Effective fat loss and muscle gain

Mornings are tough and morning workouts are tougher. But the right routine is worth waking up for, especially if it allows you to crank out 1,000 reps in 30 minutes, like this one from Craig Ballantyne, MS, CTT, and editor of EarlyToRise.com. "When you perform fast-paced, intense exercises back-to-back with minimal rest, you get a metabolic boost that will last for hours after you're done," he says. "You'll also have energy that lasts all day long." So skip the snooze button this morning and start building a learner, stronger self before the rest of the world wakes up.

Here's how it works: Perform the following exercises in a row with as little rest as possible. Keep track of your reps and attempt to complete all 1,000 in 30 minutes or less. If you don't finish all 1,000 in half an hour, try to beat your rep count the next time you do the workout. If you do finish all 1,000, try to beat your time during the next workout. The goal is to do the workout as quickly as possible, but make sure you maintain proper form and rest when you need to.

Burpee - 5 sets of 10 reps (50 reps total)

Ground-Zero Jump - 4 sets of 25 reps (100 reps total)

Pushup - 10 sets of 10 reps (100 reps total)

Bodyweight Squat - 6 sets of 25 reps (150 reps total)

Mountain Climber - 5 sets of 20 reps (100 reps total)

Alternating Lunge - 10 sets of 10 reps (100 reps total)

Jump Rope - 4 sets of 100 reps (400 reps total)

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Signs of low or adequate protein intake- courtesy HealthifyMe

Train yourself

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Here is 30 days plank challenge from 20sec on day1 to 5mins on 30th day. I will be happy to get your feedback. Don’t forget to drink more water.

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This is enough to start your FitLife journey.

Useful drinks
Water is perfect – calorie-free, readily-available and healthy. But what if you’re one of those people who cannot drink pure water? The first tip here is to add something to make it tasty. Lemon, strawberry, cucumber, mint – there are lots of delicious and healthy options that will turn pure water into a delicious drink. If you can’t stand room temperature water, add ice. It will make your body burn even more calories to heat it. Other options include herbal tea, black coffee, and mineral water. However, as tea and coffee contain caffeine, they, in turn can cause dehydration. So if you drink a cup of black coffee (no sugar, of course!) you need to accompany it with a glass of water.

We feel happier when the sun is shining and you get to spend more time outside. There are a range of benefits to getting fresh air. It can help you distress and improve your physical and mental wellbeing.

Fresh air increases the flow of oxygen helping you digest food more effectively so this will particularly help if you are trying to lose weight.

The more fresh air you get, the more oxygen you will breathe which will increase the amount of serotonin you inhale, consequently making you happier.

By increasing the amount of fresh air we get, will increase the amount of oxygen which helps our white blood cells function properly by fighting and killing bacteria and germs.

You lungs dilate more from having an increase of oxygen so fresh air improves the cleansing of your lungs. You release airborne toxins from your body when exhaling through your lungs.

Fresh air gives you more energy and a sharper mind and Fresh air also helps improve blood pressure and heart rate.