trimlife hormone

Transcription

trimlife hormone

from the editor’s
desk
Hello and welcome to our July issue!
Everyday there are new diets and
training programs that lure you
into spending your time and energy into them. Rarely though
are they worth your time and effort.
This month we feature Calisthenics and the Bio-Rhythm Diet. They
are both functional and worth their
weight in gold!
We have been associated with Menno Henselmans long
enough to know that whatever he preaches is backed by
solid evidence and tons of research. Surprise awaits you
as you go through his article in this months issue. After
reading it you will win all arguments with your friends and
colleagues about why Bodybuilding is the best pursuit in
Fitness and Health. Hats off Menno!!
Editorial Team
Chief Editor: Jyoti Dabas
Co-Editor: Dev Biswas
Design
Satabdi Das
Zainab Kanchwala
Editorial Email: fitmag@squats.in
Contributors
Pratik Thakkar
Trina Roy
Sheikh Nadir Siddique
Akshay Kumar
Vinodh V
Karishma Arora
Nushafreen Irani
Menno Henselmans
Dev Biswas
Jyoti Dabas
For Sales and Adverts
We also have an amazing story in the Transformation of
the Month where a person did not just go from Fat to Fit
but completely changed his lifestyle and attitude about
food.
Some of us want to undertake this journey by ourselves
while others are sceptical of ‘wasting’ more money behind
what they now consider a ‘lost cause’. Please consider
the fact that like you cannot give up on life, neither should
you give up on Health. There are many who have transformed themselves and several hundreds are now on
their way to learn about proper Nutrition and Fitness principles by enrolling into our Academy. It is never too late to
begin. You just have to leave your past behind and dive
into this journey with us!!
As always, if there is anything you love or hate about the
magazine, please do send me your feedback and suggestions at jo@squats.in
Until next month..
Stay Fit. Stay Healthy.
Regards,
Jyoti Dabas (N.D.)
Chief Editor, FITMAG
ROHIT CHATTOPADHYAY
Rohit@squats.in
RAJIV AMBAT MENON
Rajiv@squats.in
Cover Photo
Model: Aradhana Jagota S.Q.U.A.T.S Corporate Office
Office No. 210, 1st Floor, Victoria
II, Fortaleza, Kalyani Nagar, Pune411014
E-mail: info@squats.in
Phone:+91 82139 31874
Disclaimer
FITMAG is the digital monthly magazine of
TM
S.Q.U.A.T.S . The opinions expressed by the columnists and contributors to FITMAG are not necessarily
those of the editor or publisher. Fraudulent or objec tionable content and advertising is not knowingly
accepted. Advertisers and advertising agencies assume
liability for all content of advertising and any claims
arising therefore. Articles appearing in FITMAG may
not be reproduced in whole or in part without the
TM
express permission from S.Q.U.A.T.S . All Rights
Reserved.
SQUATS UPDATE
SQUATS continues to witness whirl winding level of activity across all its verticals.
In the last month, SQUATS conducted corporate seminars at TCS, QuickHeal and
others. SQUATS Connect: Wellness Convention’s tickets went on sale. Further
more, there were loads of webinars and
also the launch of our very own learning
platform - SQUATS Academy
SEE IT ALL IN THE PICTURES OF THE
MONTH THAT WAS..
Corporate Seminar @QuickHeal Technologies & TCS
Over 140 people came together to learn Nutrition and Fitness Principles at Quick Heal Technologies office
Melvin also gave a great session at QuickHeal
Technologies and is fast becoming a very
sought after speaker
Guest Lecture by JC @ SEEtalks on Social Entrepreneurship
SEEtalks brought together people from different
walks of life who SEE things differently and
made a difference in other people’s lives
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JC shared his experience on social entrepreneurship in this Guest lecture organised by
SEE
SQUATS FitMag | JULY 2016
Wellness Convention @ Pune: Tickets Now On Sale!
SQUATS is bringing together an eminent panel of speakers for a 2 day convention at a beautiful resort in Pune. Accelerate your learning as the best in their respective fields share with you
their secrets and get inspired with their stories. This exclusive event is only open to 350 people
on a first come first served basis.
BOOK YOUR TICKETS - CLICK HERE
TICKET PRICE
INCLUDES: - Access to all lectures /
panel discussions - Meals and snacks for
the 2 days - Live Music - Demonstration of Ancient India’s Fighting
Skills - All taxes and service
charges as applicable
05
LAUNCH OF
SQUATS
ACADEMY
THE ONLY WAY TO EVOLVE IS TO
CONSTANTLY KEEP DOING THINGS,
CONTRIBUTING, AND PUSHING
YOUR LIMITS.
by the Academy for not only those who want to
be a part of the fitness industry but also created
keeping in mind a fitness enthusiasts need to
learn more and be more.
SQUATS has marked a milestone in its
history with the launch of its Academy- its
own unique, learning platform which aims at
providing education on Fitness and Nutrition.
The 3 courses currently being offered
are Foundation, Expert, and Advanced Course,
where the advanced course will be mentored by
Menno Henselmans himself.
We have collaborated with big names in the fitness industry like Menno Henselmans to make
the courses at par with, or even better than other similar world class courses. Jyoti Dabas,
Doctor of Naturopathy, is the Director of the
Academy. She also manages her own fitness
blog called FitButHow and is the Chief Editor of
FITMAG.
As all the courses are offered online, the Academy offers a chance to those with a busy
schedule to set their own pace of learning.
Currently, there are three courses being offered
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The road ahead belongs to Knowledge.
SQUATS has done everything possible to impart that to the masses. With the Academy,
SQUATS is trying to bridge the gap for quality
and practical knowledge when it comes to Fitness and Nutrition.
TRANSFORMATION OF THE MONTH
Does the picture tell you
enough about what happened
here? Well, if not, let me tell
you – A miracle.
That’s what happens when
the science of nutrition and
training come in perfect sync
and has its effects on you.
Let’s hear it from the Winner
of our Transformation of the
month for July,
SATYAJIT DASH!
Our Transformation of the
month will receive a stack of
Supplements from the sponsors of this section,
TRIMLIFE
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Dev – Winner of the “Transformation of the Month” competition. Does it feel good to see that people regard you as the
best transformation from all the other entries? Satyajit – Everyone is already a winner for transforming themselves. However, I must say I’m proud of myself today that the
world recognises my achievement and effort in transforming myself. I feel delighted to be here as the Winner.
Dev – We’d like to know about you. Tell us who you are. Satyajit – Professionally, I am working as a geotechnical professional with an oil & gas, E&P company in Gurgaon. I have an
M.Sc. from IIT, Bombay & M.Tech from ISM, Dhanbad. I’m 44
years old, and an immigrant from the land of unhealthy and depressed world to the world of good health and fitness!
Dev – Interesting introduction there! Can you tell us more
about your early life in the land of ignorance and bad
health? Satyajit – Between 2005 to 2010, I was leading the most unhealthy lifestyle, with the typical mindset of “Live life King-size” &
“Kamate kisliye hain? Khane ke liye”. Junk food was a staple
without giving second thoughts of quality or quantity. What did I
end up with? “Fatty liver condition”, with doctors continuously
advising me to reduce weight. I used to be 108-110 kg. When I
used to discuss this with fiends & colleagues, they used to tell
me, “It’s OK to have fatty liver
with this kind of lifestyle. Look,
I don’t drink, I don’t eat nonveg, but I still fatty liver”, “I am
active, I am not obese, and yet
I have fatty liver. Don’t bother”.
Somehow this never satisfied
me. I had intermittent BP,
stress, hypertension, fatigue
issues, and I was weak.
Dev – And you managed to
change all that with your
journey into fitness. How did
that happen?
Satyajit – After that period,
from the year 2011, I really
started making all possible efforts like going to the GYM,
walking, running, cycling
whenever possible, cutting
down my junk food, and I
managed to reduce about 5
kg. before getting stuck again.
Sometime during mid Sept-Oct
2015, I met this SQUATIAN,
Shahrukh Wasay, who by then
had already shredded a significant weight. He introduced me
to SQUATS and the rest is in
front of you.
Dev – You’ve really had a
180 degree transformation,
your pictures are proof of
that. Tell us, what keeps you
motivated? Satyajit – Yes, completely. I
have more muscles now, even
at 44, my energy levels are
super high, BP and stress is all
gone, I sleep for 7-8 hours
every night. Well, that’s what
health means for me. And
every SQUATS post is a motivation for me.
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I go through all the posts, answer queries, learn from others, and my mentor Dev
Biswas helps me a great deal
to keep me on this journey. It
has been a great experience
being guided by you and
SQUATS all the way!
I think it was in FitMag - April
2016 where I saw your article
“Lean Gain – Build muscle Not
Fat” after which I got in touch
with you and since then have
been guided by you in the fitness journey. If you remember
I used to complain to you that
you’re feeding me too much
and I’m eating a lot, but you
said carry on. And I was still
losing weight even after you
fed me such a huge quantity of
food! Thank you for that. I
know that means I’m getting
healthier, my metabolism is a
lot better now!
ducted health talk session in
my residential society.
Dev – That sounds great! It’s
really a great thing that
you’re contributing to the
society as well. Lastly, your
message for our readers? Satyajit – I thank all the Squatians, friends and colleagues
who have voted me the winner
of “Transformation of the
Month” contest. What I’d like
to tell everyone is – Please do
not treat your body as a lab
mouse. Don’t put everything
possible from the supermarket
into it. Be determined. If you
doubt you have the time to
learn it all, well, invest a little
amount and enroll with an expert. There are dozens of the
BEST professionals on squats.in. Do what I did, Change
your Life!
Dev – It was mostly your
own dedication that you’ve
achieved all this. Tell us
about how you want to give
it back to the society? Satyajit – The beautiful world
of nutrition science has fascinated me so much; I am now
pursuing a sports nutrition certification from ISSA. Once I
complete that, I have a plan to
enrol myself with SQUATS
ACADEMY for a certification. I
do not miss an opportunity to
educate people on the importance of nutrition to achieve an
optimum health, to anyone
who shows interest on knowing my secret behind my transformation. I have also con-
CALISTHENICS
SHOULD YOU DO IT?
The term ‘Calisthenics’ has been derived from the Greek word ‘kallos’
which means beauty and ‘sthenos’
that means strength. But is this the
answer you are looking for?
By Sheikh Nadir Siddiquee
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we all know about the famous
art of Indian wrestling and the
term ‘dand’- Hindu Pushups and
‘baithak’- Hindu Squat. These all
are body weight exercises and
the primary Calisthenics training
tools. Even the ancient yoga is
done all using body weight. Calisthenics is very similar to yoga
which involves hand-stands( Ardho Mukha Vrksasana) /headstands
(Sirsasana) etc.
Calisthenics fulfils the three dimensions of fitness which is
strength, agility and mobility.
Training with equipment can give
you strength but fails to help
with agility and mobility. Doing
yoga can give you strength and
mobility but no agility. Also doing
an endurance activity like running/sprinting would give you
agility and mobility but fails to
provide strength gains.
We often find excuses for not
going to the Gym. Some really do
not have enough time or money
to afford a gym and some do not
enjoy it. Well, ‘Calisthenics’
might be a possible solution to
your problem.
Calisthenics is basically body
weight workout that can be done
at home, park and requires bare
minimum equipment like a bar/
ring. It is the cheapest workout
option available and is very effective. It is a form of resistance
training wherein body is used to
apply resistance. Resistance is
stressing a muscle with a load of
training to move against a force.
The muscles do not understand
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how much weight you are lifting
to build muscles. It just understands resistance and if your
body faces enough resistance, it
tends to grow.
One of the earliest mentions of
Calisthenics can be found in the
chronicles of Herodotus on the
Battle of Thermopylae (480 BC).
Yes, the Greek bodies were made
mostly by doing Calisthenics because back then there was no hifi equipment to build muscles.
The Greek geographer and traveller Pausanias also observed
that athletes were trained in
Calisthenics. Needless to say,
Calisthenics has been a part of
various cultures. For example,
The basic workouts of Calisthenics are push-ups, pull-ups, squat,
jumps, planks and lunges. Once
you master these skills, you can
move forward to advanced techniques like hand stand push-ups ,
kip ups, pistol squats, flips,
dragon flag, human flag etc.
They all look really cool but they
are extremely difficult to perform. Your body gradually learns
to balance and hold your body in
a certain position for a certain
amount of time.
Calisthenics is dynamic in comparison to the regular weight
training. We can always add variety to the training and still implement the basic push and pull
strategy for muscle growth. And
yes, a great looking ripped
physique can be achieved by doing just Calisthenics and taking
care of Nutrition.
It can be mixed with weight
training to enhance muscle
growth while still being able to
achieve mobility and flexibility.
I personally train Calisthenics every day along with my regular
weight training. It helps me achieve all aspects of Fitness i.e,
body, mind and soul. The best way to master Calisthenics is to
start with basics like push-ups, pull-ups, squats and planks
and then gradually improvise on the balancing part of the advanced Calisthenics strategies.
There are two ways to train - one for improving skills which
involves picking up 3-4 skills and performing every day to
learn to do it and be better at it, second one is making training splits for push, pull and legs and push your muscles to
reach threshold for muscle growth.
There are also various books available on Calisthenics like
Combat Conditioning by Matt Furey, Dinosaur Bodyweight
Training by Brooks Kubik, The Naked Warrior by Pavel Tsatsouline and Convict Conditioning by Paul Wade. You can go
through these books and learn the art of Calisthenics.
Calisthenics is also a famous sport and the World Street Workout & Calisthenics Federation (WSWCF) based in Latvia orchestrates the annual National Championships in up to 50 different countries (as of 2015) and hosts the World Championships for all the national champions to compete at one
competition.
Nadir is a Calisthenics Practitioner, Fitness
and Nutrition Consultant at S.Q.U.A.T.S and
an ISSA Certified Sports Nutrition Specialist.
To Enrol for consultation from Nadir, log on
to squats.in
Pics: Nadir doing a one-hand push-up
(above) and the very difficult, strength and
balancing handstand (below)
11
View his complete profile here
12
WHY & HOW OF
BUILDING
STRONG BACK
MUSCLES
By VINODH VAITHEESWARAN
As we start progressing towards our fitness
goals, it is possible that you are not giving
equal priority to development of certain
muscle groups. I have seen many gym enthusiasts lifting hard to make their chests,
arms and abs bigger and more defined. We
can fault the mirror which on daily basis
takes control of our concentration towards
each muscle development.
As a beginner everyone
wants a bigger chest
and arms since that's
what makes the guys
feel awesome and huge
while wearing those
tight tees. In this
process some tend to
miss their focus on deve l op i n g t h e i r b a c k
muscles. Though you
wouldn't worry or care
as much as a beginner
but in the long run an
uneven development
will not just run your
aestheticism but become a barrier in
achieving your fitness
goals.
KNOW YOUR BACK:
Chest and back are
technically two opposite
group of muscles which
work in different training principles i.e. push
and pull techniques.
Though we are over-obsessed with chest muscle, it is very important
to work on those back
muscles to grow bigger
and also to attain symmetry. Also overtraining of Pectoral (chest) for a long run
may lead to disproportional posture and
injuries, especially on shoulder joints
(since they act as the mediator joints).
Image: Anatomy of the Back; Source: TeachMeAnatomy.info
14
The back muscle group includes Trapezoids/rhomboid muscle groups, rear deltoids and latisimuss dorsi (being the major
one). Considering these muscles let me
limelight few points on why one should
work towards strong back.
Pics: Pull up is the vertical load pulling technique and is one of the basic exercises for developing a strong back
WHY TO BUILD STRONG BACK MUSCLES
Posture, Flexibility and Spine strength!
Many of us have experienced or seen well built but
with non symmetrical postures, say bigger Pecs at
one side , lowered shoulder blades (Scapula) on one
side of the body. These are mainly due to the improper training since the largest back muscle
(Latisimuss dorsi) form the basic posture definition
for every human skeletal structure.
Researches say that strengthening these muscles not
only improves one’s posture but also core and spine
strength. A strong back is the most important thing
when it comes to sports and performance athletes
since they are the key towards flexibility and injury
prevention.
15
The muscle groups found in the lower back include
stabilisers and spinal support muscles and these
when trained regularly helps in avoiding lower back
pain (Ref1).
Now you know why you should work on to get bigger
backs and which all muscles to concentrate on. Lets
explore workout techniques to train those lats
(Latisimuss dorsi) or the so called “wings”.
HOW TO GO ABOUT IT
The back muscles can be ideally trained by two
workout principles:
Vertical load pulling technique (Wide grip pull
down, pull ups, Dead lifts)
Size and Thickness:
The principle behind this type of workouts involves
vertical (i.e. up-down) range of motion with respect
to load/weight progression in each set.
Did you know that your back muscles are the next
big muscle group after your legs. In fact training
back muscles with good amount of load say with
workouts like dead lifts, eventually will lead to over
all muscle mass gain when combined with proper
nutrition.
Mostly these workouts involves the retraction of
scapula (i.e. shoulder blades) to obtain maximum
effort during the range of motion impacting the lat
muscles to maximum.
Horizontal load pulling technique (Seat row,
wide grip row, v bar row):
This technique works with the range of motion
being horizontal/ parallel to ground (e.g.: seated
rows) with respect to load/weight progression in
each sets. Basically rowing is the king of all back
workouts either barbell row, dumbbell or cable
ones since the workout is dispersed to rhomboids,
trapezoids and lat muscles making the workout a
compound movement.
Hand grip variation technique:
Researchers say that though there are involvement
of bicep brachii (bicep muscle) during supinated
grip (palm facing top position e.g.: lat grip pull
down), the load impact is distributed maximal to
the lat muscles. Muscle activity in vertical pull is
greatly activated in pronated grip while in horizontal pulling (like rowing) using supinated grip is
recommended (Ref2).
Though we have so many variations, I suggest beginners to consider the fact that staying basics is
easier and simple like
•
“Row makes you Grow”,
•
build those angelic wings with pull ups and
•
add dead lifts for size and thickness as
they have been the secret of most pros to
build their almighty backs.
VINODH was a sportsman since a
young age playing Judo at State
Level and Hockey at University
level. His clients love him for the
time and patience with which he
handles their queries. To enrol
him as your mentor, log on to
squats.in
View his complete profile HERE
Ok, so putting all together now you know why to
build bigger and better back muscles as play a key
part in your physique.
So when is your next back day???
References:
Ref1: http://www.health.harvard.edu/healthbeat/stretching-and-strengthening-are-key-tohealing-and-preventing-back-pain
Ref2: https://www.strengthandconditioningresearch.com/muscles/latissimus-dorsi/
16
QUIZ CORNER
WHAT IS YOUR
HEALTH IQ?
1
2
3
4
5
6
7
17
Fasting can lead to increased insulin sensitivity?
A. True
B. False
Which are the two hormones that regulate
appetite?
A. Insulin and Glucagon
B. Growth Hormone and Thyroid
C. Epinephrine and Melatonin
D. Leptin and Ghrelin
Carbohydrates have a positive effect on
Lipolysis?
A. True
B. False
Amino Acids are primarily absorbed in____?
A. Small Intestine
B. Stomach
C. Liver
D. Large Intestine
8
9
10
When you go on a fat loss diet, Leptin levels
rise so that the body can spare body fat?
A. True
B. False
Lactose breaks down into or is composed
of?
A. Fructose and Glucose
B. Glucose and Galactose
C. Sucralose and Fructose
D. Galactose and Sucralose
What are EPA and DHA long chain versions
of?
A. Proteins
B. Omega-3
C. Complex Carbs
D. Vitamin A
THIS QUIZ IS COURTESY OF SQUATS ACADEMY
Which are the two broad categories in which
Metabolism can be divided?
A. Fast and Slow Metabolism
B. Anabolism and Catabolism
Protein digesting enzymes are secreted by
which gland?
A. Pancreas
B. Liver
C. Salivary
D. Secretary cells in Stomach
If carbon forms a ______ bond with other
carbon and hydrogen, then it makes up to
be a Saturated Fatty Acid?
A. Simple
B. Complex
C. Single
D. Double
CHECK YOUR ANSWERS
10. (B) 9. (B) 8. (B) 7. (C) 6. (A) 5. (B) 4. (A) 3.
(B) 2. (D) 1. (A)
DOWN
ACROSS
1. Tissues where leptin is produced (7)
2. Number of calories per gram of carbohydrate (4)
3. Fasting can lead to increased sensitivity of ________ (7)
4. The causal study of diseases is
known as _________ (9)
6. This organ regulates the distribution of
amino acids in the body (5)
5. Protein digesting enzymes are secreted by _______ (8)
7. The most important hormone when it
comes to fat burning (6)
8. Proteins are converted into ________
(6)
ANSWERS revealed in the next issue
JUNE’S CROSSWORD SOLUTION: Across: 4. Lipids 6. Fructose 7. Keto 8. Anabolism 9.Protein 10. Glycogen Down: 1.Diabetes 2.Fiber 3.Hormone 5.Metabolism Special thanks to Trina Roy for contributing this challenging Crossword!
18
A lifestyle disorder involving excessive body fat
Disease in which the body produces antibodies that attack its own tissues
The enzyme that helps digest carbohydrates
Breakdown of molecules to provide energy
The catabolic hormone that gets activated during workout
The hunger hormone
Class of chemical compounds which are consumed in the largest quantities
Addition or the replacement of natural food
By-products of the incomplete breakdown of Free Fatty Acids in the liver
ANSWERS revealed in the next issue
JUNE’S WORD SEARCH SOLUTION: Vitamin, Water, Triglycerides, Glycosis, Sarcoplasmic,
Liver, Glycemic, Catabolism, Thermogenesis, Insulin, Plateau
Special thanks to Trina Roy for contributing this challenging Wordsearch!
19
FEATURED ARTICLE
3 TRUTHS ABOUT
BODY BUILDING
WHICH WILL STUN
AND SURPRISE YOU!!
BY MENNO
HENSELMANS
21
Bodybuilding. The
word immediately evokes distaste in many
people. Bronzed, oiled up men in
thongs showing off their clearly
unnaturally large bodies. And
women that look just like men. I
understand the stigma. Yet I consider myself a bodybuilder and in
this article I’ll show you why you
probably
should
be
bodybuilding too.
“it is a myth that stretching increases muscle length at all, atleast with
any humane stretching protocol”
At its core, if you strip away the
competitions and the steroid usage, the bodybuilding lifestyle
simply comes down to lowering
your body fat percentage and increasing muscular size. This is
achieved with heavy resistance
training in combination with a controlled diet. Here are 3 reasons
why you should consider bodybuilding in your training even if you
have no interest in competing.
1. BODYBUILDING IS BETTER
THAN YOGA AT LENGTHENING
YOUR MUSCLES
Many people think yoga gives you
long muscles and bodybuilding
gives you short muscles. Yet it is a
complete myth that stretching increases muscle length at all, at
least with any humane stretching
protocol. Nor does tendon length
increase, for that matter.
This myth is a clear example of
simplistic thinking. You stretch a
muscle, it lengthens, right? Acutely, yes, but total muscle (fascicle)
length stays exactly the same.
As per my review on the science
of stretching, this is what really
happens to your flexibility when
you stretch a muscle: neural
stretch tolerance increases. Basically, you teach the nervous system that it’s okay to relax the muscle a bit more when stretched.
Most of the neural adaptation is
simply an increase in pain tolerance. Contrary to popular belief,
most muscles don’t come close to
reaching their maximum length
during most activities. The biomechanical structure of the human
body simply does not make this
possible.
22
I should note that viscoelasticity of
the muscle may increase after hard
stretching, as in over two minutes,
but this is only temporary. Depending on the amount of stretching,
viscoelasticity returns to baseline
within a matter of minutes.
So the only semi-permanent adaptation that takes place after stretching is neural. The length of your
tissues stays exactly the same.
You become more flexible becomes the nervous system is
taught it can safely let you use
more range of motion. And since
this is a specific adaptation, you
mainly just become better at the
stretches you’re actually doing,
with little transfer to other movements.
But you know what does make
your muscles longer? Heavy
weight training. From your body’s
point of view, the stress induced by
stretching pales in comparison to
the tension put on a muscle by a
heavy weight at the end of its
range of motion. This stress actually causes the muscle to adapt its
structure.
In conclusion, bodybuilding does
not give you short muscles. It
makes them longer. In contrast,
yoga doesn’t do jack for the length
of your muscles. So when you see
a ‘muscle-bound’ bodybuilder sitting next to a ‘lean and limber’
yoga instructor in the locker rooms,
realise that the bodybuilder probably has the longest muscles.
2. BODYBUILDING IS ONE OF
THE SAFEST SPORTS IN THE
WORLD
Bodybuilding doesn’t exactly have
a reputation for being a safe sport
(is it even a sport?), but again this
perception is entirely misguided. In
the table below I’ve compiled the
injury rates of various categories of
exercise from the scientific litera-
ture. As you can see, bodybuilding
is by far the safest activity of them
all.
This makes perfect sense if you
rationally think about it. Most team
sports – soccer, American football,
basketball, baseball, hockey, etc. –
involve a lot of uncontrolled and
explosive movement. There is also
a lot of impact to the body, whether
it’s with a basketball, the floor or a
300 pound linebacker.
Running is far more controlled, but
the impact with the ground is unforgivingly repetitive.
Olympic Weightlifting and Powerlifting don’t have much impact and
are relatively controlled movements, so they have a severalfold
lower injury rate. Yet when you’re
lifting heavy weights close to your
maximum capacity, even a minor
slip can result in a serious injury.
CrossFit doesn’t involve as much
weight, but there is less control,
more impact and more cardiovascular fatigue that makes it harder
to maintain perfect technique.
In contrast, bodybuilding training is
very controlled, has almost no impact, doesn’t involve much
23
training with maximal weights and
incorporates a much greater variety
of movements (less repetitive
strain).
So if want to look good naked and
you want to play it safe (no pun
intended), bodybuilding is the way
to go
3. BODYBUILDING IS THE MOST
FUNCTIONAL TRAINING THERE
IS
Surely now I’ve really lost it? Bodybuilding has a reputation for being
the least functional sport there is.
The sole aim of bodybuilding is
improving your body composition
without regard for actual performance. How can this be functional?
CrossFit, where someone’s score
and force production are almost
perfectly correlated. You move
more weight, you get a better
score.
However, it also applies in most
sports: more force equals a faster
sprint, a stronger punch, a higher
jump, etc. Even an elderly person
that has trouble standing up
straight without shaking is a matter
of force. Where we informally talk
about ‘losing balance’, physically
the problem is a lack of force production and increasing force production capacity is what solves the
problem.
So functional training requires an
activity to have a high degree of
transferability of force production
“ An activity is functional if it improves
performance in many other activities.
So a leg extension is generally regarded as less functional than a squat ”
Let’s define our terms here. In my
experience, the way most people
think about the term, regardless of
how you specifically define it, ‘functional training’ refers to some measure of transferability of performance across activities. An activity
is functional if it improves performance, defined below, in many
other activities. So a leg extension
is generally regarded as less functional than a squat, because leg
extension strength doesn’t transfer
well to many other activities,
whereas a strong squat makes you
better at jumping, sprinting, etc.
Now let’s define performance.
In the broad sense, as the term is
used in fitness, performance generally refers to the ability to produce force during a given movement (= F in physics). This is
straightforward for Olympic
Weightlifting, Powerlifting and
24
across various movements. What
defines force production capacity?
The body’s ability to produce force
during a given movement is controlled by 2 things.
1 Morphological components.
This in practice largely comes
down to muscle size, since this
correlates with many of the other
components, like internal leverage
arm and pennation angle. Other
morphological components, like
myofilament density, aren’t very
important.
2 Neurological components. This
basically refers to the ability of your
central nervous system, specifically
your brain’s motor cortex, to control
your muscles.
Put simply, muscle size is the
body’s engine of strength and your
nervous system is the driver. Together, they determine your performance.
Now here’s the kicker: the second
component, neural adaptation, is
highly specific. Your nervous system becomes better at performing
the specific movement you’re doing
with little transfer to other activities.
Here are some examples.
- Partial range of motion strength
training makes you stronger
specifically in the part of motion
you’re training with only ~15%
transfer to the rest of the movement.
- That’s why you see many guys
in the gym that can quarter squat
a ton, yet when they have to go
ass-to-grass, they have to strip
off the majority of the weight.
- The optimal training methods for
0-10 m sprints are significantly
different from 30 m sprints,
though both are already extremely short distances.
- There is barely little relation between different measures of core
strength, even though it’s the
same muscle groups (abs, back,
etc.) performing a similar task
(stabilising the torso).
- Unpublished research from Osaka University of Health and Sport
Sciences found that there is no
significant relation between trunk
stability (i.e. planks) and trunk
flexion (i.e. crunches).
- Other unpublished research from
Saeterbakken et al. in Norway
found that the relations between
core strength, core stability and
core endurance were “non-existing to medium”.
Unsurprisingly then, the typical
‘functional training’ activities like
core training and the Functional
Movement Screen are “not strong
predictors of performance. Despite
the emphasis fitness professionals
have placed on functional movement and core training for increased performance, our results
suggest otherwise.” [2]
Similarly, stretching a muscle does
not improve its range of motion
during many actual functional
tasks. As per the first point of this
article, stretching just makes you
MENNO HENSELMANS is an Online
Physique Coach, Fitness Model, Scientific Author and the Founding Director of Bayesian Bodybuilding. Once a
former business consultant specialised in advanced statistical data
analysis, he traded his company car to
pursue his passion - help serious
trainees attain their ideal physique.
The Bayesian method he follows goes
beyond the scientific system and
forms rational beliefs based on available information. With a long history of
natural body building, his work is well
known in the fitness community to be
data driven and evidence based.
An international public speaker, his
work has been translated into many
languages - Dutch, Norwegian, Spanish, Turkish, Italian, etc.
He is our keynote speaker at the
Wellness Convention set for 2 days
in October. Read more about the
convention here - www.squatsconnect.in
Menno is also bring his scientific
rigour and rational thinking to the
SQUATS Academy and is on our
Board of Advisors. To know more
about the courses, send an enquiry
email to academy@squats.in
better at stretching: you teach
the nervous system to relax only
during that specific stretch with
little transfer to other movements.
This may be hard to grasp for
some people. Part of the reason
for this is that our language is
fundamentally flawed to under-
data showing that muscle size
and a low body fat percentage
(= bodybuilding) determine performance in a wide range of activities (= functionality). These
include: Elite volleyball, Swimming, Competitive sprinting
(obviously: just look at top level
sprinters!), Elite surfing, Major
League Baseball. Along with
“ We talk about strength and power as
traits, when they are in fact skills ”
stand biomechanics. We talk
about strength and power as
traits, when they are in fact
skills. Strictly speaking, a person cannot be strong or be
powerful. A Powerlifter isn’t
strong: a Powerlifter has a
strong bench press, deadlift and
squat. Nor is an Olympic
Weightlifter powerful: a weight
lifters has a powerful Clean &
Jerk and Snatch.
American Football, these are
one of the few sports that
caught on to the performance
benefits of being highly muscular early on.
Since the nervous system is
highly movement specific in its
function, that leaves muscle size
as the main component of functional capacity. Muscle size is
the only true trait that increases
force production capacity without any limitation of movement
specificity. If you make a muscle
bigger, it will increase your ability to generate force during every
movement that that muscle is
involved in.
Secondly, the other thing bodybuilders excel at, which is
achieving a low body fat percentage, is also strongly linked
to performance during many
movements.
As a final example the non-specific benefits of bodybuilding for
performance, consider training
for jumping performance. Many
‘functional trainers’ have argued
that you should train quarter
squats to improve your jump,
because this is a movement that
resembles actual jumping.
However, full squats build more
muscle and lead to greater increases in jumping performance
than quarter squats.
Given the same muscle mass,
the lower your fat mass and
thereby your total bodyweight,
the higher your relative strength.
This is particularly important
during weightbearing activities,
which basically includes all
ground sports.
In general, as competitive pressure, the celebrity status of athletes and the financial rewards
increase, athletes in many
sports are becoming ever more
muscular.
So where most athletes are
specialised in specific movements and have certain skills,
bodybuilders are the most functional because their size makes
them good jacks-of-all-trades.
CONCLUSION
Don’t be deterred by the stigma.
If you want to look good naked,
you want longer muscles, you
want to have a highly functional
body and you want to achieve
all of this safely, start bodybuilding.
And this isn’t just theory and
logic. There is actually a ton of
25
26
27
28
SPONSORED ARTICLE
ARTICLE BY COURTESY OF:
Importance of
CALCIUM
in your body
BY KARISHMA ARORA
Ever since an adolescent, you were told countless
times to drink milk to build strong, healthy bones.
What they meant is the calcium in the milk helps build
strong and healthy bones, muscles, heart & teeth.
Every cell in your body utilises calcium to some capacity.
The following 4 areas in our bodies need calcium on
a daily basis to properly function:
The most
BONES
well-known atCalcium
tribute of calcium is
guides the electrical signals within
that it helps build & maintain
the nervous system; also aids in susstrong, healthy bones & teeth.
taining brain health and understanding
Calcium deficiency can cause
the ageing process. Calcium releases
acute Osteoporosis. Calcium defipotassium and sodium to facilitate a
ciency reduces bone mass signifnerve impulse. Calcium must move to
icantly leading to brittle bones.
release the ions and calcium must
The deficiency can also be
return before the impulse will
Calcium sends
linked to hypertension
stop and homeostasis is reelectric signals to your
and cancer.
turned.
muscle fibers to contract
when performing an exercise or
any physically demanding activity. When
the calcium in the body is below the required levels the muscles cannot relax,
which lowers energy levels resulting in poor
contractions and hence no growth in
muscles. Calcium is the transport
means of large number
Calcium ions HEART
of amino acids and creMUSCLES
are required in
atine. Calcium also
order for the heart
helps to metabolise fat.
muscle to contract
and function adequately.
NERVOUS SYSTEM
Karishma is a four time
Gold Medalist in Women’s
Fitness Category and a
contestant in MTV Roadies X4
29
As you see, calcium is very important to your body. With age, calcium is
absorbed less in your bones; therefore, causing your body to take calcium
away from your bones. By time you become a senior citizen, this could potentially lead to osteopenia or osteoporosis. This is why it is important to incorporate a diet rich in calcium, especially if you’re still between the ages of
18 to 45 years old.
ATHLETE
of the
Month
IFBB Pro Deepika Chowdhury
is India's first female "professional" athlete declared by International Federation of Bodybuilding. She has competed
five times in the US and won all
the five competitions in Figure
division of bodybuilding.
TRAINING SINCE
11th December 2011
WHAT MOTIVATES HER:
“I think my training makes me
happy unlike anything else and
acts like a medicine to heal and
grow strong emotionally and spiritually. I am obsessed and a disciple of my training. Achievements
are byproduct of it. I don't enjoy
success as much as I enjoy performing the best I can in my every
training session. The other thing
which makes me do what I do is
the warm love and respect from
people. It helps me strive to rise
beyond average.”
Professionally Deepika also
handles molecular biology
work at National Institute of Virology. Certified in sports nutrition and personal training. As
an athlete she competes in the
Figure category in the sport of
bodybuilding. She also enjoys
powerlifting and made the
highest total in a meet at Mangalore in Bangalore State powerlifting competition as a guest
lifter.
“Even if I have not competed in a
powerlifting meet after that, I plan
my training for strength and hypertrophy both”
D
E
E
P
I
K
A C
H
O
W
D
H
U
R
Y
This Section is Sponsored by
FEATURED ARTICLE
B☤ør♄¥☂♄m Dḯ℮t
THE WAY ALPHAS EAT…
BY PRATIK THAKKAR
Looking at the title, everyone would be
too excited and probably already have
this seed planted in their minds that “This is the diet I am going to follow
next as it is how Alpha’s do it and by
following this, I will become an Alpha.”
Well, sorry to disappoint all Gollum(s),
but this is not your precious.
The name can be misleading and already
exciting the fad diet followers’ community
as they have been the proactive ones in
experimenting all kinds of diets on themselves. Well, sorry to disappoint! This is
not a diet program, but a pattern on how
to time your macro nutrients.
Before getting into the specifics, let us
discuss the most important factor that dictates this pattern of eating - ‘Circadian
Rhythm’
Pratik is probably the most well read of
all the SQUATS consultants and he puts
his knowledge to good use by brining
sensational changes to his clients
physique.
To enrol for Consultancy from Pratik, log
on to squats.in
31
Circadian Rhythm is the special biological system that keeps your body in sync
with the day and night cycles. Our internal
time tracking device is logically synchronised to the rising and setting of the sun.
Many of our body’s processes are calibrated to the appearance and disappearance of natural light.
In short, the Circadian rhythm also determines how well your body will handle different macro nutrients throughout the day.
The Bio Rhythm diet can be followed by
structuring your meal timings accordingly.
The SCIENCE behind it :
1.
2.
3.
4.
32
During the beginning of the
active phase of the day, consume more of fats (10 - 30
grams) and moderate protein.
You can skip carbohydrates
altogether. By ingesting high
fat meal, you are increasing
metabolic flexibility - setting
the metabolism for higher fat
oxidation.
Insulin sensitivity is higher in
all cells during the day, including fat cells. Having carbohydrates later in the day
during lesser insulin sensitivity partitions carbohydrates
being actively stored in muscle vs. fat. Resistance training
engaging muscles enhance
this.
Having high carbohydrate
meal in the night will push the
leptin signaling (3 - 6 hours
after going to sleep) burning
more fat during that time and
the subsequent day.
High carbohydrate meal at
night will increase the neurotransmitter seratonin and
make you sleepy. It will also
be more satiating and will
ensure better sleep quality.
Practical guidelines :
1.
2.
3.
4.
Breakfast - High fat + moderate protein
Lunch / Pre workout - Protein
+ Fat (preferably MCT’s)
Post workout - Protein + Carbohydrates (30 - 50 grams
per meal; if the goal is fat
loss, carbohydrates can be
totally avoided as well)
Dinner - Heavy carbohydrate
meal + lean sources of protein. Keep little to no fat in
this meal.
This will not only help you achieve
your goals a bit faster but will ensure that you take full advantage
of the body’s biological clock.
From my personal experience, the
clients whom I have recommended this eating pattern have reported better energy levels and increased concentration throughout
the day.
“This is not a diet
program, but a
pattern on how to
time your macro
nutrients”
http://www.aasmnet.org/resources/
factsheets/crsd.pdf
http://www.princeton.edu/~ota/
disk1/1991/9108/910805.PDF
http://news.yale.edu/2013/06/17/
rhythm-everything
References :
h t t p : / / w w w. n c b i . n l m . n i h . g o v /
pubmed/18419318
5
ESSENTIAL
GYM EQUIPMENTS
B Y A KS H AY KU M A R
SQUAT RACK
One of the most essential equipment every gym should have is a
squat rack. Now mostly
squat rack is replaced
by a smith machine in
most of the gym. This
is understandable as
Smith machines are
good for those who are
starting to workout. If
you are a beginner, your main
focus should be to improve your
form and technique. Start with
body weight exercise then using
free bars and then progress to
barbell with weights.
1
Research has shown that doing
squat using barbell is better for
your Trunk Musculature, vastus
lateralis (quadriceps).
So basically they found out
that the EMG averaged over
all muscles during the free
weight squat was 43% higher
when compared to the Smith
machine squat (Ref1)
If you feel that using smith
machines eliminates the need
for spotter, then you should
also know that all squat racks
come with guards or catcher,
which can be used in case
you need to bail during squat.
A huge drawback of the
Smith machine is that it eliminates the need for your body
to build stabiliser muscles, as
it does the stabilisation for
you.
So long story cut short stop giving
excuses of replacing squat rack
with smith machine. Start lifting
and get under those bars.
Akshay’s clients swear by his knowledge of
Nutrition and Sports Science. Winner of
many fitness competitions, he is extremely
friendly and approachable. To enrol for
Consultation with him, log on to squats.in
View his complete profile HERE
33
2
PREACHER
CURL
Bio-mechanically very similar to concentration curls, preacher curl is a very
good exercise for a perfect isolation movement
for biceps. With the upper arm pressed against
the pad during the movement there is minimal
assistance of other muscle groups. It not only
isolates biceps but also shift the stress to the
outer head since the short head of the biceps
enters active insufficiency.
Active and passive insufficiency is a very interesting topic and would be useful for us to target
different muscle group efficiently.
Flexing the shoulder by lying on the pad of
preacher curl, recruits the short head of the bicep. So biceps enter active insufficiency at the
top of the range of motion, so we work the
brachialis with this.
LEG PRESS
Leg press machine according to
me is good for functional development and also for people who
have some recent injuries or are
not well. As we say there should
be no excuse and legs day should
not be ignored.
So the question is does leg press
helps us in functional movement
like walking, jumping
etc. Karlsen and Helgerud did a study to
find out whether maximal strength leg press
training improves walking mechanical efficiency in heart disease
patients, involving 4 sets of 4 reps
with a horizontal leg press at
~85% of 1RM with 2 minutes rest
between sets, 3 times per week.
Not only did leg press 1RM increase 44% but walking efficiency
(oxygen consumed for the same
workload) improved by 35%
(Ref2)
1RM increased 31%, walking
economy increased 10%, and
performance in a treadmill test to
exhaustion increased 14%.
So, Leg press exercise, alone or
with other lower-body, improves
measurable, functional strength in
most populations, including diseased, elderly and young people.
It can increase walking efficiency,
balance, horizontal jump distance,
short-distance sprinting ability.
And No, it probably won’t be as
effective for improving athletic
performance as the conventional
back squat . However, if you think
it won’t improve functional
strength at all, or if you believe
that it will somehow will make an
athlete perform worse, then that is
not right. There is simply no evidence to support this idea and
whatever few research we have
suggests exactly the opposite.
3
Peripheral arterial disease (PAD)
patients have reduced muscle
strength and impaired walking
ability So Wang E published a
study in Scandinavian Journal of
Medicine & Science in Sports.
They used a similar, 8-week training program where Leg press
34
CABLE
CROSSOVER
Now cable cross machine no doubt
is a one stop equipment. You name
a body part and you can perform an
exercise for that body part, be it
biceps, triceps, rear delts or back.
We also know that training your
body both bilaterally and unilaterally
is very important for proper development of your muscles and symmetry. For this, the cable
cross machine can be used
wisely.
4
Now what you need to understand here is that if it’s a
single pulley cable cross
machine, then 50 kgs in the
plate is equal to the force you need
to apply to lift it, but as the number
of pulleys increase you can easily
go heavy. So make note of what
your doing and have a progressive
overload plan.
Doing a drop set or superset with
this machine is also easier, since it
has a stack of weights, you can
quickly do the transition.
SEATED LEG CURL
As we know hamstring development and its engagement in our daily functional movement is very
important. So lets see a bit of anatomy of
hamstrings. It consist of three main muscles -- biceps femoris, semitendinosus and
semimembranosus -- extending from your
sit-bones to your knees.
Now not to mention that these muscles
are responsible for bending your knees. If
they’re rock solid, you can jump high, run
fast and accelerate with explosive power. With
well-developed hamstrings, you can maintain good
posture and prevent leg injuries.
Now coming from there to Seated leg curl machine.
Now there has been a lot of controversy that we
should avoid leg curl machines , but I don’t agree.
As we know about active and passive
insufficiency , so would be easy for us to relate it
now.
So while doing seated leg curl basically Dorsal flexion of ankle reduces active insufficiency of Gastrocnemius allowing it to assist in knee flexion. Just
make sure there is not much of hip extension.
5
35
FITNESS & WELLBEING
FEATURED ARTICLE
37
FOR THE INDIAN WOMEN
BY NUSHAFREEN IRANI
Typically women’s day begins with waking up early in the morning and preparing
meals for the family. This is same for both
working women and housewife as she is
the only one who would convert the
sticky dough into a fluffy ‘roti’. There is
no denying that the scenario is changing
with men trying to help and giving the
lady an occasional break with take-aways
or Holachef. However if we look around,
the role of a woman has been same
across the class for as long as we can
remember.
In Marathi they say “mulgi-shikli-pragatizhali” which means if “Girl is educated it
leads to progress”. But with the dual drive to
build a career and also looking after the
house, women are seriously losing out on
their own wellbeing. Her nutrition is often
neglected with the exception of her pregnancy.
This needs to change. The lifestyle choices
of a fit woman automatically trickles to the
rest of her family. By “fit” I mean both physical as well as mental aspects and not just
focus on cosmetic changes. Most women
partake fitness to be the domain of men and
choose welfare of family over self-care.
However, as they age and the body weakens, the resilience fades. This is a self-perpetuating cycle !! they will often complain but
would seldom make time for change.
Shifting from Problem to Planning!
There are some simple ways how
this cycle can be broken:
DIET: Most women look after grocery shopping for the family and
this is one aspect she can control
and improve. Choosing a more
protein based diet over carb and
choosing Ghee over regular refined
oil are some of the starting points.
Eating smart can also be made
rewarding by making mindful selection. For example, choosing ‘Dark
chocolate’ over regular ones. Dark
chocolates contain flavanols which
38
encourages brain to release endorphins, also known as ‘happy
hormones’. Dark chocolates especially those with 80% above coco
content can help you to lose weight
as it acts directly on satiety center.
But keep this to a square or two.
YOGA: Surya-namaskar i.e. Sun
Salutation is preferred at sunrise
and must be done with a target
beginning with two or three per day
and slowly increase as per your
capacity.
It is considered to be the most
complete body workout and estimated that one round of Surya
“Most women
partake fitness to
be the domain of
men and choose
welfare of family
over self-care.”
Namaskar burns up to 13.90 calories for an average weighing person. Toning of muscles can be
achieved by doing the 12 steps at
slower pace and for cardiovascular
workout a faster pace of 12 such sets
is preferred.
If done it makes the body flexible
giving relaxation with some even experiencing a meditative state. Daily
practice of yoga helps in changing
long time wrong habits by re-establishing metabolic and hormonal balance. Surya-namaskar also has its
effect on premenopausal symptoms.
So buy that yoga mat and place it
where you shall see it every day to
get going as for us women the guilt
of buying &not using mostly works!
EXERCISE: Resistance training
can be initiated with string exercises
which can be done daily after a two
to three hour interval. These simple
exercises don’t require much space
and are baby steps towards weight
lifting exercise which will help you
build in skeletal muscle mass.
SLEEP:
Many people would not
pay much attention to their
39
sleep .One of the notable repair processes occurring during sleep time is
the production of new collagen which
prevents sagging of skin.An increase
in blood flow to skin is achieved while
you are asleep which augments a
better complexion and healthy skin.
Also the lack of sleep or fragmented
sleep will lead to more hair loss as
there is decrease in blood flow to hair
follicles as blood supplies the vital
nutrients to root base.
When you are asleep, skin loses
more water than it does while you
are awake. Thus applying creamy
moisturiser before bedtime and drinking plenty of water during day will
keep your skin hydrated overnight.
These are some of the steps women
can incorporate in their daily lives
without much alteration to their already busy and varied schedule.
Nushafreen is a senior research officer at the International Institute of Sleep
Sciences (IISS) and pursuing PhD from University of
Mumbai. She is a guest lecturer in conferences and
faculty in conducting workshops on Sleep Science.
Nushafreen is also a Yoga
Teacher and holds a Diploma in the same.
Recipe OF THE COTTAGE CHEESE
MONTH kebabs
INGREDIENTS • 2 cups long grained white rice
• 200 gm Full Fat paneer grated
• 1/2 cup finely chopped french beans
• 1/2 cup finely chopped green bell
peppers
• 1/2 cup finely chopped carrots
• 1 celery, finely chopped
• 1 cup chopped spring onions (white
part)
• An inch piece of ginger, grated
• 3 to 4 spring onions, finely chopped
• 1 tsp soya sauce
• 1 tsp black pepper powder
• Ghee/ butter for cooking
• Salt to taste
METHOD Shobhit Modi is pursuing
his Masters in Innovation
and Entrepreneurship from
University of Warwick, UK
1. First start by cooking the rice and allow it to cool completely (For Kebab, a rice that is
made a day old is better, as it has the perfect texture) 2. Heat oil in a pan; add the beans, carrots, green bell peppers celery, ginger, spring
onions, grated paneer and sauté on high flame for 3 – 4 minutes until the vegetables become slightly tender
3. Add the rice, soy sauce, black pepper, and salt. Mix well and stir fry the rice for 2 more
minutes. Turn off the heat and transfer the mixture to a bowl
4. Keep it in the refrigerator for 1 hour to cool 5. Make small kebab like pieces and shallow fry / grill using Ghee . Make sure that you
turn only when one side has become crispy 6. You can serve with yogurt and green chutney . Serve chaat masala and some lemon
while serving
CONSULTANT OF THE MONTH
SHIEKH
NADIR
SIDDIQUEE
He was last seen doing a handstand
on a push up bar. Standing at 5’10”
from a 54 kg ectomorph to a 69 kg
muscular hunk today, he has seen it
all, and tries to give the very same
thing to his clients as a SQUATS consultant. Dev talked to our Consultant
of the Month for July, Nadir Siddique.
Let’s have a look at what he had to
say:
Dev – Talking about that, you
were a very lean guy back in the
days. What helped you pack on
muscles and become this athletic person today? Nadir – Nutrition is the key, believe
me when I say that. I always
worked out and have been into
fitness since almost 8-9 years now.
But the real change happened
when I set my nutrition in place.
That was the turning point.
Dev – Hello Nadir! Welcome to
the section every consultant aspires to be in. Congratulations
on the feat! Nadir – (puts down his cup of black
coffee) Thank you so much Dev! It
feels amazing to finally get featured
on this section. Pushes us as
change-makers to do more.
Dev – Most people know you as
a Fitness Consultant today. But
what most people don’t know is
that you came into Fitness after
spending years in the world of
IT. How did the transition happen? Nadir – Yes, I was in IT for almost 6
years but I wasn’t really enjoying it.
I always wanted to do what I loved,
but lacked the direction. But after
SQUATS happened to me, I got a
path to walk on and gathered
enough courage to quit my routine
job and take this risk. And I’m glad
that it was worth it.
Dev – That indeed was a significant turn in your life with the
42
motivation to pursue your
dreams. Tell us, how do you motivate your clients in their fitness
dreams? Nadir – I always interact with my
clients right at the beginning of the
program to understand their goals
and I keep repeating their own
goals to themselves during the
course of their fitness journey. That
serves as a motivation to them,
and also, if I can do it, anyone can.
I remind them of the possibilities if
they put their mind into it.
Dev – You’re practicing a lot of
calisthenics lately. Can you tell
us more about it?
Nadir – It comes from two Greek
words meaning beauty and
strength. It’s one of the foundational ways to make yourself fit and
adds dynamics to your fitness
goals. All you need is the floor and
the bar and you’re set. There’s no
need of fancy equipments and machines. Great way to develop
strength and get fit.
Dev – 9 years sounds pretty impressive. Take us into your initial
days and your journey, and
maybe what other people can
learn from it? Nadir – One thing that’s becoming
a rage right now is wanting to get
massive results in a short time.
That’s ridiculously rare and only
happens with a small section of the
people owing to their genetics. The
majority needs to invest time to
reach somewhere significant in
their fitness journey. People want
to build 10 kilos of muscles in 6
months (some even 3 months).
That’s ridiculous. Muscle building
takes time. Although fat loss is significantly faster than muscle building, still people should set realistic
goals.” 20 kg in 3 months” happens
once in a while, in 1 or 2 out of 10
or 15. And I hate putting numbers
to goals. It should reflect on you
rather than on the scale.
Dev – You’re right. That’s indeed
what upsets most people when
they achieve significantly visible
results but still compare themselves with the select few and
set unrealistic goals for themselves. What you said is indeed
a takeaway. Thanks a lot for being with us today. Nadir – Thanks a lot for the opportunity.
To Enrol for Consultation with
Nadir, log on to squats.in
JC’s ARCHIVES
Meal frequency 101 =======================
Bodybuilders eating 8 meals a day, 6
meals a day is common, and even dieticians suggest portion control, hell even
Precision Nutrition suggests portion
control (I hate them more and more ) What does the research suggest ? That it doesn't matter!
Eating few meals or more frequently
doesn’t matter, as long as you hit your
daily target macros. There are certain
metabolic advantages when fasting in
the morning or eating carbs at night.
However increased meal frequency
doesn't make any sense. The TEF or
the thermic effect of food is directly proportional to the food consumed. Let me try breaking it down simply for
you: You have a car, you turn on the
ignition for 1 mins, then after two hours
you turn is again for 1 min, you keep
doing this 8 times throughout the day,
8x amount of fuel is burned and some
amount of heat is generated. Now you
turn on your ignition for 8 mins, 8x
amount of fuel is burned; turn on your
ignition for 4 mins, 2 times, 8x amount
of fuel is burned.
The fact is, meal frequency is inconsequential, so don't kill yourselves packing
lunches, packing meals, eat as many or
as few meals as you like, just make
sure you hit your macros. Frequency doesn't matter, but timing
does. I'm still a proponent of having
your meals around workout, just to
make sure you get enough energy to kill
your workouts, also, fasting in morning
and carb-ing at nights, but as far as
meal frequency is concerned, I'll stick to
fewer meals a day (suits my busy
schedule ) This article was originally posted
by JC in the SQUATS FB Group in
November 2015.
THE LAST WORD
Did you know that bones
are live metabolic tissues.
Everyday your bones are
dissolving and reforming –
by this process about 10%
of your bone structure is
replaced every year. In
some cases though the
rate of bone resorption (i.e.
dissolving) can be higher
than the rate of remodelling (i.e. reforming). This
leads to bones with low
density that are prone to
damage and give rise to
osteomalacia.
WHAT YOU CAN DO TO
LOOK AFTER
YOUR BONES
By JYOTI DABAS (N.D.)
Here is what you can do to
ensure strong and healthy
bones:
44
1. Spend 5-10 minutes in the
sun everyday. Without Sunscreen. Morning sun exposure
is better than evening. Your car
windows have a UVA-B protection film because of which
melatonin formation cannot be
triggered. So roll down the windows if you can. Time needed
to be spent in the sun depends
on your skin colour where fair
skin needs only a few minutes
while darker skin tones require
as much as 8-10 minutes.
(Ref1) 2. Eat foods rich in calcium,
magnesium, phosphorus and
omega-3 fatty acids. Also
foods rich in vitamin D, K, and
A are essential to assist your
body to efficiently carry out the
bone remodelling process. You
will get all these and more just
by including green leafy vegetables (make them a part of
your daily diet – spinach, fenugreek (methi), lettuce, broccoli
and even cauliflower, cabbage,
etc), fatty fish (like tuna,
salmon, mackerel, etc), egg
yolk, flaxseeds (esp. recommended for vegetarians), etc. 3. Dairy has recently received
bad press and most adults
consume only just as much as
they need in their coffee. This is
not good. Unless you specifically have an allergy to dairy,
you should consume it in good
quantity in one form or another.
2-3 glasses of milk everyday, 12 servings of yogurt or lassi
(i.e. buttermilk) and even
cheese if your diet allows, are
vital for good bone health. 4.
Chronic Inflammation upsets
the bone turnover rate. This is
a side-effect of our over-worked
lives and largely results from
eating processed foods, from
an upset intake ratio of omega
3 to omega 6, stress, inadequate sleep and poor gut
health. To address these, go
through chapters in my ebook:
‘7 Easy Ways To Improve Your
Diet’ that discuss omega3omega6 fatty acids and how to
look after your gut health. 45
5. Drink just enough water. Dehydration has been overhyped. Not
everybody needs 8 glasses of water. The colour of your pee is the
best indicator of your hydration
levels. If your pee is transparent or
water coloured, you are drinking
too much water. It should be only
slightly yellowish. When you drink
too much water the mineral content
in your blood gets diluted which
causes the bones to dissolve
themselves releasing calcium and
other minerals. If this happens too
often you are upsetting the natural
bone reformation rates resulting in
lower density bones. Subjects: An overview of Systemic
Reviews and Meta-analysis. Sports
Med. 2016 Feb Ref4: Winters-Stone KM, Snow
CM. Site-specific response of bone
to exercise in premenopausal
women. Bone. 2006 Dec; 39(6):
1203-9
6. Finally, mechanical stress on
the bones helps it to grow
stronger. Even old bones respond
to the same training signals. If the
heaviest thing you lift in a day are
your office bags or the TV remote,
it is time to take up a challenge.
You can start with this 30 Day Push
-Up Challenge. Body resistance exercises like
squats, push-ups, pull-ups and
even jumping rope are all examples of ‘impact training’ and can be
used to strengthen bones (Ref3). If
these are too easy for you, get to
the gym and start lifting heavy. Also
keep in mind that only bones subjected to stress become stronger
(Ref4). It is important that you do a
full body resistance program. Training only your legs or arms would do
nothing for the bones that are not
directly targeted.
References:
Ref1: SunSmart: How Much Sun Is
Enough. http://www.sunsmart.com.au/downloads/vitamin-d/howmuch-sun-is-enough-vitamind.pdf . Last accessed May 2016.
Ref2: UV Index in Delhi, Bangalore
and most cities in India is close to
12, i.e. only a few minutes a day is
enough for daily vitaminD requirement. http://www.weatheronline.in/
Karnataka/Bangalore/
UVindex.htm . Last accessed May
2016.
Ref3: Xu J, et al. Effects of Exercise on Bone Status in Female
Jyoti is the Chief Editor
of FITMAG, Director of
SQUATS Academy and a
certified Naturopathy
Doctor. She writes about
nutrition, weight lifting,
yoga, meditation and
more in her personal
blog FitButHow
View complete profile
HERE

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