Exercise is a randomly chosen by most of the people. Most of them chose according to their interests or by seeing other’s results or sometime to stay in their COMFORT ZONE ← the most common choice of all!
But we need to know that ‘Exercise is a Science’ which has to be scheduled and planned according to what your body NEEDS → Strength, endurance and flexibility.
There is a huge difference between weight loss and fat loss. Athletes are the best examples who focus on fat loss more than weight loss.
‘’Athletes eat and train and not diet and exercise’’
They look better than us, they are fitter than us because they aim to get FIT than being thin.
‘Most people focus on being THIN and not Fit, which is why they not necessarily heal their medical problems like bone health, diabetes, hypercholesterol etc. Sometimes even see bouncing back weight or having plateau.
When you focus only on weight loss and not fitness you would have low immunity, low energy, poor skin, hair fall or have no fat loss at all.
When you focus on fitness and not weight loss, you’ll first have a spiking high energy, high immunity, flawless skin, zero hair fall, well toned body, and most important by product- FAT LOSS (inch loss)
How do you focus on fitness? By following the 3 simple fitness components:
Endurance– means the exercise which can last for a longer time with consistent movement. It includes exercises which can be continued for a longer time in its full cardiac capacity. This helps to improve cardiac (heart) rate.
Forms of exercises like walking, treadmill, cycling, zumba, dancing, functional training, aerobics, power yoga, etc improves heart rate. The other name of this category is Aerobics/ cardio (in presence of oxygen).
Many people mistake cardio as only walking over treadmill but any activity which can be done for a longer time is also a cardio exercise.
These types of exercises, burn fat in limit. Eg: If you are walking for 1 hour, then after 20 mins of walking only you would start burning fat, till you complete 1 hour.
The main intention of this exercise should only be improving cardiac rate. These kind of exercises helps to improve breathlessness/ tire us less.
Strength– means ‘Power to lift’. Exercises which help in developing muscle mass. If you understood the difference between weight loss and fat loss, then you must know the fact that growing muscle mass burns body fat, and weight training is the only way to grow muscle mass.
Another advantage of doing this exercise is, it tones your body, improves hormonal balance, improves skin quality, and BURNS FAT FOR 48 HOURS post workout.
With weight training, one will see a huge inch loss and cellulite burn.
Flexibility– means capacity of the muscle to stretch to its fullest. Yoga or stretching is the best form of exercise which can give you maximum flexibility.
This reduces the chance of muscle spasm and so less chances of stiffness in back or neck.
Check Body composition Instead of Weight- Body composition is the fat %, muscle mass and water that our body carries. This is one of the most reliable ways to check fitness levels.
If you are losing body fat % then undoubtedly you are doing great but at the same time, you must also check if the muscle mass has gone higher. Muscle mass is the key indicator of how good is your fitness level.
Another simple indicator is inch loss more than weight loss. Eg: losing only 1kg but 10inches overall body is a sign that you lost more fat than muscles.
Application of the 4 components:
A combination of all the 3 components will 100% improvement in muscle mass, bone health, skin, toning, diabetes, PCOS, or any metabolic disorder.
All you need to do is schedule the workout routine which includes 1 component in a day. Eg:
1-2 workouts of cardio/week (endurance)
3 workouts/ week- wt training (strength)
After every workout session (cardio or weight training)- stretching/ yoga (flexibility)
NOTE: From the above workout routine, cardio and weight training should be done on alternate days. Do not try and do all the exercises on the same day.
Sample workout routine for beginners:
Day 1: Full body weight training + Stretching
Day 2: Cardio (any thing like running, swimming, playing any sport, zumba)
Day 3: Full Body weight training + Stretching
Day 4: Cardio (any thing like running, swimming, playing any sport, zumba)
Day 5: Full Body weight training + Stretching
Day 6: Either yoga or rest day
Day 7: Rest day
My intention is to help you understand the science behind how your body works. Hence, if you find it useful, do share it with all your friends and family to spread the word. Don’t forget to share your thoughts on this in the comment section.
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