Don't waist your time

When the Indian Premier League began earlier this month it wasnt just cricket fever that caught the eye of the Twitter police As the rest of the country was deeply immersed in the game Mumbai Indians and Chennai Super Kings players including captain Rohit Sharma lefthanded middleorder batsman Saurabh Tiwary and legspinner Piyush Chawla were trolled for sporting heavy waistlines mdash not just by the junta but also commentator Harsha Bhogle and former Indian hockey captain Viren Rasquinha The hashtag IndianPaunchLeague trended tooWhile many of us can relate to these cricketers as the pandemic pushes us to work longer hours with limited activities and no access to gyms fitness gurus and yoga experts maintain that its possible to keep your waistline under checkSaurabh Tiwary during the matches in UAE Pic courtesyPTITelltale signs of lack of exerciseCelebrity fitness expert and health coach Deanne Panday puts the average Indian body type into perspective It is very common for Indian men to gain weight in the midsection and for women around the hip area And theres nothing bad about it because our body types are genetically different from people of other nationalities Since cricket involves forward bends that require a strong core to avoid lower back injuries players cannot be excused she addsHighlighting some of the warning signs to look out for celebrity fitness expert Satyajit Chourasia shares When you start missing regular workouts your body starts retaining water A visible sign is your reflection in the mirror The waistline will also start to look and feel bloated Restlessness irritation aggression and disturbed sleep patterns will followDeanne PandayStick to the basics he elucidates Everything you take in needs to be burned And you dont need to spend hours in the gym or do heavy weight training to maintain that balance Working out for 20 minutes at home will suffice Adding how a waistline up to 34 inches for men and between 28 and 32 inches for women is considered fit the trainer shares an eightminute workout routine that you can follow at home to stay in shapeThe best time to burn fat he mentions is early in the morning on an empty stomach to break down sugar from the previous nightKeep it simple1 Drink two glasses of hot water as soon as you wake up and freshen up2 Begin with one minute of any cardio exercise to increase your heart rate such as jumping jacks or spot skipping Rest for 30 seconds3 Follow this up with one minute of squats to boost blood circulation to your lower body Squats help in muscle building and absorbing proteins Rest4 While men can move on to a minute of pushups or dands women can repeat the suryanamaskar sequence This step helps you do a complete upper body workout in a minute Rest5 The next step is to work on your core muscles by doing the plank While holding the plank for a minute straight can be tough you can start with 30 seconds progress to 45 and then a minute Take some rest again6 Follow this up with five side planks of 30 seconds each for your love handles7 The last step is the bhujangasana or cobra pose a reclining backbending asana in hatha yoga to help your lower backEat rightChourasia adds that diet is equally important to achieve results A big mistake people make is to diet hard and only stick to cardio which results in musclelocking and makes the skin hang after weight loss Keep your oil consumption at a minimum Opt for a bowl of brown rice over wheat Use honey instead of sugar Avoid carbs at latenight dinners While nonvegetarians can opt for eggs and fish for their dose of protein vegetarians can opt for pulses or plantbased protein supplementsNo time Try theseI have been weight training for 20 years So when the lockdown happened I used every home accessory that you can imagine from bottles chairs waterfilled buckets my sons backpack toilet rolls and even the wall to create signature workouts to help people suggests Panday And if you were to scroll through her Instagram you will come across interesting couch potato workouts gate climbing wall hops and the rooster challenge among others You dont need a gym or a trainer Any form of movement mdash dancing cycling yoga or meditation mdash releases endorphins that keep you happy help you deal with other stressors and increase productivity Being fit mentally and physically will pull you through this lockdownShe also advises those under stress to avoid doing intense workouts Crossfit or HIIT workouts release good stress But depending upon your existing stress levels it is better to turn towards activities that are not harsh on your body Those who sit for long hours should try pigeon pose minibackbends and dhanurasana to help correct postureYoga mattersCelebrity yoga trainer Payal Gidwani Tiwari shares The naukasana vakrasana paschimottanasana trikonasana dhanurasana or the chakrasana can be effective in losing belly fat An advanced asana to help the waistline is uddiyana bandha While most asanas can be performed by men and women those with back injuries surgeries or slip discs should avoid doing asanas that involve crunches twists or forward bendsKeep scrolling to read more newsCatch up on all the latest Mumbai news crime news current affairs and a complete guide from food to things to do and events across Mumbai Also download the new midday Android and iOS apps to get latest updates MidDay is now on Telegram Click here to join our channel middayinfomedialtd and stay updated with the latest news