Fitness First

Getting a fit and healthy body and to lose weight is a target of most of the people including you which landed you here, and you have come to the right place. Below are some fitness and weight loss tips which will help you achieve your target:

BMR (Basal Metabolic Rate)

Basal Metabolic Rate tells you the no. of calories you should consume per day. These many calories will ensure that you have sufficient energy to carry out routine tasks. Lesser calories will result in less energy and thus weakness and more calories means unused energy will be converted into fats by your body. This means, you can eat food of your choice but it should be within the specified number of calories per day.

CBPD (Calories Burnt per Day)

Once you are aware of the no. of calories required per day, you can decide the no. of calories you want to burn in a day. Depending on your lifestyle, hours available of exercise and target (You want to maintain or reduce weight) you can plan the no. of calories required to be burnt per day. You should start keeping note of calories taken and burnt because as per a famous saying' What you cannot measure, you cannot control'.

BMI (Body Mass Index)

Checking your BMI or Body Mass Index will help you understand whether your weight is over, under or appropriate compared to your height. You should also go for fat scanner which will tell you that what % of the body mass is fat and what % is muscle. BMI calculators are easily available on internet. If you know your weight and height it is easy. This will be an appropriate indicator of your health, fitness and your target.

Eating Healthy

Always remember that according to Lukman, the most popular aurvedic Doctor, what you eat causes 90% of physical problems. Eat a variety of nutrient rich foods. Enjoy plenty of whole grains, fruits and vegetables. Eat in moderate portions at regular intervals (4-5 times a day). Reduce but don't eliminate certain foods and make changes to your diet gradually as body takes time to adjust to changes.

Exercise Tips

Exercise always starts from warm up and then intensity increase as you continue. You should remember to do cardio and aerobic exercises such as walking, running and jogging. Workout would help you burn more calories. Strength training and weight lifting along with cardio will ensure that you are losing fats in the same proportion as your muscles are growing. Some times cardio without weight training results in zero fats loss. The tip is to do cardio and weight training on alternate days to maintain balance. In this way your muscles will get enough time to recover and rebuild itself.

Lastly, always remember that there are some things to avoid completely if you are aiming towards fitness and health, these are, alcohol, smoking, drugs or excessive refine sugar, butter, oil, junk fruit, fried food and excessive read meat. At the same time there are some things which are necessary for healthy and fit life which are, proper sleep, plenty of water, fruits and vegetables, toned milk, omega3 fatty acids (fish oil, flax seeds etc) and stress free life with full of happiness and spirituality. God Bless…

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