Lifestyle tips to prevent cancer

Cancer doesn’t develop overnight and certain lifestyle moves and cancer-fighting foods can help us in preventing this life-threatening disease. Here are some tips which can help you prevent cancer.

Cancer – a deadly term which scares everyone as they hear about it every now and then as these days it has become very popular with the lifestyle we follow. Common types of Cancer heard in India are lung cancer, skin cancer, ovarian cancer, cervix cancer and breast cancer. Cancer doesn’t develop overnight and certain lifestyle moves and cancer fighting foods can help us in preventing this life-threatening disease. To spread awareness, here are some tips which can help you prevent cancer.

Lifestyle tips to prevent cancer

Eat healthily and make it a lifestyle

  • Onion, garlic, brazil nuts and wild salmon are your best friends: All these have certain nutrients which help the body to produce cancer-fighting cells or agents and help them die naturally and prevent it from spreading all over in case of any potential. Fish, especially salmon, is packed with inflammatory omega-3 fatty acids which are likely responsible for cancer-fighting effects.
  • Say no to Sugary Drinks: these drinks not only aid diabetes and obesity but can be the biggest cause of endometrial cancer as well. Research has shown that the women who are habitual of having sugary drinks have 87 per cent more chances of suffering from cancer because of the weight it adds up to the body.
  • Have superfood Broccoli: Broccoli is considered as a super cancer-fighting food. Nutritionists recommend to have steamed ones rather than boiling or frying it before consumption as it contains more healthy components of vegetables.
  • Green tea, a saviour: many studies have found that tea drinkers have a reduced risk of ovarian, breast, prostate and lung cancer. ECGC, a chemical in green tea, could be one of the most powerful anti-cancer compounds due to the maximum number of antioxidants.

Maintain your body weight and be physically active

Maintaining body weight not only helps to prevent many diseases like diabetes, cardiovascular diseases and thyroid etc but proves to be the saviour from cancer as well. It is advised to include 30 minutes of physical activity in daily regime to keep you fit.

Say no to tobacco

Using tobacco, especially smoking can lead to causing cancer. Even if you are exposed to smoking, you can be the potential cancer patient. Consult a doctor to take help in quitting any kind of tobacco for a healthy and risk-free life.

Be sun safe

Skin cancer is the most common and most preventable cancer in India. Following tips can help in the prevention of the same:

  • Avoid going out in the sun during the strongest rays ie. Between 10 a.m. and 4 p.m.
  • Keep yourself covered when moving out in the sun.
  • Wear darker shades which can reflect ultraviolet rays as compared to the pastel shades.
  • Always put on your sunglasses while going out in the Sun. They are not just a style statement.

Get proper medical care

Cancer prevention includes immunity from certain diseases like Hepatitis-B, HPV, HIV and Hepatitis-C. Get yourself vaccinated and do not share needles to prevent such kind of cancer-causing diseases. Go for regular screening of your body to detect any kind of risk related to cancer and get it treated on the early stage itself.

Disclaimer: The article has been authored by Dr.Suresh, well know health &fitness coach . Views expressed are personal.

HOW TO COUNT CALORIES

The calories in food come from

1. Carbohydrates,  2.proteins, and 3.fats.

A gram of carbohydrate contains 4 calories. A gram of protein also contains 4 calories. A gram of fat, though, contains 9 calories — more than twice the amount of the other two.

We have zero calories in water, minerals, vitamins and fibers .

Calorie count:

  1. 20:CALORIES FOOD

All vegetables(100grams) except potato comes in 20 Calorie category

for example 100grams tomato or cucumber (90%W4+5%F+4-5%C)= 16-20 calories

but Potato(100 grams) =100 calories


2.50:CALORIES FOOD

All fruits(100grams) except banana & mang0 comes in 50 Calorie category

But 100grams banana or mango -100 calories

3.100:CALORIES FOOD

One chapati (35grms) OR bread 2 piece(30g), 4 marigold biscuits(24g), 100grms rice,100 grams dal,

4.500:CALORIES FOOD

100grams of sweets Gulab jamun , junk foods = 500 CALORIES

5.1000:CALORIES FOOD


100 grams all oils ghee, refined oil etc.

CHOOSE YOUR CALORIES WISELY

DRS Guide to Intermittent Fasting – Everything You Need to Know!

Most of you must have been following fasting as a part of your spiritual, religious, and cultural traditions. Born out of this, is a new way of fasting – IF or Intermittent Fasting! This is something really very different and that your ancestors used to follow in the era when there was no refrigeration, microwaves, food delivery, and electricity.

If you wish to know everything about intermittent fasting, then read this post to explore every bit of it!

What is Intermittent Fasting?

It is a kind of eating pattern where you cycle between abstaining from food and sessions of eating food. You don’t have to restrict to calories or food. The focus is on timing. For this reason, it is also known as time-restricted eating. You simply have to condense your eating hours into a shorter time window.

Why You Must Go for Intermittent Fasting?

Our process of digestion is highly energy-intensive and it is not meant to be ‘on’ all the time. When we allow our digestive system to rest for 12-16 hours in a 24-hour session, it is able to work to remove metabolic toxins and junk, which develop in our body over time.

When we fast, inflammation within our body reduces down and our body initiates autophagy, which is a vital cleansing process that breaks down and revamps damaged cellular elements. when human growth hormone increases, it helps to burn fat, increase muscle, cartilage, and bone growth, and restores muscle mass. The levels of adrenaline, as well as norepinephrine, also increase that release energy while burning fat. The decreased insulin levels allow to burn fat rather than storing it, and lastly, leptin and ghrelin levels are normalized.

Due to activation of such processes during fasting, it is possible for us to experience numerous health benefits like stable energy, fat loss, reduction in oxidative stress, enhanced cognitive function, reduction, and prevention of degenerative ailments in the brain, slowed aging, enhanced longevity, and more.

You see, intermittent fasting, therefore, can be a great way to reduce fat. It is because it trains your body to abstain from food and prepares it to burn stored fat and use it, rather than relying on sugars.

Who All Can Go For Intermittent Fasting?

If you want to improve your health condition and become a better fat burner then you can be a good candidate for intermittent fasting.

Here are some suggested pre-requisites for intermittent fasting:

  • You are consuming a well-balanced healthy diet including fat, protein, and fiber.
  • You can consume three meals a day and no snacks without experiencing hypoglycemic symptoms like blurred vision, light-headedness, confusion, energy dips, getting angry, and more.
  • You can manage stress and have not to experience adrenal dysregulation.
  • You are getting sufficient sleep of 7-9 hours.
  • You exercise regularly.
  • Being a woman, she does not experience hormone imbalances like thyroid, sex hormones, adrenals, and others.
  • You are not pregnant or breastfeeding.
  • You are not underweight or experiencing an eating disorder.
  • You don’t experience a chronic renal ailment.

Some Important Facts About Fasting

  1. Intermittent fasting is not about starvation. The aim of this fasting is not to restrict calorie, but to restrict time.
  2. When you do any kind of fasting, your body restores muscle mass and breaks down only fat tissue to meet the energy requirements.
  3. Finally, intermittent fasting will not slow down your metabolism. It’s true that staying without food can reduce the metabolic rate, short-term fasting maintains body health as well as metabolic rate.

The Intermittent Fasting Approach

There are numerous approaches to intermittent fasting. Here I have mentioned some of the options that might work best for you.

  1. 12-Hour Fast – This is the recommended plan for those who are just starting with intermittent fasting. It is the safest and easiest approach to follow as most of the people don’t have issues fasting for 12-hours. You can decide a suitable time for dinner, like 8 p.m. and do breakfast exactly after 12-hours, which is 8 a.m. In between, you don’t have to eat anything, but you can always consume liquids.
  2. Alternate-Day Fasting – This is another plan of fasting that involves fasting one day where you consume only 25% of the normal caloric value excluding starches or sugar. On an alternate day, you can eat whatever you want but not junk or processed food.
  3. 16/8 Cycling – This plan is based on the same strategy as the 12-hour fasting plan. But here, you just have to limit the eating window to eight hours and extend fasting to sixteen. Though it might be quite challenging as compared to the 12-hour fasting pattern, then the results are also profound. In this plan, you can eat dinner by 8 p.m. and have lunch by 12  in the noon to create a 16-hour daily fasting cycle. You can set a time frame as per your preference.
  4. The Warrior Diet – This plan involves consuming small amounts of raw veggies and fruits during the day and then consuming one big meal at night.
  5. 5:2 Plan – Just like the alternate day fasting, this plan allows to eat normally five days a week and limiting the calorie intake to 500-600 calories on the remaining two days of the week.
  6. Eat When Hunger Ensures Naturally – As per this approach if you are not feeling hungry in the morning then don’t eat breakfast. Similarly, eat dinner only if you are hungry. Don’t eat just because it is the time. This way, you can decide to fast and whenever you eat, avoid consuming high-calorie food.

Tips To Experience Hassle-Free and Safe Intermittent Fasting

  • Start Slow – You can start slow by finishing your evening meal 3 hours before going to bed. If you can’t follow the 12 hours fast at once, aim for a fast of shorter duration for the initial weeks.
  • Gradually increase your fasting window to 13 hours for 2 weeks. Once it feels easy, you can extend the duration.
  • If you are hungry, you can take a few deep breaths. Also, drink some water when you are extremely hungry. If still not feeling better then go out for a walk.

To Sum Up

People having consistency with the IF schedules tend to get more success with it as compared to those with erratic schedules. It is because your body adjusts to a routine, which you offer it. Give your hormones enough time to adapt to the new schedule.

Also, you can try to different intermittent fasting patterns and identify what works best for you and the schedule works best for you. It takes time for the body to get used to this way of eating. Once your body is trained to burn fat, you will be able to get all the benefits of intermittent fasting.

Hope this post is helpful for you to start with an intermittent fasting plan that you can adapt to your health and lifestyle goals!

Dr Suresh’s advice for people returning to gyms

Although gyms have not reopened yet, things are certainly not as how they used to be and we have to get used to the new rules of working out in public. Gone are the days when we could just stroll in the gym and do whatever we wanted in a carefree way. No, in post-corona times, we must adhere to the new rules of the gym, set out by governments, doctors and fitness experts.

1.The virus can exist on surfaces for over a week so only take the essentials to your gym sessions.

2.keeping your gym gear to the minimum and to “come to the gym in your gym clothes, avoid changing at the gym. Leave any bags you may have in the car, or at home if possible.

3.Bringing your own supplies is also recommended: keep you workout shoes separately in your gym bag and make sure you bring your own water bottles and avoid using the communal water fountains.

4.Wearing gym gloves is also recommended as it makes you less likely you’ll accidentally touch your face.

5.Its important being vigilant and keeping a low profile when working out in the gym in post-corona times.

6.Be sure to bring your own towel to wipe away the sweat to stop any unwanted sweat from flying all over the place.

7.Make sure that you use hand sanitizer in between using different pieces of equipment.

8.Have an organised structure for your workouts.

9.Don’t get frustrated with the gym staff if there are longer waits for equipment or limits on classes.

10.Some gyms have apps that let you check how many people are present, I would really recommend using these features if your gym has them. If not, avoid the peak times.

11.Also recommends taking breaks from the gym every couple of days to avoid injury. Development will be progressive and you don’t want to jump straight back into a full and intense routine.

12.Also suggests alternating between exercising at home and at the gym to further reduce risk of infection. “If you like to do cardio at the gym, go to the park instead. If you enjoy cycling, perhaps consider investing in a bike. There’s also plenty of strength exercises you can do at home that don’t require equipment.

13.Once back home after your session, you might want to clean your clothes/bags and yourself too by jumping into the shower (you don’t have to wash your clothes in the shower). As Dr Suresh says, “Remove your gym clothes and put them on a high temperature wash. You might also want to wipe down your phone with something like an alcohol wipe. Lastly, shower. Do this as you normally would. Make sure you wash all surfaces of the skin gently with warm water and soap.

14.Finally just chill and get used to post corona life.

Source : fiitnessplus

The Best Bum Exercises To Target All Butt Muscles

The summer is almost here and maybe you’re wondering what are the best bum exercises to perform for a round and toned butt. Well, we’ve covered this for you. Below are 5 of the best exercises for buttocks and for all the muscles in your upper legs.

5 Bum Exercises

These great exercises will help tone your butt and legs to get you one step closer to your perfect booty. Add any of these 5 moves into your workout at least 4 times per week, or follow the program presented at the end of the article for maximum results.

Also, make sure your diet is as healthy as possible, and that you’re doing some cardio to burn extra calories if you need to lose some weight.

1⃣ Lunges

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  1. Stand straight with hands at your sides.
  2. Take a step forward with the left leg. Make sure the leg bends at knee until it forms a 90 degree angle.
  3. Squeeze your glutes for 2 seconds.
  4. Get back into the starting position and repeat with the right leg.
  5. Do 15 reps for each leg.
  6. You can hold dumbbells in each hand to make it more intense.

2⃣ Donkey Kicks

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  1. Start on all fours, hands shoulder-width and knees hip-width apart.
  2. Raise left leg and press your heels back as far as you can, keeping the leg straight.
  3. Squeeze your glutes for 2 seconds.
  4. Slowly return to starting position but keep the left knee slightly off the ground.
  5. Perform 15 reps then switch for the right leg for 15 more.

3⃣ Fire Hydrant

IMG_1218

  1. Start on all fours, hands shoulder width and knees hip-width apart.
  2. Keeping your knees bent at 90 degrees all the time, lift your left leg to the side until your thigh is parallel with the ground.
  3. Squeeze your abs and glutes as hard as you can for 2 seconds.
  4. Return to starting position but keep the left knee slightly off the floor.
  5. Do 15 reps with the left leg, then 15 more with the right leg.

4⃣ Inner Squat Pulse

IMG_1217

  1. Stand with foots shoulder width-apart, toes pointed outwards and arms straight by your side.
  2. Squat down and keep knees in line with toes.
  3. Maintain your spine straight throughout the entire exercise.
  4. When in squat position, pulse up and down (4-6 times).
  5. Stand back up to the starting position. This is one repetition.
  6. Do 15 reps.
  7. If you want to make it more challenging, hold a dumbbell in front of you with both hands. Or you can pulse up and down more than 6 times in one exercise.

5⃣ Weighted Bridge

IMG_1219

  1. Lay on your back and hold a plate (or a dumbbell) on your hips.
  2. Place your feet under the knees, at shoulder-width apart.
  3. Squeeze your glutes and hamstrings while pushing through your heels to lift your hips off the ground.
  4. Hold for 2 seconds, then slowly get back to the starting position.
  5. Perform 15 reps.

4-Week DRS-Butt Shaper Program

To redefine your butt shape in just a month, you need to repeat these 5 bum exercises daily. Here is how a month full of bum exercises should look like:

Week 1: 3 sets x 5 bum exercises x 15 reps each / day.

Week 2: 4 sets x 5 bum exercises x 15 reps each  / day.

Week 3: 4 sets x 5 bum exercises x 20 reps each  / day.

Week 4: 5 sets x 5 bum exercises x 20 reps each  / day.

You can continue to add more reps or sets to your butt workout if you decide to follow this program for more than a month. It is really important to always challenge your muscles. Even if you add just 2 more reps to each of these 5 bum exercises from one week to another, it’s still a progress!

IMG_1222

Source : DRS

Reasons Why Women Need To Lift Weights To Lose Fat

Sadly most women when they think about fat loss think the following.

“I need to lose fat,” the first associations they immediately make are two fold:

1. I have to do cardio.

2. I have to diet.

Due to this mindset, 95% of people who want to build muscle and lose fat are doomed for failure before they even start.

Without a doubt, when it comes to losing fat and building muscle, nutrition is a huge factor. As well, high intensity cardio does have it’s place. And yes, (I can’t believe I am going to say this) steady state cardio can be beneficial for some people.

However, the BIG thing that most people are missing in their fat loss equation, is lifting weights and strength training.

This is a big mistake as lifting and building muscle should be the backbone of your focus even when your goal is fat loss.

Here Are  Reasons Why You Need To LIFT Heavy Weights To Lose Fat.:

Muscle = Metabolism.

You won’t build much muscle with cardio, so if you want to build muscle you have to lift.

The more lean muscle you have, the more you’re going to use calories to support everything you do. Think of muscle as the engine of your body. The more muscle you have, the more calories you will burn.

I always say to my students, “think of it this way, what burns more gas a tiny car or a big truck?”

Simple, the big truck.

So it’s important to look at how many calories you are burning 24/7 by having more muscle.

From what I have read, the average pound of muscle burns 50 more calories a day.

Being a doctor my math skills are pretty bad , but even I can figure out that if I add 5 pounds of lean muscle, I will burn about 250 additional calories a day.

That’s 7,500 calories a month and 90,000 calories a YEAR.

So it’s simple, add lean muscle.

And for you ladies that are reading this, I promise you that adding 5 pounds of muscle will not make you look like a female bodybuilder.

BURN

Calories Burned Post Workout:

Think about this for a second. When you do a 30 minute jog or machine cardio session, how many calories do you think you need to RECOVER from that workout? How long until you are recovered from that?

Think of a metabolic workout of battling ropesslam balls and body weight exercises. There is no doubt you will burn a few calories, but after a few hours your body goes back to normal. I think Metabolic Conditioning has it’s place and has benefits but the base of your training should be lifting weights.

Now let’s think about a big leg workout. Let’s say you did nothing for an hour but bar squats.

How long are you sore and recovering from that workout before you don’t curse one flight of stairs.

Bottom line is this, weight training does more “damage” to your body. Your body in turn, has to use a lot of energy repairing that damage, then rebuilding, and coming back stronger.

The better the workout = more calories burned for the next 2-3 days while your body recovers.

Calorie Expenditure Of The Workout:

Let’s say you train for 1 maybe 2 hours a day, 3-5 days a week. Most people can get 45 minutes to an hour to train, so we need to get the biggest “bang for our buck” when it comes to rate of return on that workout.

If you were investing money for the future, you would want a good rate of return. So when it comes to investing in your body and fat loss, you want to invest in exercises(DRS) that are going to build muscle, burn fat, expend calories, and of course, be fun and enjoyable.

If your idea of fun is watching tv and getting on a treadmill for an hour, then that’s great, but it’s not for me. Been there, done that, and never doing it again.

Nothing will get you better results in training and results than the following exercises.
– Squats
– Deadlifts
– Overhead Pressing
– Sleds
– Carries

Your workout should pretty much consist of variations of these exercises, 3-5 days a week.

The leanest athletes that I train at my gym FiiTNESS PLUS do little to NO steady state cardio. They train with weights, they train like athletes, but we do NO steady state cardio.

To be strong you want to minimize steady state cardio and focus on maintaining strength and building/keeping muscle.

In my opinion too much “Cardio” will diminish strength, especially steady state cardio.

I guarantee you will not find a competitive weight lifter or powerlifter that does a ton of steady state cardio and in the lower weight classes for these weight lifting based competitions they are muscular and lean.

Focus on basic movements, with the goal of getting stronger and getting faster.

Follow a good program(DRS) that is proven to work, and focus on lifting Heavy Weights over steady state cardio as your main method for fat loss.

Always remember that the more muscle you have the more calories you burn. Make building muscle and getting stronger your priority in training, not burning calories and doing cardio.

Source: DRS

 

Bigger Muscles or Stronger Muscles?(-for PTs)

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Believe it or not, these are not the same…Here’s why

As a trainer, you hear just about everything from your clients. Each one has a different goal.

Client #1 says:

        “You know what? I really just want to get big.”

Client #2 says:

“Me?  I just want to increase my 1 RM, but you know, not look crazy huge.”

You have different clients and they have different needs. While having bigger muscles does lead to the potential for having greater strength, generally speaking, optimizing muscle size and optimizing muscle strength are two different things.

And you can work with your clients to achieve one or the other. It just takes different strategies, each backed by exercise research.

What do the textbooks say?

As a certified trainer you can go back to your fitness textbook and find the chart that tells you how to use weight training to achieve greater strength or hypertrophy.

In most texts the recommendations are about the same

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This is a good general rule for achieving one goal or the other, but not everyone agrees with it. Some people may find success with something a little different.

If we go to the research to find out whether these recommendations are the best or not, we find that the results are a little cloudy.

Some studies show these textbook recommendations as effective, while others will show that they just don’t work for everyone.

To get a better understanding of what it all means and how you can use the information to help your clients, let’s dig a little deeper

Muscles 101

Let’s start with some basic muscle physiology.

Muscle tissue consists of two types of muscle fiber (note we are avoiding muscle fiber subtypes):

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  • Type I Muscle Fiber. Also known as slow twitch fibers, type I muscle fibers use oxygen more efficiently and can be used over longer periods of time; think endurance. These are our smaller, least powerful muscle fibers that have little potential for hypertrophy.
  • Type II Muscle Fiber. This is the fast twitch type of muscle fiber that can burn energy quickly for short bursts of strength. These are our larger, more powerful muscle fibers that have a great potential for hypertrophy.  The two most commonly discussed types of type II muscle fiber are type IIa (fast oxidative glycolytic) and type IIb (fast glycolytic).

This leads us to the Size Principle of Motor Unit Recruitment. One motor unit is a nerve and the muscle fibers to which it is attached.

In each muscle, we have smaller, weaker type I motor units that are easily excitable and more resistant to fatigue, and larger, more powerful type II motor units that are hard to excite, but less resistant to fatigue once they are activated.

The Size Principle states that when the central nervous system recruits motor units for muscle contraction, it begins with the smallest, weakest, more easily excited type I motor units first and progresses to the larger, stronger, more-difficult-to-excite type II motor units only when force needs to be maintained or increased.  

In other words, lifting at a low intensity (i.e. a light weight) will only stimulate smaller motor units.

In order for the larger, more powerful type II motor units to be activated, greater intensity is needed.

So how do muscles get stronger?

How can we use this information to help our clients who want to get stronger, but not bigger? We have to consider the amount of weight lifted, the number of reps, and the rest period.

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1. Maximal weight

The Size Principle implies that to get stronger we need to activate all of the motor units, and that requires a heavy enough weight, or great enough resistance, to trigger the high-threshold, type II motor units. This is why the standard recommendation for load is >85% 1 RM.  Furthermore, lifting a near maximal weight will provide the additional benefit of stimulating synchronous activity of motor unit recruitment.  In order for maximal force to be generated, all motor units in a given muscle must be activated at close to the same time.  In an untrained individual, motor unit activation will occur at slightly different times, and therefore lead to inefficient movement.  This works much like rowers in a boat rowing in synch vs. the rowers rowing at different times.  One of the simplest ways to enhance motor unit synchronization is through heavy load resistance training.

2. Fewer reps

As a side effect of lifting near your one repetition maximum, the number of repetitions you will be able to perform will naturally be fewer.  Think about it: your one repetition maximum literally means that most weight you can lift one time.  Therefore if we are lifting a weight that is near our one rep max, repetitions will be kept to a minimum simply because the resistance is too great to generate numerous successive repetitions.  Generally speaking, if you are able to lift a resistance more than six times in a row, it is not heavy enough to stimulate your highest threshold motor units nor force synchronous motor unit activity.  A word of caution: however, near maximal lifting (>85% 1 RM) can be dangerous for a novice lifter, and thus one should have some training experience before attempting to develop maximal strength through this manner.

 

3. The rest interval

Now, what about the two to five minutes rest interval recommendation?

This can be related to our understanding of the metabolic pathways, specifically regeneration of adenosine triphosphate and creatine, but that can get a little complicated.

An easier way to explain it is that the central nervous system needs full recovery in between sets in order for coordinated motor unit activity and maximal motor unit recruitment to occur in the subsequent sets.  Maximal strength output requires optimal performance of both variables.  Lastly, the stronger an individual is, the more rest he or she will likely need between sets when working with a near maximal resistance.

And how do muscles get bigger?b2

Now you might be thinking that this is common sense, right? Lifting heavy weights make you stronger, but is this also the best strategy for getting bigger muscles?

The quick answer is NO. It is not likely that following the recommendations for increasing muscle strength will lead to optimal muscle hypertrophy. Here’s why:

1. Protein degradation

Resistance training initiates protein degradation, the breakdown of muscle tissue and in turn creates the right conditions for rebuilding bigger muscles during rest and recovery periods.

Protein in muscle tissue breaks down with strength training and only then can it rebuild itself into bigger tissue. The amount of protein degradation that occurs depends on how we approach our training.  Obviously, the extent to which our muscle rebuilds depends on the quality of our post training recovery (an issue separate from the discussion taking place in this article).

Protein breakdown is stimulated by two different factors:

  1.           The amount of weight lifted. Heavier weights lead to greater degradation per rep.
  2.           The number of reps. Consecutive repetitions further contribute to degradation.

2. Heavier weights, higher reps

With this in mind, in order to make our muscles bigger, we need to use a weight that is not only heavier, but also one that we can lift for a high number of reps.

This is the reason why the load and rep recommendation of 67%-85% 1 RM for 6-12 reps is the starting guideline for muscle hypertrophy.

This load/rep ratio satisfies the two factors that stimulate protein degradation: heavy weight, high rep scheme, so that you get maximum muscle building during recovery.  As you can see, while lifting a near maximal load (>85% 1 RM) for low repetitions (i.e. <6) would meet the first requirement needed to stimulate protein degradation, it would not meet the second requirement, and therefore is not the theoretical optimal load/volume ratio to be used to stimulate maximum hypertrophy.  On the other hand, lifting a light weight (i.e. <67% 1 RM) for a high number of repetitions (i.e. 25 reps) would meet the second requirement needed to stimulate protein degradation, but not the first requirement, and therefore is not the theoretical optimal load/volume ratio to use to stimulate maximum hypertrophy.

3. And…the rest interval

The rest interval recommendation for hypertrophy is 30 to 90 seconds. Why less recovery time than for increasing muscle strength?

Well, one reason is that some studies have shown this rest interval range leads to elevated levels of serum growth hormone during exercise .  Growth hormone is important in stimulating muscle growth, hence the resulting hypertrophy.

Is the textbook answer right for everyone?

Now you can see that there is a reason that most fitness textbooks will give you this particular set of recommendations for hypertrophy and strength. They act like building blocks, a starting point.

As a trainer you can use this starting point to develop individualized programs for each client.                

It is important to remember, however, that these guidelines were developed based on theory, and haven’t been consistently replicated in peer-reviewed studies.

The recommendations don’t take into account key variables such as training frequency, training experience, mode of exercise, total number of exercises per muscle group, client somatotype, supplementation, nutritional intake, or recovery quality.

Furthermore, programming ideologies such as supersets, drop sets, compound sets, half reps, negatives, periodization format, and others play a significant role in the type and rate of adaptation that occurs.

Program design

The theory of exercise is the science of program design; the ability to make adjustments to a program based on client progress and your own unique experiences is the art of program design.

The science of program design can provide a wonderful starting point from which to develop a programming outline, but it is ultimately the art of program design that will determine your clients’ results.

The best coaches and trainers OR members I’ve encountered are able to integrate both into their philosophies.

Individual differences

Program design is highly variable depending on the individual differences you see in your clients. There are many gray areas, and in my experience there are no absolutes when it comes to program design, no rights or wrongs.

As professional trainers, only seeking out sources that support our own preconceived programming ideas will severely stunt our growth.

Success in training is a process of taking the time to learn the theory of generalized programming recommendations, recording our own unique experiences, carefully considering the programming ideas of others, and being flexible enough to adapt our programs based on results.

Choosing the path of a being a trainer means that we will always be students of fitness. As the science evolves and changes, we have to as well.

So if your client’s goal is to develop strength or hypertrophy, the recommendations provided in textbooks are a nice starting point for theory-driven program design. However, it’s up to you to create your own programming design art to ensure you optimize the results for each of your unique clients.

Source: fiitnessplus

 

“There is no time to cook, there is no time to go to the gym, I am too old, I am too fat, I am too embarrassed, I just don’t know where to start!”

How many of these can you identify with? One, two, more? The reality is that an overwhelming percentage of modern society (over 70%) struggle with their health on some level, whether it be obesity, diabetes, arthritis, or any number of health disorders that can be controlled, improved or eliminated by a change in lifestyle. Yet despite the fact we have access to so much more knowledge on how to manage our health properly, it doesn’t seem to make the impact researchers and doctors were looking for. So what is the missing piece?

Well, there is no missing piece in truth, it is more on how do you assemble the pieces to make it work. For example, is eating healthy without exercise enough to change your health for the better? It will make an impact but not to the extent we need. And we know that if people don’t see positive change in the short term they will likely stop their new eating patterns and return to old habits. What about starting an exercise program? Similarly, if we don’t manage our diet at the same time our exercise program will quickly stop yielding results, and we will likely quit. And another consideration is that if you start the “wrong” exercise program, meaning the intensity is too high or you have limitations that needed to be considered, you may be injured or demoralized and will again, likely quit. What about our self-image? Research has shown that a poor self-image is often one of the key factors in why most do not stick with their new lifestyle plan.

So looking at all these potential factors, is it any wonder that so few ever cross the finish line? What if I told you there was a way to address all of these considerations, a way to synchronize them so that your exercise program, your diet and your mindset were all addressed in one program?

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In 2009 we launched our second virtual based fitness program(DRS) and now we are training thousands of men and women in  different countries, but I wanted to do something different, something more intimate. Most of our programs run 90 days in length, but I wanted to offer something to a smaller audience, for those of you who wanted a bit more support to get you going.

So what we came up with is the “DRS-Xfit” 4-6-week Fitness Reset.

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The program includes the following:

1) Video based exercise tutorials

2) Fully illustrated exercise diagrams and program design

3) Fully detailed menu including recipes (diabetic friendly)

4) Nutritional supplements to support your healthy eating plan (vegan options available)

5) Mindset training with the I AM Project

6) 7 day a week support during your fitness journey via our private FB page and  Skype calls for accountability and check in.

Who is this program good for??

This program is for those who are healthy enough to exercise but are frustrated by their lack of results but know if they had the right guidance and support this would be the chance they needed to finally get it right.

How much?

For many of my private clients I would charge in excess of $195.00 (12000INR) per 4 week DRS-Xfit program for my time, including Nutrition and supplement support .

This program is to 6 people only per month and the program begins first week of every month for accountability.

For more information please send your query via private message.

e.mail: drsuresh@fiitnessplus.com

Whats up: +91 9620162007

WISH YOU HEALTHY, FIT AND HAPPY LIFE

Source: fiitnessplus

 

Best FAQ’s Following “Protein Myths” Article

I have decided to do a follow-up article addressing the best questions we received in our comments section and on our social media platforms. I received many great responses from the “Protein Myths” article that we published not too long ago, and along with these responses, more great questions surfaced that we felt needed more in-depth explanations.

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When calculating total protein requirements, is it dependent on total body weight or just lean body mass?

In most cases, protein requirements are given on a “per pound” basis, meaning total body mass. So if a trainer tells you, “I’ve been eating 1 gram of protein per pound of my body weight and I weigh 200 pounds,” that means he is eating 200 grams of protein. He is not taking into account his lean body mass, which is less than 200.

For the general population, calculating protein intake per pound of total body mass is probably reasonable, but for specific populations, it isn’t as reliable. There have been studies showing that the leaner an athlete is, the more protein he or she needs to maintain muscle mass. A study in 2011 found that the leaner the athlete was, the more protein she required to prevent muscle loss (1).

Another study, from 2013, also found that protein requirements for maintaining muscle mass increased in individuals who became leaner through caloric restriction (2). This study suggests that while dieting, lean athletes need 2.3 – 3.1 grams of protein per kilogram of lean body mass (LBM).

It’s also important to remember that overweight or obese individuals need to consider protein requirements on a “per kilogram of lean body mass” basis. If a person weighs 350 pounds, but most of that is fat tissue, there is no reason for them to eat 350 grams of protein per day; that would be overkill.

So, to summarize, if you are in the “specific populations” category, such as an extremely lean athlete, or dieting to achieve a very low percent body fat, or are heavily overweight or obese, consider calculating your protein requirements according to your lean body mass, not total body weight.

To find out your lean body mass, you need to first measure your body fat. You can have a professional trainer measure it with skin fold calipers or use a handheld electrical impedance monitor—although these aren’t the most accurate. If you have a Special device like skulp or university nearby and are willing to spend a few bucks, you can see if they have a BodPod device, which uses air displacement for better accuracy. (These are very accurate—DEXA is the gold standard).

Once you know your body fat percentage, you can easily determine how much of your body weight is lean mass and how much is fat mass. For example, if you weigh 200 pounds and you find out that you have 20% body fat, you have 40 pounds of fat. Subtract 40 pounds from 200, and you have 160 pounds of lean body mass

If I eat too much protein, will the excess be turned into body fat?

First let’s assume that your maintenance amount of calories—the number of calories you need to eat per day to maintain your current body weight—is 2,000 calories. Let’s also assume that you have met your 2,000 calorie goal by the end of the day, with a mix of protein, fat, and carbohydrates. Before bed, you decide to have a protein shake consisting of 50 grams of whey isolate. What will happen to those 200 Calories (50 g protein x 4 calories/gram) that are now in excess, since you’ve already met your maintenance level of calories?

If your body has used all the protein it needs for growth, recovery, catalyzing chemical reactions, transporting molecules, and all the other physiological functions proteins are used for, the excess will be broken down into amino acids and then converted into glucose by a process called gluconeogenesis.

Once the amino acids have been converted into glucose, your body will either: a) use that glucose for immediate energy, b) store that glucose as glycogen to be used as energy at a later period, or c) store the glucose as body fat in the adipose tissue since all glycogen stores are maxed out. (The liver can store about 100 grams of glucose in the form of glycogen and the muscles can store about 500 grams.)

A study done in 2012  concluded that the extra calories from protein ingested by research participants were used to build new lean body mass, although all three groups gained the same amount of body fat. According to the study author, “calories alone contributed to the increase in body fat. In contrast, protein contributed to changes in lean body mass, but not to the increase in body fat.” (3)

We can reasonably state that the additional protein the participants ingested was, indeed, needed for growth and recovery (shown by the increase in lean mass). However, if no additional protein was needed for these actions, the body would either use the protein as immediate energy once the amino acids were converted into glucose, store the converted glucose as glycogen for later use, or store the converted glucose in the adipose cells (fat tissue), since all glycogen stores were full.

Does the type of protein I consume matter (plant protein powder VS whey VS whole food)?

Personally, I am an advocate of whole food over protein powders. This is how I eat and how I train my clients. I only use powders for convenience or quick substitutes for the clients who have crazy schedules. I believe that the less processed something is, the better it is for your body. With that said, I’ll briefly touch on the differences.

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  • Whey protein concentrate. This is usually the most basic form of protein powder. The protein supplement labeled as a concentrate, by law, must be at least 35% to 80% protein by weight. It’s a simple procedure to process a whey concentrate, which is why, most of the time, whey concentrates are the cheapest, and you get what you pay for.
  • Whey protein isolate. This is a purer protein powder. By law, whey isolates must be at least 90% protein by weight. The filtration process of isolates is completely up to the supplement company manufacturing the protein, but the biggest difference between concentrate and isolate is the percentage of protein per scoop. Isolates are more expensive and it’s up to you to decide they are worth the money, based on the protein to calorie ratio.
  • Whey protein hydrolysate. This is significantly different from concentrates and isolates when it comes to processing. Hydrolysate proteins are treated with enzymes and acids to reduce particle size and eliminate the quaternary protein structures. This is why whey protein hydrolysate is the fastest digesting protein powder; the need for gastric digestion has been eliminated.
  • Soy protein. This type of protein is heat treated before it is sold, destroying enzymes in the soy, cleansing the powder of trypsin inhibitors. The soy isoflavones contained in the powder aren’t a “huge” concern, but they can present a hormonal impact in men—by increasing estrogen. However, most of the concerns about soy are overblown.
  • Plant-based protein. This is the perfect choice for vegans and vegetarians. The only issue with plant-based proteins is that most are not complete protein sources, meaning they lack some of the essential amino acids. You can make up for this lack by combining it with certain other foods.

Can too much protein cause kidney stones?

As I mentioned in our previous article, excess protein can boost levels of uric acid, which has been shown to contribute to kidney stones. However, there is no evidence that elevated protein intake in healthy people will cause kidney damage.

Only when a person already has problems with their kidneys is caution needed. If you have had kidney stones before, you are more likely to get them again. Most kidney stones occur when calcium combines with either oxalate or phosphorous. However some of the best ways to prevent kidney stones are:

Drink plenty of water (drinking extra water dilutes the substances in urine that lead to stones), ensure sufficient calcium intake (too little in your diet can cause oxalate levels to rise and cause kidney stones), limit animal protein (a high-protein diet can reduce levels of citrate, the chemical in urine that helps prevent stones from forming), and avoid stone-forming foods (such as beets, chocolate, spinach, rhubarb, tea, and most nuts – which are rich in oxalate.)” (5)

Do vegetarians and vegans need more protein?

This was a great question, but I think you’ll going to be surprised at how simple the answer is:

Vegans or vegetarians don’t need any more protein than a person following a “meat heavy” diet. The recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram of bodyweight—and that’s for EVERYONE— vegans, vegetarians, and meat-eaters.

I have read recommendations that vegetarians and vegans should eat 10 percent more protein than meat-eaters, but this is based on the flawed idea that because they aren’t eating animal protein—the most complete sources of protein—that they need more total protein.

Just because your diet doesn’t consist of any meat, doesn’t mean you need more protein than the person eating chicken, eggs, and red meat every day. A vegan athlete’s protein needs can range from 0.36 to 0.86 grams per pound of body weight (6). The RDA is definitely on the safe side and as I mentioned in our previous article, athletes and resistance exercisers will need more total protein than the average, sedentary individual.

Total protein intake can easily be achieved while following a vegan or vegetarian diet. Nearly all beans, vegetables, grains, and nuts contain protein. Although they may not be complete sources of protein, you can combine foods, such as rice and beans, to create a complete protein meal.

Source: fiitnessplus

Will a high-protein diet harm your health?

Will too much protein damage my kidneys? Cause cancer? Reduce my lifespan? At Precision Nutrition we’re always getting questions (from fitness pros and clients) about the risks of a high-protein diet. In this article we’ll set the record straight and share why protein isn’t the villain it’s made out to be.

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Will eating a high-protein diet hurt me?

For years, people have been concerned with the safety of eating too much protein.

Will eating too much protein explode my kidneys?

How about my liver? My left femur?

The most common health concerns of eating more protein are:

  • kidney damage
  • liver damage
  • osteoporosis
  • heart disease
  • cancer

Let’s explore these.

Claim: High protein causes kidney damage.

This concern about high protein and kidneys began with a misunderstanding of why doctors tell people with poorly functioning kidneys (usually from pre-existing kidney disease) to a eat a low-protein diet.

But there’s a big difference between avoiding protein because your kidneys are already damaged and protein actively damaging healthy kidneys.

It’s the difference between jogging with a broken leg and jogging with a perfectly healthy leg.

Jogging with a broken leg is a bad idea. Doctors would probably tell you not to jog if your leg is broken. But does jogging cause legs to break? No.

That’s the same thing with protein and kidneys.

Eating more protein does increase how much your kidneys have to work (glomerular filtration rate and creatinine clearance), just like jogging increases how much your legs have to work.

But protein hasn’t been shown to cause kidney damage — again, just like jogging isn’t going to suddenly snap your leg like a twig.

High-protein diets do result in increased metabolic waste being excreted in the urine, though, so it’s particularly important to drink plenty of water to avoid dehydration.

Verdict: There’s no evidence that high protein diets (2.2g/kg body weight) cause kidney damage in healthy adults.

Claim: High protein causes liver damage.

The liver, like the kidneys, is a major processing organ. Thus, it’s same deal as with kidneys: People with liver damage (such as cirrhosis) are told to eat less protein.

Yes, if you have liver damage or disease you should eat less protein. But if your liver is healthy, then a high-protein diet will not cause liver damage.

Verdict: There’s no evidence that high-protein diets (2.2g/kg body weight) causes liver damage in healthy adults.

Claim: High protein causes osteoporosis.

Eating more protein without also upping your fruit and vegetable intake will increase the amount of calcium you’ll lose in your pee.

That finding made some people think that eating more protein will cause osteoporosis because you’re losing bone calcium.

But there is no evidence that high protein causes osteoporosis.

If anything, not eating enough protein has been shown to cause bone loss. Bones aren’t just inert sticks of minerals — a significant proportion of bone is also protein, mostly collagen-type proteins.

Like muscle, bone is an active tissue that is constantly being broken down and rebuilt. And like muscle, bone needs those Lego building blocks.

Women aged 55 to 92 who eat more protein have higher bone density. So eating more protein improves bone density in people most at risk of having osteoporosis.

(Eating more protein plus adding resistance training: Double win for bone density.)

Verdict: High protein diets do not cause osteoporosis, and actually may prevent osteoporosis.

Claim: High protein causes cancer

Unfortunately, we still don’t have conclusive human studies on the cause of cancer and the role of protein.

There are studies that asked people how much protein they ate over their lifetime, and then looked at how often people got cancer. The research shows a connection between protein intake and cancer rates.

But these studies are correlational studies and don’t prove that protein is the cause of cancers. Plus, some researchers have gone so far to say that studies relying on subjects to recall what they ate are basically worthless because human memory is so inaccurate.

A big part of the proposed cancer and protein link comes down to confounding factors, like:

  • where you get your protein from — plant or animal
  • how you cook your protein (i.e. carbonized grilled meat)
  • what types of protein you’re eating (e.g. grass-fed steak versus a hot dog)

And so on.

In other words, we can’t say that any particular amount of protein causes cancer.

Verdict: Limited evidence that protein causes cancer; many other confounding factors.

Claim: High protein causes heart disease.

Eating animal-based protein daily is associated with an increased risk of fatal coronary heart disease (70 percent for men and 37 percent for women), whereas plant-based proteins aren’t linked to higher rates of heart disease.

This suggests that where you get your protein from may matter more than how much protein you eat.

However, just like cancer, the link between heart disease and high-protein diets is from questionnaires rather than a double-blind randomized study (the gold standard in research).

There are many confounding factors. For one, consider the type of animal — does seafood cause the same issues as red meat, for example?

We don’t yet know the whole story here.

Verdict: Limited evidence that protein causes heart disease and the source of protein is a major confounding factor.

Source : fiitnessplus