Fat to Fit

The most appreciated compliment nowadays is about fitness. Even though all of us desire to be fit, we turn up getting fat.

We join gyms, do heavy workouts, and even reduce some weight but somehow fail to achieve the desired results. The simple reason for our failure is our desire for immediate results.

For immediate results, we neglect the following: our biological clock, body type, mindset, daily routine, and many more important things.

After a patch of fitness, we experience more hormonal imbalance, more fat on the body, knee or back pain, and many other side effects.

My Fitness shoot

We can achieve desired results with homemade food, a home gym, without any starvation, without supplements, without any haste, without any injury, and without any strict diet.

Being a counselor, I know that our mindset plays a crucial role in our fitness. However, it is the most neglected part of the current fitness world.

Fitness cannot be the same for everybody. It depends on a person’s mindset, body type, lifestyle, eating habits, work schedules, and many other factors.

From my experience, I would like you all to know that it is ok if you get fat; however, it is necessary to be fit again and if you don’t know how to, then take the help of someone who knows the way.

Mr. Amol Dixit – Fitness Professional

Water Therapy

About 71 percent of the earth’s surface is water-covered. In the case of humans, 60% of the human adult body is water; it constitutes 75% of the body weight. Besides, 70% of the human brain is water. 

Water is essential for all body functions and processes, including digestion and elimination. When you are on a diet, water also acts as a weight-loss aid because it can help you eat less. Drinking water is essential during weight loss because it provides hydration without unwanted calories.

There are many evidence-based health benefits of drinking plenty of water:

  • It helps get rid of many diseases in the body;
  • Drinking water in the morning helps in flushing all the toxins in the body and cleanses your intestines;
  • It nurtures, lubricates, and detoxifies when it flows out of the body as urine;
  • It helps with digestion, cools and balances;
  • Helps maximize physical performance;
  • Significantly affects energy levels and brain function;
  • May help prevent and treat headaches;
  • May help relieve constipation;
  • May help treat kidney stones;
  • Helps prevent hangovers;
  • Aid weight loss.

To get maximum benefits of water, one must follow some tips for drinking water:

  • Drink 1-2 glasses of water before eating anything in the morning;
  • Drink 2-3 liters of water/day;
  • Drink warm water in the morning. You can add lemon/ginger/jaggery/honey in it;
  • Drink water half an hour before having a meal;
  • Drink water after half an hour after the meal;
  • Drink water slowly in small sips;
  • Have water-rich foods such as cucumber, tomato.

Water deficiency causes many health issues. It is due to dehydration and has some implications:

  • Persistent Bad Breath. Water is essential for saliva production and helps rinse away bacteria so you can maintain healthy teeth and gums;
  • Fatigue. Not drinking enough water can cause an overall fluid loss in the body;
  • Frequent Illness;
  • Constipation;
  • Poor Skin Health;
  • Sugar Cravings;
  • Decreased Urination.

Make it a habit of drinking water to maintain the water level in a body, for a healthy body.

Mr. Amol Dixit – Wellness Coach and Dietitian

Designing and working out at your home gym

As a fitness professional and Interior Designer, I helped many to design their home gym and to use it effectively as a gym for desired fitness. I am happy to get positive results for myself from my home gym and for helping others in getting good results from their home gyms.

I personally and professionally feel a home gym is a good option if you are ready to put a little time and effort into your workout at home; it can be just as effective as a gym workout.

Benefits of working out at home:

  • It saves time. There is no traveling or waiting for machines or equipment;
  • It’s a low cost. There are no gym fees or expensive equipment needed;
  • Work out anytime. You can exercise on your schedule, no matter the time of day or night;
  • Privacy;
  • Go at your own pace.

Home gyms are also more convenient because they are right at home, making it a lot easier for you to fit workouts into your day. You are more likely to stick to your fitness plan provided by an expert if you have a home gym because you cannot make excuses about not having time to go to the gym.

Life is hectic, but working out at home makes it easy to fit into your busy lifestyle. 

  • It is flexible and versatile;
  • Availability is never an issue;
  • Germs are not a concern as one can maintain social distance at home;
  • You can enjoy your privacy;
  • The environment will always be comfortable;
  • You can focus on your fitness;
  • It is budget-friendly.

You can get fit at home using bodyweight exercises alone, or you might invest in getting a diet plan and fitness regime from a fitness professional/wellness coach/dietitian for motivation.

Working out at home is seriously underrated in the world of fitness. As with any activity, depending upon your available budget, you can create anything from a dedicated gymnasium facility according to your requirements.

You can complete a perfectly good fitness routine at home, using nothing more than your body weight. As you progress in your training, you can increase the reps you complete of each exercise, raise the number of sets, and reduce the rest time.

There are some Pros and Cons of Working Out at Home :

Pros Cons
  • Convenience
  • Boredom
  • Cost
  • Excuses
  • Variety
  • Space

You can nullify the cons by taking help from a Wellness coach/Fitness Professional/ Dietitian who can motivate you and guide you to use your home gym effectively.

The Fitness professional will help you to design your diet and fitness regime as per your routine, thus motivating you to stick to your plans.

98303110_565005837761296_5603526432455131136_n

For further guidance on designing your home gym and getting more benefits from it, contact – Mr.Amol Dixit ( Dietitian, Fitness professional, Interior Designer, and Wellness coach ).

Wellness Coaching and why it is important?

Though most of us know that we need to be fitter, lose weight, exercise more, eat healthier, etc. but we find that it is difficult to make these critical changes on our own. We might begin a fitness program or go on a diet, but we do not seem to be able to follow through with what we have started. We seem to get confused with our journey towards our goal; that’s where a wellness coach will help you. 

Through thoughtful assessment and inquiry, collaborative problem-solving and goal-setting, and safe, open, and honest dialogue, coaches help their clients become clear on where they are, where they want to go, and how to get there. 

  • A wellness coach will help you to establish fitness and nutrition goals and see that you accomplish them, little by little.
  • A Wellness Coach can work with you to set goals, prioritize what matters most, and help you to follow through! 
  • A good coach will help you build confidence in your ability to make changes and create new (healthy habits) on your own. 

In Wellness Coaching, a close relationship and partnership with a coach provide structure, accountability, expertise, and inspiration. It enables the client to learn, grow, and develop beyond what he or she can do alone.

Wellness Coaching includes discussions about anything that impacts your health, fitness, and general well-being. The five main areas that a Wellness Coach can help with are fitness, nutrition, stress management, weight, and other health-related issues. Wellness Coaching can help you to eat healthier, get fitter, and increase your daily energy. The main focus of Wellness Coaching is to make long-lasting healthy lifestyle changes, not to provide quick fixes.

A Wellness Coach will support and guide you; to create your definition of well-being and what that means to you. The main focus of Wellness Coaching is to concentrate on your strengths and build on them to help you realize your goals. Together, you and the coach will identify your motivators and obstacles as you create your wellness vision for the future.

Wellness Coaching makes clients feel accountable to themselves. They make and honor their commitments to reaching their goals, accomplishing more than they believed possible when they began. 

Coaches provide instruction and mentoring to their clients, and help them set goals, define an action plan, and navigate the path until they reach their goals.

Sound Sleep

It is god’s gift for all living beings to relax and rejuvenate.

Scientifically speaking, sleep is associated with a state of muscle relaxation and reduced perception of environmental stimuli. Sleep plays a vital role in good health and well-being throughout your life.

Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. It is adequate when there is no daytime sleepiness or dysfunction.

Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. The pineal gland is a small, pea-shaped gland in the brain secretes more melatonin when it is dark—making you sleepy—and less when it is light—making you more alert.

Hours of sleep required for each age group
Age and conditionSleep needs
Newborns (0–3 months)14 to 17 hours
Infants (4–11 months)12 to 15 hours
Toddlers (1–2 years)11 to 14 hours
Preschoolers (3–4 years)10 to 13 hours
School-age children (5–12 years)9 to 11 hours
Teenagers (13–17 years)8 to 10 hours
Adults (18–64 years)7 to 9 hours
Older Adults (65 years and over)7 to 8 hours

Benefits of sound sleep:

  1. Sleep helps to restore the immune, nervous, skeletal, and muscular systems;
  2. During sleep, humans secrete bursts of growth hormone;
  3. A well-rested organism tends to have improved memory and mood;
  4. Sleep helps your brain work properly;
  5. Studies show that good night sleep improves learning. Sleep helps enhance learning skills, problem-solving skills, pay attention, make decisions, and be creative;
  6. It also supports healthy growth and development.

Factors affecting sound sleep:

  1. Many people regularly look at television and other screens before going to bed; it disrupts the sleep cycle.
  2. Modern humans often find themselves less synchronized due to the requirements of work (especially night shifts), long-distance travel, and the influence of universal indoor lighting.

Adverse effects of Sleep deprivation:

  1. Sleep deprivation tends to cause shortened attention span, disturbed mood;
  2. Insomnia is a general term for difficulty falling asleep, staying asleep. Insomnia can have many different causes, including sleep environment, an inconsistent sleep schedule, or excessive mental or physical stimulation in the hours before bedtime;
  3. Children and teens that are sleep deficient may have problems getting along with others. They may feel angry or lack motivation. They also may have problems paying attention, and they may get lower grades and feel stressed;
  4. Sleep deficiency also increases the risk of obesity;
  5. People who are sleep deficient are less productive at work and school. They take longer to finish tasks, have a slower reaction time, and make more mistakes.

Steps for sound sleep : 

  1. Avoiding stimulating or stressful activities before bedtime and cutting down on stimulants such as caffeine;
  2. Keeping computers, televisions, and work materials out of the sleeping area;
  3. Exercise generally improves sleep for most people and helps sleep disorders such as insomnia;
  4. A balanced may be optimal for individuals seeking to improve sleep quality;
  5. Control your exposure to light – Avoid bright screens within 1-2 hours of your bedtime. The blue light emitted by your phone, tablet, computer, or TV is disruptive. Say no to late-night television;
  6. Avoid big meals at night;
  7. Avoid alcohol before bed;
  8. Avoid drinking too many liquids in the evening;
  9. Cut back on sugary foods and refined carbs.

A sound sleep is a sign of a healthy mind and body. Make efforts for your sound sleep. It’s a gift; accept it. 

Understand all the factors mentioned above and implement them for sound sleep. Being quarantined, we have enough time to sleep now and rejuvenate ourselves. It will also help us to keep us isolated and allow social distancing.

Be Safe and Healthy.

Being active !!!

One fine day, I was surfing through the internet and came across an article on inactivity and a sedentary lifestyle. I was aware that physical inactivity adversely affects health but never experienced it. So, I decided to have an experiment on myself to understand what an inactive lifestyle does to one’s life.

I decided to work online for a week and postponed all my appointments and sessions so that I can lead a very sedentary life for a week to understand its effect on the human mind and body.

A sedentary lifestyle is a type of lifestyle with little or no physical activity. A person living a sedentary lifestyle is often sitting or lying down while engaged in an activity like reading, socializing, watching television, playing video games, or using a mobile phone/computer for much of the day.

I continued the experiment for a week. Sunday was the most inactive and last day of my experiment. I was shocked to see the unwanted changes in me:

  • Though there was no weight gain, there was a gain in body fat %. There was an increase in fat around the belly region. My face became puffier, making me look more aged. There was an increase in visceral and subcutaneous fat, making me feel heavier;
  • I felt weakness in the muscle, leading to back pain;
  • There was severe joint pain, especially knee and shoulder joints;
  • I experienced some heaviness in my heart;
  • There were changes in the biological clock of the body;
  • There were frequent mood swings and distress in me;
  • I became more anxious, irritating, and restless.

Inactivity and the sedentary life of a week hampered my health, happiness, and wellness of life. It took me the next three weeks to completely nullify the ill-effects of my experiment and to regain back my health. It became a challenge for me to be active again, but I managed it successfully by using my diet and exercise methods and techniques.

I wonder that sedentary life of a week can have so many ill effects, then it is sure to have affected much more adversely to a person who leads a sedentary lifestyle for a longer duration. There are many scholarly articles on inactivity and sedentary life, explaining its ill effects and ways to counter them.

  • Sedentary lifestyles increase all causes of mortality, doubles the risk of cardiovascular diseases, diabetes, and obesity, and high blood pressure, osteoporosis, lipid disorders, depression, and anxiety. Worldwide, a sedentary lifestyle is estimated to be responsible for 6% of coronary heart disease cases, 7% of type 2 diabetes, 10% of breast cancer, and 10% of colon cancer cases. 
  • Obesity can be both a cause and a consequence of physical inactivity. Physical inactivity is associated with impaired sensitivity to hormones involved in metabolism, loss of lean muscle mass, and a reduction in total energy expenditure. It’s therefore not surprising that studies have found that physical inactivity can cause weight gain – and in combination with other factors, obesity. Physical inactivity can also be an effect of obesity, leading to chronic fatigue, muscle weakness, and impaired physical performance.
  • It’s a vicious cycle: physical inactivity contributing to fat gain, leading to overweight and secretion of inflammatory cytokines, both of which may drive a further reduction in physical activity levels.

Accumulating evidence suggests that regular physical activity improves short- and long-term well-being by reducing feelings of stress. Regular exercise can help to increase lean muscle mass, improve appetite regulation, and elevate resting energy expenditure.

One can do the following activities as per their schedule:

  1. Low-intensity exercises include taking a walk, stretching, and light gardening.
  2. Moderate activities include pleasure walking, climbing stairs, gardening, yard work, moderate-to-heavy housework, dancing, and home exercise.
  3. More vigorous aerobic activities, such as brisk walking running, swimming, bicycling, roller skating, and jumping rope — done three or four times a week for 30-60 minutes — are best for improving overall fitness.

An active lifestyle leads to a happy and healthy life.

Amol Dixit ( Wellness Coach )