Diet is necessary, but what works? From Jim Flanagan

 

It is relatively simple, as we age, we lose bone density and muscle which is accelerated due to sedentary lifestyles.

A simple blue print is:

Balance your daily diet with choices from the major Whole Food Groups

Increase your daily intake of fresh fruit and vegetables to at least 5-10 servings

Control your portions (example-protein portions the size of your palm)

Increase your water intake to at least 8-12 8 oz. glasses per day

Make sure you get uninterrupted rest of 8 hours each night

Select an exercise program that incorporates the “Triangle of Physical Fitness”

Don’t count your calories each day, however don’t go below 1200 calories

Reduce the so-called “empty calorie” foods (all processed foods; sugar-loaded cereals; low fiber/high carb snacks)

This simple method works! Try it.

The simple blue print is from Jim Flanagan. However, I have modified a little on the choice of food groups and counting calories.

Karthik

 

 

Strength Training for Women

Over the past couple of weeks, I’ve been actively pushing towards starting my personal training facility in Chennai. This has taken time out of me and am unable to contribute actively to the blog.  Below is a link to an excellent science based article from Dr. Doug McGuff about the benefits of brief high intensity strength training for women.

Proper resistance training is even more important for women because they possess less muscle mass.

http://www.bodybyscience.net/home.html/?page_id=301

Women who are fed up with the results with their current long boring treadmill sessions, give proper strength training by working out once or at most, twice a week, making sure your workouts last no longer than 20 minutes. See the results.

Karthik

Today’s Workout 30/09/2011

The last workout of the week.

I integrated some body weight movements into my training today. I plan on investing into a set of rings that would help add a new dimension to my training. Anyways, the core of my resistance training remains simple.

Weighted Pull ups

Weighted Dips

Trap Bar Dead lifts

Push ups on the floor

Inverted Body weight rows

Stiff leg dead lifts

Practiced a few handstands.  Haven’t been able to nail even one, but will sure progress towards achieving this.

Karthik

Why Even Resolute Dieters Often Fail

Staying active, though a very important part of leading a healthy lifestyle, is not enough to elicit a favorable fat loss response in individuals. Also, the calories in vs calories out principle which has been the headlines of most fat loss programs and news is not true. A recent article in The New York Times reviews this. Permanent Link

Today’s Workout 23/09/2011

Had a fun filled weekend at Pondy. Had my first and only workout of the week today.

Trap Bar Dead lift

Weighted Dips

Weighted Chins

A full body workout that addresses all major muscle groups. Goes to show how efficient a workout can get if you choose the proper exercises.  If one were to choose just a handful of exercises and strive to progress, one would achieve their physique oriented and fitness goals much sooner than what bodybuilding orthodoxy proposes.

Karthik

EVIDENCE-BASED RESISTANCE TRAINING RECOMMENDATIONS

The following is a review article published by Dave Smith & Stewart Bruce-Low, identifying what protocols can be recommended for resistance training based not on tradition or fashion, but on evidence. This article is a follow up to their earlier article that was published in Dec 2004 in the Journal of the American Society of Exercise Physiologists titled “Strength Training Methods and the Work of Arthur Jones”

I highly recommend you to download it and have a read.  It challenges most exercise orthodoxy that cloud the truth and goes on to proves what science recommends for proper resistance training.

To summarize

Do one set of each exercise to muscular failure

Work each muscle group no more than twice a week

Move slowly and smoothly during each repetition

Keep the repetitions in the range of 8 to 12 for optimal increases in strength & endurance.

Karthik

I am part of Post a week 2011

I will be posting at least once a week in 2011. My workout of the week, rather two will ensure that visitors get an insight into how little formal training is required to achieve a lean and muscular physique.

I will be using The DailyPost, to help me contribute what I’ve learnt.

Looking forward to posting more interactive and exciting posts.

Karthik

Todays Workout 16 Sep 2011

My last formal exercise for the week.

Neck Flexion/ Extension

Standing Press

Trap Bar Deadlifts

Trap Bar Shrugs

Wrist Curl

All done one set to failure. Total time including weight plate changes- 20 minutes.

This brings us to the all important question of how much time is required towards enhancing ones health and fitness. The total time,  I spent this week is 42 minutes on formal exercise(weight training) and another 8 minutes on my sprint session, if one were to include that too.  Total time spent this week including speed/ sprint work is 50 minutes. This is far, far lesser compared to what most people are made to spend in activities that do not even touch the outer realms of what is required by the body to bring about the desired change. The precise dose when administered will bring about the necessary changes in the organism, provided adequate recovery is given. Will soon be posting an article that explains the dose-response relationship and why it is very important to understand this concept.

I will be off to the beach town of Pondicherry this weekend with my lovely wife and my friends family.  Looking forward to relaxing in the laid back atmosphere of Pondy.

Have a great weekend!!!

Karthik

 

A quick sprint

Hope everyone is gaining a lot of insight from marksdailyapple.com – 30 day transformation.

Just back from a quick sprint at the local playground. No artificial running track or anything. 8 minutes of sheer DELIGHT.

8 rounds x 100 mts Sprint @ 90% max effort.

One round is an all out 100 mts Sprint followed by either a 60% effort run or walk(towards the last few rounds)back to the starting blocks.

Please note that this is not part of the formal exercise that I do. The formal exercise is only STRENGTH TRAINING. This is an activity that gives expression to my genes. It is embedded in our genes to sprint, but we never give expression to this. In addition to not giving proper stimulus for our genes to express themselves, we also bring about factors that suppress our genes from expressing themselves in the best possible manner.

Modern research also supports this supposedly primal behavior of ours, in having a profound effect on overall fitness and weight loss than a medium paced jog, which not only takes a lot of time, but also puts more impact stress on the joints. Sprints not only increase metabolism, but also bring about  improved insulin sensitivity, as the local stores of glycogen from the muscles is utilized for the high intensity sprint and creates an environment that would aid more absorption of glycogen (glucose) into the muscles, than shunt it towards fat storage.

To see the profound benefits of sprinting, take a look at the bodies of sprinters and compare the same with long distance runners. Sprinters are always more leaner and muscular(meaner) whereas the long distance runners are always thin and do not carry the muscular look of their sprinting counterparts.

Introducing sprinting into your lifestyle requires a significant fitness base, that needs muscle strength and flexibility, which can be achieved only by proper resistance training. Start your sprints gently and over a period gradually increase the speed and intensity of your sprints over time. Do only one sprint session a week.

You can also chose to do these all out bursts on a stationery cycle. Running is great, but also comes with the risk of injury if you do not have the required practice or muscle strength. Be safe, be smart and don’t injure yourself in pursuit of excessive fitness.

Karthik

 

 

Todays Workout 13 Sep 2011

Had a great workout as usual. This is the first workout of the week. Posting it just before rushing to office.

1. Manual Resistance for Neck Lateral flexion

2. Trap Bar Deadlifts

3. Overhead Press

4. Barbell Curls

5. Calf Raises

6. Grip Work – thick bar hold until grip gives up.

All done, one set to failure with no warm-ups. Time spent in the gym working out 20 minutes(including plate loading/ unloading)

Off to work. Have a great day!

Karthik