Tag: Kaizad Kapadia

Hyperuricemia & Gout – Protein falsely Accused

PROTEIN INTAKE & URIC ACID LEVELS/GOUT

This has to end here & NOW… Thats it… I cannot take it any more… So many people wrongly worried about protein intake & their Uric acid levels…

If I sound pissed off…the please note that I am not in the least pissed off with People who have put up their concerns regarding this issue on this page…

I am pissed off at people who have knowingly or unknowingly created this phobia against Protein… making people second guess the good nutrition they are currently on…

I am stating this clearly

High Uric acid levels – PROTEIN IS NOT THE CULPRIT. THE CHARGE IS BASELESS. There are millions of vegetarians who are deficient in Protein suffering from GOUT…

HYPERURICEMIA is prevalent in epidemic proportions & People on a high protein diet are a minuscule percentage of the worlds population…

Cannot the Dietitians & Doctors of the world UNDERSTAND THE SIMPLE LOGIC IN THE ABOVE STATEMENT???

Even the Non-Vegetarians of our country are deficient in Protein… Most do not even get 0.8 grams per kg body weight (Levels for a sedentary person) and they are working out 2 hours a day…

ASK ME… I encounter people & take their diet recalls every day as a Body Building lifestyle Consultant & have met thousands over the last 2 decades & I have yet to come across even one individual who was even close to his optimal level of protein intake…. All Indians WITHOUT EXCEPTION ARE DEFICIENT IN PROTEIN & MOST EVEN AFTER THEY START CONSUMING A PROTEIN SUPPLEMENT…

THIS IS AN OPEN CHALLENGE TO ANY DIETITIAN OR NUTRITIONIST TO DISPROVE MY STATEMENT…

DIETITIANS, NUTRITIONISTS warning people with Fabricated lies about the link between Protein & HYPERURICEMIA… TAKE A WARNING FROM ME….

You all are very soon going to be extremely embarrassed with your stand on this issue as there will be loads of studies coming your way very soon proving that this connection is a figment of your imagination…

Especially all you FRUIT FANS DIETITIANS are going to have to eat your words when it comes to the real villain – FRUCTOSE. Forget about the future…even now there are ample studies you will find on the net that conclusively show Fructose to be the villain in a lot of metabolic disorders…

The onus of explaining High Uric acid levels in Fruitarians & Vegetarians also lies SQUARELY on your shoulders…

I am telling you all… eliminate Fructose from your diet & watch your Uric acid levels come down…

Very soon “THROW AN APPLE A DAY TO KEEP THE DOCTOR AWAY” will replace the earlier famous health slogan…


Keep your insulin blunted and avoid insulin spikes by becoming a Low GI fanatic & see the Uric acid levels come down… (By the way one LOW GI Carb you need to steer clear of is Fructose laden fruits)

You drop protein from your diet & all that you will achieve is a negative nitrogen balance & accelerated aging via subsequent catabolism… THERE IS GOING TO BE NO SIGNIFICANT DROP IN URIC ACID LEVELS BY DROPPING PROTEIN IN YOUR DIET…

Every single person who tells you that his Uric acid levels dropped after stopping protein rich foods in his diet has wrongly assumed that his drop in Uric acid levels is due to his Dietary restriction of protein… This assumption is wrong because they have been put by the Doctors on a Uric acid lowering drug called Allopurinol (Most widely used) & that is the reason that the Uric acid levels have dropped… Without this drug Protein restriction on its own will not significantly drop the Uric acid levels & definitely will not reverse Gout symptoms…

In fact before the discovery of Allupurinol…the efforts to find the reasons behind Hyperuricemia were extremely high amidst the scientific fraternity, as this condition was reaching epidemic proportions… But after the 1960′s once Allupurinol started to work well… Funding for research on Gout stopped & the scientific fraternity lost interest… Then it was a wide open field for uneducated guesses coming from regular dietitians & general physicians with no understanding of nutrition…

the one man who was at the helm of research on Gout around that time was a scientist named IRVING FOX (No one understands Gout more than this man)… Read up on his writings and you will see how Protein was never a culprit in the incidence of Hyperuricemia…

ONE MORE CHALLENGE THROWN OUT TO THE DIETITIANS ON THE ANTI- PROTEIN BRIGADE:

In the next 10 days come up with a single Peer Reviewed Clinical Study conducted with the right protocols that proves High Protein diets to the tune of 2 grams per Pound of bodyweight cause any kind of stress to the Kidneys… Show me ONE… JUST ONE legitimate study that has positively linked High Protein Diets with Renal stress or dysfunction…

NOW THE BIGGEST GOOGLI TO THE DIETITIANS COMES FROM A GENIUS KNOWN AS GARY TAUBES… Remember this name & read up on whatever he writes on Nutrition… This is one Nutrition Wizard who ACTUALLY UNDERSTANDS THE FANTASTIC SCIENCE THAT IS NUTRITION…

GARY TAUBES SAYS

“Because uric acid itself is a breakdown product of protein compounds known as purines – the building blocks of amino acids – and because purines are at their highest concentration in meat, it has been WRONGLY assumed for the past 130-odd years that the primary dietary means of elevating uric acid levels in the blood, and so causing first hyperuricemia and then gout, is an excess of meat consumption.

BUT

low-purine diets have a negligible effect on uric acid levels. A nearly vegetarian diet, for instance, is likely to drop serum uric acid levels by 10 to 15% percent compared to a typical American diet, but that’s rarely sufficient to return high uric acid levels to normality, and there is little evidence that such diets reliably reduce the incidence of gouty attacks in those afflicted.(4) Thus, purine-free diets are no longer prescribed for the treatment of gout, as the gout specialist Irving Fox noted in 1984, “because of their ineffectiveness” and their “minor influence” on uric acid levels.(5) Moreover, the incident of gout in vegetarians, or mostly vegetarians, has always been significant and “much higher than is generally assumed.”

NOW COMES THE GOOGLY

Finally, there’s the repeated observation that eating more protein increases the excretion of uric acid from the kidney and, by doing so, decreases the level of uric acid in the blood.(7) This implies that the meat-gout hypothesis is at best debatable; the high protein content of meats should be beneficial, even if the purines are not.

Just by the way… since the above 3 Paras are a copy paste from Gary Taubes notes… I want you all to note that the bracketed numbers such as (4), (5), (7) are the reference numbers of peer reviewed legit clinical studies that have been cited by him at the end of his notes…

SECOND GOOGLY FROM TAUBES (Lets call it the “Doosra” that clean bowls the Anti-Protein Brigade)

“By the 1990s, Gerald Reaven, among others, was reporting that insulin resistance and hyperinsulinemia raised uric acid levels, apparently by decreasing uric acid excretion by the kidney, just as they raised blood pressure by decreasing sodium excretion. “It appears that modulation of serum uric concentration by insulin resistance is exerted at the level of the kidney,” Reaven wrote, “the more insulin-resistant an individual, the higher the serum uric acid concentration.” (15)

These observations would suggest that anything that raised insulin levels would in turn raise uric acid levels and might cause gout, which would implicate any high carbohydrate diet with sufficient calories.”

Hmmmmm…. AaaaaHHAH! So you see it is an excess of carbohydrates… a combination of High Glycemic index & Load foods that are the main culprits in HYPERURICEMIA… Now dear Dietitians I hope the above conclusions from REAL scientists is telling you to focus on the REAL EXCESS… Excess of Carbs & not focus on something that people NEVER eat in optimal quantities & are almost always deficient in… let alone excess… LEAVE PROTEIN ALONE… Educate people about not going insane on Carbohydrates…

It is the STUPID STUPID FOOD GUIDE PYRAMID THAT HAS MADE OUR NATION THE DIABETES CAPITAL OF THE WORLD…. Our Traditional Indian GRAIN BASED, PROTEIN DEFICIENT diet that has made us a Nation of Insulin resistant people…

NOW COMES THE FINAL BOUNCER FROM TAUBES THAT BREAKS THE BAT OF THE FRUIT BRIGADE

Simply put, fructose increases serum levels of uric acid. The “striking increase” in uric acid levels with an infusion of fructose was first reported in the Lancet in the late 1960s by clinicians from Helsinki, Finland, who referred to it as fructose-induced hyperuricemia.(20) This was followed by a series of studies through the late 1980s confirming the existence of the effect and reporting on the variety of mechanisms by which it came about. Fructose, for instance, accelerates the breakdown of a molecule known as ATP, which is the primary source of energy for cellular reactions and is loaded with purines. (ATP stands for adenosine triphosphate; adenosine is a form of adenine, and adenine is a purine.) And so this in turn increases formation of uric acid. Alcohol apparently raises uric acid levels through the same mechanism, although beer also has purines in it.(21) Fructose also stimulates the synthesis of purines directly, and the metabolism of fructose leads to the production of lactic acid, which in turn reduces the excretion of uric acid by the kidney and so raises uric acid concentrations indirectly by that mechanism.(22)

I SINCERELY HOPE YOU GUYS ARE STILL AWAKE & ALERT IN YOUR READING & HAVE UNDERSTOOD THE ABOVE PARA… CAUSE FOR ME THIS IS A SHUT CASE

TAUBES GOES ON
These mechanistic explanations of how fructose raises uric acid levels were then supported by a genetic connection between fructose metabolism and gout itself. Gout often runs in families, so much so that those clinicians studying gout have always assumed the disease has a strong hereditary component. In 1990, Edwin Seegmiller, one of the few veteran gout researchers in the U.S., and the British geneticist George Radda, who would go onto become director of the Medical Research Counsel, reported that the explanation for this familial association seemed to be a very specific defect in the genes that regulate fructose metabolism. Thus, individuals who inherit this defect will have trouble metabolizing fructose and so will be born with a predisposition to gout. This suggested the possibility, Seegmiller and Radda concluded, that this defect in fructose metabolism was “a fairly common cause of gout.”(23)

As these observations appeared in the literature, the relevant investigators were reasonably clear about the implications: “since serum-uric-acid levels are critical in individuals with gout, fructose might deserve consideration in their diet,” noted the Helsinki clinicians in The Lancet in 1967, and so the chronic consequences of high-fructose diets on healthy individuals required further evaluation.(24) Gouty patients should avoid high-fructose or high-sucrose diets, explained Irving Fox in 1984, because “fructose can accelerate rates of uric acid synthesis as well as lead to increased triglyceride production.”(25)

IT CANNOT GET MORE CLEAR THAN THAT… Remember Irving Fox? I told you guys this fellow has done more research on Gout than any other human being…. And he is telling you clearly… You have high Uric acid levels??? Stay AWAY FROM FRUITS…

Yes Fruits also increase Triglyceride production… Thats one of the ways Vegetarians get Hyper Lipidemia or in other words get a cholesterol problem… So all of you concerned with cholesterol issues…don’t throw away the Yolks… Reduce your god damn SUGAR in your diets…

In Conclusion…. DONT BELIEVE ME… I am just a Mr. Mumbai Bodybuilder & an Arts Graduate in Economics… and Oh yes… CSCS

But believe the scientists that I have reffered to…

Believe Gary Taubes
He has won the Science in Society Journalism Award of the National Association of Science Writers three times and was awarded an MIT Knight Science Journalism Fellowship for 1996-97. He is the ultimate detective in the field of science & has now taken up the job of cleaning up the inaccurate & deceitful field of Nutrition.

Believe Dr. Irving Fox MD
The foremost researcher & scientist on Gout

Believe Proffesor Gerald Reaven
The man who coined & defined the term Metabolic Syndrome

Believe Biochemist Peter Mayes
The Man who published an article on fructose metabolism in the American Journal of Clinical Nutrition that is now considered the seminal article in the field. (This was in the special issue of the AJCN dedicated to the health effects of fructose.)

Reaven’s research reports that high insulin levels and insulin resistance increase uric acid levels, and it suggests, as Mayes had remarked about triglycerides, that sugar (sucrose) and high fructose corn syrup would constitute the worst of all carbohydrates when it comes to uric acid and gout.

SUGAR (SUCROSE) & HIGH FRUCTOSE CORN SYRUP WOULD CONSTITUTE THE WORST OF ALL CARBOHYDRATES WHEN IT COMES TO URIC ACID & GOUT…

How many doctors do you know who warn you of SUGAR & HFCS when it comes to GOUT… Protein phobia has blinded them… They cannot see beyond stopping of meat…

The fructose would increase uric acid production and decrease uric acid excretion, while the glucose, though its effect on insulin, would also decrease uric acid excretion. Thus, it would be reasonable to conclude that sugar is THE cause of gout, and that the patterns of sugar consumption explain the appearance and distribution of the disease.

TO ALL THOSE SUFFERING FROM HYPERURICEMIA & GOUT…. YOUR BODYBUILDING DOES NOT HAVE TO SUFFER… IN FACT A BODYBUILDING LIFESTYLE IS WHAT WILL SAVE YOU IN THE LONG RUN.

IN A NUTSHELL THESE ARE MY SUGGESTIONS:

  1. Continue the Uric acid lowering drugs that your Doctor may have prescribed. (That is the thing in which you should or rather MUST listen to the Doctor.)
  2. Ignore everything that your Doctor says with regards to Nutrition.
  3. Eliminate Sucrose (Table Sugar) from your diet
  4. STEER Clear from ALL PRODUCTS CONTAINING HIGH FRUCTOSE CORN SYRUP (And BY GOD there are tonnes of these products on your super market shelves.) Turn each product & read the label before purchasing any product & simply DO NOT BUY ANY PRODUCT CONTAINING HFCS.
  5. BY all means Supplement with Whey, have chicken, Fish & Eggs for your protein requirement.

Hyperuricemia & Gout does not preclude you from a bodybuilding lifestyle. Elimination of protein will not solve this problem & instead create another…

- KAIZZAD CAPADIA


Stubborn Calves

I as a competitive bodybuilder am known to have good calf development…Not many of you may know but I started competitive bodybuilding as a junior way back in 1989… Back then relative to the rest of my body my calves were skinny…The reason I want you all to know this fact is that I want to make it very clear that my calves were not a genetic gift & I remember every aching rep I have done to make them into a strong point…

Calves is one muscle group that has always astounded me. The reason being that you see incredible calves (big heart shaped, fully striated) on unfit fat people who have never worked out in their lives & sometimes even a Pro bodybuilder with all the genetic gifts has skinny calves… It’s almost like you have it or you don’t…

It seems like if you are cursed with skinny calves, then no matter what you do, they just do not seem to respond. That’s why the title of my blog is “Stubborn Calves”…

From a bodybuilding standpoint, well developed calves is a great aesthetic plus point. Fantastic calves on mediocre thighs still make for an impactful lower body…But nothing is wasted more than well developed thighs on skinny calves…No matter how well developed the thighs are…skinny calves will make the whole lower body grotesquely weak.

From a functional standpoint…they provide strength to the most load bearing joint in the human body & that is the ankle… All jumping, lunging, running activities heavily involve the calves. All sports that depend on lower body dynamics cannot do without the athletes having strong calves…

But if there was no solution…then there would be no point to my blog…I made my skinny calves into a strong point simply by understanding the musculature & by NOT following the misguided popular methods used by bodybuilders to improve calves… Using stupid illogical reasoning’s bodybuilders for long have been training calves WRONGLY. The 2 most common mistakes are

  1. Training them more frequently than other muscle groups. The completely utterly ridiculous reasoning behind this is that they apparently recover faster than other muscle groups. This is what I call gym folklore… Pseudoscience at its best… I have no idea what they have based this notion on??? There is nothing in exercise physiology to even hint at the fact that the skeletal muscle tissues of the lower legs have greater recovery abilities than skeletal muscles of the rest of the body… In fact if one were to apply logic… it would be very apparent that the calves being load bearing muscles, do not get as much rest as the other muscle groups & hence would in fact require a longer recovery period between workouts than the other muscles. Since once a week frequency is a little above what maybe required by muscles to recover, maintaining that frequency for calves would be in the best interests of growth… By now if you have been reading my blogs regularly you would know that intense weight training workouts directly do not cause growth, but in fact they cause cellular micro trauma to the muscle fibers. This micro trauma sets of a cascade of anabolic events that causes the body to not only heal the micro trauma but to in fact super compensate & make the fiber bigger & stronger than before. This process of making the muscle fiber bigger is known as Hypertrophy. This hypertrophy will occur provided the body is supplied by adequate quality & quantity of Macro & Micro nutrients, especially Protein. It is but obvious that this repair & super-compensation would happen when the muscle is given rest… At a frequency of more than once a week, the Calves would not grow simply because the rate at which micro-trauma is caused would be more than the rate at which repair & super compensation can occur. Thus effectively stopping hypertrophy.
  2. The second most frequent mistake made with Calves is made on the basis of an even more stupid theory. This pseudo theory states that since calves have a predominance of slow twitch fibers, they should be trained with lighter weights that provide a higher rep range (15-20). This theory though false sounds even more scientific than the previous pseudo theory. You have to understand that slow twitch fibers DO NOT have a propensity for Hypertrophy & hence targeting them can never ever get you big calves. Again if you were to apply real logic, you would understand that Calves are load bearing & when we walk or run or climb down stairs, the calves act as shock absorbers & support the ankle joint. While doing so, they are routinely subjected to a resistance, which is many times your body weight. They are used to doing a high volume of work. The only way to cause micro trauma to these extra strong fibers is to use very heavy weights that limit you to NO MORE than 6 reps. Besides, the “Size Principle” of Muscle fiber recruitment clearly states that loads that recruit the type II B fibers, will also recruit the Type II A & the Type I (Slow twitch fibers) But if you target the Type I, you will not recruit the Type IIA & B, which have the greatest potential for growth.

So now you know that if you are frustrated with your calf growth, it is most likely due to training them more frequently than once a week & training them with endless reps with half assed weights…

Though Calves are a small muscle group, they are incredibly dense fibers capable of taking huge loads & hence a proper calf workout requires teeth grating effort. You cannot do justice to calf exercises on the same day that you train your quads & glutes with Squats, Lunges & Step-ups. You just do not have anything left in you to give post these 3 exercises. So if you want some serious growth in the calves, then prioritize them by assigning them a separate day. For instance Leg Day 1 can have Squats, Lunges, Step ups & Leg presses & Leg Day 2 can have exercises for the Calves & Hams.

On The day for Hams & Calves…do the Calves first & then the hamstrings. The reasoning behind this is the fact that one of the biggest calf muscles – The Gastrocnemius not only crosses the ankle joint to insert into the heel, but also originates from above the knee joint from the Femur. Thus it is a bi-articulate muscle having a function even at the knee joint. At the knee joint, the Gastrocnemius assists the hamstrings in knee flexion. So if you train the hamstrings first, you will partially tire out the gastrocnemius & adversely affect the peak weight that it can handle. By starting off with calves, you will be able to lift heavier.

So the approach to calf training can be summarized as follows:

  1. Train them once a week.
  2. Train them Super-heavy.
  3. Train them on a separate day from your Squat, Lunge, Step-up day, along with Hamstrings.
  4. Train them first before hamstrings

Now let’s look at the Anatomy of the calves to ascertain muscle fiber direction & from that ascertain Function & from that ascertain the most effective exercises to comprehensively train your calves to turn them into COWS…

Gastrocnemius & Soleus

Tibialis Anterior along with Gastrocnemius & Soleus

As you can see in the above picture:

Gastrocnemius is a 2 headed muscle that originates from the Condyles of the Femur & inserts

into the posterior of the Calcaneous. Hence the Gastrocnemius is a Bi-articulate muscle as it

crosses both the knee & the ankle joints.

Soleus originates from the head of the fibula down till the 1 quarter of the fibula & the medial border of the tibia & inserts into the calcaneous & it lies underneath the Gastrocnemius.

Tibialis Anterior originates from the upper 2/3rds of the lateral aspect of the Tibia & inserts into the tarsal & the first Meta tarsal.

Thus their functions will be as follows:

  1. The Gastrocnemius & the Soleus both perform Plantar Flexion at the Ankle joint.
  2. The Tibialis Anterior antagonistically perform Dorsi Flexion at the ankle joint.
  3. The Gastrocnemius being a bi-articulate muscle also has a function to play at the knee joint. Here it aids the hamstrings in knee flexion.
  4. Calves support the first & most weight-bearing joint of our bodies – The ankle. They are heavily involved in standing, walking, skipping, jumping, lunging and running, in short; all activities involving legs.
  5. One more very important function that you all need to be aware of & which is not related to muscle fiber direction is that, a system comprising of muscles, veins and valves of calf and foot often referred to as the second heart work together to push deoxygenated blood back up to the heart and lungs. They are an important part of the process known as “Venous return”.

The exercises that best apply load to the above functions are as follows:

1. Standing Calf Raises on a Machine –

Standing calf raises start

Execution:

a)     Lift the resistance by keeping your shoulders under the pads. Your hips must stay directly

underneath your shoulders to maintain a neutral spine.

b)    The range of motion must always be full. (Just shy of complete dorsi flexion to complete plantar

flexion.)

c)     The feet should be hip width, toes pointing straight forward.

d)    The feet should be placed on the block in such a way that the entire balls of the feet should be

on the block.

e)     Always wear good shoes (Branded cross trainers) & make the foot pivot on the edge of the block

to achieve full eccentric contraction till just shy of complete dorsi flexion. From this point, rise up fully on the balls of your feet to achieve a full concentric contraction through plantar flexion.

Standing calf raises Finish

Note

Straight leg Calf raises can also be performed on a leg press machine.

The donkey calf raises is another form of straight leg calf raises in which load is placed on the hip

that is flexed at 90*.

All the above calf movements were done with the leg straight & fully extended at the knee. In these

movements the dominant muscle that takes the major share of the workload is the Gastrocnemius.

The Soleus is in an assisting capacity & hence loses out on a growth producing stimulus.

In order to make the Soleus into the dominant plantar flexor, it is important to engage the biarticulate

Gastrocnemius in knee flexion thus effectively inhibiting it from plantar flexion at the

ankle joint (Active insufficiency). This can be achieved by doing calf raises in a seated position that flexes the knee at 90*

Calf presses Start

  1. Calf presses Finish

Seated Calf Raises

Seated calf raise start

Seated calf raise Finish

Execution:

a)     Once you sit on a seated calf raise machine, adjust the knee pads according to your tibia length.

b)    Sit in such a manner that the tibias are almost perpendicular to the floor.

c)     The positioning of the feet & execution at the ankle joint is exactly the same as in the straight leg versions of the calf raise.

Tibia Trainer Toe raises: The tibia trainer is a machine that gives resistance to dorsi flexion at the ankle, thus training the Tibialis anterior. Right now i know only of Hammer strength making this machine.

Hammer Strength Tibia Trainer

Execution:

a)     Place your feet on the foot rest of the tibia trainer.

b)    With resistance on the toe, dorsi flex against the resistance as much as possible and return to starting point under control.

Note

Training the Tibialis anterior is very important for people doing a lot of walking/ running especially

on hard surfaces. Strengthening this muscle is very important for marathon runners, athletes

engaged in sports having ground impact. It protects such people from possible shin splints/ stress

fractures of tibia.

In case the tibia trainer is not available in a gym set up, the trainer has to use his creativity in training this muscle against resistance.

One such example is sitting in front of a low pulley cable with an out stretched leg. Attach cable handle on the toe over the shoe and perform dorsi flexion against resistance.

Tibia toe raises start

Tibia toe raises finish

Note

Calf exercises can also be done uni-laterally strengthening each side individually. This is highly recommended by K11 as the ROM is extremely short & hence the chances of the dominant side covering for the weaker side are more in the bi-lateral version. Asymmetry in the development of the right & left calves is very common & can only be resolved by doing calf raises unilaterally.

There are no compound movement solutions for the calves & hence despite all the movements being isolation, these are the most effective movements for the calves.

Lastly do not foolishly turn the foot to any direction while doing calf movements…Toes in & toes out positions for training the so called inner & outer calf is a complete myth. The leg externally or internally rotates from the ball socket joint of the hip & not from the knee downwards & hence this placement cannot affect the recruitment of fibers in the calf but can certainly adversely affect the overall load the calf muscles can lift. This will obviously adversely affect growth.

Do the above exercises with as much intensity as possible under maximal workload, eat well & watch the stubborn Calves turn into obedient Cows.

-       Kaizzad Capadia.


The Misunderstood Stiff Legged Dead Lift (SLDL)

There are many exercises in the domain of weight training which are good exercises but are often used for the wrong purposes…

This happens due to a lack of knowledge in the field of Kinesiology. Muscle functions are very specific & exercises are nothing else but a load placed on those functions… So understand the function on which you are applying external load, find out the muscles involved in that function & you will immediately be crystal clear in your head as to which body part the particular exercise in question is targeting.

The SLDL for a very long time now has been considered by many Fitness Trainers (even certified ones) to be an excellent exercise for the hamstrings…But well Science & hence the K11 Fitness Academy begs to differ on that… It is not physiologically & kinesiologically possible to place enough stress on the hamstrings through this exercise to cause or initiate the process of hypertrophy. I can say this with certainty, simply because of my study in the sciences mentioned.

To further validate my claim lets look at the Anatomy of the Hamstrings. The Hamstring group is situated on the posterior of the Femur (Thigh bone). It consists of 4 muscles & they are:

  1. Biceps Femoris (Short head)
  2. Biceps Femoris (Long head)
  3. Semitendinosus
  4. Semimembranosus

Out of the above the bottom 3 muscles originate from the Hip girdle & cross the hip joint & go all the way down & cross the knee joint to insert int head to the Tibia (The lower leg bone). The Biceps femoris short head on the other hand originates from below the hip joint on the shaft of the Femur & goes all the way down crossing the knee joint & inserts with all the other 3 muscles onto the Tibia. Check the image below -

Hamstring Anatomy

You can clearly see that the Biceps femoris short head does not even touch the Hip girdle.

Now the next thing we discuss is the function. Now here is an obvious fact for you – The moment a muscle crosses a joint, it will be responsible for movement at that joint.

The Hamstrings as a group cross both the hip joint Proximally (At the top – Origin) & cross the Knee joint Distally (At the bottom – insertion). This means that they will have a dual function…one at the hip 7 the other at the knee.

At the Knee joint all 4 of the muscles cross the joint & attach to the tibia. They all shorten when commanded to contract & cause the knee to flex (Like in a leg curl.). At the knee joint they are the prime drivers for Knee flexion.

But at the hip joint they merely assist the gluteus maximus muscle in Hip extension. Their function at the hip joint is hip extension, but it is not the prime driver there. the hip muscles of the Gluteus maximus take the major share of the workload in extending the hip. The Hamstrings is merely used in assisting capacity and does not get the major brunt of the workload. Plus one out of the 4 muscles of the hamstrings (Biceps Femoris Short head) is starting below the hip joint & hence is not involved at all in Hip extension. Lets look at the Anatomy of the Gluteus Maximus to understand how the Gluteus maximus becomes the prime mover in Hip extension.

The Gluteus maximus originates from the Hip & attaches to the femur. This is a big thick muscle (It is the biggest single skeletal muscle in the body.) Thus you can clearly see as to why this muscle will be mainly responsible for hip extension & why the hamstring will only assist it.

Gluteus maximus Anatomy

Now lets look at a picture of an SLDL executed with perfect form & technique -

Stiff legged Deadlift Start

Stiff Legged Deadlift Finish

The above 2 pictures clearly show that the joint action taking place in this movement on the concentric is nothing else but pure Hip Extension.

It is but obvious now that the major breakdown stimulus for micro trauma will be experienced by the Gluteus maximus. there will be partial involvement of the hamstrings but not to the extent of causing microtrauma.

I keep repeating this…but i feel it needs reiteration – Mere involvement of a bodypart in an exercise is not enough for you to call that exercise an exercise for that bodypart… Refer to my blog on the upright rows & you will find me saying the same thing, when people call the Upright row an exercise for the Trapezius. For an exercise to be for any bodypart, that exercise must offer involvement & adequate load to cause microtrauma. If a muscle is involved in an assisting capacity, then even with sufficient load the muscle will not face microtrauma as the break down stimulus will be hogged by the prime mover…

So if you are doing the SLDL from the point of view of training the Gluteus Maximus then you are on the right track…But if you are doing it from the point of view of training the hamstrings, then you are definitely on the wrong track.

Not only should the exercise be executed correctly, but the purpose behind doing the exercise should also be correct. Due to lack of Anatomical & Kinesiological knowledge, I find many people doing the right exercise for all the wrong reasons.

Now lets take a look at the correct execution of the SLDL for the Gluteus Maximus. Please refer to the Pics above while going through the steps i have described below to execute the SLDL with perfect form. The Gluteus maximus is a powerful muscle & even with strict form, it is possible for the average strong fellow to use about 315lbs for 6-8 reps… But start off easy & start using big weights only once you get the form.

Execution

1. Stand with a barbell or dumbbells in your hands. You could use a dead grip since the
movement is a dead lift with no flexion at the elbows & the arms are used only as hooks.
2. Keeping the lower back contracted & maintaining natural lordotic curvature of the lower back,
start pushing your hips as far back as possible without losing balance.
3. This will allow the bar or dumbbells to descend. Don’t allow the weight in your hands to travel
away from your body.
4. If you displace your hips well to the back while maintaining a neutral lumbar, the bar should
descend till just below knee level.
5. From this position, without thinking of raising the weight simply push your hips forward with
a strong contraction of the gluteus maximus till you are standing upright.
Note
This exercise is a savior for people with different sorts of knee problems that do not allow more than 90* flexion in compound movements. In such cases, the compound movements like the squats cannot stimulate the Gluteus Maximus…since the Gluteus will come into play only with a full butt below knee level Squat. Hence the only way for them to work the Gluteus Maximus is to include the Stiff legged dead lift.
Hope this blog of mine has cleared the confusion around this good exercise called as the STIFF LEGGED DEADLIFT.
- KAIZZAD CAPADIA



Working Out At Home

For some people the excuse for not working out or getting on to a fitness lifestyle is that you cannot go to a gym due to time constraints or distance or a whole host of other reasons.

But if you are a rank beginner, then it just may be possible for you to kick start your fitness lifestyle at home.

Well, I am not much of a fan of working out at home… as no matter what, there are always limitations, unless you belong to that 1% elite that can actually afford to buy a comprehensive set of equipments and also have the space at home to keep all of it.

Yes you could workout with just a bench & a set of dumbbells & barbells. But as I said, there are limitations. Lots of movements require cables, for instance a lat pulldown cannot be done with free weights & it requires a Lat Pulldown. Plus a very small % of people can do chin-ups as an alternative to Pull downs.

I am also not a very big fan of Home range equipments & would advise anyone working out at home & who has a budget & the space at home to go for commercial grade fitness equipments.

The life span of home range cardio equipments is not great & regular usage (Which is a must) will wear them down quickly. Most home range treadmills do not have very well cushioned decks to run on. Almost all Home range Strength equipments compromise on bio-mechanics to focus more on space saving.

One of the coolest things that I have come across for home training is the POWER BLOCK. It comprises of 2 blocks with selection pins that provide you with Dumbbells from 5 lbs all the way to 100 lbs. But the whole range takes up the space of just 2 big 100 lbs dumbbells. There is no need to buy separate dumbbells and scatter them all over the floor. Of course if you are using 25lbs dumbbells out of the block, no other person can use the dumbbell. So it is great for a single user.

So unless you have the budget & space to accommodate commercial grade fitness equipments, you cannot have comprehensive intermediate and advanced workouts at home.

One more factor to consider is that when training at home you are alone & do not have that frantic activity around you of others working out. This is actually a disadvantage as you can actually feed off other people’s energy. You will almost always end up training harder with more focus in a commercial gym than in a home gym. But this is a matter of debate & some of you readers might want to disagree on this point.

But you might be able to start off your stint with a fitness lifestyle at home. This means that if you are a beginner then you may be able to get effective workouts at home with the following inputs vis-a-vis program design & exercise selection.

Before I go ahead & list the exercises that you could do to stay fit, let me just give a brief of what needs to be done for comprehensive fitness. There are 3 forms of exercise that any human needs to do to achieve better performance in life. These 3 forms of exercise coupled with the right nutrition program (That’s a whole different article) will see to it that a person improves on all the 5 components of fitness. The deal is that you need an improvement in all the 5 components of fitness to improve your performance in day to day life… but a decline in any one component can lead to a decline in performance. These crucial components are as follows:

  1. Cardiovascular endurance
  2. Muscular endurance
  3. Musculoskeletal strength
  4. Flexibility
  5. Ideal body composition.

Well the 3 forms of exercise that can improve all these 5 components if supported with a sound nutritional program are:

  1. Aerobic activity for endurance.
  2. Resistance training (Popularly known as Strength training or Weight training) for strength & body composition.
  3. Stretching for Flexibility.

The deal is Aerobic activity & stretching can be taken care of extremely easily outside a gym, just about anywhere & without any fitness equipment –  You could brisk walk or Jog on the street outside your house, climb stairs of your apartment, etc. & stretching your whole body doesn’t require anything more than a carpet or an exercise mat.

Hence the problem faced by people who cannot go to a gym for whatever reason is being able to do strength/weight or resistance training… Without fitness equipment, most people are at a loss as to how to provide resistance to the skeletal muscles of the body…

Well… Heres how you would do weight training at home without any weights… This article is for all those people for whom even buying a few dumbbells is out of the question…I am trying to remove all excuses remember! So if I started out the article given you a list of fitness equipments to buy for your home workout... I just might lose out on a few of you who wouldn’t even want to do that… So the following workout is only going to need your body & that’s all.

This is a beginner workout for those who have never worked out before. This is going to kick-start your fitness lifestyle. This is a full body workout that needs to be done only thrice a week with the other 3 days devoted to aerobic activity such as walking/Jogging. Remember to always end each of the 6 workouts with stretching the whole body out. One day of complete rest from exercise is a must for recovery.

The following is the full body resistance training workout that will use your own body weight partially or completely as the source of resistance for your body. It is always a good idea to start with the lower body & then move on to the upper body & end with exercises for the abdominals.

  1. Squats:

The king of all lower body movements, it works the Quadriceps (Front of the thigh), Gluteus maximus (Your butt) & to a lesser degree your Hamstrings (Back of your thigh)

Execution –

a)    Stand erect with feet slightly wider that shoulder width and toes pointed slightly outwards.

b)    Keep both your hands straight forward raised to shoulder level & clench your fist.

c)    Maintaining a neutral spine, bend at the knee & hip simultaneously & sit down like you would in a chair. Make sure that the hip travels back as you sit down.

d)    Continue the downward movement till your butt drops slightly lower than the knee, but do not sit down on your haunches. At this point the knee should be over your toes, but should not cross over your toes. If that happens it means that you are not moving your hips back properly.

e)    As soon as you hit this mark, reverse & straighten your hip & knee at the same time till you are standing erect in your starting position again.

Try to do a total of 20 repetitions at a go & repeat 3 times (3 sets). Rest about a minute between sets.

  1. Lunges:

A fantastic lower body movement that works the same muscles as the squat, but since it is executed on one leg; it involves the Gluteus medius as well. This improves pelvic stability.

Execution -

a)    Stand straight with a shoulder width stance & toes pointed straight forward.

b)    Keep your hands firmly on your waist & stand firm & erect.

c)    Lift your right foot of the ground and glide it forward in one giant leap.

d)    As soon as the foot hits the floor bend the knee and sink down till your working thigh is parallel to the floor

e)    You have to lunge far enough to see to it that the knee does not crossover your toe. We do not want to create more than 90 degree flexion at the knee.

f)     The torso will naturally bend forward while maintaining a neutral spine, such that the shoulder will be over the centre point of the working thigh.

g)    From the bottom of the movement, push really hard through your heel and in one swift explosive movement come back to your normal position, standing straight with your feet together.

h)    Finish off all the repetitions on one leg, then take a minutes rest before starting on the second leg.

i)      Start with your dominant side. This means that if you are a righty, then start with the right leg.

Try for at least 15 repetitions & 2 sets per leg. Rest about a minute after each leg.

  1. Standing leg curls with ankle weights

(I am sorry but you will have to buy at least this much.) To start out with, buy a pair of 1 kg & a pair of 2 kg ankle weights.

This is the only movement that properly works the Hamstrings (Back of your thighs)

Execution:

a)    Fasten the ankle weight on your ankle.

b)    Find a table about hip high. Stand with your hip touching the table with a hip width stance.

c)    Now bend over at your hips so that you are resting your forearms on the table.

d)    Now bend one leg at the knee to lift your foot in an arc towards your butt. Try touching your foot to your butt.

e)    While doing this it is imperative that you do not allow the working leg knee to shift forward.

f)     Return the foot to the floor till your toes touch the floor & reverse back up.

g)    Finish off one leg & then start the next leg without a break in between.

h)    Follow the same order as far as which side to do first as the lunges.

Try for at least 20 reps per leg & do 3 sets each side.

  1. Calf Raises:

This exercise will work the muscles at the back of the tibia (Lower leg bone)

Execution:

a)    Place 2 thick books like a telephone directory, one on top of the other or a platform of similar height on the floor about a foot away from the wall.

b)    Stand on this platform facing the wall with the balls of your feet on the platform & your heels hanging in air. Place your palms on the wall for support.

c)    Lower your heels slightly below the platform towards the floor & then raise your heels & stand on your toes.

d)    The movement should be solely at the ankle. The knees should be locked & should not be allowed to bend through the movement.

e)    If the movement seems too easy, then it should be done on only one leg. The other leg can be bent back so that the whole body weight is on one ankle. Since you have the wall for support, balancing on one leg is not that tough.

Do at least 20 repetitions for 3 sets. Rest a minute between sets. If doing one leg at a time, do not rest between sides.

The above finishes off the lower body.  Now we move on to the upper body.

  1. Reverse Body Rows:

This works the muscles of your upper back called as the Lattissimus Dorsi & the muscles of your upper arms known as the Biceps. Lattissimus Dorsi is the muscle that when developed gives the coveted V-taper to the body. This exercise requires a careful set up. Place 2 similar chairs about 3 feet apart facing each other. Place a stick or rod on the seat of the chairs.

Execution:

a)    Lie down under the stick in such a way that the stick is right above the point on your torso where the ribcage ends.

b)    Grab the stick with a shoulder width under hand grip.

c)    While maintaining your full body like a plank, pull on the stick with your arms & raise your body to meet the stick. Your body should be pivoting on your heels. Your hips should rise up along with your chest.

d)    Lower your body towards the ground but reverse back up just before your back touches the floor.

Try doing at least 15 repetitions for 3 sets, with a minutes rest between sets.

Please note that these muscles can also be trained by doing chin-ups. But since this article is aimed towards beginners, the exercise is out since it entails pulling your entire bodyweight against gravity & is something that only an accomplished athletic individual can manage.

Push Ups:

I assume all readers are aware of this exercise which is a popular exercise to show for all film makers whenever they want to show their characters working out… This exercise is primarily for the chest, but also trains the front part of the Shoulders – Anterior Deltoid & the muscles of the back of the upper arm – The Triceps.

Execution:

a)    Lie on your stomach on the floor with your palms flat on the floor, right underneath your shoulders & your legs stuck together.

b)    The toes of your shoes should be touching the floor.

c)    From this position, extend your arms & lift your body away from the floor till your arms are fully extended at the elbows.

d)    The whole body should rise up like a plank. Do not allow your hips to sink. The hips should rise up with your shoulders.

e)    Then lower the body down till your chest touches the floor. In the bottom position the body should be held in contraction, with only the chest & toes being in contact with the floor.

f)     If you cannot lift your body up even once, then do the exercise from your knees onwards. Women especially will find this exercise difficult & hence can do the modified push up from the knees.

Do as many repetitions as you can for 3 sets with a minutes rest between each set.

Prone hand-Leg raise:

This exercise is for the lumbar muscles known as the Erector Spinae.

Execution:

a)    Lie on the floor on your stomach with your hands out stretched in front.

b)    Now simultaneously lift both arms & legs off the floor.

c)    Be sure to focus on lifting your elbows & knees off the floor instead of focusing on your hands & feet.

d)    Hold the position for a second & return your arms & legs down to the floor.

e)    In case this movement is tough for you, then you can make it easier by lifting the arm of one side & the leg of the opposite side. Alternate sides on each repetition.

Aim for about 20 repetitions for 2 sets. Rest a minute between sets.

Crunches:

This exercise is for the frontal abdominal wall Known as the Rectus Abdominis, more popularly known as the 6-pack.

Execution:

a)    Lie on your back on the floor.

b)    Raise your thighs to form a right angle at your hip joint & bend your knees to form right angles at your knee joint.

c)    Cross one foot over the other.

d)    Keep your palms stuck to the sides of your head (Temples)

e)    Take a deep breath & curl up your torso like a carpet towards the knees.

f)     At the finish of your movement your torso should assume a foetal position.

g)    The frontal abdominal wall should shorten.

h)    Exhale sharply on the way up & inhale as you unfurl the torso towards the floor.

i)      Allow the head to touch the floor before returning back up.

Do as many as you can & do 2 sets with a minutes rest between each.

Twisting crunches:

This is a great exercise as it combines rotation along with the crunching motion & thus also works the oblique muscles along with the Rectus Abdominis.

Execution:

a)    This exercise is performed similar to a crunch but here the forward crunch is accompanied by a rotational component. I.e. on top of the crunch the right elbow would meet the left knee.

b)    Once your head is back on the floor, crunch to the opposite knee. On top of the crunch the left elbow would meet the right knee.

This is a good exercise as abdominals are often used in day to day activity in this manner i.e. flexion along with rotation.

Do as many as possible for 2 sets with a minutes rest in between sets.

Breathing pattern in all movements is uniform. Breathe out/exhale when you are moving upwards against gravity & Breathe in/inhale when you are moving in the direction of gravity

This workout is designed assuming that you have no medical/health issues or problems. In case of medical problems, please consult your physician & get a clearance from him before embarking on this program.

Now you have covered almost the entire body.

This by no means is a comprehensive workout as it is not possible to hit muscles such as the trapezius (Upper back muscles around the cervical spine.), Even the middle deltoid in the shoulder has not been covered. But it is a great start, especially if you cannot get to a gym & cannot buy equipment for your home workouts.

The repetitions that I have suggested are just a guide & do not be disappointed if you can only manage half as many. The starting point does not matter. What matters is how you progress.

This workout will serve you well for 3 months, post which you will be fitter, stronger & hence will require a greater challenge & progression in your workout. At that time it would be imperative for you to invest in some equipment or find a way to get to a gym.

If you are training at home, then hiring the services of a personal trainer becomes imperative. This is because it is not easy to learn correct form & technique by reading books & watching videos or reading the form & technique descriptions that I have given in this article.

But then how do you know that the trainer whose services you are hiring is qualified or not? Ask for the following fitness certificationsACSM, NESTA, NASM are all international certifications that I respect & the one nationally recognised fitness certification that you can rely on is K11. The others are BFY, LM Fitness, Talwalkars, and Golds Gym University. (Since I am not aware of their syllabus, I cannot comment on whether or not the certifications are proof enough that the person you are hiring is qualified or not.)

See to it that the fitness trainer coming to your house has a valid fitness certificate. Read the date on the fitness certificate. On average certifications in fitness are valid for 2 years. Do not entertain fitness trainers with an expired certificate, as that means that they haven’t kept themselves updated. Fitness sciences keep evolving with greater insights into Anatomy, kinesiology & Physiology (The 3 mother sciences that govern a personal trainer’s profession.)

The questions to ask a certified personal trainer at your doorstep would be the following:

a) Can I see your certificate? (Check name of certification course & Date of expiry of the certificate.)

b) Did you give the exam of this course online?

c) Did the certification course include an intensive practical module?

d) Did the certification process include a Practical exam?

e) What is the passing percentage of the certification? (It should ideally not be below 60%)

f) Are you Cardio Pulmonary Resuscitation (CPR) certified?

g) Do you workout yourself? (I know that sounds like a ridiculous question to ask a trainer, but there are lots of personal trainers out there who maintain a fairly good body despite not working out due to good genetics.)

I personally feel that a trainer no matter how knowledgeable cannot be an effective motivating trainer, if he himself doesn’t practice what he preaches.

The above questions will really help you in seeing to it that you are putting your health in safe hands.

Now you are all set to start your fitness lifestyle at home.


My Pre-Contest Diet

You all know from my previous blog on a ketogenic diet, that i am a big fan of the rock solid science behind this dietary approach to fatloss. I have competed thrice so far & come in shredded to the bone, thanks to the ketogenic diet plan. Compare these 2 pics of my back & you will see what i mean by how effective keto can be. This difference is achieved without changing a thing in my workouts, and without cardio.

My diet will comprise of the following meals:

Upon rising:
4 CCM Tabs taken in a Cup of chilled skimmed milk

1 hour before B’fast:
4 scoops VPX Zero carb Whey isolate + 4 scoops Amino Energy + 3 tabs ON OPTIMEN (Multivit)

Breakfast:
10 whole egg omlette

Mid-morning:
4 scoops VPX Zero carb Whey isolate + 4 scoops Amino Energy + 1 tablespoon Olive oil + 4 ON Fishoil Gelcaps

Lunch:
4 Chicken legs (500grams)& cooked green leafy vegetables

Evening:
4 scoops VPX Zero carb Whey isolate + 4 scoops Amino Energy + 1 tablespoon Olive oil + 4 ON Fishoil Gelcaps

Immediate pre-workout:
1 scoop ON HYDROWHEY
Immediate Post workout:
1 scoop ON HYDROWHEY + Anti-oxidants

Dinner:
500 grams Beef steak/Mutton + 4 ON Fishoil Gelcaps

Bedtime: ZMA

All meals are cooked in 2-3 tablespoons of Olive oil each.

30 minutes before B’fast, Lunch and 15 minutes before Workout, I take my ECA stack

This is about 450 to 500 grams of protein + about 30grams of BCAA’s per day.  The carbs are way below 50 grams per day & the fat is very high but only from Mono-unsaturated & Omega-3 sources.

As promised, this blog is dedicated to the questions that arose after I posted this pre-contest diet on the FB K11 Page. I am sure these replies of mine to them will also be interesting to the other regular readers of my blog

KASEY AKIRA

Q. Keto = Ketosis? You do know that in a meta analysis, ketosis was shown to be almost useless for fat loss, right?

A. Holy Shit!!! Ketogenic diets don’t work at burning fat??? I am doomed…

On a serious note,  you  do know that a “Meta-Analysis” is not a scientific study by itself, but a gathering of data from various studies to arrive at a conclusion, right? & that the quality of its conclusion is dependent on the quality of the studies that the MA chose to include. MA can also be hugely biased & sometimes on purpose, choose only those studies that go a particular way. (Conspiracy theories…LOL)

If you look at studies done comparing Ketogenic diets to the regular calorie restricted “moderate carbohydrate, low protein, low fat” diets, you will see that they say, that at the end of the dieting period, the weight lost in case of both type of diets was the same & hence no need for Keto. This is bullshit…because they only saw over all weight lost & not body comp changes. When you look at body comp changes & how muscle was preserved while the body selectively lost stored fat during Keto…that is when the clear superiority of the Ketogenic diet stands out. But it seems our scientists are more interested in overall weight loss rather than selective fatloss.

On a more serious note, ketogenic diets always work & work darn well at making you lose fat & also hold on to your muscle. If you have seen my Comp snaps…you will see how an endo like me comes in shredded on stage, largely due to the Ketogenic diet that I follow every pre-contest. Please note that when the science behind a theory is rock solid, I don’t need to go through 1000 researches to conclude that it will work. Instead of  relying on badly conducted studies, I would rather be the guinea pig & try it on myself (Since the science behind it is rock solid). I did that the first time…and I can tell you that the result was awesome… I was one very happy lean as can be Guinea pig.

Blunt Insulin & hence blunt Lipoprotein lipase, boost Glucagon & thus activate Hormone sensitive lipase & watch your adipocytes release fat. This can never go wrong… Deplete till the body gets to ketosis, so that the brain has enough fuel via ketones & the body literally learns how to use stored fat for energy & then provide enough fat through the diet so that the body does not see a need to cannibalise muscle for energy (gluconeogenesis).This is a no-brainer that it has to work…

When you achieve ketosis, you are actually teaching the body what it always knew before cultivation came in. The introduction of Sugar, starch has been the reason why we face the obesity & diabetes epidemic. A beautiful statement I read a while back in an article which was pro-ketogenic – “There is such a thing as Essential amino acids that we JUST HAVE TO get from food, there is such a thing as Essential fatty acids the we JUST HAVE TO get from food…But there is NO SUCH THING AS AN ESSENTIAL CARBOHYDRATE THAT WE HAVE TO GET FROM FOOD.”

The body in a bid to lose stored fat can do very well without carbohydrates, especially starch.

The benefits just do not stop at fatloss. Your lipid profile improves in favor of HDL with a marked drop in LDL. Your beta cells in the pancreas are well preserved & rested. The extra fat taken in does not have to be saturated. Thus the diet can be very healthy with a good dose of Mono-unsaturated fats & Omega-3’s. If you plan the diet properly, you can have 1 big serving of green leafy vegetables (Fibrous carbs). The brain is fully alert on Ketones in the absence of glucose.

It is amazing how certain medicos will confuse the diabetic condition of Ketoacidosis with self induced ketosis via diet. Don’t they know that if Ketoacidosis has to happen it will happen even in the presence of carbohydrates or a fully glycogen loaded body? That inducing ketosis via restriction of carbohydrates will not create this condition, even in a diabetic… that the ketogenic diet would be awesome for diabetics?

HARSH KUMAR

Q. Sir, do u take any of the Digestive enzymes like Papain to digest that much amount of protein??

A. Both the proteolytic enzymes Bromelain & Papain are something that I have been planning to take as part of my micronutrient supplementation… Thanks Harsh for reminding me…will be particularly useful during this phase when I have upped the protein. But please note that at a bodyweight of 100plus on a 5ft 4inch frame & on a almost zero carb diet plus factor in my super intense workouts, and you will see that I actually warrant that high intake of protein & this level is optimal for me in the present scenario. My body will absorb what it requires… But even so… I will most definitely be making a trip to the pharmacy tomorrow to see what they have in terms of proteolytic enzymes. Thanks harsh J.

AMINDER SINGH

Q. Hi Kaizzad sir , could you tell me reason for taking a chilled skimmed milk , which is a time release and not having the ability to break the catabolic stage in the morning , rather than whey isolate

A. Aminder, I do start my day off with a Whey Isolate. The VPX zero carb WPI is my first meal of the day. I only take a small cup of milk (Probably 50ml) to gulp down my Calcium tablets. This is done to improve the absorption of the calcium as Lactose in milk is one of the contributors to calcium absorption. Its chilled simply cause I like everything chilled (Can’t stand milk at room temp)

SONY THOMAS

Q. I have the same query…. How your body will synthesize that volume of protein…..

A. Sony, please refer to my reply to Harsh Kumar. I hope you find the answer to your question in my reply to his query.

AMAAN KHAN

Q. Sir.. m confused u said in ur blog dat protein shud not b more dan a gram per kg bodyweight during 1st 5 days nd u r consumin 450-500gms??

A. Amaan, first of all I am really glad you read & remember my blogs in such detail. The restriction on protein in the first few days of a ketogenic diet is to get the body in Ketosis rapidly. If I do not drop protein in the first few days, it does not mean that I will not hit Ketosis…I will only take longer. Since I do have time on my side, I did not see the need to sacrifice any muscle during the first few days by restricting protein. Preservation of muscle is as important to me as burning of fat & I will not let my body be in a negative nitrogen balance, just to hit ketosis a few days earlier.

VIJAY THAKKAR

Q. TOO MUCH CAFFEINE!!!!!!!! 600mg itself from AMINO ENERGY and ECA stack caffeine taken seperately!!! Sir how will your body and mind take so much caffeine!!!

A. Vijay, I know you are truly concerned but 1200mg of caffeine a day does not in any way affect me adversely. It only allows me to take full advantage of its lipolytic effects. My sleep is not affected (If it ws, then I would definitely drop the caffeine). I have always had a problem with acidity…but strangely enough this level of caffeine has not aggravated the problem at all. Lots of studies were also done on caffeine’s role in glycogen replenishment when combined with carbs… in that study heavy doses to the tune of about 700 to 1500mg of caffeine were used very safely.

I have always used high caffeine doses to give me a buzz pre-workout & for that I have routinely taken 300-600mg of caffeine. So I am not new to caffeine intake.

I am also aware that there are many other options for me apart from Amino Energy to get my special aminos… But this is one product that gives me BCAA’s + Beta-Alanine + Cittruline all in one. I just love the convenience… I am already taking too many things LOL…

HARSH GILL

Q. kaizaad sir, yu aint taking casein whey before sleeping? and just 30 grams of protein post workout??

A. Harsh, if you see my last meal…it is a beef steak plus fishoil caps. This makes the meal high in terms of thermic value & is slow in its digestion. In case I don’t feel like having this meal then I would definitely put in a casein-whey shake.

Don’t look at it as just 30 grams. I take HYDROWHEY…so what I am getting is 30 grams immediately pre-workout with 9 grams of BCAA’s & the same immediately post workout. So in a span of 90 mins I am taking 60 grams of Whey Hydrolysates (Almost pure protein) & 18grams of BCAA’s in & around my workout. Due to the purity of the protein & the presence of a high dose of BCAA’s, I do not need more.

Q. ‎@ jaanam, yu only lost 5 kilos in two months? correct me if i’m wrong but i thought yu lose a lot more than that in 8 weeks..

A. Harsh, Jaanam is not some obese woman losing fat. She was already athletic & at the advanced level of training before starting Keto & by losing further 5 kilos of fat, she has visibly leaned out quite substantially. 5 kilos in terms of fatloss can show up a lot in terms of inch loss.

MANOJ BARVE

Q. Sir in d above diet wat is ur omega-3 and omega-6 source? hw much qty u consuming 4 each separately per day? also wat ratio r u maintaining 4 omega-6 to omega-3?

A. Ideally the ratio of Omega 3: Omega 6 should be 1:3. Omega 6 is always in abundance in your diet & never a problem. It’s the omega 3 that needs to be supplemented to maintain a 1:3 ratio. I don’t really go by the ratio much… I just see to it that I have increased the Omega 3 substantially. I take 12 fishoil gelcaps a day. This gives me 12 X 300mg = 3.6 grams of pure omega 3 a day. Each gelcap contains 1 gram of Fish oil, which yields 300mg of Omega 3

HARISH SHETTY

Q. Hi kaizzad

May be you should try meat and nut for breakfast instead of eggs. meat will keep you full and nuts will provide healthy source of fats. you can rotate you meat source. and this works wonders on keto diet. You can shift egg whites to evening meal.

Your evening and pre workout meal consists of liquid meal ( protein shake ), it will be good if you can have a solid meal here.
Solid meal will fill your satiety. since there is a solid meal inside your gut one feels much more energetic for a workout then the liquid meal.

what is the time gap between evening and pre workout meal ???

In eveing meal you are taking vpx 4 scoops (20grms* 4 )= 80 grms of protein and pre workout on hydro whey only 24 grms .

I have followed keto diet for a very long time and all these changed help me .. with liquid meal i was looking flat even at low bady fat %..i looked much fuller and felt much better by adding more meat in my diet. I am not a expert, these were just my 2 cents !!!

A. First of all that looks like a full 2$ to me rather than 2 cents… LOL… But thank you for your effort & time. I have replied below to your every point.

Meat is not a very good idea in the first half of the day when you are looking at faster protein sources. Eggs is ideal in its speed of absorption for breakfast…so I would not want to change that. Evening is when I would require slower absorbed proteins & even if I were to take eggs in the evenings it would always be whole eggs.

The shakes if you notice are between meals. I have kept my breakfast, Lunch & Dinner as solid meals & have put the shakes to fill up the gaps in between. My meal portions are also quite big & satiety is not a problem for me. Besides the high fat intake also takes care of satiety. I have also added Olive oil & Fish oil caps to the shakes to increase their negligible thermic value.

In fact Pre-workout is where a solid meal could come in the way of your workout performance as the solid meal will drag blood flow away from skeletal muscle towards the digestive system.

Time gap between the evening meal & preworkout is about 90 to 120 minutes.

I have explained my pre & post workout HYDROWHEY consumption in a question before. Let me just copy paste J: Don’t look at it as just 30 grams. I take HYDROWHEY…so what I am getting is 30 grams immediately pre-workout with 9 grams of BCAA’s & the same immediately post workout. So in a span of 90 mins I am taking 60 grams of Whey Hydrolysates (Almost pure protein) & 18grams of BCAA’s in & around my workout. Due to the purity of the protein & the presence of a high dose of BCAA’s, I do not need more.

I agree that solid meals work much better in keto diets than liquid meals but I do not have a very good appetite & neither an excellent GI tract. That’s why I have to rely on protein shakes along with solid food. Even so I am consuming 1 kg of meat plus 10 eggs, veggies (For their fiber & thermic value) on a daily basis. So I am not exactly low on meat by any standards.

SANDEEP GUPTA

Q.  How much of cardio, if any, are you planning to do? Is empty stomach or post workout cardio better on Keto?

A. I am quite ashamed of the fact that I do not do cardio. My excuse is that I am not a full time professional bodybuilder & also have to run my Academy & Gyms. So time is a constraint.  But that’s a lame ass excuse & as I said I am not at all proud of the fact that I do not do cardio at the moment. But from a fat burning perspective, I am not worried in the least.

In fact I would do Cardio in the off season when I am on a carb loaded diet & not during Keto. And I would neither do it on an empty stomach nor would I do it post workout. I would do Cardio on a glycogen loaded body as that would allow me to do a very good cardio session. I advocate doing cardio for improving endurance & not for fatloss. Empty stomach cardio can only promote muscle loss. My training in the gym remains heavy (4-6 rep maxes) till the last week of my precontest & I solely rely on dietary manipulations to rid myself of fat.

SHAHZAD DAVER

Q. sir couple of things………..

1. why only whey isolate and not a mix source of fast and slow???

2. Is Amino energy making up for the absence of L-arginine??

3. is casein gonna be introduced later??

A. All the blends have some carbs in them & with the amount of scoops I take…it would end up bumping up the carb intake quite a bit. So I have to stick to zero carb whey shakes & that means WPI.

You mean Arginine Alpha keto Glutarate (AAKG). Cittruline does the job of vasodilation through boosting of Nitric oxide much better than AAKG. I am no longer a big fan of AAKG. L-Arginine if not bonded to AKG would not last systemically long enough to exert an effect on Nitric oxide.

As I mentioned earlier…If I do not feel like eating meat at night as my last meal or am uncomfortable gastrically, then I might switch the stake for a casein-Whey shake & go off to sleep with a lighter stomach.

ABHINAV MALHOTRA

Q.  is there any restriction to meal portions or calorie restriction …or we can have liberal amounts of fats n protiens ??? and y do u take ECA stack ? the diet itself is a fat burning diet !!!

A. Grams of protein are predetermined at about 4.5 to 5 grams per kg bodyweight. Carbs cannot exceed 40-50 grams per day. Fat would be around 1 to 1.5 grams per Kg bodyweight. So yes there is a restriction.  But the strictest restriction would be on Carbohydrates. This diet is capable of making the body lose fat even without a general caloric deficit as it invokes physiological events in the body that encourage the usage of fat as energy. I have never seen value in counting calories & determining the grams of macronutrients thereafter. I always decide on the grams of macronutrients calculated as per bodyweight & the number of calories are automatically derived from there.

The best & only time to use thermogenics or any fat burning aid is when you are on a fatloss diet. Using the ECA stack on a normal diet will waste it. These fat burning pills work as catalysts. Thus without the fat burning diet in place…what will they catalyse???

Phew! Hope i haven’t missed out on anyone.

Kaizzad Capadia


Blowing the Myths Surrounding Supplements

One of the most misunderstood terms of the 21st century. When it comes to the topic of Nutritional Supplements, everyone’s favorite buzzword is SIDE EFFECTS.

Who is everyone? Everyone is everybody’s friend, father, uncle, aunty & the family physician have their opinions & albeit strong ones at that on this topic of Supplements & their reported SIDE EFFECTS. Let’s just say everyone who is not qualified on the subject loves to talk on this happening topic of nutritional supplements & their alleged side effects such as the few listed below.

HAIR LOSS

IMPOTENCE

PIMPLES/ACNE

RENAL PROBLEMS

LIVER DAMAGE

HEART PROBLEMS

Can DEATH be far behind???

Why the hell would I want you to even touch this stuff???

Because all the above side effects mentioned have absolutely no connection with Nutritional Supplements like Whey, casein, and albumin protein powders. They are in fact side effects associated with Anabolic Androgenic Steroid (AAS) usage. The problem is the media at large is responsible for confusing innocent nutritional supplements with AAS which are classified as schedule H drugs (All drugs have side effects).

The biggest killer of the 21st century is TOBACCO. A zillion reported clinically documented deaths from it. (Reported clinically documented adverse side effects from supplements – NONE)

Yet in this weird topsy-turvy culture of ours smoking & consuming alcohol seem to have social sanction but supplements don’t. These days “I am worried about my son, he is smoking too much.” is not heard as often as “I am worried about my son, he is on to those damn Protein Supplements.

Indians have been consuming products such as Complan, Horlicks, Boost, Nutramul, Bournvita & a host of other nutritional products for years. Nothing wrong with that…but what is shocking is that the same consumers of these products get scared about the so called side effects of protein supplements. They are simply scared of the word “Supplement” not understanding that all the above mentioned products fall under the category of supplements.

A mother who hates the very word Supplements won’t allow her kid to go to bed without a glass of milk mixed with Horlicks. Farex & Cerelac are also supplements for infants. Wake up Mummy, all the above are supplements

You will be surprised to know how many similarities there are in the ingredients of Farex or Cerelac with that of commercially available protein based supplements.

“How the hell could I have missed that?” you say!!!

Well dummy to discover the above, you need to read the damn labels (Something the so called experts shouting about side effects never bother doing.)

Everybody is shouting about the side effects on the liver & kidneys of too much protein. The truth is that anything in nature including water if taken in excess is bad for you.

But the irony here is that I am not talking about EXCESS protein. What I am talking about is OPTIMAL levels of protein, which can help retain & build lean tissue. All the people talking about excess protein & its side effects need to define what excess means.

In a country where the national diet is low in protein and excessive in carbohydrates, it is a waste of breath, print & time talking & writing about excess protein when 90% of the nation looks unfit & podgy due to a lack of protein. It’s like writing an article about the ills of overeating & gluttony in Ethiopian Times when the nation is suffering from starvation & malnutrition.

The truth is even if a person was to take protein in excess; it would not strain the liver half as much as whiskey in moderation will.

A popular Indian health publication recently ran an article warning people about the ill effects of Supplementation.

The irony of this is that in the same issue they ran an article that gave tips on “responsible Drinking” (Alcohol)

In their convoluted opinion, there can be such a thing as responsible Boozing, but no responsible person should ever take nutritional supplements.

(Obviously the editor of this esteemed publication was high on alcohol when he compiled this issue)

Then comes the age-old refrain about how it is synthetic, manmade, artificial & hence it is bad for you.

This statement is even more ludicrous when it comes from the mouth of a person who downs 5 to 6 cans of coke or Pepsi a day (I mean, you can’t get more synthetic than that, can you?).

Why is it that people can’t accept the fact that there are things that are good for you & things that are bad and that it has got nothing to do with whether it is natural or manmade. There are mushrooms that are tasty & good for health, but what you may not know is that there are deadly mushrooms that are poisonous (They both come from nature) Remember Snake Venom is 100% natural…that doesn’t make it safe does it???

Casein & whey can only be derived from milk, Albumin can only be derived from egg & soy isolates can only be derived from soybeans. Hence every supplement on the market may be produced in a factory, but the source is always from nature.

Nothing can be synthesized from thin air; finally everything has to come from nature.

Everyone who has anything against consuming a supplement have no clue what’s in the jar or what’s on the label. The funny part is they don’t even care. THEY JUST KNOW THROUGH SOME DIVINE INTERVENTION THAT IT’S BAD. Nobody should have the right to propagate or condone the use of supplements without validating their opinions with scientific fact. (My personal advice to people who have opinions on supplements is… “At least know what’s on the label before opening your trap about something you know nothing about”) Now that I have made my dislike for dogmatic ignorant people amply clear, lets get down to understanding supplements scientifically.

90% of the commercially available supplements are Protein based. So the next logical question is, “Why is Protein so important to people who work out?”

Protein is the only Macronutrient capable of repairing muscle tissue damaged through exercise. Hence the requirement of protein for a person who works out regularly thrice a week causing micro trauma to muscles is significantly higher than that of a sedentary person.

The gram mage of protein we are talking about for active, working-out individuals is around 2 grams per kilo of body weight for men & about 1 to 1.5 gms per kilo of body weight for women as opposed to the universally accepted norm of 0.8 gms per kilo of bodyweight. (Nothing wrong with this intake of protein as long as you sit on your butt & watch TV all day. The big mistake lies in not understanding the difference in protein requirements between active people & sedentary people.)

If you are getting the requisite quantum of protein from food then you don’t need to supplement, but if you are not, then you need to supplement your diet with protein powders. This answers the question as to how much of the Protein based supplement you actually need.

If you need 100gms of protein & you are getting 50 from food then you need 50 from the supplement. It’s as simple as that.

WHEY PROTIEN: A component of Milk protein with the highest Bio-availability rating amongst all proteins. It is derived from the water that forms while preparing cottage cheese. Milk protein is about 20% Whey & 80% Casein.

Then why not just drink milk? Good question.

The answer: quality of protein in milk is very good but the quantity per glass of milk is low & so to get the requisite amount of protein from milk you have to consume lots of other unwanted components of milk, not to mention the unnecessary calories. Hence the solution is EXTRACTION. Whey protein powder is nothing but a concentrated source of protein derived & extracted from milk.

In fact the word side effects is applicable to milk but not to a high quality Whey protein powder. Let me explain. Milk comprises of two proteins, Casein & whey, a sugar known as lactose & saturated fat (Cream). Out of this the macro nutrients that are beneficial is only the two highly bio-available proteins Whey & Casein. Lactose can cause gastric distress in most adults due to the lactase enzyme diminishing with age causing what is commonly known as lactose intolerance. Saturated fat leads to increase in cardiovascular disease risk factors. We as humans have developed processes to get the most out of nature. Remember even cooking is a manmade process. The other great process is Extraction. Superior forms of extraction allow us to get to the beneficial Whey & Casein and keep the unwanted lactose & saturated fat at bay.

So you see the manmade so called artificial Whey protein supplement extracted from milk through state of the art extraction processes is side effects free. But the same cannot be said about all natural full fat whole milk. A pure protein powder without carbs should be consumed as an adjunct to your meal & never as a stand-alone meal.

PROTEIN BASED MEAL REPLACEMENTS & WEIGHT GAINERS:

If it is a meal replacement with around 20gms of carbs then it can be used as a stand-alone meal.

A protein based weight gainer will have almost 3 times as much carbs as protein and should be consumed only by classic Ectomorphs who have racing metabolisms which need the protein sparing effect of carbohydrates to promote lean body mass gain.

CREATINE MONOHYDRATE:

Present in the form of Creatine Phosphate. When readily available Adenosine Tri Phosphate (ATP) releases energy by breaking off a phosphate molecule, ATP turns into Adenosine Di-Phosphate (ADP). Since muscle needs ATP to contract, Creatine Phosphate donates a phosphate to ADP to turn it back into ATP for a further 12 to 13 seconds of usage. Thus if we were to increase creatine phosphate levels to supraphysiological levels, we would enhance the regeneration of ATP & improve contractile ability of the muscles. This performance boost in strength is experienced within days. It also has cell volumising/hydrating properties. This means that it forces water & glucose into muscle cells making them highly anabolic.

If supplementing with plain 100% creatine monohydrate, 5 grams a day taken with a 50-gram dextrose solution immediately post workout is the best way to consume Creatine for optimal results. But Creatine Ethyl esters available now do not need the dextrose for delivery & are hence healthier & easier to take. They are also more stable in solution & do not degrade to Creatinine (Inactive metabolite) in water as fast as regular creatine does.

There are no known side effects of Creatine usage so far. It has been the #1 seller apart from protein powders selling OTC (over the counter) in the USA for the past 10 years.

Since it works so well in increasing strength, it has been under the scrutiny of the FDA for any side effects. But none have been reported so far.

The detractors of Creatine also have to grudgingly agree to its effectiveness, but use the crutch of not knowing the long-term side effects as the reason why people should avoid it. 20 yrs down the line also you can be rest assured they are going to be worried about long-term side effects. Will 50yrs be enough to satisfy them? Who knows?

GLUTAMINE:

It is the most abundant amino acid in the body. The Amino acid pool in the body comprises of almost 70% Glutamine. It is involved in Immune function, Brain function & the GI tract. In times of stress such as exercise, the body readily depletes the Glutamine stores. The body in order to synthesize more glutamine starts to cannibalize its own muscle for glutamine. The only way to stop this catabolism (Breakdown of muscle tissue) is to supplement with L-Glutamine.

There are no side effects, only Health promoting effects such as a stronger immune system & better Brain function. It also has cell volumising properties similar to that of Creatine. Take about 10 grams of glutamine post workout for optimum results. In case of a compromised immune system, take up to 20 grams a day.

I would like to end this article by saying that I further validate my writings by the fact that apart from being an expert on the topic of supplements, I am also a USER.

Kaizzad Capadia,

Director,

K11 Fitness Academy


Become A Certified Fitness Professional

If you are toying with the idea of becoming a Personal Trainer (I am assuming that a person toying with this idea would be someone who is extremely passionate about Fitness & Working out.) Then the first thing that you must do is get formally educated by signing up for a personal trainer course from a reputable Fitness Academy. Many passionate workout enthusiasts who have been at it for years think that they are qualified to train others just because they have been training for a long time & have a good body. Nothing could be further from the truth.

An often heard phrase from exercise enthusiasts who think that formal education is not necessary to become a fitness trainer is, “I may not have theoretical knowledge but I have years of practical experience in working out.”

This though common is absolutely ridiculous. Practical & Theory cannot be separated. Practical experience without theoretical knowledge is an experience in making mistakes.

On the other side of the coin, there are many certified fitness professionals who have certified themselves by giving online exams. Any certification course that certifies students without a practical exam has no meaning.

No amount of theoretical knowledge can compensate for lack of practical experience. Form & Technique of a personal trainer should be picture book perfect.  This can happen only if the personal trainer course has an intensive practical module.

The questions to ask a fitness academy before joining a fitness course to become a certified personal trainer would be the following:

a)    Who are the faculty?

b)    Is Anatomy & kinesiology being taught by a Doctor or a Physiotherapist? (A Physiotherapist is any day preferred over a doctor in these subjects, when it comes to educating fitness trainers.)

c)    Is there an intensive practical module in the fitness course?

d)    How many students per batch are trained by the master trainer during the practical module? (Any more than 6 students per batch will dilute the effectiveness of the practical due to lack of personal attention?

e)    Is First-aid & CPR part of the syllabus?

The above questions will help you select the right fitness academy that will make you into a knowledgeable & effective fitness professional.

Kaizzad Capadia

Director,

K11 Fitness Management Co. Pvt. Ltd.


Understanding Body Fat

Majority of the people who enroll in gyms are obsessed with fat loss…yet they are thoroughly confused as to what FAT really is. One of the reasons is their complete misunderstanding of the concept of fat loss & confusing it with sheer weight lossWeight loss is the easiest thing to achieve…starve yourself on soups, salads & hit the treadmill for an hour a day & you could end up losing 10kgs in a month. The reason for this stupendous weight loss is not loss of fat but LOSS OF MUSCLE…again because people don’t understand fat loss, they don’t understand the value of muscle… if only they knew that the secret behind burning fat is simply an increase in muscle… but to convince you about this simple scientific fact I first have to define Body Fat

(Adipose Tissue) & make you understand as to why the human body collects Fat. To understand where this ugly unsightly soft -jelly like substance that we can pinch on our abdomen & hips n thighs (fat can be anywhere on the body but most often collects around these two places) comes from… we first have to understand the concept of Basal Metabolic Rate (BMR).

It is a big mistake on our part to think of calorie burning to be associated solely with using the gym…lots of people obsessed with calorie burning are surprisingly only concerned with burning more calories by extending their duration on a cardio machine such as a treadmill…this is achieved by probably extending their 1 hour run or walk to an hour and a half…they completely ignore the fact that the body is burning calories even outside the gym throughout the day. If they are so obsessed with calorie burning…shouldn’t they be concerned about increasing their caloric output throughout the day???

The BMR is the rate at which the body burns calories through the day, no matter what the activity (including sleeping) just to keep the body alive. The digestive system, the respiratory system, the circulatory system, the central nervous system, brain function, immune system etc. all require tremendous amount of calories through the day, throughout life just to keep you alive. The very process of staying alive is a lot of work for the body, requiring a lot of calories. You may be working out 2 hours a day, but you are burning calories at your basal rate for 22 hours. You do the math & decide what is it that you should be concentrating on to increase your caloric deficit… 2 hours or 22 hours??? Obviously, the answer is the rest of the day.

Once we have understood the concept of BMR… we have to understand that all of us are different in the way we consume fuel (Calories). Some of us are fuel efficient, this means that we need very few calories to keep ourselves alive (Low, sluggish BMR) & some of us are fuel inefficient requiring a lot of calories to sustain life (Fast, racing, BMR)…the fuel efficient people end up fat & the fuel inefficient ones end up never gaining weight. In other words a low BMR person & a high BMR person could be eating the same amount of food but the low BMR person will gain weight whereas the fast BMR person will lose weight. To make things clearer lets add some figures. (These are mere assumptions.)

a) Sluggish BMR person needs 1300 calories per day & ingests 1600 calories. (300 calories more than his requirement)

b) Fast BMR person needs 1900 calories per day & ingests 1600 calories. (300 calories less than his requirement)

WHAT IS BODYFAT?

It’s easy to understand why “a” would never gain weight as all his calories that he ingests are used up for energy. But in the case of “b” he has 300 surplus calories everyday. What does the body do with this surplus? Well it stores the surplus for a rainy day & the bodies can only store calories as adipose tissue or FAT. In other words an unused calorie whether from dietary fats, carbohydrates or protein will be stored as body fat. In the case of men, most often it is stored on the waist or abdomen & in the case of women the preferred site for fat deposition or storage of unused calories is hips & thighs. Hence finally we have a clear picture as to what is Body Fat. So let’s have a definition for it… “BODY FAT IS YOUR BODIES STORE OF UNUSED CALORIES.”

This definition brings to light a very important concept that will help you win the war against body fat. It’s not how many calories you eat that make you fat but how many calories the body requires to sustain life that determines whether you will end up Fat or Lean. The deciding factor between fat & lean thus becomes your Basal Metabolic Rate. Increase your BMR & enjoy a fat free lean body forever.

HOW TO REV UP A SLUGGISH BMR?

Now we come to the key issue of how to rid ourselves of this unsightly fat. When I told you that all the systems like the cardiovascular, digestive, circulatory, respiratory, central nervous, etc. contribute to the overall calories spent by the body in its effort to keep itself alive…I purposely skipped one big system which is a great consumer of calories through the day & a big contributor to the extremely important BMR…this system is the MUSCULOSKELETAL SYSTEM, the complex of metabolically active voluntary cross striated muscles surrounding the skeleton that are responsible for every voluntary movement made by the body…constant shortening & lengthening of muscles goes on through the day to create a multitude of movements (you constantly toss & turn using your muscles even while you sleep) Now it becomes very clear that the more muscle you carry, the more calories you will burn through the day (the higher your BMR) & the more calories you burn through the day, the less Body fat you will have to store. There is a distinct inverse relationship between muscles & fat…in other words more muscle automatically relates to less fat & vice versa. I will further illustrate the importance of the role muscles have to play in the war against fat by the following two striking examples.

Fact #1: An average man carries less fat than an average woman.

Fact #2: An average 20-year-old carries less fat than an average 40 year old.

Please note that in the above two facts the common factor is that the people carrying less fat are also the people carrying more muscle.

In case of Fact #1 an average man carries more muscle than an average woman simply due to the predominance of the male hormone testosterone, which incidentally also happens to be the most important contributor to muscle growth. With women having minuscule quantities of it their muscle mass is very limited. This simple fact gives men the edge over women in the BMR department thus causing them to store less fat than women.

In case of Fact #2 an average 20 year old will carry more muscle than an average 40 year old simply because muscle loss is an inevitable part of the aging process. (Unless you engage in a fitness lifestyle that includes strength training & a focused approach to eating adequate quantities of protein.) This simple fact also gives younger people the edge over older people in keeping body fat at bay.

A simple analysis of both the above all prevailing examples should bring any right thinking individual of sound mind to the inevitable conclusion that if you want to rid yourself of fat, then you have to rev up your BMR & there is no better way of doing that than to increase the quantum of muscle in the body. One of the biggest reasons as to why you would end up fat is losing muscle to the aging process.

THERE IS A DISTINCT & CLEAR INVERSE RELATIONSHIP

BETWEEN MUSCLE & FAT.

MORAL OF THE STORY: MORE MUSCLE… LESS FAT.

Kaizzad Capadia

Director,

K11 Fitness Management Co. Pvt. Ltd.


BS Body Building Series – The Triceps Kickbacks

The Triceps Brachii are a 3 headed muscle situated at the back of the humerus opposing the biceps brachii at the elbow joint. It’s function is Elbow extension.

The innermost head is also called as the long head & is the only head to originate from beyond the shoulder, from the scapula. The Middle & Lateral heads originate from the shaft of the humerus & all 3 finally go & insert in a common insertion on the Ulna after crossing the elbow joint.

Triceps Brachii

Obviously to work this muscle we need to load up on the function which is Extension at the elbow joint. Hence we have various Extensions with a barbell, Dumbbell & cables… But the most effective triceps exercises are the close Grip bench press & Parallel bar dips. These are the compound movements in which proper & substantial overload can be put on the Triceps.

Decline close grip bench presses start

Decline close grip Bench press Finish

Parallel bar dips start

Parallell bar dips, Finish

When we do a triceps kick back we are again putting resistance on Extension at the elbow joint. Hence kinesiologically it is right. Then why am I categorizing it in the Bull shit category???

The reason is the fact that for a movement to be deemed effective it should not only be kinesiologically correct but also be performed in a bio mechanically strong position to provide adequate load to cause micro trauma. This is where the Triceps Kickback fails miserably. Even the strongest of guys cannot handle more than 30-40lbs… Most do not exceed 25 lbs. You give some of these same guys a close grip bench press to do & they will be banging out 6 reps with 315lbs…

Kickbacks

You see how lame & sissy this exercise looks??? That lady above is wasting her time.

Please try & understand this sentence –

“The movement is difficult to execute & hence does not allow a load challenging enough for the target muscles to be worked hard enough”

There is this whole school of thought that seems to think that any movement that is hard to execute & hence limits the amount of weight that you can take will always be more challenging to the muscles than a movement that allows you to take more weight. Nothing could be farther from the truth. Muscles do not think & do not differentiate between hard to execute & easy to execute movements…They can only read mechanical load & will work less the moment that load is dropped.

For those who say that movements like the close grip bench press for the triceps, being a compound movement gets help from other muscles like the Anterior deltoid & to some extent from the pectorals… I can only say that they are very wrong… You see the Triceps works independently at the elbow joint causing the elbow to extend. In this function the Anterior Deltoid or the pectorals can do nothing as they function at the shoulder joint… For a muscle to exert its force at a joint…the muscle first needs to cross that joint & insert into the bone after the joint. The Triceps brachii is the only muscle out of the Pec/Delt/ Tri complex that crosses the elbow joint & inserts onto the Ulna. The Anterior deltoid ends by inserting into the Deltoid tuberosity which is in the middle of the shaft of the humerus & the pectoral inserts into the bicipital groove which is just below the head of the humerus… The Deltoid & chest are not even close to the elbow & hence cannot aid the Triceps in elbow extension that occurs in a compound movement such as close grip bench presses.

The bio-mechanics of the close grip bench press allows a huge load to be placed on extension at the elbow joint & our BS exercise of the month – The Triceps Kickback, is on the other side of the spectrum in this regard of overload.

It is hilarious & at the same time sad to see people do this rubbish exercise with so much focus, applying the so called mind-muscle link.

Many so called experts call this movement a “Finishing exercise”, “Shaping movement”, “Pumping Movement”. THERE ARE NO SUCH EXERCISES OR MOVEMENTS

The shape of a muscle is fixed by its origin & insertion points. No trainer can hope to shape your muscles with an exercise. The exercise is there only to provide microtrauma to the skeletal muscle & provide a skill set to the Central Nervous System (CNS). Beyond these two purposes there is no other purpose for an exercise or movement.

Always choose exercises that allow the body to be in a bio-mechanically strong position, thus allowing maximum overload to the muscles.

Hence please give the stupid Kick backs a miss from now on.

-          KAIZZAD CAPADIA


Women and Weight Training

The women’s lib movement can now finally be said to be complete, the women of today right from the high powered corporate executive, to the college going Britney Spear’s wannabe to the soap opera watching housewife have all of a sudden started visiting gyms, and no its not because gym memberships today cost lesser or the trainers are hunkier but because the liberated woman of today realizes that a gym is where she would acquire true physical strength and beauty which would compliment the inner strength and  beauty which women have possessed for the longest of  time.

The gym was always thought to be the domain of the bodybuilder and a woman stepping into the gym and that too for a weight training workout was almost unheard of, the fear of sprouting manly muscles, of becoming fat if you ever stop training and other such false facts kept women away from the weight training area. But today’s woman uses weight training as a tool to not only sculpt the body of her dreams but to also improve her health and with it the quality of her life.

Men and women both possess more than 650 muscles and more than 200 bones. The primary difference between Adam and eve is hormonal. Men have a greater amount of testosterone which gives them their hairy backs, baritone voice and more importantly the capacity to drastically increase their muscle mass. Women on the other hand possess a larger amount of estrogen, which gives them their feminine features & greater tendency to gain fat, plus their extremely low levels of testosterone give rise to a very low potential to gain muscle. All you women need not be too happy. The inability to build muscle, which has a capability to burn calories 24/7, makes you carry more fat as compared to your male counterparts.

So weight training is an invaluable tool for women to increase whatever little muscle and with it their calorie burning capacity. It will not only make you lose the ugly body fat but keep it off as well.

One more little known fact is that a muscle is what gives shape to the body. Once the fat comes off if the muscles are not developed, the body will simply weigh less but not be ideally shaped. The female form will be enhanced and a woman will be deemed as well shaped only if her muscles are developed.

Even after all this a woman will still have doubts of whether to embark on a weight-training regime or not. This stems from the following

“I do agree that building muscle is the best way of ridding the body of fat…But I am a woman & won’t an increase in muscle make me larger & more masculine?”

This message goes out from me loud & clear to all women…

“You’ve got a hope in hell in building muscle like men…won’t happen even if you want it more than anything in the world…WAKE UP to the fact that nature just hasn’t given you enough of the muscle building hormone Testosterone to be able to build the kind of muscle that would be visible or make a substantial difference in size or girth of the body”

At best you can hope for muscular hypertrophy in fractions of millimeters…if you do everything correctly…but the very process of building a millimeter of more muscle will elevate the BMR so much that you will lose fat in inches…

That’s the fantastic trade off that women can hope to get from weight training

A millimeter increase in muscle will lead to an inch of fat loss. Thus successfully reducing dimensions & at the same time giving it awesome shape & tone.

After I have convinced you that weight training & building muscle is as important for you as men I’ am sure you’d want to ask this

“Do I need to train intensely or increase the weights that I lift? As I simply want to tone my muscles & not increase my muscles.”

The minutest increase in muscle requires as much effort from a woman as a male body builder who just wants bigger muscles…the poundage’s might differ tremendously between a housewife & a male bodybuilder but the effort level remains the same…

Please understand that muscle as a tissue already has tone…you do not give it tone…whereas fat as a tissue has no tone…When the body has more of the un-toned tissue FAT…& less of the toned tissue MUSCLE…then overall the body lacks tone.

So to give your un-toned body some tone…you have to do everything in your power to increase the toned entity MUSCLE. Thus you just cannot tone the body unless you aim for a gain in muscle.

So if you just want to be a thin woman then just running round your block and starving yourself will do the job. But if you want to be the epitome of feminine grace & be considered as the possessor of an aesthetically pleasing athletic body that is firm & toned…then you better hit the gym to lift weights and every time you pray at night, wish for more muscles.

Weight training apart from building muscle to make you look like a million dollars also has great health benefits too. Such as an increase in one’s bone density which would protect women from diseases like osteoporosis (Loss of bone density) and osteoarthritis which wreck havoc on the bones of women both young and old and make them more susceptible to horrible conditions like frequent fractures even with minor hits and conditions related to degeneration in the spine, hips, shoulders & knees. Please remember that as a woman, you are more prone to Osteoporosis than males.

Women have for long been termed as the weaker sex ,this was mainly due to a lack of physical strength while performing day to day tasks, but this too is subject to change. Weight training is bound to make women more attractive…but the other beneficial effect is that they will get stronger too… This strength will come in real use in day to day living be it lugging a box of wheat flour up 2 story’s or carrying a little one around the whole day or standing up for yourself and flooring eve teasers all while maintaining your beautiful and feminine body and not only looking like but feeling like a million dollars as well.

Thanks to weight training… The weaker sex is weak no more…


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