A STRONG IMMUNE SYSTEM

FIGHT AGAINST CORONA – A STRONG IMMUNE SYSTEM

Immune System


Since there is no proven drug to completely combat viral
infections including Corona & other Flu-like viruses, your body’s Immune System is the only answer to them!

Why is EVERYONE at risk..?

No matter how much sanitizers you use, no matter which masks
you wear, there are so many carriers for viruses that it is virtually
impossible to avoid them, even if one locks in self-quarantine, as some amount
of contact with an outside element is bound to happen…You are thinking ‘How?’ then here are some of the below possible mediums:

  • Veggies  – The vegetable supply chain might have a contagion

  • Water Supplies – There are areas where water is supplied to societies in Water Tankers. Just imagine if the person filling-in or out the tanker is infected…

  • Supplies – Anyone who handles the daily supplies like milk/bread/eggs may be infected

  • Gardener / Plumber – your seemingly healthy plumber/garner may be a source of infection

  • Couriers – We all are so highly used to the online shopping scenario that each neighborhood has a home-delivery each day without fail. What if the guy is infected & the symptoms are yet to show?

  • Maids/Servants – Are all our homes self-sufficient? Can we all live without the maids/servants/assistants FOR EVER…???

That is why our focus on building up the Immune System should be the Prime Priority for everyone..!

The following action-items are necessary for strengthening the immune system:

    • Quit Smoking
    • Drink in Moderation
    • Eat a lot of Veggies & Fruits
    • Exercise & maintain a healthy body weight
    • Sleep adequately
    • Stress management
    • Personal hygiene
This article takes you through 15 superfoods which would
jack up your immune system, along with some facts which you might find amusing..!

Check Out the Facts in the Video Below & Share with your loved ones as we need to ensure the safety and well being of our ENTIRE COMMUNITY.…

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Protein Bioavailability – The best sources of protein

Which Protein sources are the best Protein sources?

कौन से #प्रोटीन के स्त्रोत सबसे बेहतर स्त्रोत है ?


We all know that protein is the building block of #muscle. Various scientific journals have linked increased protein consumption with better #AthleticPerformance.



ये लगभग हम सभी जानते हैं के प्रोटीन से ही हमारे #मांसपेशी विकसित होते हैं. वैज्ञानिक शोध ये तथ्य स्थापित कर चुके हैं के #उच्चप्रोटीनआहार और एथलेटिक क्षमता आपस में सीधे तौर पर जुड़े हुए हैं |


But is eating enough protein is the answer to all your #dietaryneeds? Have you noticed that a heavy eater is not necessarily #muscular ? Eating the #RightProtein is the right thing to do. The difference lies in the quality & quantity absorbed by your body (same quantity of 2 different types of Proteins have different absorption properties)

परन्तु क्या पर्याप्त प्रोटीन का सेवन ही सही उपाय है आपकी #खाद्यआवश्यकताओ का? आपने ये प्राय देखा होगा के ये ज़रूरी नहीं के अधिक भोजन करने वाले पर्याप्त #मस्कुलर भी हो (मोटे अवश्य हो सकते हैं )| #सहीप्रोटीन स्त्रोत है सही उपाय ! आप ये समझे की अलग प्रोटीन के सामान माप आपके शरीर में अलग मात्रा में सोखे जाते हैं

Check out the chart below to decide the kind of protein you eat which would be the best #valueformoney


नीचे दिए गए चार्ट में पाए के प्रोटीन के कौन से स्त्रोत #सबसेअच्छेस्त्रोत हैं !

(Shall delve deep into the term #Bioavailibility in one of our next topics which shall be a bit technical in nature)

Bioavailability अथवा #जैवउपलब्धता पर हम विस्तार से चर्चा करेंगे एक अन्य पोस्ट पर



Muscle Pain post workout – Delayed Onset Muscle Soreness ( DOMS)




DOMS - FitLife India by Somnath Sanyal
Exercise and Muscle Soreness


When a person unaccustomed to strenuous physical exercise starts working out (or resumes weight training after a prolonged gap in training or drastically increases the volume/intensity of working out or switches over to a totally new system of training), a prolonged pain and stiffness is felt in the muscles which have been exercised. 



This pain is most noticeably felt after 24 hours of working out, and can stay upto a period of around 5-7 days. This muscle pain is known as Delayed Onset Muscle Soreness (DOMS) , also referred to as Muscle Fever.
Muscle Injury Classification




DOMS vs Muscle Strains



While DOMS may have similar traits as that of a sprain, viz muscle tightness, stiffness & pain, but strains happen during a or immediately after an exercise, whereas DOMS start showing symptoms hours after a good workout. The pain associated with DOMS start fading away after the first day and goes off totally in around 5-7 days. If the pain persists even after that, immediately visit your physician..!


DOMS – Treatment



Muscle Soreness Treatment


The soreness can be minimized by the following measures:


  1. Rest : Letting the sore bodypart recuperate by limiting its movement and preventing any direct/indirect stimulus in the next 48 hours of the workout
  2. Alternate HotBaths & Ice-Fermentation : This shall increase the traffic of fresh blood in the sore area, thus giving it more nutrients to recuperate and reducing inflamation
  3. Body Massage & Sauna : These help in relaxation and recuperation
  4. Exercise induced Analgesia : This one is a tried & tested Bad-Ass method of reducing/elimination the soreness of muscles, which involves further exercising already sore muscles..! This works with the theory that Exercise increases pain-threshold and pain-tolerance! Systematic scientific investigation is pending for this method of soreness reduction, so try this out at your own risk (this has worked for me – but again, each body is one separate entity which may/may not respond differently to different stimulus
  5. Anti Inflamatory OTC drugs : These do work…but I won’t recommend! Don’t be a sissy-pussy! Learn to bear the pain, as if there is NO PAIN therez NO GAIN..! If the pain is unbearable (which it must not be in case of DOMS), go see a doctor instead of popping a pain killer!


DOMS – Prevention ?

  1. Pyramiding : gradual increase of intensity of workouts if you are starting off or resuming workouts after a long gap of months/years
  2. Compression Garments : Wearing correctly sized mild-compression garments during a workout can prevent muscle oscillation, thus preventing some micro-tears which lead to DOMS
  3. Recovery Drinks & Proper Nutrition : Proper protein, electrolyte & glycogen consumption pre & post workout has been shown to prevent/minimize DOMS in several studies.
  4. Mild Stretching/Warm-Ups : This increases blood flow to the body part and prepared the muscles for the oncoming onslaught! 

Please note – Stretching itself can cause soreness if done with a vengeance! Don’t think that you are Arnold Schwarzeneggar in the very first week of starting/resuming workouts. Go easy with the stretchings along with moderate weight training

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Diets – According to Body Type

diet as per bodytype
All of us must have come across much mumbo-jumbo about what to eat and what not to eat..! To address those confusions, I am trying to prescribe a simplified diet plan, including the DOs & DONTs of every case:

Ectomorphs  – High Carbohydrates, High Fats & Moderate Protein 💪

Endomorphs – Low Carbohydrates, Moderate Fats & High Proteins  💪 💪

Mesomorphs – Moderate Carbohydrates, Moderate Fats & Moderate Proteins  💪 💪 💪

(please note – This Diet is for the Average Individual who is trying to get in shape & Look good)

ECTOMORPHS: 💪



Since this type of a guy has an extremely fast metabolism, this person needs to eat more frequently and huge amount of (right) calories to gain quality bodyweight.

👉 Eating rules 👈:

  • Eat Every 2 hours
  • Eat a small mean / Shake within half a hour of waking up in the morning
  • Eat a Lot of High Glycemic  carbs along with Low Glycemic ones. Shall cover a separate detailed topic on the types of carbs mentioned. 
  • Include good amount of dietary fats including Red meat, Clarified Butter, Margarine, Mayonnaise etc…yes you need to go overboard !
  • Have whole eggs to his heart’s content
  • Dring Milk before going to bed at night. This would ensure that a steady supply of protein is available all throughout the night and that the body doesn’t go into a negative nitrogen state.
  • Drink a lot of water  

A complete sample Meal-Plan for ectomorphs can be covered later. Please let me know in the comments section if you want me to cover that topic as well.

ENDOMORPHS: 💪💪



These kind of people are quite sensitive to the number of calories they consume. If the number of calories exceed the quantity required by the body, the excess is immediately channeled towards reserves storage in form of body fat. This category needs to be extremely careful about the extent and source of their calorie intake.

👉 Eating rules 👈:

  • Focus on eating low glycemic carbs, which should be ideally had during the 1st half of the day
  • High Glycemic carbs to be had strictly before or after a workout
  • Include High protein in every meal
  • Include Green Tea & Black Coffee without sugar throughout the day, especially as a pre-workout drink
  • Golden rule – Avoid everything WHITE in color (except Milk & Egg Whites) and everything which tastes SWEET. 
  • Eat no carbs post 6 pm each day. 
  • Go for a 10-minute brisk walk before having Dinner
  • Drink a lot of water

A complete sample Meal-Plan for endomorphs can be covered later. Please let me know in the comments section if you want me to cover that topic as well.

MESOMORPHS: 💪💪💪

The mosomorphs are the ‘Genetically Gifted’ blesses individuals who are not bothered much with unwanted body fat gains and these individuals find it extremely easy to gain muscle or be in shape.

👉 Eating rules 👈:

  • Eat high protein and moderate carbs/fats throughout the day
  • Though much of almost everything that you  consume shall be smartly processed and taken care of, don’t start EATING LIKE A PIG- be sensible
  • Not much ‘Gyan‘ for this breed of metabolic-champs!

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Getting Started – the different Body-Types

Before we get all geared up towards a lean-n-healthy body, let us just know about the different body types and their properties. The human body can broadly be classified into 3 types – Ectomorphic, Endomorphic and Mesomorphic body types.

  • ECTOMORPHIC: characterized by long and thin muscles/limbs and low-fat storage; receding chin, usually referred to as slim.

  • ENDOMORPHIC: characterized by increased fat storage, a wide waist, and a large bone structure, usually referred to as fat.

  • MESOMORPHIC: characterized by medium bones, solid torso, low-fat levels, wide shoulders with a narrow waist; usually referred to as muscular – (The genetically ‘Gifted’ ones..!)
Body Types
There is evidence that different physiques carry cultural stereotypes, i.e there is different set of distinct behavioral pattern associated with different body types. For example, one study found that endomorphs are likely to be perceived as slow, sloppy, and lazy. Mesomorphs, in contrast, are typically stereotyped as popular and hardworking, whereas ectomorphs are often viewed as intelligent but fearful. Stereotypes of mesomorphs are generally much more favorable than those of endomorphs. Stereotypes of ectomorphs are somewhat mixed.
The three body type descriptions could be modulated by body composition, which can be altered by specific diets and training techniques. In a famine, a person who was once considered an endomorph may begin to instead resemble an ectomorph, while an athletic mesomorph may begin to look more like an endomorph as he ages and loses muscle mass. However, some aspects of the somatotype (bodytype) cannot be changed: muscle and adipose (bodyfat) mass may change but the bone structure is a fixed characteristic. In the same way, cultural conditions might mask a tendency to one or another temperament.
It is important to note that most of us a combination of body types: Ecto-Meso/Meso-Endo

Classic examples :

Ectomorphs: Amitabh Bacchan, Ajit Agarkar

Endomorphs: Adnan Sami, Govinda, Inzamaam-Ul-haq, Ranatunga

Mesomorphs:John Abraham, Prasad Kumar (Premier Bodybuilder)

Ecto-Meso : Salman Khan, M S Dhoni

Endo-Meso: Dharmender, Sachin Tendulkar

Hello World

                                                                 Greetings to the Fitness Enthusiast Indian..!

     Swami Vivekananda once said- A healthy mind resides in a healthy body.  With the advent of technology in the 20th century, man has somewhat become the slave of ease and luxury, as a result of which, the health and fitness levels of individuals are at its nadir. That flashy bike has to come out everytime – Who the hell want to walk/cycle, Favourite hangouts have changed from parks to Pizza centers, Thirsty throats seek cola and not Nimbu-Pani…
    An individual seeking the answers to his questions have access to television/books/Internet..but there is a dearth of one-stop-shop for all the information, especially in the Indian scenario. People in this rocket age need a ‘super information warehouse’ where all the cluttered and scattered information is readily available. I decided to put my 10+ years of practical experience, expertise and knowledge to some good use for the average Indian who probably won’t gain much from the clichéd jargons readily available on foreign websites owing to the simple reason – we are ‘different’..the land and society that we live in is immensely distinct..The foods that we eat are not the same as theirs and the extremes in temperature-n-climate that we face differentiate us greatly.
      In this blog, I intent to address the following:

  • ·         Fitness Workouts
  • ·         Nutrition – Indian style
  • ·         Sports Injuries 
  • ·         Extreme Bodybuilding and weight training

    
       

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