Aim for at least 30 minutes of moderate physical exercise each day as a general objective. You might need to exercise more if you want to lose weight, keep it off, or reach certain fitness objectives. Less sitting time is also crucial. Your risk of metabolic issues increases with the number of hours you spend sitting each day. 💪
📆 Recommended Plan
Week 1 ✅ Do It 3 Days a Week (1-2 rounds a day)
Week 2 ✅ Do It 4 Days a Week (2-3 rounds a day)
Week 3 ✅ Do It 5 Days a Week (2-4 rounds a day)
Week 4 and beyond ✅ Do It 6 Days a Week (2-4 rounds a day)
⭕ Following along with this video means completing all exercises = 1 round
⭕ Repeat for 2-4 Rounds for a complete workout
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
⏱️ Duration: 8 minutes
💪 Exercises quantity: 5
⏱️ Format: 1 exercise =45 seconds work + 5 seconds rest
🤸♂️ Equipment: your body
DIET 🍽️
If you want to increase your stamina through your diet, it’s important to focus on consuming nutrient-dense foods that provide sustained energy. Here’s a sample diet plan to help boost your stamina:
Breakfast:
– Oatmeal topped with fresh berries, sliced almonds, and a drizzle of honey
– A boiled egg or a serving of Greek yogurt for protein
– A glass of freshly squeezed orange juice for vitamin C and hydration
Mid-Morning Snack:
– A small handful of mixed nuts (almonds, walnuts, and cashews)
– A piece of fruit (such as an apple or a banana)
Lunch:
– Grilled chicken breast or tofu for lean protein
– A mixed salad with spinach, cherry tomatoes, cucumbers, and avocado
– Quinoa or brown rice as a source of complex carbohydrates
– A light dressing made with olive oil and lemon juice
Afternoon Snack:
– Carrot sticks with hummus
– A cup of green tea for a mild energy boost and antioxidants
Pre-Workout Snack (if applicable):
– A small whole grain wrap filled with sliced turkey or hummus and vegetables
Dinner:
– Baked salmon or grilled lean steak for protein and omega-3 fatty acids
– Steamed vegetables such as broccoli, asparagus, and bell peppers
– Sweet potatoes or whole grain pasta for carbohydrates
Evening Snack:
– Greek yogurt with a sprinkle of granola or chia seeds
– A cup of herbal tea (such as chamomile or peppermint) to help with relaxation and sleep
Hydration is also crucial for stamina, so make sure to drink plenty of water throughout the day. Additionally, focus on maintaining a balanced diet with a variety of fruits, vegetables, whole grains, and lean proteins.
Remember, it’s essential to consult with a healthcare professional or a registered dietitian to personalize the diet plan according to your specific needs and any underlying health conditions.
source