#Fitness Simplified
1. So you want to be fit but don’t know how!!
Follow the short thread to know how-
1. So you want to be fit but don’t know how!!
Follow the short thread to know how-
2. Fitness is a lifestyle
Off course you have already heard this!!
But do you really understand??
The No-1 reason most people fail in fitness is this. They really really do not understand this fundamental concept.
Off course you have already heard this!!
But do you really understand??
The No-1 reason most people fail in fitness is this. They really really do not understand this fundamental concept.
3. You are a product of your habits
Your lifestyle is a sum total of your habits. Your present condition, be it health and fitness or your career and personal finance, is a result of what you have been doing all along.
Your lifestyle is a sum total of your habits. Your present condition, be it health and fitness or your career and personal finance, is a result of what you have been doing all along.
..If you do not exercise regularly or do not do much physical work and do not pay attention to your diet and nutrition your body is not in it's best shape.
4. Change your habits
It's very simple!!
Start changing your habits and your lifestyle changes.
This is neither easy nor is it an overnight thing. Any change is uncomfortable and it takes some consistency to stick. It takes at least a couple of weeks for it to become a habit.
It's very simple!!
Start changing your habits and your lifestyle changes.
This is neither easy nor is it an overnight thing. Any change is uncomfortable and it takes some consistency to stick. It takes at least a couple of weeks for it to become a habit.
5. You need comfort
Humans, by nature seek comfort. Anything and everything we do is guided by this nature. Comfort is at home, we rather stay home. Comfort is in the bed, we rather stay in bed instead of getting up to go exercise.
Humans, by nature seek comfort. Anything and everything we do is guided by this nature. Comfort is at home, we rather stay home. Comfort is in the bed, we rather stay in bed instead of getting up to go exercise.
...our habits make us feel comfortable. What you do through out the day, where you sleep, what time you wakeup, what you eat or drink, where you go out, what you watch on TV, how much time you spend on social media rather than real work, everything is your habit.
6. Change = Resistance
Since change is uncomfortable, you tend to resist change. Bigger the change-bigger the resistance. Bigger the resistance- higher the chances of failure.
if you are not an early morning person you have a huge resistance to wakeup early for a workout.
Since change is uncomfortable, you tend to resist change. Bigger the change-bigger the resistance. Bigger the resistance- higher the chances of failure.
if you are not an early morning person you have a huge resistance to wakeup early for a workout.
7. Motivation can overcome Resistance
When you are motivated and excited, you feel no resistance.
'Motivated', is a state of mind which is very short lived. Your motivation is very high today, it can be exactly opposite tomorrow.
When low on motivation, you need to use Willpower
When you are motivated and excited, you feel no resistance.
'Motivated', is a state of mind which is very short lived. Your motivation is very high today, it can be exactly opposite tomorrow.
When low on motivation, you need to use Willpower
8. Willpower is a limited Resourse
If you had unlimited willpower, you could achieve everything you want.
You don't and nobody else does!!
If you had unlimited willpower, you could achieve everything you want.
You don't and nobody else does!!
..You tap into the same limited resource every time you do something of resistance - getting up early, going to the job you don't enjoy or sitting through that boring class, finishing that complicated task or that long assignment, Exercising and eating well. Everything!!
9. In Summary you need to change your Lifestyle(Habits) in such a way that it minimises resistance (use of Willpower) and maximises Motivation.
Following tweets will show how...
Following tweets will show how...
10. Have a specific goal
'I want to be fit' is a vague goal.
You need a clear end goal-Lose10kg in bodyweight, Get to a 6packs physique or Run a half marathon.
Clarity reduces resistance, it helps you plan in the right direction and take action.
'I want to be fit' is a vague goal.
You need a clear end goal-Lose10kg in bodyweight, Get to a 6packs physique or Run a half marathon.
Clarity reduces resistance, it helps you plan in the right direction and take action.
11. Set a highly ambitious goal
Understand this-You can achieve anything you want. It starts by setting that big goal. Something which creates a lot of excitement and motivation and take immediate action. Which will set your mind to accept the hard work and time it takes.
Understand this-You can achieve anything you want. It starts by setting that big goal. Something which creates a lot of excitement and motivation and take immediate action. Which will set your mind to accept the hard work and time it takes.
...Bigger the goal, higher the motivation and excitement. What does it do? Have you ever found it difficult to wake up early to travel for a vacation? Now compare that to waking up early for office or school!
... so don’t start with just-‘I want to be fit’.
Start with something like- ‘I want to get to 6packs’
Just imagine how it feels to reach that goal, how awesome you will look, and how it will make you feel about yourself. You will be proud for sure
Start with something like- ‘I want to get to 6packs’
Just imagine how it feels to reach that goal, how awesome you will look, and how it will make you feel about yourself. You will be proud for sure
12. Start Small and Easy
You don’t reach big goal overnight.
It’s like a long journey of 100miles on foot. You cannot sprint all the way.
You don’t reach big goal overnight.
It’s like a long journey of 100miles on foot. You cannot sprint all the way.
You start by walking. It will be slow in the beginning but progress is progress. As you keep doing it you will build confidence and momentum . Then you push a little more. You start running slow. Keep picking up pace and gradually you are starting to sprint.
Keep sprinting as long as you can. Switch to walking as the situation demands and switch back and forth. You don’t sprint all the time or keep walking for ever but you are always making progress towards your goal.
13. Application
Let’s assume you are a fat guy who wants to lose fat build muscle and have a visible 6packs.
Or
A girl who wants to get slim and have a flat tummy and a shapely body.
Or
A skinny guy/girl who want to gain weight to look good
There is a common roadmap for all
Let’s assume you are a fat guy who wants to lose fat build muscle and have a visible 6packs.
Or
A girl who wants to get slim and have a flat tummy and a shapely body.
Or
A skinny guy/girl who want to gain weight to look good
There is a common roadmap for all
14. The Road Map
1. Exercise
2. Control your nutrition
3. Stay relatively active
4. Sleep well
That’s it.
Simple but not easy though!!
It’a a long life changing journey. There are no shortcuts no magic.
It’s consistent work of putting one step after the other. Hard Work!
1. Exercise
2. Control your nutrition
3. Stay relatively active
4. Sleep well
That’s it.
Simple but not easy though!!
It’a a long life changing journey. There are no shortcuts no magic.
It’s consistent work of putting one step after the other. Hard Work!
15. The best exercise routine
Lifting weights 3-5days a week and some form of cardio 2-3times a week.
Best on paper!
But is it the best for you?
The best exercise routine for you is the one you can get done consistently.
Only then it can be a part of your lifestyle.
Lifting weights 3-5days a week and some form of cardio 2-3times a week.
Best on paper!
But is it the best for you?
The best exercise routine for you is the one you can get done consistently.
Only then it can be a part of your lifestyle.
16. The best exercise routine for you
Choose something you can start doing immediately.
Something which offers least resistance.
Any form of exercise, even if you do it for 5min is always better than not doing anything.
It’s important you start and keep doing it.
Choose something you can start doing immediately.
Something which offers least resistance.
Any form of exercise, even if you do it for 5min is always better than not doing anything.
It’s important you start and keep doing it.
17. Workout time doesn't have to be morning if you cannot get out of the bed early.
Working out evening is just fine.
Afternoon is also perfect if it is seems easy for you to get it done every single day.
Choose a time which creates least resistance.
Working out evening is just fine.
Afternoon is also perfect if it is seems easy for you to get it done every single day.
Choose a time which creates least resistance.
18. How much to workout?
It does not matter when you are starting new. you don't need to workout 1hr daily.
A short 10-15min workout 3times per week is way better than not doing anything.
Just do whatever you can keep repeating.
It does not matter when you are starting new. you don't need to workout 1hr daily.
A short 10-15min workout 3times per week is way better than not doing anything.
Just do whatever you can keep repeating.
19. Every time you finish a workout, it's a win.
However silly it might seem, a win is a win.
When you do it again, it's a win again.
Finish 3 workouts, you win the week.
Win 4weeks, you win the month.
Keep winning 2-3months, it becomes your lifestyle.
However silly it might seem, a win is a win.
When you do it again, it's a win again.
Finish 3 workouts, you win the week.
Win 4weeks, you win the month.
Keep winning 2-3months, it becomes your lifestyle.
20. Once working out becomes a habit, it starts to feel easy to do it daily. Just like brushing your teeth.
The idea is to build that habit first and then start doing more and more gradually.
If you make it your priority, you will definitely make more time for it.
The idea is to build that habit first and then start doing more and more gradually.
If you make it your priority, you will definitely make more time for it.
21. Exercise alone brings you a lot of benefit.
It creates a feeling of wellbeing, physical and mental.
You have more energy through out the day and you sleep better at night.
Make more time for sleep. Aim for 7-9hrs in bed
Spend less time on TV/social media.
It creates a feeling of wellbeing, physical and mental.
You have more energy through out the day and you sleep better at night.
Make more time for sleep. Aim for 7-9hrs in bed
Spend less time on TV/social media.
22. Staying Active
1hr of exercise is only 4% in a day and it is not much.
Try to move more and engage in physical work as much as possible.
That is where stuff like taking stairs instead of elevators of waking to your neighbourhood grocery store come into picture.
1hr of exercise is only 4% in a day and it is not much.
Try to move more and engage in physical work as much as possible.
That is where stuff like taking stairs instead of elevators of waking to your neighbourhood grocery store come into picture.
23. Nutrition- all that you eat and drink, has the maximum influence on the results you get out of your fitness routine.
If you eat too much, you will become fat no matter how much you exercise.
If you eat too less, your workout won't feel good. You don't get better physically.
If you eat too much, you will become fat no matter how much you exercise.
If you eat too less, your workout won't feel good. You don't get better physically.
24. #nutrition is simple
You get mainly 2 things from food
1. Energy (Calories)
2. Nutrients(Raw materials)
Your nutrition is on point if you get enough energy to meet your goals and enough nutrients your body needs.
You get mainly 2 things from food
1. Energy (Calories)
2. Nutrients(Raw materials)
Your nutrition is on point if you get enough energy to meet your goals and enough nutrients your body needs.
25. You need energy to stay alive, to grow, and do everything else
Your body stores energy in the form of Body Fat. Just like you save money into your bank account
When you eat less and your body is short of energy, it draws energy by burning body fat.
#Bodyfat #fatloss
Your body stores energy in the form of Body Fat. Just like you save money into your bank account
When you eat less and your body is short of energy, it draws energy by burning body fat.
#Bodyfat #fatloss
26. If you want to lose body fat, you need to start eat less energy than you spend.
Exercising and staying physically active through out the day helps you spend more energy.
If you want to gain weight, you simply keep eating more.
#fatloss #weightgain
Exercising and staying physically active through out the day helps you spend more energy.
If you want to gain weight, you simply keep eating more.
#fatloss #weightgain
27. The nutrients your body needs are- protein, fats, vitamins, minerals and trace metals.
Dairy, animal products, nuts and pulses are the main sources for proteins and fats.
Vegetables and fruits are highly rich in vitamins and minerals.
Make sure to get all those in.
Dairy, animal products, nuts and pulses are the main sources for proteins and fats.
Vegetables and fruits are highly rich in vitamins and minerals.
Make sure to get all those in.
28. When you start your fitness journey, it is important to set up a baseline food intake.
Try to eat a fixed quantity of food.
Include protein rich item into every meal.
Eat plenty of veggies & fruits and some fats.
Track your weight, body measurements and take pictures.
Try to eat a fixed quantity of food.
Include protein rich item into every meal.
Eat plenty of veggies & fruits and some fats.
Track your weight, body measurements and take pictures.
29. Guage progress every 3-4weeks.
Mark it as progress when you lose weight or measurements, if you look better and your physical performance increases during workouts.
If you are making progress, it generates more motivation to continue. you need less willpower to continue.
Mark it as progress when you lose weight or measurements, if you look better and your physical performance increases during workouts.
If you are making progress, it generates more motivation to continue. you need less willpower to continue.
30. You did not make progress in any of the metrics.
Now you know you need to change something.
Either you eat more/less, you workout more/less, sleep more.
You can figure out what changes to make if your routine is consistent and tracking on point.
Now you know you need to change something.
Either you eat more/less, you workout more/less, sleep more.
You can figure out what changes to make if your routine is consistent and tracking on point.
31. If you keep doing it long enough, you will reach your goal.
Once you reach a Goal, it's time to set anther one and get behind it.
That's Fitness Simplified!!
Once you reach a Goal, it's time to set anther one and get behind it.
That's Fitness Simplified!!
If you want to start your fitness journey and build the best version of yourself, your time in now.
Just remember, it takes time and some serious hard work and finding what works for you.
You can DM me if you need help figuring out a right exercise and nutrition plan for you.
Just remember, it takes time and some serious hard work and finding what works for you.
You can DM me if you need help figuring out a right exercise and nutrition plan for you.
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