7 Day Workout And Diet Plan-HEALTH & FITNESS

Hello, friend…. Welcome to the health and fitness blog

"Are you looking for a simple workout plan? The 7-day workout plan is the right one. You don't need to go anywhere!"

Today I am here to share a workout schedule with you…7 day for beginner workout plan

A special plan for those who want to start working out—

In today’s time doing business, being busy on the phone, eating junk food, and eating without time, in between all this, we forget to pay attention to the body. But… don’t worry. If you have decided how to start with health and fitness, then we are going to tell you how to start exercising. Here we will prepare a table for the entire week for you. You just have to follow these steps properly.

Basically most of the workout we do is for weight loss. But, we have to think about our health also here.Combination of health and wealth is like a coin. This coin has to be used in the name of workout so that we can achieve something. What do you want to say?

Some basic tips:

If you have any health problems, then consult a doctor and take medicine in the right way and follow the rules.

Decide your destiny—

Do you want to go towards fitness, or do you want to change your lifestyle?

If the body feels inactive, then

Take a rest.

Start up with a warm-up; this is my advice so that you can end with a cool-down.

Proceed according to your mood.

Whenever you are motivated, only then start this table. It is not at all necessary to start today right now. Because anything can be achieved with the mind.

7-Day Beginner Plan

You can start this routine from your home. You can adjust it as per your convenience so that it is easy to work out.

Day 1 (Monday): Upper Body Strength:

Push-ups—2 sets x 7-8 reps

Plank—2 times x 20-25 sec

Arm circles—1 min

Dumbbell/Bottle Bicep Curls—2 sets x 10

Day 2 (Tuesday): Lower Body Strength:

Squats—2 sets x 10

Lunges—2 sets x 15 per leg

Calf Raises—2 sets x 30

Glute Bridge—1 set x 12

Day 3 (Wednesday): Cardio + Flexibility:

Brisk walk/jog at home—10 mins.

Jumping Jacks—2 sets x 20

High Knees—1 min

Light Yoga/Stretching—5 mins

Day 4 (Thursday): Repeat Upper Body:

Increase Monday’s routine a little.

If you feel a little pain in the body muscles, you can also do yoga sets.

Day 5 (Friday): Repeat Lower Body:

Repeat Tuesday’s routine and make sure that there is no hurry to do the workout; do it slowly.

Sometimes it also happens that if you do it in a hurry, the steps are not done properly and you get sprained.

Day 6 (Saturday): Recovery + Light Yoga + Suryanamskar:

Basic yogasanas: Tadasana, Bhujangasana, Vajrasana

Deep breathing/pranayama 8-10 min/suryanamskar – 2 sets

Day 7 (Sunday): Rest Day:

Take complete rest today. If possible, you can go to some natural place, which will help you to relax mentally, or you can go for a walk.

Right rules of taking nutrition:

If you only pay attention to exercise, then you will not get results; you will have to pay attention to food as well. Accept that your body is an engine; to run it, you will have to put necessary things in it.

Useful tips for beginners to take nutrition:

Protein: Paneer, Dahi, Dal, Sprouts, Milk

Carbs: fruits, roti, rice—but avoid processed carbs.

Healthy Fats: Ghee, Almonds, Walnuts, Butter

Water: Make sure to drink 3-4 liters of water throughout the day—it will help in flushing out toxins from the body.

NOTE:

Keep your meal balanced—

*protein

*carbs

*fiber

*vitamins

Keep a combination of these.

Recovery is important. –

Try to stay away from TV and mobile after a workout. It is also important to get complete sleep. If you don’t get 8 hours of sleep, your muscles will not recover. You will feel tired. Whenever you feel tired, close your eyes and do deep breathing so that the body can refresh.

Stay away from these mistakes.

Doing the same exercise every day does not feel good—the body needs changes.

Achieving goals quickly—maintaining passion is important.

Forgetting to drink water—get into the habit of drinking water after every hour.

Taking meals without time-set breakfast, lunch, and dinner properly

Depending on motivation, maintain discipline.

The message of your fitness journey—

Health & fitness is a journey, not a one-time goal. If you want, start with suryanamskar. Start with just 1 set—every day there is a victory. The most important things are consistency and dedication.

I have read this, and if I have not decided, then what have I done? Come on, take a small step first and achieve a new victory every day. Let’s go…

How did you like this step? Do you want to follow it? Do share your feedback with us by

Embarking on a health and fitness journey requires adherence to structured meal times and consistent physical activity. It is essential to remember that fitness is a continuous process rather than a single achievement. Consider integrating sun salutations into your daily routine, starting with a single set to build momentum. The key elements of success lie in maintaining regularity and unwavering commitment. Take that first step today and celebrate each small victory as you progress. Share your thoughts and experiences with us as you follow this path to improved well-being.