GET FIT WITH SOME BASIC KNOWLEDGE AND GOOD GUIDANCE
(Please note this information is not self-generated, it is consulted with a professional fitness expert Mr KAPIL SEN) |
| Photo by Lesly Juarez on Unsplash |
When we observe our daily lazy life we start looking for options to get fit like Yoga, home workouts gym workouts, etc. When we start doing home workouts, we do some exercises which are not suitable for us and cause us cramps and pain but, what if we get at least some basic guidelines of a trainer with which we can get fit in a much better way.
What does being healthy or fit actually mean?
Making biceps, triceps, abs, perfect curves and all these with heavy exercises, this not what being healthy means. our body needs mental and physical balance and internal fitness is much more important than external fitness. If somebody is internally fit then it is not a big task to get external fitness. It is a simple fact that a healthy and fit body can heal or overcome many diseases normally, a combination both internal and external fitness is actual fitness.
What is the role of diet?
Actually, in the whole being fit process, 70 % is the role of the diet which is more important than a 30 % role of exercise. In the end, whether you're gaining weight or losing weight everything is dependent on a proper diet. if you're not giving your body a nutritious and protein-containing diet then there is no sense of doing a lot of exercises. if you're giving 100 % in your exercises and not maintaining the diet by eating too much or not eating anything both situations will create huge bad effects, and proper eating doesn't only mean eating anything, it means to intake suitable proteins and vitamins which are needed according to our body.
Whey Protein or normal daily food
Whey proteins are good at their place but we should prefer to not disturb our body with whey proteins or try to get proteins and vitamins from our normal daily food as much as possible. in starting, trainers don't suggest taking whey proteins. The main we need is a source of proteins, a source of fats, source of fibre and source of vitamins A, D, and C. We know egg, fish, meat, and chicken do contain some very useful proteins and it is not possible for everyone because everyone is not non-vegetarian then taking whey proteins is the only option for those who are vegetarian. So whey proteins are good but they should not be taken regularly and also try to eat normal nutritious food in daily life food. some common names of protein are A which contain milk products, B which contains vegetable proteins, and C for non-veg. But note-taking proteins without doing any exercise on the same level can be too harmful it can damage the muscle-tightening cells.
Some common exercises
Warm-up is essential and continuous speed breathing is necessary during exercises.
1- Squats: 30 squats can burn 100 calories.
2- Push-ups: 10 minutes of vigorous push-ups burn 96 calories
3- Pull-ups: fit burns from 4.03 calories per minute to 9.95.
4- Mountain climber: burns more than 10 calories per minute
5- Plank: burns approximately two to five calories per minute
6-Running: burn 318 calories in 30 minutes
7-Cycling: burn 298 calories in 30 minutes
Now, you have to calculate, how much weight you’re going to lose.
( Please note doing the above exercises is completely dependent on our own stamina, don't try without taking the advice from any doctor or trainer if you're not well. and girls who are in their menstrual cycle should avoid doing any exercise for at least the starting four days).
Cheat-days
So cheat-days is a topic which puts a huge smile on the faces of foodie people who have started doing heavy exercises, but cheat-day is never a good idea if you concentrate on weight loss goals and also it is never a suggestion by any trainer. Cheat days actually means, in reality, is that you’re digging a hole daily and closing it with sand again, Cheat days weekly or monthly are not good but sometimes we eat some different stuff but remember “Cheat days is actually a name for cheating on yourself
Role of hygiene
When we start releasing sweat and toxins out from our body then the most important thing we should always keep in our mind is hygiene some common things we should do and don’t, using a separate napkin, and a small towel for sweat, otherwise, it can cause you rashes and irritation on the body, should not drink water directly just after stopping exercise, should not share the same matt, towel, and bottle after once used, use personal stuff and don’t touch places or things when you’re sweating too much, it is not good for others near you. A ten-minute shower after releasing sweat is too relaxing and “IMPORTANT”.
“ Big goals are not easy to achieve you have to come out of your comfort zone if you want a big good change in your life, take out some time for yourself because only you can heal yourself no-one else, it’s time to change your “LIFE”, go for a new journey now, a journey from lazy stuck life to a happy healthy life.”
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| Photo by Sydney Rae on Unsplash |
About Mr KAPIL SEN
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| @kpforfitness.icon Mr KAPIL SEN is a celebrity fitness expert from Udaipur, Rajasthan (India), he has spent more than 8 years in this industry, and in between this, he has been worked and still working with many well-known personalities in Rajasthan and actors of TV industry and film industry in Mumbai. His dream is to work in the Bollywood film industry as a fitness expert and the message he wants to convey to everyone is |
You can contact him through his e-mail ksstudio07@gmail.com and follow him on Instagram @kpforfitness.icon for his personal training sessions.
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