Fitness Plan Day 72– Build lean muscle to lose weight

Building lean muscle mass not only helps you lose weight but also contributes to keeping your blood sugar even, says nutritionist Ekta Tandon. Here is a fitness plan will help you build lean muscles in the healthiest and most efficient way possible.

Early morning: Soak a handful of almonds in the night and consume them first thing in the morning. Rich in carbohydrates they can give you that energy boost you need early in the morning. If you do not have time for a full workout in the morning, do some morning stretches to keep yourself energised throughout the day.

Healthy recipes

Breakfast: Have eggs for breakfast as they are an excellent source of protein and help sustain energy and preserve muscle mass. Since it prevents your blood glusoce from spiking, having eggs in the morning can be a great way to start the day. You can try preparing this poached anda for your breakfast.

Lunch: When it comes to getting lean protein from your diet, chicken can make for an excellent option. For lunch, you can enjoy this skinny tandoori chicken along with this hara masala brown rice pulao and protein-rich curd.

Evening snack: In the evening you can snack on some pumpkin seeds and flaxseeds to boost your omega-3 and protein intake. Eating them can be a good way to keep you full and satiated.

Dinner: Fish is a protein powerhouse which means that it can be perfect if you want to build muscles. So try preparing this healthy herb and garlic fish. If you are a vegetarian, you can enjoy this protein-rich buckwheat and sprouts khichdi. This  expert-recommended vegetarian diet plan can also be ideal for you. Exercise

At home: Do low-impact cardio so that you don’t lose muscle mass. Start with fifteen minutes of light cardio like jogging and then move on to the strength training moves. Kettlebell swings are just what you are looking for. They help to burn tons of calories while helping you build lean muscle. So include these four powerful kettlebell moves in your routine.

At the gym: Perform strength training exercises that involve multiple muscle groups at the same time. Exercises such as lunges and burpees and plyometric moves such as jump squats both with and without weights can be appropriate. Another way to ensure that you work more muscles is to complete your repetitions faster.

Yoga: If you feel that your body lacks muscle mass, yoga can help strengthen and tone them. Perform poorvotanasana to strengthen your shoulders, chest, arms back and spine. Ardha chandrasana will help in strengthening your muscles, improve your balance and tone your core.

Sleep well tip After your workout session, your muscles utilise the nutrients you have ingested during the day. It is while you sleep that they work on building your muscles. So it is imperative to ensure that you get enough sleep. If you find it difficult getting sleep, tune into a soothing playlist which can drift you to sleep. So you spend less of your precious time trying to fall asleep.

Previous Day Plan 71

Well, if you are motivated to start your New Year with a bang, spread the word by tagging your friends and #NewYearNewYou and @HealthSite4U. You can even mail your pictures, and we’ll post in on Facebook, Instagram and share it with our TheHealthSite.com Community.

Disclaimer: If you follow a fitness plan already, consult your nutritionist before switching to this one. If you are allergic to any of the foods/ingredients mentioned, please do not consume it. Do not follow this plan without consulting your doctor if you suffer from a health condition — hypertension, hypotension, diabetes, etc. or are pregnant.

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