Tuesday, October 23, 2018

Exercise and Nutrition

How much carbs and how much protein per day, these are two questions you will always want to find answers. And you may hear many different ideas, concepts and theories around these questions which could leave you wondering as well.

Let’s be realistic, think about ancients days, thousands of years ago how humans lived, was there something called exercise? Was there a problem called obesity? Was there patterns of dieting like Keto, Paleo, Atkins etc.

History confirms that sedentary lifestyle was first observed during the days of agriculture revolution, yes I am talking about the first agriculture revolution, the transition from hunting and gathering to planting and sustaining. This thought always fascinates me.

This thought makes me think and ask more questions to myself about the days before the initial agriculture revolution.

Wouldn’t they skip breakfast?
Wouldn’t they miss meals while they are hunting for food?
Did they measure portions?
Did they take proteins for recovery after loads of activity they do to maintain life?

It is clear that exercise is a product that came to existence due to civilization when humans gave up on hunting and started planting and sustaining. We as human started to lack movement, started to adapt a lifestyle which eventually turned us in to couch potatoes. It is also clear that eating processed food and eating meat in large volumes came to human lifestyle as part of civilization. Imagine the days of hunting, would one be able to eat a portion meat or diary on every meal. For obvious reasons eating meats can be called celebration to mark success of hunting?

All these facts, questions and its answers makes life very simple for someone who loves start a better lifestyle. Take things simple, make exercise and eating habits simple.

There is no harm for you to miss a meal, there is no harm to miss a breakfast, there is no harm for you to train empty stomach. In fact these can be beneficial to build you as a stronger and better human. The best food comes from plants. The raw format of these vegetables, fruits and nuts are the most nutritious and best food to consume on a regular basis. Eating meat; be it beef, lamb, chicken or any other should be occasional. Fast occasionally by skipping a meal or if you want to hear on a modern trendy terminology “intermittent fasting”. 

And coming to exercise, do it to become stronger as a human, to build stamina both physically and mentally. Don’t get caught up in the single activity plan which you think or some concept said is the best fix for everything. Play a game, go run, swim, climb a tree, climb some stairs or maybe crawl on the beach. Whatever you do make sure you love it and that’s when you can call it exercise. 

Friday, October 19, 2018

Sentosa Super 

Its been a while since I ran a single race on a weekend, to be honest 2018 has been a very different year. I started with an aim of completing 03 TriFactors but as of now I am done with 04. And this one goes towards the 05th for the year!

Few weeks ago I decided to do this race, a Spartan Super in Sentosa, Singapore. It was a good feeling to get back to where I started obstacle racing. I arrived at Singapore just before the race day, and was prepared to nail a good race with a good timing.

Before the race I had a glance at the route map provided by the organizers and came to understand that race itself is on a very flat land with parts of the beach used on the terrain. Again racing on beach sand wasn’t new to me as i did experience the same in Bahrain early this year. 

There we go on to the race, straight from the road to the beach dealing with the first few obstacles. The layout of the obstacles looked interesting, early in the start the racers were tested with some heavy hercules hoists, rope climbs, bucket carries, atlas carry and sandbag carries. These carries are some of my favorites inside the race.

As i passed the 08km mark I came to understand that if I can take the rest of the race seriously I will be able to do my first under 2 hours Super which became the target. I can still remember the memory test obstacle “MUSCULAR 5700 1153”, and after this came the toughest of all in this race. The weight drags on the sand, it was long and challenging. Coming towards the finish line I saw the monkey jobs on the area with a dunk wall to freshen up before the final fire jump.

A very well organized race, with a good scenic route, the heavy rain did make the hanging obstacles tougher than it should be.

For me it was my 03rd clean race, with zero penalty burpees! not my first one. And the first under 2 hour Spartan Super. 

Saturday, October 6, 2018

Part 1 - Cold showers

Water heaters or heating systems in the houses are considered to be part of the luxury that one will always look forward to, what I am trying to do here is to break some of your conventional thinking and tell you that, it’s time you say bye bye to your heaters. 

Recover muscles and prevents DOMS 

In the modern world we see athletes being immersed in ice for recovery. There are hundreds of findings out there that confirms when a person is immersed in ice (10 degrees to 12 degrees) for 18 to 25 minutes after heavy resistance or aerobic exercises has eased people from delayed onset muscle soreness (DOMS) significantly.
The interesting news is that hitting a quick cold shower right after your training session can get similar benefits.

Build strong will power 

I was never a fan of cold showers until recently. Doing something you are resistant to until it becomes a habit takes a lot of discipline and courage. It tests you mentally.
Getting up early in the morning and getting in to warm shower and being in the comfort zone might be the best feeling for you. Imagine yourself waking up to stand under the shower where your body will be tested until you build the courage and it becomes and automated habit of your life. 

Improves hair and skin health

If only I discovered this during the days I had hair!
Many of you maybe struggling with hair loss and rough skin. Hot water have a tendency to dry your skin and if you are looking to seal the pores in the skin and the scalp, cold water is the solution. When it comes to the hair experts believe that cold water can make your hair look shinier, healthier by flattening the hair follicles with increased grip on the scalp.

I know you all love your warm showers, I am not asking you to throw the water heaters away but yeah those water heaters are of no use in Maldives. 

Monday, October 1, 2018

Roshi Maths

It was 1982, a normally day, where me as a kid woke up and got ready for breakfast. I never expected anything more than having some roshi for breakfast. I still remember as a kid i was able to eat 3 of them. My grandma as usual wasn’t happy I was eating so less! 

After 32 years when i speak about this, the modern culture of breakfast has changed. At least 25% of Kids do not eat roshi as parents try hard to feed their children with better food like bread and eggs. But even today the culture of eating roshi is common in many household or even on a weekend family outing in the morning.

Here is the question  

How do I lose weight without replacing roshi from my diet? At the same time a lot of my clients wants to know why I always advise them to replace roshi with more complex carbs.

Below are some maths regarding the calorie values of roshi, comparing it to the amount of activity which may be required to burn similar amount of calories. 

If you look at the nutritional facts you will see that 01 roshi carries 120 calories, out of which 33 is derived from fat, and below is a simple exercise guide to compare how much activities are required to burn similar amount of calories. 

Here is an exercise guide you could follow to burn our 120 calories.

32 minutes Walking
17 minutes Cycling
12 minutes Running

Now lets look at the the average consumption of roshi in a meal as per our habits. I have come to understand that a male on average consumes 04 roshi and a female 2 roshi (I have used very low values)

In this case the total calories consumption from roshi per meal goes up to 480 calories for a male and 240 calories to a female. 

Here is the maths; every man needs to walk for 128 minutes, cycle for 68 minutes or run for 48 minutes on moderate to low intensities for every meal. And every woman needs to walk 64 minutes, cycle for 34 minutes or run for 24 minutes! 

From what I see to create a calorie balance and consuming roshi at our scale is merely impossible!