Morning Vs. Evening Workouts: Which is Better for Your Health

1. Morning Workouts

Best time to Exercise

5:30 AM to 8:00 AM (For those who wake up early and prefer to start their day with movement)

Workout Plan for Mornings

1. Cardio ( Best for Fat Loss & Endurance)

20-30 minutes of brisk walking, jogging, cycling or skipping.
High-Intensity Interval Training(HIIT) for 15-20 minutes.

2. Strength Training (Best for Muscle Gain & Training)

Full-body workout with body weight exercises( push-ups, squats, lunges, etc)
Weight training ( Targeting different muscles groups)

3. Yoga and Stretching (Best for Flexibility and Mental Health)

15-20 minutes of yoga postures and breathing exercises.

Benefits of Morning Workouts

Boosts metabolism-Burns more calories throughout the day.
Improves mood- Releases endorphins, keeping you happy and street free.
Enhances focus- Increases productivity and concentration.
Better fat-burning- The body burns stored fat efficiently in a fastest state.

Ideal Food and Nutrition Plan for Morning Workouts

Before workout

A banana or a handful of almonds if you feel weak.
Black coffee or green tea for an energy boost.

After Workout(Post-workout Meal)

A protein-rich breakfast: boil eggs, oats, yogurt, or smoothie.
Whole grains, fruits, and nuts for sustained energy.

Evening Workouts

Best Time to Exercise

5:00 PM to 9:00 PM ( Ideal for those with busy mornings or who feel more energetic later in the day)

Workout Plan for Evenings

Strength Training ( Best for Muscle Growth and Strength)

Weight lifting, resistance bands or body weight exercises.
Target specific muscle groups ( legs, chest, arms, back, etc)

2. Cardio and Endurance Training

30-40 minutes of jogging, swimming, or cycling.
Evening workouts allow for more intense training sessions.

3. Yoga & Meditation (Best for Relaxation & Recovery)

Helps for cooling down and reducing stress before bedtime.

Benefits of Evening Workouts

Better performance-Strength and endurance levels are higher in the evening.
Relives stress- Helps unwind after a long day.
More social- Easier to join group classes or go with friends.
Better Muscle recovery- More nutrients available from meals throughout the day.

Ideal Food & Nutrition Plan for Evening Workouts

Before Workouts(Pre-Workout Meal)

A light snack 1-2 hours before (banana, peanut butter toast, or protein smoothie)

After Workout (Post-Workout Meal)

Lean protein sources (chicken, tofu, eggs, or fish)
Complex carbohydrates (Quinoa, brown rice, sweet potatoes)
Healthy Fats (avocados, nuts, seeds)

Which One Should You Choose?

Factors: Energy Levels, Fat Burning, Muscle Strength, Consistency, Sleep Quality, Stress Reduction

Morning Workouts:

May be lower initially. Better for the fastest cardio strength may be lower. Easer to maintain habit. Enhance deep sleep boost morning mood.

Evening Workouts:

Higher energy and endurance, effective with proper meal timing, strength is generally higher. Hard due to work/life distractions, can disrupt sleep if late at night, relives evening stress.

5. Conclusion

The best workout time depends on your lifestyle and goals.
Morning workouts are great for boosting metabolism and discipline.
Evening workouts are better better for strength and stress relief.
Focus on consistency, proper nutrition, and hydration regardless of the time.

For more insightful information please read our page-http://letsstayfit.net

Mar 26

“Why Planks Are the Ultimate Full-Body Exercise”

What Study Says A study aims to determine the effects of exercising Elbow Plank and Hiogh Plank on core stability, abdominal muscle strength, and balance. The purposive sample technique was used in the study and there were 42 people research subjects. The research instruments used were sit-up test for 30 seconds to measure the abdominal muscle strength and a standing stork test to measure balance. The results of the test showed that there was a significant difference in influencing abdominal muscle strength as well as balance. The study shows that Plank has more stability benefits and core strengthening capability than any other type of exercise. The study also showed that Side Plank Pose exercises for adolescent Idiopathic Patients had a beneficial effect using the simple pose. Plan Pose or Phalakasana Phalakasana in Sanskrit, is an important Yoga position. It builds strength, balance, and core stability. Although it looks simple, it works on many muscle groups and offers several physical and mental benefits. Understanding the Plank Pose The Plank pose looks like the start of a push-up. Your body should be in a straight line from head to heel. Keep your arm extended and your head a little under your shoulders. The plank represents strength and stability similar to a sturdy plank wood. Alignment: Alignment shall be good so that the weight of the body is equally distributed to avoid injury. Posture: Tightening the core, legs, and arms is crucial for stability. Breathings: Keep your breath steady and spontaneous to stay focused and maintain position. Hold the pose for 20-60 seconds while breathing steadily. Try to hold the position for a longer duration as you get stronger day by day. Release from the Pose: Gently lower your knees to the floor and move back to a position to rest. Plank Pose Benefits Plank exercises strengthen your core and improve your posture. They also help with balance and flexibility. Planks enhance endurance, support weight loss, and lower the risk of injuries by stabilizing the spine. They also boost metabolism, improve mental focus, and increase overall stability. This makes them a great full-body workout for fitness and strength. Strengthen Core Muscle: Plank targets the core muscles like abs and obliques. A strong core supports the spine, improves posture, and helps with everyday movements. Enhances Stability and Balance: Planks work stabilizing muscles, improving balance and coordination. Athletes and dancers gain better control and stability from this exercise. Boost Flexibility: Planks also improve flexibility by stretching the shoulders, collarbones, hamstrings, and feet, allowing for better movement. Increases Endurance and Stamina: Holding a plank builds muscle strength over time, which increases endurance. This helps sports activities that require sustained effort. Aids in Weight Loss: Planks engage multiple muscles, which burns more calories and boosts metabolism. The help reduce fat, especially around the abdomen. Reduces Risk of Injuries: Planks help strengthen deep core muscles. This supports the spine and joints. It lowers the risk of injuries, especially in the lower back. Improves Mental Focus: Holding a plank needs focus and breathing control. This improves mental strength and helps with mindfulness and stress control. Would you like to start now? Please go to our home page for further guidance –http://letsstayfit.net http://<a href=”https://www.healthline.com/health/fitness-exercise/plank-exercise” target=”_blank” rel=”noopener”>plank variations for beginners</a> There are many variations of Plank that target different muscle groups adding intensity or stability challenges. Here is a category-wise list of the most popular types of plank poses from basic to advanced: Basic Plank Poses 1. Standard Forearm Plank -Elbows under shoulders, body in a straight line. -Great for core and back strength. 2. High Plank (Straight-Arm Plank) Hands under shoulders, like the top of a push-up. Engage arms, chest, and shoulders more Side Plank Variations 3. Side plank (Vasisthasana) -Body supported on one arm and the side of one foot -Strengthens obliques and improves balance 4. Forearm Side Plank -Easier on wrist, same benefits as above. 5. Star Side Plank -Raise the top arm and leg. -Advanced: builds serious balance and core control. Dynamic Plank Variations 6. Plank with Shoulder Taps -Tap opposite shoulder with catch hand. -Test stability and coordination 7. Plank Jacks -Jump feet in and out like jumping jacks -Adds cardi burn Plank to Push-Up (Up-Down Plank) -Shift between the forearm and high plank. -Works arms, chest, and core. Yoga-Inspired Plank Poses 9. Dolphin Plank -Forearm down, hips slightly lifted. -Good for shoulder and upper arm strength. 10. Reserve Plank(Purvottanasana) -Face up, hands behind you, body lifted. -Strengthens posterior chain, back, glutes, and triceps. Advanced Plank Variations 11. Plank with leg Lift -Lift one leg off the ground. -Adds instability and core challenge. 12. Side Plank with Twist -Rotate the upper body under the back. -Engages obliques and improves mobility. 13. One-Arm Plank -Remove one point of contact, the ultimate balance test.

Feb 28

10 Amazing Benefits of Practicing Yoga

Real-Life Success Stories – Transformations Through Fitness Embarking on a fitness journey can be challenging, but with the right mindset, consistency, and a well-structured plan, incredible transformations are possible. We’ll explore the inspiring stories of two individuals who achieved their health and wellness goals by following the fitness program outlined in this book. Story 1: Staney’s 25 kg Weight Loss Journey Background: Staney, a 35-year-old IT professional, led a sedentary lifestyle with long working hours, irregular eating habits, and little to no physical activity. At 110 kg, he struggled with low energy levels, joint pain, and poor self-confidence. His primary goal was to lose weight and improve his overall fitness without resorting to fad diets or extreme workout plans. Challenges Faced: Lack of time due to a demanding work schedule. Initial difficulty in sustaining physical activity. Cravings for junk food and emotional eating habits. Plan Followed: Staney started his transformation with a simple routine: Walking: He began with 30-minute morning walk and gradually increased to 60 minutes over the course of 6 weeks. Brisk walking helped him burn calories steadily without feeling overwhelmed. Running: After building his stamina, Staney incorporated short jogging intervals, progressing to a 3 km run within 3 months. Swimming: Twice a week, he added swimming sessions to his routine, which provided a full-body workout without putting stress on his joints. Yoga: He practiced yoga three times a week to improve flexibility, relieve stress, and enhance his focus on long-term goals. Dietary Changes: With expert guidance, Stanley switched to a balanced diet with high protein, fiber-rich foods, and mindful portion control. Results Achieved: Lost 15 kg over 10 months in a sustainable manner. Improved energy levels and focus at work. I reduced my waist size by 4 inches. Increased endurance and strength to enjoy outdoor activities like hiking. Staney’s Advice: “Start small but stay consistent. Walking every day was my first win, and everything else followed. Fitness is a journey, not a quick fix. Trust the process, and you’ll see amazing results.” Story 2: Leena’s Triumph Over Diabetes and High Cholesterol Background: Leena, a 50-year-old homemaker, was diagnosed with type 2 diabetes, high cholesterol, and high blood pressure. She had been on medications for several years but felt trapped in a cycle of poor health and dependency. She wanted to take control of her health naturally by adopting a structured fitness routine and lifestyle changes. Challenges Faced: Fear of exercising due to age-related concerns. Difficulty in managing diet alongside her family’s preferences. Fluctuating blood sugar levels make it hard to stay consistent. Plan Followed: Leena followed a structured routine that focused on gentle and consistent progress: Walking: She started with short 15-minute walks after meals to regulate blood sugar levels and gradually built up to 40-minute morning walks. Swimming: Since she experienced knee pain, swimming became her go-to workout twice a week to improve cardiovascular health without joint stress. Yoga and Breathing Exercises: Daily yoga and pranayama helped her manage stress, which significantly contributed to stabilizing her blood pressure and sugar levels. Dietary Modifications: With the help of a nutritionist, she focused on eating low-glycemic index foods, increasing fiber intake, and reducing refined carbs and processed foods. Results Achieved: Reduced blood sugar levels from 180 mg/dL to 110 mg/dL in 6 months. Lowered cholesterol levels naturally, reducing medication dosage. Lost 12 kg in a year, improving mobility and energy. Felt more in control of her health and lifestyle choices. Leena’s Advice: “Age is just a number. If I can take control of my health at 50, anyone can. Small lifestyle changes add up, and consistency is the key to overcoming health challenges.” Key Takeaways from These Success Stories: Both Staney and Leena’s journeys highlight important lessons for anyone embarking on a fitness transformation: Consistency Matters: Start small, but stay committed to daily progress. Personalized Approach: Choose exercises that suit your body and health conditions. Balanced Nutrition: A healthy diet plays a crucial role in achieving fitness goals. Patience and Perseverance: Transformations take time, but every effort counts. Holistic Wellness: Fitness is not just about losing weight but also about improving overall health and quality of life. Whether your goal is weight loss, managing a health condition, or simply improving your fitness levels, remember that the journey begins with a single step. Let these inspiring stories motivate you to take charge of your health and achieve your goals. Now, we will explore how to stay motivated and overcome challenges that might arise in your fitness journey. Yoga Postures for Every Fitness Level – Start Small and Progress Gradually Yoga is an excellent way to build strength, flexibility, and mental well-being. Whether you’re a beginner or looking to advance your practice, it’s important to start with simple postures and gradually progress to more challenging ones. This chapter provides a structured approach to yoga, ensuring that you build a strong foundation before moving to advanced poses. Why Start Small? Starting with basic yoga postures helps in: Building flexibility without injury. Improving posture and body awareness. Developing strength gradually. Establishing consistency in practice. Beginner Level: Basic movements to introduce flexibility and balance. Intermediate Level: Strength-building variations with deeper stretches. Advanced Level: Complex postures that require enhanced control and endurance. Daily Yoga Routine – Step-by-Step Progression 1. Tadasana (Mountain Pose) – Foundation for All Poses Beginner: Stand with feet together, arms by the sides, and focus on deep breathing. Hold for 20 seconds. Intermediate: Raise arms overhead and stretch the entire body upward. Hold for 30 seconds. Advanced: Rise onto the toes, engage core muscles, and hold for 60 seconds. Benefits: Improves posture and alignment. Enhances focus and body awareness. 2. Vrikshasana (Tree Pose) – Balance and Concentration Great for improving stability and strengthening leg muscles. Beginner: Place one foot on the opposite ankle and balance with arms folded at chest level. Hold for 20 seconds. Intermediate: Raise the foot to the calf or inner thigh, extending arms overhead. Hold for 30 seconds. Advanced: Close your eyes and hold the pose

Feb 17

How to stay motivated to exercise daily

Staying motivated to exercise daily can be challenging, but with the right approach, it becomes a habit. Here are some practical tips to keep yourself motivated. 1. Set Clear & Achievable Goals:- Asses why you want to exercise (strength, endurance, flexibility, weight loss, etc.). Set small, achievable goals (e.g., walk 30 minutes daily for a month”). Track progress in a journal or an app in respect to the length of road traversed and time taken Create a Routine & Make It a Habit:- Fix a specific time for your workout (morning/evening) and stick to it. Link exercise to an existing habit (e.g., workout after brushing teeth). Find Activities You Enjoy:- Mix workouts to avoid boredom: walking, running, swimming, yoga, strength training. Try group workouts, dance, or sports if you like social motivation. Get an Accountability Partner:- Exercise with a friend or family member or other enthusiastic partners. Join a fitness group or challenge. Compare your progress with other participants. Reward Yourself:- Set rewards for consistency (e.g., buy new workout gear after a month of consistency). Enjoy a healthy post-workout treat. Track Progress & Celebrate Small Wins:- Use a fitness tracker or app to monitor steps, calories, or workout time. Take progress photos and measurements. Try to compare your overall health condition( wellness condition), you are likely to live a seekness-free life. Stay Inspired:- Follow fitness influencers, and YouTube workouts, or read fitness blogs. Watch motivational videos before your workout. Make It Convenient:- Keep your workout clothes ready the night before. Have a small home workout setup if you don’t want to go to the gym. Change Your Mindset:- Think of exercise as self-care, not a chore. You must feel more energetic and joyful. Focus on how you feel after a workout—more energetic, less stressed, and free from anxiety. Don’t Be Too Hard on Yourself:- If you miss a day, don’t quit—just start again the next day as usual. Remember: Progress over perfection. Please read more for insightful writing: http://letsstay.net