Hey everyone. I have written mains recently and I have observed so many things. The experience itself teaches us so many lessons and makes us think. And one thing I have noticed predominantly is the issue of overweight among the aspirants. And not just overweight but obesity. UPSC can be a long journey for most of us. Mental issues affect our eating and sleeping habits. The sedentary lifestyle, sitting for many hours throughout the day can make our legs weak and body older biologically.
Personally, I have reduced 20 kgs of weight before Prelims, but turns out I have gained 6kgs again during those 3 months for Mains. I have been harsh on myself for gaining weight. Especially when I can feel it sitting at the study table. It felt embarrassing. It doesnt stop with me. Similar stories have been shared by many of our friends across different threads on this Forum. I see young UPSC aspirants losing hair not just because of stress but lack of good nutrition. Personally I feel more confident when I am healthy physically and mentally. Both reinforcing each other.
This problem has no divisions. Men, Women and others-everyone face it. I realized there is nothing to be embarrassed about it. We have to be healthy. We deserve to be. We cant sacrifice our health and sleep. Many reports are saying non-communicable diseases like Diabetes and heart diseases are on rise among us youth!!
Let us create a thread in this community where we seek all-round development to crack this exam. There is a dearth of such discussions in our field. Forum provides us with a great place to start and mainstream this aspect of our journey during the preparation. I hope all of you participate everyday on this thread. All the fitness freaks can help people like me, maybe I can help others about how I lost 20kgs, we can motivate each other, track progress, share knowledge, food habits etc...Since the mental and physical issues are both correlated, this thread is not strictly limited to just physical health. However, the idea surrounds the physical health issues and is based on it.
Lets do this!
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Muffin,
Bro, all I would suggest is to keep things as simple as possible. If you’re looking to cut down on your weight then do this for like 15 minutes everyday.
>start with skipping for 50 - 60 sec then take a 10 seconds break followed by 10-15 push-ups.
>Do 7-8 sets of the above mentioned
This should suffice! I’ve followed a lot of programmes like “Shortcut to Shred by Jim Stoppani” in the past but these are Vv intense and it takes a lot out of you. So, you’ll eventually give up after 1-2 weeks.
Also, I’m sharing links of few songs/beats which are very high on intensity! They’ll charge you up like crazy :
I've been doing HIIT for quite a few years. Recently started strength training. Currently, I follow fitness blender's videos but I want to develop some specific training routine for myself with the reps and sets format (Fitness blender mostly uses 45sec on 15sec off format, which is fun and challenging but I fail to measure my progress as the routines fly by)
@KingSlayer23@MaeveWileyand others who train, can you share your routine and learnings here?
Thanks to my brother who collected stuff over the last year, I have a small home gym setup now. He is the one helping me with the training too. The broader routine is large muscle group followed by small muscle group and so on - so back followed by arms followed by legs followed by shoulder. I do 5-6 exercises - 3 to 4 sets of 10-15 reps. I have cut down the cardio routine to minimum now. But I guess if you don't have weights at home, calisthenics should work fine.
chamomile,KingSlayer23Bro, all I would suggest is to keep things as simple as possible. If you’re looking to cut down on your weight then do this for like 15 minutes everyday.
>start with skipping for 50 - 60 sec then take a 10 seconds break followed by 10-15 push-ups.
>Do 7-8 sets of the above mentioned
This should suffice! I’ve followed a lot of programmes like “Shortcut to Shred by Jim Stoppani” in the past but these are Vv intense and it takes a lot out of you. So, you’ll eventually give up after 1-2 weeks.
Also, I’m sharing links of few songs/beats which are very high on intensity! They’ll charge you up like crazy :
Seeing these songs here, despite knowing there'll be Punjabi songs playing at gym. XD
i only understood "training routine", "HIIT" and "fitness" here :')I've been doing HIIT for quite a few years. Recently started strength training. Currently, I follow fitness blender's videos but I want to develop some specific training routine for myself with the reps and sets format (Fitness blender mostly uses 45sec on 15sec off format, which is fun and challenging but I fail to measure my progress as the routines fly by)
@KingSlayer23@MaeveWileyand others who train, can you share your routine and learnings here?
Hahaha, sorry for that. here goes the explanation-i only understood "training routine", "HIIT" and "fitness" here :')I've been doing HIIT for quite a few years. Recently started strength training. Currently, I follow fitness blender's videos but I want to develop some specific training routine for myself with the reps and sets format (Fitness blender mostly uses 45sec on 15sec off format, which is fun and challenging but I fail to measure my progress as the routines fly by)
@KingSlayer23@MaeveWileyand others who train, can you share your routine and learnings here?
Bro, all I would suggest is to keep things as simple as possible. If you’re looking to cut down on your weight then do this for like 15 minutes everyday.
>start with skipping for 50 - 60 sec then take a 10 seconds break followed by 10-15 push-ups.
>Do 7-8 sets of the above mentioned
This should suffice! I’ve followed a lot of programmes like “Shortcut to Shred by Jim Stoppani” in the past but these are Vv intense and it takes a lot out of you. So, you’ll eventually give up after 1-2 weeks.
Also, I’m sharing links of few songs/beats which are very high on intensity! They’ll charge you up like crazy :
Seeing these songs here, despite knowing there'll be Punjabi songs playing at gym. XD
Some time ago I used to train at a gym early morning and the owner had a ritual that in first hour he would only play religious things. So yeah I can say I have deadlifted to the voice of Gulshan kumar singing hanuman chalisa :P
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Minoxidil is not good i guess. It should be used thorughout a person's life. Its actually something to do with Blood pressure or hypertension whose side effect is growing hair.@Thunderstorm Try using Minoxidil and Finasteride solution for atleast 3 months daily twice. Wash your hair daily. It's us fda approved treatment for hair loss.
Muffin,thanks a lot@chamomileHahaha, sorry for that. here goes the explanation-i only understood "training routine", "HIIT" and "fitness" here :')I've been doing HIIT for quite a few years. Recently started strength training. Currently, I follow fitness blender's videos but I want to develop some specific training routine for myself with the reps and sets format (Fitness blender mostly uses 45sec on 15sec off format, which is fun and challenging but I fail to measure my progress as the routines fly by)
@KingSlayer23@MaeveWileyand others who train, can you share your routine and learnings here?
HIIT- high intensity interval training- doing short bursts of high intensity cardio and rest for some time and then a short burst of cardio again. This is called interval format- exercise-rest-exercise.45s on 15s off-doing the exercise for 45 seconds and taking a break of 15 seconds. Then proceeding to the next exercise for 45 seconds and then another break and so on.Strength training- exercising with an aim to increase bodily strength. The most common method is weight/resistance training. Here we train our muscles to become stronger by lifting weights. The weight puts extra resistance to the movement of the muscles. The muscles slowly overcome the resistance by improving their strength and load-bearing capacity.Fitness blender-the website (and a youtube channel by the same name) which is my go-to place for any kind of workout. There are videos of various levels and times. Short videos of high intensity, long video of low, long video of high etc etc.https://www.fitnessblender.com/videos- This is the website, you can search for videos here easily by using the filters for- time, level, intensityReps and sets format-the workout routing is divided by specific repetitions and sets for the exercises. For example- 3 sets of 10 reps of squats, 3 sets of 8 pushups, 2 sets of 12 russian twists etc. (doing 10 squats at a time and then taking a break, then doing 10 squats again. Doing this repetition of 10 squats for three times (with sufficient rest in between) is called 3 sets of 10 reps),
chamomile,Bro, all I would suggest is to keep things as simple as possible. If you’re looking to cut down on your weight then do this for like 15 minutes everyday.
>start with skipping for 50 - 60 sec then take a 10 seconds break followed by 10-15 push-ups.
>Do 7-8 sets of the above mentioned
This should suffice! I’ve followed a lot of programmes like “Shortcut to Shred by Jim Stoppani” in the past but these are Vv intense and it takes a lot out of you. So, you’ll eventually give up after 1-2 weeks.
Also, I’m sharing links of few songs/beats which are very high on intensity! They’ll charge you up like crazy :
Seeing these songs here, despite knowing there'll be Punjabi songs playing at gym. XD
Some time ago I used to train at a gym early morning and the owner had a ritual that in first hour he would only play religious things. So yeah I can say I have deadlifted to the voice of Gulshan kumar singing hanuman chalisa :P
Why would you do deadlift on Hanuman Chalisa :/
I would have preferred Dand baithak instead, for akhadhe wali feel xP
KingSlayer23,Bro, all I would suggest is to keep things as simple as possible. If you’re looking to cut down on your weight then do this for like 15 minutes everyday.
>start with skipping for 50 - 60 sec then take a 10 seconds break followed by 10-15 push-ups.
>Do 7-8 sets of the above mentioned
This should suffice! I’ve followed a lot of programmes like “Shortcut to Shred by Jim Stoppani” in the past but these are Vv intense and it takes a lot out of you. So, you’ll eventually give up after 1-2 weeks.
Also, I’m sharing links of few songs/beats which are very high on intensity! They’ll charge you up like crazy :
Seeing these songs here, despite knowing there'll be Punjabi songs playing at gym. XD
Some time ago I used to train at a gym early morning and the owner had a ritual that in first hour he would only play religious things. So yeah I can say I have deadlifted to the voice of Gulshan kumar singing hanuman chalisa :P
Why would you do deadlift on Hanuman Chalisa :/
I would have preferred Dand baithak instead, for akhadhe wali feel xP
Because i wanted to scream Jai bajrang bali! When i hit PR max :P
Per Aspera
Ad Astra
Bro, all I would suggest is to keep things as simple as possible. If you’re looking to cut down on your weight then do this for like 15 minutes everyday.
>start with skipping for 50 - 60 sec then take a 10 seconds break followed by 10-15 push-ups.
>Do 7-8 sets of the above mentioned
This should suffice! I’ve followed a lot of programmes like “Shortcut to Shred by Jim Stoppani” in the past but these are Vv intense and it takes a lot out of you. So, you’ll eventually give up after 1-2 weeks.
Also, I’m sharing links of few songs/beats which are very high on intensity! They’ll charge you up like crazy :
Seeing these songs here, despite knowing there'll be Punjabi songs playing at gym. XD
Some time ago I used to train at a gym early morning and the owner had a ritual that in first hour he would only play religious things. So yeah I can say I have deadlifted to the voice of Gulshan kumar singing hanuman chalisa :P
Why would you do deadlift on Hanuman Chalisa :/
I would have preferred Dand baithak instead, for akhadhe wali feel xP
Because i wanted to scream Jai bajrang bali! When i hit PR max :P
Kya matlab Hanuman Chalisa se naya PR max set ho jata hai? xD
KingSlayer23,LEGENDS.Bro, all I would suggest is to keep things as simple as possible. If you’re looking to cut down on your weight then do this for like 15 minutes everyday.
>start with skipping for 50 - 60 sec then take a 10 seconds break followed by 10-15 push-ups.
>Do 7-8 sets of the above mentioned
This should suffice! I’ve followed a lot of programmes like “Shortcut to Shred by Jim Stoppani” in the past but these are Vv intense and it takes a lot out of you. So, you’ll eventually give up after 1-2 weeks.
Also, I’m sharing links of few songs/beats which are very high on intensity! They’ll charge you up like crazy :
Seeing these songs here, despite knowing there'll be Punjabi songs playing at gym. XD
Some time ago I used to train at a gym early morning and the owner had a ritual that in first hour he would only play religious things. So yeah I can say I have deadlifted to the voice of Gulshan kumar singing hanuman chalisa :P
Why would you do deadlift on Hanuman Chalisa :/
I would have preferred Dand baithak instead, for akhadhe wali feel xP
KingSlayer23,Bro, all I would suggest is to keep things as simple as possible. If you’re looking to cut down on your weight then do this for like 15 minutes everyday.
>start with skipping for 50 - 60 sec then take a 10 seconds break followed by 10-15 push-ups.
>Do 7-8 sets of the above mentioned
This should suffice! I’ve followed a lot of programmes like “Shortcut to Shred by Jim Stoppani” in the past but these are Vv intense and it takes a lot out of you. So, you’ll eventually give up after 1-2 weeks.
Also, I’m sharing links of few songs/beats which are very high on intensity! They’ll charge you up like crazy :
Seeing these songs here, despite knowing there'll be Punjabi songs playing at gym. XD
Some time ago I used to train at a gym early morning and the owner had a ritual that in first hour he would only play religious things. So yeah I can say I have deadlifted to the voice of Gulshan kumar singing hanuman chalisa :P
Why would you do deadlift on Hanuman Chalisa :/
I would have preferred Dand baithak instead, for akhadhe wali feel xP
Because i wanted to scream Jai bajrang bali! When i hit PR max :P
Kya matlab Hanuman Chalisa se naya PR max set ho jata hai? xD
True story :P
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Ad Astra
Jiraiya,Aaaahh, those painful chilblains are back in the season.Anyone knows any remedies /relief for chillblains?
Brave,MachineGunJoe
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