Hi I want to improve my body fitness. Please give me solution how to improve myself. So tell me any suppliment. And any thing else.

Question

To remain healthy and fit, you should follow 3 steps in your life
1. Balanced diet
2. Early morning brisk morning walk for 30 minutes and 10 minutes evening walk after dinner
3. Drink 6-8 glasse of water daily. As 60% of our body is made of water, it acts as a carrier of essential nutrients inside our body. Loosing as little as 5% of body's weight as water can cause headache, fatigue and lower your muscle strength. To stay healthy, an adult should drink at least 8 glasses of water everyday.
Balanced diet= 60% carbohydrates + 20% fats + 20% proteins 1. Carbohydrates: our main source of energy. Stored in liver and muscles. Carbohydrates are used the most by our body duringexercise. Hence, it is important for people who exercise regularly to consume a diet rich in carbohydrates.
(a) instant/rapid carbohydrates energy sources: banana, milk, sweets, sugarcane juice. (b) slow carbohydrates energy sources: beans, bread, cereals, potato, pulses, rice.
2. Proteins: essential for growth, repair of muscle, skin, hair and body tissues. Protein deficiency leads to low immunity, hairfall, feeling of tiredness. Proteins are not stored in our body as any excess protein is converted to energy or fat. Hence, a person requires protein intake every day. When the body does not get enough carbohydrates to fuel itself, it falls back on protein bank. That is why people who follow starvation diets or go on fasting lose muscle tissue.
(a) major protein sources: egg white (white portion), milk, soybeans/soymilk, fish, cheese, tofu.
(b) other protein sources: beans with wheat, nuts, curd, yogurt (dahi).
3. Fats: required and healthy when taken in small amounts. Excess fat leads to weight gain, increase in bad cholesterol (ldl) and heartproblems
(a) major fats sources: egg yolk (yellow portion), avocados, whole milk, butter, cheese, nuts.
(b) other fats sources: corn, vegetable/olive oil, biscuits, flaxseeds (san beej).
4. Vitamins and minerals: critical for normal functioning of organs and processes within our body. They do not provide energy directly but work behind the scenes to break down food into energy.
5. Fiber: it helps retain water and in making our stools softer to avoid constipation. Intake should be 25 to 35 grams a day.
6. Calories: a measure of how much energy food or drink contains. On an average, a man needs around 2, 000 calories a day and a woman 1700 calories a day to maintain his weight and good health. Number varies by person depending upon weight, age and how active the lifestyle is.
7. Guideline: each day have 3 main meals, 2 snacks, 5 pieces of fruit and at least 1 glass of milk.
4. Bramari pranayam or bee breath 1. Close your eyes. Focus on your breathing. 2. Place your thumbs in your ears, your index fingers above your eyebrows, and your remaining along the sides of your nose. Keep each pinky finger near a nostril. 3. Breath in deeply through the nose. First, feel the diaphragm move down, allowing the lungs to expand and forcing the abdomen out; then feel your chest expand with your collar bones rising last. 4. Use your pinkies to partially close each nostril. Keep your lungs filled. 5. Breathe out through the nose while humming. Note that the humming sound should originate in your throat, not as a result of your partially-blocked nostrils. 6. Repeat twenty times. Starting from 5 times
in nut-shell, think good, eat good, sleep good andby adopting these 3 point in your life you will remain fit as ever.

Ramneek Gupta · Accepted Answer

To remain healthy and fit, you should follow 3 steps in your life
1. Balanced diet
2. Early morning brisk morning walk for 30 minutes and 10 minutes evening walk after dinner
3. Drink 6-8 glasse of water daily. As 60% of our body is made of water, it acts as a carrier of essential nutrients inside our body. Loosing as little as 5% of body's weight as water can cause headache, fatigue and lower your muscle strength. To stay healthy, an adult should drink at least 8 glasses of water everyday.
Balanced diet= 60% carbohydrates + 20% fats + 20% proteins 1. Carbohydrates: our main source of energy. Stored in liver and muscles. Carbohydrates are used the most by our body duringexercise. Hence, it is important for people who exercise regularly to consume a diet rich in carbohydrates.
(a) instant/rapid carbohydrates energy sources: banana, milk, sweets, sugarcane juice. (b) slow carbohydrates energy sources: beans, bread, cereals, potato, pulses, rice.
2. Proteins: essential for growth, repair of muscle, skin, hair and body tissues. Protein deficiency leads to low immunity, hairfall, feeling of tiredness. Proteins are not stored in our body as any excess protein is converted to energy or fat. Hence, a person requires protein intake every day. When the body does not get enough carbohydrates to fuel itself, it falls back on protein bank. That is why people who follow starvation diets or go on fasting lose muscle tissue.
(a) major protein sources: egg white (white portion), milk, soybeans/soymilk, fish, cheese, tofu.
(b) other protein sources: beans with wheat, nuts, curd, yogurt (dahi).
3. Fats: required and healthy when taken in small amounts. Excess fat leads to weight gain, increase in bad cholesterol (ldl) and heartproblems
(a) major fats sources: egg yolk (yellow portion), avocados, whole milk, butter, cheese, nuts.
(b) other fats sources: corn, vegetable/olive oil, biscuits, flaxseeds (san beej).
4. Vitamins and minerals: critical for normal functioning of organs and processes within our body. They do not provide energy directly but work behind the scenes to break down food into energy.
5. Fiber: it helps retain water and in making our stools softer to avoid constipation. Intake should be 25 to 35 grams a day.
6. Calories: a measure of how much energy food or drink contains. On an average, a man needs around 2, 000 calories a day and a woman 1700 calories a day to maintain his weight and good health. Number varies by person depending upon weight, age and how active the lifestyle is.
7. Guideline: each day have 3 main meals, 2 snacks, 5 pieces of fruit and at least 1 glass of milk.
4. Bramari pranayam or bee breath 1. Close your eyes. Focus on your breathing. 2. Place your thumbs in your ears, your index fingers above your eyebrows, and your remaining along the sides of your nose. Keep each pinky finger near a nostril. 3. Breath in deeply through the nose. First, feel the diaphragm move down, allowing the lungs to expand and forcing the abdomen out; then feel your chest expand with your collar bones rising last. 4. Use your pinkies to partially close each nostril. Keep your lungs filled. 5. Breathe out through the nose while humming. Note that the humming sound should originate in your throat, not as a result of your partially-blocked nostrils. 6. Repeat twenty times. Starting from 5 times
in nut-shell, think good, eat good, sleep good andby adopting these 3 point in your life you will remain fit as ever.

Robin Anand · Answer

Dear, you can easily get fitness and health by following simple and very important tips:
1. To get fitness, your digestion should work properly. If you have any disease of digestive system you should treat disease first. For proper digestion - take 10 gms powder of carom seeds (ajwain, 10 gm powder of cumin (jeera), 10 gm of rock salt. Mix them well and take 1/2 teaspoon (3-5 gm) of mixture daily after meal. Or take 1/2 teaspoon of black pepper (kali mirch), 1/ 2 tea spoon of jeera (cumin), 2-3 slice of ginger. Boil it in one glass of water for 2-3 minutes. Drink 5-10 teaspoons (15-20 ml) in morning and evening for strong digestive system. Or you can take amla powder 1 teaspoon with water for strong digestion.
2. Take a diet rich with proteins and fats.
In morning, take a glass of milk added with 2 teaspoons of protein powder with breakfast. In lunch time, take 1 bowl of curd or 100 gm of cheese, a bowl of vegetable, with chapattis. In evening, take 1 glass of milk (300 ml) with 2 bananas.
In night, take a bowl of careals (daal, a bowl of salad with chapattis. 3. In morning, get up early and take awalk for 10-15 minutes and exercise light weight exercises for at least 30 minutes at home or gym.
4. For proper fitness, proper sleep is very important. So you should sleep for 6-8 hours daily.
5. Avoid soft drinks, western fast food (burgers, french fries, pizza etc. They disturb your digestion. 6. Do meditation daily to calm down your stress level. Do pranayam daily. You can take long and deep breaths atleast for 10 minutes in calm and peaceful environment. I assure you that you definitely get fitness by applying these tips and lifestyle. Be healthy.