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How much Fat, Protein and carbohydrate to eat? This works for most of us and should be adjusted with physical activity level. May not work for someone who needs specific diet for health problems. Consult ur Nutrition coach or Dr
Fat
- 25-35% of@total calories ( 1gm =9 kcal)
1/3 of fat = saturated fat
< 300 mg/d cholesterol
- 25-35% of@total calories ( 1gm =9 kcal)
1/3 of fat = saturated fat
< 300 mg/d cholesterol
5g/kg body weight/day(1 gm =4 kCal) Range 2-7g/kg Females may /may not need 1-3 g/kg/d more.
<10% from added sugar. Less better.
Your training type also will matter. If u r doing for building muscles or endurance.
<10% from added sugar. Less better.
Your training type also will matter. If u r doing for building muscles or endurance.
Heart healthy foods
1. Extra Virgin Olive oil - High in mono saturated fat. Helps lower LDL cholesterol. Also have polyphenols - plant compounds that have an antioxidant effect.
#gettingfitterwithSandeep
1. Extra Virgin Olive oil - High in mono saturated fat. Helps lower LDL cholesterol. Also have polyphenols - plant compounds that have an antioxidant effect.
#gettingfitterwithSandeep
2. Oat meal - great source of vitamins, minerals, antioxidants, and fiber. Works to bind LDL cholesterol in small intestine.
3.Blueberries - One of the best source of antioxidants found in our diet. Rich in anthocyanin.
3.Blueberries - One of the best source of antioxidants found in our diet. Rich in anthocyanin.
4. Garlic - When chopped or crushed, garlic produces a compound called Allicin. Allicin helps widen peripheral blood vessels which improves circulation and decreases blood pressure. Also helps protect LDL cholesterol from being oxidised
This #FirdayKnowledgeSharing is about motivation and drive. Understanding Dopamine and tools that u can use to make it to your maximum advantage. How u can leverage specific behaviours, reward schedules and dopamine-prolactin balance to help ensure..
.. u can maintain motivation and capacity for pleasure over the long term. Don’t let the world control ur dopamine level. Dopamine is the thing from which adrenaline is made. Motivation is balancing pleasure and pain.
When u r sitting idle, dopamine is releasing at 3-4 times per second. If u suddenly are excited about something, not after receiving the award, then the rate of release increases many times. Dopamine is mostly released in anticipation or craving for something
Somewhere in our fitness journey we loose sight of health along the way. Health should be primary goal of any fitness regime. Weight loss isn’t health. There are plenty of people who are in normal weight range but are profoundly unhealthy.
Some people who achieve their weight loss goals do using extreme protocols that lead to loss of lot of muscle. Others eat crap diets that eventually creates chronic stress and is not sustainable.
One study shows that obese people who are otherwise fit had a mortality risk of 1.6 times the average and someone with normal weight but unfit had average mortality risk of 3.1 times the average. This does not mean obese is good but fitness is more important than weighing scale
Most people know that really good nights sleep consistently for 7-9 hours is best for their health but very few people know how to get it. This thread is about one important tool that can make u sleep better.
Viewing light early in the day, ideally sunlight is key to setting up sleep wake rhythm and for allowing u to fall asleep easily at night. Understand what’s going in your brain and body during a typical 24 hour day
Most people tend to wake up sometime around when the sun rises. An hour before to couple of hours after sunrise. As we do that our system generates a hormone called Cortisol from your adrenal gland. It sends a signal to the body to increase the HR, tending muscles, moving about
Friday Knowledge sharing series - How much exercise is good for your longevity ? A very interesting study has been done recently. Link here ncbi.nlm.nih.gov/pmc/articles/P…
#gettingfitterwithSandeep
#gettingfitterwithSandeep
A wealth of scientific literature backs the unique therapeutic benefits of exercise for quality of life, cardiovascular health, and longevity.We all know that doing some exercise is better than doing none.But what’s less often highlighted is the dangers of doing TOO MUCH exercise
In his fascinating review paper linked above, preventative cardiologist James O’Keefe described 10 large epidemiological studies which (apart from two) show a distinct reverse J-shaped curve for exercise dose and mortality. 
My relationship with food improved dramatically when I stopped counting my calories and macros. I eat when I am hungry, not in some fixed time. I eat slowly and mindfully. When I have to lose weight, I stop 80% full. When I have to gain weight I eat 110-120% full.
I eat minimum processed food. I eat everything in moderation. I try to get 6 palms of protein dense food like tofu, cottage cheese, whey, greek yoghurt etc, 8 fist size starchy vegetables like leafy greens, peppers, tomatoes, cabbage etc, 6-8 cupped hands of carbs dense food like
lentils, oats, potato, fruits, cooked grains etc and 3-4 thumb size fat dense like oil, nut butter, cheese etc. I make sure my food is tasty. And I believe apart from athletes or models etc this is most sustainable for long term. For short term goals where u want to be ripped or
Daily movement is far more better than formal exercise. When u move u r burning calories, lubricating ur joints, improving ur blood circulation. The human body is meant to move not sit on a desk for 12 hours. People who sit more are typically 1/6 #gettingfitterwithSandeep
..less healthy. Daily movement is key to healthy life. If u do a desk based job, set a timer and walk for 5 minutes every hour. Track ur steps. Maybe u don’t have time for a formal one hour exercise but u can do three 10 minute walk. My Grand mom is 92 and the fittest 2/6
..in the family. She is constantly moving. If someone rings door bell, she is the first one to reach the door to open. When I come back from office she will ask पराठे बना दूँ। She never went to the gym. Scientifically this is proven also in the seven pockets of the world 3/6
Thanks to Covid we have been hearing a lot about Immune System. So lets talk Immune System. Our Immune Systems job is to determine the difference between 'us' and 'not us' such as toxins, virus, bacteria or any other compound that does not belong to us and may cause harm to us
Our immune system can also be stimulated by psychological stress and it doesn't always need an actual physical pathogen such as virus to increase inflammation. Our GI tract has a careful sorting system to determine which substance are threat and which are harmless food particles.
Immune System has two general branches
1. Innate Immune System - This develops when we are young. This is our first line of defence. It includes physical barriers like mucous lining in nasal passages or stomach acids.
1. Innate Immune System - This develops when we are young. This is our first line of defence. It includes physical barriers like mucous lining in nasal passages or stomach acids.
No matter what type of exercise you prefer, make sure that you observe your breath and become aware of your inner body. Bring your entire attention from your mind into your body. Move with every cell of your body, from the top of your head to the tips of your toes.
Allow your body to find its perfect work rate by breathing through nose in a steady ®ular fashion. Continue to increase pace to the point where ucan maintain steady & regular nasal breathing. If your have to open your mouth to breathe,u will know that the intensity is too much
As you run, feel each gentle connection between your feet and the ground as you propel yourself forward. Avoid pounding the road as this will lead to sore hips &joints and other possible injuries. Instead, bring a feeling of lightness to ur body and visualise yourself barely
Injuries are the fastest ways to derail your progress and take 10-steps backward. Specially if you are 40+. So you need to choose ur workout which not only benefits u the most but also keeps u safe & injury free. Here are some tips if you are 40+ for growing muscles injury free
1. Choose Dumbells over Barbells. Dbs not only allow you more freedom of movement ,but also help develop stronger stabilizer muscles and strengthen ligaments & tendons that naturally degenerate. Also, BBs often force you to lift in a FIXED BAR PATH which can be damaging on joints
2.Dont follow the Gym bro plan of doing individual muscles-Chest one day,back the other. Move to 3 day Full body plan. Full body strength training will not only give you the ideal muscle stimulation spread throughout the week, but these types of workouts are also the most ideal
Selfcare Sunday. We spend so much time on keyboards and screens. Here’s some routine to work on your wrist and eyes. Hold a ball tight and do these three workouts - 2-3 times in your day. @FitIndiaOff
We r spending so much time watching screen. Screen time decreases peripheral vision &create instability in movement. It may also cause anxiety. You may also feel head &neck aches due to excessive screen time. Do these exercises for your eye. This was created by Dr William Bates.
So the way it works - close your eyes. U will still see lot of light. Cover them with your palm. U may still see coloured lights or flashes. That means your eyes are stressed. Take deep breathe with eyes closed for 60-90 seconds till u stop seeing the lights.
Lets talk Muscle building/Strength Training for beginners today #gettingfitterwithsandeep
Know your MHR. The best formula is 211 – 0.64* age. MHR is max hear rate beyond which you red-line your heart. Don’t cross that.Don’t pick up your phone. Don’t gossip in between your sets. Don’t let your heart rate fall below 50% MHR ( which means you are taking too much rest).
Weight selection - stick to ‘moderate effort’ in the first 8-12 weeks of training. This is in part to prevent excessive soreness and to ensure proper form. At this stage in a person's training journey, technique practice is the primary goal.
You need strong core to keep you safe and sound. A weak core will leave you prone to injury. And core is not abs. I have seen many with six pack who have weak core. Core muscles wrap around the torso and not just located at the front of the abdomen.
Your core training should compromise primarily of anti movements. Exercises that challenge the core muscles to resist the spine from bending and twisting. Avoid crunches and sit-ups. They will injure you more than help u. Your core exercises should basically be
Anti Extension - Exercises that resist the extension of spine like Dead bug, Plank, Ab roller wheel
Lets talk Fitness goals and best practises.
1. Be in it for Long Term. Fitness should be part of your life for decades to come. Realize that fitness should be a lifetime commitment with ever-changing goals and expectations, and it should help you live a longer, healthier life
1. Be in it for Long Term. Fitness should be part of your life for decades to come. Realize that fitness should be a lifetime commitment with ever-changing goals and expectations, and it should help you live a longer, healthier life
2.Your exact nutrition plan will depend on your goal and health status, but have more fruits and vegetables in your diet, along with plenty of protein and complex carbohydrates. Limit your junk food.
3.Monitor your Blood Pressure, Cholesterol, sugar and Resting Heart rate. Always. These parameters are very important to monitor. Health and longevity are extremely important and should be everyone’s priority.
Many people say they feel drained after exercise. Training should always leave u better than when you started. If not, some things are wrong. Possible reasons could be
1) Hydration. Not drinking enough water during your exercise. You should drink at least 500 ml water
1) Hydration. Not drinking enough water during your exercise. You should drink at least 500 ml water
2) Failing to fuel yourself properly. Training fasted on weight training or HIIT days. Being on very low carb diet. Pay attention to your nutrition and hydration
3) Doing the wrong kind of exercise- Not all exercises are equal and meant for everyone.Everyone..
3) Doing the wrong kind of exercise- Not all exercises are equal and meant for everyone.Everyone..
..is not built to do same exercise. Body weight HIIT sessions and boot camps are designed to wreck you. How much u sweat, how heavy u breathe are no signs of effective workout. If it’s weight training session leave couple of reps in the tank. U don’t have to lift to fail
So about the fitness challenge. It will happen on 2nd -8th Jan. You have to do one 60 minute activity all these seven days. You can do any activity of your choice
1) Walk 5 kms
2) Run 8 kms
3) Cycle 15 kms.
1) Walk 5 kms
2) Run 8 kms
3) Cycle 15 kms.
These must be completed in a maximum of 60 minutes everyday & in one go. You can do walking one day , running the other or cycling whatever but must finish the distance in 60 minutes to be counted as activity.
How to Participate:
Start a thread on your timeline ‘I take up the #gettingfitterwithsandeep challenge.” And share the progress on that same thread everyday. Make sure you upload the activity screenshot along with the tweet everyday and tag me.
Start a thread on your timeline ‘I take up the #gettingfitterwithsandeep challenge.” And share the progress on that same thread everyday. Make sure you upload the activity screenshot along with the tweet everyday and tag me.
