Dr. Atul N.C .Peters, shares some tips on how men can stay fit.
There are only two types of men that exist, the ones with muscles and the ones without! I would rather be among the first than the second…huge guns, a six pack is what we all desire for, but don’t have the time and inclination to hit the gym and sweat it out.
Its not all that difficult as we think it is. If iIcan do it you all can. It takes just a small little discipline in our day to day schedule. Being lean or muscular rests on three basic pods – eat right, exercise and rest enough…now i’ll try to explain each of these in a bit detail.
Eat right – you are what you eat!! So very right. We all need high quality protiens in our daily diet. During muscle building we need to take atleast 1-1.5gm/Kg/day. Not only do we need protiens but also adequate quantity of carbhydrates, especially complex carbohydrates to give fuel to the muscles. Contrary to the popular belief about 8 – 10 % of your calories should also come from fats which are the essential building blocks of most of our harmones. Fibre is important to keep our digestive system clean and receptive to the next load that we consume.
Vegetarian diets are notoriously deficient in protiens. Therefore, vegetarians should add a lot of dairy products in their diet during their muscle building, & exercise. Market is flooded with protien supplements, many of these are either dubious or of dubious quality or contain too much of calories. Therefore consult your nutritionist or doctor before taking them. Vitamins
Exercise – Exercise smart!!! Just by going to the gym one does’nt become lean or muscular. A proper workout plan is must. One must start with a warm up session for 5 – 10 minutes, followed by weight training for about 20 – 30 minutes and cool dow in the next 5 – 10 minutes. Include aerobic exercises like the cross trainer, cycling or the tread mill thrice a week, 10 – 15 minutes post workout. Remember, if you are in the gym for more than an hour you are just wasting your time socialising. I have learnt it the hard way being a professional trainer.
Tips to make exercising a part of your daily routine:
1. Make pracoals – for eg. Don’t thrive to lose 5 – 7 kgs a month. Plan to achieve weightloss of 1 – 2kgs and keep it consistent for the coming few months.
2. Find your favourite exercise – You may have to experiment a little bit before you know. Try different forms of exercise until you find one that energizes you physically and mentally. Find your favorite exercise—one where excuses won’t even enter the equation when it’s time to exercise.
3. Commit to regular activity – Schedule exercise like any other appointment on your calendar and treat it as a commitment rather than something you squeeze in if you have time. Even if you can only allot 15 minutes at a time, schedule it.
Take a short walk. Walk at a leisurely pace at first if exercise is new to you. You can build up to a power walk. If that’s not your thing, take a fitness class, swim laps or sign up for dance classes. Whatever exercise you start, build up slowly so you don’t overwhelm yourself and give up.
4. Wake up earlier – How many times have you had the best intentions to exercise in the evening, only to have to work late, help your kids with a project or generally just feel too exhausted to get off the couch? With morning workouts, the time problem is solved!
5. Keep exercise clothes with you – Keep your gym bag packed and in your car. If you always have sneakers or sweats with you, it will serve as a mental reminder to go to the gym. And sometimes if you attach your workouts to trips out, they are much easier to fit in.
6. Join a group – Exercise doesn’t have to be a solo sport. Make it an outing with friends and family. When you join up with others to exercise, not only do you get the immediate benefits of exercise, you also get time spent with friends—a double deposit into your well-being. Rest enough – Sleep! Remember, your muscles are not growing when you are in the gym, but when you are resting, so a seven hours sleep is a must. The process of hypertrophy or muscular growth comprises of tearing down those muscle fibres during workout and pumping them with adequate protiens and other nutrients while they are at rest.
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