Maintaining good health takes active effort, including exercising regularly. However, not everyone has the opportunity to get a gym membership that will help them do so. To help them out, Divy Chheda, a fitness coach with nine years of experience who goes by @doitrightbydiv on social media, took to Instagram on March 30 and shared a comprehensive plan to lose two kilograms of body fat in one month.
Not going to the gym is no excuse to stop training at home. (Unsplash)
According to Divy, not going to the gym is no excuse to stop training. Doing it right at home, using only dumbbells, will help one not just to cut weight, but to lose body fat while strengthening the muscles.
Movement swaps for home workout
With the equipment of the gym not being available at home, one needs to adapt to the situation and switch certain exercises. Divy shared a list of 18 such exercises and what to do at home instead. The gym exercises are listed in the left column of the following list, and the home alternatives are on the right.
Back squat – Goblet squatDeadlift – Db deadliftsSumo deadlifts – Wide stance goblet good morningsLeg press – Weighted wall sit holdLeg curl – Heel elevated glute bridgeLeg extension – Reverse nordicsHack squats – Db lungesAdductor machine – Copenhagen plankAbductor machine – Hip airplaneCalf raise machine – Standing calf raisesBench press – Db floor pressSeated row – Db bentover rowLat Pull-down – One arm db rowMachine pec fly – Push-upsMilitary press – Db z pressRope tricep ext – Db skull crushersCabe bicep curls – Db bicep curlsCardio machines – Circuit using dbsDaily and weekly workout plan
Divy structured a one-hour workout plan to follow at home. It includes:
Warmup – 5 mins (Simple dynamic mobility exercises that target the hips, shoulder and spine)Strength training – 35 mins (three to five movements)Cardio circuit – 10 mins (three to five movements)Cool down – 5 mins (Static holds)Buffer time – 5 mins
The fitness coach also shared a weekly schedule that includes four days of heavy workouts, two days of less-intense activities, and one day of rest. The routine is presented as follows.
Monday: Lower body strength + Full body conditioning.
Tuesday: Upper body strength + Full body conditioning.
Wednesday: Mobility / walk / sleep extra
Thursday: Rower body strength + Full body conditioning.
Friday: Upper body strength + Full body conditioning.
Saturday: Play a sport/ go for a jog/walk/ attend some fitness workshops.
Sunday: Get a massage. Get some extra sleep.
Dietary rules to keep in mind
To cut weight sustainably, one needs to focus on their diet in addition to working out. Divy shared the following rules to keep in mind about the daily nutritional intake.
Not more than 3 cheat meals in a month.Every meal should have either of these food items:Eggs, chicken, lamb, beef, fish, prawns ORMilk, Greek yoghurt, Paneer, tofu, soya chunks, tempeh, protein supplementsEating order:Protein first.Then have your sabzi / salad / dal/ roti / rice, etcTrack your meals at least every Friday, Saturday, and Sunday.Avoid random snacking.No overeating.Alcohol & smoke literally have no health benefits and are best avoided.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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