It indeed is a great feeling to stay in touch with all of you through IWB. Every year I post meal plans for Navratri Vrat but this time I thought why not suggest an interesting meal plan for all those who are fasting on Shivratri.

As you all know we at IWB started a weight loss support group on Facebook Indian Weight Loss Coach in the month of September last year and since then we have supported so many people during their weight loss journey with wonderful results.  You can read the success stories here and here :)

To assist all of you fasting on this pious Shivratri day here is a simple meal plan for the day which will not let you fall out of your healthy way of eating.

Shivratri Meal Plan for Dieters

Early Morning

As you wake up, two glasses of warm water

Cup of green tea with cinnamon, lemon and honey.


Apple Shake

apple shake

Blend an apple with a cup of cold milk.

Mid Morning

An orange


Paneer Salad with fruits

paneer fruit chaat

Mix chopped Papaya, apple, cucumber, guava, kiwi and strawberries and a few grapes in a bowl. Add a spoonful of thick curd/yogurt and some crushed paneer (cottage cheese). Sprinkle Sendha Namak / Himalayan pink salt and black pepper. Mix together and serve.


Green tea or Hibiscus Tea with six almonds

Hibiscus Basil Tea with lemon


Lauki Palak Soup  (Skip oats from the recipe)

lauki palak soup for weight loss 5

or Cold cucumber Soup

ColdCucumber Soup For Weight Loss

Stuffed Jalapeno


or Paneer Capsicum quick sabzi


In a pan crackle jeera in a teaspoon of  desi ghee. Add capsicum, salt, black pepper and tomato. Mix well and finally add in paneer chunks. Mix again and Cover for a few minutes.

Kuttu or Singhada Cheela (Just roll Stuffed Jalapeno in this cheela and have with dhaniya pudina chutney)

kuttu cheela

Doda Burfi 

Low carb Doda burfi 1

On Shivratri the dinner is had before sunset so you will have enough time to digest the dinner.

And yes please do not forget to go for half an hour long after dinner walk.

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Tips To Include Sweets In Diabetes Meal Plan

How To Include Sweets In Diabetes Meal Plan?

Hello All!!!

This post has tips on how to include sweets in diabetes meal plan. For the first part of the post that discusses whether diabetics can eat sweets click here!

diabetes- how to control blood suagr levels

Tips To Include Sweets In Diabetes Meal Plan

With these tips you can control blood sugar optimally:

1) Budget the carbs in your meals

net carb calculator

Whenever you have an urge to eat something sweet, use the meal’s carb budget to enjoy a tiny portion of a dessert. This is the charm of carbohydrate counting. It is the ability to use your allotted carbohydrate for any carbohydrate you choose. Typically, carb allotment for a meal is about 45 to 60 g (3 to 4 servings).

If you want your favourite dessert for your meal, count the carbs in a single serving of the sweet dish and include that in your total carb budget for your meal. The thumb rule is to adjust your meal time carb intake for the dessert. However, don’t simply consume all of your meal carbs for the dessert. Keep some for nutrient rich food.

2) Snacking right

fruit sorbet healthy italian food

People with diabetes can enjoy 1 to 3 snacks during the day while spending 15 to 30 g of carbs on every snack consumed. So, in place of eating dessert with your meal, you can satisfy your sweet craving during your snack time. Just choose a dessert that fits into the carb budget you made for the snack. Have it at least 2 hours after a meal.

3) Wise use of low and non-calorie sweeteners

Some people stick to artificial sweeteners in order to reduce carb intake. If you happen to relish recipes with non-caloric sweeteners, it is ok. But you must not forget to account for carbs present in the food you are consuming. Packaged cookies with the “no added sugars” claim and home-made sweets with stevia are definitely not carbohydrate-free foods. So read lables and count carbs.

Stevia Sweetener Review

4) Stock up less on sweets

If you have a sweet-tooth and tend to overeat sweets, then you should buy them in smaller quantities. Don’t stock up a pile of them at your workplace or kitchen. Buy a dessert when you are away from home. Just get a single serving or split a larger dessert with your friend. Make note of the nutrition facts of the dessert so that you stay on track with your carbohydrate counting plan.

5) Step up your physical activity

Apart from carbs, desserts also have extra fat and calories in them. So, whenever you splurge on sweets consider doing some extra physical activity. Exercising to burn more calories can be helpful in weight loss as well as blood sugar control.

6) Keep monitoring

When you consume high sugar foods, you need to monitor your blood sugar levels all day long. There are some foods that increase your blood sugar levels more than others even if they have the same no of carbs. Please consult a doctor as it is very important to keep your blood sugar in control. A dietician can also help you out in tweaking your meal plans.

Everyone needs to limit sugar intake

Yes, that is true. It is not just the people with diabetes who have to check their sugar intake. Every human has to make a healthy diet plan and sugar should be less than 10% of the total calories consumed per day.

This information does not take precedence to the advice of a doctor or health expert

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The 4-Week HIIT Plan for Beginners

Even if you’re new to exercise, you’ve still probably at least heard of HIIT when it comes to working out. High-intensity interval training offers many benefits including improving your cardiovascular health, fitness level, stamina and endurance in addition to burning more fat and calories in less time.

While HIIT training can be an intense way to work out, the great news is your level of exertion is relative to your fitness level. As a beginner, even walking intervals can be used for this type of training — if an adequate amount of intensity is achieved.

This four-week HIIT plan for beginners is designed to introduce you to interval training and ease into it safely — gradually building up your threshold and ability to handle more intensity over time. To help avoid injury and overtraining, we’ve also included suggested weekly cross-training schedules to help you create a balanced fitness program.

Starting tomorrow, we’ll share a new, full-length video featuring a HIIT-style routine for you to try each week, along with a suggested weekly workout schedule that builds into a complete routine.


Week 1: HIIT for Beginners: Walking Intervals

Week 2: HIIT for Beginners: Body-Weight Strength Circuit

Week 3: HIIT for Beginners: Kickboxing Intervals

Week 4: HIIT for Beginners: Cardio Intervals

Please be sure to listen to your body throughout the sessions. Modify or skip any moves that are too much for your current level. (I’ll also provide options throughout the routines to help you make them work for you.)


Leave a comment below, and let us know that you’ll be joining us in this series. You can also check in on social media using the hashtag #MyFitnessPal (also tag @MyFitnessPal). We’re here to support each other and be accountable. Don’t be shy, we’re in this together!

Looking for a full at-home program that includes everything from high-intensity interval training to total-body strength training, brain fitness, prehab exercises and more? Check out “Walk STRONG: 6 Week Total Transformation System!” This balanced program has everything you need to succeed, including online support and accountability. Save 20% when you use the exclusive MyFitnessPal promo code “3Z74EZAT” at checkout on Amazon.com.

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