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Part 2:
Lean Muscles: Well-Built Body
The ultimate goal of most people who exercise,
recently or otherwise, is to reduce the amount of fat and enhance the
weight of the muscles, which is quite demanding for these people. The
main problem is trying to find some sense in what is being prescribed
to you, the second being following it once you somehow get the knack of
it.
Good news lies that for such people, there lie a ray of
hope not involving health parameters. In fact, it is the most difficult
to follow – a complete change of lifestyle!
So to get what you want to achieve, you just can’t pop a pill. You have to struggle to get the desired result!
The initial step to be taken is analyzing your food habits.
Without
getting technical, just calculate the calories that you consume or
weigh the diet. The most common idea is to have a diet which contains
plenty of green vegetables, salads, fresh fruit juices, low fat food
like beans, tofu, lean meat, canned tuna, poultry products of low fat,
cheese of the cottage or even yoghurt, and mostly, prefer proteins to
fat. So have a couple of fruits (which is almost sugar!) prior to noon
and then compare between the fruit and the juice. Always prefer brown
rice, and food products having more of grains than wheat. What you
should avoid is bread and potatoes (sweet ones will do). Remember,
sugar and excess of salt, alcohol, junk food, etc. will make a mess of
your goal, so make a choice at the very outset.
A vital step
is to ensure to follow this routine right through the day, and
preferably having six minor meals – three main courses, and three
snacks. Once this is being done regularly, sometimes a chance to drift
from it can be taken, like say, two times in a month, or at times
tryout a meal with dessert or soft drinks, but don’t go overboard. When
hungry, a healthy option is to hop on to raw vegetables at that time,
or even some proteins.
A diet with many forms of minerals and vitamins, as also magnesium and calcium is a fine alternative.
Tea/Coffee is best avoided to prevent losing out vitamins and proteins which can happen on consuming them.
The
succeeding step to take care is your blood vessels. The baseline of
this is very clear – you get rid of glucose and the fats for the fuels,
aiding proper movement of your body and yourself, longer of which with
a great strength causes utilization of these fuels, and if there isn’t
enough consumption of sugar and fat in your body, it will use up the
already-stored material. So just be careful not to overdo it!
So
if you aim at increasing the rate of your heart beat, causing little
sweat, you can start with a program to walk. Start slow and gradually
increase the duration of the walk, which can include jogging, swimming,
cycling, etc. This increase will enhance your metabolic rate and burn
fat faster. Progression takes place as you pose new challenges to your
body, like:
The start of this program has you walking about 15
minutes each day for five days a week. This can be increased till the
target of an hour is achieved. Then the procession would be to jog,
swim, cycle, stair master… following that same start-slow pattern here
too! And during this process, the fat is just going down!
Click here to read Part 3 of this course.
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