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Its the dawn of a new year in few hours to come, and so are the new resolutions – be it on fitness or on plans pertaining to your career, the thing is even if you know you wont abide by it, make them anyways. At least you’ve give a try. If you still fail, here are five tips that you can try and thank us later.


More than 60 percent of Indians are protein deficient and looking at our carbohydrate dominant food, its no surprise. Protein will not only help you to feel fuller for longer but will also will improve your performance on the gym floor and give you better gains.

Best for Pre-workout

A pre-workout shake is most effective if drunk around half an hour before you start your session. If you don’t begin your workout until hours after you’ve downed it, you’re unlikely to see any real benefit. And dont pick a shake that is purely protein-based. Don’t expect your shake to do all the work for you, either. “In terms of maximizing muscle accretion, your progress is driven entirely by your workout,” says Ursula Arens, spokesperson for the British Dietetic Association. Use a shake to get pumped, primed – and push yourself that little bit harder.

Best for… post-workout

There’s a time and a place for fat, and after your gym-session is not it. Again, s shake with some carbs is a good option, as carbs catalyze an insulin spike in your body. This speeds the movement of nutrients into your muscle tissue. You’ll want to pick the right shake too. One with a high proportion of whey protein, is best – it’s the fastest digesting protein there is and gets straight to work on your muscles.

Join a gym and adhere to the trainers tips and suggestions 

If you have decided to cut down your fat and steam-up your muscles, your first step is to join a gym, learn and practice weight training. Listening to the advise of the trainer will help you unleash your real potential on the gym floor. He/She will motivate you to train harder and get better every day. Not just that, once you work out with a good coach, you become accountable for your efforts in context to diet and work-out as well.

A Big NO to using phone will in bed

Once you get to bed try to put your phone aside and focus on falling asleep as soon as possible. Focusing on your mobile with lights – off can even damage your eyes and thus lead to serious headache and body aches. In bed, screen time is actually wrecking your sleeping pattern and you aren’t even aware.

Need to be physically more active rather than a tech-slave

The sole reason we are over-weight is due to two reasons – First we eat junk foods and secondly we dont work-out and hence put on fat and thus become couch potatoes. Its a blatant truth that we have become a tech-savvy, or should say a tech slave generation. To overcome this, we need to make a conscious decision to be physically more active. Take at least 10k steps to begin with and avoid using motor vehicles for shorter distances. This can really help you burn a ton pf calories with your knowledge.

Start hanging out with people who are more health conscious 

To be successful, one needs to associate more with people who have succeeded in their life. The same principle applies to fitness – start hanging out with friends who are religious about fitness as that can encourage you to join physical training centers and also involve in  more sporting activities.  Share your resolution with your friend and simply ask him to help you in sticking to it. If your training partner is dedicated and more involved, the quality of your training skyrockets.

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