About Mitali Ambekar

A Post Graduate diploma in Sports Science and Fitness Nutrition from SNDT Juhu, Mitali Ambekar has always been inclined to sports since her childhood. As Sports Nutrition Practitioner for the last 4 years, she has come to realize how nutrition plays an important aspect in every sporting activity that one chooses. She has been associated with various Gyms in the city of Mumbai and has been consulting sportsmen and women from Cricket, Badminton, Taekwando and Marathon and others who are on their path to fitness on nutrition and how they can perform better. This National level Rifle Shooter apart from sports is also passionate about Wildlife and Candid photography. And, when she is not training, she is listening to music and reading books

April 1, 2018 By Mitali Ambekar 17 Comments

HOW TO GAIN MUSCLE AND LOSE FAT ?

Few days ago I had written a blog on Weight loss vs Fat loss and I was flooded with queries on How to Gain Muscle and Lose Fat? So I decided to answer this query through a blog.

Well it is no rocket science, follow few guidelines and you start feeling good about yourself.

In my previous blog I said that you have to gain your muscle to reduce fat, why? Because maintaining muscles in your body requires lot of energy that helps to accelerate your metabolism, which in turn reduces the fat.

Here are the points to follow

** Engage in strength training, at least 1-2/week, as it helps you build muscles.

How? It first breaks your muscle to rebuild it and makes it stronger.

Eat on time, say every 2-3 hrs,

As and when you don’t eat, your muscle is utilised as a source of energy, it is a shortcut for your body. Also when you don’t eat for a long time, your body stores food for you, in the form of fat

Take care of your protein intake, as it will take care of your body’s muscle level to be maintained
Avoid all refined flour, packet foods, as it has preservatives, which will get converted into fat as its empty calorie and no use to body.
Maintain sufficient water intake, as your muscle is about 80-90% water, you cannot have dehydrated cell in your body, if you want the metabolism to increase.
Cardiovascular Exercises!! This is very important. Your body does burn fat for you when you do cardio but, the body should know that it is supposed to use fat for fuel and hence requires training
Most important of all is to maintain your sleep and reduce stress levels.
Have good sleep for 7-8 hrs and keep away stress as much as possible.
Reduce your intake of sugar as much as possible, instead opt for Jaggery, Dates, Fig, Raw Honey – our very own natural sweetener.
Recovery is very important post any exercise

If the body does not recover well, it will go through a breakdown which is the recipe for losing muscles. So do rest well.

These are few guidelines you can follow. If you follow this properly believe me you will see results however it depends from person to person and consistency on how well you follow this routine.

March 22, 2018 By Mitali Ambekar 2 Comments

Should Women Workout during their Menstrual Cycle?

women workout

This is a question that is always asked by most women who have either started working out or who have been in sports or go on treks, etc. How can a woman or a girl be out of workout for a span of 4-6 days, especially the ones who play a sport? There Could be varied opinions on the same.

If we put in little logic, it does show us that working out during menstrual cycle would help every woman feel better. How is that? In general, when anyone works out, our body tends to release endorphin’s, the feel-good hormone and makes one feel good and happy. In the case of women, this is especially true, when the other hormones are already making her feel irritated, low on energy and weak during her periods.

Another positive is, better circulation and higher metabolism, both of which will make sure that all the process in the body are working well thereby also making the woman’s uterine muscles relax, which otherwise are constricted during periods and can be a major cause for cramps. Better circulation can even help in relieving headaches and other small aches, which otherwise happens with iron deficiency during this phase.

Having said this, the intensity of workouts should not be very high, it can be low to moderate. Also, before starting off, you may not feel like doing so but, as you start with a light warm-up such as a slow walk, followed by some stretching it will make you feel better and thus take the work out forward slowly and steadily. In fact, light stretching will even help you get rid of congestion in the pelvic area.

Women, who suffer severe pain and more bleeding should avoid it, as exercise can make them feel weaker and can make it very painful. Again the question pops up, why and how?

Well, during periods the woman’s Uterus and the veins inside are a little sensitive, thus any pressure on it coming be it in the form of exercise or any other activity can cause more pain. Thus, women who already encounter a lot of pain should avoid taking the risk of working out and thus rest for 2-3 days and then get back to workouts. Failing to do so can cause more weakness with loss of blood due to excessive bleeding.

All I would suggest you do is some light walk, stretching, yoga. Few can try swimming too as it equally helps in feeling fresh, light and easing off the pain.

As a precautionary step, always remember to eat something before the workouts to get the dash of energy needed to workout.

November 4, 2017 By Mitali Ambekar 2 Comments

Are you running the Marathon? Here is your guide to training

Running is fun and enjoyable be it a trail run or a marathon.

You want to do it but are in a dilemma how to go about it?

Are you a beginner?

Never run before or haven’t run in a long time?

Have you signed up because your friends are running?

Have you taken this up as a challenge to test your own endurance or just to improve stamina?

We have just one month to go for the Mumbai Marathon. Most start training a month ago thinking it’s such an easy thing to do. More often than not an individual is of the opinion what’s the big deal about long distance running? It’s just running after all and I can probably do it easily if I have my ear plugs on with music flowing into my ears.

But, before you start on your running regime, one important thing you need to do is to motivate yourself. Building mental strength is key to any endurance sport and marathon is no different. It’s one thing to begin training and another thing to stay motivated every day and continue that training. Staying motivated and developing a proper mind set helps you to enjoy your training thereby enabling you to cross the finish line with a smile on your face. Finishing a marathon is a great accomplishment and you can be one of them.

But, training is challenging and you need to train well without damaging your body is very important. If you start running without taking any precautionary measures, your body is most likely to go through a lot of damage in the future. Motivation is not enough, having the right goals and reasons for running is equally important to be successful.

Learning and following some basics will help you get started. All you have to do is just follow these guidelines.

1. RUNNING

You begin with small strides. How much you run can be gradually increased depending upon your level of physical fitness. Beginners should start with Interval training- wherein you run in high speed for 2-3 minutes followed by 1 min of cool down at less speed. Then repeat the high intensity for 2-3minutes on a slightly higher speed than the previous time. Continue this for about 15-30 minutes. This routine should be practised 2-3 times a week and then follow it up with a long run once a week. After the run you should also do proper stretching on all the days. Most of you out there who have already been training for a while and are at an Intermediate level of training can start increasing their speed and distance slowly over a period.

2. NUTRITION

Nutrition plays an important role when you decide to run a marathon. The most important nutrient being Carbohydrates which provides the fuel runners need and for glycogen storage (glucose in stored form). Carbohydrates should be about 50-60% of your meal on normal days and 60-70% of your meal a day prior to the long run days (Carbohydrate loading). Protein should be about 10-20% of your regular meal. Add on nutrients can be antioxidants, Vitamin C, E, being one of the best. Apart from antioxidants they have special properties like anti- viral, increases immunity (Vit C), muscle relaxant (Vit E). All these nutrients are necessary for your body as they are your fuel to run (carbohydrates & proteins) and also help your recover well (all of them). Other than this even Electrolytes are necessary to avoid cramps which can be a major issue for a runner. Best electrolyte source can be a sports drink like Enerzal or electrolyte drink; these can be used while running. Post the run bananas are the best form of electrolytes and Carbohydrates. Some runners can even have them on the way if need be.

3. STRENGTH TRAINING

As was said in the beginning most who sign up for a marathon usually just run. But, it is not so. If you have decided to run a marathon then you should also be including strength training as a part of your exercise regime for marathon training. The benefits being that it can prevent injuries and reduce effect of hard surface on the joints and ligaments which otherwise can be painful for some. Also for better performance example- the last sprint in the run to finish your marathon.

Exercise well. Other than that your core also needs strengthening as it maintains your stability, posture and balance, all of which is necessary to run faster and again avoid injuries. You can opt for strength training for about 2-3/wk. possibly under someone’s guidance.

4. HYDRATION

Hydration is another very important aspect in marathon training. If your body cells are dehydrated, they will not work well for you and will not give you the required energy to run. Therefore, having water regularly before, during and after the run is necessary. A day prior the event the way you do carbohydrate loading , do water loading too, so have double the amount of water than usual. Have water about 20-30 minutes prior to the run, during the run you can just keep sipping on water every 15-20mins depending upon individual requirement. After the run, hydrate yourself well again. If need be you can even opt for sports drinks for long runs, as that will provide your body hydration as well as energy too.

5. RECOVERY

It is important to recover well as your body’s tissues and cells should be ready for the next day’s work (office and exercise). Thus, one should always keep a gap of a day or so in between your running days may be alternating it with strengthening. One rest day in a week is also necessary where in no exercise of any sorts is done on that day. Nutrition matters a great deal in recovery, as discussed above. But, do not indulge on the rest day. Keep it moderate.

6 .PROPER GEAR

Last, but not the least. Appropriate gear is an important aspect for running a marathon. Shoes are one of the most important gears. You should go in for the right running shoe which fits well. People with flat feet should go in for insoles. Your next important gear should be your clothing. Anything that is very loose and baggy style should be avoided as it can slow you down or come in between while running (loose track pants). It can even cause rashes on body at times. Sweating can also make thick clothing heavier. One should opt for light clothing for running, like a dri-fit T and shorts or tights.

Anyone can follow these guidelines and run a marathon. But, everybody should consult a medical practitioner for any health issue or previous injuries if you have or had one.

October 21, 2017 By Mitali Ambekar Leave a Comment

Common Myths about Exercise and Nutrition

In the quest to lead a healthy and fitter life, we end up reading and talking a lot about it. Most of us end up following many of these written or spoken words with the thought that “because they say so” let’s try it and see. Although, I would suggest there is no harm in reading and following hat one has said but, ideally instead of following something blindly one should also do their own extra research and get more details on these so called Facts and understand the science behind it.

Myth: Mango, Grapes, Chickoo, Banana should not be given to diabetic and weight loss cases.

Fact: These fruits are often considered as the enemy for diabetics and weight loss cases, considering their natural sugar content. Yes, I agree they are naturally loaded on sugar content although best in class when it comes to nutrients. One should always consider the nutrients in a food rather than the natural sugar content. Or calories. These food when consumed at the right time and right quantity provides us with the best of the benefits. Eg: Mango being high on Fibre, when consumed as an in between meal gives you fullness and makes you not munch on the otherwise unhealthy stuff. Studies have proven that Mangoes have anti-inflammatory & anti-oxidant properties, which helps obese people lose weight and in turn be helpful to the diabetics. Banana’s high levels of B6 helps Type 2 Diabetics due to its anit-glycatic properties. Here is a link to a blog on banana http://goqii.com/blog/?s=banana

Myth : Rice is fattening

Fact: Rice is high on carbohydrates level and not high on Fat. When taken in right quantity and timing it will get utilised by the body and will not end up being excess, which otherwise will end up being stored, in the form of Fat. Again not the mistake of Rice, it is a process how our body reacts to excess food let that be Rice or Quinoa or Oats or whole Wheat, or protein.

Best way to eat rice is to combine it with a combination of some protein source or fibre for instance have Rice + Dal or Rice+ Fish Curry, the traditional way we eat. Timing is equally important. You can have rice post a workout in your lunch, wherein we assure your body will burn it off during the rest of the day. We can enjoy them in dinner too, provided the dinner is around 7-7.30pm.

Myth : Spot reduction

Fact: There is nothing like spot reduction, as and when we lose or gain weight it happens overall and not in one place. When we lose, it is as per the fat cells in the specific area, which may have a tendency to lose more or gain more, depending upon your genes. When we train our muscles to be stronger, body burns more to repair and maintain them. While doing so it does not take fat from the local area, it will take fat from all over to burn. Our body will never burn fat only from the part which we train. Eg: When teenage boys train the Bicep, Tricep & shoulder every day the size improves and they look good, then how will doing abs everyday make one lose belly fat? Hope you getting the point.

Myth: Ghee (homemade butter) makes one fat.

Fact: Homemade Cow’s milk butter (ghee) contains CLA (conjugated linoleic acid) which helps you mobilize the stubborn fat in your body to help you energize. It has added benefits like anti-ageing, sexual vitality, healthy skin and eyes, etc. Want to lose that stubborn belly fat add a spoon of homemade ghee to the plate.

Myth: Multigrain biscuits and fat free snacks are healthy

Fact: We often get fooled with the marketing gimmicks that Multigrain is healthy, Fat free is the best snacks etc., whereas if we get into a little more details we would clearly see the facts. Just turn around the packet of these foods and read up the label. The ingredient list goes in a descending order of the content of the food and the first ingredient is Wheat, which we end up thinking to be Whole wheat, where as it is the processed form of wheat, Maida. Majority of the contents are not healthy, it is just that they are being given fancy names to fool us like Demerera sugar, which is actually the normal sugar. The marketing names used are often the least in the percentage in the food, like Ragi, Multigrains, Oats, etc.

Myths: More the cups of green tea, you burn more fat

Fact: Green tea when taken in right quantity and timing helps a lot for fat burning, due to its caffeine content. When people have it in larger amounts like 6-8 cups or more in a day, it ends up making them dehydrated and acidic, rather than increasing the metabolism, it slows it down. Thus no extra burning that will happen if one has it more. As we always say, anything in excess is not good, if even it is healthy.

Myth: Skipping meals helps one lose fat

Fact: Skipping the meals, will make you lose weight for sure. Although there is a difference between weight loss and fat loss. http://goqii.com/blog/weight-loss-vs-fat-loss/. What do we do when our mom is not home to give us food and we are very hungry and you cannot call out for food from outside? We look out for easy options at home to kill the hunger at that point, right?

Our body does the same, when you skip meals. It will look out for options within the body. The easiest one is the muscle gylcogen storage, it will opt for that first and when one loses muscle content , there is a loss in body weight too, as muscle weighs a lot natural. Although the metabolism goes down and the fat content remains same or increases. Skipping meals helps you lose the precious muscle content and the fat still sticks around, in fact increases too at times.

Myth: Only Running helps in weight loss and maintenance

Fact: Running, is a great sport / exercise. It has its own high due to the endorphin rush it gives you, especially outside running. No doubt it gives you great results with regards to weight loss, although it is majorly muscle loss that happens if the pre and post run meal is not taken care of and if one keeps running for a long time without strengthening workouts, they are bound to lose more and more muscles, thus the weight loss will surely be seen but not in a healthy way. Later when, one happens to stop running they will gain weight quickly back, as the metabolism is low. Running will help one to lose fat only when combined with strengthening workouts over the week.

Myth: Eating extra protein helps build muscles.

Fact: Given the fact that muscles need protein to survive, everyone assumes if you have extra protein too the body will keep it only for the muscles, which is not the case. At any given point, our body will take as much required, rest all goes to be counted as excess, let that be Carbohydrates, Proteins or Fats. Whatever is excess and body doesn’t requires it will go to storage which is fat.

Myth: Lifting weights is not a good way to lose weight because it will make me “bulk up.

Fact: Weight training will break your muscle and repair it back to be a little stronger and denser than last time and yes this process will add up on your body weight but not fat. You will start adding bulk depending upon the type of training you take and the type of nutrition support you have. The bulk up can happen only if you aim at it and train accordingly. If we are not looking at bulk up, one can train as per that eg : lesser weights and basic reps of 15-20.

Myth: Physical activity only counts if I can do it for long periods of time.

Fact: Workouts if done the right way and at the right time gives us the right benefits too. Some have a myth that if one trains for longer hours the results will be better and faster. When one trains for longer hours our body starts secreting CORTISOL, which is a stress hormone and the body will end up storing more fat and start losing muscle, which will end up making the metabolism slower. Thus the quality of workout matters rather than the timings.

* Myth: People who are thin need not exercise

Fact: One exercises because they want to be healthy and fit in their life and not to lose weight. Majority think only those who want to lose weight need to workout. Everyone needs to workout however and type of exercise and its intensity will vary depending upon the person’s health and fitness goals. Thin people need to aim at gaining muscles. Often thin people have the same percentage of fat as the person who is actually looks fat. This is because the person who looks thin usually has least amount of muscles and thus, the body weight is lesser (as muscles are very dense). Moral, yes even thin people need to workout.

Myth: If you binge and detox later, it nullifies the bingeing.

Fact: This is like a punishment to your body, first you eat a lot and then you make it starve by detox methods or working out for hours. Rather than doing this, while eating out one can practice mindful eating. Mindful eating involves chewing well and thus enjoying the food., it will end up in portion control too, as your mind knows where to stop. If you binge, you eat fast, eat the food with guilt and later punish it, which is completely wrong. By practicing, mindful eating we can eat out and not punish the body. We do need Detox at times to cleanse of toxins but not as a punishment for bingeing.