Last week I advised a client to start some physical activity. It was years and years of sedentary lifestyle for her. Many of her metabolic balance symptoms could get help with exercise. Out of the possible options she choose to go to a gym. Here is a summary of what the gym trainer advised her.
For a person of any age the best way to begin a gym routine is combination of resistance and weight training. Since the muscles have not been worked for a long time, the other exotic exercise routine can come up later.
Best time to exercise
Gyms usually open by 6 am. This is the best time to exercise, even for beginners. Once you start waking up in the morning and becoming active by sunrise, the body clock resets to the nature clock we have been following for millions of years. It helps set our circadian rhythm. The day time enzymes and hormones start their work as soon as we hit the gym.
Even for beginners, the total time for best results is two hours.
Protein is very important but …
The best sources of protein are non vegetarian. For vegetarians, they have to work a little harder. Soy are the best source of complete protein profile. Sambar is another great option. Rest are paneer, tofu, cheese, curd, dal and beans. For non vegetarians it is easy. Liver and organ meats are the best options as they provide other forms of nutrition too. Red meat is the best source of protein. If you are living next to sea, fish is the best source of protein ever. Beware of the poor sources of protein like peanuts. Dry fruits like almonds, cashew, pista, walnuts, brazil nuts are all good source of protein in small quantities. Besides, they also contain fibre and essential micro nutrients too.
Keep this in mind while eating eggs
Four eggs a day is the most important target of a gym goer. The worst type of eggs are the commercial ones, pure white in colour which has been raised by force feeding poultry feed to chicken without allowing them any exercise.
If you are able to get eggs from desi chicken, that is the best option. If you are able to procure eggs directly from a farmer, they are the best source of nutrition and protein. Do not discard the yellow yolk. It is true that it contains cholesterol but that is essential for the functioning of the nervous system and cells. Plus the yolk is packed with nutrients consumed by the chicken directly from the soil.
Remember, farm raised eggs are more expensive than the commercial variety. Fully fried eggs are the best way for protein absorption, even better than boiling them.
Sleep is the most important part of exercise
If you are going to train hard for those two hours, two things are definitely going to happen. Your body will be tired and you will feel the need to sleep. Do not fight it. Second one is related to de-stressing which we shall see in the next para.
Usually when you are putting in those two hours in the day, chances are that you will need to hit the bed by 9 pm. Beware of the great Indian Social trick where most family functions, weddings and get-togethers begin at night. Dinner is almost definitely served after 10 pm. Try to avoid such a situation, else you will have trouble getting up early and hitting the gym. Lack of sleep will destroy any ambitious gym plans. Stay away from any late night ventures.
Switch off all harsh lights. Do not watch TV late. Stay away from mobile devices screen after 9 pm. All these factors will hinder sleep.
The main important benefit of going to the gym is the de-stressing part
City folks are right now dealing with two problems. One is about metabolic syndrome and other is daily stress. There are number of ways of dealing with stress. But two hours at the gym still tops the list.
If you feel de-stressed, that is a very very natural thing to happen. So go with the flow and feel the stress leaving the body as you work out.
Hydration is very important
Salts are electrolytes which help with the signalling system in our body, our nervous system. Urine has to be yellowish clear and the only way to achieve that is to keep sipping water from 6 am in the morning to about 7 pm after which you should stop. Keep a water bottle right in front of you at all times. If you still have problems with hydration, add a little bit of electrolyte to water. If you are feeling lazy or tired lifting weights, chances are that you are having problems with electrolytes.
Some other tips
Wake up and immediately sip some water. Do not gulp too much of water else you will be hitting the loo to pee again and again at the gym.
Carry a water bottle to the gym and keep sipping. Do not add any kind of mixture or supplement to the water. That is for advance goers. You might never aim to reach that level in the first two years at least.
Even though protein is important, fibre is equally important. Keep eating as much as fibre as you can. Else you will end up eating carbs. That will end up with weight gain.
First few days of intense exercise will end up with sore muscles. The only way to cure that is to work out immediately the next day. More exercise is the only way to help relieve the pain.