You got no life, You got no style.

                    Yes! It’s me, again..you must be like, “not this grandpa again”. Always giving sermons. Don’t do this, don’t do that. His words are as boring as his lifestyle. Well damn you! This is the conductor speaking and I know what I am talking about. I am not an accountant or an opera singer. I am a fitness instructor, a powerlifting coach and all I have done for the major portion of my adult life is follow strict fitness codes and maintained a robust physique. So when I say run you don’t ask me why?..just ask how far?

I know fitness and will be a student, willing to learn more all my life. But the knowledge and fitness acquired over the years, tells me there’s something very, very wrong amongst the youngsters who think warming their beds even at eleven in the morning is healthy.

If you are a single mother working two shifts and just had a day off, then it’s perfectly alright, to relax for the day.

Seriously, guys being awake till unholy hours and sleeping your day off isn’t exactly a healthy life style. Unless you are a bread earning member of your family and your duties demand such inconsistencies, you have no business outside your bed. If you’re wondering what the optimal times are to engage in certain activities, listen to your body’s circadian rhythms. Circadian rhythms are physiological, mental and behavioural changes governed by the body within a 24-hour clock. They are affected by environmental cues, such as sunlight, darkness and temperature. Circadian rhythms influence sleep/wake cycles, hormone release, body temperature and other important bodily functions, and these rhythms change as we get older.

   In the mornings with exposure to light, the brain sends signals to raise body temperature and produce hormones like cortisol, it is produced in response to stress as well as according to natural circadian rhythm cycles. It helps give us energy in the morning, and levels decrease throughout the day. The brain also responds to light by delaying the release of other hormones like melatonin, which is associated with sleep and produced when we’re exposed to darkness. Melatonin levels rise in the evening and stay elevated throughout the night, promoting sleep. All this means that, based on age, there is a best time to be doing everything in our lives, like going to sleep and waking up, exercising, and even having a cocktail.

                                Some of you may disagree saying, “what’s life without late night booze or hukka parlour visits”. But there’s a way of doing things. Not asking you to be purists. There’s fun in being lost once in a while. But there’s no point in abusing your body without training it to sustain such hard ships of being a human. For a few of us fermented grains are a bigger allure than cooked ones. The likes of my brother, I say

            Eating disorders are one of the main concerns that need to be regulated. Malnutrition is prevalent even among kids from the higher strata. Junk food and beer won’t do you any good in the long run. An Average adult needs the following recommendations daily.

Nutrient	Quantity Per Day
Energy	8,700 kilojoules
Protein	50 grams
Fat	70 grams
Saturated Fatty Acids	24 grams
Carbohydrates	310 grams
Sugars	90 grams
Sodium (salt)	2.3 grams
Dietary Fibre	30 grams

              The above reference values for daily intake levels are based on an average adult diet of 8,700 kJ = 2039kcal. However, an individual's intake may vary depending on their energy needs and lifestyle.

It's important to remember that the Daily Intake Guide is just that - a guide. They are not recommendations, but rather an acceptable intake which provides a benchmark suitable for the majority of people. The values are not a target for your day's intake nor are they an average. The values should be used as a guide to help you make informed choices about the foods you eat.

 So to achieve a good physique and to start having a good life. And to enjoy life with all its different fervours. One must have a lifestyle which leads to the optimum utilization of our human potential. So how do you achieve it..? by having three square meals a day and utilize the day-light hours completely. Follow a simple fitness routine and let dusk take you where it may. But please be consistent in your efforts. You wouldn’t wish to be the person to die on the dinner table on your happy 25th birthday, right?

                 So take a nap as early as possible, try to lead a healthy life style and eat well.

Take care.