This is the Holy Month of Ramadan. This is the month of observing restraint. It is also an oppurtunity to restructure and renew one’s life as well as priorities. During this month, I traditionally pick one special topic and do minute research on it. This time, I picked fitness and health. Below are my findings which I hope will be helpful and meaningful to atleast a few of you.
First of all, my notion about health: getting your daily allowances of the required nutrients(internal) and having good skin coupled with a dynamite body/physique (external). My research flowed along these lines.
Aside from the essential nutrients like vitamins and other minerals, the food we eat consist of three basic components. These are Carbohydrates, Fat and Protien. The best thing you can give your body from among these three is protien. Protien helps in building muscles and regeneration. So that is definitely something you would need. Next is carbohydrates. The energy that we constantly require to do work is obtained from carbohydrates. So this would seem good. But there is a catch. Carbohydrates are converted to energy for your body only on a as-needed basis. If you do not use up enough energy (exercise?) the excess carbohydrates will be converted to fat. Which is bad, bad, bad! This brings us to Fat. As the name suggests, this is something that we should do without. I shouldn’t have to explain why. You have – in all probability – have already read a lot about the ill-effects of excess fat.
So, here’s my suggestion for maintaining a balanced diet: At the risk of sounding grandmotherly, I cannot stress enough that you “Eat a lot of Fruits and Vegetables”. This is not as bad as it sounds. At least one meal a day can be predominantly constituted of fruits and vegetables like: Apples, bananas, grapes, orange-juice, salad consisting of cucumbers, carrots and lettuce. These should provide you with enough nutrients. Plus they are fat-free and extremely tasty. What else could-you ask for.
Then I suggest you drink lots of cool/cold water. It has been proven that the body expends energy in trying to warm the water. It takes up about 96 calories of energy for a person who drinks the proverbial 8 glasses. Moreover, water flushes out the impurities and intoxicants from your body. Another good reason is that most of your body consists of water. Enough said.
Now to the external aspects. For me, the zenith of a good body is Brad Pitts amazing body in Fight Club, Snatch, Troy etc. (see pic). But before someone can even dream of achieving something similar, he has to know a lot. Like, Brad had gone on an intensive diet that saw his total body fat reducing to around 5%! You would have to be insanely committed to achieve something like that! But anyway, no harm in trying huh? Achieving a body somewhere in the vicinity of Brad’s six-pack touting frame is enough for me.
Here is how it can be achieved. The basic info you have to arm yourself with is that our body consists of muscles covered by fat. When we exercise, the fat gets converted to energy and is expended or absorbed by the muscles. But there are two kinds of exercise: Aerobic and anaerobic. Aerobic is where you perform exercises like running, swimming and cycling (Cardio). Here, the fat is burned while you exercise. Anaerobic exercise is when you do exercises like wight training that directly affects your muscles by toning it through resistance training. In this case, the fat is burned hours after the exercise.
Here is how I would go about it. I would do a series of weight training like bench-presses, push-ups, curls, etc. to tone muscles. Various exercises can be done to tone muscles from all over your body. This brings the required shape and depth to your muscles. But if there is a coat of fat covering your body, these muscles won’t be visible. So, we have to get rid of the fat. The best way is a combination of a fat free diet and lots of cardio work-out.
I hope this article has shed some light into the intricacies that go into achieving that fab abs and gorg pecks. A lot, lot more information can be unearthed at this great site: EXRX.
Questions will be welcome….