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EASY MEAL PLANNING STEPS FOR HEALTH AND FITNESS

I decided to set myself a six-week challenge to focus & prioritize my health and fitness. You can join me and focus on yourself and your goals for the next six weeks.

I’m so excited to write something to reset my health and fitness journey. The reason that inspired me to prioritize myself, my health, and my fitness over the next six weeks is my gym.

I have some guidance on how to reach my goals with my health and fitness. This guidance is also for those who don’t have access to a gym. You can join me in the next six weeks.

When you’re starting out your health and fitness journey. Do not underestimate the power of getting clear and setting goals if you don’t know what you’re actually working towards.

It is so hard to motivate and inspire yourself to get up every morning, to train, and to eat healthily. So first of all ask yourself about

  • What is a week of eating habits?
  • What does the workout schedule look like?

To get the exact answer to these questions it is a must to create an action plan for you.

Meal Plan for the week

To make a meal plan you should try to find out some exciting recipes on YouTube & Pinterest. You can also use some cookbooks from the experts with full health fitness tips.

You can research all the information you get from these resources and start following on for your meal. Here I am going to share with you the six simple steps for your weekly meal plan.

1.  Make a recipe master list

First, you have to make a master list of all of your favorite recipes that you love. You can either do this on a piece of paper, notebook, computer, or your phone whatever works for you.

This is really helpful to make the meal planning process. I encourage you to do this list anytime you try a new recipe that you really like. Write that down as one of you knows the meals that you really enjoy.

When you are doing your meal planning you should concentrate on not preparing the same thing every single week. If you want to learn some new recipes then you can go for books, blogs & videos on the internet.

Write down some of your favorite breakfasts, snacks, and lunch so that you will have the ingredients throughout the week.

2.  Choose your grocery shopping day

Choose the day of the week that you will be doing your grocery shopping. I think this tends to be on the weekends that just work really well for you.

This kind of grocery shopping day helps you to prepare your meal plan. So does your grocery shopping on a day when you’re not rushed and have the time to head out.

3.  Check your calendar

Check your calendar for whether you have any activities that you have planned or not. This will really help you to prepare your meal plan properly. This is just because sometimes things come up and we don’t need to cook every single night of the week.

I want to mention here that you don’t necessarily cook seven days a week. We should cook homemade as it is one of the best things that we can do for our health. Sometimes it doesn’t really work with your schedule so it is necessary to check the schedule for a proper meal plan.

4.  Write out your meal

Write out your meal where you are actually planning out the meals you are going to eat for the week. I usually do this on a Saturday morning when I like drinking my morning tea.

Pull out that master list of your favorite recipes that you want to cook for this week. Write them down maybe just five meals for that week. Again this will depend a little bit on what your calendar is looking like and your lifestyle.

I will say it can be really helpful to write down one extra meal so that you have some extra ingredients on hand. If you want to switch things up in the week that’s totally fine. It might be a veggie stir-fry, salmon with some veggies, a potato salad, and a bean soup.

I would say at least one to two meals that can make some really great leftovers. A meal that tends to make quite a lot can be really useful for using as leftovers for lunch.  

So taking with you the next day or even eating again for dinner on a different day is definitely a good thing. If you want to be really structured and regimented you can have specific meals for specific days. I usually just write down the meal ideas and then keep it rough.

5.  Write out your grocery list

The list will be based on those meals that you have written down and what are the ingredients you need. It might sound tedious or it would take a long time but it really doesn’t take long at all. Organize your grocery lists based on different sections of the grocery store so that you are able to navigate the store.

6.  Get started with your meal

What you want to do here is to keep your meal plan that you have written out for the week. For all of those meals that you are planning on cooking keep it handy posted on your fridge or shelf somewhere in your kitchen.

It is just because that is what you are going to make for each night throughout the week. If you want you could take 30 to 60 minutes to prepare a couple of those items without memorizing. Whenever you are all set you can go for cooking without facing any problem.

Workout Schedule

Here I am sharing a full week gym workout plan for your health & fitness. Before you start your workout plan for the next six weeks keep the following fitness tips on your mind

  •  Take one day rest
  • 8 to 10 minutes do body warm-up before a workout
  •  Do 8t to 12 reps in each set
  •  Increase the weight from set 1 to 3
  • Take 1 to 2 minutes rest in each set
  • Take sip of water in some intervals
  •  8 to 10 minutes do stretching after workout
  • Take help of trainer or friend for support

1.  Monday –  Workout for chest

Workout for chest
Workout for chest
ItemNumber of work
 Barbell flat bench press3 sets of 8 to 12 reps
Barbell incline bench press3 sets of 8 to 12 reps
Barbell decline bench press3 sets of 8 to 12 reps
PEC DECK Fly (Machine)3 sets of 8 to 12 reps
Standing cable fly3 sets of 8 to 12 reps
High Cable Fly (crossover)3 sets of 8 to 12 reps
Low standing cable fly3 sets of 8 to 12 reps

2.  Tuesday –  Workouts for the back (LATS/ MID-BACK/ LOWER BACK)

Workouts for the back
Workouts for the back
ItemNumber of work
LAT PULL – DOWN (Wide grip)3 sets of 8 to 12 reps
Seated Cable Row3 sets of 8 to 12 reps
Deadlift3 sets of 8 to 12 reps
Bent over row3 sets of 8 to 12 reps
Hyper-extension3 sets of 8 to 12 reps

3.  Wednesday – Workout for biceps

Workout for biceps
Workout for biceps
   
Dumbbell bicep curl3 sets of 8 to 12 reps
Close-grip EZ bar curl3 sets of 8 to 12 reps
EZ bar preacher curl3 sets of 8 to 12 reps
Dumbbell hammer preacher curl3 sets of 8 to 12 reps
Dumbbell reverse curl3 sets of 8 to 12 reps
seated barbell wrist curl3 sets of 8 to 12 reps

4.  Thursday –  Workout for triceps and abs

TricepsNumber of work
Triceps bench tips3 sets of 8 to 12 reps
Dumbbell overhead extension3 sets of 8 to 12 reps
Pulley push down3 sets of 8 to 12 reps
Dumbbell kick back3 sets of 8 to 12 reps
Workout for triceps
Workout for triceps
ABSNumber of work
SIT- UPS 3 sets of 15 to 20 reps
Bicycle crunches3 sets of 15 to 20 reps
Incline straight leg and hip raise3 sets of 15 to 20 reps
Hanging knee and leg raises3 sets of 15 to 20 reps
Seated V SITS3 sets of 15 to 20 reps
Weighted Russian Twist3 sets of 15 to 20 reps
Weighted SITS UPS3 sets of 15 to 20 reps

5.  Friday – Workout for shoulders (Deltoid) and Traps

Shoulders (Deltoid)Number of workout
Dumbbell side raises3 sets of 8 to 12 reps
Dumbbell front raise3 sets of 8 to 12 reps
Dumbbell shoulder press seated3 sets of 8 to 12 reps
 Reverse PEC DECK3 sets of 8 to 12 reps
Face pulls 3 sets of 8 to 12 reps
Workout for shoulders (Deltoid) and Traps
Workout for shoulders (Deltoid) and Traps
TrapsNumber of workout
Dumbbell shrugs  3 sets of 8 to 12 reps

 6.  Saturday workout for legs

workout for legs
workout for legs
LegsNumber of workout
Barbell Squat (Back)3 sets of 8 to 12 reps
Barbell Lunges3 sets of 8 to 12 reps
HIP Thrust 3 sets of 8 to 12 reps
Leg Press3 sets of 8 to 12 reps
Leg Extension  3 sets of 8 to 12 reps
Lying Leg Curls 3 sets of 8 to 12 reps
Seated Calf Raise       3 sets of 8 to 12 reps

7.  Sunday – Rest Day

  •  Rest time to rebuild muscles and continue on Monday

Some best gym equipment and its comparisons for professionals:

gym equipment for2gym equipment 1gym equipment
Product NameMarcy 150 lb. Multi-functional Home Gym Station MWM-988Marcy 150 lb. Stack Home Gym MWM-4965Marcy 200 lb. Stack Dual Function Home Gym MKM-81010
PriceCheck Price on AmazonCheck Price on AmazonCheck Price on Amazon
Rating4.4 out of 54.4 out of 54.2 out of 5
Assembled Dimensions68″l x 36″w x 79″h68″l x 36″w x 79″h52″l x 39″w x 80″h
Product Weight150 lbs.150 lbs.200 lbs.
Pulling SystemUpper & LowerUpper, Mid & LowerUpper & Lower
Preacher Curl PadYes (Removable) Yes (Removable)
Press Arm MotionsChest press and butterfly pressChest press and butterfly pressChest press, butterfly press, and lat row
Leg DeveloperYESYESYES
Ab Station YESYES
Max User Weight300 lbs.300 lbs.300 lbs.
AccessoriesLat bar, Ankle strapLat bar, Ankle strap, Abdominal strap, Single handleLat bar, Shiver bar, Ankle strap, Single handle

I hope it will be helps you to find your best gym equipment and you can keep fit your body healthy.

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