Strength In Poland.
Mar 10th
The demonstration in the accompanying video is a true testament of the human potential. I received an email from a client of mine where this video was attached. The email forward was titled “Strength In Poland, “for I am titling the blog entry with deep respect to the athletes in the video with the above mentioned name. These men are impossible to stop. Watch the video, and you will be amazed and wonder whether this is humanly possible. What interested me more was the functional strength that these two men exhibited: The strength, flexibility, and enduring the pain when the body produces more lactic acid burn. These men are insane and true legends who seem to have crossed the pain threshold. By all means they look very powerful, and didn’t in anyway look like our beefed up bodybuilders who pose huge muscles but never have the strength and power to match their physiques. It unquestionably means that these mainstream bodybuilders use all possible (legal and illegal) ways to flaunt their physiques. Their intention is to build muscle irrespective of strength and power. Strength coaches all over world suggest that the workouts should always be aimed towards strength, power, and endurance as the above gained physical traits would have a positive carryover effect in our day to day life. Moreover, bodybuilding with the sole intention of building humongous muscles puts undue pressure on the tendons, joints and ligaments. Let’s see what Dr Mel Siff has to say about why building muscle with the only intention to exhibit them can be detrimental for our health. For further reading on the same topic please read my blog entry titled Functional Training and its Benefits. Dr Siff says, “Research has found that hypertrophied (increase in volume) muscle fibers need a significantly larger tissue volume to perform a given quantity of work. With the development of non – functional hypertrophy, the increase in muscle mass outstrips the development of the vascular system. This results in diminished nutrition and oxygenation of the muscle, slowing down of metabolic processes in the muscle and less efficient disposal of metabolic waste products from the musculoskeletal system.” In addition, it is needless for us to worry about muscle mass, for gaining muscle is a byproduct of weight training even if the training is aimed towards strength and power.
I hope and believe this video sends a potent message for all of us to train like real men. These men are true legends in every sense. Enjoy the video, which you will for sure. These men have to be applauded for this physical accomplishment, for it is one of a kind.
Intense Exercisers Have Longer Telomeres.
Feb 25th
A scientific research team in Homburg, Germany, showed that 50- year- old men who ran more than 50 miles per week at a fast pace had telomeres (a telomere is a region of repetitive DNA at the end of a chromosome, which protects the end of the chromosome from dietoration) that were almost the same length as those of 20-year-old runners on the German National Team, and more than 40 percent longer than those of inactive men of the same age. This is very astonishing because shortened telomeres represent aging.
A similar finding was reported in London, were 2,401 sets of twins who exercised regularly had telomeres that were longer than those of their own couch potatoes. Other studies show that people who exercise regularly live an average of 12 years longer than non – exercisers. In addition, most middle aged and older athletes look significantly younger than non – exercisers of the same age.
The above findings indicate that older people who exercise regularly, and play other sports at close to the level of much younger athletes stay fit just like their younger counterparts. Apparently, recent studies show that intense exercise may also slow the effects of aging on their cells as well as their hearts and muscles.
The perception of time on the other hand is psychological than being chronological. I am not suggesting that chronological time is irrelevant. Let me explain this phenomenon with an example which is quoted in Dr Deepak Chopra’s Unconditional Life: “The story is about a coal mine disaster in Germany. A small group of miners were trapped underground after a massive – cave – in. They realized that that the air in the mine shaft would last only a limited number of hours. As it turned out, just one of the groups was wearing a wristwatch, and he began to announce the time while the men anxiously awaited rescue. To sustain hope in the others, he did not announce the right time, however; he called out one hour whenever two hours had passed. Six days later, a rescue team found the trapped miners; astonishingly, they were all still alive with one exception – the man who wore the watch.” I believe the above story will explain that time is more of a psychological phenomenon than chronological. To hasten the aging process implies the ability to control it. Adi Shankaracharya once said, “People grow old and die because they see other people grow old and die.” Apparently, the above statement by the great Master seems to be true, as most of us create our realities by comparing it with others.”
In relation to the above findings on age and health, I am eager to post a video of a recent track and field record holder. Frank is 95 years young and currently holds two world records. He recently broke the world record for 5000 meters of his age group. We all consider 60 years to be old enough to retire from any physical activity. Why even some of us think that we should slow down right after we reach the age of 50. But here is another example which proves the above statement wrong, as Frank took competitive running not until he reached the age of 65. He also performs pushups, and in the adjoining video you can watch him hitting a punching bag.
Now the question to ask is, how many of us can run a 5000 meters race? Not many of us I guess. One of the training principle states: “Use it or lose it.” This goes to say that you have to use your body to stay strong and healthy, or it will wither away without any prior indication, and it will be late before realization dawns on you that your body has given up. Staying fit has numerous benefits, for it is a vital requirement to enjoy your life productively. I also believe health to be the first and foremost prerequisite for a better quality of life. As Voltaire (French revolutionary writer) several hundred years ago had rightly said, “Indolence is sweet and its consequences bitter.” Rightly so, because if you spend your time lazing around, it will be late before you realize how significantly it has adversely affected your health and well being. In addition, it amazes me to know that most of us start to care about health only after we have experienced ill health. For example, people who have just realized that their blood sugar is high which obviously indicates the onset of diabetes start to care about their health by exercising and following a strict diet after the disease has dented their health, but never before they will realize the importance of diet and exercise before they are infected by any such diseases. With some amount of awareness if they stop abusing their bodies, it will do a lot of good to prevent such diseases and stay healthy for many years to come by.
I very much hope that Frank will inspire you all to tread the fitness path and realize that time entirely depends on how the person perceives it. Do watch the video. Please remember that PREVENTION IS ALWAYS BETTER THAN CURE.
Teaching Chinese Students at Dayanand Sagar College.
Jan 20th
I am delighted to express my warmest regards to Dayanand Sagar English teaching staff. It so happened that the Chinese students requested their staff for they wanted someone to guide them through an exercise regime, and the staff apparently requested me to teach them about exercise and also demonstrate various movements which could all be performed at home. I graciously accepted the offer, and as per their request conducted two classes which lasted an hour for two days on the 9th and 10th of December. The first session was all about teaching and explaining to the students with regard to various movements, and when it came to the second session it was extraordinarily entertaining, as we requested the students to form four groups and asked them to perform the exercises which were taught. It was very challenging and competitive for the students, as points were provided to the group which performed the best. It seemed that the students were ready for the challenge, for they all enjoyed performing to the best of their ability.
I once again wholeheartedly convey my wishes towards the staff especially Iris Devadason and Irfan, for without them it would have not been possible to go ahead with the program. By the way, you can enjoy viewing some pictures which were taken with the staff and students.
If Muscles Are Not Used It Turns Into Fat: A Myth Or Fact?
Jan 6th
The above statement turns to be one of the most damaging to haunt a gym. It also never seems to die down, for many argue against weight training as the majority of us never think it to be one of the most beneficial attribute towards living a healthy life. But please note that fat and muscle tissue are two different types of cellular tissue and cannot change into one another. But when muscles atrophy (shrink) because of inactivity, fat fills the space where the muscles used to be, giving the mistaken impression that the muscles have turned to fat.
A probable presumption for individuals who quit weight training and become fat would be that they tend to eat the same amount of calories even after they stop visiting the gym, thus the calories consumed turns out to be excess, for the excess calorie consumption subsequently happens in the absence of weight training. For example, say you burn around 500 calories in a single session of weight training from the food you consume, so when you stop lifting weights the 500 calories consumed which has actually to be burnt is saved and those excess calories turns into fat. So, for a week’s time you are saving 3500 calories. Let me explain this math: 500 calories saved for a day when multiplied by 7(week’s time) results in 3500 calories. You need to burn 3500 calories to burn a pound of fat, as one pound of fat contains 3500 calories. It means that you are gaining 1 pound of fat per week. Please note that I have generalized the entire issue of fat gain in the above example, for the above example should not be treated as concrete step towards fat loss, as fat loss/gain depends on many variables which has to be introspected to deal with it in a convincing way.
As you now know the possible reason for fat gain after you quit lifting weights, what do you think is the way out for you to stay lean? I would definitely suggest you to not quit lifting weights, as the benefits are enormous even at a cellular level. Allow me to explain about the biochemical changes which take place because of weight training, for many still think that gyms are only meant to flaunt muscles which do not serve any purpose. But it should be known that training intensifies the formulation of all cellular material including the mitochondria, myofibrillar proteins, sarcoplasmic reticulum, and various enzymes. There is also a marked improvement in the nervous and endocrine processes to increase metabolic efficiency. We now know through research that adaptation, for example, gaining of muscle mass, is primarily dependent on the interrelation between a cell’s function and its genetic apparatus, which constitutes the constantly active mechanism of intracellular regulation. We see that the body takes advantage of the biochemical processes by activating the genetic apparatus. It invariably means that any intense physical activity energizes the body mechanism even at subtler levels. On the same note, we should know that weight training to be extremely beneficial in improving once muscle mass, bone density, and in improving once immune system. Importantly, it should be known that as we age we lose muscle at a faster rate resulting in crippling our immune system. The weakened immunity leads to many infectious diseases, and as we age we also lose our ability to kill germs because of muscle loss, for the body loses its ability to produce antibodies and white blood cells. Antibodies and white blood cells are made of protein and the only place to store extra protein is in our muscles. When we carry more muscle, we have ready source of protein to make antibodies and cells.
Coming back to the question on how to stay thin after quitting lifting weights. We have to make a conscious effort in cutting down our caloric intake, as that doesn’t persuade us to gain fat. This will help us in not gaining fat, but we will lose the much required muscle, as our muscles atrophy (stop growing) when we stop lifting weights. Subsequently, all other benefits in relation to weight training which are mentioned above fall apart.
It is time to lift weights and flaunt your muscles, for that is a sign of a healthy body. Better late than never my friends, and it is high time to wake up from your slumber. You have all the knowledge at your disposal which is just a click away. Doesn’t the name Google ring a bell in your minds? I hope it does.
Parkour
Dec 14th
I know that you are wondering what this word parkour means and why I am posting this video here in my blog. “Parkour is the physical discipline of training to overcome any obstacle within one’s path by adapting one’s movement to the environment” says the American parkour website. However, it should be known that parkour originated from France. The purpose of parkour is to move from one place to another using the human body and the objects available in our environment.
The primary reason for me to post the video here in my blog is for us to know more about the human potential which is unquestionably immeasurable. When I saw these videos for the first time I was absolutely astonished, as these men in the video looked like they were flying all over the place with absolute control. I very well know that you will enjoy these videos, but please make it a point to appreciate the amount of consistent practice they all would have labored in mastering those daring moves, for nobody can transform to become a genius overnight. Thomas Edison, an American inventor and scientist, had rightly said, “Genius is 1 percent inspiration and 99 percent perspiration.” I hope the above quote provides some food for thought, for learning any discipline requires many years of consistent effort.
Heavy weight Training Makes You Bulky: A Fallacy.
Nov 30th
It is a general perception that heavy weights make you bulky, and likewise low weights with high reps are best suited to stay thin. Posters of bodybuilders on gym walls and bodybuilding magazines are to be blamed for the above statement. Any individual, who wants to be fit and healthy, would approach a gym to pursue his dream and after watching the bodybuilding posters would be petrified to join that gym, as I have heard many of them suggesting me when they come to enroll that they would never wish to grow to such monolithic proportion. We should be very clear that in most of the cases the huge muscle bulk we see in bodybuilders in gym wall posters and in bodybuilding magazines are all steroid users. In addition, they also belong to the genetically elite group which means that building muscle is relatively easy for them. Whereas, average men/women like many of us who want to be fit and pose a healthy body, cannot build muscle to such gargantuan proportions, as we lack the genetic potential when compared to the above mentioned athlete and importantly we would never dream of supplementing with steroids as that would defeat the whole purpose of flaunting a healthy body. On the other hand, I have seen many who are afraid to supplement with whey protein, at the least, for they fear that to be a chemical which helps in building huge muscles. However, it requires many years of consistent and diligent effort to possess a descent physique, lest a herculean physique. In addition, proper exercise programming integrated with a well supported nutritional plan, and supplementation is also paramount to build a muscular body.
It is a very well known fact that weightlifters, power lifters, track and field athletes are the ones who train with heavy weights. For example, as quoted in Dr Mel Siff’s books Facts and Fallacies of Fitness, Boris Becker (two time Wimbledon winner) Ben Johnson (world class sprinter) and Mike Powell (long jump record holder) all trained with heavy weights. If you can recall how Becker was on the tennis court, you can notice that he was one of the most athletic player till date. It also suggests that he was not in any way a man who possessed monstrous muscle belly. It is also very well known that power lifters and weight lifters are no way closer to the muscle belly which bodybuilders pose though they train with heavy weights in relation to bodybuilders. Likewise, power lifers and weightlifters rarely indulge in executing high number of repetitions for any given exercise. They are most of the time lifting super heavy weights for very less repetitions, as their training is aimed towards strength, power, and skill rather than hypertrophy. In addition, among the bodybuilding community, it’s a rarity to find a bodybuilder who trains very heavy. Also, if we watch any of the training videos of these elite bodybuilders we see that they experiment a lot by doing various exercises and they also tend to play around with different repetition range(usually moderate to high repetitions). Naturally, performing high repetitions which bodybuilders more often engage in cannot be executed with heavy weights. Dr Mel Siff very clearly sums up when he says, “Most bodybuilders have found that training with moderate to moderately heavy weights, rather than with maximum weights is a better way to enhance muscle hypertrophy. Moreover, the majority of top bodybuilders use anabolic-androgenic steroids deliberately to accelerate hypertrophy, because it is the aim of their training to become massively bulky. Olympic weightlifters, on the other hand, who often train with extremely heavy weights, do not develop this enormous hypertrophy, simply because strength and power, not bulk, are the primary goals of their training”.
He further adds “massive hypertrophy is not the automatic result of heavy weight training-instead this is a result of the appropriate genetics, an appropriate training programme, careful nutrition and very often, supplementation with legal and illegal ergogenic aids.” Most of my gym clients train with heavy weights for low reps. As a result none of my clients are huge carrying monstrous muscle belly. In addition, none of us indulge in the use of anabolic-androgenic steroids. So, stop whining and lift heavy weights, for the results will speak for themselves which you will never regret. And do not commit yourself to perform high repetitions, for you may develop unwanted(sarcoplasmic) hypertrophy.
PS: To read more on sarcoplasmic(unwanted) hypertrophy, please read the blog entry titled Functional Training and Its benefits.
Spot Reduction: A Bodybuilding Myth.
Nov 6th
“You know my friend was very sure that high repetition of abdominal situps, crunches, or any other abdominal work will help us tremendously to trim down the waist. His gym coach was also of the opinion that if you want to burn fat in and around the love handles, you will have to do high repetitions of side bends and side twists as well as the rotating device which is a staple in many gyms. So coach, what do you have to say about that?” I have been continually asked the above query by newbie’s who join my fitness facility. I have always experienced that whenever my body fat is to the lowest, my lower back goes for a toss. It stiffens abruptly, thus not allowing me to do any kind of direct abdominal work. So if you see my pictures where I am exhibiting a shredded midsection, you should also know that in the later stages of reaching lower levels of body fat I never did any abdominal work whatsoever, but I still posed a shredded midsection.
Let’s see what Dr Mel Siff, one of the groundbreaking fitness scientist, had to state about this bodybuilding myth: “What they are claiming is that local or spot reduction is possible with high repetition exercise, something which has never been shown to occur to any major extent by any research to date. All that the high repetitions are likely to do is increase muscle bulk, more especially in the advanced athletes or novice to heavy training. He further adds, no amount of situps without a decrease in caloric intake will trim your waist, so don’t believe all marketing hype about these miraculous midriff trimming toys which benefit the coffers of the marketers far more than the shape of your body.” It definitely doesn’t surprise me when Dr Mel Siff vehemently ridicules these claims. Dr Mel Siff precisely states that spot reduction, generally, doesn’t occur. You can ask any learned fitness trainers on this planet and they would invariably suggest that burning fat at a desired region is far from true.
You advice people that spot reduction is a myth and they are going to mistrust you. Somehow, the belief that you can reduce your waist size by doing regular abdomen work is ingrained in our beliefs, for it is very difficult to tackle that issue. Individuals who have trained for a longer period in a gym set up and if they would have introspected on this issue, very clearly they would have realized that spot reduction won’t occur no matter what fancy exercise you do. So beware of the ad which tells that these set of exercises or some particular gadget is going help you to build a shredded midsection.
Likewise, even the fitness model or the bodybuilder who is promoting the trash device in a TV commercial knows very well that these contrivances would not help us in anyway whatsoever, for he would have reduced his calorie intake and performed high intense workouts for a considerable time to acquire that shredded look. For example, the sauna belt which is now touted to produce amazing results and give us a six pack is an absolute fraud. How on earth can a vibrating belt reduce your fat? Scientific research nowhere suggests that such a miracle occurs. I can’t believe when people have come to me and asked whether they would be of any benefit using the belt. I still find them not to believe my words, and moreover, they want to give it a definite try, as they all want an easy way-out. Sooner or later they will realize that it will not help them in anyway.
In addition, how are these companies which promulgate these products making huge money? They are making merry on our weaknesses and are thus capitalizing on our laziness. We all want instant results without any effort. It is time we face the fact. We all know that Rome was not built in a single day. This reminds me of the the famous quote by Joe Girard, a famous motivational speaker, which I read almost every day, as it is pasted on our gym wall: “The elevator to success is out of order. You’ll have to use the stairs… one step at a time.” I do hope you understand the above statement, for it generates immense insight.
So what on earth do we have to do to burn the fat? Do we have a way out? Contextual calorie reduction, regular exercise, avoiding junk altogether will pave the path towards possessing a trim waist, but not by doing innumerable repetitions of abdominal situps, crunches, or using some junk (sauna belt) device. I know that this debate is far from over. It is just a minute attempt to send the right message.
Cross Training
Oct 20th
“Cross training refers to training in different ways to improve overall performance. It takes advantage of the particular effectiveness of each training methods, while at the same time attempting to neglect the shortcomings of that method by combining it with other methods that address its weaknesses.” Wikepedia further adds “cross-training in sports and fitness refers to the combining of exercises to work various parts of the body. Often one particular activity works certain muscle groups, but not others, cross-training aims to eliminate this. Running for example is excellent for endurance, and prolonged use of large muscle groups in the legs. A runner may lift weighs in order to build muscle and increase upper body strength, things that running cannot provide.”
We see from the above definition that cross training means integrating several methods of exercises. You may ask me, why can’t I religiously follow some exercise pattern such as hitting the gym? I agree with that notion, as some of them would love to lift weights, and some would like to run and some would love to involve in some other method of physical activity. One thing which is common among all individuals who involve in some or other form of exercise in their daily routine suggests that they all would have involved in some kind of sport early in their lives and that would have subsequently prompted them to continue with any form of physical activity in the later stages of their lives. For example, I was passionately involved in various sports activities like kho kho, badminton, table tennis, and running which inflamed me to be physically active all my life, and I choose to lift weights to stay fit and healthy. But what about the majority of them who don’t like to exercise? Who cannot religiously follow a set pattern?
Write your own rules.
Be your own coach; Write the rules; create your own regime. There are numerous avenues to lookout for and create a suitable program. For example:
Monday’s-gym
Tuesday’s- swimming,
Wednesday’s- outdoor activity (go to a local ground, jog and perform high intense interval sprints),
Thursday’s- gym again,
Friday- bicycling,
Saturday- a long walk or any group game.
The above written workout is a sample routine. One can tune them to their needs. For example we could hit the gym thrice in a week, swim twice in week, and the sixth day we could run. There are numerous possibilities which means that we have various tools at our disposal. But more importantly what we need is to have the right mindset to work out on a regular basis. Moreover, involving in such varied activities doesn’t allow any place for boredom, and we can look forward to the following activity with genuine interest. And there are immense possibilities to improve on ourselves when it comes to reviving our workouts. For example, we could try to lift more weights in the gym, strive to swim faster than before, bicycle longer distances at the same time span etc.
I know that we all would always like to sit back and relax all the while. But as Voltaire, French revolutionary writer, had said, “Indolence is sweet and its consequences bitter.” What Voltaire meant was that we could sit around all the day lazily, but at the same time we should also be prepared to confront multitudinous forms of illnesses. Augmenting the above statement by Voltaire I would love to quote Adelle Davis (American Pioneer in the field of nutrition): She says, “As I see it, every day you do one of two things: build health or produce disease in yourself.” So we see that Physical activity is a must for us. Human body is designed to perform various activities. So, we should strive to take advantage of being physical fit and enjoy supreme health. As the confidence the individual carries who is physically active is tremendous. Moreover, it doesn’t take more than hour’s of physical activity everyday to stay fit. There is one rule of thumb though; the workout which we perform has to be intense enough to yield positive benefits. Last but not the least, the physical activity performed should be strengthened by a well balanced diet. Again it is not necessary to make our diets cumbersome but treat the act of eating lightly. I personally don’t count my calories, as eating becomes very tedious which would result in disliking our meals. A well balanced diet would mean adequate amount of proteins, carbohydrates, healthy fats, vitamins and minerals. Importantly, splitting our three square meals to five or six smaller meals would serve us better to include all the above nutrients in our diet and it would also help to stabilize our blood sugar levels in a much better way. In addition, it will serve us undoubtedly well if we abstain from junk food, alcohol, and cigarette smoking.
Above all, strength training invariably underpins whatever approach we consider to perform on a daily basis. I emphatically state this for the very well known benefits we can gain from weight training. So, other forms of exercises like running, swimming, an hour’s play of a game such as football, basketball should complement strength training; importantly, for the reason that, as stated above, strength training has the innate ability to address the weaknesses which we come across when we perform other form of exercises.
PS: We at Ironcult have involved running and various other strongman workouts on every Friday’s like tyre flipping, sledge dragging, yoke walk, sledge hammer, and various sand bag workouts. I am also encouraging my clients in the gym for regular bicycle outings on Sunday’s. What I am suggesting that is I have been trying to bring in a cross training approach in my gym. Why so? An individual’s chances of continuing in this varied form of physical activity are much better than just performing anyone activity. Also, as stated above, human body is designed to perform various activities, so why should we constrain ourselves? After all, variety is the spice of life. Embrace fitness as a daily ritual and execute various modes of exercises. And believe me; you will never regret treading the fitness path.
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