must keep their fat mass down by avoiding fatty foods and
committing themselves to never skip a meal and eat carbohydrate,
protein balanced meals to preserve and build muscle mass.
principle is to ensure that you choose to eat more Fiber foods.
Choose whole wheat bread instead of white maida bread. Choose
Tandoori (atta) roti or phulka (dry chapatti) instead
of maida naan, maida parota, rice or pasta. Whole wheat pasta
instead of white pasta. Eat pulses - channna, rajma, moong
sprouts, baked beans, etc., when ever available. Eat plenty
of raw salad with both lunch and dinner. Try to eat fresh
whole fruits - apples, oranges, musambi, pomegranate etc.,
instead of juices daily. Fiber makes your body work harder
to digest the food and this helps to burn excess fat in your
body. Secondly when you eat a salad with your meal if the
meal contains 10gms oil for cooking the salad will see that
the whole 10gms fat is not allowed to be absorbed into your
body. The fiber hinders fat absorption.
factor is exercise. We have observed that cardiovascular exercise
like regular walking or jogging for 20-30 minutes, 6-7 days
a week is the most efficient way to burn fat and tone and
build muscle. When you walk or jog you exercise 90-95% of
the 500 odd muscles in your body all together. This helps
in overall muscle building regularly. We would advice those
of you who have a regular workout planned at the gym to try
and do an additional 20 minutes brisk walk or slow jog at
a separate time in the days, on all days except match, tournament
or event days (or include a 20 minute treadmill session at
the gym daily). We have seen that this keeps the BMR (Basal
Metabolic Rate) high, the oxygen and fuel capacity of cells
high and the lungs also become strong. This improves your
total performance tremendously.
not the least is water. All Sports people must measure and
drink 3-4 liters water daily. When you don’t water a
plant sufficiently it droops. When we don’t drink sufficient
water our bodies, muscles etc., are drooping and slow. From
the blinking of our eyelids to all
muscle movements, throughout the day, will be slow and sluggish.
If you drink plenty of water you will be alert and quick and
muscles will move fast and burn excess fat in the body. Also
research shows that mental concentration and calculations
– which is a vital part of sport is far more efficient
when the body is fully hydrated (watered).
Those who want
to gain weight must also be conscious of a good body composition.
Please note the biggest miss conception in weight gain efforts
is to eat lots of butter, ghee, cream, chocolates, icecream
and fatty foods. You will only build more and more fat cells.
We recommend that you concentrate on building muscle and tissue
so here are some guidelines.
First and foremost
you too must make a commitment never to skip meals. Many thin
people rush out for training etc., with just a glass of milk.
Some when tense about an event, skip breakfast or lunch. Often
you eat a heavy snack at 6pm and then skip dinner. This is
very, very harmful.
meal and snack is important for you. Again every meal must
be a properly balanced carbohydrate and protein combined meal.
Thirdly you must
consciously cut down fat intake and increase the intake of
the carbohydrate and protein food e.g. If you are eating only
one cup rice with half cup dhal plus 2 tsp ghee, you must
completely cut out the ghee but try to eat 1 and a half or
2 cups rice with 1 cup dhal. Reduce butter on bread, ghee
on chapatti and eat more slices or more numbers of chapatti.
Also increase milk intake to about 3-4 glass daily and eat
as much fruits as you can. Plenty of dhal at both meals and
an egg daily is also recommended.
not the least however balanced your food may be if you tend
to eat the heaviest meal of the day at night, it has a greater
tendency to deposit as fat when you sleep. We recommend a
40% food intake of bed milk, breakfast and 11am fruit. 40%
food at lunch, tea and 6pm fruit and only 20% at dinner. The
world today follows 10% breakfast, 20% lunch and 70% dinner,
most of this 70% becomes fat. This is very dangerous and destructive
to your body.