A (Near) Perfect Beginner's Routine At The Gym For Working Professionals

         Working Professionals have one great problem - their Sedentary Life-style. Over years of a laid back life, suddenly in the mid-thirties they begin having problems like high cholesterol, Blood Pressure, Diabetes, and many more symptoms. Yes, I call them symptoms. The real disease is the degradation of their body. Living without any real physical challenges over a substantial amount of time, even 1 year (for some people), slows down metabolism and immunological responses slow down, thus preventing faster recovery or adaptation. This is what made me rejoin the gym after 2 years and I have not looked back since.

        However its not possible for everyone to afford a good gym or a personal trainer or even the time at all. So here's a quick fix - A small Anaerobic Exercise Routine. As follows:

Week 1 - 2 : 

1. Jumping Jacks - 3 Sets X 50 repetitions
2. Step-Ups - 3 Sets X 100 repetitions (50 each leg, if at home - use stair case) 
3. Wood Chops - 3 Sets X 50 repetitions (25 each side, if at home - use a water bottle)
4. Body-Weight Squats - 4 Sets X 20 repetitions (For people aged less than 45) , 4 Sets X 10 repetitions for people above 45 or with other knee-joint problems.

        For the First 7 days, follow this routine. Give 30-45 seconds rest in between each set. That's all you need to jolt your body from rest.

Week 3 - 4 :

    Day 1

1. Jumping Jacks - 3 Sets X 50 repetitions
2. Step-Ups - 3 Sets X 100 repetitions (50 each leg, if at home - use stair case) 
3. Bodyweight Side Bends - 3 Sets X 50 repetitions each side. (If you want you can continue with light/medium weights. At home use water bottles for weight)
4. Sissy Push-Ups - 3 Sets X 25 repetitions

    Day 2

1. Jumping Jacks - 3 Sets X 50 repetitions
2. Step-Ups - 3 Sets X 100 repetitions (50 each leg, if at home - use stair case) 
3. Wood Chops - 3 Sets X 40 repetitions (25 each side, if at home - use a water bottle)
4. Body-Weight Squats - 4 Sets X 25 repetitions (For people aged less than 45) , 4 Sets X 15 repetitions for people above 45 or with other knee-joint problems.

    Day 3

1. Jumping Jacks - 3 Sets X 50 repetitions
2. Step-Ups - 3 Sets X 100 repetitions (50 each leg, if at home - use stair case) 
3. Wood Chops - 3 Sets X 40 repetitions (25 each side, if at home - use a water bottle)
4. Sissy Push-Ups - 3 Sets X 25 repetitions

        For this 2 weeks, follow this routine. DO NOT TAKE A DAY OFF from exercise as in this time span your metabolism will be increasing. A day off will hamper the process. During this time period you might be experiencing hunger pangs. It is normal. Drink a lot of water. I'll just add some dietary suggestions:

1. Drink Green Tea at least Twice a day
2. If you are Eggetarian/ Non-vegetarian, eat egg whites only.
3. Avoid Carbohydrates and add fibres to your diet. Try Oats. They are available in many flavours. Choose the one you like. Muesli is a fibre-rich food option
4. A little extra protein in the diet helps fat loss and overall health. So include meat in you diet 2-3 times a week. Say NO to red meat, say YES to white (chicken, fish, etc. ). Soya bean, Rajma (red kidney beans), and other lentils form a good protein source for vegans.
5. Avoid Nuts. They contain fats. However, a small portion may be added to the diet in case the body fat percentage is not alarmingly high.
6. Make a habit of going through food labels. They give you a good idea of the calories you are consuming.
7. Break up your meal into smaller portions.
8. Last but not the least, once a week feel free to binge on your favourite foods. By once I mean in one/two meal only.

        In case you are having queries, feel free to comment below and I'll answer to your queries as soon as possible. I have provided links for all the terms that may seem new.

Thanks for visiting!