WHAT IT TAKES TO BE A FITNESS PERSON

 

WHAT IT TAKES TO BE A FITNESS PERSON

 

CONSISTENCY: Training hard involves long-term commitment in training. I used to arrive late at night and leave early. My entire day should be scheduled out in advance. What exercise I should perform on what day, and how long will it take to finish the whole workout. I used to work out usually after midnight. I must stick to the routine 6 days a week, whether I want to or not.

 

LOVE FOR THE PROCESS: Irrespective of how badly you hate training, this can change. This is how:

1.     The process should start by believing it.

2.     Stay with it until you see results, and let the result support your belief.

3.     Your passion and interest improve as a result, you stop wondering why you're doing it in the first place.

4.     From then, you can reach the "area" and start to notice numerous benefits of the process.

5.     This slowly but definitely develops the passion for the process. People lose interest in fitness because of boredom, choose an activity that vibes with your inner childhood.

 

·        PROPER DIET PLAN: The main three macronutrients that are required to keep body functions are listed below.

Ø CARBOHYDRATES

Ø PROTEINS

Ø FATS

To progress the growth, it is necessary to consume all three nutrients in adequate amounts.

o   PRE - WORKOUT MEALS: You should focus on carbohydrates as pre – workout meal or snacks to provide energy to your body which will last full session. Consume enough carbohydrates to prepare the body for performance. Example, Fruits and vegetables, nuts, oats, beans, whole-grains. Carbs should not be consumed just before the workout because carbohydrates takes time to digest, it should be consumed one or two hours prior workout.

o   POST – WORKOUT MEALS: The two objectives of post-workout nutrition are to promote muscle recovery and to replenish with energy. Thus focus should be on consuming quality protein and carbs in your meals. Micro tears occurs to the muscle because of stress training must be repaired. Consuming quality of protein will result a process called muscle protein synthesis (MPS) to occur accordingly. It also prevents the muscle breakdown. High proteins source like beef, chicken, turkey, eggs, dairy, seeds, and nuts should be prioritized. Protein supplements, such as protein shakes and bars, can be a useful way to increase protein intake. Muscle gains improves your overall appearance.

·        HARDWORK: The benefits of exercise continue all throughout the rest of your life. Weight training and yoga improves bone density. Bone density deteriorates with age. Your physical health, mental health, facial health, sexual health and hair health are benefited from yoga and weight training. In addition to the physical benefits, you have followed your goal to do the challenging task. Throughout the day it feels easier to perform the other challenges. Fitness freaks are aware of this and value it as a reward. Your life's quality depended entirely on it. 

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ESSENTIAL NUTRIENTS TO BUILD THE MUSCLES

  ESSENTIAL NUTRIENTS TO BUILD THE MUSCLES

 

NUTRIENTS ARE DIVIDED INTO TWO CATEGORIES:

Ø MICRONUTRIENTS: Micronutrients are the nutrients required by the body for its development and growth in lesser amount. Micro nutrients Include Vitamins and Minerals. Micronutrients play significant role in the metabolic activities of the body.

 

TYPES OF MICRONUTRIENTS ARE:

·        WATER: we all know how important it is to drink enough water to fill up fluids before, during and after workout. Hydration is more than just stubbing out. It refers to water carrying nutrients to the muscles for them to perform their work. Best Sources: straight from the tap, or vegetables and fruits.

 

·        CALCIUM: calcium helps in building strong bones and helps in preventing osteoporosis (it is a health condition that weakens your bone, making them fragile and more likely to break). Myosin and actin are the two protein filaments that make up muscles.

When Muscle contraction occurs these filaments slide over each other to convert energy. The more you exercise the more your body needs to keep your muscle moving. Best Source: cheese, Tofu, Spinach, Cereals, Yogurt.

 

·        MAGNESIUM: A magnesium deficiency could result in tiredness than usual. Magnesium is the essential component for muscle relaxation and preventing cramps. Both magnesium and calcium help to reduce the blood pressure and promote better sleep. Best Source: Nuts and Seeds, Squash, Whole Grains.

 

·        GLUTAMINE: Glutamine aids in the recovery of muscular tissue, including the lining of the digestive tract, especially after intense exercise, such as weightlifting, which puts the body under stress. Glutamine is also essential for maintaining gut function and boosting the immune system. Best Source: Chicken, Fish, Beef, Eggs, Dairy, Brussel sprouts.

 

·       IRON: Like many other elements on this list, iron helps in the supply of oxygen to your muscles. This is important because they need oxygen to function correctly. While attempting to remove body fat while building muscle, iron's ability to regulate metabolism is necessary. Best Source: Fish, Eggs, Leafy Greens.

 

·       POTASSIUM: If you are having Muscles cramp, means you are not consuming enough Potassium. Potassium is essential for the entire muscle-building process since it helps in the distribution of nutrients like water to your muscles. Since it is one of the necessary electrolytes for muscle contraction, not consuming enough might cause cramps. Best Source: Chicken, Some Fish (Salmon), Banana best source of Potassium.

 

·        VITAMIN D: Since our bodies absorb vitamin D when exposed to sunlight, vitamin D is commonly referred to as a "sun nutrient." It is generally known for improving immune system health and bone density. It is also essential for keeping and developing muscle. Best Source: Multivitamin or vitamin D supplement (because most foods have low vitamin D level, it's best to take a supplement to make sure you're getting enough.

 

 

Ø MACRONUTRIENTS: Macronutrients or Macros are the group of nutrients which your body requires in large amount. Macronutrients provide energy to your body to function it effectively and efficiently.

 

 

TYPES OF MACRONUTRIENT ARE:

 

·        GOOD FAT: You must intake 20–30% of your daily calories as fat. Choose meats such as steak and ground beef for your saturated fats (these also involve high-quality protein); avocados, mixed nuts, olive oil, olives, and peanut butter for your monounsaturated fats; and fatty fish (salmon, trout, catfish), flaxseed oil, and walnuts for your essential, omega-3 polyunsaturated fats.

 

·        PROTEIN: protein is one of the most important macronutrients for muscle growth and repair. It contains both amino acids that your body naturally produces and those that it doesn't. As a result, it is necessary to replenish these macronutrients necessary for developing muscle with protein post-workout.

Protein helps in rebuilding and increasing the lean body mass. Proteins are essential part of hormones and enzymes that help communicating with  The body to repair itself. Best Source: Dairy, Chicken Breast, Eggs, Beans, Lean meats, Seafood, Soy etc.

 

CALCIUM: calcium helps in building strong bones and helps in preventing osteoporosis (it is a health condition that weakens your bone, making them 

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HOW FITNESS CHANGED MY LIFE

 

In 2017, after finishing my 12th grade, I planned a family vacation to Himachal Pradesh. But when I returned home and saw the snapshots we took over the period, I got a reality check when I saw myself below than the average. I was unable to run for more than 100 meters before halting in the middle of nowhere and faced a tough time while participating in any sports. This troubled me greatly, and I wondered what I could do to alter this particular process. Then I understood that I need to change my lifestyle in order to succeed and see a difference in myself. I used to eat a lot of junk food before I started going to the gym. But as soon as I started following a healthy diet I made the decision to join a gym, and after the very first day of my membership, I realized I need to make major changes to the way I think, what I eat, and how I plan my workout schedule to achieve my goal more efficiently. To begin with, I devoted two hours to the gym on a regular basis. I even started lifting heavy weights that helped me develop more strength and power. By following certain work ethics through consistent approach, it played a critical role in a better and healthy lifestyle. 

 BEFORE:

 AFTER:

CHANGES I EXPERIENCED AFTER WORKING OUT:

• MOTIVATION: Observing people putting out significant effort to enhance their lives can inspire you to do the same. When you know you'll be surrounded by so many people doing the same thing, it will become simpler and easier for you to get to the gym and do your work. Motivation is a change-instigator.

• MORE HAPPIER: You'll notice how happy you feel every day if you only workout at the gym a couple times a week due to higher dopamine level.

• MORE ENERGY: People frequently believe that working out at the gym will exhaust them greatly and sap their energy, but they couldn't be more mistaken. Working out gives you energy.

• HIGHER SELF ESTEEM: Everyone is aware of the positive effects a better body has on one's self-esteem. Nothing gives you more self-assurance than entering a room and feeling as though your body is invincible. An excellent method to acquire the body you've always desired is to work out in the gym. Even if you're not quite there but are still working toward it, you will feel much better because it's a positive step.
•  TRANSFORMATION: Your body will change if you go to the gym and put in the work, which may be as simple as walking for 30 minutes on the treadmill. You will see larger differences the more work you put in. 

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FITNESS MOTIVATION

 

 INTRODUCTION:

Physical Fitness is the ability to perform aspects of sports, Occupations

and daily activities. Several ways to achieve the physical fitness is

through proper nutrition, effective exercise and sufficient rest. A

physically fit person can do daily routine work without fatigue and has

power to do more work with quick recovery.

11 COMPONENTS OF PHYSICAL FITNESS:

5 HEALTH RELATED COMPONENTS:

1. Cardiorespiratory fitness relies on Lungs and Heart and it Involves

long distance exercise. Ex. Running.

2. Muscular Strength relies on muscles which helps to lift heavy

weights. Ex. Body Weight Squats.

3. Muscular Endurance relies on Muscles which is able to do

movements over and over again. Ex. Walking Lunges.

4. Flexibility relies on joints and muscles which helps in movements

in a full range of motion. Ex. Ab Stretch.

5. Body Composition is the amount of muscle and fat your Body has.

Ex. Plank.

6 SKILL RELATED COMPONENTS:

6. Agility is the ability to accelerate, decelerate or quickly change

directions. Ex. Playing Kho-Kho, Basketball.

7. Balance is about being able to maintain your body in one position.

Ex. One leg raises.

8. Speed is the ability to move quickly in one direction. Ex. Sprint.

9. Power is applying the maximum amount of force as fast as

possible. Ex. Box Jumps.

10. Coordination is doing multiple tasks at once. Ex. Jumping

Rope.

11. Reaction Time is about reacting quickly to something. Ex.

Ruler Drop test.

WHY FITNESS:

1. Increases Life Expectancy: Regular Fitness increases the life

expectancy by reducing the risk of Premature Mortality. People

who are more into fitness tend to live longer and healthier.

2. Improves Quality of Life: Physical Fitness helps to reduce the

certain types Cancer, various chronic diseases and mental health.

Whereas Exercise provides various health benefits. Physical

Fitness helps you to perform things which you may not be able to

perform.

3. Stay Active: staying active and healthy allows you to do activities

which require a certain level of physical fitness, For Ex. Hiking the

top of the mountain is the rewarding experience but most of the

people cannot have the experience due to fitness issues.

4. Reduces Risk of Injury: Physical fitness reduces the risk of

accidental Injuries especially as you get older. Everyday exercise

and Physical activity increases the bone density, strength,

flexibility which reduces any kind of injury. Ex. Stronger bones

mean you are less likely to suffer any bone injuries.

5. Save Money: there are some diseases which cannot be prevented

but you can reduce the risk of certain diseases such as heart

disease, diabetes by living a healthy lifestyle or making a healthy

choice. This can reduce the many health issues and complications

that can result in expensive medical care.

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