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Fit Body Daily Routine

The document outlines a daily routine for achieving a fit and muscular body, detailing specific activities from morning to night, including workouts, meals, and hydration. It emphasizes the importance of strength training, balanced nutrition, and adequate sleep for muscle recovery. Additional tips include minimizing junk food, tracking progress, and maintaining discipline over motivation.

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emitrapanwar
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36 views2 pages

Fit Body Daily Routine

The document outlines a daily routine for achieving a fit and muscular body, detailing specific activities from morning to night, including workouts, meals, and hydration. It emphasizes the importance of strength training, balanced nutrition, and adequate sleep for muscle recovery. Additional tips include minimizing junk food, tracking progress, and maintaining discipline over motivation.

Uploaded by

emitrapanwar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Daily Routine for a Fit & Muscular Body

Morning (6:00 AM - 9:00 AM)

- 6:00 AM: Wake up, drink 1-2 glasses lukewarm water (add lemon optionally).

- 6:30 AM: 10-min light cardio/stretching (jumping jacks, mobility, breathing).

- 7:00 AM: Workout (Gym/Home - strength training 45-60 min)

- Split:

- Mon - Chest/Triceps

- Tue - Back/Biceps

- Wed - Legs

- Thu - Shoulders/Abs

- Fri - Arms/Cardio

- Sat - Full body or weak point training

- Sun - Rest or active recovery (walk/yoga)

- 8:00 AM: Post-workout meal (eggs, whey shake, oats, banana, peanut butter)

Mid-Morning (10:00 AM - 12:00 PM)

- Light work/study

- Stay hydrated (2-3 liters/day total)

- Snack (Optional): Fruit + nuts or Greek yogurt

Lunch (1:00 PM - 2:00 PM)

- Balanced meal:

- Lean protein (chicken, tofu, paneer)

- Complex carbs (brown rice, chapati, quinoa)

- Veggies (fiber + micronutrients)

- Healthy fats (olive oil, seeds)


Afternoon (3:00 PM - 5:00 PM)

- Light walk after lunch (10-15 min)

- Work/relax

- Snack: Boiled eggs / protein bar / sprouts / black coffee

Evening (6:00 PM - 8:00 PM)

- Light activity or optional 20 min walk/jog

- Early dinner:

- Light protein + fiber-rich meal (salad + grilled paneer/chicken/fish)

- Avoid heavy carbs at night

Night (9:00 PM - 10:30 PM)

- Wind down: no screens after 10 PM

- Optional: warm turmeric milk or herbal tea

- Sleep by 10:30-11:00 PM (7-8 hrs minimum sleep is crucial for muscle recovery)

Additional Tips

- Hydration: Keep sipping water throughout the day

- Salt/sugar: Minimize junk, refined sugar & excess salt

- Supplements (Optional):

- Whey protein

- Creatine monohydrate

- Omega-3, Multivitamin

- Track progress: Use journal or app for weight, reps, diet, body changes

- Mindset: Consistency > Intensity. Motivation will come and go - discipline builds your body.

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