Any exercises that can be done at home in 15-30 mins daily?

6pack

6pack

ex-Mod
Don't have any inclination to go to a gym. I have put on weight in the last year and due to my lifestyle I probably don't have stamina. So decided to some exercises at home after getting up. Right now the only exercises I can think of are push ups and sit ups. I have a 5kg dumbbell.
I don't want to go out runing in the morning cause there are dogs that will chase me down the road. I'm not afraid of dogs but the street dogs don't seem to like running people.
Any exercises that I can do to increase stamina and get back in shape?
 
YOu can do a complete workout at home with just a exercise mat but the biggest issue with working out alone at home is motivation, and to loose weight you have to control your diet , you cant lose weight by exercise alone , there are plenty home workout videos on youtube .
 
6pack said:
Don't have any inclination to go to a gym. I have put on weight in the last year and due to my lifestyle I probably don't have stamina. So decided to some exercises at home after getting up. Right now the only exercises I can think of are push ups and sit ups. I have a 5kg dumbbell.
I don't want to go out runing in the morning cause there are dogs that will chase me down the road. I'm not afraid of dogs but the street dogs don't seem to like running people.
Any exercises that I can do to increase stamina and get back in shape?
Click to expand...
Its almost impossible to lose weight by exercise alone, diet is the most important thing.
In fact its 75% diet and 25% exercise for losing weight.
For example -for an average overweight individual Depending upon physical stamina, you burn anywhere between 250 - 400 Cal in 1 hr of exercise. Which you'll replenish with 2 Samosas and diet coke in 15 min .

Invest in a dietitian instead of fitness equipment if you want to lose weight, perseverance & motivation is most important factor for individuals to succeed. That's why VLCC like chains survive and show results. Don't overfeed yourself, don't be in a continuous 'Feast' mode (that's eating full stomach, each of the 3 meals a day) , do occasional 'fast' modes as per your convenience.

Indulge in multiple fitness activities on daily basis instead of repeatatively doing the same as it'll get boring over period of time. Like, jogging on Monday, swimming on Tuesday, cycling on Wednesday, etc moderate daily exercise of not less than 1hr should be the target.
Use Protein supplements after exercise as they'll reduce your appetite without depriving you of nutrition.
Best of luck.
 
^ thanks. I actually don't eat outside food like samosas, pizzas, etc. I only have rice or chapattis with vegetables. I don't eat non veg too from past few years. Got sick of non veg.
I tried doing the exercise in the vid. It is hell. Got tired after doing first 3 exercises. That guy makes it look easy but in reality only someone who runs kms everyday could do that. Requires lots of stamina. My whole body started burning doing this workout. It will probably take me a month to get to half his speed.
 
6pack said:
^ thanks. I actually don't eat outside food like samosas, pizzas, etc. I only have rice or chapattis with vegetables. I don't eat non veg too from past few years. Got sick of non veg.
I tried doing the exercise in the vid. It is hell. Got tired after doing first 3 exercises. That guy makes it look easy but in reality only someone who runs kms everyday could do that. Requires lots of stamina. My whole body started burning doing this workout. It will probably take me a month to get to half his speed.
Click to expand...
These are general rules, May not be applicable to everyone

Get rid of White rice in the menu, its one of the least nutritious and max fattening substances in daily diet. If you can, have a parboiled rice or brown rice instead. Quantity should always be restricted, program your brain to accept mild hunger as your default mode instead of full stomach as your default. Use smaller plates and eat plate full :trick your brain.
Don't stop the non vegetarian food for losing weight, instead consume lean meats cooked with least oil and healthy way. Vegetarian diet is deficient especially with protein and some vitamins , if you are non vegetarian its a advantage.

Don't fall for sugar free, zero cholesterol, low fat advertising stuff. Its the biggest food scam of the decade. Eat natural & least processed foods instead, let your Mom decide the menu whereas you control the quantity.

Don't fall for magic fat burning foods either its a scam too ; every year there'll be new food item which will cure obesity. Once It was green tea then coffee beans extract so on and so forth.
Every food item which is packed seems to be added with chemicals or preservatives nowadays, be careful with what you eat.

Remember there's no valid scientific backing for 95% of the food stuff being marketed and pushed as good for health and anti-obesity. Indian food is much better in taste and quality over Western diet , but we've gone wrong with quantity of it and amount of activity needed to digest it properly. What we're indulging in is nothing short of Food PORN!

Don't go for unnatural remedies (which lack Indian origins) like Oat meals, Museli & Corn Flakes (unless you like them a lot) etc ; the number of people I've seen loose weight with consuming Oats, Museli etc is almost equal to number of people getting Fair after using Fair And Lovely !

Few more important things
1. Size Zero isn't healthy so don't strive for it.
2. There's lot to food than Calories alone, and conventional food wisdom is
More reliable as research data is unreliable because its either severely lacking or its industry driven.
 
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6pack said:
^ thanks. I actually don't eat outside food like samosas, pizzas, etc. I only have rice or chapattis with vegetables. I don't eat non veg too from past few years. Got sick of non veg.
I tried doing the exercise in the vid. It is hell. Got tired after doing first 3 exercises. That guy makes it look easy but in reality only someone who runs kms everyday could do that. Requires lots of stamina. My whole body started burning doing this workout. It will probably take me a month to get to half his speed.
Click to expand...
indian food is fattening too , lots of carbs in indian diet , you would have no clue right now how much you are overeating , consult a dietician . I follow a strict diet and i only eat one chapati a day ( which is not for everyone ) , rice once a week , i mostly have a high protein diet , eat a lot of nuts and berries , skimmed milk paneer , egg whites etc .
 
drkrack has covered almost everything there is. There are a few more than I can add. Avoid eating white bread and take brown bread instead. Try to switch to honey instead of sugar. eg in milk, tea etc. Don't gulp too many coffees and tea while at work as each cup has sugar in it. It may not look much but over time it adds upto a significant sugar intake. Don't make it a habit to drink juices like tropicana, fresca, minute maid as they also contain a lot of sugar. Aerated drinks like Coke, Pepsi etc should also be avoided.

Apart from these, don't do workouts if you don't like them, because you'll never be able to stick to them. Indulge in physical activities and sports that you like. For eg, I hate jogging and running but I can play 2 hrs football easily! I go for cycling every alternate morning with my friends. Other activities that come to my mind are swimming, basketball, badminton.
 
Arjun said:
indian food is fattening too , lots of carbs in indian diet , you would have no clue right now how much you are overeating , consult a dietician . I follow a strict diet and i only eat one chapati a day ( which is not for everyone ) , rice once a week , i mostly have a high protein diet , eat a lot of nuts and berries , skimmed milk paneer , egg whites etc .
Click to expand...
Carbs by themselves are not fattening, excess food is fattening.
Excess protein, excess fats, excess carb - all lead to increase body fat.
 
And your point is ? Its easier to maintain a low calorie diet by having more proteins than any carbs . Proteins keep you full for longer periods...
 
Personally I have found that counting calories via an app like Myfitnesspal really helps in keeping your eating habits in check.
Even though their nutritive data might be a bit skewed, but one can overcome that by adding their own recipes according to the way they cook their food.
 
good have more fats , I had 8 eggwhites for breakfast today , 135 calories , feels like i ate 3 allo pranthas , can you give 135 calorie fat equivalent that can do the same ?
 
get on the ECA stack and start exercising a hour a day. or if you wanna go full on mode with a gym i can recommend better stuff.
 
I have started exercising from March. Reached almost a quintal.
I started as a practice for Bangalore 10K Marathon - which I had somehow completed in 80 minutes, a huge thing for a couch potato like me.
Now continuing the exercise, I had reduces around 4kgs. (In between I went home for 20 days. I suppose I had put on at least 1kilo during those days :p )

I exercise in the basic gym in my apartment. Run for 7/8 minutes, Some dumbbell exercises, some reps (~50) of sit ups, bench dips etc - for around 30/35 minutes.
It's difficult to change + maintain the food habit. I gave up junk foods (samosa, jalebis etc), deserts, reduced no of teas, switched to roti from rice. But it's difficult to maintain in the weekend whens it's treat/party in somebody's place, or the occasional Biriyani during office lunch time.
 
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