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Sandeep Mall

6 Feb, 11 tweets, 3 min read

Most of us who exercise want to lose fat. Doing this long thread on what & how u can . Your weekend read. My framework for exercise has four components - strength, stability, aerobic efficiency and anaerobic performance. Heres my last 12 weeks workout data.

Explaining today Zone -2. Zone 2 is defined as the highest metabolic output/work that you can sustain while keeping hour lactate level below 2 mmol/L. A healthy person when at rest has a lactate level of 1.0 mmol/L. Usually doing your daily chores should not increase this.

But doing a little strenuous workout you are going to start making lactate. Even the best athlete in the world will. The fitter the person is the more work they can do with less lactate. Zone 2 is the level where you can understand how metabolically fit you are

The easiest way to know your zone 2 range is first calculate your max Heart rate. MHR is approx 220- ur age. So for me its 220-55 = 165. Know your resting heart rate. If you have a smart watch u will know or else just count your pulse every morning for ten days and do an average.

My RHR is 50. Calculate your reserve HR which will be MHR - RHR. So for me 165 - 50 = 115. My Zone 2 will be 50-75% of Heart rate reserve ie. 58 to 81(rounding off) plus RHR which is 50. So range becomes 108 to 131 bpm. This is where Fat burning happens.

The science behind this is fascinating but too long a subject for a twitter thread. U may like to read more about ATP generation, Krebs cycle etc. Khan Academy has some good videos on the chemical reactions happening but just know best place to lose fat is zone 2.

To do Zone 2 exercise you need a machine which produce the same output. The best is a Bicycle. Indoor Bicycle. You can also walk on treadmill with some elevation. Most people will not cross Zone 1 while walking. And will cross Zone 2 if they start jogging.

So you will need some machinery help to stay in Zone 2 continuously for the time. If u are athletically very fit you can run. Kipchoge when he ran the WR marathon in 2 hours had lactate level below 2 for through out except last 15 minutes. These are exceptional athletes.

How much to do for max results. Each session should be 45 minutes minimum for max results. Preferably 3 sessions a week. Keep your HR within the Zone 2 range steady through out the duration. Keep increasing your wattage as you progress. Here’s my for reference purpose

When to do. Best is in morning. In Fasted state. U would want your insulin levels to be as low as possible because Insulin impairs lipolysis. In fasted state you will be oxidising more fat sooner in the workout as you will not take much time to shift from glucose as fuel to fat.

With Zone 2 Exercise done properly you would see improving fat Oxidation, improving lactate clearance & therefore improved mitochondrial function. You will seriously see the fat going down. Is it not your main goal of exercising and healthy life. That’s my zones of last 12 weeks

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More from @SandeepMall

Sandeep Mall

@SandeepMall

4 Feb

Longevity is a balance of lifespan ( living longer) and health span ( living better). 80% of non smoking population die because of heart attack, stroke, cancer and accidental death. Health span is decline of three main things

1) Physical decline - decline in mobility, muscles, strength, aerobic functions, movement, sexual function, freedom from pain
2) Cognitive decline - decline in memory, processing speed
3) Emotional decline - decline in sense of purpose, mindfulness, social support

While death is inevitable, the three points of health span are not. You can easily manage them. It’s in your own hand and not very complicated as most marketing and SM influencers make it out. It all depends on prioritising these five things. Make them your life goals

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Sandeep Mall

@SandeepMall

2 Feb

If u r serious about getting extraordinary or desired results, u have to be serious about asking the focusing question. What’s the one thing I can do to (whatever you want) such that by doing it everything will become better?

The focusing question will be different for different areas of life. What’s the one thing I can do to ensure a good health? What’s the one thing I can do to reduce my debt? What’s the one thing I can do improve my relationship with spouse? ..one thing I can do to create wealth?

If u know the answer done or ask the expert. Write it down. And then stick with it till it becomes a habit. Use reminders to help u achieve this habit. Use support systems. Social media is a great tool. Announce your focusing question. Let friends keep u reminding if u divert.

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Sandeep Mall

@SandeepMall

28 Jan

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.

Read 14 tweets

Sandeep Mall

@SandeepMall

27 Jan

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

Read 7 tweets

Sandeep Mall

@SandeepMall

27 Jan

There is only one way to win consistently and it comes down to your daily habits. Many of u started 2021 to be at your fittest best. I hope u are continuing in that journey. In case u have lost track, come right back in. We still have 335 odd days.

Build momentum. Start slow. Start small. Maybe 15 minutes everyday to your fitness. You can’t create a new habit until u r consistently long enough that it becomes second nature. Changing one habit at a time. Like drinking couple of glasses of water to start your day

Making one lunch of just salads. Going for a 30 minute walk. Or doing body weight strength training for 15 mins. Setting an alarm to go to bed. We have got 335 days to make 2021 our best year. You can only make it best by being consistent through out the year

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Sandeep Mall

@SandeepMall

26 Jan

Last couple of months noticed I was having quiet a few nights where I was having negligible deep sleep. We know that deep sleep benefits cardio vascular system and recharges our immune system. And I was not having alcohol so was worried what’s triggering that

So I started noting down all I was eating and drinking post lunch. And could zero down on the culprit - Caffeine. I need to drink something with the ‘street food’ type meals and I was taking this cold coffee which had protein when ever they made Pav bhaji or similar food

Caffeine is a stimulate and we all know it keeps us awake and makes us alert. Caffeine has half life of 5-6 hours & quarter life of 10-12 hours which means half of the coffee consumed is circulating in brain 5-6 hours after you had it &quarter of that is circulating at..

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