Exercising is not as tough as we think.

The stairs in your house are superb exercising device themselves. Walking up and down the stairs, is the easiest way to keep yourself in motion and fit. Do this for few minutes everyday and outplay monsoon rains in your workout.

Soup for the monsoon rescue

A bowl of hot soup with a dash of minced garlic is a must have during the monsoons. It not just helps to keep away from cold and flu but also helps your body from feeling tired and worn out. It gives that much needed warmth. It is a good diet for those who are unable to workout during the monsoon.

Get a mat and make time for yoga

Practice yoga. Yoga is an exercise that can be performed both indoors and outdoors. Select an airy spot in your house practice simple asanas to keep yourself fit. Yoga also helps reduce respiratory problems that are very common during the monsoon season.

Snack up on the healthiest food.

Corn is loaded with fiber and contains carotenoids and vitamin A, which aid in promoting healthy vision. Sweet corn is also rich in vitamin B1 and helps the body convert carbohydrates into energy. It also helps in the proper functioning of the heart, muscles and the nervous system.

Keep Fit at Home!

No matter how much you enjoy frequenting the gym, you will not always have the opportunity to get there on a daily basis. So be creative and work out at home where possible, and consider investing in low cost, mobile equipment such as dumb bells and chin up bars.

Avoid over-eating!

Do not over eat any ‘diet food’. Over eating could mean that you are consuming more calories than required.

Take the stairs

Stair climbing contributes a good 30 minutes to your total daily physical workout. In this form of exercise, you don't need to pay for anything or buy any exercise equipment, plus you can do it anywhere as long as there are stairs.

Breakfast is a must

Starting the day with a good breakfast boosts your energy, increases your attention span, and heightens your sense of well-being. A good breakfast is one that provides at least one-third of the day’s calories.

Grab a few health snacks.

Grab some nuts, instead of fatty or fried foods. Avoid soft drinks; instead try some herbal tea. This will relax your mind as well as maintain your health. This is one of the simplest health tips workaholics should follow.

Eat something every 3 hours

If you don't eat often enough, you can limit the rate at which your body builds new proteins.“ Take the number of calories you need in a day and divide by six. That's roughly the number you should eat at each meal.

Have a stiff drink first

Have a stiff drink first- Since exercise increases blood flow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles

Train Muscles Till Fatigue

Train Muscles Till Fatigue- You need to tear down the muscle fibers in order for your body to repair it and build new muscles to support the work load. A good sign of new muscle growth is fatigue, due to a build up of lactic acid.

Have some milk before bed

Eat a combination of carbohydrates and protein 30 minutes before you go to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles. Try a cup of raisin bran with a cup of skim milk.

Use rice bran oil

Try shifting to rice bran oil for cooking. It is an healthy option because it is rich in anti-oxidants. It also reduces the risk of heart disease by reducing cholesterol levels.

Reduce sugar intake

Excessive sugar may be harmful. Reducing intake of sugar is important for good health. Therefore always check the sugar content of what you eat. Avoid artificial sweeteners. Think of them as toxins that slow down your body’s metabolism & can cause weight gain.

Say no to deep fried food.

Avoid eating deep fried food. They have very harmful effects on your stomach. After eating such food, you may have pain and discomfort in your abdomen. Consider replacing this with baked, grilled or boiled food.

Keep your hands clean!

Simple hand washing can help prevent a large number of illnesses. So wash your hands, especially any time you'll be touching your nose, mouth or eyes or if you've been around others who are sick.

Its disturbing. Shoo it away

Its enough waking up by the alarm all those years for school, college, work etc. Buzzing alarm keeps you sleep deprived, which affects your nervous system. It’s now time that your mind finding sync with your body. Take sleep to its fullest which will relax your body & you will perform better.

Try Olive Oil in Kitchen!

The monounsaturated fat in olive oil acts as an anti-catabolic nutrient. It prevents muscle breakdown by lowering levels of cellular proteins which is linked with muscle wasting and weakness. It boosts the immune system & lowers cholesterol.

Low in calories but keep you full!

Salad is a perfect stay-at-home lunch that keeps you from craving for a candy bar a few hours later. It keeps you feel fuller, cutting down on calories. Add arugula or spinach with a hard-cooked egg, sun-dried tomatoes, chopped vegetables, grain, etc. to your regular diet.

Glucose drinks & foods as they restore energy faster.

Sugary products contain plenty of calories, which slow down the metabolism. Metabolism plays an important role in the Rapid weight loss process; the faster your metabolism, the faster you will get the body in shape. Sodas are equally harmful as they cause bloating. You can try glucose drinks & foods as they restore energy faster.

Take in important food constituents!

Protein is essential for driving muscle growth. When lifting heavy make sure you get in ample protein to remain strong after your workout. You also need plenty of carbohydrates, which will be stored in muscle as glycogen. Good sources at most meals include slow-digesting carbs such as oatmeal, whole-wheat bread.

Don’t workout on empty stomach!

You should have something before starting with workout. A pre-strength training meal or snack which is high in carbohydrates, moderate in protein, and low in fat can be considered. You can also have bagels which will set up your body for the workout.

Swap your normal breakfast

The secret to getting flat abs includes a diet that helps shrink that midsection. The best thing to eat is foods high in fiber and other foods that help you beat the bloat. Swap your normal breakfast for a bowl of oatmeal.

Stationary Bike helps you tone your body!

Aerobic exercise helps you strengthen your heart and tones your body. Cycling is a great aerobic exercise to practice during pregnancy. In this case, only use a stationary bike. A stationary bike is a great way to get a good workout but remember start slowly and gradually increase the resistance on the pedals.

Burpees work out your entire body!

Burpees are an intense exercise in high intensity interval training workout that combine push-ups and squat jumps into one physically demanding activity. High-repetition squats, which are performed during a set of burpees, works wonders for building muscular bulk and strength, not just for the legs, but for the entire body.

Eat well before workout!

Conventional wisdom says you shouldn’t train on a full stomach. But truth be told, eating a larger meal an hour or so pre-workout allows you to train harder and supplies the body with ample pre-workout carbs and protein that prevent muscle breakdown. Such a meal may cause the beginner to feel bloated, but in time your body will adapt by secreting the digestive juices required to deal with the hefty influx of food.

Stay Loose!

One of the key issues facing beginners is that they tense up when working out. You need to ensure that your body acclimatizes to intense physical exercise, however, so strive to relax your idle muscles and focusing on those that you are working during exercise.

Eliminate junk food.

"Junk food is food that offers almost nothing but calories." Cheat foods, on the other hand, like pizza and hamburgers, have some nutritional benefit, and eating them once in a while can really help when you're on a diet." Know the difference.

Move your legs. Burn your stress!

Walking frequently can reduce the incidence of many of the stress-related conditions. Walking releases tension from the major muscle groups, deepens the breathing and quiets the nervous system. Five or six 30-minute walks a week are usually recommended to maintain health and manage stress.

Be a water baby

Swimming can be excellent exercise, and even a short amount of time using the resistance of the water will help burn calories and work multiple muscle groups. Try treading water, swimming laps, or doing water aerobics for 30 to 60 minutes to get an excellent workout in the pool.

Eat plenty of proteins

Eating the right amount of complete protein for your weight and activity level stabilizes blood sugar (preventing energy lags), enhances concentration, and keeps you lean and strong. A complete protein is any dairy product or a grain plus a legume. Such as whole grain bread with peanut butter.

Have fun with pedalling

Many hotels and resorts offer activities at a fee that can allow you to be fit in a workout while you explore the area. Riding a bike, pedalling around a pond or lake, or walking with your clubs on a golf course can burn hundreds of calories. It makes your workout seem like less of an inconvenience when you travel.

Pack snacks to avoid skipping meals

Often when you're travelling, you don't have access to food at regular intervals. Or worse, you may skip meals so that you can have that big piece of chocolate cake later. The problem is, your body responds as if it's facing a food shortage and your metabolism slows way down to prevent you from starving. To keep your mind and body humming, pack healthy snacks in your car or backpack.

Nike Training club

This app is specifically targeted to women. This app helps you select individual workout or a long term training regime to get toned and fit. Deciding perfect workout regime wasn't so easy before!

Give time for yoga and Pilates

With a little advance preparation or with the guide of a television or DVD exercise program, you can perform yoga or Pilates in small private spaces on the go.

Drink lots of water

The body needs water for virtually all of its functions. Drinking plenty of water will flush your body of toxins, keep your skin fresh, and help you eat less. It will also help you avoid travel lag, symptoms of overexposure to the heat or sun, and junk-food cravings. Believe it or not, many of the unhealthy cravings you experience on the road can be satisfied with a refreshing drink of pure water

Make up your own routine

Get creative by combining a variety of short exercises or physical activities that makes you short of breath or give your muscles a workout. Improvise materials if necessary to perform strength training routines or resistance training without equipment if necessary.

Say no to "feel bad" food

You know what these are! They're foods you crave, but after you eat them you feel sick or depleted. When you're on the road, it's particularly essential to avoid foods that drain your energy and deflate your mood.

Calorie counter

This app can be your fitness friend. Calorie counter tracks your diet in a simple and easy way. It counts the number of calories you’re consuming which will help to decide how much food is good food to eat.

Exercise in the comfort of your room

Many effective workouts can be performed without equipment or special facilities. You can get a great workout without leaving your hotel room or guest quarters.

Stick to an eating plan

It’s easy to get side tracked and forget to eat on vacation, but doing so can lead to excessive hunger and cravings later on. Have a small meal or snack every three to four hours to prevent excessive hunger and keep your metabolism revved up.

Be dedicated to your workout.

You usually go for your walk or visit the gym at a scheduled time. Stick to the same time plan for your workout sessions at home if you are not able to make to the gym during monsoon. Also, dress the same way you do when you go out for a workout. Start with simple stretching exercises to warm-up and continue your workout sessions at home.

Take care of your stomach.

These monsoon refrain from eating when you are not hungry. During the rains, this is an invitation to indigestion and a number of illness. Vegetables you should consume to avoid from digestion problems such as gourd, bitter gourd and cluster beans to keep your digestion in motion.