Raj Ganpath, a certified fitness coach as per his IG bio, shared 7 no-nonsense steps to fitness that might help streamline all the unwanted clutter in your routine. He gave a timeline of 3 months, where with consistency, one can see improvements in their fitness levels.

Walk as much as you can

The coach highlighted that one should walk as much as they can daily. Generally, there’s a spotlight on the step count. But Raj Ganpat urged that there should be a ‘greed for walking.’ He further added that 10 minutes of walking burns 40 calories.

Fostering a desire for walking is important. The mindset of ‘greed for walking’ is essential, preventing a sedentary lifestyle. With walking, whatever steps a person takes are the foundation of fitness. It’s the baseline activity to stay in movement at least once a day.

ALSO READ: Study reveals walking reduces depression risk: Find out how much your daily step count helps

Exercise four to five days a week

He divided exercise into two categories, strength training for toning muscles and endurance training for burning calories.

He said, “Two to three days of strength, two to three days of endurance. With respect to strength, any program, any equipment doesn’t matter. Just make sure you stimulate those muscles and for endurance, you can run, cycle, swim, jump, dance… just get your heart rate up, that’s all that matters.”

Maximise lean protein and vegetables in every meal

It’s a no-brainer that every meal should be balanced. The coach pointed out that every single meal majorly should be filled with lean protein and vegetables, regardless of where one resides.

Lean protein is low in calories and has a high concentration of protein. It helps build muscles. Whereas veggies are packed with essential nutrients like antioxidants, vitamins, and fibres, supporting overall nutritional requirements.

ALSO READ: Not losing weight despite strict diet and workout? This common habit may be the culprit

Minimise sweet and fried food

Cutting back on sweet and fried food goes without saying. But Raj Gupta reminded one doesn’t have to completely eliminate. He reiterated that they should just be minimised.

Optimise starch

He said, “Optimise starch consumption because starch is essentially energy without nutrients. So if you’re active have more. if you’re not active, have less.” Starch is a carbohydrate, found in foods like rice, potatoes, bread, and pasta.

Don’t overeat

Overeating is one of the biggest challenges for weight loss. It can be a setback, ruining all the hardwork. Even Raj Gupta highlighted this issue and said, “Irrespective of where you eat, when you eat, what you eat, don’t overeat. And if weight loss is your goal, make sure you undereat by a tiny bit.” He hinted towards a moderate calorie deficit diet for those who wish to shed weight.

Adequate sleep

Adequate sleep is the pillar of good health. For weight loss as well, sleep is important. Raj Gupta advised that one should sleep as much as one needs to feel refreshed the next day. Often sleep is quantified with a number. But this is personal and may vary from person to person. Addressing this, Raj explained that adequate sleep to feel refreshed next day for one person can be 8 hours, for another 6 hours.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

Even the most experienced gym buffs had to start somewhere, and most of them were intimidated and overwhelmed when stepping into the gym at some point in the past. What machine do you start with? What’s that machine for? A barrage of questions flutter through your mind when you embark on your journey to get fit. For many people, working out can seem exhausting before you even start, especially in the modern age of social media, where we often compare ourselves to idealistic snapshots of others. If you feel that way or have ever felt that way, this new data shows you’re definitely not alone. Let’s look at the data.

New data

The new data from Nuffield Health’s Healthier Nation Index is eye-opening and involves a survey of 8,000 people in the United Kingdom. The goal is to help improve people’s health. 

Here are the results:

• 40% of people said that gyms are too intimidating.
• 33% of people haven’t dedicated any time to physical activity in the last 12 months.
• Three out of four people weren’t reaching the British National Health Service guidelines of 150 minutes of moderate exercise every week.
• Over half of the people who aren’t moving enough reported low motivation as one of the main reasons behind the lack of exercise.
• 49% of people reported a lack of energy.

Younger people and those with chronic conditions were more likely to face barriers to movement. Lots of younger people said that not knowing how to get started was the main reason for not getting enough exercise.

A decline in mental health

This new data showed that the lack of physical activity correlated with a negative impact on people’s mental health. 28% reported a decline in their mental health in the last year alone. Regular exercise is beneficial for physical and mental health. Physical activity has been shown to improve sleep and a range of psychiatric conditions. Research also highlights that exercise can reduce depression and anxiety and boost your mood. Going out for that run releases feel-good endorphins that can make your day better.

Tips to get started and diminish that intimidation

Regular exercise can reduce your risk of chronic conditions like type 2 diabetes and stroke. Here are some top tips to help you get started with a workout plan and diminish intimidation:

• Consider working with a personal trainer or physical therapist for guidance.
• Consider joining an exercise class.
• Find an accountability partner or a friend who is also starting a workout plan.
• Try to set realistic goals.
• Try to make it fun and stick to the workouts you prefer or enjoy.
• Celebrate small wins.
• Start slowly, and don’t do too much too soon.
• Listen to your body.
• Monitor your progress over time with a fitness tracker to help you stay motivated and see how much you’ve improved.
• Remind yourself of the benefits of exercise and why you’re making this effort to improve your health and fitness.
• See if you can find a time when the gym is less busy so you have more room to familiarize yourself with the equipment and your routine.
• Start at home with remote personal training, an online class, or just a couple of dumbbells and a few exercises until you feel comfortable heading to the local gym.

By Gwendolyn Bounds

For The Washington Post

Eight years ago this month, like many Americans, I made a resolution to become fit and strong.

About 7 in 10 U.S. adults set goals at the start of a new year, and personal health or fitness goals are the most common, according to Gallup. But by mid-February, 80 percent of the people who set New Year’s resolutions will have abandoned them, Gallup reported.

I, too, had tried before, my pledge generally lasting a few months before old habits (sitting! screens!) returned.

But that year was different. I had a specific goal in mind — to compete in one obstacle course race. Tying my New Year’s resolution to something concrete was a critical first step to exercise being almost a nonnegotiable in my day. Last year, I completed my 56th race.

Once a resolution is made, specific tactics make it more likely to stick. Here is what habit and fitness experts, and my own experience, suggest:

Have a longer-term obtainable goal

Going out too hard is a common misstep, said Peter Duggan, a strength, conditioning and rehabilitation specialist at Fuel Sport & Spine in New York. “People say ‘I’m going to go crazy’ and then come in to see us injured by the middle to end of January,” he said.

Having a longer-term goal and plan is better, suggested Duggan, who works with professional athletes and amateur fitness enthusiasts. That can be as simple as a 5K race in April or a 90-day first-quarter (Q1) challenge where you measure your January progress against your February progress and your March progress against February and January.

This way, you have some form of momentum. But if January blows up because you get sick, then you still have February and March, Duggan advised. Start small if you’re a newcomer: Go from walking or jogging in January a couple of times a week to running 25 minutes two or three times a week in February and longer in March. Then set another goal for the next quarter.

“You can’t just run up Mount Everest,” Duggan said. “You have to start at base camp. Use January or Q1 as base camp.”

Time block and preprogram your workout

Waking up and thinking, “I’m going to exercise at some point today,” is a vulnerable strategy. You must then spend extra time figuring out what you’ll do, when you’ll do it and where — time you probably don’t have in an already full day.

Instead, schedule and block out your exercise moments for the week, in advance, to reduce the likelihood of slipping back into old habits — such as coming home, jumping on the couch and scrolling on the phone.

“Physical activity takes time, and you need to be mindful of your other habits that need to change,” said Chad Stecher, a behavioral health economist and an assistant professor at Arizona State University. “Not only are you building a new habit, but how does that habit fit into the rest of the day?”

My solution: Since I live by my digital calendar for work, each week’s exercise gets scheduled in the same color-coded blocks as my meetings. I don’t skip meetings, so I don’t skip my workout. This removes the barrier of “at some point today.”

Leave yourself visual prompts

Cues, particularly visual ones, are some of the strongest motivators to create a new habit, said Stecher, whose research focuses on habit formation.

For instance, placing your running shoes or workout clothes where they are the first items you see when you wake up reduces the likelihood exercise will slip your mind, Stecher said. It also serves as a commitment reminder that “you intended to do this,” he said.

In my living room, I keep a nice box that holds a yoga mat, balance board and foam roller. Seeing that box each time I walk to the kitchen means I’m more likely to use what’s in it when I have five to 10 minutes to spare.

Accessibility also matters, Duggan said.

“It has to be convenient,” he said. “We all have weeks when we are overwhelmed, but you can still carve out 20 minutes in your living room with some dumbbells or a HIIT [high-intensity interval training] class on an app.”

Build accountability slowly

Recent research suggests the amount of movement we get in a day, as measured by a wrist tracker, is a stronger predictor of mortality than age, smoking or even diabetes.