Make the right moves

Make the right moves

Being fit is the best gift you can give yourself. Any body type can be developed with proper training and nutrition. Once you have identified it, also take into account factors like age, medical history and basic fitness level. To lose weight the healthy way, combine a balanced diet with the correct technique. A good sleep (six to eight hours) is also vital. If you keep late office hours, offset it by sleeping in breaks. Identify the kind of activity you would like to indulge in to combat fat. Swim for at least 40 minutes. Initially you may find it tough, but as the muscles get conditioned, you'll start to enjoy it. If a pool is inaccessible or if you are hydrophobic or allergic to chlorine, the next best choice would be to get enrolled in a gym which has good trainers. In the evening, muscles take less time to get warmed up. The body is relatively stiffer and inflexible in the morning. However, training in the morning increases metabolism faster. Lots of activities can be undertaken in gyms -- spinning classes, power yoga, aerobics, kick-boxing. A sport like tennis, squash, badminton, is also a good option. Then there are fun classes like salsa, martial arts or yoga. My aim was to sculpt my body and make it flexible; hence I opted for a lethal combination of swimming, kick-boxing and the gym. Decide your morning activity and combination according to your goal. Next, get the right gear to support your activity -- shoes, clothing, gloves, support belt, etc. The emphasis has to be on comfort and safety. From the start, maintain a diary to jot down your body measurements -- fat percentage, blood pressure and weight. Mark your attendance too, so you are aware of the number of sessions you've missed. Genetics play an important role. Understanding your genetic history will enable you to customise your workout and monitor your eating habits. Write down everything you eat to estimate your daily intake. Do this at least for a week to get an accurate reflection. Very active men (if they are hardcore trainers at the gym) require a caloric intake of 2800 to 3500 calories and for active women the range is 2000 to 2500 calories. An average human being needs lesser. For calculations, refer to the labels on food items. While eating out, estimate portion sizes and look them up in the caloric guide to find their values. Avoid fatty foods. Have pizzas with a thin crust, healthy toppings and low-fat cheese, grilled chicken and fish sandwiches instead of fried stuff, one scoop of low-fat ice-cream instead of two, skimmed milk and low-fat yogurt. Eat a side salad with low-fat dressing instead of french-fries. Add fruit, green vegetables and high-fibre food in your nutrition plan. Say no to alcohol, aerated drinks and cigarettes at least for the first month. For those skipping meals, eat at least four small meals a day instead of six. They should be small in portion, eaten at regular intervals to keep the metabolic rate high. Have an intake of foods rich in carbohydrates for energy during the day and rich in protein for tissue muscle repair as the day progresses. Consult a nutritionist. Have lots of water during the day because it helps flushing toxins out. Foods which provide carbohydrates are whole wheat chapatis, rice, rajma, idli, pasta, noodles, whole wheat bread; include fruits like banana, mango, apple, pear cheeku, all cereals, oats, etc. The brain functions better if the carbohydrate intake is proper. Foods which provide superior proteins are chicken, fish, liver, egg whites, pulses, sprouts, lentils, etc. An adequate amount of vitamins and a basic quantity of milk are also recommended. Fruits have plenty of vitamins; you can also have oral vitamin supplement after consulting a dietician. If you suffer from any physical or mental disorder, please consult a doctor before you start exercising. Avoid over-exertion and over-training under all circumstances. Finally, incorporate healthy habits in your daily routine, like say, climb three flights of stairs instead of taking the elevator; walk, improve your posture while sitting such that it puts least strain on your lower back and neck region. So what are you waiting for?