FITNESS-A WAY OF LIFE
There is the new year 2018. As a new year resolution, I wanted to decrease weight and eat healthy for the month of January. Fitness has not only to do with physique and fitness, but also with mental health.And my 2019 is to really get the best physique ever before my bro's wedding.
Back in 2016 May, I went to a lot of depression(like anger, break up, finishing college,getting job and not applying for it,preparing for CAT and leaving midway etc) .I went out to a local gym and said i wanted a 6 pack.I took all my anger and frustration on the dumbbells and weights and pull-ups.. The intention of people going to the gym is different. Some work out to lose weight, some to gain it. Some to maintain fitness other to counter depression. Then after the workouts in the gym gave me a positive and healthy mind in my day to day life, I decided to care and shape my body. I started to control my diets as well. "The workout is my GOD and GYM is my temple."
Another inspirational story is about my cousin, who is of 170cm, is working out for his marriage and he is able to deliver it. Love motivated him, or the day that he wanted to be the star-Thinking about that day too may have motivated him. I maintained my love towards sports as well. I also met new people, made new friends. Many were educated men, rich, poor, students. After some while, People started to leave the gym, as some got transferred, some became lazy-Priorities changed. Now after my initial days and time, Wounds healed, so the attitude towards the gym. At last, when the cost and days of workout started to wither me, my attitude towards gym just turned from anger management to a leisure center. There was neither dedication nor motivation to work out.I stopped Gym in August.
One year,3 months passed by,In 2017 After one year later, I went to Dubai came my affection towards food. I drank Pepsi, fried foods,KFC,Biriyani,Rice, Avocado juice, processed fruit juice and turned fat. I became fat-74 kg in Dec 31,2017. People started mocking me.But when i started to look bad in my pics, is what actually motivated me to reduce weight.Also my uncle talks a lot about carbs and workout.He ,once upon a time had 100 kg,now he is just 85kg.
From Jan 1st onwards,I cut rice, ate egg whites and I started cardio workout daily.I watched weight losing exercise on YouTube and applied in my unhealthy life.After a month,I made results and everyone very proud of my achievement.For me,it was not just a matter of pride,it was also a matter of self confidence.There is a X factor involved apart from this routine-Discipline and consistency.I did not gave up.Only thing i gave up was sugar and ice cream.The more discipline you learn the better fitness freak you will be.I suggest having a personal trainer with experience and full in-depth knowledge of exercise and human anatomy, diet plan.And don't go with extreme unless you are a pro.
In terms of number: I just changed from 74 kg to 70 kg in 1 month then again decreased to 68 my standard weight,before i came to Dubai-6 Kg in a span of just 2 months. My height is 168, My weight is 68. The difference between them=100 resembles a good ideal body.Find body mass index, available in a simple google search.Slightly overweight should be the character of a goof fitness freak and man,because even if you stop there are possibility you gain weight and motivates you to workout again.
I tried to maintain the gym nowadays. After starting back in Jan 2018, I went regularly, then I tried running and other fitness methods. Even though I don't go regularly-i never left it and I am not going to. Also after work and before going to the gym,I apply a good deo and do eat half a a banana?banana fry 1 hour before. You have to keep the body clean and non-smelly. Use Body wash after the gym to remove body odor-(Nivea blueberry, Adidas) nice perfumed brands in body washes.
Other than maintaining the body, I tried maintaining my Core with many core workouts. Planks are one of the most important exercise for maintaining core. Core is the most important part of your body,which helps you to do all physical activities. maintain posture,Sit and stand,balance while dancing.It is needed through out your life.People are tested based on core strength.It prevents lower back pain also.The purpose of fitness is more than just fitness.It is also to enable us to stay strong by doing what is necessary.
One of the major problems which people face are procrastination and lack of time.If you don't have time-go for five-minute extreme workouts, which is easily available on YouTube .But you have to be a pro in order to do so.And always do warm up before any exercise-From top to bottom.The point is there is always time.Now a days-i don't even go to the gym but I still do workouts and stretches.
HERE ARE THE 8 DIET RULES TO BE FOLLOWED:
1. Drink water throughout the day and always have some on hand when performing this challenge.
Also make it alkaline for better qualities.
2. Eat smaller portions and increase no of diets to 5-6 times.(Also take cost and availability into consideration)This increase metabolism and makes you lose weight faster.
@ 7.30AM- Milk, a coffee preferably with 30% water and egg whites.
@9 AM-Breakfast,
@1PM Lunch-Rice,
@ 3-4 PM-Small snack-Banana,Nuts
@6.30-1 banana fry(because it was locally available)
@9 PM dinner-preferably small
3. Eliminate refined sugar , fried stuffs and white flour.
X Sugar
X Maida
X Salty
X Fried food
4. 40:30:15:10:5 ratio of vegetables:proteins:Fats:carbs:sugar.Increase protein and veggie intake.
5. Reduce sodas (diet included) and alcohol.
6. Never skip breakfast.Skip Dinner is not an option, but minimizing is one.Take salads-cucumber ,carrot ,tomato and apple and cooked chicken(Non hormonal).
7. Also make sure that you cheat once a week
8.Remove stress& tensions and by breathing and meditation .Do dance out,chill,be happy.It do have a great impact on body building.
Also make it alkaline for better qualities.
2. Eat smaller portions and increase no of diets to 5-6 times.(Also take cost and availability into consideration)This increase metabolism and makes you lose weight faster.
@ 7.30AM- Milk, a coffee preferably with 30% water and egg whites.
@9 AM-Breakfast,
@1PM Lunch-Rice,
@ 3-4 PM-Small snack-Banana,Nuts
@6.30-1 banana fry(because it was locally available)
@9 PM dinner-preferably small
3. Eliminate refined sugar , fried stuffs and white flour.
X Sugar
X Maida
X Salty
X Fried food
4. 40:30:15:10:5 ratio of vegetables:proteins:Fats:carbs:sugar.Increase protein and veggie intake.
5. Reduce sodas (diet included) and alcohol.
6. Never skip breakfast.Skip Dinner is not an option, but minimizing is one.Take salads-cucumber ,carrot ,tomato and apple and cooked chicken(Non hormonal).
7. Also make sure that you cheat once a week
8.Remove stress& tensions and by breathing and meditation .Do dance out,chill,be happy.It do have a great impact on body building.
The 8th point is another X-factor.You got to stop believing you are fat.Just do not care.You need not be over tensed.You gotta enjoy it.If friends left gym,find another source which you can enjoy.Stop procrastination.Instead of being with someone who make you happy.Be someone who makes you happy.
So the 2 main things to cut weight is food (Which we give in, comprising 70%) and workout (which we give out ,comprising 30%).The determining engine is YOU.You decide if you wanna be 50% efficient or 100% efficient.
EXERCISES TO BE INCOOPERATED:
MOTIVATION FROM CELEBS
Celebs too are now a part of major fitness. Chris Hemsworth,Amir Khan,Christian Bale are actors who have showed the world what losing weight is.It can be controlled.They can be a real inspiration to a lot of people around the world.Even Anuska Shetty-Tamil actress has proved it for her role in Bahubali 2,which became a world blockbuster film.Bale is the ultimate body transformer. He dropped a shocking 63 pounds to play an insomniac in The Machinist (2004). The 6'2" actor reportedly wanted to go as low as 99 pounds, but producers stopped him at 120. A phenomenon not quite seen in India, Vikram changed the scenario with his unique body transformation for the movie ‘I’. The 48 year old Kennedy Vinod Raj (Vikram’s real name) whose regular weight is 82 kilos, built his body to 120 kilos and then lost his weight dramatically to 55 kilos, for the role of the ‘hunchback’.His weight loss surpassed the Christian Bale Dramatic transformation in a span of 2 years.Chris Hemsworth transformation journey was also incredible for 'In the hearrt of sea',which shows extreme starvation.By the time they left London studios to shoot the on-location shipwrecked scenes, the actors were consuming only 500 calories a day.
Celebrities like Deepika Padukone, Gol Gagot prove that woman too can take the workout to another level. Workout and diet can still attract you at any age.Gol Gagot worked 8 hours a day for Wonder woman. She worked in Army,loves Rock Climbing, Surfing.Her main diet is protein and green veggies.She was pregnant on her shooting of the film 'Wonder woman'.She was also a part of the Israeli Army. Deepika’s fitness mantra is “Make fitness your way of life”.She plays badminton and is a national champion.The gorgeous lady is very fond of Yoga, asanas, pranayama and meditation.She uses light weight training.She also likes to do dancing to keep her feet and shed her flab.
YOUTUBE CHANNELS TO FOLLOW FOR GOOD FITNESS AND MOTIVATION:
So the 2 main things to cut weight is food (Which we give in, comprising 70%) and workout (which we give out ,comprising 30%).The determining engine is YOU.You decide if you wanna be 50% efficient or 100% efficient.
EXERCISES TO BE INCOOPERATED:
- Warmup-From head,neck,shulders,arm,leg,wrist,fingers,stomach,Hips,knee,calves,spine and legs
- Squats
- Planks
- Mountain climber
- Push ups-5 varieties
- Pull ups
- Biceps curls
- Bench press
- Side Planks
- Knee raise
- Splits
- Stretches
- Bicycle crunches
Make sure you have a personal-fitness trainer before each workouts
X FACTORS
- Determination-See the target in mind
- Consistency and dicipline
- Motivation
- Care-free attitude, stress-free life chill
- 'YOU' YOURSELF
MOTIVATION FROM CELEBS
Celebs too are now a part of major fitness. Chris Hemsworth,Amir Khan,Christian Bale are actors who have showed the world what losing weight is.It can be controlled.They can be a real inspiration to a lot of people around the world.Even Anuska Shetty-Tamil actress has proved it for her role in Bahubali 2,which became a world blockbuster film.Bale is the ultimate body transformer. He dropped a shocking 63 pounds to play an insomniac in The Machinist (2004). The 6'2" actor reportedly wanted to go as low as 99 pounds, but producers stopped him at 120. A phenomenon not quite seen in India, Vikram changed the scenario with his unique body transformation for the movie ‘I’. The 48 year old Kennedy Vinod Raj (Vikram’s real name) whose regular weight is 82 kilos, built his body to 120 kilos and then lost his weight dramatically to 55 kilos, for the role of the ‘hunchback’.His weight loss surpassed the Christian Bale Dramatic transformation in a span of 2 years.Chris Hemsworth transformation journey was also incredible for 'In the hearrt of sea',which shows extreme starvation.By the time they left London studios to shoot the on-location shipwrecked scenes, the actors were consuming only 500 calories a day.
Celebrities like Deepika Padukone, Gol Gagot prove that woman too can take the workout to another level. Workout and diet can still attract you at any age.Gol Gagot worked 8 hours a day for Wonder woman. She worked in Army,loves Rock Climbing, Surfing.Her main diet is protein and green veggies.She was pregnant on her shooting of the film 'Wonder woman'.She was also a part of the Israeli Army. Deepika’s fitness mantra is “Make fitness your way of life”.She plays badminton and is a national champion.The gorgeous lady is very fond of Yoga, asanas, pranayama and meditation.She uses light weight training.She also likes to do dancing to keep her feet and shed her flab.
YOUTUBE CHANNELS TO FOLLOW FOR GOOD FITNESS AND MOTIVATION:
- Michael Vasquet(Fitness freak)
- Frank Medrano(Fitness freak)
- Chris Heria(Cathelistincs)
- Demi Bagby(Teen Lifter-All round girl who do the extreme )
- FitTuber(A knowledge guy about fitness,food and products)
