Basics Of Fitness

Hi all, I am Kohei who's have been weight lifting over 15 years, playing soccer over 20 years, and competing in physique competition over 3 years.
I am going to write down about Basic Of Fitness in order to help people who wants to know what to do for achieving their fitness goal. This article is good for people who wants to improve appearance by making changes for exercise or eating habits.
Nowadays there are tons of tips and approaches for fitness activity and nutrients, but small techniques comes only after basics. I unfortunately see some of my friends does things wrongly, so let's understand basics together in this article and have better fitness lifestyle and achieve to your goal!!

Mechanism of weight loss and gain

Weight loss and weight gain are complex processes that involve several factors, including diet, exercise, hormones, and genetics. But I am writing down basic of it.

1. Mechanism of weight loss: When you consume fewer calories than your body burns, you create a calorie deficit, which can lead to weight loss. This can be achieved through a combination of diet and exercise. When you consume fewer calories, your body turns to stored fat for energy, leading to a reduction in body fat. In addition, exercise can help increase the number of calories you burn, leading to a greater calorie deficit and further weight loss. Hormones also play a role in weight loss, with hormones like insulin and leptin affecting hunger, metabolism, and fat storage.

   1. Mechanism of weight gain: When you consume more calories than your body burns, you create a calorie surplus, which can lead to weight gain. This can be caused by consuming too much food, consuming too many high-calorie foods, or not getting enough physical activity. When you consume more calories than your body needs, the excess calories are stored as fat, leading to an increase in body fat. Hormones also play a role in weight gain, with hormones like insulin and cortisol affecting hunger, metabolism, and fat storage.

Macro nutrients

I must say that nutrients control is the MOST IMPORTANT part of weight control, so please read it carefully and remember them!
The three basic macronutrients that are essential for human health are carbohydrates, proteins, and fats.

Carbohydrates are the body's primary source of energy. They are found in foods such as bread, rice, pasta, fruits, and vegetables. There are two main types of carbohydrates: simple carbohydrates, which include sugars like glucose and fructose, and complex carbohydrates, which include starches and fiber.
Proteins are the building blocks of the body. They are found in foods such as meat, fish, poultry, eggs, and beans. Proteins are made up of amino acids, which are essential for repairing and building tissues, as well as for making hormones and enzymes.
Fats, also known as lipids, are important for energy storage and insulation. They are found in foods such as oils, nuts, seeds, and butter. There are different types of fats, including saturated, unsaturated, and trans fats. Saturated and trans fats can raise cholesterol levels and increase the risk of heart disease, while unsaturated fats, particularly omega-3 fatty acids, have been linked to a lower risk of heart disease.

You now understand that all these three essential nutrients has important functions. Nowadays there are many approaches for weight loss and gains such as low carb diet, ketogenic diet, intermediate diet, high protein diets etc. But there is NO WAY that you can achieve your goal without basics, so PLEASE  KEEP IN YOUR MIND this basics.

Kind of exercises

There are many kinds of exercises such as cardio, strength, flexibility, functional and HIIT trainings. But simply we can categorize into only 2 categories.

Aerobic exercise: Good for burning calories
Aerobic exercise, also known as cardio, is a type of exercise that is performed at a moderate intensity for an extended period of time. Examples of aerobic exercise include jogging, cycling, swimming, and dancing. Aerobic exercise uses oxygen to produce energy and can improve cardiovascular health, endurance, and help burn calories.
Anaerobic exercise: Good for increasing basic metabolism
Anaerobic exercise is a type of exercise that is performed at a high intensity for a short period of time. Examples of anaerobic exercise include weightlifting, sprinting, and high-intensity interval training (HIIT). Anaerobic exercise uses energy sources that do not require oxygen and can improve muscular strength, power, and speed.

You can imagine marathon runner and 100m sprinter, their body is completely different its because of this aerobic and anaerobic differences.

How should you set your goal and plan?

First let's visualize type of body you want to be by having picture of ideal person. It can be picking actor, model whoever you want to be. I was picking Cristiano Ronaldo when I initially started my diet plan.
Often people care about body weight and body fat%, but no one cares about your numbers at all!! So set your goal by visual.
Once you know ideal goal, then we can analyze your current situation, gap to goal, creating plans.

1. Assess your current situation: Before you make any changes, it's important to understand what you're currently eating and exercises. Keep a food diary for a few days to track your meals and snacks, and use an online tool or app to analyze your nutrient intake. This will help you identify any areas where you need to make changes. Also please analyze your weekly activities for every anerobic and aerobic activities.

2. Choose a diet plan:  Choose a diet plan that aligns with your goals and preferences. It's important to choose a plan that you can stick to in the long term, rather than one that you'll abandon after a few weeks. I can't share all the details here since plan is depends on person, but you need to make deficit of 7,200kcal in order to loose 1kg of body fat. And often it's said that loosing more than 500kcal per day is risking to loose muscle. I recommend you to get consultation from expert who knows to set goal properly.

3. Make a meal plan: Once you have chosen a diet plan, create a meal plan for the week ahead. This will help you stay on track and avoid impulse decisions when it comes to food. Make sure your meals are balanced and include a variety of macronutrients and micronutrients.

4. Make a workout plan: Achieving your fitness goal is combination of how much you exercise and how much you eat, so let's make workout plan. You shall have both approaches of aerobic and anerobic workouts. Aerobic is good for burning calories, and anaerobic is good for building muscle which you can increase basic metabolism. Meaning of increasing basic metabolism is you burn more without doing anything which you can have sustainable healthy life style.

5. Monitor your progress: Keep track of your progress for food and exercise towards your goals, and adjust your diet plan as needed. Celebrate your successes along the way, and don't be too hard on yourself if you slip up. Remember, making sustainable changes to your diet is a marathon, not a sprint.
   
   

Good luck for achieving your goal^^