#51: Nutrition and Workout plan for UPSC aspirants
An expert curated plan for physical health of UPSC aspirants
How to take care of your health, nutrition and stress during #UPSC prep
I got an expert to curate this special workout and nutrition plan ONLY for UPSC aspirants even without gym. Do follow this fitness expert @GeekWhoWorksout
Save this post and follow this plan 🏃🥗🏋️
"A healthy man wants a thousand things, a sick man only wants one."
- Confucius
Why do you need to take good care of your health? 🤔
It is good health that will become your biggest support during the tough times of #UPSC prep.
1. Sleep🛌
- Sleep for 7-9 hours daily.
- If you are well rested, you have an edge over those UPSC aspirants who aren't! 😁
- Sleep snug, stay focused! 😉
2. Screen Time📱
- Screen exhausts you in ways you can't imagine! Cut it out. 😨
- Remember, Low screen time = Lesser distractions = Least chances of failure
3. Water 🚰
What does Dehydration do?👇
- Tiredness 📈
- Focus 📉
Drink 3-4 liter of water every single day.
Tip: Use a One liter bottle and finish it 3-4 times a day
4. NO to drugs🚫🚬
- Alcohol, Marijuana, Tobacco befool your mind!
- You think they fuel your body or reduce stress? WRONG!
- No better stress buster than physical and no better fuel than good nutrition.
5. Hobbies: The shortcuts which ACTUALLY work!😮
Be curious to take interest in picking hobbies like:
➡️ choosing healthier foods (cooking, finding inexpensive and nutrient-rich foods)
➡️ engaging in physical activities (run, lift weights, yoga, sports)
6. Keep it simple!
- A plan to workout >>>> a workout plan
- Don't wait till the time you design the world's greatest workout plan.
- Pick something easy and just start exercising to make it a part of your everyday routine.
7. Basic workout (no equipment)
- Push-up
- Superman / pull-up
- Pike push-up
- Bicep curl (use water bottles)
-Triceps dips
-Squat
- Glute bridge
- Calf raises/skipping
Tip: Go for a run 2-3 times a week.
8. Basic workout (dumbbell)
- Chest press
- Bent over back row
- Shoulder press
- Bicep curl
- Triceps overhead extension
- Squat
- Stiff-leg deadlift
- Calf raises
Tip: Go for a run 2-3 times a week.
9.1 Nutrition (A)
- Eat protein-rich foods as much as possible: eggs, chicken, soya, paneer
- Eat more salad every single day!
- Minimize fats: oils, fried food, butter
- Moderate carbohydrates: Roti, rice, dal, bread
9.2 Nutrition (B)
- Simple foods to include in regular diet: milk, curd, fruits
- Minimize (eliminate if possible) sweets, desserts, fried food, fast food, chips, soda drinks
Remember:
No single food will deliver magical results.
Your overall food habits matter the most.
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