ALL ABOUT FITNESS,AND NUTRITION
Fitness to some means staying away from diseases and eating healthy foods and to some it means sweating out in the gym and doing exercises.Or in terms of bodyshape,to remain lean or have muscular body.Fitness is a much broader term.It is our physical,mental,state of health,usually as a result of exercise and nutrition.
WAYS TO BECOME FIT:
1.Doing jogging,or running.I personally prefer doing these outside than using treadmill(its ur choice)
Eg of one interval workout-
For your first lap around the track you’re going to walk and on…
The 2nd lap you’re going to jog around the track and on…
The 3rd lap you’re going to walk again around the track and on…
The 4th lap around the track you are going to run or jog faster than you did on the 1st lap and…
You can keep on repeating this for 20-30 minutes.
2.Yoga:Try deep breathing control exercises or pranayama.for details how to do it check the following video
also visit-"
info on yoga exercises
3.Join a gym.But the one with proper and sophisticated machines as per your requirements and with a trainer(esp for beginners).
Here i am posting some of sites where you will find everything about bodybuilding
lee hayward-
best site for bodybuilding -
4.Nutrition:
What you look is what you eat!!This is an important factor to keep your fitness check.There are simple four rules to healthy eating:
1.Consume carbs in form of whole grains and fibre.
2.Avoid Trans fat and Saturated fats.When looking at a food label, pay very close attention to the percentage of saturated fat and avoid or limit any foods that are high in it.Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats.Trans fatty acids are found in fried foods, commercial baked goods (yummy but not healthy)processed foods, and margarines.
3.Eat lean protein.
4.Replace your morning and afternoon snacks with fruits and veggie
What to do on workout day?- The important thing is to be prepared for each training day. This means eating good complex carbs the night before and during the day, good sleep night before, careful about the aerobic activity inadvertently done during the day, such as walking up and down stairs too much at work can help deplete glycogen stores. Try not to rush about too much either, even five minutes of fast pace when trying to finish a physically demanding job could reduce training energy and cause a poor workout.
If you have taken the time to eat well and sleep well the day before a workout then your glycogen levels will probably be full up. This gives the cells the opportunity to use carbs for almost every movement, even aerobic exercise which many believe burns fat can cause the cells to burn carbs, simply because they are there. Basically I used to become lazy on training days until the start of the workout. This helped me conserve as much glycogen as possible for the weights. . If the body moves in a slow, steady way to form a rhythm it can help burn more fat rather than carbs.
High Protein breakfast-
1.breakfast A
ingredients-
4 cups water
2 cups oats
2 bananas
1/2 cup milk
1/2 teaspoon cinnamon
method- take a pan and boil water and add oats.cook for a minute.Then,add banana slices and milk to pan and keep stirring.cover the pan and leave it for 2-3 min.Sprinkle some dash of cinnamon.Toss up with walnuts/choco chips and splash of cold milk.
Try to stretch a little during the day. Slow, gentle stretches will help warm up muscles well.
2.Apple walnut Oatmeal
ingredients-
2 cups oatmeal
1 cup milk
2 apples peeled
1/2 cup crushed walnuts
2 tbsp maple syrup
1 tbsp cinnamon
method-cook oatmeal.add the peeled apples,nuts,cinnamon,& maple syrup.stirr the mixture.then
add milk.
3.Protein shake
350 ml water
4 ice cubes
1 tbs whipped cream
1 tbsp peanut butter
2 scoop protein powder
Mix all in blender and serve.
4.Egg-oat meal
1 cup oats
4 egg whites
bananas mashed
2 tbsp brown sugar
4 tbsp milk
salt to taste
Cook oatmeal,then add egg whites into it.mix the bananas along with it.sprinkle salt and sugar on top and add milk
Be Fit,Be healthy..
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