9X5 Fit Body

Introduction – Wellness and Fitness

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Wellness and fitness are vast topics by itself. Let’s start with basics of Wellness and Fitness and then narrow down on what we would be focusing on this account.

As they say – the holy trinity of wellness comprises of

  1. Mind (Mental health)
  2. Spirit (Spiritual health) and
  3. Body (Physical health)

For our posts in this account, the focus is going to be how we can achieve “Physical Health/Fitness” in our busy 9×5 life (moving from 9X5 to 9X5fit).

Physical fitness itself comprises of 5 fundamentals : Muscular Strength, Muscular Endurance, Cardio Vascular/Aerobic Strength, Flexibility and Body Composition. I would be sharing more of my journey with you and would encourage you to keep it as a discussion forum and

  • Share your learning
  • Discuss our queries
  • Tag friends, colleagues, family members and even acquaintances who can benefit from this…

So, lets get started?

Final

Wellness and fitness are vast topics by itself. Let’s start with basics of Wellness and Fitness and then narrow down on what we would be focusing on this account.

As they say – the holy trinity of wellness comprises of

  1. Mind (Mental health)
  2. Spirit (Spiritual health) and
  3. Body (Physical health)

For our posts in this account (9X5fit), the focus is going to be how we can achieve “Physical Health/Fitness” in our busy #9×5 life (moving from 9X5 to 9X5fit).

Physical fitness itself comprises of 5 fundamentals : Muscular Strength, Muscular Endurance, Cardio Vascular/Aerobic Strength, Flexibility and Body Composition. I would be sharing more of my journey with you and would encourage you to keep it as a discussion forum and

–             Share your learning

–             Discuss our queries

–             Tag friends, colleagues, family

members and even acquaintances who can benefit from this…

So, lets get started?

#9x5fit #9X5fundamentals #9X5attitude #9X5nutrition #9X5training #corporatefitness #fitcorporate #busybutfit #training #nutrition #fundamentals #health #fitness #fitnessmotivation #fitnessjourney #fitandsuccessful #fitmindfitbody

9X5fit attitude

9X5fit nutrition

9X5fit Training

  • 10th Oct – Attitude Fundamental

Why you want to get fit?

Answering “Why we aren’t” fit is generally easy. Most of the time we justify it because we have a demanding 9X5 job and then other life commitments. That’s if you want to get fit – it’s important to start with “Why you want to be fit”. Because when why is clear, how is easy!

So – why do you want to get fit? We all need to find our “why” which has to be stronger than our excuses, if we want to achieve the level of fitness our body is capable of

….

So, what is your why? Comment below

#9X5fitattitude, #9X5fit,

  • 11th Oct – Nutrition Fundamental

Do you understand Calories?

Management guru Peter Drucker famously said, “If you can’t measure it, you can’t manage it.” If you don’t measure, then how do you know how you are doing? How do you know if you are doing well? Or poorly?

Well, no matter what your “Fitness Goal” is, your diet (Quality Calories) is going to the foundation for the same. We are going to keep it simple and basic

Energy IN same as Energy OUT // Bodyweight Maintenance // Energy Balance

Energy IN more than Energy OUT // Bodyweight Gain // Positive Energy Balance

Energy IN less that Energy OUT // Bodyweight Reduction // Negative Energy Balance

So, do you know

  1. What are you trying to achieve as your “fitness goal”?
  2. What is your calories intake and what should be your calorie intake?
  3. Is one and two aligned?

Let’s start measuring! Tell me what is your fitness goal and how many calories are you consuming daily?

#9X5fitnutrition, 9X5fit

  • 12th Oct – Training Fundamental

Do you know how to lift ?

“It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”- Socrates

Your “Why” to a great extend defined the “How”.

As a natural/#natty fitness enthusiast, you got to base your workout around few fundamentals

  1. Focus on heavy and compound lifts
  2. Stick to a plan – follow progressive overload
  3. Quality (form) over quantity (weight)
  4. I.I.T to get FIT: Frequency, Intensity, Time and Type
  5. Measure – not just the weight you are lifting (maintain a logbook, track progress) but also the rest time and overall workout duration (45min – 60 mins)
  6. Cardio is good for aerobic conditioning but its also a tool to be used carefully depending on your end fitness goal (can be a big aid for getting in Calorie deficit)

https://dragonfly-fitness.com/2022/03/04/the-5-basic-principles-of-fitness/

  • 13th Oct Attitude Fundamental

“A goal without a plan is just a wish.” Antoine de Saint-Exupéry. And working in 9X5 life has taught us all one thing – you need to have a project plan! This time the project is your #fitness

So, once you have determined what your “fitness goal” is – you need a have a clear plan, broken into actions and time bound milestones. These actions should be your sine qua non (or simply non negotiables in your plan).

These actions will evolve as you achieve your milestones or refine your plan but basics would remain the same. The four sine qua non for you to achieve your dream fitness would be

  1. Nutrition Plan
  2. Training Plan
  3. Hydration
  4. Rest

Now with a busy 9X5 lifestyle, few things which would help you a lot to ensure adherence to these non-negotiables would be –Planning, Consistency and Accountability. Will talk about each of this in more details in subsequent posts related to 9x5fitattitude

  • 14th Oct Nutrition Fundamental
  • Not all foods are made equal
  • The simple the better
  • Macro-micro
  • You are what you eat – not just abs your full body (and fitness is made in kitchen)
  • Not just what, but when is eat is also important
  • Accountability – Accountability – accountability
  • How we Classify Calories in Food.
    • MACRONUTRIENTS
      • Needed by the body in large quantities.
      • Protein, Fat & Carbs
    • MICRONUTRIENTS
      • Needed by the body in relatively smaller quantities.
      • Vitamins, Minerals, Antioxidants & Phytonutrients.
      • The chemicals found in trace amounts of food.
  • 15th Oct Training Fundamental
  1. Injury Free: Warm Up and Right Form
  2. Intent: Overall Program, Intensity/Weight, Rep Range, and rest period
  3. Fundamentals of Breathing, Bracing and Grip
  4. Increase: Progression – Log Book
  5. Rest: Between sets,

Attitude

  • Bulk Vs Cut
  • Visualize
  • Goal – Plan
  • Fixed and Variable attributes
  • It’s the “journey”
  • Learning from Fitness for corporate life/Life in general

Nutrition

  • Protein
  • Carbs
  • Fat
  • Micronutrients
  • Supplements
  • Source of protein
  • Intermittent fasting

Training

  • Major Muscle
  • Minor Muscles
  • Non negotiatiables
  • Cardio
  • HIIT
  • Yoga and Flexibility
  • Stretching
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