Hi! 

Fitness and transformation journeys are never easy to begin. Truth be told, most of us would love to do nothing and still expect Greek God type body if possible. Unfortunately (or fortunately), the world of fitness is fair to all. 

Only who put in work can expect good results. Even billionaires, prime ministers and presidents need to work out if they want to be fit. They might be able to buy the guidance, have the meals cooked, have trainers and gyms, but nobody else can exercise on their behalf or take away their diseases if any.

The famous investor Warren Buffett who is famous for his wisdom also once said: 

“Imagine if you could buy just one car in your entire life. Once it breaks down, you can only repair it but could never buy a new one. Would you not be very careful with it? Similarly, you have only one mind and one body for the rest of your life. If you aren’t taking care of this mind and body when you’re young, by the time you’re 40 or 50, you’ll be like a broken car that can’t go anywhere. And in reality, a typical car, you can still buy a new one, but the body or mind, you can't!!"

So after this much motivation (or threatening) ...

Today, let's get into the world of fitness, with an overall focus on the relation between fitness, calories, exercising and consistency. Let's dive right in!

The overall idea: in my opinion, the following mathematical formula for fitness stands true to a large extent:

Energy intake = Energy burned + Energy stored

Energy intake is done through all the food we consume

Energy burned is through all the day to day activities our body does

Energy stored is in the form of fat which gets stored all over our bodies and might make us look overweight and not fit.

Our goal should be to burn equal or more energy than what we intake. If this happens, we will either: 

• maintain our fat level (when energy intake = burned) or 

• reduce fat level (when energy intake < burned).

So how do we optimize the formula for getting fitter? 

The following are the factors which will impact the fitness formula given above and help you script your own successful fitness journey.

Good Food: As mentioned above, the biggest way of taking in energy is through the food we eat. So fitness in a way isn't just about lifting weights and breaking a sweat; it's also about nourishing your body with the right foods. It is many times said, that a good body is not made in gym but in the kitchen. If we ignore the good food part completely, becoming fit is an extremely impossible goal to achieve.

Here, I can give some specific tips what has helped me in making sure I eat good food:

• Don't go into extreme calorie calculation from start. Take small steps and slowly progress into details as you become more and more comfortable with the calculations.

• Initially, just try to watch what you eat and focus on reducing processed junk food, embracing colorful natural fruits, veggies, and whole grains wherever possible.

• Depending on how much you exercise or train, increase protein intake through lean meat or other sources. Remember, protein helps in muscle building and muscle repair / recovery. Out of the three macronutrients, For building or retaining muscle, protein is the most important macronutrient.

Fitness Activities: We use the energy received within our body in various ways. From thinking, to walking, to sleeping … everything consumes certain amount of energy. Yes, you do consume energy even while sleeping!

So why do we need to actively involve in fitness when we are anyways burning calories left right and center all day long?

There are two reasons:

1. For majority of us, we intake more calories than what we burn through our day to day activities. Fitness activities help us burn these extra calories in a more targeted way.

2. Even if we burn equal or more calories than what we intake through food, we must actively work towards utilizing the calories in the right way. That is why just cutting down on food a lot leads to malnutrition and nutrient deficiency rather than a fit body. Abnormally low calorie switches the body automatically to its emergency mode where it starts shutting down all the non-critical processes just to conserve energy. This also may lead to loss of muscles, feeling weak and tired etc.

So, assuming it's now clear why active fitness is important, next step is to figure out how to start with fitness activities. 

Fitness shouldn't be a chore; it should be a fun hobby! Find activities that make you feel excited. Whether it's dancing, cycling, hiking, weight training, martial arts, or joining a Zumba class, choose what sparks joy within you. When you enjoy what you're doing, the sweat and effort become part of an exhilarating experience rather than a dreaded obligation. If you do not have any fitness benefitting hobbies, try to start one. Initially, it might be more difficult, but once you start reaping benefits of it, things will become easier. That's how fitness become a lifelong hobby for me.

When I first started exercising, it was difficult and boring too. But soon, I started to enjoy the grind, and the benefits which came with it. Now, going to gym has become a constant part of my life and I love it a lot!

That brings us to our next point …

Consistency: The Secret Sauce

Consistency is the magic wand that turns ordinary into extraordinary. Starting your fitness journey isn't about going all-out for a week and then surrendering to the couch potato lifestyle. It's about showing up, day after day, and gradually building up momentum. Think of it as a slow and steady race where you're competing against your lazy self. 

Also, keep in mind that significant changes take time. But, every significant change only starts once step at a time. If you are serious about fitness, make fitness a non-negotiable part of your routine. Trust me, your future self will thank you!

Intermittent Fasting:

Now, let's talk about intermittent fasting, a smart approach that helps heavy eaters like me, control my urges. Intermittent fasting involves alternating periods of eating and fasting. It's like your body's own little reset button. You can start by skipping breakfast and opting for a later lunch, creating a window of fasting (typically 16-20 hours) and an eating window (4-8 hours). Not only does intermittent fasting aid in weight loss, but it also boosts your energy, improves mental clarity, and even offers potential health benefits. 

Motivation: Celebrate Victories, Big and Small

Remember, Rome wasn't built in a day, and neither will your fitness empire. Celebrate every achievement, no matter how small. And in cases where you gave in to your impulses, it is still fine. Just get back to your previous regime as soon as possible, and continue. It is always better late than never!

Stay motivated by setting realistic goals, tracking your progress, and surrounding yourself with supportive individuals who'll cheer you on.

Conclusion:

Your fitness journey is only waiting for you to begin, and you can do it I am sure!

Remember, it's not about achieving a certain physique; it's about embracing a healthier and happier lifestyle. Buckle up, enjoy the ride, and don't give up!

Until next time, stay motivated, stay active.

Cheers to a fitter you, fitter us! :)

Disclaimer: Remember to consult with a healthcare professional before making any significant changes to your diet or exercise routine. This blog post is for informational purposes only and does not constitute medical advice. Listen to your body, take it at your own pace, and stay safe throughout your fitness journey.