Tip: Fixing up Metabolism

Metabolism is a  most common word now in the health and fitness field and most people still don't understand the basics. They just throw around  the word loosely. People are getting caught up on BMR (Basal Metabolic Rate); RMR (Resting Metabolic Rate), Metabolic Set point, etc. I will be dealing with these on a more detailed article later.

Metabolism is simply the amount of calories burnt for the body to function efficiently. That is the simplest definition though there are many things to still understand about how it functions. However it should be understood clearly that metabolism can be affected by conditions like environment, exercise, diet, etc.

My purpose in writing this post is that many have been saying they want to lose weight, or change body composition or the dreaded 'what diet should I be on?' question.

The first step is to assess your metabolism which is done by checking your body temperature. You can do this with a thermometer. The best time to do this is late afternoon or early evening since you have already started running through the day. Do this 4 days in a row. Check your readings with the table below

If it is 37C  (98.6F) you are at optimal and fine.

If it is 36C (97F) your metabolism has been reduced by 10%-20%

If it is 35.5C or below (<97F) your metabolism rate is in pretty rough shape.

If you find your self anywhere below 36C (97F) dont even think of starting a diet. Get back your optimal body temperature first. This requires eating more and supplementation for the first few weeks before you can even launch into a fat loss or body recomposition diet. Ideally, you might want to continue eating about 300- 500 calories more everyday for about 3-4 weeks. You might need a few more weeks but after three weeks measure your body temperature again and see if its pack to optimal and sustaining.

The reason to eat more is simple. You need more energy in the body to raise your metabolism to normal. Supplementation is necessary to cover nutritional deficiencies and in getting hormones to start working correctly again.

Before you get into any kind of weight loss diet , assess yourself first using the method given above and then start to focus on fat loss or diet.

Getting on your nerves? Sensory overload and what to do about it.

A common problem that I see happening today and most people are not even aware of is what I called sensory overload. I realised this happening with me a few years ago and then again recently more often. It can result in deep tiredness, high levels of irritability and inability to think clearly. It is a over-stimulation of senses to such an extent the brain just doesn't seem to process effectively.

Sensory overload from my definition is when your 5 physical senses are overloaded to an extent that creates adverse affects of stress, irritability and inability to think and function clearly and effectively.

Do you get that 'it gets on my nerves' feeling? Well, sensory overload is something like that multiplied by 2 or 3 times.

There are some simple solutions to this issue.

1) The power of silence: Many times to get rid of sensory overload, I go in for a timeout. I take some time (about 10 minutes) get alone, turn off computers, phones, dim lighting forms and just sit quietly and wait. I will enjoy the silence. I might even after a while incorporate deep breathing.However, the first thing I resort to is just sit quiet and not move.

2) Power naps/ Sleep: Many times a lack of rest or sleep is a huge factor in sensory overload. So what I choose to do is refocus back on power naps and quality of sleep. I have already addressed the topic of sleep in an earlier post here.

3) Mini Vacations- It is important to take mini-vacations. A change of scene and place. Now this might be on a weekly basis or fortnightly and might just involve taking a drive out of your usual setting and just out to the farm, outskirts of the city. It might also help to take a rip to another place close by every 3-4 months.

4) Disconnect: It is important to have times to disconnect with things. I realised this earlier on and wrote a post about it here.

These are the 4 common things I rely on especially points one and two being the main ones for me.

How do you deal with sensory overload? Share your thoughts and ideas if you have any ideas or views. Please share this article with people who you feel need help.

Bodyweight Training

Having trained exclusively with Bodyweight Training for the last three years, I have learnt a lot about them and understood them more deeply. Bodyweight Training can be used for different training goals whether fat loss, stamina, endurance, strength, muscle building. Bodyweight basic exercises are easy to learn.  There are also more challenging moves as you progress and these become difficult as they become more flamboyant and require more skill and discipline. These are the important points I have found about bodyweight training.

1) The best go- to exercise regime: These can be done anywhere anytime. You don't need a gym, no extra equipment -  just you and your body. Learn the basics - which are most times based on basic human movements - and you are good to go.

The best known bodyweight exercise: The Pushup

2) Shows the truth to yourself - Bodyweight exercises especially during progressions is ruthless in revealing the truth about yourself in case of physical strength and conditions. It will not lie to you. When I first started I could deal with some very heavy weights. However, I realised I couldnt do 15 proper pushups!!

3) Variety: There are different varieties of bodyweight exercises eg: calisthenics, pilates, bodyweight bodybuilding, shadowboxing and martial art styles, gymnastics, isometrics, etc....There are enough disciplines in bodyweight training to keep it fresh.

4) Identifies weak points and imbalances: This is a vital point as it can help point out serious injuries before they happen. We can get these corrected. I have found slight areas of tightness and discomfort near my spine to which I was able to correct immediately before something more serious happened.

5) Mental strength and focus; As I keep working on bodyweight exercises I find that I have to be more internally focused using greater mind-muscle connection and developing a mental strength.

6)Builds  Persistance: Sometimes in progressing in bodyweight exercises the learning curve gets quite steep. It calls for mastery and dedication to achieve the movement.  When I was trying to learn the back bridge it took me two years to get it. Sometimes if you want to learn a particular exercise it will require you to never give up, stay consistent and focused.

The Bridge

7) Easy on the joints and Injury recovery:- Unlike heavy weights, bodyweight training hardly stresses out joints and prevents joint injury. On the contrary, it keeps joints healthy and might even help recovery from certain old injuries and improve joint mobility.

8) Core strength: Bodyweight training helps strengthen the core in ways usual weight training cannot. As you stay with it, it builds an unusual strength of a different kind depending on the mode of bodyweight training.

9) Whole body training: Bodyweight training helps the entire body work as a unit. As compared to training with free weights, there are hardly any isolation dominant exercises.

10) Simplicity: Bodyweight, though sometimes not easy as you progress, has a beautiful simplicity to it. 

11) Creativity: We can get creative with bodyweight movements as we progress. in addition to that the cognitive ability even in adults starts to develop again.

The real prize in especially in bodyweight training is not when you are able to hit a really tough flamboyant cool looking move eg: a handstand. It is what you learn in the journey getting there. 

Interview : Wanphrang Warjri

Today, is the first interview post I have put up on my blog. It features Wanphrang Warjri - from the beautiful city of Shillong - aka - The Scotland of the East.   I was in Shillong a couple of months ago and I got to catch up with him. Wanphrang is a relative of mine and had a great transformation last year- From 87kgs to 79kgs- a whole 8 kgs- in 9 months! He had a drive and self motivation that was unique. I have not known Shillong to have a 'gym-culture' like other metropolitans and that makes things even harder. It was very encouraging to see him and the way he has been motivating others as well to live a healthy lifestyle.

Wanphrang, Labet and our family catching up over a good Chinese meal in Shillong

GS: Hi Wanphrang! First, tell us a bit about yourself. Where are you from? What do you do?

WW: Hi Gideon, I am from Shillong, Meghalaya. I am currently working in Meghalaya Energy Corporation Limited.

GS : I met you when you came down to Bangalore. You had quite a transformation when I met you 9 months later in Shillong! Could you tell us what happened?

WW: First of all, I thank God for His guidance, grace and blessing that I could be what I am today. I started Brisk Walking four years ago for about 40-45 minutes, five days a week but still my weight wouldn't come down. Then I started controlling my diet and doing some of the exercises you showed me along with my walking and by God's Grace last year I could see some results.

GS: What kind of training regime do you follow?

WW: As of now, the training regime that I follow are 10 mins warm up (Brisk Walk) followed by 30 mins of jogging and then 5 mins of cooling down (walking). Then another 15 mins of exercises like Planks,sit ups, Lunges,Squats,back stretches,hamstring stretches. I do this 5-6 days in a week.

GS: What was your diet like? Do you still maintain the same diet?

WW: Before I didn't have a diet plan per se. I ate whatever I got. As of now, I have reduced salt, sugar and meat intake. I am trying to include more vegetables and fruits in my diet. I try to avoid junk or processed food as much as I can.

GS: What would be your advice to the readers out there looking to for a transformation?

WW: Never give up. The plan that worked for me might not work for others . So keep on trying new techniques and training regimes till you find what works for you and try to eat healthy food. Most of all pray to God. I would like to end this with a verse from the Bible. Proverb 16:3. " Commit to the Lord whatever you do, and He will establish your plans". 

Thank you Gideon for your tips and help.

Thanks Wanphrang!

When I met Wanphrang in December, I was absolutely surprised by his transformation. The main key for him was he stayed consistent. He spent only one evening with our family by means of a casual visit and never in that 9 month gap did he ask me anything. He would only mention in chats that 'training was still going on' but I didn't know anything else. 

Remember, stay focused, stay consistent.

My Journey into Football.

I started playing football in May 2016. As a team we started playing futsal. I really had not been too interested in playing the game as much as I enjoyed watching it and training athletes. My main game had been basketball through school and college and then from college through my early career it had been bodybuilding. I had also been training a football player for Strength and Conditioning for 4 months prior to that.

I really had not been one to play the game but I had a strong and strict mentor and great teammates. After my first game, I took some time to reflect on the game. I knew nothing about practically being in the field. However, in this team I was a part of I realised I wasn't put down but encouraged and built up.

Some of my team mates

My Head Coach and team captain saw my potential and srengths and weaknesses in realation to the game and assigned me a position. It was a position that I instantly 'clicked' into and in further months started to become even better at it.

I started to learn more about the game and follow the instructions and rules. I found myself improving mentally, physically and skilfully. I also took time to study the game. We play 5 a side football so I started learning more about that. I also took an interest in changing my training routine to play better on the field. That tremendously helped my client who played football. I was three weeks into play when I got my first compliment. 'You have really improved and I dont like it. You are causing too much trouble for me to score.' 

 

First pair of football shoes!

My head coach sponsored a pair of football shoes for me. I was using cross trainers to play when he advised to get indoor football shoes and he got them for me.

A month and a half later I scored my first goal! My head coach who was also playing with us set me up for it! As the months progressed I started to focus more on my defense position and also watch other positions play. As a strength and conditioning coach at some point I have to know how to train those positions. In November, we moved more into indoor 5 a side football. I scored my 2nd goal playing a forward position!

My improvements came through an extremely patient and suppportive team. They kept correcting me and encouraging me. There was never one session I came out feeling like a loser. 

 It seems at the age of 36 I have found a sport I can get involved in. I look forward to each session and enjoy every bit of learning I get. My journey continues.....

Turning up the Heat: Steam Showers

I'm in the beautiful city of Shillong for a family event. 'The Scotland of the East' is a beautiful place and I enjoy the natural beauty and natural and healthy food. Here's a pic from a viewpoint near my place.

Shillong, can get really cold at this time of the year. Its most severe winter months are from December to February. Unfortunately, I'm not the type that handles cold weather very well. After a few days here my muscles and back was aching from the shivering and I was getting really tired. I also didn't want to end up with a chest congestion. Then I did something that I did regularly before and still do once in a while now- have a really hot shower! It worked. The shower head was powerful so I also got the added advantage of a hydrotherapy massage.

I closed the windows and all air vents. The steam from the water filled up the room. So while I had a shower I could also do a steam inhalation. This is one of the best ways I have got a steam inhalation considering, I got my chest to clear, I got a massage and I got my muscles relaxed.

So after doing this consistently for three days (and I'm still continuing) here are the benefits I found.

1) Muscles and nerves relaxed: The terrible pain from my muscles  being so contracted and locked up and nerves being overactive started to ease out.

2) Clear Breathing passage. I could feel a light heaviness in my chest start to build up and I knew a bad congestion was not far behind. After the first hot shower, that stopped immediately. As I mentioned before the steam in the room helped greatly.

3) Active: I could move more actively and freely and be more productive instead of feeling and being like a human popsicle!

4)  Detox: I did feel better like after I do a detox. Only later did I find out steam showers actually assist the body detox.

5) Massage: I got a powerful relaxing massage due to the water force.

5) Cost and Convinience: I could do this in my own house. I didn't need a sauna session, jacuzzi session a spa or any other expensive method.

So these are the benefits I found out of my personal experience. I also found a link which lists more benefits of steam showers which you can find here.


I encourage you to give the steam showers a go and find out its benefits for yourself.

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A Deeper Look - The Importance of Strength Training

Over the years as an athlete trainer and a coach, a lesson that I have learnt and continued to learn is the importance of strength. I cannot emphasise this enough. Smart planned consistent strength training is vital to good health. These days I have been finding my niche in exercise for rehab and special populations (senior citizens, pre and post pregnancies, basic orthopaedics) and athletic strength and conditioning. I keep seeing the same thing over and over again. A simple weakness in a few muscles can cause terrible discomfort for people. Though I have been able to assist many people into recovering faster and easing their pains and discomforts, I thought I'd share a few of the things I learnt about the importance of strength training.

Strong muscles are necessary to hold your body up properly! 

1) Strength training strengthens the whole body and all its systems - Strength training generally trains the entire body- bones, muscles, nerve activity, tendons, ligaments, internal organs, cardiovascular systems etc.


2) Strong muscles protect the body - Strong muscles doesnt necessarily mean deadlifting 300lbs. It also isnt the priority to make you look good though its a byproduct. However, strong muscles help your balance preventing falls, In the event of a fall, a stronger muscle can contract harder and prevent more serious damage from happening. It can protect your joints and internal organs.  Whiplash most times is a caused by weak musculature. A strong muscle will help your balance, protect joints and internal organs, and stop serious whiplash.

Courtesy: pixabay.com

3) Strong muscles help in posture - Posture is underestimated. Incorrect posture is the cause of most back pains, neck pains, mobility issues, etc. A large cause of incorrect posture are weak muscles or muscle imbalances ( a group of muscles too tight and another group too weak).
Posture is largely connected to muscles and if muscles are weak you literally get bent out of shape!

Courtesy: www.ergonomics-info.com

  

4) Muscles - Bone relation - Strong muscles helps bones stay in place. We already saw how muscle and bone is necessary for posture. However another aspect of strong muscles are its ability to overcome the strength of the bones. Take for example the unfortunate even of a limb- bone breaking.
Assuming its not a complicated or extremely serious fracture what holds that bone in place rather than slinging off is the fact that the muscle is holding it in place. I heard a story of a person who walked about a mile with a broken leg! He was on a deserted road and limped his way to help. Another instance I heard about was of an amateur bodybuilder in South Africa. He put on so much muscle mass and strength that he broke his bones. He didn't take necessary supplements for bone health.

Im sure you see the further importance of strength training. Of course you do need proper guidance for specific aspects of strength. If you have any questions you can get in touch with me.

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