NEW TO THE GYM?

There’s a lot to know before you start sweating it out at that fitness centre you’ve just joined. We have some expert advice to share

Gyms can be intimidating for first timers. The unknown machines, unsaid rules and your anxiety to lose the extra kilos can leave you perplexed. Fret not! We list a few things to keep in mind to help you move in the right direction.

WHEN TO EAT

Consume a mix of carbs and protein two to three hours before the workout session. Have oats, whey protein, a bowl of nuts or fruits. “Protein will help in building muscle whereas carbohydrates will generate energy for exercise,” says nutritionist Manisha Mehta. Eat a banana an hour before your workout, or drink a glass of coconut water if eating pre-workout makes you uncomfortable. Stay hydrated throughout your workout, as it catalyses the weight loss. However eating within 15 mintues to one hour after the workout is crucial. “Eat within 30 minutes of workout for proper recovery. Aim for 15-20gm protein, from either an egg and a glass of milk or a cup of boiled chana with a bowl of yoghurt,” says nutritionist Lovneet Batra. Begin by eating a fruit to recover instant energy, followed by protein.

BEST TIME AND WORKOUT

This depends on your capacity and the zeal to lose weight. However, when you start, make sure your heart rate is high and don’t let it dip. “The heart should beat faster than normal to get the desired results,” says Mehta. Nutritionist Batra adds that a 45- to 60-minute cardio daily, and strength training — 2-3 times a week — is good for beginners. Fitness expert Ashish Gupta, however, advises that first-timers should avoid excess workout initially. “Follow what the trainer tells you. Excess might cause cramps and muscle pulls,” he says.

THE RIGHT FOOTWEAR

We often forget the basics. The right shoes are important. “One must wear comfortable and well-fitted shoes — not big, not small. They should be able to withhold the impact from your workout,” says Mehta. If you’re jogging or running too much, then, special running shoes must be worn, as they would absorb the jerks better. Casual sneakers or oxfords are definitely not the right pick. Last but not the least, wear cotton socks as they help absorb the sweat so that your feet are not slippery, and helps prevent the shoes from bad odour.

BALANCING WORKOUT AND DIET

Exercising five days a week with a good amount of rest for the body to recover is best. “Alternate days of cardio, weights and strength training. Strength training helps increase the stamina of the body and keeps the heart healthy,” says Mehta. However, balancing your workout with the right diet is equally important. “It’s not about starving your body for more weight loss, but fuelling it well to prepare for good workout intensity,” says Batra.

KNOW YOUR BODY

It is important to understand your body well, and know its health before hitting the gym. “Get your BMI (Body Mass Index) checked and go for a blood test because exercise and diet alterations must only be made keeping that in mind,” says Gupta. It is also important to know your body’s water retention and fat percentage to plan the workouts better.

Here’s the thing — the more fat you consume, the oilier your skin gets. The body attempts to eliminate toxins, fats and oils through the pores of our skin. Reduce the intake of fatty food, and you’ll see dramatic changes in the health of your skin. Acne is common in teens due to hormonal changes at puberty. Skin problems such as acne and eczema respond well to a programme of diet, herbs and vitamins. Some key skin vitamins are listed below: Vitamin A: It’s a powerful vitamin for acne and hormone stability. But if you’re planning a baby, avoid vit A supplements, as high doses can cause foetal defects. Vit A is a potent infection fighter and helps boost immunity. Zinc: It’s critical to maintain healthy skin and for healthy functioning of our immune system. Refined foods and excessive consumption of non-veg food depletes the body of zinc. Zinc is useful in controlling acne, eczema, frequent colds and blood sugar imbalances. When you are under physical or emotional stress, you tend to have zinc deficiency. This may be one of the reasons why you are more prone to acne when under stress. Natural sources of zinc include pumpkin seeds, sunflower seeds, almonds, sesame seeds. You can take supplements of zinc sulphate or zinc picolinate. Vitamin C :Itisso fundamental to our health that there is possibly no condition which does not improve with vitamin C. When taken in high doses of 1,000 mg or more, it adds a translucent glow to your skin. It’s helpful in conditions such as common cold, asthma, allergies, high blood pressure to cancer. It helps preserve collagen, thus preventing or delaying wrinkle formation. Natural sources include guava, capsicum, oranges, sour lime, sweet lime, green tea and most raw fruits and raw vegetables. The benefit of consuming fresh juices is that they contain the entire family of C-complex which has more effect than when taken in the synthetic form. Smile: In addition to correcting diet and taking vitamins, it is important to wear a smile on your face for most of the day. It helps to control stress and makes you glow from within... I’ve never seen a smiling face that was not beautiful! Anjali Mukerjee, nutritionist

FLU, COMMON COLD, SKIN INFECTIONS, AND PROBLEMS RELATED TO DIGESTION ARE COMMON AROUND THIS TIME

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