Ways to burn fat for Nepali:- Fitness means to be in good physical shape. The term is usually associated with the practice of physical activity and refers to good physical conditioning or physical and mental well-being.
The word is formed from the combination of fit (one of the meanings is good form) and ness, a suffix that turns adjectives into nouns, designating a state, a condition. Therefore, fitness means the resistance or condition of the body to function efficiently in all day-to-day activities and stay healthy.
However, in our day-to-day life, the term has become popular in connection with the idea of good physical condition, being associated with the gym, physical exercises, physical conditioning, health, healing body, and the like.
Fitness then refers to all types of exercise and care for the health and appearance of the body. Running to lose a few pounds, exercising periodically at home or at a gym, taking care of food, taking vitamins and food supplements, are examples of practices in the fitness universe.
In addition, fitness is a large market worldwide, turning the economy in sectors such as fashion, publishing, websites, audiovisual production, in addition to fitness equipment, gyms, coaches, food supplements, medicine and etc.
Fitness also inspires competitions, where people divided into male and female categories with sculptural and well-maintained bodies based on training and physical exercises compete with each other to see who won the best body.
What characterizes fitness?
Normally, people who live in fitness seek to work on their physical skills so that their performance is always better in what they do. For example, they do not run simply for health and to keep the body moving, but because they want to be true runners, enhancing their progress over time.
Therefore, this style is characterized by the emphasis on the physical conditioning of individuals. In addition, there is an aesthetic concern linked to the practice of physical exercises and food. Performance must be constantly improved as the body approaches beauty standards or expectations that the person has.
In parallel, the diet lacks rigidity and must provide the nutrients that the body needs to increase the percentage of lean mass and eliminate localized fat, for example.
It is also associated with the popularization of gyms and bodybuilding because many people have adopted the diet and training routine of bodybuilders as a way of conditioning and building their bodies.
Fitness is the ability of the body to make adjustments to the physical loading that is given to it (from work done daily) without causing excessive fatigue. Everyone needs good physical fitness in order to carry out work effectively and efficiently without experiencing fatigue.
The degree of physical fitness of a person greatly determines his physical abilities in carrying out his daily tasks. The higher the degree of physical fitness of a person, the higher the ability of his physical work.
Besides being useful for improving physical fitness, physical condition training is a basic program in coaching students to excel in a sport. Here are the benefits of being fit:
Maintain ideal body weight and prevent obesity
Overweight and obesity can occur due to the accumulation of food substances and excess energy that is buried in the body. In addition, obesity can also occur because the body is less active.
Physical fitness training that is done continuously can burn calories in the body. Many people do sports because they want to have a beautiful body and less obese.
By exercising, the fat that is buried under the skin burns along with the calories used during exercise. These conditions can make the body look more ideal. One of the causes of obesity, namely lack of body activity and too much fat. That is why physical fitness training is very necessary.
Maintain body weight
Physical fitness or exercise can burn calories. This is what makes it able to maintain or even lose weight. However, you also have to accompany it with a healthy diet.
Control blood sugar levels
Physical fitness training can also control and reduce blood sugar levels. The reason is, during exercise, the body’s cells become easier to take sugar from the blood. By exercising regularly, your blood sugar levels can become more stable and your risk of developing type 2 diabetes will be reduced.
Reducing the risk of cardiovascular disease
Routine physical fitness training can reduce your risk of heart and blood vessel diseases, such as heart disease or stroke. If exercise is done regularly, the heart muscle will be trained and become stronger to pump blood throughout the body.
Strong heart muscle can keep blood pressure stable. That way, the risk of heart disease and blood vessels will also be lower.
In addition, physical fitness training is also beneficial to increase levels of good cholesterol (HDL) and reduce levels of bad cholesterol (LDL) in the body thereby reducing the risk of coronary heart disease.
Maintain bone health
The next benefit of physical fitness training is to strengthen bones. People who actively exercise have been shown to have better bone density and muscle strength.
Exercise can also prevent osteoporosis, especially in people who are still aged 20-30 years. Types of physical fitness exercises that can be done to strengthen bones include climbing, going up and downstairs, and lifting weights.
Physical fitness training can also improve your mood. In addition to increasing levels of the endorphin hormone that can trigger feelings of pleasure and positive feelings, physical fitness training can also divert the negative things that are raging in your mind.
Reducing stress and depression
Regular physical fitness exercises can reduce stress and alleviate symptoms of depression. Exercise can also improve the quality of sleep at night so that it can reduce stress levels the next day.
In addition, exercise can increase levels of serotonin in the blood which is generally reduced in people with depression. People who regularly exercise also tend to have better emotions and mental health, so the risk for experiencing mental disorders will be lower.
Avoid various diseases
Regular physical fitness training can make a person avoid disease. With physical fitness training, you can make the heart work more actively. Exercise makes blood circulation from the heart throughout the body smoother.
If you do this activity regularly, your endurance and heart work will improve so that your heart will eventually be healthy and avoid all kinds of risks, such as heart failure, coronary heart disease, to stroke. In addition to heart disease, hypertension can strike someone with low physical fitness quality.
Reducing the risk of cancer
Everyone has a risk of getting cancer. However, these risks can be reduced by doing physical exercise to improve the quality of physical fitness. Someone who has high physical fitness has a relatively small risk of developing cancer.
One of the main psychological benefits of physical activity is to improve self-esteem. Patients with depression, borderline disorder, anxiety, image disorders may have the treatment favored by the practice of physical activities.
Protects the cognitive system, preventing degenerative diseases
By stimulating the oxygenation of the brain, neurotransmissions are favored. It also stimulates memory and drives away bad thoughts. This reduces the production of cortisol that is discharged into the blood. It also improves the cognitive system, reduces premature cell aging, and promotes longevity.
Strengthens the immune system, severely impaired by mental illness
The immune system is usually severely impaired by psychological disorders, facilitating occasional illnesses such as colds, headaches, and problems with the intestinal tract.
When exercising, the hormones of happiness – serotonin, endorphins, and dopamine – take care of strengthening our defense systems. These hormones are produced in greater quantities by the body thanks to physical activities.
Increases the layout, ensuring more productivity
Tiredness and lack of motivation affect people who suffer from various psychological disorders. Obviously, sports practice will cause the body to receive hormones that guarantee our disposition and well-being. It also favors the quality of sleep, and after a good night’s sleep, the chance of having a better quality day is much greater.
Elements of physical fitness
When we think of health in general, physical fitness plays an important role. Studies have shown that when we are physically well-conditioned, we have a reduced risk of developing some diseases, such as type II diabetes, cardiovascular diseases, and some types of cancer.
The physical fitness focus on main components which are mentioned below:
Your body’s ability to efficiently capture oxygen and deliver it to tissues through the heart, lungs, arteries, vessels, and veins.
By engaging in regular exercises that challenge the heart and lungs, you can improve cellular metabolism, making the physical challenges of everyday life much easier to do, such as climbing stairs or playing with children. So, get your body in motion.
Activities such as running, swimming, and cycling are able to generate these stimuli and improve your cardiorespiratory capacity.
Muscle strength refers to the amount of strength that a muscle group can produce in a total effort.
Muscle strength is specific to the muscle group worked out, which is why a well-balanced strength training program should work on all major muscle groups.
Over the years, we lose muscle mass and this directly impacts our ability to move and balance. Strength training is also important for the prevention of osteoporosis, especially in the elderly.
In children, muscle fitness is associated with better self-esteem, bone health, reduced risk of cardiovascular disease, and metabolic risk factors. Exercises like weight training and CrossFit can help you increase your muscle strength.
Muscular endurance is the ability of a muscle group to continually contract against a given resistance. Having strong muscles is extremely important to maintain good posture for long periods of the day.
That’s because our paravertebral muscles are responsible for supporting our spine and maintaining proper posture. You also need sturdy legs to climb multiple flights of stairs without getting tired.
Exercises such as weight training and functional training will help you become more resilient.
Flexibility refers to the range of motion around a given joint. Having a good range of motion in the main joints can reduce the likelihood of injuries, pain in the lower back, and improve athletic performance.
For health, good flexibility helps in everyday activities. Imagine how difficult it can be for an elderly person to reach items on high shelves or pick up objects on the floor. Activities such as Yoga, Pilates, or Tai Chi can protect your joints and maintain good mobility.
Having a good body composition is very important. Your body is composed of lean body mass of muscle and fat. Lean body mass is made up of muscles, skin, organs, and bones.
A healthy body composition significantly reduces the risks of developing various diseases, including cardiovascular diseases.
Care with body fat should not be seen as a concern related to aesthetics, but rather to health. Look for a Physical Education professional to do a physical assessment and help you find your way to a more active and healthy lifestyle.
Some famous Nepali personalities who are also known for their fitness despite their age
There are numerous popular Nepali personalities including actors and actresses as well who are categorized as the symbol of fitness. They are motivating Nepalese people and making their fans through their fitness. To name a few:
The beauty of former royal family member Himani Shah has been discussed in Nepali society for a long time. Lately, her activism in the social sector has added much to her reputation.
Himani, who looks decent, has made a name for herself as a kind and social person. She is expanding her identity through Himani Trust. Born in Rajasthan, India, Himani has three children by former Crown Prince Paras Shah.
Born on October 1, 1976, she has turned 44 but she can give a hell of competition too much younger girls whether with her perfect beauty or perfect fitness.
Recently, the video of her dancing with her daughters on TikTok went viral. She has motivated many women to stay fit even if you are a mother to young children or teenagers.
We certainly can’t forget to name the great Rajesh Hamal when we list the Nepali personality who is fit despite their age. Born on June 9, 1964, he had turned 56 years but who can say he is 56 when he still can give competition to newly-arrived heroes and can make them feel inferior.
Recently during the lockdown period, he shared his video doing exercise and following his daily regime and diet. He has certainly beat the age and proved that a certain age is just the number.
the real beauty of the Nepali Film Industry, Karishma Manandhar born in 1971 has turned 49. She is praised as a successful actress who maintains her beauty and fitness even in old age.
She had started going to the fitness center. Before that, she used to work out at home. But, that was not enough for her. So she went to the health club and get motivated by others. She has definitely returned to her previous form.
Nikhil Upreti is a famous action actor in Nepal. He was born on August 10, 1980, in the Sarlahi district. He is considered as one of the famous heroes of Nepal. Nikhil was known as a hero who fought with more than a dozen thugs and jumped from a high place.
Whether from a seven-story building or from Muglin’s bridge, Nikhil presented himself strongly in action. After this, Nikhil was called Action King. Even at the age of 40, he is back in Nepali Cinema with the same image as an action king.
Bhuwan K. C.
Born on August 23, 1957, he has turned 63 but he is still known as the sexy actor of Nepali Cinema and likewise and fitness-wise, he far looks as a father but as an elder brother to Anmol K. C.
Everyone knows that Bollywood actress Manisha Koirala has won the battle of life with a disease like cancer by showing great courage. Manisha is once again active in Bollywood and just a few days ago, Manisha appeared in Sanjay Dutt’s biopic Sanju as his mother i.e. Nargis Dutt.
Born on August 16, 1970, she has turned 50 years of age and pay attention to her health first and think about everything later. Even today, she takes full care of her health. In one of her interviews, she said that she does pranayama, yoga, walking, and cycling daily.
How to be and stay fit by burning body fat?
After knowing all these fit Nepali personalities, you may be thinking to get in shape as well. When the goal is to get in shape, people usually associate losing weight with having a healthy life.
In reality, what you really need is to lose body fat. It is this excess layer of fat that is preventing your body from getting in shape. To eliminate it, we ended up using drastic weight loss methods and in a short period of time, sacrificing muscle mass, leaving you hungry and weak. For you who want to lose body fat and preserve muscle mass, check out these essential tips below!
Don’t go hungry
The simple rule for losing body fat and anyone who has gone through college should know: you must eat less than you are burning. In other words, there is no magic, you need to have a calorie deficit.
With the help of a nutritionist or endocrinologist, you need to find the caloric point that your body normally functions, that is, the number of calories needed to maintain your current weight.
When you have found the magic number, reduce it by 500-800 calories a day and by the end of a month, you will have results. It is good to make it clear that cutting calories to dangerously low levels will lead to muscle wasting and not necessarily just fat loss. Use a calculator to estimate a good starting point and move on.
Start with weight training
Weight lifting can be a great way to boost fat loss. Forget that story that activity only serves to build muscle and hypertrophy. You can utilize it to maintain muscle mass and burn a significant amount of calories in your body.
For best results, choose exercises with a higher number of repetitions and a lower load, or those that work with body movement while lifting weights (such as barbell lifting). These full-body movements will involve as many muscles as possible and burn fat more easily.
Be careful with cardio exercises
With your diet in hand, cardiovascular exercises can accelerate the burning of fat, using the extra calories. However, if you get too excited about them they can hinder your progress.
The excessive cardio activity can aid in a large muscle loss. In addition, the activity will make you feel more exhausted and tired! To lose body fat as quickly as possible, use cardio exercises, but limited to a maximum of 3 sessions x 30 min per week at first.
Control your carbs
Low carbohydrate consumption is not an answer for everyone. However, many can benefit from cutting carbohydrates and increasing the consumption of proteins and fats.
The important thing is not to deprive yourself of carbohydrates for a long time which can lead to muscle loss and a feeling of weakness. If you know how to balance carbohydrate consumption enough, especially before and after training, you will achieve better results.
Allow time to achieve results
Don’t create short, unrealistic goals. Otherwise, your impatience and lack of results will take you to drastic measures. Depending on the amount of body fat you need to lose, commit at least 3 months of dedication to the cause and it will have results.
To encourage and motivate the healthy project, take photos, and weigh the before and after and closely monitor calorie consumption and physical activity.
Did hunger beat? you are in the right way!
If you are on the right diet you will feel hungry from time to time. Otherwise, you did some wrong calculations on calorie consumption. If you are severely restricting your calories and suddenly no longer feel hungry, your metabolism has dropped.
This is bad since to lose fat you need a fast and very active metabolism. You should feel moderately hungry when you wake up and between meals, but not excessively.
Watch out for overweight
Bodybuilding is a double-edged sword. It can help preserve muscle mass during the diet, but over-training can cause bruises and boycott your results.
When you are at the gym, always work carefully on the amount of weight and perform the exercises correctly, without haste or in any way. Limit to doing only 3 times a week and intercalate muscle groups from one day to the next.
Get plenty of rest
Dieting can have a negative effect on sleep, making it difficult since you may feel a little hungry. However, devoting up to 7 to 9 hours of quality sleep per night is vital, as many of the fat loss processes occur during this time. If you’re having trouble, a low-carb snack while sleeping can help, like fruit or oats.
Discover 3 drinks to boost your metabolism and lose body fat
If you drink only these three drinks 99% of the time on the diet, you will be able to lose body fat faster than ever.
Coffee – Caffeine stimulates your metabolism and helps you feel energized
Green Tea – contains many beneficial antioxidants that support weight loss
Water – Essential for all types of body functions, but also increases metabolism
The best strategy is food reeducation since extreme diets cannot be maintained in the long run. In general, the recommendations are: reduce or eliminate the consumption of foods rich in sugar, saturated fats, and simple carbohydrates (bread, cakes, pasta).
Ingested large amounts of fiber foods daily (legumes, grains, bran, whole-grain flours, vegetables, fruits). When consuming fats, choose the good ones, such as olive oil, coconut oil, avocado; reduce alcohol consumption; drink green tea daily, as it helps to speed up metabolism.
Have a basis on periodization
If you do not have a training period, it is very likely that you will have difficulty reducing your fat percentage. Nothing is more natural, since, without a basic period, it is difficult to use metabolic stimuli and make your body work as your ally.
In addition, it is also difficult to measure progress and see what results have been achieved. So plan ahead, talk to your personal instructor, and be sure to invest in regular training, and enjoy results more quickly.
Invest in compound training
When the goal is to decrease the percentage of lean mass, compound training plays an extremely important role. It features greater recruitment of muscle fibers – a simple measure, but one that stimulates your endocrine system.
The result of this is an increase in testosterone production. For those who do not know, this hormone is one of the main involved in burning body fat, greatly improving the results.
However, this only happens if your training is short and intense. So, take the high-intensity ones that last 40 minutes in total.
Drink lots of water
Regardless of your goal with physical activities, drinking this liquid is essential to achieve them. Water is responsible for making your metabolism work properly, in addition to being essential for other vital functions of the human body.
When we sweat, we eliminate the water that is in our bodies. So, during practice, it is important to drink some of this drink. Just be careful not to overdo the dose and get that feeling of a full stomach.
As you well know, this is not cool for anyone who is exercising. Therefore, drink around 2 liters of water a day. Divide that amount throughout the day, evenly.
Be careful: if you were thirsty, it was because you drank too little water. Correct this without drinking all the water in the world at once.
Conduct appropriate training
One of the most common mistakes made by fans of physical exercises is doing just one activity. Of course, weight training helps to reduce the amount of fat in your body, but there are other practices that can be more effective in this regard.
Aerobics are especially effective when it comes to burning calories. If your problem is with localized fats, especially, they can help even more. The best part of this story is that there are many aerobic modalities and you can certainly be enchanted by any of them: cycling, dancing, fighting, HIIT, swimming, running, and so on.
Another interesting tip is not to train just one region of muscles in the body. So you don’t just work a part of it and manage to eliminate those most uncomfortable fats.
Bet on the right supplements
The supplementation may have an important role, providing a complement to what your body needs in this crucial period. If you think that supplements are only for weight loss, it is good to understand that their usability is much greater.
Do not forget that food supplements have more satisfactory effects when they are inserted into a balanced diet. It is useless to take different supplements expecting them to work miracles for your weight.
Nutritionists can help with nutritional recommendations designed especially for you.
For more resistant fats, aesthetic treatments work very well when combined with diet and exercise. Among the best techniques, the dermatologist highlights cryo lipolysis, endermology, and lipo cavitation.
Cryolipolysis is a technique that uses low temperatures to freeze the fatty layer and eliminate localized fat, as cold breaks fat cells. The method can be used in regions of the body that adapt to the device.
In the case of Endermology, the doctor points out that the device makes a kind of suction in the treated area, which generates the rupture or remodeling of the fat cells of the place.
Lipo cavitation, on the other hand, is carried out by means of an ultrasound device that emits low-frequency waves that cause cavities in the fat cells, causing them to rupture and eliminate.
Be physically fit by following the tips mentioned above and be motivated and inspired by the great personalities that we have mentioned above.
Ankur Pradhan, a registered and practitioner staff nurse in Kanti Bal Hospital, Kathmandu, Nepal and worked in Abudhabi medical center as a staff nurse. She has written some health-related books as well.