Taking a break from a demanding career to focus on personal well-being is a growing trend, and Dr. Deepak Krishnamurthy, a Bengaluru-based cardiologist, is a prime example. Approaching his 50th birthday, Dr. Krishnamurthy has embarked on a partial sabbatical to prioritize his health, sharing his diet and gym routine to inspire others. Similarly, Rutvi Shah, a Bengaluru professional, has inspired many by shedding 56 kilos since October 2021, while another Bengaluru doctor shared her weight loss journey, revealing how weight loss changed her life.
The Doctor’s Orders: A Holistic Approach to Fitness
Dr. Krishnamurthy’s decision to prioritize his health has resonated with many on social media, highlighting the importance of well-being, especially in high-stress professions. His approach encompasses a balanced diet and a consistent workout routine.
Diet
Dr. Krishnamurthy’s diet includes roti-based meals and whey protein.
Gym Routine
His gym routine includes weight training.
Crafting Your Own Fitness Narrative: A Step-by-Step Guide
Embarking on a fitness journey can seem daunting, but breaking it down into manageable steps can make the process less overwhelming and more sustainable. Here’s how to get started:
- Consult a Physician: Before starting any new exercise or diet regimen, it’s crucial to consult with a healthcare professional. A doctor can assess your current health status, identify potential risks, and provide personalized recommendations tailored to your specific needs and goals. They can also help determine if there are any underlying health conditions that may affect your ability to exercise or lose weight.
- Define Clear and Achievable Goals: Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals is essential for staying motivated and tracking progress. Whether your goal is to lose weight, gain muscle, improve cardiovascular health, or reduce stress, having a clear objective will guide your fitness journey and help you stay focused.
- Start Slowly and Gradually Increase Intensity: It’s best to begin with simple steps and gradually increase the intensity and duration of your workouts over time. Starting too aggressively can lead to injuries and discouragement. Begin by walking for 15-30 minutes a day, taking the stairs instead of the elevator, or incorporating stretch breaks throughout the day.
- Seek Guidance from a Personal Trainer: If you’re new to exercise or unsure how to structure a workout routine, consider consulting with a certified personal trainer. A trainer can assess your fitness level, design a customized exercise program, and teach you proper form to prevent injuries. Even a few sessions can provide valuable guidance and help you build confidence.
- Schedule Workouts Like Important Appointments: Treat exercise as a non-negotiable appointment in your daily or weekly schedule. Block out specific times for workouts and stick to them as you would any other important commitment. This will help ensure that exercise becomes a priority and part of your regular routine.
Exercise Essentials: Building a Balanced Routine
A well-rounded fitness program should include a combination of different types of exercise to target various aspects of physical health.
Aerobic Exercise
Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. Aerobic exercises, such as walking, jogging, swimming, and cycling, improve cardiovascular health, burn calories, and boost endurance.
Strength Training
Incorporate strength training exercises for all major muscle groups at least two times a week. Strength training helps build muscle mass, increase strength, and improve bone density. Use weights or resistance bands and ensure that you rest a day between every 2 days that you do it.
Flexibility and Balance Exercises
Include flexibility and balance exercises, such as stretching, yoga, or Pilates, to improve range of motion, prevent injuries, and enhance stability.
The Nutritional Compass: Fueling Your Fitness Journey
Nutrition plays a vital role in any fitness journey, providing the energy and nutrients needed to support workouts, promote recovery, and achieve desired results.
Balanced Diet
Focus on eating a balanced diet that includes whole foods such as fruits, vegetables, lean proteins, and whole grains. These foods are rich in essential nutrients and provide sustained energy.
Macronutrient Balance
Pay attention to macronutrient ratios, aiming for a balanced intake of carbohydrates, proteins, and fats. Carbohydrates provide energy for workouts, protein supports muscle growth and repair, and healthy fats are essential for hormone production and overall health.
Hydration
Drink plenty of water throughout the day to stay hydrated, especially before, during, and after exercise.
Supplement Strategies: Enhancing Performance and Recovery
While a balanced diet should be the foundation of your nutrition plan, certain supplements may help enhance performance and support recovery.
Protein Supplements
Whey protein is a popular supplement for promoting muscle growth and recovery after workouts. It is a convenient way to increase protein intake, especially for those who struggle to consume enough protein through whole foods alone.
Creatine
Creatine is a naturally occurring compound that helps increase muscle strength and power. It is often used by athletes and fitness enthusiasts to enhance performance during high-intensity exercise.
Vitamin D
Vitamin D is essential for bone health, immune function, and overall well-being. Many people are deficient in vitamin D, especially during the winter months, so supplementation may be beneficial.
Maintaining Momentum: Staying Consistent and Motivated
Consistency is key to achieving long-term fitness success. Here are some tips for staying motivated and on track:
Find Activities You Enjoy
Choose activities that you find enjoyable and that fit your lifestyle. This will make it easier to stick to your routine and avoid burnout.
Track Your Progress
Keep a workout journal or use fitness apps to track your progress and monitor your achievements. Seeing how far you’ve come can be a powerful motivator.
Seek Support
Work out with a friend or join a fitness community for support and encouragement. Sharing your goals with others can help you stay accountable and motivated.
Reward Yourself
Celebrate your milestones and reward yourself for achieving your goals. This will help reinforce positive habits and keep you motivated to continue your fitness journey.
Be Patient and Persistent
Remember that fitness is a journey, not a destination. Be patient with yourself and don’t get discouraged by setbacks. Just keep moving forward and stay committed to your goals.
Real-Life Transformations: Inspiring Stories
Drawing inspiration from others who have successfully transformed their health and fitness can provide motivation and guidance.
Rutvi Shah
Rutvi Shah, a Bengaluru professional, lost 56 kilos in 3.5 years by focusing on consistency, a balanced diet, and a varied workout regimen.
Dr. Vee
A Bengaluru doctor shared her weight loss journey, highlighting how losing weight improved her overall quality of life.
Sample Diet and Gym Routine
Here’s a sample diet and gym routine inspired by Dr. Krishnamurthy and other successful fitness enthusiasts:
Diet
- Breakfast: Roti with vegetables and a source of protein (e.g., lentils, yogurt), whey protein shake
- Lunch: Balanced meal with roti, vegetables, dal, and a side of salad
- Dinner: Similar to lunch, focusing on whole grains, lean protein, and vegetables
- Snacks: Nuts, fruits, or a small serving of yogurt
Gym Routine
- Monday: Strength training (focus on upper body)
- Tuesday: Cardio (30-45 minutes of brisk walking, jogging, or cycling)
- Wednesday: Rest or active recovery (light stretching, yoga)
- Thursday: Strength training (focus on lower body)
- Friday: Cardio (30-45 minutes)
- Saturday: Full body strength training
- Sunday: Rest
Conclusion: Embrace the Journey
Taking a career break for fitness, as demonstrated by Dr. Krishnamurthy, is a testament to the growing recognition of the importance of personal well-being. By following a balanced diet, engaging in regular exercise, and staying consistent, anyone can transform their health and achieve their fitness goals. The journeys of individuals like Rutvi Shah and Dr. Vee serve as inspiring examples of what can be accomplished with dedication and perseverance. Remember, fitness is a lifestyle, not a short-term commitment. Embrace the journey, celebrate your progress, and enjoy the many benefits that come with a healthier, fitter you.
