I
have been doing a lot of explorations on what is the true source to remain fit
& healthy.
My
mentor taught me many years ago that our body is a fort which is guarded by a
shield (aura) around us. If you have seen Star Wars, all the space ships had a
shield deflector. This saved them from all meteors etc and yet they could
travel very fast. In the human body this shield, our immunity, is a function of
how much we love ourselves, our existence, our body system, our lives, our
current station in life. I lived a large part of my life resisting, sometime
despising what was made available to me. Everything looked greener on the other
side. So I actually would demean my accomplishments, what I had etc. This led
to a total dissatisfaction. Another side effect came with this. Regularly
falling ill. Regular coughing. I used to pop combiflam pills randomly.
When
I learnt that I had been practically creating holes in my shield, I corrected
my ways. I was also told that I should stop inviting illness!! All
self-invalidating comments or even thoughts are equal to inviting illness as
they punch holes in the fort walls. Instead I started being positive about my
own life’s journey so far. It has had quite a magical effect, leading to
perfect health since the last 15 years.
I
experimented with many people. E.g. on a trek, if someone had a headache and he
came to me for a pill, I would suggest to him to just say “I revoke &
cancel any invitations ever given to this headache. I choose to be well. I love
myself”. Some people said it with self-belief. To their amazement, the headache
disappeared without taking the pill.
Last
few months the focus of research has shifted to a fit, healthy body with high
stamina and strength. I read lot of books, consulted physical trainers &
dieticians. Some remarkable books have been
·
“Don’t
loose your mind, lose your weight” by Rujuta Divekar (famous for her size
zero advice to Kareena Kapoor)
· “Women & weight loss tamasha” by Rujuta Divekar
·
“Accidentally
overweight” by Dr. Libby Weaver
I
always knew regular exercise and eating healthy is essential. Then I learnt
that the game is of consistency. I kept searching for some logic that will
inspire me to follow a regular exercise regime and also a diet with awareness.
I
am listing some concepts that I found useful, they may be elementary for you,
but these helped me in bringing consistency in my exercising & eating. I
have managed to wake up around 5 am in the last 1 year & cycle to the gym
(at least 250 days) despite frequent travel. My target of flat abs is looking
closer day by day!
1. Key
elements: Fitness is a function of 1) attitude towards life, 2) eating
with awareness & 3) regular exercising 4) proper sleep.
2. Life
threatening & famine signals to the body! Our body has an
amazing involuntary mechanism. It is designed to ensure survival of human
species. E.g. a cut clots immediately. The two key events that must be defended
by the body are: a life threatening, dangerous situation & famine. What is
considered as dangerous or famine is directly decided by the body. Just like in
the blood clotting situation, brain is not consulted – body seals off the cut.
Whenever we are stressed, upset, angry or
have similar emotion, it results into adrenalin secretion and body immediately
thinks life is in danger. All energy, blood is prioritized to reach brain,
hands and legs so that we can react, run, fight, think fast etc. So the energy
required to assimilate the food is taken away. The food instead of being
assimilated, get stored as fat.
When there is longer gap between meals, e.g.
lunch at 2 pm, straight going to a late dinner at 9 pm, with 2 cups of
coffee/tea, a quick chocolate to kill the hunger pangs, the body thinks “it is
famine time”. It will conserve as much emergency energy as possible – in what
form?? Fat!!
3. Love
handles: Another interesting point I learnt that most of the critical
organs except brain, lungs, heart, are located in the abdomen region: liver,
pancreas, stomach, kidney, intestines etc. These organs work day and night to
assimilate food and transfer energy wherever required. When the body regularly
experiences famine & danger situations, it has to store energy packets near
these organs!! Voila: love handles and extended tummy.
4. Core:
I learnt the importance of Core muscles in the abdominal region: all these
vital organs are held in place by the abdominal muscles (abs). That is why it
is very important to exercise the core muscles and keep them strong, so that
these organs function to their best. Weak core muscles result in a jiggly
tummy. I found that core is very important for balancing as well. At the gym
when my trainer asked me stand on one leg and maximize the extended time, I
initially could not. Then he told me to focus on a spot in front. It improved
my balance. Next step was to simply focus on my core and pull it in. I could
stand and balance much easily and for longer time.
5. Analogy
of the bridge: I have noticed that with old age many problems show up.
I understood the logic behind and decided to say bye-bye in advance to all
those issues. Body has the following key components: fat, water, muscles,
bones. Let us take two samples:
Average
male
|
Overweight
male
|
Means…
|
|
Fat %
|
20%
|
30%
|
50%
more fat
|
Water %
|
50%
|
48%
|
|
Muscles %
|
20%
|
14%
|
|
Bone %
|
10%
|
8%
|
|
Load factor
Fat / (Muscle +
Bones)
|
0.67
|
1.36
|
100%
more load on bones !!
|
Imagine a bridge, (say Mumbai’s Worli
Sea-link type) and correlate with the body: We have pillars (bones), steel
ropes (muscles) and vehicles (fat). If muscles (steel ropes) are weak (due to
lack of exercise) & more fat (vehicles) are to be supported, the load will
come on bones (pillars). And where exactly will the load hit? All joints!! So
as people grow old, with little exercise, muscles are weak, fat gets
accumulated, all the load comes to bones, especially to knee joints and the
back bone (particularly lower back). Once I understood this I decided to feed
the muscles by exercising regularly.
6. Sugar:
A friend who is very fit & lean told me that in last 5 years, they bought
no sugar in their household. I found it unbelievable. I read that it is
advisable to limit added sugar intake to 2 teaspoons a day. Also, if we eat
lots of salads & green veggies, we will start moving away from craving lots
of sweets!! For some of us, sweets have an emotional connection. When we are
less than fully satisfied with the taste of the meal we have eaten, we look for
something sweet to fill that emotional gap. Later it simply becomes a habit. I
have found that bringing sweetness in my life has reduced my urge for mithai
(sweets)!!
7. Eat
food with Low HI: HI is Human Intervention: Anything that needs too
much processing, needs marketing and causes the body to put lot of effort in
digesting. (have you seen ads for “Eat more apples” or “Eat more carrots”??)
Compare 1 orange v/s 1 glass orange juice:
the juice has zero fibres and 5 times the sugar (5 oranges make that glass of
juice). I used to gulp fresh juices thinking I am consuming very healthy stuff.
It is certainly healthier than aerated drinks, but not over a fresh fruit
itself. I also learned that food that has travelled further to be made
available to me would have gone through cold storage, reducing its nutrition
value. I learned to eat fruits & vegetables which were local and in season.
In a session I attended, Rujuta Divekar suggested: “upgrade your fridge to
smaller size”!! While freezing may keep food edible for long, it diminishes the
nutrition value. Clear the fridge every week.
8. Chew,
eat peacefully: When we focus on what we are eating, the body
assimilates nutrients from it and tells you in time, how much is enough. If we
eat while watching TV, the entire attention is consumed in TV and we won’t know
what & how much we ate. So it is useful to give honor and attention to
food. Also when we eat peacefully, looking at food, its presentation, texture,
even waiting in anticipation for the food, the body gets time to secrete
digestive juices. If you shock it with immediate food – take it, heat it, gulp
it!! – the body is simply taken by surprise. Also instead of gulping (inhaling)
the food, it is good to chew it fully – 15 to 20 times. Only then pick up the
next spoonful. This helps the digestive system processes the food much better.
9. PC Posture video
(click here to see): In today’s times of I-Pads and Tabs and PDAs, this
still applies to people who work on the laptops for more than 1 hour. Please do
see this video on some best practices while using a computer/laptop. One main
thing I learnt that the top of your screen must be in line with your eye level.
Once I realized this, I searched for a good laptop stand. The best one I found
and bought on flipkart.com. It can elevate the laptop upto 16 cms, has 4 USB
ports and a silent cooling fan: here is a link for Cooler
Master NotePal Ustand Cooling Pad @ Rs. 2712/- Adding a set of cordless
keyboard & mouse completed my setup!!
Here
is wishing you amazing health, fitness & well being.
Warm
regards,
Rohan Singal
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