Wednesday , December 13 2017

‘No better time than now’ – get fit … have fun

The importance of physical fitness cannot be emphasized enough. In today’s society we tend to live a more sedentary lifestyle. Therefore, there is a desperate need to increase daily activity to keep fit.

Regular exercise will maintain the performance of your lungs and heart, keep your weight under control, improve your overall muscle strength and above all … it can be a lot of fun!

Kuwait ranked fourth most obese country on the planet according to a report published earlier this year. More than 50 percent of women in Kuwait — along with Libya, Qatar and Samoa — are considered obese according to the Global Burden of Disease Study published in The Lancet medical journal. Globally, nearly a third of adults and a quarter of children today are overweight. According to the report no country has turned the tide of obesity since 1980.

Keeping these facts in mind there is no better time than now to get fit. To start a fitness regime is always a challenge, but once you get into a routine in a few weeks there will be no stopping you — to me it is now a part of my life … I like to call it  “a good addiction”.

One key to getting fit is eating right. Without a proper nutritional plan any amount of exercise will not give you the desired results. When I train clients I do emphasize this and give meal ideas. The best way to achieve this is to have a “meal prep” day, where you prepare your meals in advance. This may sometimes be difficult. It is therefore important that when you eat without preparing your meals, you ensure you make the right choices specially if you are out or on the go.

General guidelines set by the USDA are based on an average diet consisting of 15 to 20% protein, 55% carbohydrates and 25 to 30% fats, However, please note this does not apply to every individual. After an initial body composition and performance assessment I will be able to give a clear guideline as to what path to follow.

This will also greatly depend on client goals and current status. Some clients may be aware of what food choices to make while others may require more coaching.

Try to follow these general macronutrient rules when eating: eat every 2 to 4 hours, eat lean protein and vegetables with each meal, eat healthy fats daily and if you are trying to lose excess fat the best time to eat carbs would be after exercise. Remember to always drink lots of water.

As I said earlier, exercise can be fun and challenging. With new techniques and equipment in the market there are so many new ways to make it fun on a regular basis. I just bought some interesting new “gadgets” for my private gym where I train. For example, a warm up needn’t consist of running or walking on a treadmill but rather a set of jumping jacks, push-ups, pull-ups, battle ropes or the infamous burpees. This removes the monotony from a cardio regimen.

The type of exercise plan will depend on the body type and goals of the client. To start a programme I would recommend a full body workout targeting all muscle groups. If a client is very overweight it is preferable to commence an exercise programme focusing only on body weight exercises as opposed to the use of weights. As the workouts progress you can separate the workouts and focus on different muscle groups on each training day. For example, after a cardio warm up I target chest, biceps and abdominals on one day. The next day I will hit the back and triceps. Other days will include sessions for shoulders and legs. This is something that will be worked out as the training programme moves ahead.

You can follow me on Instagram @ fitnesstrainereddy. I offer private training in a well-equipped gym and outdoor workout area.

I wish you all a blessed Ramadan. Remember to keep fit and don’t indulge too much in all those delicious Ramadan treats!

 

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