FITNESS @ NIGHT

I have not failed. I've just found 10,000 ways that won't work".

THOMAS A EDISON

Hello World,Welcome to my new blog.
Mahatma Gandhi once said "Each night when I go to sleep I die.and next morning ,When I wake up ,I am reborn".Time has changed a lot since then,its a different world now,some people nowadays sleep during day time and work at night.There are lot of articles in fitness about the day cycle but no one ever speaks about the people who are working in night shift." I believe day and night doesn't matter at all ,its all about your daily schedule and your will to stay fit.I have received so many question where people complain that they don't have time to workout and maintain a healthy diet because they work at night ,well let me discuss "How one can stay fit during night shift".

PROBLEMS

I don't think that there is any problem if one is working in night shift ,All you have to do is manage your time.Let me first share few questions which i have been asked by people so many times about how they can stay fit and healthy if they are doing a night or Graveyard shift.

1-What and when should we eat ?(its hard for us because we do 8 to 12 hours of shift with limited breaks in between(one hour max).

2-When should we exercise?

3-How can we manage our sleep time?


Adding more to this there are problems like dizziness, bad posture(working continuously for hours might lead to bad body posture),Belly fat issues,Body pain(specially lower back),Weakness etc....

SOLUTIONS

What's the point of being alive if you don't at least try to do something remarkable.

Let me explain all the above questions with a simple example.It doesn't matter at what time your shift starts and ends.The best way to start your day is when you wake up.People who do night shift or graveyard shift usually wake up in the afternoon,So now you have to plan your day accordingly.Remember one thing , "All progress takes place outside the comfort zone".

Start your day with a glass of water( I will never suggest Tea/Coffee),there are many health benefits of water(remove the toxins,reduce calories consumption,Accelerate your metabolism and burn calories)and one more thing which i will like to add is, Water is not going to make you fat so please hydrate yourself as much as you can through out the day.

WORKOUT and DIET

(This is not for the people who are into bodybuilding/Professional, because diet changes according to your goal ,I am just giving an idea for regular  people who wants to stay fit and healthy)

The workout cycle remains the same no matter which shift you are in to,I would always prefer doing workout before i go to work because it keeps me fresh and alive throughout the night(you guys can try this routine and i am sure you will feel the same).Go for little bit of carbs and protein before your workout (Don't fill your tummy, two banana and a protein shake will work)and your post workout which in other terms can be called your breakfast should be your biggest meal of the day which will give you energy throughout your shift.

Please check my blog Food-The Right Choice ,I am sure you will get all your answers of "What to eat'?.in that blog.

You can apply everything which i have mentioned in that blog in your daily routine but now the question remain"When to eat?"(some people don't find enough time during their working hours but you have to manage that according to your break timings).Eat in small portions after every two hours or if you are eating healthy even three meals a day will work.(if you still feel hungry then you can use the tips mentioned below).

Plan your Meal

All progress takes place outside the comfort zone,what exactly i mean to say by this line is that you have to put an extra effort when you are in a night shift.There are two ways(Being Vegetarian I don't discuss a lot about meat but Yes you can add that if you are Non-Veg)

1- Prepare your Meal(If you are really serious about your health then you can prepare your food at home rather then eating all those junk craps during your breaks(processed food)

2-Eating crap will make you more hungry so its better to eat food which will give you health benefits as well as felling of fullness.

3-Always keep a bottle of water at your office desk and keep drinking at regular intervals(I have already mentioned few benefits above plus it kills your hunger).

4-Kill your craving with  nuts(ex-almonds,pistachio) if you feel hungry during your shift.

5-Make sure your  last meal (before you sleep)should not be heavy because sometimes you feel like eating everything when you reach home so make sure you keep it light .(ex-I would suggest nuts/banana/protein shake).

I know its hard to maintain this schedule but as i said earlier all progress takes place outside the comfort zone.Never say never Keep fighting

Workout

I have already mentioned the workout timing above, Now apart from your daily workout routine at gym (don't avoid weight training )

Try to incorporate these workout tips to your daily office schedule. 

1- Move your body (While you are working at office please don't sit for hours ,try to move your body as much as you can.,

      Ex-Use stairs instead of lifts.

           Stretch your body- I am posting a picture below

Breathe in and out -Engage your abdominal muscles throughout the day,Repeat this for 8 to 10 times .

M ALI  once said- "A man who views the world the same at 50 as he did at 20 has wasted 30 years of his life".

Day and night doesn't matter if you really want to live a healthy life style so keep pushing yourself and one day you will be proud of your efforts.

Thanks

ASEEM TYAGI

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