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Sandeep Mall

8 Feb, 9 tweets, 2 min read

Let go of perfection. Be better consistently every day. My focus on workout has always been on consistence progress. Always listen to your body. Data is key to understand your body. Always collect and review ur data

Your regular blood test data gives you information on your vitamins and minerals. Helps u to know if u need to supplement. Is there anything going on in your body that you should be aware of? You get two types of data - Quantitative and qualitative

Quantitative data like weight, body fat percentage, blood pressure , pulse etc helps u reorganise and correct. Qualitative data is important. Thirst, exhaustion, hunger, exhilaration. Ur body gives regular signs. If u keep ignoring them it becomes too late to course correct.

It’s not always negative. Maybe u tried a new sleep pattern and it’s working. All feedback is not necessary going to be bad. I am a great data sucker. I plan my workouts diet and everything depending on how my body is behaving. I make tons of notes and it hardly takes 2 mins

Apps these days are so smart. These are the apps I use and data source for most is my iWatch. Most data output is automatic. I use the paid version of these apps as the analysis is very good. Thanks to these apps I know for eg my RHR goes down to less than 50 in summers

but in winters increases to 62. I sleep deep when I avoid any food 2-3 hours before sleeping. Recording and comparing your quantitative and qualitative data will help u level up faster.

Some data points to monitor.
1) Body fat percentage - Ideal for men -less than 18. For women - less than 26%.
2. Waist /hip ration - Ideal for men .9 for women .85.
3. Blood Pressure - between 120-80
4. Heart rate Your resting heart rate is a great data point for your health

For good athletes it will be below 55. My best last year was 52. Lower resting heart rate is a good sign of healthy heart. Don’t try to avoid data. I read lot of people say slave of technology. Why not use tools available to improve urself. If I don’t check my business

balance sheet I may end up bankrupt. Similarly if I don’t take signals my body is giving I may have a bad health span. Life will be a pain not just for me but all the family and friends around me. All the money I earned will go waste paying the doctors instead of enjoying it.

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More from @SandeepMall

Sandeep Mall

@SandeepMall

9 Feb

Exercise has been touted as a cure for just about anything that ails you. Frequent colds? Exercise. Poor digestion? Exercise. Knee pain. Exercise. Sleep issues. Exercise. Feel depressed. Exercise. Exercise is trigger that release endorphins, our built in happiness drug.

Morning workouts offer numerous benefits to your health and schedule that exercising at other times of the day cant provide. A closer look at the benefits
1. It enhances your metabolism. Your body burns more calories after your workout through out the day.

2. Morning workout cultivates consistency. Nothing interrupts your workout schedule. In the evening u run the risk of getting stuck at work or feeling overloaded with errands that must be done and u may miss exercising

Read 7 tweets

Sandeep Mall

@SandeepMall

7 Feb

Few years back after I completely recovered from all my lifestyle diseases without any medication, doctors or nutritionist. Reading and understanding human body, lifespan, became a fascination. Over the last three years I have read hundreds of books , journals,

researches, podcasts and blogs. It has given so much confidence about the healing power of our body. Your body is a marvel. It’s possible to reverse lifestyle diseases living a normal life. Life is chaotic and only thing which is there with you always is your body.

माँ बाप भाई बहन , दोस्त, customer( जिनके साथ एक पेग नहीं लो तो networking नहीं होती) कोई साथ नहीं देता । आपका दर्द आपकी सेहत उसकी तकलीफ़ सिर्फ़ आपकी है। Your body is the only place where u get to live.

Read 6 tweets

Sandeep Mall

@SandeepMall

6 Feb

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

Read 11 tweets

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

Read 6 tweets

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.

Read 4 tweets

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

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