Saturday, November 15, 2008

Questions and Answers

Question: I am a 39 year old man, who weighs 79Kgs at the height of 160cm. Can you tell me if my weight is ideal if not what my ideal weight should be?

Answer: You body mass index (BMI) is equal to 30.85 which is very high, the amount should range from 21 to 24 ideally. Therefore your ideal body weight should be ranging from 58 to 61 if it’s in terms of BMI. But the more important thing to consider is the fat percentage; it will better if you could visit a doctor or a personal trainer and get your fat percent which should be between 10 to 20 percent for a male.

Question: What would be the best exercise to trim the waist? I have tried many ways and pieces of equipments which claim to trim waist.

Answer: There are no such exercise called waist trimming exercises, the exercises you perform to your abdominal muscles such as crunches, sit-ups and leg raises are resistance exercise to tone or strengthen the abdominal muscles. The machine that claims to reduce inches from your waist in no time has little or no evidence that the machine does the magic. The magic formula is to perform cardiovascular exercise (running, walking, cycling) at the target heart rate zone for more than 20 minutes, do resistance exercises to your abdominal muscles and adjust your dieting habits to healthy options. You will be there soon.

Question: In a previous post you mentioned that you do not want a post in Bodybuilding Federation of Maldives (BBFM). But later I read in local news that you are newly elected Vice Chairman of BBFM, why didn’t you say what you wanted before instead of hiding it.

Answer: Sports politics … if I am to be sarcastic I will say H E Mr. Mohamed Nasheed once said he do not want to be the President of Maldives but today he is the President!! We all live our dreams; I am doing what I don’t want to do to make my dream live, which is to see bodybuilding of Maldives blossom in Asia with top athletes and professionals at management. Take my term as an interim term where you will see me laying a foundation to my dream. Long way to go …

Question: I read your rehabilitation posts of Goalkeeper Imran, I want to know the detail procedure to follow if I have a ligament injury.

Answer:
1 – Doctors Consultation to get medical treatment
2 – Medical treatment (surgery if required)
3 – Doctors clearance for Physiotherapy
4 – Physiotherapy
5 - Doctors clearance to start strength and conditioning
6 – Strength and Conditioning
7 – BACK TO FIELD (SPORTS)

The period spent on physiotherapy or strength and conditioning depends on surgery and severity of injury which the athlete or person is recovering from.

Question: I’ve heard you teach science subjects, if so what subjects do you teach? Can you be of any help to secondary school science students?

Answer: What you’ve heard is very wrong, I do not teach science subjects (Chemistry, Physics or Biology) to secondary school. I teach exercise related subjects (Anatomy & Physiology, Exercise Science, Exercise Prescriptions and many more specifics of exercise). Please do not take me wrong, teaching exercise is my hobby and passion and I only want teach exercise related subjects nothing else.

Thursday, November 6, 2008

FITNESS CENTER

Myself and Dr. Hussain Haleem (Kuda Husen) together will host the weekly fitness show called FITNESS CENTER on the local channel DhiTV. The program was telecasted live on DhiTV during the month of Ramazan on a weekly basis and suspended due to hectic time schedules of the TV station due to the historic election of Maldives.

The main objective of the program is to educate the public on all aspects of fitness and wellbeing. The program will include videos of exercise demonstration and information on lifestyle modifications to achieve maximum results. Fitness and the training aspects has evolved over the past few years and we are focusing to provide information on how to guide you through a proper exercise program, how to get started or if you are lacking results we provide information how to modify your training to get the results you’ve always wanted. If you are a competitive athlete, recreational exerciser or a bodybuilder we will be on air Live every week to give you the information you want.

Show timings every Wednesday 9.00pm to 10.00pm
Special Program live 06th November 2008 from 11.00pm to 12.00 midnight

STAY TUNED

Monday, November 3, 2008

SPOT REDUCTION

Men complain of getting too thin on the face and still have spare tire around the waist, women complain of having small busts and still have wide hips and huge buttocks. Body fat surprisingly has its own mind, it appears where it wants, mostly on the wrong places. When we talk about the areas where fat is gained in the body the PEAR shape is commonly found in women where fat is generally gained around thighs and buttocks. The APPLE shape is commonly found in man where fat is commonly gained around the abdominals. Keep note that these are the most predominant patterns but in some cases it can be found in either gender.

When we talk about gaining fat there are some data available where fat is gained and dominant areas gender wise.

KNEE:
Fat often builds up on the inside region of the knees in women

UPPER ARM:
Also common in women, fat builds up can occur in the middle of upper areas of the upper arm – typically covering the tricep area.

ABDOMEN:
Fat builds around the navel area is common in both genders. It is also one of the few fat deposits that are also found in slim women.

INNER THIGH:
Fat storage between the thighs is common in women – but also occurs with men. It is more noticeable in women due to the width of the pelvis that in turn influences the position on the thigh (Femur).

OUTER THIGH:
Sometimes called “Riding Breeches” – this area is the most likely place for the pitted or “quilted” appearances of cellulite. This fat concentration also blends with fat tissue on the inner thigh and the buttocks.

BUTTOCKS:
Without fat here – sitting would be quite uncomfortable. Fat is held in place by the gluteal fold. If significant fat is lost from buttock, then only appropriate training can prevent the buttock from sagging down against the thigh.

LOWER BACK:
This fat concentration often merges with the buttock area.

CHEST:
Breast tissue comprises the mammary gland (one’s’ endowment) surrounded by fat. Men also have atrophied glands and fat in this area. Both sexes gain fat in this area. In men this can sometimes be mistaken for the condition of gynecomastia – a condition that includes not only fat build up, but growth in gland tissues.

The question of spot reduction has been thrown at me a million times while on radio and TV shows; unfortunately my answer has to be I really dun know how to do the magic of spot reduction as the proven studies confirms that spot reduction is impossible. The following study conduct by the University of Massachusetts during mid 1980s showed some interesting evidence.

In the investigation, 13 male subjects participated in a vigorous abdominal exercise training program, for 27 days. Each participant in the study was required to perform a total of 5,000 sit-ups over the course of research project. Fat biopsies were obtained from the subject’s abdomens, buttocks and upper backs before and after the exercise program. Contrary to what spot reduction proponents would have you believed, the results of the study confirms that fat decreased similarly in all three sites, not just the abdominal region.

You maybe thinking about multi million dollar industry of products which claims spot reduction on the waist, thigh and buttocks, the reality based of scientific studies cast doubt on the validity of spot reduction therefore these products. If you are to invest on exercise equipments invest wisely on something valid and something which works.

The news can be frustrating but the reality is SPOT REDUCTION is not proven.

References:
1 - Bryant, Cedric X, Ace Fitness Matters, January / February 2004.
2 – The Complete Guide to Personal Training
3 – Fit Facts, American Council on Exercise