How to get my body in shape

Achieving good body shape requires lot of dedication and controlled balance diet, Proper workout plan and last but not lease few home remedies that helps in increasing body metabolism and cuts down extra pounds of fat.

1: Workout plan:

As there are many people with desire to have a fit and strong body but without know-how and lift-up methods, working on every exercises ,every day and hoping something will happen.

Dear friends nothing will happen if you try do each and every exercise , only thing will happen you will quit the gym ..

Fortunately, you are with FitnessMantrahub  and won't be making those same mistakes.

Here's the info you need to understand before you get started.

1) Perform workout for 4 days in a week for one month and resting one day at least in between workout session.

Workout Schedule:

Monday:       Workout A
Tuesday:       Off-rest day
Wednesday:  Workout B
Thursday:     Off-rest day
Friday :         Workout A 
Saturday :     Off-rest day
Sunday :        Cardio Exercises


Follow the above schedule for one week then change the Workout order apart from Cardio exercises, Next week you can begin with Workout B.

Now you will be amaze what is Workout A and Workout B. Lets start what are these workout.

The most important thing you need to follow before starting your every day workout, you need to do a proper warm up exercise  or stretching exercise. By performing 5-10 minutes of any warm-up exercise that works the large muscles of the body, increasing blood flow and warming the muscles themselves.

 Workout Plan A:

1: Seated Dumbbell Press
      3 sets with 5 -8 reps
       Take one minute rest between each set
2: Bench Press
      3 sets with 5 -8 reps
      Take one minute rest between each set.
3: Standing Dumbbell Press-Biceps
      3 sets with 5 -8 reps
      Take one minute rest between each set.
4: Calf Raises
      3 sets with 5 -8 reps
      Take one minute rest between each set.


Workout Plan B:

1: Pull-Ups
      3 sets with 2-5 reps
      Take one minute rest between each set.
2: Squats
      3 sets with 5 -8 reps
      Take one minute rest between each set.
3: Triceps-Pulling Down
       3 sets with 5 -8 reps
      Take one minute rest between each set.
4: Rows
      3 sets with 5 -8 reps
      Take one minute rest between each set.

Above mentioned two workout plans are balanced workout plans , that will cover most part of your body.
Workout plan A covers.

  • First exercise will cover your shoulder part and is one of the best shoulder exercises for developing all heads of the shoulders.
  • Second Exercise will cover your chest part and this exercise is  the standard measure for strength and will help you in developing more body strength.
  • Third Exercise will help your Arms in getting strength
  • Fourth Exercise exercise will benefit your calf muscles in the back of your lower leg, as well as your Achilles tendons. This additional strength helps prevent leg and ankle injuries.

Workout plan B covers.

  • First exercise Pull ups is one of the hardest exercises you can do, but also provides you with the greatest benefits to your back and upper body
  • Second Exercise is one  of the best exercises for you, whether you're trying to build muscle or lose weight (or both) HAS to be the squat.
  • Third Exercise will help your Arms in getting strength .
  • Fourth Exercise is one of the best exercise  as this activates muscles throughout the whole body and burns a ton of calories in the process.

Soon we will be mentioning more details of each exercise in our next post. Request you to please be patience till that time...... :):)

It is recommended that for the first few week or you can say for a month, beginners must follow strict routine, and try to learn the basic movements for each exercise as all are new to you.

Some times  your co-ordination may get wrong , but don't worry take rest and Keep practicing and rehearsing the movement pattern until you learn how to do it perfectly, don't focus on number of sets, focus on the correct coordination and proper way of doing. As a beginner, you should be able to progress like this consistently for quite a while, partly because you are starting a little lighter to master proper form, and partly because beginners are just more capable of progressing at a more consistent rate than anyone else.

It's a request from all beginners don't over do any exercise, or don't try to add something more advanced in the workout plan as your body is not use to of such kind of activities, and you may get cramps in your body that may lead to serious consequences.for better results do it as it is mentioned in workout plan.

After one month you can increase numbers of repetition and weight as your body had stamina to start advance level or workout plan.

So that's it guys follow the plans mentioned above and start developing your body strength to make your body to accept the beginning of  advance level workout plan.

2: Balance Diet Plan
First Meal : Breakfast

Remember the saying.." Eat breakfast like a king, lunch like a prince and dinner like a pauper!"
The very first meal of the day,"Breakfast"..should be full of nutrients and proteins. It's a myth that skipping your breakfast will help you to loose weight but skipping the breakfast will make you overweight.A heavy protein-rich breakfast like eggs,sprouts,cheese etc should be taken as it makes you energetic and prevent to eat extra carbs.
1: Boiled Eggs white:
"Eggs are all-natural and provide one of the highest quality proteins of any food available. One egg provides more than six grams of protein, or 13 percent of the recommended Daily Value (DV),"
Egg whites contain more than half (four of the six grams) of an egg's protein

2 Sprouts:
Sprouts are germinated seeds of moong bean, grams and many more.
They are essential sources of vitamin K, C, fibre and other minerals. Sprouts purifies blood and helps to boost the immune system.


3. Fruits and juices
Fruits contains high amount of soluble dietary fibre which eliminates the cholesterol and fat from the body, prevents wrinkling of skin, hair fall  & many more.
According to Research, "One should eat at least 2-3 servings of fresh fruits everyday."
Although, raw fruits are much healthier than juices, but it helps our body to remove toxins, weight loss and better immune system.

4. Others
There are still many breakfast that are low in calories & delicious too.Some of them are  poha, upma, rawa  idli, rawa dosa, sabhudana khichdi, moong daal chila etc.


Second Meal: Lunch
Moving to the next part of the diet Lunch, should be light in comparison to breakfast and good source of proteins & vitamins. To stay healthy and fit , a person should eat:-
2 Chappatis / 1 cup brown rice / 1 cup boiled rice
1 bowl Dal
1 cup Raita
1 cup Green vegetables
For most of the vegetarians, Dal  is the main source of proteins and green leafy vegetables lowers the cholesterol, improves the vision & also consist of vitamin B which energize your body.
Third Meal : Dinner
The last meal Dinner, is lightest of all diet and should be taken as early as possible.The low calorie dinner comprises of
2 Wheat flour rotis
1 cup Green leafy vegetable/1 bowl Dal
1 cup Raita/1 cup Salad
Roti made with whole grains filled with soluble fibre, proteins and vitamin E.
The benefits of roti are:
-Increases blood circulation
-Easy to digest
-Prevents constipation
Whereas curd improves digestive system, minimizes the risk of high blood pressure and helps to reduce cholesterol level and boost immune system.
To stay healthy and fit , you should follow above diet and most importantly it should be taken on time that is Morning breakfast (7-9 a.m), Lunch (12-2 p.m) and Dinner (7-8 p.m).
In between lunch and dinner you can have green tea/lemon tea with some light snacks like bhuna chana, upma etc.

3: Home Remedies
So here are few best home remedies for natural weight loss. If these tips are followed sincerely on daily basis, any one can  cut off extra pounds of weight easily and quickly.
So here are the few Home Remedies that we are going to recommend you to follow for Weight Loss- Safe and Fast.
  • Lemon, Honey with Warm Water
  • Green Tea
  • Curry Leaves
  • Papaya
  • Tomato
  • Water
  • Cabbage
Now lets discuss each one by one in detail, how to prepare these remedies, when to use and how to use
1: Lemon, Honey with Warm Water

Is drinking water right before sleeping good or bad?

Water is considered a nutrient and is very essential for survival, health as well as beauty and longevity. A person can go without food for almost 40 days; however, two days without water will result in deterioration of health. This will depend on how rapidly the body water

Will having 6 pack abs make me a healthier and relatively a diseases free person?

Well researched studies have established that Indian genetic make up is conducive to obesity and related diseases.Now, because a six pack in Indian diaspora is visible ONLY after significant decrease in fat it is not practical for a common person like me (read NON- body builder,

Can we eat anything as long as I am on a strict calories deficit diet and still lose weight?

Absolutely Yes. Our body responds to calorie deficit vary efficiently.There are lot of persons who have tried this and the examples can be seen from here.A Teacher Lost 56 Pounds Eating McDonald's & People are PissedMan eats Maccas for 30 days, loses weightEven at the starting