Do you worship your Hero?

Most of us have a hero, perhaps an actor or actress. We admire them for their looks, fitness or even discipline. Maybe you should consider what it takes to get there? Body fat is an excellent indicator of fitness. So let us examine what is needed to migrate from unfit to very fit.

If you are unhealthy, your body fat is ~ 20% for men and ~30% or more for a woman. If you desire, say 15% for a male and 25% for a female you would need to ensure you were eating at least 30-40 gms of protein, eating 1-2 fistfuls of green vegetables and exercising thrice a week. If you wanted to go to 10% (male) and 20% (female) body fat, you need to increase the protein, continue eating lots of green vegetables, reduce your total carbohydrates and exercise four to five times a week. Sleep begins to matter, and you should be getting at least seven hours of sleep a day. If still not satisfied and desirous of 6% (male) and 16% (female) you are now aiming for Olympic Gold. You now need at least eight hours of sleep, healthy fats, exercise for at least seventy-five minutes daily and your eat weight in pounds as grams of protein.

For those who still are not satisfied and desire less than 6% (male) and 16% (female), everything comes into play. At this level, something you can maintain only for a brief period, it is more of a mind game. You need at least nine hours of sleep and exercise for ninety minutes twice a day. Every meal has to be planned to ensure that right nutrition content. Even your protein has to be lean. Don’t even dream of cheating. As a result, even your hero cannot maintain the discipline and can only “put on” this look for the brief moment when he rips his t-shirt to reveal his abdomen. Still envy? It might just be a case of coveting the impossible.


Ritesh is a born again health enthusiast and holds a Certificate in Physiology from Harvard Medical School and a Certificate in Nutrition from Tufts University.