Fitness fix
Published in Mega Modelz magazine – Oct-Dec 2009 Issue – © Manali
Achieving fine shape and a well toned body is one of those desires which we all dream of, because all of us want to look young and stay healthy forever. It is easy to think highly of those supermodels and celebrities who flaunt fantastic body structures and fit figurines. But the fact behind the scene remains – one needs to work very hard to get there and gain that. This can be outrageously easy for some, but in most of the cases it is ridiculously tough. It all depends on your resolution and dedication towards wanting a healthy lifestyle. All it takes is working out religiously and other basic things that you need to implement in your regular lifestyle. Manali H. Shah complies few tips and workout oriented facts that may lead you to achieve this goal, let alone the obsolete size zero obsession!
Start now
Every path starts with a single step. The best way is to dive in ‘right now’ and never look back.
Physical check up
In order to start on the right fitness path, it is imperative to see your doctor to assure an ‘OK’. Especially if you’re a smoker, an alcoholic or have high blood pressure, high cholesterol, diabetes or an overweight body. This also provides confidence to move forward safely and lights guidance on the pace you’ll precede.
Set pragmatic and concrete goals
Simply stating that you want to get in shape is not effective. Be specific and work at it. For example, I want to lose 5 kgs of fat by 15th December – set such goals.
Get on with essentials
Proper training shoes and feel-good jogging costume are must-have’s. It’s vital to be comfortable while you’re working out. Wear supportive jogging shoes and easy-on-body attire.
Measure your progress
You cannot quantify your progress if you do not calculate where you started from. Take your base measurements when
you start and then check and note them .
Log your workouts
Each and every workout session must be logged. Keep all of your fitness logs in a folder and make your very own winner diary. This can be motivating too.
Cardio workouts
Cardio sessions should vary in intensity and length. Try new cardio activities and keep things fresh.
Break free from myths
Gender no bar – everyone should strength train. Strength training builds muscle and increases bone density. Train all major muscle groups 1-3 times per week.
Sleep sound
Get 7-9 hours of sound sleep every night. Also, rest your muscles by not working out at least 2 days each week.
Warm up
Warm up for 5-10 minutes before each workout session. You must feel a rise in your body temperature to get going.
Cool down
Stretching out your entire body cools you down. This also helps to increase flexibility and decrease muscle soreness the next day.
Water: the quintessential
Drink a lot of water to stay hydrated and alert, make sure that you consume at least 500 ml of water per hour of your training.
Good nutrition means half battle won
No workout regime is complete without a healthy diet. Especially if your goal is to lose weight, you must watch your diet. Eating small healthy meals throughout the day compliments your fitness routine.
Burn fat naturally
Remember, slow and steady wins the race! Refrain thermogenic style pills and potions that claim rapid fat and/or weight loss. They not only make you dehydrated and speed up your heart rate (which can be unsafe); they also add to losing lean muscle mass, therefore lowering your metabolism and your body’s natural capacity to burn fat.
Abstain extreme workouts
Although being pumped about getting fit is terrific, you are doing yourself an injustice by excessive training and stunting your muscle which could eventually burn you out. Be realistic with your schedule and devote about 3-5 days of about 1 hour weight training and ½ hour cardio for optimal results.
Stay Motivated
Sign up for a marathon, find a workout buddy or train with a personal instructor – do whatever it takes to remain committed. If you falter, let go off the guilt and get back on your routine ASAP.
Remember, with passion, persistence and belief, you can do anything!
