- AGE- age difference counts, because the older one gets,the slower the metabolism, though its never too late to start living a fit and healthy life, but the earlier the better.
- GENDER - Men and women are far from equal when it comes to physical fitness,as exercise program differs, so is the body fat. Men should not drop below 3% or more than 20% fat,while women should not drop below 11% or more than 30% fat, with different levels of strenght so must the fitness goals.
- BODY TYPE - This can affect the kind of workout activity one can engage in.
- Ectomorphs characterized by delicate build and low fat level, high metabolism and a small amount of muscle mass, and muscle size are suited endurance athletics but might find it difficult to gain weight and muscle.
- Mesomorphs medium to large build, low to medium body fat,a medium to high metabolism and large amount of muscle mass and size, can aim for power athletics and tend to have no trouble gaining and losing weight.
- Endomorphs large build,has a high percentage of body fat and under developed muscles that can be developed with relative ease. Though a slow metabolism makes losing weight difficult.
- TIME - the amount of time available to achieve a goal is very important,this is what is have to keep in mind before you start. "procrastination is a disease"
- EFFORT - The goals you aim to accomplish do bear a direct relation to the amount of effort you put in. "no pain no gain"
- COMMITMENT- The ability to create time out of a tight schedule is all the commitment you need, consistency too also counts.
There are some factors to
consider when setting up goals , when you know these factors, its easier to
setup realistic goals. This can be categorized into physical
conditions and variables.
PHYISICAL CONDITIONS
Each one of us has our own genetic makeup that we have inherited from our parents and our ancestors.
We have all seen how some friends can eat anything and seem to stay slim yet others just look at food and put on weight.
It is important at the beginning of planning a diet to realise that our genetics will play a part in what and how much of certain foods we will need.
Take a look at the three main body types to choose the correct ratio of Carb - Protein - Fat for you.
I hope from the above diagram it is clear that the needs of protein is almost the same for all body types as this is to maintain the bones, muscles and hard tissues. This is normally in the range of 60 to 100g per day as per your ideal bodyweight.
Fats become the primary energy source and are normally double the amount of protein depending on the amount of exercise or how active your lifestyle is.
Carbs are the main factor that needs to be limited strictly if you have a body type that tends to put weight on easily.
If you are currently overweight it would be best to limit your carb intake to 30g or below especially for the first 1 or 2 months to allow your metabolism to adjust and convert to effectively using fat as an energy source.
When your body has returned to your genetic body type you will still need to stick to the nutrition ratio for you.
YOUR VARIABLES
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