Principles of Fitness and Health -
Practical Tips to optimize results

The general public is completely overwhelmed by the sheer array of resources on the principles of fitness, not to mention training philsohpies. It is difficult to separate fact from opinion and truths from untruths.

The health and fitness industry is huge, and there are techniques and approaches for all kinds of physical activities - sport and recreational. As I often repeat, inform yourself by reading as widely as possible and consult various different resources. Only that way can you know and understand health and fitness and make an educated decision on which services are of importance and pertinence to you.

Remember, what has worked for some, may not necessarily work for me or for you.

WHICH PRINCIPLES OF FITNESS WILL YOU FIND HERE?

This page aims to be a useful interface in bringing you both factual information from my first-hand experience, as well as that which is widely accepted and used in the industry today regarding the principles of fitness. I will not attempt to pull the wool over your eyes - while the information and advice presented here is intended to be useful and of objective value, it is by no means absolute or complete.

TRAINING

When is the best time of the day to train?

Some people like to train first thing in the morning; others may not be "early-birds" and feel more up-to-it later in the day. There are pros and cons with both options, but it really depends on the individual and when he or she feels stronger, or has more time.

I prefer to do my exercise first thing in the morning on an empty stomach. I believe this part of the day is ideal because one uses predominantly fat stores for energy rather than ingested food. Another advantage of working out in the morning is that the rest of my day and evening is free for relaxation with my family or for any other purpose or activity.

Most important though is that your physical fitness program fits with your particular energy levels and lifestyle.

NUTRITION

Nutrition timing

Regardless of when one trains, for optimal results, one should aim to work out no sooner than two hours after the last meal and ensure that a post-workout meal is ingested between a half-hour to an hour after training. I already know that if I wait any longer than an hour, I begin to feel myself going into starvation mode, where I know my metabolism is slowing down.

It is here that the body is forced to call on its own muscles for nutrition - an avoidable "own-goal" which will surely sabotage any progress. Post-workout meals are critical in offsetting "catabolism" or muscle-breakdown (remember, less muscle means a slower metabolism and more fat).

But what if you feel "famished", your stomach is growling, and your workout commences in a half-hour?

Grab a a small and easily digestible pre-workout snack that won't interrupt your system too much. Ideal options: a banana or a small tub (125 g / 4.5 oz) of yoghurt. Energy bars are also useful in this situation but beware of the contents and calorie content. With a workout looming, don't give your body too much to digest - aim for around 100 calories max.

LIFESTYLE

Healthy living

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