age-19; height-5.8, I want to know about daily diet for gym and how to build up my body.
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Dear Lybrateuser, - To build your body you have to have a well balanced diet & do regular exercise - have more of fruits & vegetables including green & seasonal ones, whole grains including whole wheat, brown rice, oats, corn, have more of protein containing foods like eggs, non veg, beans, lentils, pulses, sprouts, nuts such as almonds, walnuts, pista, cashews, peanuts, milk & milk products like yogurt, paneer, cheese, butter milk, soya products, tofu - include a protein food in each of your meals, also have a snack like nuts, paneer, sprouts, butter milk in between meals or whenever you feel hungry - do regular exercise like jogging, swimming, playing a game for 20-30 min, yoga & continue with your gym exercises - for sufficient hydration have 8-10 glasses of water or more depending on how much you sweat & exercise intensity - sleep well for 7-8 hrs at night.
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A physical exercise programme must incorporate the right mix of exercises so that all important parts of the body are exercised. Here Some Important Points to be considered during buid up your body in a healthy way. 1.ADULTS SHOULD CHOOSE LOW - FAT, 2.PROTEIN RICH FOODS SUCH AS LEAN MEAT, FISH, PULSES AND LOW FAT MILK 3.EAT MORE WHOLE GRAINS, SPROUTED GRAMS AND FERMENTED FOODS 4.GREEN LEAFY VEGETABLES, OTHER VEGETABLES AND FRUITS SHOULD BE USED IN PLENTY 5.CONSUME RAW AND FRESH VEGETABLES AS SALADS 6.COOKING OILS AND ANIMAL FOODS SHOULD BE USED IN MODERATION AND VANASPATHI / GHEE / BUTTER SHOULD BE USED SPARINGLY 7.EAT FISH MORE FREQUENTLY THAN MEAT AND POULTRY AND LIMIT / AVOID ORGAN MEATS (LIVER, KIDNEY, BRAIN ETC) 8.OVEREATING SHOULD BEAVOIDED 9.NEVER SKIP YOUR BREAKFAST 10. AVOID SMOKING, CHEWING OF TOBACCO AND CONSUMPTION OF ALCOHOL 11. EXERCISE REGULARLY TO MAINTAIN DESIRABLE BODY WEIGHT. 12. EAT SMALL MEALS REGULARLY AT FREQUENT INTERVALS 13. SALT SHOULD BE USED IN MODERATION 14. RESTRICT INTAKE OF PRESERVED AND PROCESSED 15. FOODS LIKE PAPADS, PICKLES, SAUCES, KETCHUP, SALTED BISCUITS, CHIPS, CHEESE AND FISH 16. WATER SHOULD BE TAKEN IN ADEQUATE AMOUNTS AND BEVERAGES SHOULD BE CONSUMED IN MODERATION 17. SUGAR SHOULD BE USED SPARINGLY 18. SLEEP WELL MIN. 7 HOURS DAILY.
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