Archives for January 2019

January 20, 2019 By Ranveer Allahbadia 3 Comments

The first step to a flat stomach & a new you

Long before candy crush, iPads & McDonalds came into existence there was a time when apes had just evolved into an intelligent, NEW species. Apes evolved to become the apex predator. This new species could “out run” any other animal and was known to hunt down its prey by doing exactly that – Chasing it till it gives up. That’s precisely what human bodies are meant to do. In our most natural form we are built to run gigantic distances, hunt mammoths and throw weapons to kill our prey.

A child born in 10,000BC grew up hunting and climbing trees. Humans born any time after World War II are spoilt by technology, luxuries and wrong food. Fortunately for us, a sudden wave has come our way. People all over the world are embracing ‘BEING FIT’. And “being fit” is all about drifting towards our more primal selves.

Being fit isn’t as hard as people think it is. The only thing people need help with is a road map.

On BeerBiceps, my Youtube channel, there is one idea that I promote more than any other. The one single substance keeping us away from attaining our maximum potential is sugar.

Sugar is a substance that activates the same parts of your brain that get activated by consuming addictive drugs like cocaine. But, unlike addictive drugs, you don’t buy sugar in shady lanes, you buy it in general stores. Any 10 year old can walk up to his local general store and purchase what is essentially a drug. This is why sugar is the single most dangerous food out there. It is a legal substance that can do as much harm as cigarettes or cocaine.

If you were wondering where YOUR journey in fitness should start – It should begin with Sugar. Eliminate this ENEMY and embrace a new you. Eliminating sugar from your diet can do wonders in the long term. With just this one change, I guarantee that you will drop those extra kilos and move towards that flat stomach you’ve always wanted.

When you eliminate all kinds of sugar, there are two main villains you are eliminating. Firstly liquid sugars in the form of fizzy (aerated) drinks. Secondly and more importantly – all desserts. Desserts are made of the 3 devil foods – sugar, refined carbs and unhealthy fats. And all these 3 ingredients destroy your body in different ways.

There is literally nothing worse you can put into your system than that simple dessert after dinner. In fact, for anyone who is overweight, I guarantee you it’s not the snacks between meals, the alcohol or the excess meat consumption – it’s the dessert that’s keeping them fat.

How you look depends primarily on what you eat. The kind of exercise you do will just hasten and enhance the process towards getting fit. And, for anyone with a sedentary lifestyle, remember these 5 words – ‘something is better than nothing’.

As I’ve always maintained – Fitness isn’t deadlifting a 100 kg or running marathons. Fitness is doing the smallest things to ensure that your body is better today than it was yesterday.

Do the minimal – walk around for 20 minutes every day, take the stairs instead of the lift, if you have the time then try your hand at free body movements like push-ups and sit-ups. But, above all just keep your body active.

The combination of a zero sugar diet and an active lifestyle is the key to long term health. This is the bare minimum you owe to your body. It’s about time we make our bodies do what they were created to do.

Take that first step!

January 17, 2019 By Trishala Chopra 1 Comment

Effect of different medications on exercise!

statins (1) (2)

Either you or somebody you know might be on some kind of long term medications! I am not talking about somebody who takes an aspirin or a paracetamol or some antipyretic. When I say long term medications-I am talking about cholesterol, blood pressure and blood sugar lowering drugs. When a patient usually gets on any of these drugs there are high chances that they are on them forever!

Each one of these medications has a tremendous impact on the body which comes as a blow if you an exercise person!

Every medication has a different set of action, here are some points for you to keep in mind!

(1) Cholesterol medications

statins

Most commonly used cholesterol medication is statin.
The generic names of these drugs mostly available are Rosuvastatin, Atorvastatin, Fluvastatin, Lovastatin, Pravastatin, Simvastatin, Pitavastatin.

(To check which statin is your medication- check behind the tablet. Salt name is always mentioned. If in case it is not mentioned, check it on company’s site)

Statins deplete CoEnzyme Q10 in the body which is very important for muscles to make energy. This will affect your strength training routine. Post strength training recovery will be slow.
It might also lead to rhabdomyolysis which means muscle death is definitely not good!

So, what can be done?

The first thing which you should always try is getting off statins as soon as possible with some changes in your diet and exercise routine. You can ask your coach to help you with this! (Let your doctor change your medicines and coach can guide the path to that!)
While you are on a statin, you should always try a gradual progress. Do not rush into any kind of exercise routine. Give your body enough time to get adapted.
Take longer recovery time. Instead of having a 1-day gap between your strength training schedules you can take 2 days gap which will give your muscles more time to recover! You can do light workouts on the day when you don’t plan to do strength training.

(2) Beta blockers

beta blocker

This is a group of medications used for lowering down the high blood pressure.
Most commonly used beta blockers are atenolol, bisoprolol, propranolol, metroporolol.

(To check which beta blocker is your medication- check behind the tablet. Salt name is always mentioned. If in case it is not mentioned, check it on company’s site)

People who are on beta blockers see that their heart rate is always less no matter what form of exercise they do. Maintaining a proper heart rate during different activities is very important for having a good cardiac health.
People taking beta blockers witness that their heart rate after a sprint and after a moderate jogging is exactly the same. In fact, this shouldn’t be the case. It has to be more while sprinting than jogging.

So, what can be done?

Instead of checking your heart rate for your exercise progress, start checking your exertion timing.
If you start panting very soon, note that time. Work on your stamina and then go ahead. Beta blockers will always keep your heart rate low.

(3) ACE inhibitors

pharmacology-of-ace-inhibitors

These are another set of medications which are used in the treatment of lowering your high blood pressure!
Most commonly used ACE inhibitors are fosinopril, lisinopril, quinapril.

(To check which ACE inhibitor is your medication- check behind the tablet. The salt name is always mentioned. If in case it is not mentioned, check it on company’s site)

There are 2 types of people- One who has high blood pressure and is not taking any medication and another one who has high blood pressure and is on either beta blocker or ace inhibitor. If the person without the medication exercises, his blood pressure will come down automatically post exercise. This is called as post exercise hypotension.
This even happens with someone who is a blood pressure medication, but then it can go really very low! That’s the reason people feel dizzy, shaky, nauseous, blurred vision post exercise. Sometimes the person can faint as well.

So, what can be done?

For obvious reasons, you cannot skip the medications and neither can you skip your workout but you can definitely manage it.
For people on BP medications, you should cool down a bit longer than an average person. Instead of a 5-minute cooldown, do a 10-minute cooldown.
Your heart beat tracker can help you in this!
For example, if your heart rate is 140 beats per minute- Post workout it can drop to 110 which is ok. After another minute it might go further low to 90. Hold on. Breathe it. Stretch yourself. Your targeted heart beat should be only 10% more than your RHR (Resting heart rate) which is around 60-70 beats per minute.

(4) Blood sugar lowering medications

lower blood sugar

There are different blood sugar lowering medications which affect the body in different ways.
Either they increase the insulin function, or removes excess sugar out through urine or decreases the amount of carbohydrate absorption in the body
For a non-diabetic person, while exercising there are different hormonal fluctuation which happens. Adrenaline is released followed by a surge in the cortisol levels and these hormones rise the blood sugar levels. To bring this down, pancreas secretes another hormone called as insulin which brings the elevated sugars down. So, the fluctuation is not seen whereas this is not the case in people with diabetes.
Some medications can cause hypoglycemia (Blood sugars below 70) in diabetics.

So, what can be done?

Well, in this case, nothing much can be done apart from monitoring.
Check your blood sugar levels before exercising, middle of the exercise and after the workout gets over.
Keep half glass of fruit juice or 1 glass of milk always with you and if the sugar drops please consume either of this.
Do strength training, reduce your carbohydrates, add enough proteins to your routine and ask your doctor to reduce your medications!

Questions for me? Please drop in the comments below!

January 15, 2019 By GOQii Editor 1 Comment

Immunity and India-India Fit Report 2019

Build your immune system

29% of the teenagers in India fall sick annually, followed by 26% of adults-India Fit Report 2019

Immunity is the ability of our body to defend itself against infections, diseases, or other unwanted biological invasions. The higher your immunity, the less likely you are to fall sick. If you are someone who frequently falls prey to cold and cough, think no more, you just have weak immunity. Being the body’s first and last line of defence, immunity is essential to keep your body strong and resilient. There are many factors that determine how good your immunity system is for example, the area you live in, your lifestyle, eating habits etc.

According to the GOQii India Fit Report 2019 Titled-Insurance: An Investment in Health, around 25% of the population in India suffer from a constant cough, cold, and sore throat. That speaks volumes about the immunity system of an average Indian, doesn’t it? In order to understand Immunity on a deeper note, let’s take a look at how the human body builds its Immunity.

“The younger your body is, the more prone it is to getting a cough or cold. The body is developing at this stage to become stronger and more immune to illness.” Indicates, the India Fit Report 2019. The data collected showed that 29% of the teenagers in India fall sick annually, followed by 26% of adults, senior citizens at 21% and at last older adults at 19%.

Further, the report adds that teenagers catch a cold and cough easily compared to adults because as you get older, your body matures and builds a much stronger immunity to keep you healthy. The India Fit Report advise you to take measures to build your immunity if you are over 20 years old and often fall sick.

Kolkata, Ahmedabad, and Chennai recorded the most cases of cold and cough as per the GOQii India Fit report 2019. A total of 11% Indians fell sick at least 3 times a year and this showed a serious lack of immunity. Delhi amidst other cities stood out for the highest percentage of people falling sick at 13%. All of these nos. indicate a serious case of weak immunity among Indians.

“With increased pollution and constantly changing the environment, the air we breathe and the food we eat is all contaminated. We really have to fight to build our immune system which is what helps us survive a day on day,” says the India Fit Report 2019

Here are some ways to boost your immunity and fight off diseases efficiently, as per The GOQii India it Report 2019.

Get Adequate Rest and Sleep: Sleep is very important for a healthy body because adequate sleep ensures that the body is well relaxed and this also helps the cells to repair and replace, thus contributing to strong immunity. Adequate rest also includes getting quality sleep without distractions, so keep that in mind.

Eliminate sugar and processed foods: Processed foods come packed with refined sugar, which is a major culprit in weakening your immune system. If you are planning to boost your immunity, it is advised to avoid sugar content in your diet.

Boost Gut Health: Having a healthy gut and intestinal system is very important for our well being. A healthy gut hosts healthy bacteria which teach our immune system about what to fight against. It works like an Artificial Intelligence system which is constantly learning. In short, if you have bad gut health, you will have an inexperienced immune system.

Manage stress effectively: Many studies have proved that the higher your stress, the weaker your immunity system. A stressed out person is more likely to fall sick than a relaxed person. So try to keep the stress under control, it plays a major role in boosting your immunity

Include Indian spices in meals: Spices have been widely used in the field of medicine in India and China. They not only add taste and flavour to your food but also help you build your immunity. Add spices like Ginger, Garlic, Turmeric, Clove and Cumin to your meals and stay free from diseases.
Limit exposure to chemicals: Exposure to chemicals play a very big role in weakening your immunity. You’re most likely to come in contact with them in the form of Pesticides on your fruits and vegetables, so make sure you wash them properly before consumption.

To read more Download the report from Indiafit.org

January 14, 2019 By Sindhu Ashwin 1 Comment

Know Your Fats – Oils Benefits

All that we are aware of fats and oils is their weight gain ability. But, did you know that these fats and oils have many benefits too? Recommended dietary allowance (RDA) also says 20-30% of the whole diet should come from fat. Many oils have great taste due to their fortification. For instance Olive oil pairs very well with salads.

Let’s read more benefits:

Brain development: Fat provides the structural components not only of cell membranes in the brain but also of myelin, the fatty insulating sheath that surrounds each nerve fiber, enabling it to carry messages faster. Many pregnant women are asked to consume oil on a slightly higher side for the brain development of the child.
Vitamins absorptions: Fat-soluble vitamins A, D, E, and K are absorbed by the intestines to provide vitamins to the body.
Healthier skin: Right amount of fat intake decreases the chances of skin deficiencies like dry, flaky skin etc. It gives the skin a shining and rounded appeal. The layer of fat below the first layer of the skin provides insulation to help regulate body temperature.
Healthy cells: Fats acts as a vital part of all the membrane. Fat surrounds each cell of the body. Without a healthy fat, cell membrane will not be able to function the right way.
Taste: Besides being a nutritious energy source, fat adds to the appealing taste, texture, and appearance of food.
Cushion for organs: Many of the vital organs, especially the kidneys, heart, and intestines are cushioned by fat that helps protect them from injury and hold them in place.
Hormone manufacture: Fat helps in the secretion of hormones like prostaglandins, hormone-like substances that regulate many of the body’s functions. Fats also regulates the production of sex hormones. But, fat more than RDA if present will also hinder secretion of sex hormones. One should be in their ideal body weight and consume just the right amount of oil and match their ideal body weight (IBW). Teenage girls who look lean before their puberty will put on weight from the assistance of fat cell to sex hormones.