Whether you’re a professional athlete or a home maker the paradigm shift in your head that you’re an athlete will solve most of the half baked one liners we hear in the fitness industry. If you’re an athlete you will eliminate the thinking and discipline becomes incidental. This solves most of your issues. Here are my tips for healthy living, athletic life and pristine fitness. The only thing, which varies, is the intensity and recovery.
Nutrition is key for everyone not just athletes
Breakfast
I would like to reiterate the importance of diet and you don’t need to be a rocket scientist. Make sure you start the day with 2 gms of fish oil caps (good fats) and have your first meal within an hour of waking. Eggs, fruits and dry fruits should form your core of the first meal. Toasts and other carbs are fine, but in moderation based on your lipids scores. This is the start an Athlete’s day.
Lunch
Lunch should be always started with a salad (keep it colorful) and get your proteins up with chicken/fish / paneer / tofu etc. etc. Avoid fried foods and heavy carbs. If you insist on carbs make sure its in moderation. Its just plain common sense.
Dinner
An evening snack of a juice or a protein bar etc. is ideal. Your dinner can be early and repeat primarily what you had for lunch. Make sure you eat every two and a half hours. Snacks can be digestive biscuits, protein shakes, slim curds, handful of nuts etc. etc. In a nutshell every meal has to be filled with proteins, fiber, complex carbs. You don’t need to cut calories, but opposed to that thinking eliminate the bad calories and get the good calories to bolster your metabolism.
If you can stick to the above-mentioned guidelines, the next major step is to start weight training and try to increase muscle mass and most of your miseries will be solved in a jiffy (this applies to men and women).
“Brick by brick ladies and gentlemen”, it’s mandatory to train regularly and understand that every meal is important.
Exercise is king
What to do
Select complex exercises like squats, deadlifts, pull-ups, bent over rows and any exercise, which recruits many motor units. Go big bang for exercise.
How many reps and sets?
Work anywhere between 6 to 12 repetitions and perform about 4 sets per exercise and the total number of sets can be in the range of about 12 to 24 sets per session as a thumb rule. ou can start with 12 sets and in a few months you can graduate to 24 sets a session, and that will give you the much needed impetus to your training which will become challenging and you will be able to see visible changes in about 3 to 6 months time.
Training Frequency
Train 3 times a week and of course get in touch with a qualified professional who will get you through this journey. Try getting some activities like walking, jogging, playing sport, weekend runs and other forms of activity you enjoy. This will suffice your needs to rediscover the child in you.
Stick to this consistently and you will be unrecognizable in 6 months time.
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