3 top elements of fitness

  • Formulae for Fitness:

    Fitness can be tricky sometimes for most people and yet a simple daily routine for many. But formulae for fitness is not rocket science it can be as simple as getting out and spend some time in garden or play with kids. Its all about staying active and eating balanced diet.



  • Broadly Fitness can be addressed through 3 major components.

    1. Exercise
    2. Nutrition
    3. Rest(Sleep)


    Based on my experience and knowledge that I gained formulae for fitness revolves around these three:

    Exercise =20%

    Nutrition =60%

    Rest or Sleep=10%


    1. Exercise- Exercising one hour each day involving major muscles and some cardio exercise which keeps the heart rate up for 16 to 20 minutes continuously with 5-10 minutes for stretching to address flexibility as well. Exercising 3 times a week for 45 minutes of a structured exercise program can also benefit if done consistently. If we are working towards a fitness goal 20% of results work should be done in this component i:e Exercise.


    1. Nutrition- “We become what we eat,” holds true in every sense. If exercise provides stimulus for body and heart to function properly food provides the fuel to keep the functions running. We require 3 balanced meals with 2 snacks to fulfill our nutrition needs. Balanced meal means optimum ratio of Proteins, Carbohydrates and fats in one meal. In addition body require vitamins  and minerals to function optimally and utilize all other nutrients in meals. 60% of your fitness goals will be achieved by eating well balanced optimal meals.


    1. Rest(sleep)-For body to function without distress or illness a minimum or 7 hours sleep or 5 hours of deep uninterrupted sleep is required. Sleep is like charging batteries and in our case it’s the energy reserves that gets used during day to day activities. To replenish these reserves we need to have 7-8 hours or rest or recovery. During the day our body degenerates and disintegrates naturally doing normal activities and performing daily routines. Only when we rest or sleep body regenerates and heals itself and it’s a cycle that continues. But if we lack sleep body will not have enough time to repair or regenerate and slowly breakdowns give way to various degenerative diseases like arthritis, diabetes, heart disease or even cancers to name a few. Moreover, 10 % of fitness goals revolves around rest or recovery.

    So Fitness is not just Exercise or just dieting it’s more than that. It’s a combination of all three. Lack of one makes others useless or less helpful. Proper optimal exercise with balanced nutrition and enough sleep is the ultimate formulae of health and fitness which leads to long term positive and healthy lifestyle.