It’s challenging to regain a healthy lifestyle after experiencing psychosis, especially with medication-induced weight gain and reduced physical stamina. Post-hospitalization, my journey back to fitness commenced with small steps, initially making healthier dietary choices and incorporating walks. Gradually, I progressed to utilizing the hospital gym, intensifying my workouts to regain strength.
Returning to fitness after a hiatus can indeed seem daunting, as it involves breaking established habits. Self-reflection on body image dissatisfaction can be a catalyst for change. Three fundamental pillars for fitness are nutrition, stress management, and exercise.
Nutrition plays a pivotal role in fueling the body. Begin by structuring three balanced meals a day—breakfast, lunch, and dinner—while steering clear of unnecessary snacking. Opt for foods that maintain steady blood sugar levels, emphasizing balance rather than strictness, allowing flexibility compensated by exercise. Including coffee in the diet can curb hunger and boost metabolism, aiding in fat burning. However, evening caffeine intake can disrupt sleep patterns.
Aim for an average of eight hours of sleep daily, maintaining a consistent sleep schedule. For night owls, sleeping before midnight and rising by 8 am is beneficial. Alternatively, an early wake-up around 5 am aligns with the routines of many successful individuals, offering extra time for exercise and planning. Managing stress involves staying organized and allocating time for leisure activities, potentially facilitated by an early morning routine.
Exercise encompasses weight training to build muscle, elevating metabolism for sustained fat burning. Starting with bodyweight exercises like push-ups, lunges, and pull-ups requires no gym membership. As skills develop, venturing into more advanced exercises at the gym might be desired.
Cardiovascular exercises aid in fat utilization by actively engaging the body in movement. Incorporating steady-state cardio, such as walking or incline-based exercises, effectively burns energy. This workout raises the heart rate and releases hormones conducive to fat loss. Utilizing outdoor terrain or gym equipment like inclined treadmills can augment these efforts.
The timing of workouts can influence performance. For fat loss, morning workouts in a fasted state are effective. Conversely, afternoon or evening workouts are advantageous for muscle building. Avoiding late-night workouts is advised, as exercise tends to stimulate wakefulness, hindering sleep.
By adopting a balanced lifestyle, encompassing adequate sleep, nutritious meals, and regular exercise, achieving fitness and overall health becomes an attainable goal.