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Posted by on Dec 12, 2012 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 to carry on daily  physical and/or athletic activities.

So what do most people do in order to achieve such goals as listed above? Many popular beliefs that the #1 way to GET RESULTS immediately and over the long-term include the following list:

  • Exercising more and eating less
  • Exercising and eat what they like
  • Eating healthy without exercising
  • Eating huge quantities and exercising a lot

However, all of these approached are misnomers and yet are common mistakes people make in their fervent and zealous efforts to improve their physical appearance and achieve their health and fitness goals.  Instead, and according to worldwide research and studies performed by top fitness industry institutions, it’s widely recommended that exercising in accordance with your lifestyle requirements, eating healthy quantities of food in a balanced diet, and finding a healthy balance of all of your activities, is the only way to permanently reach your GOAL!  In addition, regularly maintaining this healthy lifestyle is the key to your long-term success!

Over my ten year fitness career, I have personally helped to facilitate such positive results training a number of worldwide clients who have sought my services for a variety of reasons, – ranging from a desire to improve sports specific performance; strength and conditioning training; other athletic goals;  body shaping or toning; weight reduction and fat loss; and/or simply for other health or aesthetic reasons.   With all of these varied fitness goals, one common denominator rang true for all of my clients’ successes,  – all of them achieved success with properly planned exercise regime  in combination with a proper plan of daily nutrition under the guidance of a trained fitness professional.

Different Foods Suit Different People

Different groups in exercising, diet-conscious populations have varying nutritional dietary requirements based on their different body structure, age, weight, and current level of fitness and activity requirements. One portion size/quantity does NOT fit, as previously stated; each individual will have different energy requirements based on their particular body structure and metabolism levels.  Listed below are a number of important reasons people should consider engaging in a plan of balanced and healthy eating:

  • Disease Prevention through Proper Diet – this will fall under eating for health benefit as certain vitamins minerals, fibers, photo chemicals and antioxidants are known to reduce/prevent and eliminate below conditions (High blood pressure, cholesterol, and high and low blood-sugar levels, other cardiovascular problems, Stress related medical issues, Osteoporosis etc.)
  • Rehabilitation – Certain vitamins and minerals (C, E, B, D, A, K, Iron, zinc, calcium, potassium, etc.) Proteins (whey, egg, casein) and fats(Omega 3 &6) are known to speed up your recovery (Post injury and Surgical, from other medical complications)
  • General Fitness and Appearance – This is the combination of all food groups Proteins, Fruits, Carbohydrates, Vegetables, Fats , Water taken at right time , right quantity to enhance your results for general fitness or cosmetic goals, growth and development and daily energy requirement this is the most popular reason among (Older Adults, Kids/youth , Adult men and women)
  • Sports Specific – This is 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 have to look in to key areas such as depends of the sports, Athletes playing position, structure of the person and body mass, lean mass, metabolic factors, Energy requirement, recovery aspect etc. As this will vary (Cricket, Athletics, Tennis, Rugby, Swimming, Professional Modeling etc.)

Regardless of your motivation to improve and maintain your health and fitness, it’s important to blend a number of key components into a progressive exercise plan in order to achieve your health, fitness, and aesthetic and/or physical/athletic performance goals. The combination of these basic fitness components together with an established fitness and exercise plan should include a healthy blend of the following list below.

  • Cardio Vascular & Respiratory Exercise (heart, lung and circulatory benefits)
  • Strength Training (musculoskeletal physical activity)
  • Flexibility (improve range of motion)
  • Functional Training (movement specific)
  • Rest (mental and physical)

Basic Components of Nutrition

These basic components of nutrition are crucial in order for our bodies to exist, move, and recover with proper combination can help us enhance our physical activities and/or athletic performance on a regular basis. Proper nutrition can be obtained by maintaining a balanced amount of the key three nutrient factors listed below:

  • Macro Nutrients – protein, carbohydrates, and fat combined to provide major source of energy, promoting cellular repair and restoring hormone functions and regularize metabolism.
  • Micro Nutrients – vitamins and minerals in conjunction with macro nutrients will help you achieve overall well being, health, performance, 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, as well as regulate your body temperature and to enhance cellular functions.

By blending these three nutrient factors listed above, you can increase your energy level and minimize health risks. Conversely, if you do not blend these three vital nutrients into your daily meals, then your overall health, fitness, and performance will be compromised and negatively impacted. Isolating even just one nutrient factor could even compromise your ability to achieve and expect lasting results. Whether your health and fitness goals are motivated by your desire to improve your overall health, fitness and daily diet, your physical appearance (i.e. toning and/or weight reduction), or your athletic or physical performance, it is important to establish a plan of action that incorporates an adequate amount of nutrition and regular exercise based on your individual requirements.

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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