How to be Top 1%, elite tier Individual?
From a Health and Fitness perspective!
Ever wondered why you don't see healthy individuals more commonly now?
Have you been noticing why Lifestyle Diseases & Mental Health problems are on a huge rise?
Well if you haven't, you really should, for the fact that it matters for you, your parents and your kids (now or in future).
I would have published scientific reasons here but the fact that we already are under a huge information overload, solutions and action taking has become more relevant.
Me, being a solution centric person would emphasise on what 'you' can do to make your very own life better and this includes your loved ones too (with you being the centre).
So, here are the immediate Actions that I would like you to take as a
1. Eat a high protein nutrient dense diet.
This means eating single ingredient foods that are packed with nutrients while getting "at least" 1.2 grams per kg of your bodyweight in protein (measured in grams). Eg.- If my weight is 80 kgs, I should consume "at least" 96-100 gms of Protein daily to have a good body composition over time.
The most nutrient dense foods are generally non-vegetarian, which have a ton of protein in them. Example- Meat, Seafood and Eggs.
If you are a vegetarian, I won't mock you at all but would insist you to either invest in a good Whey Protein Supplement or else, focus more on your consumption of Cottage Cheese (Paneer), Tofu and Curd.
2. Workout at least 5 days a week, no matter what or where you are!
This is a no-brainer and a non-negotiable action that you need to acknowledge. You do not need to do very intense or strenuous exercises, you do not have to workout 1 hour, you do not have to invest thousands in equipment.
"Learn to move your body and exercise appropriately. You have to live with this body for decades and you have to build solid foundation & further get in shape."
Add Strength Training (at least 2x a week) to build lean muscle (doesn't matter if you are a female & lean muscle does not mean bulking up. It means toning up your body shape & getting strong).
Do Cardio (at least 2x a week) at home or wherever for your Heart Health ❤️! Good thing is that it burns a high amount of calories that further contributes in keeping Body Fat Percentage low.
Overdoing cardio may lead to physical stress and fatigue, which often makes people quit their fitness journeys.
Mobility drills & core workouts are as important as your strength & cardio workouts. Make sure to invest at least 10 minutes each day to stretch & mobilise your body really well.
Yoga and meditation🧘🏻♀️ are great for your mental health (focus, clarity and peace).
3. Walk at least 30 minutes a day or do 10,000 steps a day (spread out actively)
Walking is both underrated and yet very overrated exercise on the planet. It can increase lung capacity, capillary density, mitochondrial function, and brain function while burning calories. Do this outside for the best benefit.
"Most women from last 2 decades walked religiously in order to lose weight but the majority failed due to low focus or Exercise and Nutrition. Yes, walking is not a complete exercise."
The health benefits may be many but they do not go at par when your goal is to either Lose Weight or build/ work muscle groups.
4. Get 8 hours of quality sleep, no less than 7 hours
Set up your environment to be conducive for better sleep (cold room, blackout shades, ear plugs, eye mask).
Stop eating at least 3 hours before bed
Go to sleep & wake up at the same time every day
Get morning sunlight.
Avoid screens at night (at least an hour before bed time)
Supplement Melatonin, Magnesium and Zinc (with advice from professionals)
5. Be more Data centric and Track your Health
Get your blood tested every 8-12 months to keep your blood markers in check.
Your reports & numbers are a reflection of what is going inside your body and this tracking gets more important as you age.
Track your general numbers like weight, inches, and body fat without fooling around.
Track your workouts and the foods you put in your mouth. What you measure is what you manage. Do all of this for at least 3 months and you'll have people telling you that you have great genetics, body, skin, hair and an overall personality.
The mainstream media really cashed in on the wave to recommend generalised advice on health and fitness but were never capable to publish facts and knowledge on modern exercise and nutrition. Specialised professionals, research (especially in Indian context) and execution has always been extremely rare.
If you are smart enough to realise the true value of your health, appearance & mental clarity, I would recommend you my simple to follow 21 Days Home Challenge that will allow you to shed upto 5 Kgs, reduce Belly Fat, get back your confidence!
You can apply Coupon Code 'START20' to get an additional 20% discount as an Action Taker!