It’s fairly common to find people confused and frustrated or giving up on exercise because they could not see substantial results in their training.This confusion comes from the lack in understanding that fitness is a science. There are enough studies and experiments to know what works and what doesn’t. So, what causes progress and what impedes it is not a subject of assumption anymore. Progress through exercise is a result of adaptations brought about by your body to deal with stress created by exercise. Here are some tips to manage your training towards guaranteed success. Exercise Find time to exercise. Be consistent. Use proper motivation and action to manage all your excuses which are just self-created imaginary walls to keep you in your comfort zone. Just do it.

• See a professional fitness trainer to get evaluated and create a customised programme in accordance to you, your goals, interest, fitness level, et cetera.
• Warm up and cool down is very important. Warm up prepares you(mind and body) for your primary movements and cool down starts your recovery process.
• Increase your training volume and intensity gradually, keeping your fitness level in mind.
• You have to feel your workout. Keep the tension on throughout your training period. Don’t look for comfort. You will not improve without the progressive overload.
• Rest — intersession and in-between sessions rest is an important aspect of your workout routine. It gives you enough energy to push harder. Ensure that you get seven to eight hours of good night sleep. Take some time off to get back stronger and recharged.
• Stretching and breathing — static stretching and breathing helps you relax and recover faster.
• Periodic massage — helps you relax your muscles and flush out stress and toxins from your system.

Diet Eat properly, especially your pre and post training foods (carbs are equally important as protein). Get guidance if you are confused. A well balanced, natural and nutritious diet is always preferred. Spread your meals into four to five small meals instead of two or three bulky meals.

• Stay hydrated: Your functional capacity decreases by 40 per cent when you are not adequately hydrated. Take small sips of water during your training.

Include about 30 per cent freshly cooked vegetables and raw salads to your whole meal — compulsory in both major  meals — lunch and dinner.Don’t drink large amounts of liquidwhen eating. It hampers your digestion. And it is also an indication that you are dehydrated. You should always prioritise your thirst needs first.Your food can free up energy or block energy. Avoid bingeing, refined and processed foods, fast food and sugary products. Avoid deep fried, oily and visible fat from animals. Overeating is very common as is under- eating especially when you are dieting. Find balance. Eat only to mild fullness, do not push beyond. Chew thoroughly and take time to eat. Cut down on carbohydrate based foods for dinner. Creating calorie deficit during dinner will help maintain or lose weight provided the rest of your meals are well managed. Ensure you have taken your last meal at least three to four hours before you are ready to sleep. The author is a certified professional fitness instructor, founder and master trainer at Rage Fitness and a fitness columnist who specialises in mixed martial arts.