Fitness 101 – A Beginners Guide to Fitness for Working Professionals

The hectic schedule often leads to obesity and welcomes numerous diseases, such as diabetes, malnutrition, anemia, to name a few. It is extremely important to take care of your body as it is the only place where you live in.  To help you stay fit and healthy we are sharing you a Fitness 101 for Working Professionals Program.

Try to perform a physical activity you enjoy. Try to find a gym near your workplace that’s within your walking distance where you work or if your office provides you the service of the gym just grab this opportunity. Fitness always falls back on our priority list. Getting enough sleep should be the main aim so that the body gets some time to recover.

Nutrition should be at the top.  Make sure you are able to complete your daily protein intake need which very important to make sure you carry healthy protein-based snacks. Busy professionals should order from a meal prep company and ask them to delivery nutritious food every day.

Few Tips as a part of Fitness 101 for Working Professionals :

  • Eat regular meals or snacks: Make sure you are avoiding large meals 2 hours before your sleep.
  • Try to prepare food at home: If you carry homemade food you can easily avoid unhealthy food.
  • Drink lots of fluid: It is very important to stay hydrated because dehydration can decrease performance and increase tiredness.
  • Avoid alcohol: There are many negative effects that alcohol can have on your metabolism. Alcohol consumption also hurts muscle growth. It can slow your recovery time.
  • Choose healthy filling foods: Foods which are a good source of energy, micronutrients, and fiber, and which release glucose relatively slowly into the bloodstream.

There are three most important things to consider when it comes to fitness that is:

  1. Workout
  2. Nutrition
  3. Recovery

Some fitness myths

Myths and Facts about Fitness 101 for Working Professionals
Fitness 101 for Working Professionals

Myth #1 Women get muscular by lifting heavy weights. Women simply do not produce enough testosterone to get muscular naturally unless they supplement big time. Many gym trainers also think the same way wherein lies the problem. Weight training is not only for men.

Myth #2 Spot reduction: Genetics and gender determine where body stores fat, for example, guys are more likely to keep it in the midsection. Doesn’t matter if you go on a low carb or vegan diet. In order melt belly fat you will need to do a lot of core work and functional bodyweight exercises to melt fat. Spot reduction does not work, and there are far more fun ways to reduce fat than crunches. There is no diet that has ever been invented that will allow you to directly target belly, neck, arm, butt or forehead fat.

Myth #3
Performing exercises like squats and deadlifts are dangerous. If a person has stood up from a sitting position they have actually performed a squat. People are not aware of the fact that if they bent down to pick up something heavy they are doing a deadlift.

Myth #4
Fat will get converted into muscles by weight lifting. You can’t turn fat into muscles because they are two different tissues. What weight training really does is help build up the muscle tissue in and around any fat tissue. The best way to reduce fat tissue is to eat a healthy diet that incorporates vegetables, whole grains, lean proteins and consuming healthy fats like olive oil and fish.

Myth #5
Morning is the best time to workout.  The best time for a workout is whatever time allows you to exercise most consistently. If late-night trips to the gym are your thing, stick with it. If you prefer working out in the morning then do that.

Fitness 101 for Working Professionals

What’s trending in the Fitness Industry?  What are the top Fitness Trends?

Fret Not, we have created a list of Top 8 Fitness Trends that will help you stay fit.

We recommend the following training, workouts, and regimes as a part of our Fitness 101 for Working Professionals Program.

1. High-Intensity Interval Training 

HIIT - High Intensity Interval Training
Fitness 101 for Working Professionals

High-Intensity Interval Training
 is a newly found training pattern followed by many fitness freaks to achieve their fitness goals. It is a very different a normal workout it doesn’t last for a long duration. High-Intensity Interval Training is widely used by athletes to stay lean and conditioned while adding muscle and improving aerobic and anaerobic endurance 

HIIT is a form of cardio and it provides fast results in a short period of time. Some machines are also used to perform High-Intensity Interval Training workout such as bicycle sprints, treadmill and elliptical

Effective workouts demand proper nutrition for fast results that is why any workout program will only provide results if it is backed by a proper nutrition plan.

A combination of workout and 
nutrition will provide you instant results but the nutrition plan should not be difficult or complicated to fit in.


Group Training - Fitness 101 for Working Professionals
Fitness 101 for Working Professionals

It becomes very boring when it comes to training all alone that is why there is training pattern followed by the people which are group training which includes five or more people and an instructor. Training in a group makes it easier because looking at others we get motivated and try to push ourselves in an energy filled atmosphere. It is very necessary to stay surrounded by like-minded people.    


Sports Digital Watches, Fitbits can help you keep fit
Fitness 101 for Working Professionals

Now we have technology because of which we can keep a track on our fitness activity and check if we are able to complete a task in a given period of time. It is very essential to keep a track on our fitness activity which makes us perform better than yesterday.

Just to keep a track on our fitness activity now we have wearable watches which is trending in the fitness industry and people are very keen to make use of this new technology. Through a sports watch, we can monitor our heart rate, look at our performance data and many more.

Moving to Strength and Core Based Regimes


Body Weight Training
Fitness 101 for Working Professionals

Bodyweight training has been used for years before we actually came to know about weight training. 
 It has been an effective workout since centuries as a form of resistance training. To work multiple muscles at once bodyweight workout is one of the best workouts for which you don’t need any equipment which makes it easier when traveling.

In the bodyweight, training individual makes use of own weight which provides resistance against gravity. Push-ups, lunges, and chin-ups are some of the compound exercises which has shown to be very effective when it comes to strength gains and improvement in performance.


Strength Training
Fitness 101 for Working Professionals

 Improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or the person’s own body weight. Stronger muscles improve posture and provide better support for the joints and reduce the risk of injury in the day to day life activities. 

When strength training is properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon, and ligament strength, and toughness, improved joint function, reduced potential for injury, increased bone density, increased metabolism, increased fitness and cardiac function. 

Activity Based Routines in Fitness 101 for Working Professionals Program:

6. YOGA   

Fitness 101 for Working Professionals

The meaning of Yoga is union or connection.  Yoga has been trending for years now.  Yoga is an ancient art based on a harmonizing system of development for the body, mind, and spirit. It has shown to be beneficial in curing a variety of conditions such as depression, insomnia, blood pressure, improving physical fitness and many more.

Yoga for fitness poses will work your entire body, burn fat, and tone muscle.


Functional Training
Fitness 101 for Working Professionals

 training is an offbeat yet fun activity recommended in our Fitness 101 for Working Professionals program. Functional Training has its origins in rehabilitationIn rehabilitation, training does not necessarily have to involve weight-bearing activities but it can target any task or a combination of tasks that a patient is having difficulty with. Balance training, for example, is often incorporated into a patient’s treatment plan if it has been impaired after injury or disease Physical and Occupational therapists and Chiropractors often use this approach to retrain patients with movement disorders.

It helps you to replicate your daily movements that is why functional fitness makes you feel strong even outside the gymFunctional training attempts to adapt or develop exercises which allow individuals to perform the daily life activities more easily and without any injuries. 

Special Routine for Seniors:


Fitness 101 for Working Professionals

Fitness for older adults is very essential and it has a lot of benefits such as physical health benefits and mental health benefits.   

Some of the physical health benefits of our Fitness 101 for Working Professionals Program :  

It helps you to maintain your weight and lose weight. Maintaining a health becomes a challenge because metabolism slows naturally by age. Exercise helps to increase metabolism and maintain weight by burning calories during exercise.  

People who exercise tend to have improved the immune & digestive system. There are many reasons why we tend to slow down and become more sedentary with age. It may be due to health problems, weight or pain issues, or worries about falling. Or perhaps you think that exercising simply isn’t for you. But as you grow older, an active lifestyle becomes more important than ever for your health.   

This basic fitness program, tips and more are shared in consultation with our very own Mr. Yungming Wong, who is also a fitness instructor in a popular gym in Mumbai.


  1. I’m no longer certain where you’re getting your information, but good topic.
    I must spend some time finding out more or figuring out
    more. Thank you for excellent info I was looking for this
    information for my mission.

Leave a Reply

Your email address will not be published. Required fields are marked *