5 steps to be healthy and more.
A few weeks ago, I wrote about that you don't need a gym to be healthy and how I started climbing 20 flights of stairs and how great it was.
Some people commented and/or messaged me that it was an inspirational post and they needed a push to start their own fitness journey. Truthfully, I wasn't going to share, but I'm glad that I did. Even if I inspired just 2-3 people by that post alone, that means a lot to me.
So couple of them, were seeking some information about health and fitness and needed some suggestions according to their lifestyles.
I know many of you have the same questions, so I'm going to give you the 5 simple steps (based on my personal experiences and knowledge) to be healthy and a better version of yourself.
I'll divide the post in two parts, one for gym goers and one for non gym-goers.
For Gym Goers:
- Gym
In the gym, we train in multiple ways and each and every individual's goal is different than the others. Now we can have a debate about what's the optimal and the best way to train for a particular goal. But one thing is clear and that is CONSISTENCY.
A bad workout programming done consistently is better than a great workout programming done inconsistently.
So whatever you're doing, just do it consistently. No matter what it is.
- Protein
Now that you're consistent to your workout regimen, it's time to focus on feeding your body. There are so many ways to complicate this and I'm going to simplified this for you.
JUST focus on hitting your protein goal, PERIOD.
Aim for at least 1.6 grams of protein per KG bodyweight of yours. 2-2.2 grams per KG, if you're a serious weight lifter and into strength training especially. Try to hit your protein goal with the whole foods if you can.
- Sleep
Have a consistent and 7-8 hours long sleep cycle. Just make a sleep schedule and adhere to it, simple as that.
Your phone is your biggest enemy when it comes to the sleeping on the time every night. Just put your phone away from your hands' reach when it's time to sleep.
Your body grows when you sleep. You can a have consistent gym life and eating clean as fuck hitting your macros, but if you fuck with your sleep cycle, even a little but for long-term, nothing would matter. It'll just make things worse.
- Water
Set your water goal for a day. And STICK to it.
Pro tip: Let's say you need to drink 3L per day. Just get a 1L bottle and fill it 3 times a day and drink it all before you sleep.
A SMALL thing but it WILL do wonders to your body and health if you stick to it.
- Sunlight
Get sunlight EVERYDAY. Even just for few minutes daily.
We all have heard about the benefits of natural sunlight, especially in the morning. But you won't believe how much it'll improve your sleep cycle and quality of sleep.
If you're someone who struggle with sleeping on time and don't get enough of good quality sleep, try sunlight.
If you're a beginner, intermediate, or even an elite weight lifter, tell me when was the last time you were consistent to your workouts, hitting your protein goal, and sleeping 7-8 hours each day for 30 DAYS STRAIGHT?
Do that, you'll witness the results yourself.
For Non Gym-Goers:
- Physical Activity
I always say to people, start SMALL and be CONSISTENT.
Just pick a physical activity, no matter what it is. Something IS better than nothing. Whether it's walking few thousands steps per day, taking stairs instead of elevator, running, swimming, yoga, playing any sports such as badminton, tennis, or cricket etc.
Just pick one thing and start doing it, even if it's just for ONCE A WEEK.
A lazy mf who's not moving his/her ass for all 365 days and a someone who's doing any physical activity even just for a day in a week, tell me who's going to have a better life health and fitness wise?
MOVE YOUR ASS. You're not lifting weights or doing strength training which you SHOULD, at least you can do something physical to get fit, for your OWN sake.
- Eat Clean
Cut down on processed and junk food as much as possible. Prioritize whole foods and fruits. It may not give you the desired results of yours, but it will significantly improve your general health and body. You can also try intermittent fasting if you want.
If you want more, then I suggest you to start focusing on strength training. It'll make you stronger and muscular and your metabolism will boost, means you'll burn more calories even at rest. And you do not need to join a gym for that.
Bodyweight Squats, Push-ups, Chin-ups/Pull-ups etc., you can do at the comfort of your home. If you want a next level, then get a pull-up bar in your home and buy adjustable dumbbells.
As I said, something IS better than nothing.
- Sleep, 4. Water, 5. Sunlight
Same as above.
P.S. When I moved to Noida two years ago and started living alone, I wasn't able to focus much on my health and fitness as I was busy in figuring things out and doing everything on my own. Life happens and my health went down. And I didn't feel good about it, but I knew that I'll get better in no time once I start taking care of my health and body again.
So my brothers and their sisters, I understand your struggle to get fit. But no one is going to come and save you. YOU would have to move your ass on your own to get fit. There's no shortcut. Treat your body with respect by taking good care of it, and in response, you'll have a better and fit life with a healthy body and mind.
P.P.S. I'm a passionate fitness enthusiast. I just LOVE helping people especially when it comes to the health and fitness. I can talk on MANY topics, but when it's about health and fitness, I can just go on and on. Each and every day I think of doing something, to help people get fit, achieve their fitness goals. But I always end up thinking that I don't possess enough experience and knowledge, yet. I even started a hindi fitness blog back in 2020. But I just wrote 5 articles and stopped. It was BodyBanayo.com if anyone's wondering.
IF I get ENOUGH good responses, I'm willing to create a community/group where we help each other out to get fit and make others accountable to achieve their fitness goals whether it's weight lifting, home workouts, yoga, fat loss, muscle gain, or anything else related to health and fitness. The community/group would be private, a closed group with serious and responsible people. It can be a Telegram group, or I can even create a private sub here on Reddit itself. "IF" I get enough good responses, and it's a big if. Cause no one is free and people certainly do not value things they get for free. So if I'm doing this, it'd be for serious and positive people who seriously give a fuck about to get better and can help others to do the same.
Ciao.