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Everyone wants to have an awesome body, and everyone wants to ensure that there is no fat and that our body looks chiseled and streamlined wherever we go. It can be to impress others or to live a healthy life, but getting a fit and awesome body need not be a tough task. Below are some of the tips by which you can get an awesome body and can enjoy your day-to-day activities as well;

1. Complete your 10,000 steps per day:
This may seem a bit cliche, but completing 10,000 steps per day can really have awesome effects on your overall physique. As our lifestyle has become more sedentary, completing 10,000 steps per day will help us in maintaining our weight and fat reserves and also ensure that our activity per day is always at its peak.

Most of the time it is easier said than done. This is because taking out time from your daily routine is really tough, and especially for exercise is like climbing Mount Everest, but rest assured if you are able to complete those 10,000 steps per day, you will be able to maintain your body weight in a much more efficient way.

Once you are comfortable with 10,000 steps, then you should aim for 15,000 steps per day, as it will help you start losing weight much faster.

2. You can include 150 to 200 minutes of cardio per week:
Cardio is a really important part of healthy living. This is because it helps your lunch breathe a bit deeper, hence your body feels more nourished after a cardio workout. Also, Aerobic activity burns fat and gives you an athletic appearance. It helps in weight loss, improves blood pressure, decreases blood sugar, decreases your risk for heart disease and stroke, improves sleeping habits, and elevates your mood as well.

Your 150 to 200 minutes don't need to be only running and jumping. It could also be completing your extra 5000 steps or as simple as going for a swim. 

3. Include strength training in your exercise routine:
Strength training is something ignored by first-time gym goers, and this is because they have a misconception that strength training will make them look bulky. On the other hand, strength training actually helps carve the body and we are also able to lose fat much faster because muscles burn more fat.

Only doing cardio will make you look skinny-fat, but if you include strength training as well in your routine, you will be able to see yourself more in shape and your clothes will also look beautiful on you.

For me, I mix up my cardio and strength training as I practice kickboxing every day. You don't need to learn kickboxing but even if you are able to pick up some weights like a bucket half filled with water, you should be good enough with strength training. Also, one of the best exercises for strength training is pushups. This will help you become more muscular and also lose fast quickly.

4. Do more bodyweight exercises when you can't hit the gym:
Body weight exercises are the best way to use your body's weight to lose weight even if you don't have access to a gym nearby. Some of the best exercises you can do to get a toned body can be done with just your own body weight. Ensure to increase the repetition you do for each exercise. Some examples of bodyweight exercises are;

• Pushups, which will help you sculpt your chest, shoulders, and arms. I used to do around 150 pushups when I was at the peak of my fitness. Currently, 40 is the most, which I am again trying to increase.
• Squats are something that I really hate but are one of the most important bodyweight exercises that you can do. I personally prefer combat squats where you keep one leg straight and mount yourself on one leg and then shift your weight to another leg while maintaining balance.
• Pullups, working out your back and the rest of your body are awesome because you don't need anything else to make your body sculpted and shoulder wider. Pullups are my favorite exercises to widen the shoulder and get that V-Shaped body.
• Abdominal Crunches are one of the great exercises for making your core look great and getting those 6 pack abs. You just need to find a plain space and start doing these. You can check different variations of the same on youtube and make your abdominal muscles more beautiful. I used to do around 25 to 30 abdominal crunches, which made my stomach go inside within a few months.

5. You can even try having a better diet:
Include more proteins and fiber in your diet, and try to get rid of sugary soft drinks. Try to go for fresh juices as it has more fiber and less sugar. Natural sugars are still better than processed ones. I like tea a lot, so I avoid sugar in my tea, which helps me get rid of excess sugar in my diet.

Keeping an eye on what you have taken into the diet will even help you manage other issues like diabetes and blood pressure issues. 

6. Drink at least 2 liters of water every day:
Although the recommended intake of water is more than 2 liters, I have seen people skip water the whole day because they never think of it in the first place. Keep an alarm or just have a glass of water every now and then. Our body stops inflaming when we drink more water and keep ourselves away from sugars.

Water is required for every function in our body, hence having a good amount of water in our body helps in keeping us in a good mood and the best of our physical capabilities.

7. You can join a fitness, Yoga, or Zumba class:
Most societies have these Fitness, Yoga, or Zumba clubs. These clubs not only make you fit but also help you be engaged in the disciplined life that you want to live.

Studies have shown that people who are part of clubs like these tend to see better results than individuals who work exclusively by themselves. Taking part in these clubs can introduce you to new exercises that keep things exciting and stimulates your muscles in a new way.

8. Proper rest is also important:
You can't really become fit if you are not taking proper rest in between, because your body recovers from the stress during the resting period and helps in making your body more strong during that time. So, it is always better to take proper rest after a good workout.

9. Avoid Smoking and Alcohol:
Smoking reduces your stamina, and alcohol is known to disrupt your muscle-building efforts. Therefore, you should always try to avoid these things and should not form a habit of consuming them. This is even important because these cause addiction, which leads to further complexities down the road.

10. Engage yourself in calming activities:
Learn to play guitar or spend some time listening to your favorite song. Doing these all activities will help you be more relaxed and you will also recover faster as stress reduces our body's ability to recover and build muscles. Therefore, to lose fat, you should try to live a streff free life as well.

Sample exercises for you to get started:
I am sharing some of the exercises that I do on a regular basis to make you get started:

1. Exercise 1: Burpees - Start by jumping and go down to do your pushup. Do burpees 10 to 15 times and then take 30 seconds rest and after that again do it 2 times. So, you would have done 30 burpees.

2. Exercise 2: Punches - Punch in the air 20 times (10 times from one hand and 10 times from the second hand). Take 30 seconds rest and then again do the same for 3 sets.

3. Exercise 3: Kicks - Kick 10 times from both legs and the take 30 seconds rest. Then complete 2 more sets and take 30 seconds to rest in between the sets. You can choose any type of kick, we just want to keep our body moving.

4. Exercise 4: 10,000 Steps - Complete 10,000 steps every day. It should be your principle to complete these steps every single day as it is something that is going to help you be disciplined anywhere you are.

I try to follow these exercises anywhere I go, even if I don't have a gym nearby, still, I try to complete these exercises. This helps me in keeping my body fat in check and also helps me in building muscles.

Air conditioners (ACs) are a common fixture in many households and public places, providing cool air and comfort during the hot summer months. However, not many people are aware that ACs also produce water as a byproduct, which needs to be disposed of properly. This water is often referred to as condensate and is produced as a result of the cooling process that the AC undergoes. While this water may seem harmless, it is important to understand that it can contain a variety of germs that can be harmful to human health.

The quality of the water produced by an AC depends on several factors such as the temperature, humidity, and the environment in which the AC is located. The germs found in the water that comes out from an AC can vary, depending on the quality of the air, temperature, humidity levels, and other factors. However, some of the most common types of germs that can be found in this water are:

1. Bacteria: The most common type of germ found in AC water is bacteria. This can include Legionella, which is a type of bacteria that can cause Legionnaires' disease, a serious and potentially fatal lung infection. Other types of bacteria that can be found in AC water include Pseudomonas, which can cause skin and eye infections, and E. coli, which can cause gastrointestinal infections.
    
2. Fungi: Fungi are another type of germ that can be found in AC water. This can include Aspergillus, which can cause respiratory infections, and Cladosporium, which can cause eye, nose, and throat irritation.
    
3. Viruses: Although less common, some viruses can also be found in AC water. This can include the herpes simplex virus, which can cause cold sores, and adenoviruses, which can cause respiratory and gastrointestinal infections.

The presence of these germs in AC water can be particularly concerning for people with weakened immune systems or those with respiratory problems. If these individuals come into contact with contaminated AC water, they may be at risk of developing serious infections.

To minimize the risk of exposure to germs in AC water, it is important to ensure that your AC is properly maintained and cleaned regularly. This includes cleaning or replacing the AC filter regularly, and ensuring that the AC unit is free from dust and debris. Additionally, it is important to ensure that the AC unit is properly installed and that the condensate drain line is not blocked or obstructed.

In conclusion, while the water that comes out from an AC may seem harmless, it can contain a variety of germs that can be harmful to human health. To ensure that you and your family are safe from these germs, it is important to take the necessary steps to maintain and clean your AC unit regularly. By doing so, you can minimize the risk of exposure to these germs and enjoy the cool and comfortable air that your AC provides.