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.