Healthy Living in the City: Shape up When You Ship Out

By Trina Remedios posted Mar 6th 2012 at 6:30AM IN | Avg Rating

Diet & Fitness

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Healthy Living in the City: Shape up When You Ship Out

Image courtesy: © Thinkstock photos/ Getty Images

When you relocate you can’t pack all your clothes, shoes and workout equipment. Further, moving to a new place brings additional responsibilities - adding pressure to your diet and fitness routine. This is when your fitness levels head downhill - down the slippery slope toward weight gain, lethargy, lack of sleep and lowered immunity. In order to help you get back on track, we spoke to Arnav Sarkar, Strength and Conditioning coach, who let us in on some secrets to exercises that you can easily do at home...even as your boxes and suitcases are being unpacked.

When you move to a new city for work or studies you travel light, hence if you are particular about your fitness and you can’t find a gym near your place, this what you can do. Arnav Sarkar says, “There is one piece of equipment that we all carry with ourselves wherever we go, i.e. our own bodyweight. Our own bodyweight can be an effective training tool when applied properly to give us a good workout.”

This is what you can do for effective bodyweight exercises:

For upper body- push ups, handstand push ups and pull ups,
For lower body- squats, lunges, Bulgarian split squat, 1 leg Romanian deadlift
Abdominal- reverse crunches, hanging leg raises, side bridges
Conditioning- burpees, running, shadow kickboxing (Via)

But if you don’t mind investing in a home gym, some weight plates, a barbell rod, and two adjustable dumbbell rods will help you chisel your body. Arnav Sarkar lines up a set of exercises to help you build your strength and muscle and for reducing fat.

Strength and muscle building:

1 arm dumbbell floor press or military press- 3 sets of 4-6 reps
Barbell rows- 3 sets of 6-8 reps
Bulgarian split squats- 3 sets of 10 reps each side
Biceps curls- 2 sets of 8-10 reps
Rest about 2-3 minutes between sets

Fat loss:

A1) Military press- 3 sets of 8 reps
A2) Barbell lunge- 3 sets of 10 reps each side
B1) Push ups- 2 sets of as many reps as possible
B2) Goblet squats- 3 sets of 10 reps
Rest about 60-90 seconds between supersets
Finish with 15-20 minutes of kickboxing, or rope jumping

TAGS: exercise, workout, home gym, fat loss, muscle building, strength building

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