Workout: The Diary of A Fit Lady

Why is exercising so important? Let’s dive right in!

Scientifically speaking, regular physical exercise has been proven to help avoid illnesses (high blood pressure, diabetes, heart attack, stroke, cancer, osteoporosis, depression, and anxiety), and enhance your quality of sleep, quality of life, and day-to-day well-being. 

Needless to mention, when it comes to transforming your body, exercise is crucial. When you exercise, your body burns more calories; if you burn more calories than you consume, you lose weight. The opposite is true for weight gain.

As you go on with your workout routine, you can face some obstacles. Here are 5 common problems you may encounter –  

  • No noticeable changes in your body in spite of regularly working out
  • Low energy levels during your workouts
  • Feeling exhausted after any physical activity               
  • Constant muscle and body pain                      
  • Feeling dehydrated                            

Does any of this sound familiar? Don’t worry, we got you.

Sometimes your actions in the gym do not yield the results you want because of other elements like your diet, protein intake, sleep, and stress levels. 

But, we have come up with a detailed guide that will assist you in getting the results you need, so you go WOW when you look in the mirror!

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A good diet equals a good life

Having a well-balanced diet can make a big difference in your fitness goals. Your diet should include a diverse selection of whole foods, protein, vegetables, fruits, and healthy fats – 

    • Whole grains: These include brown rice, dahlia, ragi, quinoa, oats etc., which are much better than refined grains
    • Protein: Power comes from protein. Include seafood, meats, poultry, eggs, nuts, seeds, soy products, beans, and peas. 
    • Vegetables and fruits: These are highly stacked with beneficial nutrients like essential vitamins and minerals as well as dietary fiber vitamins
    • Oils: We strongly recommend adding oils like vegetable oils and olive oil as they are a significant source of essential fatty acids and vitamin E
    • Fat-free or low-fat foods: A great addition to your diet is milk, yogurt, cheese, or fortified soy products with calcium, vitamin A, and vitamin D
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Not sure where to start? Maybe these can help -

  • PhysiQ Pudding 4,874.00 - or subscribe and save up to 5%

    Benefits :

    A mix of Protein, Vitamins, Minerals, L-Taurine and Creatine Monohydrate in this product:

    • Supports Muscle Well-Growth 1
    • Contributes to Enhanced Appetite 2
    • Aids in Muscle Recovery 3
    • Helps in reducing Exercise-Related Fatigue. 4
    • Promotes Strength and Endurance 5
    • Contains Essential Nutrients 6
  • EatGood Dessert Pudding 4,499.00 - or subscribe and save up to 5%

    Benefits:

    • Helps to reduce calorie consumption 1
    • Support weight loss 2
    • Aids in maintaining a feeling of fullness for a long time 3

With a proper diet in your hands, now are you ready to get the best schedule for your daily workouts and weight loss?

Let’s Get Physical

The World Health Organization (WHO) generally recommends doing moderate-intensity exercises for around 150 min each week to reduce the risk of diseases for adults (18–64 years).1 Therefore, we suggest at least 20 minutes of physical activity every day. 

To lose weight, we recommend reducing the number of calories you eat, while increasing the calories you burn with physical activity. According to the 2015-2020 Dietary Guidelines for Americans, you need to reduce your daily calories by 500 to 750 calories, if you want to lose 0.5 kg a week. 2

The CDC and U.S. Department of Health and Human Services stated these exercise guidelines: 3,4

To boost up your endurance, spend around 150 minutes on moderate aerobic activity or 75 minutes on vigorous aerobic activity in a week.
Moderate Physical Activity Burned calories/70 kg adult/ 1h
Hiking 370
Light gardening/yard work 330
Dancing 330
Golf (walking and carrying clubs) 330
Bicycling (~<16 km/h) 290
Walking (~5.7 km/h) 280
Weight lifting (general light workout) 220
Stretching 180
Vigorous Physical Activity Burned calories/70 kg adult/ 1h
Running/jogging (~8 km/h) 590
Bicycling (~>16 km/h) 590
Swimming (slow freestyle laps) 510
Aerobics 480
Walking (~7.2 km/h) 460
Heavy yard work (chopping wood) 440
Weight lifting (vigorous effort) 440
Basketball (vigorous) 440

A two-times-a-week workout will help push your strength limits across all major muscle groups.

Advanced routine: For those extra gains!

Want to lose more than 5% of your body weight? Research suggests increasing your weekly workouts to more than 300 minutes of moderate-intensity exercises. 4

Smart Tip: Including aerobic and resistance exercise in a weight-loss program aids in maintaining a healthy bone and muscle structure. 5

In general, repetitions and weights are the most crucial elements for muscle exercises:

1) To build strength, you need heavy weights, which you can only lift for 1-5 repetitions

2) To increase muscle mass, you need heavy weights, which you can lift for 6-12 repetitions

3) For muscular endurance, you need less heavy weights, which you can lift for 12-20 repetitions

Overall, both isolated and combined muscle workouts are beneficial for muscular development: combined exercises can activate many muscles at once, whereas isolated workouts can focus on specific muscles and may be easier for those newbie gains. 6

Need help? Start your journey with Rasha’s Pre-Workout Powder: Endurance, Now Euphoric

Did you know that there’s still a lot more you can do to stimulate muscle growth?

To promote the growth of new muscles, a suitable quantity of calories and nutrients, particularly protein are required. Recent research suggests you should eat around 1.6 – 2.2 grams of protein per kg per day to gain muscle mass. Furthermore, it is recommended to add some proteins to your dinner 1–3 h prior to sleep, in order to maintain muscle mass during the overnight fasting period. 7

Eat 300–500 calories per day above your baseline to stimulate muscle growth without gaining fat.

Stay Hydrated, Stay Fit

Dehydration is a common problem for active athletes: Here’s where hydration drinks can help.

Sports hydration drinks combine the benefits of water and electrolytes, boost energy levels during and after workouts and save you from post-workout tiredness.

Weight loss benefit: Water can also help to temporarily fill the stomach without the use of calories.

Check out some of our best-selling Hydration products:

  • Performance Fuel Drink Mix 1,124.00 - or subscribe and save up to 5%

    Benefits :

    Vitamins, Minerals, Taurine and Calcium in this product:

    • Aid in rehydrating your body 1
    • Help in replenishing lost electrolytes 2
    • Contribute to balanced mineral levels in the body 3
    • Assist in enhancing athletic performance 4
    • Promotes elimination of post-workout fatigue 5
    • Helps in boosting overall health 6
  • HydraCharge Drink Mix 1,124.00 - or subscribe and save up to 5%

    Benefits:

    Magnesium, Calcium, Potassium and Sodium in this product:

    • Aids in rehydrating your body 1
    • Helps in replenishing lost electrolytes 2
    • Contributes to balanced mineral levels in the body 3
    • Assists in enhancing athletic performance 4
    • Promotes elimination of post-workout fatigue 5
    • Helps in boosting overall health 6
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1. Beginner’s Fitness Routine

(Your journey to fitness begins here)

  • What  : To lose 0.5 kg per week, cut down your daily calorie intake by 500 – 750 calories
  • When : Throughout the week

Tip: Replace up to 3 meals in a day with Rasha’s VLCD Pudding

2. Intermediate Fitness Routine

(Let’s elevate your fitness game)

  • What  : To lose 0.5 kg per week, cut down your daily calorie intake by 500 – 750 calories + Rasha Powerhouse Drink Mix* + Rasha Hydra Fuel Drink Mix* (1-2 times a day) or Rasha Hydra Charge Drink Mix** (1-2 times a day)
*Mix 1 sachet of Performance Hydration with 200 ml of water and drink it 1-2 times daily before exercise.  **Mix 1 sachet of Sports Hydration with 200 ml of water and drink it 1-2 times daily on empty stomach and/or after exercise.

3. Advanced Fitness Routine

(Test your body’s limits at the gym)

  • What  : Add 1.6 – 2.2 grams of protein per kg per day to gain muscle mass + Rasha PhysiQ Pudding* + Rasha Hydra Fuel Drink Mix* (1-2 times a day) or Rasha Hydra Charge Drink Mix** (1-2 times a day) +
*Consume 1 scoop 1-2 times daily before exercise.  **Mix 1 sachet of Sports Hydration with 200 ml of water and drink it 1-2 times daily on empty stomach and/or after exercise.  Tip: Moderate-intensity exercises for more than 300 minutes per week and strength training four times a week

Need help getting started? Here’s our printable guide to make your life easier.

References

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