There is no getting away from fitness. It's everywhere, from social media feeds on Instagram, Twitter, Facebook, articles in magazines, newspapers and journals, to the lunchtime chat with peers, you know everybody is jumping onto the fitness bandwagon. While there are theories and sermons from your friends and "know-it-alls" in your circle, on World Fitness Day, we talk to two fitness experts to give you a basic understanding on what works and what doesn't. Shwetambari Shetty, fitness expert at Cult and Zumba educational specialist master trainer-India and Nobin John, Founder & CEO, Fix My Nutrition answer the often misunderstood questions to make help you begin your fitness journey with ease.
How much of the body is built by workout and nutrition?
Shwetambari: I must say "right food and exercise are inseparable". To reap complete benefits of staying fit and healthy, one must give equal importance to exercises and eating clean.
Nobin: Going by my experience I would say, 80 per cent is diet and nutrition and only 20 per cent is exercise - which means you stick to a routine. But you need to understand your body first and design your meals based on the body type and your goals.
For someone who is keen on losing kilos on the weighing scale, where should one start?
Shwetambari: I can't begin to insist on the importance of eating right to lose that amount of weight. If you only exercise, you may lose around five-to-six kilos in the first two months. A lot of it will be water weight, and also because you have put your body through some workout ensuring calorie output. But after the second-month weight loss will become stagnant. And the only way to bring it down further, steadily and smartly is by eating right.
Nobin: I would say first and foremost, just get to a gym and start working out. Even if it means you only walk on the treadmill for the first week, do it. You may feel tired and sore, but you will see the results. You continue working out. Next step is to eat healthy.
How different are male and female bodies - what works for each?
Shwetambari: Exercise in general will work for both sexes, but the way it works on each body can be different because women have estrogen and men have testosterone. Due to this men have the ability to bulk up and women don't.
Nobin: I think every body is different. Based on the body type you need to understand what food works and work towards your goals.
On a meal plate which nutrient should be the hero and why?
Shwetambari: I would say protein is the hero as it's the most necessary element of a wholesome diet, it helps to keep the muscles strong and fights hunger better than other macronutrients. Your body also uses proteins to build and repair tissues. Having said that, there is no villain, as your body needs good carbs and fats for energy.
Nobin: For a lean person, carbohydrate is the hero because it helps fuel the body. But if you are a fat or an obese person then you will need lesser carbs and more of proteins.
Which are the best breakfast foods, lunch foods, snacks and dinner foods?
Shwetambari: No single diet chart will ever work for two people. But some common foods that are filled with nutrition for breakfast are a bowl of oats with almonds or a bowl of mixed fruits, eggs (with or without the yolk, depends on your body) or idli and coconut chutney. For lunch, I'd say, phulka, dal, vegetables and low fat yogurt, brown rice and fish curry (mackerel fish) or wheat pasta and vegetables. For snacking, you could opt for a salad (vegetables) or mixed fruit bowl, low fat yogurt, a small bowl of poha or idli, and green tea. For dinner, you could choose: quinoa, a salad, khichdi with vegetables, or tofu, broccoli, bean sauce with wheat pasta.
Nobin: For breakfast I'd prefer egg whites, oatmeal, peanut butter with a slice of brown bread, fresh milk or almond milk. Lunch preferably should have a little brown rice and fish. You need to reduce the carbs intake as the day progresses. For snacking almonds, nuts or a vegetable salad with lettuce, spinach and tuna work. Eat good fats like avocado. Ideally, eat your last meal by 7pm and end it with a salad.
What mistakes do Indians make when it comes to working out, nutrition and diet?
Shwetambari: For us in India exercise is a luxury and not a necessity. We believe exercise is required when we need to lose weight or when the doctors say please exercise to control your cholesterol and BP. It's a very small percentage of people that exercises for sheer health and wellness. We Indians think diet is not necessary when we exercise. We think we can eat what we want if we exercise. But that's not true. Again no fad diets on the Internet will ever work. Your diet will always need to be specific to your body. So please stop following random diets.
Nobin: People here in India blindly follow trends and diets. They need to understand that to be fit, they need to exercise and eat specifically as per the diet that's designed to suit their body.
While trying to lose weight - which foods are a total no-no and which foods are must-haves?
Shwetambari: Avoid foods high in carbohydrates such as white rice or foods with high concentrated sugars such as dried fruits. Instead you should have high fibre foods that include quinoa & nuts but you need to eat in moderation.
Nobin: The nemesis of weight loss are two very easily available foods - bread and sugar. You give up these two and see the difference. Additionally, sodium intake needs to be kept in check. Eat high fibre foods and super foods such as millets. Give up cookies, artificial colours and processed foods.
What mistakes do people make when it comes to workouts?
Shwetambari: People need to understand the components of fitness. They need to train for cardiovascular fitness, strength and flexibility with mobility. One needs a mix of these components to stay fit. For a cardio activity, you can do boxing, running, cycling, swimming and Zumba. For strength and weight training, opt for pilates, weight lifting and TRX suspension training. For mobility and flexibility practise yoga. Meditate every day for 5-10 minutes to keep your mind fit.
Nobin: I'd say don't over-complicate. An effective one-hour workout at the gym is what everyone needs. Plus expecting too much initially and trying out short cuts is a big mistake. You need to be consistent and work with the right trainers.
What have your biggest learnings been so far when it comes to diet and fitness?
Shwetambari: For many years I thought the food was not rocket science, but today I know it's hard core science. I would never follow a diet from the Internet or someone else's diet. I would do my blood test and base my diet on my deficiencies. I do my weight training regularly as I know that it will help me build muscle and muscle is the only age reversible organ in the body.
Nobin: I have learnt a lot more now about nutrition and that has been my biggest learning. We all think it's all about exercising, but that's not true. Nutrition and genetics make up 80 per cent of the body, the rest 20 per cent is achieved through workouts.