I know it is really difficult to keep fit in these times of lockdown. Walking, gymming, workouts would have taken back seat. Eating, more eating, binge eating has become a big issue nowadays. Sitting in front of the computer, surfing the net, looking at the delicacies in the net activates the taste buds, and before you are even aware of it, my friend you are addicted to the sweets and savories, result being the tire enlargement around the waist. Well, I empathize with you all as I myself a victim in this case.
So how should we restrict the cravings, restrict the binge eating, and tone our body at home? Let’s look around and find answers to this burning question. Before finding answers for how to tone the body lets understand first what does toning the body means.
What is toning the body?
To tone the body means increasing the musculature of the body without adding bulk to it. This implies
- a lean body
- with well defined muscle shape
- promoting strength and endurance
- increased flexibility, and
- optimal muscle size.
The idea of toning the body is to reduce excess fat from the body and give it a dynamic structure so that it develops strength and flexibility without looking over the top. Gyms have various tools that can tone the body. But in this period of lockdown going to the gym is out of the question. So what’s the next solution? Stay at home and adopt ways to tone the body.
Pre-Requisites of shaping up
- Determined mind
- Balanced nutritious diet
- Regular Exercise
- No procrastination
Determination: For success in any undertaking strong determination is necessary. The fitness mantra should be “where is will there a way.” Only if the mind is set strongly other temptations can be resisted fervently. Make a timetable and a specific plan of action for the whole day which should include the diet chart and the exercise regimen to be followed for toning the body. This time table should be executed every day for visible results.
Balanced nutritious diet: the diet should consist of an optimal amount of carbohydrates, proteins, and fat. The right amount of carbs provide the necessary energy to do work for the whole day. Proteins are required to maintain, sustain the structure and shape of the body. Fats are also required for the structural flexibility of the cells. One should eat a nutritious full meal during the daytime and eat very less at night.
Regular Exercise: A well-balanced diet and exercise are like lock and key that complements each other. Various workout options are available at home. Some of them include-
- Push ups
Push ups: Pushups are the basic traditional form of exercise wherein you raise and lower the body using the arms. It is a great way to tone arms, chest, shoulder, and triceps.
- Place the body like a plank, shoulder width apart, arms straight, abs tight
- Lower the body such that chest is an inch away from the ground
- Push the torso away till arms lock. Repeat.
Squats: Squats are a type of strength exercise wherein you lower the hips from the standing position and stand up again. This is like the game called “Sit, stand” we used to play in school long back. These games were reinvented with attractive names. You can do squatting within the confines of the home without going to gym.
- Stand with your feet slightly wider with a straight back.
- Lower the body as if sitting in a chair
- Thighs should be parallel to the ground
- Now slowly rise up. Repeat.
Abs: It is type of exercise that strengthens the abdominal muscles. Ab exercises also elevate the endurance level of abdominal muscles.
- Lie on the back and stretch your arms slowly
- Raise the leg slowly and touch it with your hand
- Repeat it with the other leg
Plank: It is a type of exercise where the body is maintained in pushup like the position for the maximum possible time. The entire weight of the body is borne by the forearms, elbows, and toes.
- Press up the body to form a straight line
- Rest the weight of the body in the forearms instead of hands
- The abdomen should be pressed towards the spine
- Be in this position for the allotted time. Repeat
Yoga: All the above-mentioned postures find their presence in yoga though in a gentler way. Yoga is an ancient form of work out handed to us by our great sages which can be done within the confines of our home. It not only keeps the body fit and flexible but also disciplines the mind. Yoga asanas have a dual function- tone the muscles, strengthen the muscles. Some of the common yoga asanas that tone the body, in the long run, include surya namaskar, bhujangasan, Chatturanga asana, paripurna asana, trikona asana etc.
If you are in hurry say marriage is around the corner and need to look perfect then it may not give you satisfactory results overnight. But as they say “slow and steady wins the race.”
No Procrastination: Always follow the motto “Now or never.” Health is wealth. It is meant to not compromise it with any other comforts.
Also Read: Does Yoga Really Help In Losing Your Weight?
I am a homemaker, No time for all these????
Well, if you are a homemaker and do not have time for all the elaborate workouts mentioned earlier then also no problem. The traditional basic jobs like brooming, mopping (not with a stick but cloth), washing clothes in a somewhat squatting position, dusting the shelves, grinding materials using pestle and mortar, folding clothes, eating meals with a gap of 8hrs, following intermittent fasting, a full day fasting once a while also help to tone the muscles and help in achieving a lean body.
Our Indian tradition has integrated all the different types of attractive workouts and exercises in the most practical way. All that is required is a good intention and determination to do it sincerely. In conclusion, eat healthily, exercise regularly to tone the body and th