Diet,  Fat Loss,  Health and Fitness Knowledge,  Muscle Building,  Nutrition

Khud ko fit kaise rakhein

Khud ko fit kaise rakheinKhud Ko fit kaise Rakhein

Doston yahan main apse khud ko fit kaise rakhein  is  baare mein bataunga . Apko fit rehne ke liye gym join karna jaroori nahi hai . Aap ghar mein rehkar bhi ye achieve kar sakte hai . To yahan kuch simple tips jise follow karke aap bhi fit ho sakte hai. To chaliye start karte hai ki khud ko fit kaise rakhein.

1. Apne goal ko samjhein:-

Har individual ka ek alag goal hota hai. Apko khud apne fitness goals banane honge jaise fat loss,Muscle building or just staying fit. Apke goals ke according age badhein aur dheere dheere apni intensity badhayein. Agar aapne kabhi exercise nahi ki hai to aap mere diye hue in steps ko follow kar saktein hai.

2.Shuruat Kaise karein:-

Shuruat karein walking and thodi running se ,is se aap active mahsoos karne lagenge aur apki body dheere dheere exercise mode mein aayegi . Apne liye 15-20 minute nikalein aur rojana thodi walking aur jogging kijiye. Is se aap kuch hi dino mein achha mahsoos karne lagenge aur dheere dheere apka fat bhi kam hone lagega. Shuruat mein jyada effort na lagaye aur dheere dheere intensity badhayein.

3.Apni diet ko theek karein:-

Sirf workout se result nahi milte,is baat ko dhyn rakhna bahut jaroori hi. Apko dheere dheere apni diet mein badlav karne honge. Meetha ,cold drinks,Junk food ko copletely chhod dein . Is se apko apni exercise se mile fayde dikhne lagenge. Apni diet mein fruits,vegetables,brown rice,brown bread aur healthy fats dalein. Apni diet se Simple or bad carbohydrates aur saturated fats hatayein . Aap mera pichla article bhi refer kar sakte hai.

4. Khane mein Protein ki quantity badhayein:-

Apni diet mein eggs,fish,chicken breast,meat jaisi cheezein add karein . Jo vegetarian hai wo Broccoli,Oats,milk products,Paneer,Tofu,Soy milk jaisi cheezein add karein. Apna water intake badha dein jis se aap hydrated rahein. Agar apki protein requirement poori nahi hoti to aap whey protein bhi add kar sakte hai. But ensure karein ki aap hamesha good quality protein consume karein.

5. Walking aur jogging ke baad kya karein:-

Kuch din mein apka shareer swast mehsoor karne lagega. Uske baad apni exercise mein ghar mein karne wali exercise include karein. In exercise ko kaise karna hai aur kitne repetition karne hai iske liye mere pichla article refer karein.

  • Push Ups
  • Body Weight Squats
  • Pull Ups
  • Jumping jacks
  • Planks
  • walking Lunges
  • Crunches

6.Din mein kitni baar khayein:-

Din mein 05-06 baar khana khayein. Apni diet mein sahi matra mein carbohydrates,proteins aur fats khayein. 05-06 baar khane se aap overeating se bachenge aur din bhar jarrori nutrients apki body ko milte rahenge. Har diet mein vegetables salad include karein . Green vegetables mein kam matra mein calories hoti hai aur aapko acchi matra mein micro nutrients milte hai. Micro aur macro nutrients ko samajhne ke liye ye article refer karein.

7.Workout ke pehle aur baad kya kahyein:-

Doston workout ke 01 ghante pehle aur 01 ghante baad ka time period apki diet ka bahut important period hai. Koshish karein ki workout se 45 minute pehle 04-05 egg white,sweet potato ,ya koi fruit jaroor khayein . Is se apko workout ke dauran energy milti rahegi.

Workout ke dauran 01 litre pani thoda thoda karke peete rahein ,is se aap dehydrated mehsoos nahi karenge.

Workout ke turant baad whey protein ya 05-06 egg whites khayein ,Low fat milk bhi le sakte hai. But ensure karein ki aap high quality protein intake karein.

Exercise se 01 ghante baad apko ek balanced diet leni hai jisme sahi matra mein protein ,good carbohydrates aur healthy fats consume karein.

Kuch hi dino mein apko apni body mein farak dikhne lagege.

8. Apni progress monitor karte rahein:-

Doston fitness goal achive karne ke liye apko khud ko motivated rakhna bahut jaroori hai. Isi liye har mahine apna weight measure karein, apni picture le aur apni muscle ko measure karein. Is se apko apna goal achieve karne mein asani hogi .

Doston , Khud ko fit kaise rakhein ye article beginners ko guide karne ke liye hai. Ise follow karne se apko khud ki body mein changes dikhne lagenge.Agar apko ye hindi article accha laga aur aap kuch aur jankari lena chahte hai to comment mein likhein.

 

I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If  you need any assistance and guidance related to health and fitness. Contact us.

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