R.I.P FAT

1. Step up to the stairs

Step away from elevators and escalators! Climb the stairs whenever you can to burn calories and improve fitness.

A study in the British Journal of Sports Medicine showed that even small amounts of stair climbing gave a group of young women noticeable health benefits.

The women climbed stairs at a rate of 90 steps per minute for about two minutes each time. They climbed the stairs once a day, five days a week in the first week of the study. By weeks seven and eight, they climbed the stairs five times a day, five days a week.

That’s still only 10 minutes of exercise per day, but it was enough to make a difference.

2. HIIT the gym

High-intensity interval training (HIIT) involves linking a series of alternating exercise types together for a fast-paced workout.

As little as four minutes of HIIT can make a difference in health and fitness. Move that time up to 20 or 30 minutes to burn more calories.

Include one or two exercises per major muscle group in your HIIT routine. Your routine should have 12 to 15 exercises. Perform each exercise with lots of effort for 30 seconds. Take 10 seconds of rest before starting the next exercise.

Do the targeted single move exercises listed below for a butt-focused workout. Do one or two other exercises in between each glute exercise. As part of a HIIT routine, try:

• jumping jacks
• pushups
• crunches
• jogging in place
• leg lifts
• dips
• planks

3. Squats

Start with bodyweight squats.

• Begin with your feet about shoulder-width apart.
• Keep both arms straight out in front of you for balance.
• Slowly lower your butt down toward the floor.
• Don’t let your knees travel in front of your toes.
• Imagine sitting down in a chair as slowly as possible. Lower down to about a 90-degree angle in your knees. Don’t let your knees cave into the center; keep them pointing in line with your toes.
• Stand up slowly for 1 rep.

As you get stronger, hold dumbbells by your sides as you squat to increase the challenge.

4. Chair Pose

Sitting isn’t good for strengthening butt muscles, unless you have nothing to sit on. Try this yoga exercise, similar to the above squat, for strength:

• Press your back into a wall.
• Move your feet about hip-width apart.
• Cross your arms, lifting them away from your body.
• Slowly slide your back down the wall until your knees are at a 90-degree angle. Do not let your knees go past your toes and keep your knees in line with your toes.
• Hold for 30 seconds.

Make this harder by doing this pose without the wall. This is called Chair Pose, or Utkatasana, in yoga. Stand with your feet hip-width apart, or a little closer together. Sweep your arms up straight by your ears. Sit down slowly into your chair in the air. Make sure you can still see your toes in front of your knees.

 

Maintain health in the hostel

It is very difficult for the students who are coming out from there home for the first time to stay in a hostel. Health is wealth- greatly said, but it is very sad to say that due to increase in the pollution of the country leading a healthy life is a challenging task. As we all know that there are a lot of colleges which provide hostel facilities to the student but the food quality provided in the college is very bad. So to maintain proper health on should eat good food. Due to the consumption of bad quality food, the immune system of students is getting weaker day by day.

An alternate solution of how to increase immune system is to do regular exercise. Exercise will help to burn fat and drinking lot of water will help to hydrate the body. It is not compulsory that one should go to the gym to do exercise. Exercise can be done by running and by doing yoga. Some of the following will help to maintain a healthy life:

• Drinking 3-4 liters of water in a day.
• 30 mins of running or 30 min of yoga.
• Drinking fruit juice if possible(  1 glass a day )
• Sleeping 6-7 hours a day compulsory
• Hot water with lemon juice in it (1 glass)

If one should follow this for around 1-2 month, he will definitely find some change.