Category: Health & Fitness

Know your body type to plan diet & training program

Many times my clients be like – ‘that guy eat whatever he want and never gain weight , while I’m getting fat no matter how much I workout or how little I eat.’ Sometimes they wonders about my trainers ‘pallav’ and ‘rahul’ that ‘this trainer always look like he workout, even when he don’t !!! Haha
Guys, did you ever notice that some people are naturally skinny , naturally fat or naturally stocky (muscular). It’s not your imagination. We are all built differently and our bodies are not the same. Our body shape is genetically set for us right from birth.The three main types of body shape are:

Body shape –

One method used to assess body shape, called somatotyping, rates a person’s body on three factors: Endomorphy (fatness), Mesomorphy (muscularity) and Ectomorphy (slenderness).

Ectomorph :

Ectomorphs have very high metabolic rates. This makes it very difficult them to gain both muscle and fat. The ectomorph faces a much greater challenge than does the mesomorph in gaining muscle and therefore must be patient with muscle gains when resistance training.

Mesomorph :

This is the guy or gal who comes into the gym and doesn’t really look as if he knows what he is doing, nor does he/she stay very long, yet grows like a weed? Mesomorphs can basically get away with doing less and achieving more prone to over training because they see results so quickly.

Endomorph:

Endomorph are generally those with a large bone structure with a slower metabolism, fat loss is very difficult, which can hide their hard-earned muscle gains.

 

Ectomorph –

• thin
• flat chest
• delicate build
• young appearance
• lightly muscled
• stoop shouldered
• has trouble gaining weight
• muscle growth takes longer

Mesomorph –

• hard, muscular body
• overly mature appearance
• rectangular shaped
• thick skin
• upright posture
• gains or lose weight easily
• grows muscle quickly

Endomorph –

• soft body
• underdeveloped muscle
• round shaped
• over-developed digestive system
• trouble losing weight
• generally gains muscle easily

The problem with the three approach is that most people are a combination of the three types. For example a person with a stocky build who is tall may be a meso-ecto. There is not a huge amount we can do to actually change this. But we can work on what we have and make improve not just the way we look but also the way we feel about over selves. The first thing we need to do is think about what type of body shape we are and then work out according to that.

In a nutshell we have to recognise that any training program be tailored for our bodies, and the program that works for one person may not work for someone else.

Though active people typically pay close attention to their fitness regimen – proper cardiovascular workout, strength training and stretching – they may be making crucial mistakes in their diet. Not putting the right nutrients in your body could ultimately affect the overall fitness benefits of an active lifestyle. To stress the importance of proper nutrition B2 Zone shares the following nutrition mistakes commonly made by active people.

10 mistakes made by women who want to get “fit”:

1. Eat only 2 times a day.
2. Lift high reps, low weights.
3. Do more cardio than weights.
4. Overestimate their muscle size.
5. Underestimate how much fat to get rid off before you see the muscles.
6. Diet to get shredded too soon without having any muscle to reveal.
7. have no patience and get bored after a few weeks.
8. Always do only abs exercises & worrying about becoming too bulky from training hard.
9. occupying themselves with looking cute so they cannot even break a sweat in case a hunk shows up.
10. Scared to scare away the “men” by getting buff.

10 mistakes made by men who want to get Buff:

1. Forgetting squats and deadlifts: results in toothpick legs
2. Make an excuse for not working legs. Always some pretended knee injuries. Knee injury doesn’t mean no leg training. Also, most knee “injuries” are just imbalances or tightness.
3. Inconsistent nutrition intake.
4. Lift heavy weights always , with incorrect forms.
5. Assuming muscle will just grow like weed just because you lift a weight ten times.
6. Binge drinking friday-sunday, eating nachos and restarting each monday.
7. Sitting around talking to friends at gym and do 1 set and rest for 10 times.
8. Forgetting that just because you’re a man you still need to train hard to get beyond newbie buff level.
9. Obeys their girlfriends who say ‘you’re always at the gym, you don’t appreciate me, you should stay home and watch a movie with me” every damn day.
10. Listens to girlfriends who says you shouldn’t get more muscular. The reason she says it is your built makes her feel fat.

 

Here are the truth about healthy foods!

There are many myths about foods – what you should eat and when you should eat them. We expose five myths as false.”

1. Potatoes make you fat – False

It was once thought that the key to weight loss was eliminating all high-carbohydrate foods, including pasta, rice and potatoes. We now know that carbohydrates are the body’s preferred energy source. Eating a potato, or any type of carbohydrate rich food, won’t automatically make you fatter.
However, if you are watching your weight, enjoy potatoes in moderate quantities and be careful of how you eat them (For example, butter and sour cream are high in fats. Reduced-fat natural yogurt is a healthier choice).

You have to regularly eat more energy than your body needs to put on weight. This is harder to do with high-carbohydrate foods than high-fat foods, because carbohydrates contain about half the amount of energy compared with fat. When choosing high-carbohydrate foods such as grains and cereals, wholegrain options are best.

2. Single food diets really work – False

There are plenty of diets based on the belief that the digestive system can’t tackle a combination of foods or nutrients. Commonly, carbohydrates (such as grain foods) and proteins (such as meat foods) are said to ‘clash’, leading to digestive problems and weight gain. The opposite is often true. Foods eaten together can help the digestive system. For example, vitamin C in orange juice can increase iron absorption from a meal rich in plant-based iron like beans and rice, lentils and other legumes.

Very few foods are purely carbohydrate or purely protein; most are a mixture of both. The digestive system contains enzymes that are perfectly capable of breaking down all the foods we eat. Single food diets should be avoided.

3. Breakfast should consist of fruit only – False

There is no evidence that eating only fruit at breakfast has any health or weight loss benefits. Most fruits are not very high in complex carbohydrates, which the body needs for fuel after an all-night fast. They are, however, a good source of fiber and vitamins.

Cereal foods (especially wholegrain varieties) like bread, muffins and breakfast cereals are a much better source of carbohydrates to get you going in the morning. You can add fruit to your breakfast for additional nutrients and taste.

4. There are some magical foods that cause weight loss – False

Some foods, such as grapefruit or kelp, are said to burn off body fat. This is not true. Dietary fiber comes closest to fulfilling this wish, because it provides a feeling of ‘fullness’ with minimal kilo-joules. High-fiber foods such as fruit, vegetables, wholegrain breads and cereals, and legumes also tend to be low in fat.

5. Drinking while you are eating is fattening – False

The theory behind this misconception is that digestive juices and enzymes will be diluted by the fluid, and this will slow down the digestion and lead to excess body fat. There is no scientific evidence to back this up.

In fact, evidence suggests that drinking water with your meal improves digestion. Kilo-joule-heavy drinks such as alcoholic beverages can be fattening if consumed in excess, but drinking them with meals doesn’t make them more fattening.

We are happy if any of the above point will help you to take you far from the food myths and make you healthy. If you have any question then place them below and we will get back to you soon.

Stay to get updates!!!

Know your body Shape with WHR

Some people used to say – ‘I’m fit , just a little stomach has been increased. otherwise I’m perfectly healthy … So I don’t need gym… Blah blah blah …’

I’m sure there are women who would think you’re attractive. But Seriously man ! How can you say yourself healthy with increased stomach ??
Every person is unique with different body types and shapes. Body shape is the quantity and distribution of muscle and fat on the body. It refers to where your body typically stores the fat, no matter what your weight is. Now this is very important because where you store fat can be a predictor of health risk.

This is why every person have different diet and exercise. This means that lifestyle of every person need to sync with your metabolism or body type.

It’s a very old saying that “An apple a day keeps a doctor away” and I am afraid that you are not considering apple for your body type.
There are two types of body Shapes :-

• Apple Shaped Body (triangle downward) – If you have an apple-shaped body , then your body is “top heavy,” meaning you have broad shoulders, and a full bust, waist, and upper back. Apple-shaped bodies also tend to have thinner arms, legs, and hips, and tend to gain weight at their waistlines. Storehouse of Fat is mainly distributed in the abdomen, chest, and face.
• Pear Shaped Body (triangle upward) – The hip measurement is greater than the bust measurement.Fat tending to deposit in lower waist part ie in the buttocks, hips, and thighs. This body type tend to have a (relatively) larger rear, thicker thighs, and a smaller bosom. Your lower body is significantly larger than your upper body (like a triangle) with heavy rounded buts and thighs. Overall Your body fat is concentrated in the lower region.

 

Do you want to know your body type? Here are some tips about Waist to Hip Ratio to tell your body type – Apple or Pear. Your waist to hip ratio determines your risks for heart disease, hypertension, diabetes and obesity. The result of this ratio helps to know your health risks and also provide some tips to maintain a healthy body.

Measurement Guidelines :-

• Stand straight with your feet positioned close together.
• Don’t pull the tape too tight or keep it too loose.
• Measure the smallest portion of your waist just around or above the navel.
• Similarly measure the hip circumference at the widest part of your buttocks.

 

A person’s body shape is sometimes compared to an apple or a pear, depending upon the location of body fat. Specific health risks and diseases are associated with each type of body shape. Pear body type is comparative more healthier than Apple body type. So if your body type is Apple then get ready to make it as Pear and if it’s pear then hit on high to get best hourglass shape.

How to calculate WHR –

WHR Ratio = Waist/Hip

Ex. – waist (39) & hip (40), than WHR ratio is 39/40 = .975

Ideal waist hip ratio as per gender :-

• Women < 0.7
• Men < 0.9

 

WHR for Women-

Less than 0.8 – Low risk of health issues

0.8 to 0.89 – Moderate risk of heart disease, diabetes, high blood pressure, cancer

0.9 or over – High risk of heart disease, diabetes, high blood pressure, cancer

 

WHR for Men –

Less than 0.9 – Low risk of health issues

0.9 to 0.99 – Moderate risk of heart disease, diabetes, high blood pressure, cancer

1.0 or over – High risk of heart disease, diabetes, high blood pressure, cancer.

 

If still you are thinking that you are all fit with ideal weight but increased stomach , you are wrong !! Its the time to give attention on your diet & physical activity or need to hit the gym today.

Try these tips to lose the fat deposits around your belly –

• Eat raw garlic in the early morning.
• Drink lemon juice.
• Stay off from white rice.
• Avoid sugary substances.
• Drink plenty of water.
• Take 5-6 small meals in a day.
• Load up on fruits and vegetables.
• Never skip breakfast.
• Avoid heavy meal at a time.
• Exercise regularly.

Eat healthy, live healthy and stay connected !!!
Learn to love your body. It’s yours, after all. Why wouldn’t you love it? It’s a part of you, a good and beautiful part. Else dress it up until you like how you look.

 

Have a look, Dressing as per your shape brings out the best and covers the rest.

It was an amazing experience… #weight loss seminar

It feels good to see that people in #Bhilwara are interested in such seminars. They did not just attend the seminar, but they listened to me Covetously and shared their problems. They looked very conscious about their health related problems.
Ton of thanks to all of you for listening to me, for support me, and for the success of the seminar.
Now we will move ahead and will get something new.

Here is the presentation:

 

Never, Ever Give Up…

Tips for Heart Health:

Foods To Be Included:

Raw whole fruits, vegetables, green vegetables, oats, whole rains, pulses, almonds, walnuts, skimmed milk, e.g. white, lean chicken, lean fish etc.

Foods To Be Included:

Fruit juices with sugar, sweets, fried food, processed food, packed foods, butter, margarine, cream, mayonnaise, mutton, meat, fried chicken etc.

 

Medical Nutrition Therapy

• Eat a variety of whole grain products. Replace white bread, white rice, and cereals made with white flour with whole-wheat bread, long-grain rice, and whole-grain cereals. They help to decrease the glycemic load, thereby increasing the HDL cholesterol levels.
• Include variety of fruits and vegetables every day. Fruits and veggies are a good source of soluble fiber, which help in HDL increase.
• Eat diet low in saturated fat, especially animal fats and palm and coconut oils.
• Substitute the saturated fats in your diet with mono unsaturated fats for better HDL levels. Add foods such as olive oil, canola oil, and seafood. Avoid trans fats, as it brings a significant reduction in good cholesterol and increases bad or LDL cholesterol levels.
• Eat foods containing polyunsaturated fats found in plants and seafood. Safflower oil and corn oil are high in polyunsaturated fats.
• Restrict fried foods and replace them with baked, steamed, boiled, broiled, or micro waved foods.
• Replace salted crackers with unsalted or low-sodium whole-wheat crackers. Eating less sodium can help lower some people’s blood pressure. This can help reduce the risk of heart disease.
• Use herbs and spices as seasoning for vegetables and potatoes instead of salt and butter.
• Omega 3 fatty acids and soluble fiber consistently lowers serum triglycerides and may also have an effect on lowering blood pressure. Found in oily fish such as salmon, tuna and in Flax Seeds. ls available as a supplement.
• Excessive body weight reduces the HDL levels, thereby calling for loss of extra pounds.
• Avoid smoking, as it helps to a great extent. Alcohol intake, in moderation helps in the protection of the arteries from plaque and also increases the HDL levels.

 

Instead of :	Do This :
Whole milk,and cream	use skim milk
Fried foods	eat baked, steamed, boiled, b roiled, or microwave foods
Butter’ palm’ and coconut oils	cook with unsaturated rated vegetable oils, such as corn, olive , canola, safflower, sesame, soybean, sunflower, or peanut
fatty cuts of meat, such as prime rib	eat lean cuts of meat or cut off the fatty parts
one whole egg in recipes	use two egg whites
sour cream and mayonnaise	use plain low fat yogurt, low-fat cottage cheese, or low-fat or “light” sour cream
sauces,butter, and salt	season vegetables with herbs and spices
regular hard and processed cheeses	eat low-fat low-sodium cheeses
salted potato chips and other snacks	choose low-fat, unsalted potato chips and unsalted popcorn

 

Exercise:

Maintain a good level of physical activity.
it serves several functions in preventing and treating those at high risk by reducing incidence of obesity.
Exercise also increases HDL, lowers LDL and total cholesterol
Helps control diabetes and hypertension.
Those at high risk should take part in a specially supervised program.