Welcome to Teacherdada.com
header-logo.png

0

  • calendarApprox Completion Time 1 week
  • computerCourse FormatRecorded + Live
  • certificateIncludesCertificate
    Assignments
  • workContent 03:14 Hours Videos
    8 Lessons

Top Online Course in India

4.5
switchup
4.5
course report
4.5
trustpilot

Our Course Stats

Students who got positive growth in their careers after course completion


1%

TeacherDada learners see an average salary hike after course completion


1%

Students who started a new career or changed job after course completion


1%

Overview

Welcome to Body Transformation Week Two: HIIT, Lose Fat, Home Workouts

Special Second-week program to get you started from a sedentary lifestyle to an active person. Every day is focused on a specific muscle group targeting the right areas and making the most of practice. We have created the Practice not just to improve your health but also to educate about your fitness.

The Second-week program helps to do home workouts, body workouts, Lose Fat, building strength and you can also make a workout plan for scheduling the workout routine in which you can do the bodyweight workouts. Everyone desires a muscular body, so these exercises target abs, triceps, chest, legs, shoulders, and arms.

Our course for beginners who want to lose fat and want lean muscle can join this series.

Features of the Program - 

1. Calorie count - you can check the ideal number of calories you can burn during daily practices.

2. All the workouts are time-based also called High-intensity interval training HIIT workouts 

3. Easy version of every workout 

4. Upcoming exercises promo to gear up in rest time 

5. Beep- timer for start and stop 

6. Name of all the exercise

7. Easy and simple guidance for building strength and losing body fat

8. Warm-up and cool down for injury-free practice

Home workout transformation this program will help you lose extra fat, tone your body, the energy your entire day. These are all home-based workouts like plank, push-ups, pull-ups, yoga, lunge, jump, squat which means it requires no special equipment, and also you can perform them anywhere and transform your body. 

This training program isn't about the new diet or fitness craze that promises to get you in shape quickly. This course was created for people who felt they didn't have enough time to do gym activity, do aerobic, cycling, running, treadmill, cardio, harder and advanced sessions for hours or resources to get in shape, people who are coping with illness or disability, people who are juggling marriages, children, and busy jobs, and others who enjoy going to parties and clubs while also wanting to look good on the beach.

Whatever the challenge, situation, or circumstance, I can assure you that this course will assist you in overcoming it and discovering the drive to succeed amid all of the obstacles in your way.

Diet Tips

A diet that promotes lean muscle mass and a flat stomach is the key to achieving these goals. Follow these four guidelines to achieve success.

1. Get plenty of fiber

Fiber can be found in a variety of foods, including fruits, vegetables, beans, and whole grain. According to some research, actually increasing your fiber intake will help you lose belly fat and hold it off. Adding beans to your salad, eating oats, or snacking on fiber-rich nuts are all easy ways to boost your intake naturally.

2. Exclude Added Sugar

Sugary drinks, in particular, is a significant source of added sugar, which contributes to excess weight gain and health issues such as diabetes and heart disease. Furthermore, foods high in added sugars, such as candy, soda, and baked goods, are also deficient in the nutrients your body needs to remain healthy. Eliminating foods rich in added sugars is a perfect way to shed pounds. It's crucial.

3. Make Room for Fat That Is Good For You

Although it's common to cut fat first when trying to lose weight, healthy fats will actually help you achieve your weight loss goals. In reality, several studies have shown that eating a high-fat diet rich in foods like olive oil, avocados, and nuts will help you lose weight. Furthermore, fats keep you fuller for longer, which reduces cravings.

4. Keep Distractions to a Minimum

Although eating meals in front of the TV or computer does not seem to be diet sabotage, it may lead to you consuming more calories and gaining weight. Eating at the dinner table, away from potential distractions, is not only a good way to maintain a healthy weight, but it also provides an opportunity to reconnect with loved ones. Smartphones are another device you should set aside while you’re eating. Scrolling through emails or your Instagram or Facebook feed is just as distracting as a TV or computer. 

5. Take a Walk to Improve Your Health

Many people assume that in order to lose weight, they must start exercising regularly. Although various forms of exercise are vital when trying to lose weight, walking is a great and simple way to burn calories. Also, 30 minutes of daily walking has been shown to help with weight loss. 

6. Drink plenty of water

Drinking enough water during the day is beneficial to your overall health and can also aid in weight management. In a survey of over 9,500 people, it was discovered that those who were not sufficiently hydrated had higher BMIs and were more likely to be obese than those who were. Furthermore, it has been shown that people who drink water before meals consume fewer calories. 

7. Choose Your Snacks Wisely

Weight gain can be caused by snacking on unhealthy foods. Making an effort to have nutritious snacks available at home, in your car, and at work is a simple way to help shed pounds or maintain a healthy weight. Getting pre-portioned servings of mixed nuts in your car or cut-up veggies and hummus on hand in your fridge, for example, will help you stay on track when a craving strikes.

Protein 

If you do not consume adequate amounts of red and white meat, fish, and eggs, you will not gain muscle as quickly as you would like. Lifting weights creates microscopic tears in your muscles, and protein ingestion restores the damage and rebuilds your muscles to make them bigger and stronger. At each meal, aim for at least a fist-sized portion of high-quality lean protein.

Carbs

To change your body, you don't have to completely eliminate carbohydrates, but making better carb choices will help you grow bigger, stronger, and leaner. Limit your intake of sugar and fast-release carbohydrates such as refined white bread and pasta, which have been deprived of several nutrients and fiber. Choose slow-release carbs like sweet potatoes and brown rice instead.

Fruits and vegetables

If you don't get your five-a-day, you're losing out on a wealth of vitamins, minerals, and other nutrients that are essential for improved health and weight loss. To give your body the nutrients it needs after a hard workout, eat a wide variety of different-colored vegetables, as well as fiber to keep you fuller for longer and stabilize blood sugar levels so you're not tempted by sugary snacks.

Basic Requirement

  • Good eating and exercise are two of my passions.

  • Many that are serious about being in the best shape of their lives will benefit from this course.

  • You should be a supporter of an active, healthy lifestyle.

  • Anyone who is interested in learning how to make a positive change in their life.

Skills Covered

  • Second week will challenge your current fitness level and upgrade your skill and speed

  • • Take control of your fitness and nutrition.

  • • Simple everyday training tactics.

  • • Your Body Will Be Detoxed.

  • • You'll gain strength and lose fat.

  • • You'll be able to tone your body.

  • • Your Body Will Change.

  • • Obtain Your Fitness Objectives.

  • • Feel Energetic & Happy.

Expert Review

10 tips for making exercise a daily habit

The following tips will help you make exercise a daily habit, whether you're looking for motivation to start exercising or wish to switch up your current routine. 

1) Put your workout together. It is not necessary to complete all your exercise at once. Ten minutes morning, noon, and night can provide many of the same benefits as 30 minutes all at once.

2) Visit the gym with a friend. You can stay motivated and on track by finding a workout partner.

3) Exercise quickly. Make sure to walk at a brisk pace, as this can help you control weight more effectively than walking at a leisurely pace. Just how fast should you walk?   Imagine running late for lunch and you have a meeting to attend.

4) Get your feet moving before you eat. Take a walk or go to the gym with coworkers, and then have lunch.

5) Put on your pedometer. You can motivate yourself to stay active by using pedometers (step-counters). Aim for 10,000 steps a day.

6) Disconnect from TVs, computers, and smartphones. Reducing screen time can help you curb your "sit time." Consider going to the gym or cleaning the house rather than watching television.

7) Make sitting time productive. Combining cardiovascular exercise with sedentary activity is a great idea. You can, for instance, do simple exercises while watching TV or set a reminder at work to get up and walk every hour.

8) Attend classes. Check out the fitness schedule at your local gym or community center, or the dance or yoga schedule at a studio in your area. It may help you to learn a new activity if you have a class structure to keep you focused.

9) Schedule time for training sessions every day. In your planner, schedule a time for exercising.

10) Reward yourself afterward. Set short-term goals and reward yourself when you achieve them. Participating in an event, such as a road race or walk for charity, can motivate you.

Following your review of the tips, you are now ready to continue working out with our course. Join now.

Get Certified

You will receive an industry-recognized Certification from TeacherDada after completing the course. You can also share your Certificate in the Certifications section of your LinkedIn profile, CVs, resumes, and other documents.

sample_certificate For sample view only

Course creator


                                 Madhav Maheshwari

Madhav Maheshwari

Hi,I am Madhav Maheshwari, entrepreneur turned athlete .At birth we were gifted with most precious gift our body, our mind and I have been working every single day to make it better than yesterday. Over the years I realised that in the run to earn basics to survive the life, we as humans have totally forgotten about the amazing body we were blessed with. My aim is to create awareness and guide people about the importance of being physically fit and healthy. What we seek is already inside us and we can reach the pinnacles of success if we understand How to align our mind and body in the best way possible. I don't believe in HEALTHY LIFE we believe in HAPPY LIFE. The idea is to Learn Something new everyday. 

Bundle Course