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Posted by on Dec 12, 2020 in Exercising, Nutrition | 0 comments

Exercise or Food?

Exercise or Food?

This is a global issue among many fitness-seeking, diet-conscious people who are trying to be healthy, look good, prevent disease, lose weight (reduce fat), and carry on daily physical and/or athletic activities. So what do most people do in order to achieve the goals listed above?

Many popular beliefs about the best way to get results quickly and long-term include the following:

• Increase carbs and protein in the diet to “keep your metabolism high”

• Eat six small meals per day instead of three large ones for constant energy supply

• Replace refined carbohydrates with whole grains, fruits, and vegetables for an overall healthier diet. What is the evidence that people who practice these behaviors are more likely to have better long-term weight and health management?

People who ate whole-grain foods like brown rice and whole wheat bread rather than refined carbohydrates such as white bread and pasta lost on average about 20 pounds more. People who consumed double the amount of fiber had a 22% lower risk of dying from any cause.

A diet high in fruits and vegetables but low in processed foods like white bread and pasta was associated with a reduced risk for colorectal cancer. In general, the diet that was most associated with a lower risk for colorectal cancer was one that included at least one portion of fruits and vegetables daily and an overall healthy diet.

The vegan diet showed the strongest link. However, a vegetarian diet alone did not seem to be associated with reduced risk. The researchers say those who followed strict vegan, vegetarian, or semi-vegetarian diets showed a lower risk of developing type 2 diabetes, cancer, and other diseases. In contrast, those who ate fish and poultry or red meat showed a higher risk of developing the disease.

All of these quick fixes and social media trends are common mistakes that people make when they are trying hard to improve their looks and reach their health and fitness goals. Instead, research and studies done by top fitness and medical institutions around the world show that the only way to reach your goal for good is to exercise according to your lifestyle needs, eat a balanced diet with healthy amounts of food, and find a healthy balance between all of your activities. In addition, regularly maintaining this healthy lifestyle is the key to your long-term success! This is the only way to achieve lasting results.

In my 24-year career as a fitness trainer and strength and conditioning coach, I’ve helped a number of clients around the world get results. These clients came to me for a variety of reasons, such as to improve their sports performance, strength, and conditioning, reach other athletic goals, shape or tone their bodies, lose weight and fat, or for other health or aesthetic reasons. With all of these different fitness goals, there was one thing that all of my clients’ successes had in common: a well-planned exercise program and a well-planned daily diet, in conjunction with health care/medical professionals.

Several studies have shown that diet and exercise are the best ways to fight chronic conditions like obesity, diabetes, heart disease, and others. Unfortunately, all too often, people fall into the trap of believing that they can lose weight by making poor food choices and not exercising or vice versa

Different foods suit different people.

Different groups of people who work out and watch what they eat have different nutritional needs based on their body types, gender, age, DNA, blood work, weights, and current levels of fitness and activity.

Proper nutrition is a key component of living a healthy lifestyle.

Eating the right amount of calories and nutrients for your customized body will help you maintain energy levels, stay strong, improve your sports performance, and promote weight loss. Sometimes it can be difficult to know what types of food to eat or when to eat them. However, if you can identify which type of dieter you are then it becomes easier to plan a nutritious diet for yourself

As previously stated, one portion size or quantity does not fit all; each person will have different energy requirements based on their body structure, activity level, and metabolism levels. Here are a few important reasons why people should think about getting on a balanced and healthy eating plan:

To maintain a healthy weight: According to the American Heart Association, when people consume too many calories, this leads to weight gain, which is a risk factor for heart disease and other health problems. A bad diet can make you gain weight, have trouble controlling your blood sugar, have high cholesterol levels, and have high blood pressure. A healthy diet has the carbs, proteins, and fats that a person usually needs, as well as the other nutrients.

Studies have shown that not having enough quality food in your diet can lead to a lack of energy, difficulty concentrating, and even a weakened immune system.

12 Points to Consider: 

  1. Prevention Through Proper Diet: This falls under eating for health benefits because certain vitamins, minerals, fibers, phytochemicals, and antioxidants have been shown to reduce/prevent and eliminate the following conditions: high blood pressure, high cholesterol, high and low blood sugar levels, other cardio-vascular problems, stress-related medical issues, osteoporosis, and so on. There are plenty of food  that can be eaten to prevent and/or eliminate these conditions. For example: nuts, grains, fruits, vegetables, beans and legumes (all types), olive oil-rich foods, seafood and fish oil-rich foods.
  2. Maintenance Through Diet: The maintenance of health depends on keeping the diet balanced. This is done by eating the right amount of foods with a variety of nutrients in order for all areas of the body to function properly including your brain
  3. Disease and Health Conditions: This falls under eating for health benefits because certain vitamins, minerals, fibers, phytochemicals, and antioxidants have been shown to reduce/prevent and eliminate cancer and other chronic diseases such as Alzheimer’s disease. , heart disease, and diabetes.
  4. Weight & Fat Loss: The consumption of certain fruits and vegetables helps reduce body weight, which in turn helps reduce the risk of chronic diseases such as diabetes, heart disease, and cancer.

      5. Rehabilitation is a process that speeds up the healing of wounds and helps to return injured muscles to their original state. It can be done with or without the use of medications.

The human body is resilient, and it has the ability to heal itself. But in order to do so, it needs time, adequate medical treatment, and the right nutrients. The body needs proteins, vitamins, and minerals to stay healthy.

It is not uncommon for people to abuse their bodies with drugs, alcohol, or other toxic substances. Without a healthy way of life, the body can’t heal itself from all the stress it goes through every day.

The human body is not able to heal itself from the many stresses it faces on a daily basis without a healthy lifestyle. Your immune system can be weakened by drugs, alcohol, and other harmful substances. This can lead to a number of health problems. Read our oxidative stresshttps://strengthattack.com/oxidative-stress-injured-sick-or-demotivated/

The human body needs proteins, vitamins, and minerals in order to maintain its strength and heal from both chronic and acute illnesses. A healthy diet will help your body heal faster and more efficiently.

6.General Fitness and Appearance: This is the combination of all food groups: proteins, fruits, carbohydrates, vegetables, fats, and water taken at the right time and in the right quantity to enhance your results for general fitness or cosmetic goals, growth and development, and daily energy requirements. This is the most popular reason among older adults, kids and youth, and adult men and women.

7. Sports nutrition: This is called performance nutrition. This is to manipulate all food and hydration in order to enhance your sports performance and recovery. Before one could decide on this, one would have to look into key areas such as the sport, the athlete’s playing position, the structure of the person and body mass, lean mass, metabolic factors, energy requirement, the recovery aspect, etc. Because this varies (Combat Sports, Golf, Tennis, Rugby, Swimming, Professional Modeling),

8. Athletic Performance: This is nutrition for endurance athletes such as runners, bikers, and rowers. The goal would be to maximize performance by fueling properly and hydrating in order to increase energy expenditure and decrease energy intake. There would also be an emphasis on recovery in order to reduce soreness, fatigue, damage from training, etc., If you take a Tennis player or combat sports athlete requirements are totally different as its intermittent bouts of energy, weight class etc.

9. Active recovery is a new way to boost recovery for athletes and non-athletes alike. Active recovery is rest in motion. This means that you can continue your workout routine and engage in light exercise without taking a break. By doing so, your body will be able to recover faster by utilizing the rest period as an active one with proper nutrition

10 Rehabilitation: Certain vitamins and minerals (C, E, B, D, A, K, iron, zinc, calcium, potassium, etc.), proteins (whey, egg, casein), and fats (Omega 3 and 6) have been shown to hasten recovery (post-injury, post-surgical, and from other medical complications).

11. Growth and Development: This is the combination of all food groups: proteins, carbohydrates, vegetables, and fruits, taken at the right time and in the right quantity to enhance your results for growth or development. This is one of the most popular reasons among kids and youths.

12.Health: A combination of all food groups that addresses all nutritional needs related to health This includes vitamins, minerals, calories, energy needs, water requirements, protein, amino acids, and other nutrients. For example, an apple provides vitamin C and a variety of minerals such as potassium, magnesium, iron, copper, and manganese. Read our blog on miracle supplement :https://strengthattack.com/miracle-supplements-oh-yeah-hmm/

No matter why you want to improve and keep up your health, sports, and fitness, it’s important to combine a few key elements into a progressive exercise plan to reach your health, fitness, appearance, and/or physical or athletic performance goals.

The first step to achieving health and fitness goals is to create a progressive exercise plan. The key components to consider when designing your plan are physical needs, fitness level, time available, budget, and personal preference.

The combination of these basic fitness components with an established fitness and exercise plan should include a healthy blend of the items on the following list: cardiovascular and respiratory exercise (heart, lung, and circulatory benefits); strength training (musculoskeletal physical activity); flexibility (improved range of motion); functional training (movement-based); and rest (mental and physical). Read our blog :

Basic components of nutrition

These basic components of nutrition are crucial in order for our bodies to exist, move, and recover. When used together in the right way, they can help us improve our regular physical activities and/or athletic performance. . In order to maintain a balanced diet, it is important to consume each of these components at a consistent rate and in the right amounts throughout the day.

For example, we should consider having a breakfast with high protein, moderate carbohydrate, and low fat.

Lunch: high protein, moderate carbohydrate, and low fat. 

Dinner: low protein, moderate carbohydrate, and low fat. 

Note: Individual requirement may vary

Getting the right nutrition means getting the right amount of the most important nutrients: iron, oxygen, carbohydrates, and, of course, water and protein as well.

Iron is an essential component that helps keep our red blood cells healthy and regulates the amount of oxygen in our bodies. Iron is present in most meats and vegetables; however, iron can also be found in non-meat sources, such as legumes, nuts, and fortified grains. Foods rich in iron include red meat, poultry, whole-grain breads and cereals, dark green vegetables like spinach and kale, dried fruits like raisins and apricots, blackstrap molasses (a type of syrup made from sugar cane with a high concentration of iron), beef liver, and eggs. eggs.

These are the essentials of life:

  • Macronutrients—protein, carbohydrates, and fat—combined to provide a major source of energy, promote cellular repair, restore hormone functions, and regularize metabolism.
  • Micronutrients: vitamins and minerals in conjunction with macronutrients will help you achieve overall well-being, health, performance, and cosmetic goals; aid in nerve conduction; improve muscle contractions; and maintain electrolyte balances.
  • Water: proper water consumption helps you maintain adequate blood levels, transport nutrients throughout your body, regulate your body temperature, and enhance cellular functions.

By combining these nutrient factors, you can give yourself more energy and reduce your health risks. On the other hand, if you don’t include these important nutrients in your daily meals, your health, fitness, and sports performance will all be hampered.

Isolating even one nutrient factor could compromise your ability to achieve and expect lasting results. Whether you want to improve your overall health, fitness, and daily diet, your physical appearance (by shaping and/or losing weight), or your athletic or physical performance, it is important to make a plan that includes the right amount of nutrition and regular exercise tailored to you.

A nutrient plan might include the following: eating whole, natural meals. eating more vegetables, fruit, and whole grains; drinking more water and other beverages with nutrients like electrolytes (salts); and, last but not least, making sure that you are getting enough protein for your health, fitness, and sports goals.

Maintain a healthy balance by combining exercise and food!

Ranil Harshana (11 Posts)

Ranil Harshana,BS,DFN, CPT, CGFT, PES, CES, CSSC, SET,SSN, FTS, MMASC,(USA),REIKII(Level 2), KAPAP(Level 2) is the founder and creator of TennisBPM(R) (Body Performance Matrix) and www.LiveFitOnline.com with over 20 years experience in Personal Training, High Performance , conducting seminars , workshops, celebrity clients,Olympic/Paralympic athletes, Corporate clients, educating and training Coaches,Trainers & Athletes in Tennis, Combat sports, Martial arts, Baseball,Cricket, Athletics & Extreme Sports


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