“My day is just 23 hours long. One hour is for exercise! You will only be able to exercise regularly if you keep this mantra in mind,” says Dr Ravi Andrews.
Here are some strategies he employs to ensure he manages to find this crucial hour.
“I prefer to exercise in a location close to my workplace — not close to my home — this helps me save travel time,” says the 57-year-old adding the reason behind it. “If your workplace has a gym, go straight there after work. If not, join a gym close to your workplace. This means your gym gear should go with you to work. If you think you will go home, change, and then go to the gym, there is a high likelihood of staying put at home and missing the gym,” he says.
Home gym an absolute no-no
Only highly motivated individuals or those whose livelihood depends on fitness, appearance, or celebrity status can sustain this, says the Dr adding, “Most of us will end up using the treadmill at home to dry clothes, as well as dumbbells as paper weights!”
Club gym with another pleasurable activity
He likes to listen to music or watch movie while on the treadmill or exercising. “From a professional perspective, think of all you have worked on that day and plan what you are going to do the next day. While our body is exercising on autopilot, our mind should be active on other important things,” he says.
A balanced diet!
Always remember, one can never outrun a harmful diet. So no matter how much you exercise, if your diet is not appropriate, you will never reach your fitness goals. For him, the ideal diet should have 60% carbohydrates, 30% protein, and 10% fat. “If I am into muscle building, I increase my protein intake to 40-50%. Always take natural protein (animal protein like egg whites, chicken, fish, and meat, or vegetable protein like dals and dairy products). I avoid using protein supplements because they contain creatine and can damage your kidneys, as well as preservatives,” says the reputed Nephrologist. “I always make it a point to reduce intake of the three dangerous whites — salt, sugar, and rice. “Drink at least 12–15 glasses of liquid—mostly water—per day, or 2.5 to 3 litres. And increase by half a liter, if I perspire heavily or have exercised extensively,” he says adding, “During meals, I reserve space for at least 2–3 glasses of water; it makes me eat less and also helps achieve my daily water intake targets.”
KEEP IT SIMPLE
Targeting 4 meals a day or 6 small meals per day is unrealistic and not sustainable. “I keep it simple and do not try food fads like Atkin’s Diet, Keto Diet, Intermittent Fasting Diets, etc.—they are dangerous and unsustainable over the long run,” says the doctor.
