Fitness With Science

Having Fit And Healthy Body Doesn't Have To Be Complicated.

We have over 300 citation to evidence based research.Fitness is the key to mental and physical health.
The human body is like a machine which winds its own springs.

Health of a person is determined as follows.

Under weight.
Over weight.
Muscular.

Under Weight.

A person having lower than average muscular mass and bod fat is concidered to be under weight.Consuming more calories and ancorporating correct exercises increase muscle mass to healthy level.

Over Weight.

Similarly a person having moderate muscular mass and excess body fat concidered to be over weight.Consuming fewer calories with helthier and less fat food choices and incorporating an exercise programme will reduce weight to healthier levels.

Muscular.

Moderate to abundant muscle mass with little to moderate body fat is muscular body.If you are at your desired physique simply maintain your caloric intake and training.

What Effects Our Health:

Some factors that effect our physicall and mental health are as follws.

Hydration
Food
Exercise
Stress
Sleep and rest
Hormones
Fasting
Injuries or disabilities
Addiction

Hydration:

If your urine is relatively clear then you are fully hydrated.As a guidline, 3-7 liters/day for men and 2-7 liters/day for women is general requirement.You should drink palenty of water early in the morning when you wake up.Do drink more water during hot days.

Drink sufficient amount of water during, before and after exercise.If you have a fully hudrated body then you'll be more healthier and physically fit.

Food:

Consume palenty of vegetables with meat and fat sources in each meal.consume atleast one type of fruit source a day.The healthiest fodd are most nutritionally dense ones.Vitamin A helps maintain vision and skin growth.Iron is needed for the production of red blood cells, a complete amino acid profile helps build muscles and essential fatty acids are required for brain functions.High quality food sustain and promote life, as well as regulate weight management.Plant and animal sources are densest micronutrint sources.When combined both sources will fullfill daily nutritional requirements in fewer callories.Vegetables and fruits are abundant with vitamins, minerals and fibers.Along with vitamins and minerals, meat covers protein and fat requirements.Esssential fats and oils aid with the bioavailability of circular vitamins and minerals.Such as the commonly defecient iron.

A diet rich in meats, eggs, fish, vegetables and fruits have been known to contribute to weight loss, prevent cardivascular diseases, type 2 diabeties, stroke, cancer, acne and tooth decay.Many physicall and mental healt ailments can be prevented or alleviated.

Vegetables are extremely low in calories.Contrary to popular beleif, meats, seafood and egg can be relatively low in energy density ass well.

While added fats and oils are very high in energy density, small amount for cooking or flavour goes a long way.

Protein is the most satiating source, with fibers and water contributing to satiety.Animal protein and plant fiber sources reduce appetite and hunger, promoting the felling of fullness to prevent overeating while the idea of reducing grain is unconventional in a western diet.They are comperatively overrated since plant and animal products are nutritionally denser.In addition corn and wheat products are common sources of food intolerance.

Rice due to its absence of inflammatory properties, is cocidered a neutral starch grain.

While grains are fair in fiber content, more fiber per calorie can be obtained from vegetables and fruits such as leafy greens, avocados, bell pepers, carrots, pears, apple, oranges and bananas.Nuts and seeds are also good source of fiber.

Exercise:

Exercise has numerous mental and physicall benefits including

Improve sleep
Reduce tiredness which can increase mental alertness.
Increase interest in sex.
Increased energy stamina and endurance.
Helps lower stress, anxiety and depression by increasing dopamine and serotonin levels.
Increased tolerance to cortisol, a stress hormone.
Strengthens the immune system.
Weight reduction and management.
Reduced cholestrol and improved cardiovascular health.

Additional benefits of exercise are improving well being and the quality of life, retaining youthfully vigour, reducing the risk of morbidity and mortality, and providing improvements in physicall appearance, performance, balance and mobility which contributes to confidense.

Begginers:

With your physician's clearence, before progressing to weight training or moderate to vigorous cardio, start with core body weight exercises and light to moderate cardio untill your body can adopt to the neurologicall and physiologicall change.Begginer body weight exercises include body weight squats, push ups, planks, bridges and assisted chin ups.Light to moderate cardio including incline walking stairs and jogging.

Fitness Goals:

There are many ways to improve your health and fitness.Choose a lifestyle or goal that you can enjoy and stick with a comfortable level.Here are some fitness specific goals

Health: Both anaerobic and aerobic training; circuit training
Sports: Basketball, football, rugby, vollyball e.t.c
Power: Olympic lifting, sprinting and plyometrics
Strength: Heavyweight training
Aesthetic: Hypertropy training
Endurance: Cardiorespiratory training, interval training
Flexibility: Strech, yoga, pilates
Mind and body balance: Yoga, Taichi

Exercise Frequency:

Its recomended to exercise at vigorous intensity at least three times a week for minimum 20 minutes, or exercise at moderate intensity at least five times a week for maximum 30 minutes.

"Its never too late No matter your age your start at your unique physicall baseline and can make tremendous improvements within weeks and months."

Stress:

Chronic stress magnifies existing negative health issues including obesity, depression, anxiety, sleep disturbance, type 2 diabeties and is a significant factors in accelerated aging and premature death.

Exercise is by far, the most effecient natural method of reducing stress, depression and anxiety.

"A person who spend most of his time sitting instead of being active and associated with sudden and early death."

Sleep And Rest:

It is circular get about 7-8 hours of sleep each night at consistant hours.Sleep helps withh recovery, muscle growt, performance, well being and mental health, with less sleep, ghrelina, "a hunger hormone" would increase leading to overeating.

Also each muscle group needs atleast 48 hours to repair, recover and regrow.So muscles in the same group should not be worked out on consecutive days.If you are unable to get full nights slees a short 5-15 minutes nap can give a few hours of improved congitive perfomance.

Hormones:

Micro organisms that live in our digestive system regulate energy balance and weight.The ecosystem can be modefied through long term diet which either contributes to good health or to inflamation which leads to disease such as obesity.The composition of the gut microbiota has been shown to different in lane obese humans.
The body regulates fat through hormones and enzymes.Insulin is a hormone that regulates the blood sugar and the storage and expenditure of energy.Insulin is raised after the meal regardless of macronutrients, contributing to the intake of nutrients as well as being the only hormone responsible for fat storage.
When insulin is low, such as between meals and during sleep more body fat is being broken down.Refined simple carbohydrates raise insulin levels.Significantly contributing to increased fat storage.
Insulin levels can be reduced in combination with fat, dairy, fiber, vinegar or citrus fruits.Along with gut peptides insulin is an important satiety hormone.

Fasting:

Intermitted fasting means no food over a certain amount of time to minimize fat accumulation on bulk.Fasting is not the same as starving.Fasting increses growth hormone levels, improves the cardiovascular system and decrease the risk of metabollic diseses.

Intermitted fasting also reduces blood pressure and increase insulin sensitivity, providing benefits to heart and brain.

Additionally fasting slows the rate of aging, extending human longevity and health and may reduce the risk of Parkinson's and Alzheimer's disease.

You can drink water or consume extremely low caloric beverages during the fasted state, otherwise the fasted state breaks.A 16 hrs fast followed by an 8 hrs feast is recomended for men.Meal frequency has an insignificant effect on metabolism because total calories consumed in a day matters more.Fasting does not cause negative effects on cognitive abilities or mood and even in a fasted state the body is adopted at preserving muscle.

Injuries or disabilities:

If you are sick, its adviseable to rest untill you are well.If you are sore the day after a workout this is normal but if you feel a sharp pain this is an injury.If injured its highly adviseable to avoid any exercises that aggravates the injury and consult with a doctor without thinking because minor injuries if not treated they could bacome uncureable.

Addiction:

Another contributing factor to overeating and obesity is addiction.

Hyperpalatable foods are designed to be addictive or overconsumed echoing Pringles slogan of "once you pop, you cant stop".

The sweet salty or fried properties of hyperpalatable foods target the brain's reward centre, drawing parallel to Drugs.

Sugar is the primary variable that links to addiction as it releases dopamine, resembling a drug of abuse and can potiently even surpass the effect of cocaine.