With the scorching sun blazing overhead and the mercury soaring, it’s imperative to fine-tune your regimen to ensure optimal health and vitality throughout the summer season. Many people are eager to get in top shape, especially for their summer body. By carefully planning and focusing on nutrition, one can always achieve great results. Highlighting the importance of a personalized fitness plan for the Indian population, let’s look at some easy but effective ways to keep the body fit and mind healthy this summer:
Workout routine:
Creating a workout routine from Monday to Sunday doesn’t have to be complicated.
A simple split that targets different muscle groups on different days can help achieve balanced strength and endurance. Here is a workout split that you can use to get into shape in summer, especially whilst being in India:
1. Monday: Upper Body Strength
– Push-ups: 3 sets of 10-12 reps
– Dumbbell Shoulder Press: 3 sets of 10-12 reps
– Bent-over Rows: 3 sets of 10-12 reps
– Bicep Curls: 3 sets of 10-12 reps
– Tricep Dips: 3 sets of 10-12 reps
2. Tuesday: Lower Body Strength
– Squats: 3 sets of 10-12 reps
– Lunges: 3 sets of 10-12 reps per leg
– Deadlifts: 3 sets of 10-12 reps
– Calf Raises: 3 sets of 15-20 reps
3. Wednesday: Rest or Active Recovery
– Engage in light activities like walking, yoga, or stretching to aid in recovery.
4. Thursday: Cardio and Core
– Jogging or brisk walking: 30 minutes
– Bicycle Crunches: 3 sets of 15-20 reps
– Plank: Hold for 30-60 seconds, repeat 3 times
5. Friday: Full Body Circuit
– Jumping Jacks: 1 minute
– Bodyweight Squats: 1 minute
– Push-ups: 1 minute
– Mountain Climbers: 1 minute
– Rest for 1 minute, then repeat the circuit 2-3 times.
6. Saturday: Active Rest or Flexibility
– Practice yoga or engage in activities that improve flexibility and mobility.
7. Sunday: Rest Day
– Allow your body to recover and recharge for the upcoming week.
Diet essentials
According to Jag Chima, founder, Physique Global and Biohacking Directory, “Incorporating nutritious whole foods into your diet is crucial for fueling your workouts and promoting recovery. Opt for fresh, seasonal fruits and vegetables, lean protein sources, and healthy fats.” Here are some diet essentials for your summer fitness routine:
1. Hydration: Make sure to drink plenty of water throughout the day to stay hydrated, especially in the hot weather. Coconut water is a natural source of electrolytes and can help replenish lost fluids during workouts.
2. Lean Proteins: Include sources of lean protein such as chicken breast, fish, tofu, lentils, and beans in meals to support muscle repair and growth.
3. Complex Carbohydrates: Choose whole grains like brown rice, quinoa, oats, and whole wheat bread to provide sustained energy for my workouts.
4. Healthy Fats: Incorporate sources of healthy fats such as avocados, nuts, seeds, and olive oil into diet to support brain function and overall health.
5. Fruits and Vegetables: Load up on a variety of colorful fruits and vegetables rich in vitamins, minerals, and antioxidants to boost immunity and aid in recovery.
Supplements:
While it’s important to focus on whole foods for nutrition, supplements can be beneficial to fill any gaps in your diet and support fitness goals. During the summer months, consider adding the following supplements to my routine:
Electrolytes
Some people do not drink enough water, and sometimes even while drinking enough water, we do not get enough electrolytes. Hence, to replenish electrolytes lost through sweat during workouts, consider taking an electrolyte supplement or consuming foods rich in potassium, magnesium, and sodium.
Vitamin D
Being Indians, we have slightly darker skin and may not absorb the sun as much to produce enough vitamin D. Therefore, a vitamin D supplement would be good, but always test yourself if you want to know whether you are deficient. Consider taking a vitamin D supplement to support bone health and immune function.
Protein powder
India being one of the largest demographics in the world who are vegetarian, most vegetarians struggle to meet their protein needs through whole foods alone and are often high in carbohydrates. A high-quality protein powder can be a convenient way to boost your protein intake and support muscle recovery.
