Ever wondered why some people have a hard time loosing weight or gaining muscle despite training hard in the gym? Some individuals gain weight rapidly whereas some individuals stay lean and slim despite their bad eating habits. This difference in physical shape and size is attributed to the kind of body type that you are born with. Let’s look at the different kinds body types and understand how your training should be customized to suit your body type.
Ectomorph
Individuals who fall into this category are lean and slim by default. They will have a hard time gaining weight. The advantage of belonging to this category is the liberty to live on a high calorie diet. Even though it’s not a good thing to misuse this gift, it’s a boon when it comes to weight management. Strength training should become an integral part of their routine to pack on muscle mass and add appeal to their frame.
Mesomorph
Mesomorphs are generally athletic in nature. These individuals will have broad shoulders, narrow waist and increased muscle mass compared to the other two body types. For such individuals, gaining muscle mass is a walk in in the park. Mesomorphs are not completely immune from storing fat and should keep an eye on what they are eating. In addition to strength training, moderate amounts of cardio should be added to the routine to avoid excess deposit of fat around the hips and waist.
Endomorph
Endomorphs are generally ‘big’ and put on weight rapidly. They will have decent amounts of muscle mass in the body, however, it comes along with fat deposits on different sites of the body. They tend to have a wider waistline compared to mesomorph’s and are generally slow responders to exercise. Individuals belonging to this category should definitely blend a good dose of cardiovascular exercise to their training regimen to manage the body weight efficiently.
It’s not always the case that one individual will perfectly fall within the definitive guidelines of the above mentioned body types. Exceptions do exist. You may find yourself to be a mix of two body types. Analyzing your body type and altering the pattern of training and diet to suit your body type will definitely pay its dividends in the long run.
Choose the best method that’s specific to your body type and maximize the training output!
Abhinav.M
Most of us share a love-hate relationship with exercise despite knowing the benefits of it. Among the myriad benefits of physical activity, the positive psychological effects seem to be overlooked and hence deserve to be in the limelight by all means. Exercise is generally perceived to be a painful process and a lot of individuals dread going to the gym or stepping out for a run when in reality, the whole experience itself can be very rejuvenating. In addition to the physical benefits, exercise is proven to positively impact the happiness and mood profile of the individuals participating in it. Instead of going in search of happiness, If we understand that exercise itself can take care of our psychological and physical well-being, then it’s a huge step. Let’s try to understand how exercise makes us happy.
Hormonal responses
Of all the organ systems within our body, the endocrine system, which is responsible for the production of hormones plays an important role in our state of mind. Certain hormones like cortisol spikes up in the blood in response to stress. Scientific studies show that appropriately dosed exercise routines significantly reduces the level of stress hormones in our blood and elevate our mood. Care must be taken to not over train yourself as it favours the release of cortisol.
Endorphins
Endorphins are chemicals that react with our brain cells which gives us a sense of euphoria. The terminology ‘runners high’ refers to the action of endorphin after a bout of run or an aerobic steady state activity. Exercise probes our body to release endorphins which in turn makes us happy and energised. Initial few sessions of running or weight training might be challenging and will drain you. However, once you build the work capacity, your endorphins will do its job and exercise becomes a pleasant experience.
Psycho- social
Every training session takes you one step closer to your fitness or health goal. And this realization itself is good enough for us to be in a better headspace than before. The support groups within our society may also appreciate the fact that we are putting in efforts to keep ourselves fit and healthy. These support systems bring consistency and in turn keep us happy. In short, it’s a two-way relationship.
In a nutshell, rather than considering exercise to be a painful and unpleasant experience, seek out help from a professional to understand what type and intensity of physical activity suits your current fitness/health profile. Optimal dosing of exercise provides many benefits of which the ability to make us happy is a significant one. Go ahead and hit the gym the next time you feel low and let the results speak for itself!
Abhinav. M
If you have the habit of observing the flow of events in your life, an interesting observation about age and physical activity can be made. Apart from the mandatory hours of ground exposure that we were subjected to in our school days, most of us don’t exercise by choice thereafter. Higher education, job hunting and marriage tops the priority list and we conveniently ignore physical activity for about two decades. Two decades of gluttony and sloth leaves us in a vulnerable position to force physical activity upon us to combat and delay the associated damages. By then, physical activity would have become a tool to prevent unwanted weight gain and shed excess fat. By all means it’s completely fair to believe that exercise does offer the aforementioned benefits, however, we should not misinterpret the role of exercise and fitness. Most of us use exercise as a weapon to fight and not defend. In reality, physical fitness increases our travel time to the surgeon’s table. But unfortunately, we consider physical activity as a necessity only after we encounter the threat or fear of being sliced and diced by the doctor.
In short, physical fitness is not just about looking good. It’s about promising ourselves a life free of diseases and health issues. Let’s shift the perspective and reconsider exercise as something necessary for a long lasting life. It’s not just about weight loss or fat loss, it’s only about how well you’ve lived till the end.
Why is it important?
The human body is an excellent machine which is capable of not letting the owner know about it’s wear and tear until a certain stage. After the tolerance threshold, it fights back and starts to expose the damages. It’s too late by then to reverse the damages and start fresh. Most individuals hit that point in their life at about the age of 40. 2-3 decades of abuse cannot be reversed in a month or two. It takes time and lot of effort to reset the machine. The bad lifestyle choices that fueled the journey to a vulnerable state of health would have become a habit and it’s almost impossible to unlearn those habits and start all over again. So we are left with two choices: either deal with the situation and make a few changes in our lifestyle or ignore it and move on. Keep in mind that ignoring it will not take us very far.
So what to we do about the situation?
Doing something about this situation starts with rewiring a circuitry in the brain which tells us that fitness is all about looking good. Physical fitness is about being at the best state of health and the cosmetic appeal is just a byproduct of that. So, if you wish to live a long lasting life, prioritize physical activity as early as possible and stop waiting till you hear the monster knocking.
Abhinav. M
At some point or the other, most us have stumbled upon roadblocks in our training life. It comes unexpectedly and in most cases we surrender by skipping a few training sessions. Of the many such barriers that we encounter, most of them occur as a result of poor planning. Deliberate efforts to plan our workout ahead of time saves the trouble and provides immunity from the damages of such barriers. Now, let’s look at a few barriers that may come our way and strategies to overcome it:
1) Not losing weight anymore
This is the most common complaint or barrier that we encounter. We may have been losing weight at a decent rate and suddenly it stops. This can be the most frustrating feeling ever. It may feel like we have no control over the weight loss game anymore. However, in reality, that’s not the case. Weight loss plateau is just a signal to notify us about the need for some alterations in the training variables and nutrition. Minor tweaks may be required in terms of the frequency or intensity of our training session to overcome this barrier. And when it comes to nutrition, it’s a mandate that you change the proportion and ratio of your macros to deal with the situation. Unfortunately, most of us get upset during this transient phase and lose sight of the solution. A little bit of planning and minor tweaks to the overall program will help you break this plateau and move forward.
2) Difficulty to start after you take a break
Most of us find it very hard to bounce back to the training routine after we take a break. As long as we train continuously, we don’t experience any difficulty to drag ourselves to the gym every day. The moment we take a break, no matter how short or long, we lose the necessary drive and motivation to go back to the gym. The solution to this issue is to find a viable mode of physical activity that doesn’t demand too much effort and energy from us. It may just be a walk in the park or a swim. We generally dread the intensity and the effort that we have to put in, and not physical activity itself. So, if we can taper down the intensity and keep ourselves in a comfort zone for a couple of days before we bounce back to the previous intensity of physical activity, it becomes a smooth transition.
3) Dealing with the urgency to lose weight
The solution to this is quite simple. There exists no magical pill or training program that will help you lose weight in just two weeks. Understanding this and making terms with the fact that it takes time to observe significant changes in your physique is the best solution to this issue.
Keep in mind, these barriers rarely come in isolation. And whenever they come, if you follow the steps mentioned above, dealing with it becomes a simpler task.
Abhinav. M
Long gone are the days when women shied away from lifting weights, fearing that they may look like a man. Unlike men, women go through different physiological changes throughout their life span. Puberty, pregnancy and menopause are few of those ‘events’ which can pose health related challenges in a woman’s life. If not dealt with in the right way, these times can be challenge in terms of managing one’s body weight.
The antidote to fight these issues is strength training. It can prevent the onset of many diseases and most importantly, it will help us stay fit for life.
Below are the top five exercises that you can include in your training sessions to maximize your training output.
1) Deadlift
Deadlift is called the queen of all exercises; and it does justice to this nickname by impacting the body in the most positive manner. It strengthens the entire posterior chain of your body.
2) Goblet squat
Not everyone will be able to do the conventional squat because of mobility issues in the body. The next best alternative is to hold a dumbbell or kettlebell close to your chest and squat. This variation eliminates the chance of injuries while still retaining the benefits of a classic squat.
3) Band assisted chin ups
Chin ups and pull ups are generally not ‘women-friendly’. A lack of upper body strength in women is the major limiting factor in this case. However, taking help from a resistance band will make it a lot easier and build strength in the upper body.
4) Farmers walk
Farmers walk is an excellent tool to build strength throughout the body as you will be carrying heavy weights and walking for a fixed distance. It also helps in correcting the postural imbalances by strengthening the postural muscles.
5) Pall off press or POP
POP is an excellent alternative for the classic core exercises like planks and sit ups. People suffering from lower back pain may not be able to perform the intense variations of core exercises. POP is ‘the exercise’ for such individuals. It strengthens the entire core musculature without causing any injuries and should be a part of your training routine.
Incorporate these exercises in to your training routine and watch your strength levels skyrocket in no time! Get ready to welcome a stronger version of yourself!
Happy lifting!
Abhinav. M
Most of us consider the act of exercising as something that is taking us a step closer to our aesthetic goals. Once we reach a certain body weight or achieve a certain look, we tend to divorce ourselves from the exercise routines. A change in perspective about exercise and its long-term effects on our health will help us stay on track and commit ourselves to engage in physical activity forever.
Rather than focusing on the short-term benefits of exercise, let’s understand how it can impact our lives in the long run
1) Healthy ageing
Ageing is an inevitable process and no one can escape from it. What we have at our disposal is delaying the process and make it a healthier one. Physical activity will increase one’s quality of life by altering physiological mechanisms positively. Post the age of forty, make it a habit to exercise at least 45 minutes in a day.
2) Increased insulin sensitivity
Diabetes is a state where the cells become resistant to insulin and the blood glucose level rises. Studies have shown that resistance training can increase insulin sensitivity thereby delaying the onset of diabetes.
3) Increased bone mineral density
Fractures and other damages to the bone are very common as we age. Any form of weight-bearing activity will have a positive impact on the bone mineral density. Increased BMD provides immunity from falls and fractures in the long run.
4) Increases immunity power
Physical activity induces a lot of inflammatory responses in the body. Our immune system is constantly active to help us maintain a state of equilibrium by fighting the inflammatory responses. Over a period of time, our immune system improves its capacity to fight the foreign materials that may harm our system. Protection from autoimmune disorders like rheumatoid arthritis is a long-term adaption to physical activity.
5) Better hormonal profiles
Hormones, as we all know plays a major role in the smooth functioning of our body. A drop in the values of hormones should be avoided at all cost. A long-term adaption to resistance training is that the hormones like testosterone, growth hormone and IGF-1 are kept at the required levels which in turn results in a better quality of life.
Make it a point to involve in physical activity every day and reap the benefits of a healthier life!
Abhinav. M
Have you ever felt the urge to stop exercising once your desired goal is met? Most of us assume that the physical gains we have achieved can be retained forever. In reality, it doesn’t work that way. A habitual exerciser understands the fact that the moment we stop physical activity, the body starts to protest.
Unlike many things life, the law of reversibility applies to physical fitness and by no means can it be prevented. To ensure that we preserve the gains, we have to make exercise a part of our daily routine and not stop when we feel like we have accomplished our goals. Below are a few reasons why we should resist the temptation to take a break:
1) Reduction in metabolic rate
Muscle tissue is the only active tissue in the human body and it plays a huge role in regulating our basic metabolic rate (BMR). Higher the BMR, the better. Physical activity helps build muscle which will have a positive impact on the BMR of an individual. However, when we stop physical activity, muscle tissues are no longer being added to our frame and in some cases we lose some amount of muscle too. This will drop the BMR and in turn reduce the capacity of the body to burn calories. This can have a negative impact on our body composition which will lead to unwanted weight gain if left unaddressed.
2) Strength loss
Muscular strength is relatively hard to build and it takes time to do so. Physical inactivity is the major reason why individuals become weak. Someone who has been lifting weights for some time will definitely enjoy the positive side effect of added muscle mass and strength. However, it’s almost impossible to maintain the strength levels once we let go of physical activity. As per studies, we lose muscular strength one and a half times the rate in which it took to gain it. The rate of strength loss may be imperceptible, but surely it goes back to square one in some time.
3) Mentally, it’s hard to start after we stop
All of us have experienced the laziness to hit the gym when we have not been doing so for some time. Regular participation keeps laziness away and increases the chance of participation in physical activity regularly. If for some reason, we skip a few gym sessions, the mind doesn’t provide the necessary push to hit the gym again. In fact, it’s exactly when we are not exercising that the mind should really push us to do so. Interestingly enough, the mind behaves paradoxically in such situations. Physical inactivity will amplify our laziness. So, the best choice is to not stop exercising.
Considering that there exists no single reason why we shouldn’t be consistent with our workouts, it’s very important that we prioritize physical activity and perform it on a daily basis until it becomes our habit.
Lift consistently and enjoy greater health!
Abhinav. M
Exercise and fatigue seem to be co-related and complementary to each other. In the case of an individual who suffers from chronic fatigue, exercise can be used as an effective tool to reduce the ill effects. The reasons for chronic fatigue can be multifactorial and cannot be narrowed down to a single parameter. If it persists for longer durations and fits the categorical list of symptoms associated with it, clinicians call it ‘chronic fatigue syndrome.’ CFS can be very debilitating for someone who wishes to lead an active lifestyle by incorporating exercise into their routine.
Does exercise reduce the ill effects?
Exercise, at the first glance, seems to be a cause for fatigue. The decision to engage in physical activity to combat the effects of chronic fatigue seems ironic and paradoxical to many. However, in some cases, illogical answers are the solutions to problems. In this context, exercise in the right doses can become the best tool to fight the ill effects of chronic fatigue. A review paper published in 2005 which included eight studies with a total of 1518 participants in the review, concluded that low- moderate intensity physical activity performed thrice a week for 15- 30 minutes in duration reduced the symptoms of CFS.
What exercise should be performed?
The fact that a ‘one size fit’s all’ approach to exercise needn’t work should be acknowledged by individuals suffering from CFS. The appropriate exercise dosage will vary for every individual and should be customized in order to derive the best benefits out of the engagement in physical activity. A good starting point will be to engage in physical activities that an individual enjoys by cutting down the intensity to as little as 30% of what they are actually capable of. The list of activities could include walking, swimming, cycling or even strength training if the intensity is kept below the threshold limit.
What should one keep in mind when performing exercises?
- Do not push yourself to a point of discomfort
- Keep the intensity low and make it an enjoyable process
- Finish the routine within 45 minutes
- Include long warm up and cool down sessions to relax the body
- Do not get excited and push the pedal, make small increment in intensity (<10%)
How does exercise really help?
Exercise is well known for its mood enhancing capabilities. Performed in the right dosage, exercise releases endorphins and enhances the mood of an individual. This can be of great help for someone suffering from fatigue and it’s related psychological burdens. At a later stage, adaptations at the physiological level help us tolerate higher exercise intensities better and ensures that we don’t get tired while performing activities of our daily life.
Exercise performed wisely and in appropriate doses can be of great help for individuals suffering from CFS. So, get up and move your body to kill the fatigue that’s troubling your mind and body.
Abhinav. M
One of the most underrated practices in modern man’s life is meditation. Meditation has been given several definitions over the years in philosophical, spiritual, religious and sometimes even in the most practical spheres. While many dive deep into the art of meditation and the ways to do it, all that one needs to understand is that meditation can be attributed to any activity done with focus and mindfulness to train attentiveness or awareness of one’s thoughts and emotions.
Why should you meditate in the morning?
Empirical evidence over the years has suggested that any mindful activity done first thing in the morning can have a positive impact over the day. The concept of meditation prepares a person towards having a focused and aware mind. This will have a positive carryover towards the upcoming activities during the day.
What meditation technique can you do in the morning?
The concept of meditation has been interpreted in several different ways by people. Some unconventional interpretations of meditation include reading, writing, exercising and so on! Some people claim that cleaning can be meditative. Look for activities in your life that demand your utmost focus and are also enjoyable by you; such activity itself becomes meditative, thus accomplishing two goals – doing a productive activity in the morning that also sets your mind up for the rest of the day.
Benefits of meditating in the morning:
- One can begin their day with the utmost focus and attentiveness.
- This focus and attentiveness, that is the ultimate aim of meditation have a positive carryover to other activities lined up during the day.
- Each day begins with positive reinforcement in the means of mindful conditioning.
- A person can get one of their most productive activities done first thing in the morning by also adding a meditative element to it.
- One can counteract expected stressors in their day by mentally preparing their mind for the same.
- Early morning meditation can boost overall well-being as it also sets a certain sleep-wake cycle in your body when you condition yourself to get up early to focus and gain attentiveness.
- Meditating can de-clutter your thoughts first thing in the morning and get you started fresh on the new day ahead.
- People have claimed to have had a better eating pattern throughout the day when they are in control of their thoughts and emotions. It discourages ‘emotional eating’.
- Meditating is said to improve one’s memory, both in the short-run as well as long-run. Beginning one’s day with such an objective brings about a holistic sense of well-being.
Abhinav. M
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