If you’ve just completed a bulking phase and are now looking to shed excess fat while maintaining your muscle mass, this 6-day workout plan is for you. This plan combines weight training with cardio, and emphasizes the importance of diet, especially around the festive season like Navratri, when you may need to adjust your food intake.

With this program, consistency and dedication will yield results, but keep in mind that diet plays a crucial role in achieving your weight loss goals.

This workout plan is built to maximize fat loss while preserving the muscle you've gained. It focuses on heavy compound lifts for strength training, followed by dedicated cardio days to burn fat.

The plan offers flexibility in the type of cardio you perform—either low-intensity cardio or High-Intensity Interval Training (HIIT). It’s vital to stay 500 calories below your maintenance level, ensuring you're in a caloric deficit to lose fat.

6 Day Weight Cutting Cardio Workout

Monday – Chest and Triceps

• Dumbbell Bench Press: 4 sets of 8, 8, 6, 6 reps
• Incline Bench Press: 4 sets of 8, 8, 6, 6 reps
• Cable Crossovers: 4 sets of 8 reps
• Close Grip Bench Press: 3 sets of 8 reps
• Lying Tricep Extension: 3 sets of 8 reps
• Rope Pulldowns: 3 sets of 8 reps

Tuesday – Abs and Cardio

• Core Strength Exercises (20 mins): Planks, bicycle crunches, leg raises
• Cardio: 1 hour of low-intensity cardio or 45 minutes of HIIT

Wednesday – Back and Biceps

• Wide Grip Pull-Up (slow): 4 sets of 8 reps
• Close Grip Pulldown: 4 sets of 8, 8, 6, 6 reps
• Cable Row: 4 sets of 8 reps
• Barbell Curl: 3 sets of 8, 8, 6 reps
• Incline Bench Dumbbell Curl: 3 sets of 8 reps
• Dumbbell Preacher Curl: 3 sets of 8 reps

Thursday – Abs and Cardio

• Core Strength Exercises (20 mins): Focus on obliques and lower abs
• Cardio: 1 hour of low-intensity cardio or 45 minutes of HIIT

Friday – Legs and Shoulders

• Squat: 4 sets of 8 reps
• Stiff-Legged Deadlift: 3 sets of 8 reps
• Leg Curl: 3 sets of 8, 8, 6 reps
• Leg Extension: 3 sets of 8, 8, 6 reps
• Standing Calf Raise: 4 sets of 15, 12, 10, 8 reps
• Military Press: 4 sets of 8, 8, 6, 6 reps
• Dumbbell Lateral Raise: 3 sets of 8 reps
• Bent Over Reverse Fly: 3 sets of 8 reps

Saturday – Abs and Cardio

• Core Strength Exercises (20 mins): Russian twists, flutter kicks, side planks
• Cardio: 1 hour of low-intensity cardio or 45 minutes of HIIT

Sunday – Rest

Weight Loss Diet During Navratri

During Navratri, many individuals observe a special diet, often focusing on foods like fruits, vegetables, dairy, and grains like buckwheat or amaranth. Here’s how you can align this diet with your fat-loss goals:

- Even though Navratri diets are typically nutrient-dense, ensure that your daily intake remains 500 calories below your maintenance level to support fat loss.

- Paneer, milk, and yogurt are great sources of protein during Navratri. These will help you maintain muscle mass as you lose fat.

- Opt for buckwheat, amaranth, and sweet potatoes to provide sustained energy for your workouts.

- Incorporate ghee, almonds, and walnuts in moderation to ensure your body has the healthy fats it needs to function optimally.

- Drink plenty of water, and consider coconut water to keep your electrolytes balanced during your workouts.

This weight loss plan, when combined with a well-structured diet, particularly during festive periods like Navratri, can help you achieve significant fat loss while preserving muscle. The balance of strength training and cardio keeps your metabolism high and your body in fat-burning mode.

Dogs are an unmatched addition to our lives, their unconditional energy and love not only help us feel better mentally, but also physically. Many people found the idea of keeping dogs as pets more favorable considering the notion that a dog can help you be more active. Dogs, being social creatures, need daily movement, exercise, interactions with other pets as well as proper care and attention to thrive. So many people believe that getting a dog can help them go out more, pay attention to their health and find a good balance.

A new survey has also revealed that about seven people out of ten say that their furry companions are the main reason they exercise more. The study asked 1,000 dog owners, and it found that 40% are more motivated by their dogs to be active than they are by their own family. Pets are even better at inspiring exercise than famous people or personal trainers.

Furry Friends as Fitness Coaches

This study was done by the sports company ASICS, that produces sportswear. The research shows that dogs aren't just good to have around; they also push us to be more active. Almost everyone who answered the survey agreed that their dog encourages them to move more. Owners often feel like they need to go for a walk when their dog waits by the door or brings them their leash. People who have dogs reportedly get a lot of exercise each week – about 240 minutes. That's much more than the 180 minutes that people without dogs average.

Dog Walks Boost Mood and Social Connections

The study also showed that walking dogs has a good impact on how we feel mentally. A large majority – 80% – of people felt less stressed and happier after a walk with their dog. Dog owners also scored higher on how good their overall mental health was compared to people who don't have pets. Plus, walking a dog helps people connect with others. About 72% of owners said they talk to more people when they're on walks with their dogs, and 78% believe this makes them feel better.

More Than Just Pets, Companions of Health

According to a BMC Public Health 2016 study, researchers gathered information from 629 dog owners in Perth, Australia. The researchers used formulas to see which things were linked to how often the owners said their dog encouraged them to walk in the last month, and how much they agreed with the statement- "Having a dog makes me walk more."

The study found that people wanted to walk their dogs more if they had big dogs, loved their dogs a lot, knew their dogs' liked walks, thought walks kept their dogs healthy, and if their family liked them walking the dog.

People felt less like walking their dogs if they had kids at home, if a kid was the main walker, or if they thought it was hard to walk their dog every day.

Also, if people thought walking made their dog bark less, they walked more but if their dog was overweight or sick, they walked less. If their husband or wife was the main walker, they also walked less. And surprisingly, if they lived close to lots of parks where dogs could go, they didn't feel as much like their dog made them want to walk.

Yoga is a great way to start your day. When you exercise before you begin your day-to-day activities, you may notice how you feel rather refreshed and energized. Yoga has many stretches and poses that can help you strengthen your body along with keeping your muscles revitalized. One such yoga pose is Gomukhasana.

Gomukhasana, or Cow Face Pose in yoga, is a sitting pose. It is a pose that allows one to stretch deeply as well as test one’s endurance. When you translate it from Sanskrit, the name comes from "go" (cow) and "mukha" (face) because the final stage of the pose takes the shape of a cow's face. In the pose, your arms are positioned so one looks like the cow's mouth and the other like its ear. Gomukhasana helps make your shoulders, chest, and hips more flexible, while also improving your body's alignment and helping you relax. It's often part of yoga to boost your body and mind.

How Does It Benefit Your Body?

Eases Sciatica Pain

This yoga pose can help lessen the pain you might feel if you have sciatica, which is nerve pain in your lower back and legs. Doing it regularly might take some pressure off that nerve and make you feel better.

Good for High Blood Pressure

Cow Face Pose could be helpful if you're trying to manage high blood pressure naturally. It can help your body relax and get your blood flowing better, which might lead to healthier blood pressure numbers.

Helps Reproductive Health

Doing this pose regularly can gently work on and massage the organs in your body related to having children. This can be good for their overall health and how they function.

Fixes Stiff Shoulders and Posture

If your shoulders feel tight or you tend to slouch, Gomukhasana can really help. It stretches your shoulders and makes your spine longer, which can improve how you stand and sit over time.

Makes Hips More Flexible

This pose is great for making your hips move more easily. The way you position your legs gives a deep stretch to the outside of your hips and upper legs, helping them become more bendy.

Reduces Stress and Worry

Besides making your body feel good, Cow Face Pose can also calm your mind. Holding the pose and focusing on your breathing can help you feel less stressed and worried, bringing a sense of peace.

Step-By-Step Guide On How To Do It

1. Start sitting in Dandasana (Staff Pose), with your legs straight out in front of you.
2. Bend your right knee and bring your left foot to the outside of your right hip, tucking it under your right knee. At the same time, put your right foot on the outside of your left hip, lining up your right knee over your left knee.
3. Sit up tall, feeling your sitting bones on the floor. Breathe in and make your spine long, stretching your arms out to the sides with your palms facing forward.
4. Turn your right shoulder inwards, so your palm faces the wall behind you and your thumb points down. Move your right arm behind your back, bringing your hand up between your shoulder blades with your palm facing out.
5. Reach your left arm straight up towards the ceiling, with your palm facing forward. Bend your left elbow and reach down to try and touch your right fingertips, maybe even holding fingers if you can.
6. Your right knee should now be on top, and your left elbow pointing up.
7. Gently squeeze your shoulder blades together on your back to open your chest. Hold this pose for a few breaths.

Millions of people live with chronic pain that can disrupt daily life, making simple activities difficult and often leading to further physical and emotional struggles. Yoga, a low-impact practice combining movement, breath, and mindfulness, has proven to be an effective way to reduce pain and regain quality of life—especially after injury.

From Acute Injury to Chronic Pain

Acute injuries—like sprained ankles, muscle strains, or joint dislocations—are common among athletes and active individuals. These injuries usually heal within a few weeks or months. However, if pain from these injuries continues beyond six months, it becomes classified as chronic pain.

Chronic pain affects over 51 million adults in the U.S., with nearly 17 million facing high-impact chronic pain that restricts daily activities. One key predictor of this transition is the intensity and duration of the original acute pain. Pain rated high on the intensity scale is more likely to become persistent.

Interestingly, pain and injury are not always synonymous. Not everyone who has an injury experiences long-term pain, and chronic pain can exist without a clear injury. This happens when the nervous system stays on high alert, even after tissues have healed—a process driven by neuroplasticity.

Why Movement Matters

Despite the instinct to rest while in pain, research shows that too much rest can worsen symptoms. Movement helps maintain circulation, reduce inflammation, and calm the nervous system. Activities like yoga offer a gentle way to return to motion, especially when other forms of exercise feel too intense or risky.

Yoga also aligns with the biopsychosocial model of health, which views pain as a product not just of physical damage but also emotional and social factors. Fear, stress, and isolation can prolong healing. Yoga counters these elements through mindful breathing, stress reduction, and encouraging regular, supported movement.

Breaking the Cycle of Fear and Catastrophizing

Chronic pain can lead to a cycle of fear and avoidance. Worrying that movement will worsen pain may lead people to stop exercising entirely, which delays recovery. This mindset—often called "catastrophizing"—lowers the brain’s ability to produce natural pain-relieving chemicals and can even affect sleep and mood.

Mindfulness practices in yoga help break this cycle. When practiced regularly, yoga helps shift focus away from pain and promotes relaxation. Over time, the brain adapts and becomes less preoccupied with discomfort, allowing clearer thinking and improved emotional well-being.

The Importance of Social Support

Social isolation and poor mental health are both known to exacerbate chronic pain. Being part of a welcoming, supportive community—like a local yoga studio—can have a powerful effect on healing. Making connections and building friendships while engaging in movement encourages positivity and consistency.

Studies show that people with strong social ties or satisfying relationships cope better with pain and experience less disability. Yoga not only strengthens the body but also builds emotional resilience by fostering meaningful connections and community belonging.

Yoga offers a long-term, sustainable approach to managing chronic pain. It combines physical movement, emotional healing, and social interaction—all essential elements for recovery. While every pain experience is unique, yoga can help many people regain control, restore function, and return to the activities they love.