An old physical aptitude The adage goes, “if you always do what you always did, you’ll always get what you always got” and when it comes to health, that’s something we all strive to do and some of us are already working on it for years. We all want to be physically fit, active and also the fittest version of ourselves, but with unhealthy progress. lifestylesstress, anxiety and irregular routines, the idea of being slimmer, fitter and stronger seems bleak and overwhelming.
In an interview with HT Lifestyle, Vansh Chhabra, Senior Nutritionist at Wellversed, shared: “The human body stops adapting to any new routine once it becomes comfortable with it, and ultimately the results cease to exist. To break this cycle, it is necessary to constantly change and renew the forms of intervention to achieve the desired results”.
He listed a few tips that could help you kickstart your journey to being leaner, fitter, and stronger:
1. Better form of nutrition: “Failure to plan is planning to fail.” Fitness is the most direct result of good nutrition, consistent efforts, and a relaxed body. Eat a diet that includes vegetables, lean protein, fish, low-fat dairy products, and clean foods. Introduce carbohydrates in the form of whole grains and quinoa, add anti-inflammatory foods like green leafy vegetables, avocados, olive oil, etc. to the diet and reduce sugars to reduce inflammation. Protein requirements are often increased above normal to support muscle growth and repair. Get the best form of protein with every meal (lean protein, fish, nuts and nut butters, legumes, tofu, soy milk, whole grains, etc.) nutrition for greater results. Stay hydrated and avoid carbonated and sugary drinks.
2. Eat as needed: Stay satiated and stop when you are full. Overeating or starving yourself will only hinder progress. Eat mindfully and listen to the signals your body sends you. Your body is the best teacher that tells you about yourself as soon as possible, be honest with your body and let it be honest with you.
3. Avoid harsh restrictions: Strictly keeping the body away from what it loves can have detrimental effects and lead to binge eating. However, to counteract this, eat in moderation. Avoid feeling guilty and work on it the next day, the more you restrict, the harder it is to maintain.
4. Physical progression: Practice transitioning from one form of exercise to another, starting with low to moderate workouts of shorter duration while gradually embracing harder training towards high intensity cardio or mix some of them up like running, biking, swimming, lifting weights etc. .can do wonders together by developing stamina and endurance. Play around with different sets, frequencies, intensity and duration of exercise to create a more effective routine. Lifting weights helps you maintain the muscles that are broken down during cardio. You can also opt for muscle-building and fat-reducing intervals. Improve your speed with stronger and more powerful arm movements. However, in an attempt to build strength, don’t forget to give your body adequate rest and recovery time. Give time to injuries, breakdowns and ensure adequate rest and good quality sleep.
5. Break your goal: Having secondary goals to a larger goal often speeds up and polishes the overall result. It not only keeps you motivated, but also dedicated, as small portions of success fuel you for the bigger game. Set specific, achievable and measurable goals that are realistic and have a time limit. Enjoy the process of reaching your ultimate fitness goal and track your progress at every step.
According to Gaurav Bansal, Health Coach at MyHealthBuddy, “Within this huge world of health and fitness there is a small world of facts, evidence-based information and data that all the top fitness gurus seem to agree on. . You already know this, but it starts with exercising regularly, eating healthy, sleeping well, and prioritizing recovery. If you’ve mastered this, your health journey is halfway there. The other half is behavioral, like setting realistic goals for yourself. Exercising every day of the week is recommended, but not practical for most people.”
He advised: “Work towards a more realistic goal like 4 days a week and walk on days you aren’t exercising. Move an inch toward those goals every day. Little baby steps! Setting realistic goals increases the likelihood that you will stick to them, making you feel more confident. It also gives you a chance to reward yourself for a job well done (I suggest shopping). No matter how many motivational posts you read on social media, don’t rely on motivation to reach your goals. You’ll find yourself disappointed and burnt out pretty quickly. Motivation is very short-lived and works with external validation.”
Pointing out that you can get motivated when someone gives you a compliment or when your new IG post gets a lot of likes, but these are not permanent, Gaurav Bansal recommended instead forming habits and sticking with them. He said: “Persistence will take you further than motivation. Remember, your health is not a 30-day challenge, it’s a lifetime commitment. Just like we brush our teeth and take a shower every day, it’s important to make it part of your daily routine.”
As the world rediscovers the benefits of being fit and not just looking fit, the discussion now turns to what we can do to take care of our health. Calling nutrition and physical activity the two main components of fitness, Pranit Shilimkar, a health and fitness entrepreneur and founder of Fitnesstalks, said that hydration, recovery and stress management are also crucial additional factors. He shared-
Nutrition: Perhaps the biggest game changer in your fitness journey, people tend to discount good nutrition quite easily. You can’t ‘out-train’ a regimen of poor nutrition. Most of your results or work will be done in the kitchen. In a nutshell, you need to keep two things in mind: don’t skip meals, and top up your macro and micronutrients at each meal. It is important that your plate contains a good amount of protein, fat, carbohydrates, fiber and yes, water. Portion control, mindful eating and the use of spices to prepare nutritious and healthy foods are some good tips. Just remember to focus on the word ‘nutrition’ and not ‘diet’; you want a food routine that is sustainable, easy to cook and that does not deprive you of anything. Results appear once your nutrition is on point.
Strength training: Any physical activity helps you lose fat and become leaner and stronger. Cardio is a great way to burn off some calories while working on your cardiovascular performance. How strength training (weight lifting) has been scientifically proven to help rebuild your body, burn calories and simply improve your physical and mental performance. You want a healthy balance of cardio and strength training with enough focus on recovery to avoid injury and perform at your best. Be sure to incorporate any physical activity to start with, it doesn’t have to be too rigorous or just a traditional gym workout.
Pranit Shilimkar suggested: “Furthermore, you should also make sure you are properly hydrated. Water has countless benefits, yet you’d be surprised how often you misinterpret thirst for hunger. Make sure that whatever nutrition or physical activity you incorporate, start slowly and stay consistent. People fall off the wagon because they train or diet too rigorously. Remember that fitness is a state of both being and mind, it takes time and shortcuts don’t work. Move at a sustainable pace and keep improving your goals.”
Remember, you should enjoy the ride! Getting slimmer, fitter and stronger is not an overnight process and takes months and years of dedication and patience. Fitness experts insist that an honest and dedicated approach that demands meeting your goal is the healthiest and most sustainable way. Do what you find interesting, anything that keeps you motivated is the right thing to do. Never give yourself to things for the simple fact of doing it. Health and well-being must be pleasant for the mind and body to reap the best fruits.
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