We got in touch with pro-bodybuilder, entrepreneur, fitness icon and one of the top Indian YouTube sensations in the fitness genre, Yatinder Singh to get answers to some of the most asked questions about achieving fitness under the lockdown and here’s what he had to say:
1. What are some of the most effective exercises one can do to create a gym-like workout routine at home?
Home exercises cannot be as intensive as gym workouts due to availability of weights and specific equipment, however there are many exercises that can be performed at home and you can maintain a healthy and fit lifestyle. You can also improve your strength, stamina and flexibility.
Here are few exercises that you can do at home:
SquatsPush Ups (There are various versions that can be performed)LungesPlanksBurpeesSurya NamaskarSit-UpsLeg BurpeesBack DipsStanding Calf Raises
2. What are some of your most important tips to maintain a caloric deficit while staying at home with access to food all the time?
First and most important thing is to make a meal plan for the entire day divided into 5 meals; Breakfast, Lunch, Dinner and 2 small meals as a snack so that you don’t feel hungry. Try to keep healthy options for snacks at home like nuts, bhuna chana, makhana etc. Avoid keeping packed food at home as this will reduce your access to junk food. Try to have 1-2 fruits in a day to avoid sugar cravings Try to have lot of water to keep yourself hydrated Try to sleep on time to avoid mid-night hungerAdd more vegetables in your lunch and dinner so that it keeps you little full and you can maintain your caloriesHave slow digestive carbs in breakfast such as oats, quinoa, etc or may be a protein shake so that it keeps you full till longer and keeps you away from hunger.
3. How impactful is daily pace-walking for weight loss? Does it adversely affect our muscle mass?
As per my opinion, brisk walk is even more effective than running but you need to do it for a longer duration like 45-50 minutes per day. However, you should take care of the pace as well. 7.5-8 Km/hr would be counted as a brisk walk and you need to maintain the pace throughout. The effectiveness can be increased by adding 2 things:
If it is done empty stomach in morning
Avoid eating anything within 30 minutes after completing the walk. It will definitely help in weight loss. Also, just to clarify it does not adversely affect our muscle mass if your nutrition is on point.
4. How can excluding sugar from the diet improve our physique? How long does it take?
Sugar is like an addiction. Once you intake sugar, you will feel the need to have it again and again during the day. This will increase the calorie intake and result in an increase in body fat percentage. Excluding sugar definitely improves the physique as:
It Improves skin qualityReduces abdominal fatKeeps your gut healthyImproves your mental healthHelps you to lose weight
Once you exclude sugar from your diet, you will start seeing the difference in about 4-6 weeks in your physique. Also, you will see the difference in brain functioning (it will become better) within 2 weeks of excluding it from your diet.
5. Your top tips to improve stamina at home?
Here are few of my tips to improve stamina at home:
Exercise regularly at least for 5 days a week (250 mins per week)Take a deep sleep for 7-8 hours and the best time is 10PM – 6AMMaintain a healthy diet which includes carbohydrates, protein and fat. Do not forget the vitamins and minerals.
Due to our busy schedule, we are sometimes not able to fulfil the macro and micro requirements from dietary intake. Therefore, we can consume some supplements of a good brand to make sure that we are keeping ourselves healthy.
Include some cardio workouts as well such as jumping exercises, skipping, brisk walk.
Drink fluids to keep yourself hydratedDo some breathing exercise in morning which keeps you healthy and active throughout the day
6. How does physical exercise lead to peace of mind and calmness, especially under the strenuous lockdown conditions?
Physical exercise definitely leads to peace of mind and calmness.
Physical activity results in releasing happy hormones in your body which are natural mood elevators.It reduces stress hormones.It helps you get good sleep which is again very important for mental health.When you are taking care of your body by doing physical exercise, you feel better about yourself. It boosts your confidence and you start appreciating yourself.It helps in reducing anxiety and sadness which many people are facing during these tough conditions. Physical activity keeps you away from all the sadness.
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Photo: © Instagram/Yatinder Singh (Main Image)