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Fitness Tips
A correct diet, systematic physical training (weight training here), de-
stressing and selflessness are the keys to keep the fires burning, bright
and strong.
1.· Food provides the body with protein (carbon dioxide, oxygen, hydrogen,
and sulphur), carbohydrates and fats which are essential requirements
of a balanced diet.
2· Next to water, protein is most essential for muscle-cell build up and
maintenance. Therefore, it is of paramount importance to provide the
body with proteins so it can repair tissue cells, which are broken down
during weight training, build new cells and fortify your immune system.
Whey, eggs, soya, milk, nuts and lentils provide protein.
3· Carbohydrates are the body's preferred source of energy. Bread, beans,
rice, pasta, cereals and vegetables should be supplied to the body.
Fat is not innately bad. However, as fat is more difficult to digest, it
actually saps the body's energy levels. Therefore, one must minimize
intake to optimize performance.
4· Water is the spirit of life. Drink at least four litres a day.
5· Eat several small meals a day, instead of three large meals. Not much gets
stored by way of calories and digestion is simple and quick.
6· Eat protein to gain lean fat muscle.
Physical training tips:
Do not start a programme without warming up.
· Do chest, shoulder and triceps on day one, back and biceps on day
two, hips and calves on day three. Then take a day off. Start again.
This will not allow any muscle part to deteriorate while you concentrate
on another, as each body part gets its share of training.
· Vary your programme every three months. Do not let your body get
immune to a routine. Then you will get no results.
· Train hard, not long.
· Avoid distractions. Devote your allotted time to training.
· Focus on form, not weight.
· Take the advice of trained people to work out because body maintenance is a
science and not everyone is a scientist