Fitness Tips & Workout Routines

Drinking water before, during, and after exercise is crucial for maintaining performance and preventing dehydration. Aim for at least 8 glasses per day, and more when exercising.

Rest days are essential for muscle recovery and growth. Don't skip them! Your body needs time to repair and strengthen between intense workout sessions.

Perfect for those starting their fitness journey:

1. Warm-up: 5 min light cardio
2. Squats: 3 sets of 12 reps
3. Push-ups: 3 sets of 10 reps
4. Lunges: 3 sets of 10 reps per leg
5. Plank: 3 sets of 30 seconds
6. Cool-down: 5 min stretching

Perform this routine 3 times per week with rest days in between.

High-Intensity Interval Training for fat burning:

1. Warm-up: 3 min jogging
2. Sprint: 30 seconds
3. Walk: 90 seconds
4. Repeat steps 2-3 for 8 rounds
5. Cool-down: 5 min walking

Total time: 20 minutes
Frequency: 3 times per week

To build muscle effectively:

- Consume 1.6-2.2g of protein per kg of body weight
- Eat in a slight caloric surplus (200-500 calories above maintenance)
- Focus on whole foods: lean meats, fish, eggs, legumes, whole grains
- Time your meals: eat protein within 2 hours post-workout
- Stay consistent with your eating schedule

Build upper body strength with this routine:

1. Warm-up: Arm circles and light cardio (5 min)
2. Bench Press or Push-ups: 4 sets of 8-10 reps
3. Dumbbell Rows: 4 sets of 10 reps
4. Shoulder Press: 3 sets of 10 reps
5. Bicep Curls: 3 sets of 12 reps
6. Tricep Dips: 3 sets of 10 reps
7. Cool-down: Upper body stretches (5 min)

Perform 2-3 times per week.