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July 10, 2023 By GOQii 11 Comments

Planks: The Quick and Easy Way to Stay Fit!

With everyone’s busy schedule, even squeezing in a 15 minute workout seems like a stretch. Quite honestly, we all want to be fit, lose weight, gain muscle, reduce belly fat or increase stamina and so on, but very rarely find the time to do it. In such a scenario, it is necessary to think about which workouts consume less time but are more effective. There are many exercises that you can perform at any time, anywhere and with no equipment. One such workout is Planks.

Planks strengthen your mid-section, upper-body and lower-body muscles along with the front of your body. It also strengthens the inner core muscles that support your joints. At a time, it works on all your core muscles. It can also help you improve posture, balance and overall fitness.

How To Hold A Plank

Lie face down with forearms on the floor and hands clasped
Extend your legs behind the body and rise up on the toes
Keeping your back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can)

Plank Variations and How to Perform Them

There are different variations for the plank which are a little difficult to perform. Let’s explore them!

Side Plank: Roll to the side and come up on one foot and elbow. Make sure your hips are lifted and the core is engaged. Hang tight for 30-60 seconds (or as long as you can)
Reverse Plank: Start by sitting on the floor with your legs straight out in front of you. Place your palms on the floor, below your shoulders, squeeze your buttocks and thighs, and then push your body up into a reverse plank position. Alternatively, you can begin by placing your elbows rather than your hands on the floor, for a less dramatic lift. Keep your body in a straight diagonal line from your shoulders to heels. Ensure that your hips are in line
Dynamic Prone Plank: Starting with a standard plank position, raise the hips as high as they can go and then lower them back down. Continue this movement for as long as possible. Make sure the Back stays straight and the hips don’t droop.
Plank to Push-Up: Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then, move one arm at a time back into the plank position (forearms on the ground). Repeat alternating the arm that makes the first move
Jumping Jack Planks: There are planks, and then there are planks with pop! Start in a traditional plank (shoulders over the wrists and the body in one straight line) but keep your feet together. Then, simply do jumping jacks with the legs, moving them out to the sides, then back together. Aim for 12-15 hops (out and in is one)

Fun Fact: Just by holding a plank for 30 secs a day, you can make your core stronger. It also helps you lose fat!

One word of caution is being careful when performing planks. Overdoing it could lead to injury. This is important if you have back pain or an injury. If you’re trying it for the first time, get into it slowly and gradually till you can hold the plank for longer duration. The duration can be increased with practice.

Points to Remember

Keep breathing while doing the Plank. In essence, don’t hold your breath
Ensure that your hips, head or shoulders do not drop
Don’t place your hands very close, it can create internal rotation and instability in your shoulder joint
Try to hold the Plank in a proper position for a short duration rather than holding it in a wrong position for a longer time

What do you think? Try out planks and its variations and let us know your thoughts in the comments below!

You can find more articles on fitness here. You can also join our certified experts for a live, interactive session on GOQii PRO. Book a class now from the GOQii App.

#BeTheForce

July 6, 2023 By GOQii Leave a Comment

व्यायाम को एक आदत बनाने में आपकी मदद करने के लिए 6 ट्रिक्स

अमूमन जब आप आपने बॉडी शेप में आने के लिए एक नया वर्कआउट रूटीन सेट करते है, तो आपके इरादे अक्सर आपके एक्शन से मेल नहीं खाते। आपको एहसास होने लगता है कि कुछ हासिल करने का इरादा रखने और उस इरादे को पूरा करने के लिए वास्तव में काम करने के बीच एक बड़ा अंतर है। इसके बारे में खुद को परेशान नहीं करने की जरूरत है। हमेशा कोई न कोई रास्ता होता है जो इस अंतर को कम कर सकता है। आइए कुछ तरकीबों पर गौर करें जो वर्कआउट को आपकी आदत बनाने में आपकी मदद कर सकते हैं!

एक्सरसाइज को आदत कैसे बनाएं

एक लक्ष्य निर्धारित करें और खुद को उसका एक रिमाइंडर भेजें: मैं कसरत करना चाहता था क्योंकि मैं हमेशा एक सैनिक की तरह फिट रहना चाहता था – यही मेरा लक्ष्य था। मैंने अपने फोन पर सुबह 5 बजे के लिए “एक सैनिक की तरह फिट रहें” के लिए एक रिमाइंडर सेट किया। यह मेरी सुबह के अलार्म के रूप में भी काम करता था। एक ऐसा लक्ष्य निर्धारित करें जहां आप हर रोज खुद को याद दिलाएं और आप जब तक अपना वर्कआउट पूरा ना कर लें आपको नींद नहीं आनी चाहिए।
दोस्त को चुनौती दें: जिस दिन आप वर्कआउट शुरू करने का प्लान बनाते हैं, उसी दिन अपने दोस्त को चुनौती देदें। मैंने अपने दोस्त को मैसेज किया, “अरे, अगले 30 दिनों में, मैं अपना स्टैमिना 6/10 से बढ़ाकर 10/10 करने जा रहा हूं’। यकीन मानिए, आपका दोस्त आपको यह कभी नहीं भूलने देगा कि आपको रोजाना व्यायाम करने की जरूरत है।
21/90 नियम का प्रयोग करें: यह नियम कहता है कि किसी आदत को बनने में 21 दिन लगते हैं। एक लाइफस्टाइल बनाने में 90 दिन लगते हैं। इस नियम के अनुसार आप 21 दिनों तक एक भी दिन स्किप नहीं कर सकते। इन 3 हफ्तों में एक्सरसाइज आपकी आदत बन जाएगी। और एक बार जब आप इसे करने में सक्षम हो जाते हैं, आप इसे अगले 90 दिनों तक करना जारी रखेंगे।
1 रेस्ट डे के साथ खुद को रिवार्ड करें: 1 दिन अपने “रेस्ट डे” के रूप में रखें। यह आपकी मांसपेशियों की रिकवरी के लिए भी महत्वपूर्ण है।
इसे आनंददायक बनाएं: ऐसे में आपका पसंदीदा म्यूजिक एक जादू का काम करेगा। बिना बोर हुए आप अपनने वर्कआउट से प्यार करने लगेंगे। यह वास्तव में कुछ ऐसा है जो मैं करता हूं और इसका भरपूर आनंद लेता हूं।
बेबी स्टेप्स लें: आखिरी लेकिन सबसे काम की ट्रिक – जब मैंने वर्कआउट शुरू किया, तो मै पूरे “जोश” में था। मैं सेट्स और रेप्स की गिनती करना भूल गया और बहुत सारी एनर्जी के साथ वर्कआउट किया। मुझे हमेशा से लगता था कि जितना ज्यादा वर्कआउट करूंगा, उतनी ही जल्दी मुझे परिणाम मिलेंगे। लेकिन हुआ ठीक इसका उलटा। दूसरे दिन के वर्कआउट के लिए मेरे पास कोई एनर्जी नहीं बची थी। तो, यह मेरे लिए एक सबक के रूप में था – शुरुआत में बहुत ज्यादा करने से बर्नआउट होता है; जो आपकी वर्कआउट कि आदत के छोड़ने का कारण बन सकता है। तो, शुरुआत में 15-30 मिनट के लिए हल्की तीव्रता वाले व्यायाम से शुरुआत करें। हमारा एकमात्र उद्देश्य नियमित होना है – यानी कि हम बिना किसी दिन नागा किये रोज़ाना वर्कआउट करते रहे। “एक समय में एक कसरत। एक बार में एक दिन। एक समय में एक भोजन” – चालेन जॉनसन।

अब जब आप इन आसान ट्रिक्स के बारे में जान गए हैं, आइए वर्कऑउट्स को एक आदत बनाने का लक्ष्य रखें! अच्छी सेहत की चमक का आनंद लेने के लिए अपनी व्यायाम का आनंद लीजिए।

यदि इस लेख ने आपकी मदद की है, अपने विचार हमें नीचे कमेंट्स में बताएं। आप यहां मोटिवेशन और फिटनेस पर और लेख पढ़ सकते हैं। यदि आप लगातार बने रहना चाहते हैं या काम करना शुरू करना चाहते हैं, GOQii PRO पर लाइव, इंटरैक्टिव, मज़ेदार सेशन के माध्यम से एक विशेषज्ञ से सही मार्गदर्शन प्राप्त करें। GOQii ऐप के माध्यम से अभी क्लास बुक करें।

July 3, 2023 By GOQii 2 Comments

Quick Indoor Workout To Keep You Active!

With the onset of monsoon, it might be impossible to hit the gym or venture outdoors to get your daily active fix. While most of us don’t have a mini gym set up at home, what do we do?

We’ve got the perfect solution to help you raise your heartbeat, aid fat loss and keep you active indoors! You don’t need any equipment and we’re sure this quick indoor workout will help you sweat and get the burn you need!

You already know what HIIT is and the benefits it provides. Now is the time to try it out! We have shared 3 levels below, namely Beginner, Intermediate and Advanced. Choose the quick indoor workout that best suits you!

1. Beginner

20 sec Jumping Jacks
20 sec Marching
20 sec Spot Jogging
20 sec Wide Squat
20 sec Jumping Jacks

This is one set. Do 3-4 sets and rest up to 1 minute after each set.

2. Intermediate

20 sec Jumping Jacks
20 sec Plank
20 sec Jumping Jacks
20 sec Plank
20 sec High knees (spot running with knees at waist height)
20 sec Plank
20 sec Climbers
20 sec Plank
20 sec Climbers

This is one set. Do 2-3 sets and rest up to 2 minutes after each set

3. Advanced

20 sec Jump Squats
20 sec Punching
20 sec Jump Squats
20 sec Burpees
20 sec Plank crunches
20 sec Burpees
20 sec High knees (spot running with knees at waist height)
20 sec Punches
20 sec High knees

This is one set. Do 2-3 sets and rest up to 2 minutes after each set.

Here you go! We hope this quick indoor workout helps you make the monsoons a healthier and more active affair. Always begin a workout routine after consulting your physician or under the supervision of your fitness expert to avoid injuries.

To get proper guidance from an expert in real-time, join our live, interactive GOQii PRO classes. You can book a class directly from the GOQii App.

Was this article helpful? Let us know in the comments below!

Get Active and #BeTheForce!

June 30, 2023 By Palak Mittal 11 Comments

How To Break a Weight Loss Plateau

You have been working hard on your weight loss journey by following a healthy, low-calorie diet and improving your exercise habits. Your reward has been watching your weight go down on the weighing scale. Now, at some point, your weight stops decreasing! The weighing scale doesn’t tip in your favor anymore and you’re left frustrated! Don’t worry. You’ve just hit a weight loss plateau.

It’s pretty common and nothing to get discouraged about. It is normal for weight loss to slow down and even stall. But, by understanding what causes a weight loss plateau, you can decide how to respond and avoid backsliding on your new healthy habits.

Here are some ways you can overcome a weight loss plateau to stay on track and keep going!

How Can You Overcome a Weight Loss Plateau?

When you reach a plateau, you may have lost all of the weight you can on your current diet and exercise plan. Ask yourself if you’re satisfied with your current weight or if you want to lose more. In which case, you’ll need to adjust your weight loss program.

If you’re committed to lose more weight, try these tips for getting past the plateau:

1. Drop Your Calorie Intake

To cut down fat, a calorie deficit diet is needed. Consume fewer calories than you burn per day. Maintain a food journal to track your calories. Then slowly reduce your calorie intake by 500 calories per day to boost fat loss. Fat percentage can be measured either by using callipers or with the BCA machine.

2. Rotate Your Workout Routine

Have you been addicted to the treadmill and cross training for the past 4 months? It’s time to switch! Once your muscles become familiar with the same old workout, it makes your regular routine less effective. To see a change in body fat, you have to get outside your fitness comfort zone. Introduce High Intensity Interval Training (HIIT) to burn body fat effectively. Try a total-body circuit. Instead of a basic sprint interval, you’ll work your entire body which will boost your metabolism. Also note that you need to progress slowly and deliberately when incorporating high-intensity exercise into your routine. Doing too much too fast can leave you too sore, tired or even injured.

3. Eat More Protein

Protein is essential to fat loss, as it maintains your muscle during a calorie deficit. It keeps you satiated, which prevents overeating and snacking on junk food. Also, it boosts your calorie burn throughout the day because takes more energy to digest as compared to carbs or fat. Eat at least one gram of protein per pound of bodyweight every day and get your protein from whole sources like nuts, eggs, lean meats, yogurts, and quality protein powders.

4. Eat More Healthy Fats

To lose more fat, eat more fat. This might seem absurd but healthy fats such as animal fats, real butter, coconut oil, nuts, and avocados actually make you leaner and more muscular—they keep you full & maintain your good testosterone levels. Eating healthy fats force you to lower your carbohydrate intake. Get at least 30 percent of your calories from good sources of fat and never consume artificial fats, which can cause health problems like heart disease.

5. Stay Hydrated

Hydration is important as your body often craves food even when you are mildly dehydrated. We are often confused whether we are thirsty or hungry because the symptoms of hunger and thirst are similar. Aim to drink 2-3L of water per day plus additional fluids lost during activity.

6. Try Intermittent Fasting

Intermittent fasting increases fat oxidation, which promotes more fat loss. Also, fasting along with exercise boosts the insulin sensitivity, helping your body send nutrients to muscle rather than fat. Fasting during a calorie-restricted diet can lead to weight loss.

7. Get Plenty of Sleep

Insufficient sleep can interfere with weight loss by reducing your metabolic rate and shifting your hormone levels to promote hunger and fat storage. Hence, have at least 7-8hrs of good quality sleep.

8. Eat Your Veggies

Vegetables are loaded with important nutrients and are low in calories and carbs. The fiber in your greens aids digestion and also provide your body the essential antioxidants it needs. Including them might help you break through the weight loss plateau.

9. Don’t Rely on a Weighing Scale

The numbers flashing on your weighing scale might be misleading because it does not reflect the loss of body fat. Instead, focus on how you feel, whether your old clothes fit you or if your measurements have changed.

10. Check for Medical Conditions

If you’re still stuck on the weight loss plateau despite all your efforts, then you might need to check for a medical condition. Check your thyroid levels, hormonal imbalance, PCOD, or for Vitamin deficiencies such as Vitamin D or B12. You will first need to correct a medical issue to lose more weight.

Stress also plays a part in weight loss as it raises the level of cortisol in the body which in turn increases weight. Most important of all, don’t get demotivated and work towards your goals. The weight loss plateau is a part of the journey and with the right direction, you can overcome it!

If this article helped you, let us know your thoughts in the comments below! You can also find more articles on weight loss here. If you want to overcome a weight loss plateau and need some advice or guidance, reach out to our experts by subscribing to GOQii’s Personalised Health Coaching here.