While talking to people, I see most of them complaining about not seeing results. Yes, one should expect results but the point is, are we really doing enough to meet our expectations?

After a lot of discussion, I could figure out the things we need to work upon. So, with the best of knowledge and the amount of experience in this field,  I could figure out a few things which one needs to adhere to, in order to see good results.

• Atleast 4-5 training sessions a week, when I say session it means more of strength workout and some amount of cardio
• If you have a liberty of doing workout under the guidance of some experience trainer than effectiveness of session can increase many fold, try it yourself. Firstly you do not have to worry about what all to do and what all muscles to train and there are higher chances that it would be more structured one, secondly you are more likely to do more reps or sets thus better workout and better results.
• Sit Less, Move More : We are living in a society where maximum work is done sitting at our desks for an average of 6-8 hours a day, which I think is the biggest problem. Please note that sitting too long is not good, even if you exercise. Try not to sit longer than 30mins at a stretch, get up take a walk around.
• Apart from workouts, we also need to have active movements during the day like slow run, walk, going to the grocery store, climbing stairs, playing with kids etc. Especially on the weekend, try to go for a long run or walk or play some sport like badminton, tennis, cricket etc. for about 60-90 mins
• Now-a-days, diet is a fad word - all you need is a slight modification in your home-cooked food. Today, all of us are eating much more than required. Today there is so much noice about super foods, gut food, detox drink bla bla... just try to keep yourself restricted to three meals, to avoid any binge-eating throughout the day. Consume a hearty portion of home cooked food with slight modifications, so that you get limited calories and a good amount of protein, vitamins and minerals.
• Avoid sugar if possible even if it is an healthier option
• I see many of us consuming ghee with every roti, every bowl of dal, sabji etc.. yes ghee is healthy but none of us need more than 2 spoon a day. These 2 spoon means that you need to cut down other oils.
• Yes fruit is good but that doesn’t mean you need to have a big giant b