The fitness pyramid is designed on behavior change with the following stages:
Attraction: At this stage, a person incepts a desire of making changes in their lifestyle.
Inspection: Stage of thinking about the importance of being fit and gaining acceptance to change.
Initiation: At this stage the person initiates habits of improvement with occasional workouts, exploring workout and dieting application, controlled meals, emotional purchases of full body or medical checkups ,equipment’s, health supplements and weight gain / loss products etc.
Action: This stage encompasses consistent behavior of gradually moving from; practice to habit and from habit to innovative routine.
Translation: At this point, a person endures the new lifestyle for over half a year.
Commitment: New lifestyle becomes new style statement but how…
Loose or gain weight How? Measuring the target is the first step for preempted results. recording BMI & Body fat ratios is the key consideration for weight management. Weight management is based on preexisting deficiency and current health status. A balanced workout with cardio and resistance training boost the physical health and avoid splurge eating. Human have perpetual need for proteins, vitamins, minerals influenced by gender, existing health conditions and age.
Fit meal to Fit feel
Stomach is the route to effective weight loss, focusing too much on diet & workout can be stressful and disturb mental health thus eating right & right measure is the key to reduce unwanted fat. Health and fitness are a harvest of meals. There are several perceptions to health and fitness. Nutrition and metabolism play the most crucial role in health management along with hydration, rest, exercise and physical activity.
It’s extremely essential to understand the fitness track that is the digestive track. A balanced meal should be high on protein, vitamins, roughage, low carbohydrates, balanced minerals and processed food. All the nutrient we need is obtained from: Plants sources ( fungi ,roots , flowers, fruits, tubes , nuts,seeds, leafy vegetables, pulses ,whole grains, cereals, legumes, herbs, soybeans)and Animals sources (dairy products, eggs, meats both red and white, cheese and water and sunlight.
Minerals :Body needs minerals to build bones process the food to energy: boron, calcium, chromium, copper, fluoride, germanium, iodine ,iron , magnesium, manganese, molybdenum, phosphorus, potassium, selenium, silicon, sodium, sulfur, vanadium, zinc.
Hydrochloric acid/ HCL: HCl metabolizes carbohydrates, fats by stimulating the release of pancreatic enzymes and bile. It processes proteins, vitamins & minerals to activate hormones and shields the gut against bacteria. With ascending age our digestive capacity descends and reflects in diminishing HCL produced in the stomach. Symptoms like heartburn, indigestion, weak cracked finger nails, acne, nutritional mineral deficiency and colon infections bloating inconsistent stools are signs of such acid reflexes Achlorhydria (absence of HCl) and hypochlorhydria (low HCL) are common digestive problems and often managed by use of antacids, alkalizers, laxatives& digestive supplements and probiotics.
Roughage:is referred to the fibers & carbs found in plants found both in soluble & insoluble forms and lack of roughage results in obesity & gastro intestinal disorders and malnutrition.
Soluble fiber add to smooth bowel movement & insoluble fibers add bulk to excretions
Vitamins (Water& Fat Soluble) : The human body needs vitamin for the functionality of our body and all our organs. It maintains appetite, constipation, weight loss, heart, builds memory, body cells, eyes, red blood cells, skin, hair, nails eyes, fusion of insulin, lowering LDL bad cholesterol, Increasing HDL good cholesterol. Vitamins also regulate and control allergies, asthma arthritis, cardiovascular disorders, heart attacks, maintaining sex hormones, improving skin, nerves, gastro tract, stress hormone and adrenal glands. It manages core organs like liver, thymus, pancreas, spleen and nervous system.
Water-soluble Vitamin B complex (1-2-3-5-6-7-9-12 ) is not stored in body:
Vitamin B-1(Thiamine),B-2(Riboflavin) ,B-3(Niacin),B-5(Pantothenic Acid) it’s a Greek word pantos, meaning “everywhere” found in both plant and animal food,B-6(Pyridoxine),B-7 (Biotin-means life) or Vitamin H ,B- 9 (Folic Acid or Vitamin M) ,B-12 (Cobalamin) It’s found in all meats and vegetarian can get it from dairy & vegans from supplements, B15 (Pangamic Acid) is the liver guard & detoxifies effect of alcohol and all other toxins.B17 (Amygdalin) and Beta Carotene -Greek “beta” and Latin “carota” (found in carrot).
Fat-soluble Vitamin can be stored in body. These Vitamins regulate immunity, respiration, wound healing, slow down aging, maintain body tissues, muscles, tendons, bones, teeth, regulate blood pressure.It regulates blood clotting. Its converts glucose into glycogen for storage in the liver and processing essential mineral’s.
Vitamins A Is also referred to as Retinol, Vitamin C (can’t be stored in body) Is also called ascorbic acid isantioxidant, Vitamin D is a compound of Vit. D-1, D-2 and D-3. Vitamin E is made up of four tocopherols and four tocotrienols, and helps to breakdown proteins in the body.
Vitamin K (Menadione) Is also called Menadione.
Summary:Define the problem area for weight gain / loss. Identify the nutritional deficiencies, muscle and internal organ functionality in accordance to age, height, weight, bodyfat & BMI to chalk out the most appropriate plan for desired results.Channelize your efforts in the right direction with specific meal in absence of work out & harvest improved results with workout aid. Create a balance of Proteins, Vitamins, Carbs, Fats, Minerals, Roughage they all are daily essentials. Time your meals, Drink apt water to stay hydrated, sleep well to reduce calories well.
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