GET FIT WITH SOME BASIC KNOWLEDGE AND GOOD GUIDANCE
(Please note this information is not self-generated. It is consulted with professional fitness expert Mr. Kapil Sen.
In today’s fast-paced yet sedentary lifestyle, staying fit and healthy has become more of a need than just a choice. When we observe the effects of our daily lazy routine, the realisation to get fit kicks in. We immediately begin exploring options like yoga, home workouts, and gym routines. While the intentions are good, the lack of proper knowledge often leads to physical discomfort, such as cramps and injuries. But what if we could have a basic guide from a professional trainer? Just a few right directions can help us start our fitness journey correctly, safely, and effectively.
What Does Being Healthy or Fit Actually Mean?
Contrary to popular belief, fitness is not just about six-pack abs, bulging biceps, or perfect curves. True health is a blend of physical, mental, and emotional well-being. Internal fitness plays a bigger role than external fitness. An internally fit body can easily be shaped externally. Fitness is about feeling good from the inside out. It is about building a body that can naturally fight diseases, handle stress, and remain energetic.
The Vital Role of Diet
Let’s clear a common misconception—exercise alone cannot help you get fit. In fact, 70% of your fitness journey depends on your diet, and only 30% on physical exercise. Whether you're trying to gain or lose weight, your body needs the right fuel.
Exercising without following a proper diet is like trying to drive a car without fuel. If you eat too much or too little, or consume the wrong types of food, all your efforts in the gym go in vain. Proper nutrition means giving your body what it needs: proteins, healthy fats, vitamins, and minerals in the right proportions, based on your goals and body type.
Whey Protein vs. Natural Food
There is a lot of debate surrounding whey protein. Is it good? Should beginners use it? According to Mr. Kapil Sen, whey protein has its place but should not be the first step in your journey.
Natural food sources are the most beneficial way to get your nutrients. If you can get the required protein and vitamins from your daily diet, there’s no need to rely on supplements. Milk, curd, paneer, pulses, soybeans, nuts, and seeds can offer ample protein for vegetarians. For non-vegetarians, eggs, chicken, and fish are excellent choices.
However, vegetarians who struggle to meet their protein needs might consider whey protein as an alternative, but it must be consumed under expert supervision. Importantly, never consume protein supplements without working out, as they can cause harm by damaging muscle-tightening cells.
Some Basic Yet Effective Exercises
Before diving into any workout routine, warming up is crucial. It gets the blood flowing and reduces the risk of injury. During the exercises, maintain a steady breathing rhythm to ensure oxygen reaches every cell.
Here are some basic exercises along with approximate calorie burn rates:
Squats: 30 squats can burn about 100 calories
Push-ups: 10 minutes can burn around 96 calories
Pull-ups: Burn 4.03 to 9.95 calories per minute
Mountain Climbers: Over 10 calories per minute
Plank: 2 to 5 calories per minute
Running: Around 318 calories in 30 minutes
Cycling: About 298 calories in 30 minutes
Each of these exercises is effective, but results depend entirely on your stamina, consistency, and body type. Always consult a trainer or doctor before beginning a new routine, especially if you have health conditions. For women, it is advised to avoid heavy workouts during the first few days of their menstrual cycle.
The Truth About Cheat Days
Ah, cheat days! The favourite part of any diet for food lovers. But are they really beneficial? According to Mr. Kapil Sen, cheat days are not advised if you are serious about your fitness journey. They are like digging a hole and filling it back up again.
Occasionally indulging is okay, but calling it a "cheat day" gives it a psychological pass that often leads to overeating. A better approach is mindful eating, where you occasionally enjoy your favourite foods in moderation, without feeling guilty or going overboard.
Hygiene: A Crucial Yet Ignored Element
Fitness isn’t just about working out and eating right; it also involves maintaining proper hygiene. When you sweat, you release toxins and salts through your skin. If you don’t follow basic hygiene practices, it can result in skin infections, rashes, and body odour.
Here are a few must-follow hygiene tips:
Always carry your own towel and napkin for sweat
Avoid drinking water immediately after an intense workout
Use personal workout mats and bottles
Avoid sharing gym equipment without sanitising
Take a refreshing 10-minute shower post-exercise
These habits are not just good for you but also respectful to others working out around you.
Real Change Requires Real Effort
No transformation happens overnight. Big goals require stepping out of your comfort zone. Take time for yourself—your body, your mind, your soul. A happy and healthy life is not something gifted, it's something built.
"Big goals are not easy to achieve. You have to come out of your comfort zone if you want a big change in your life. Take time for yourself because only you can heal yourself. No one else can. It’s time to change your LIFE. Begin a new journey from lazy and stuck to happy and healthy."
About Mr. KAPIL SEN
Instagram: @kpforfitness.icon
Email: ksstudio07@gmail.com
Mr. Kapil Sen is a celebrity fitness expert based in Udaipur, Rajasthan. With over 8 years of experience in the fitness industry, he has worked with numerous well-known personalities in Rajasthan and across the Indian TV and film industry in Mumbai. His long-term dream is to serve as a personal fitness expert in Bollywood.
He believes that:
“BEING HEALTHY IS NOT A TREND; IT’S A LIFESTYLE”
If you are someone who wishes to take your health seriously and needs expert guidance, Mr. Kapil Sen is available for personal training sessions, both online and offline. Connect with him to start your transformation journey today.
Final Thought:
The fitness journey is personal. There are no shortcuts. What matters most is consistency, discipline, and the willingness to learn. Whether you start small with daily walks or go big with intense workouts, the goal is to take that first step. And when you do it with the right knowledge and guidance, the results are inevitable. Let this be the start of your new, fitter life.
