K11 Fitness Management Co. Pvt. Ltd. & Neulife Nutritions Presents a one day workshop (with certification) on NUTRITIONAL SUPPLEMENTATION by the man who introduced India to the concept of Supplementation -
Mr. Kaizzad Capadia – Director – K11 Fitness Management Co. Pvt. Ltd.

Structure

Session 1

•    10:00am to 10:30am
Neulife Team one presentation
•    10:45am to 11:00am
Introduction of Speaker
•    11:00am to 12:00pm
Understanding the concept of supplementation & myths regarding the same
•    12:00pm to 12:30pm
Defining Categories of Supplements
•    12:30pm to 02:30pm
Macro Nutrient Supplementation – Proteins & Carbohydrates (protein powders, MRP’s, lo-carb MRP’s, weight gainers, specialized post workout supplementation)
•    02:30pm to 03:00pm
Macro Nutrient Supplementation – Fats
(omega-3 fatty acids supplementation – fish oil, flax seed)
Lunch Break

•    04:00pm to 04:30pm
Anti-Catabolic Supplementation (Glutamine, BCCA’s)
•    04:30pm to 05:00pm
Specialized Amino Acids – Arginine, Alpha Ketoglutarate, Beta-Alanine
•    05:00pm to 05:30pm
Micro Nutrient Supplementation – Vitamins (Multi-Vitamin Combos & Anti-Oxidants)
•    05:30pm to 06:00pm
Micro Nutrient Supplementation – Minerals (Calcium, Magnesium, Zinc & ZMA)
•    06:00pm to 07:00pm
Ergogenic Aids – Creatine, Pre-workout Caffeine based CNS Stimulants.
•    07:00pm to 08:00pm
Interactive session with attendees – Q & A

Venue: Welingkar Institute of Management,
Next to Ruia College,
Matunga (C.R.)
Date: Sunday, Sept. 6th 2009
Time: 10am – 8pm

Register now at any
K11 Fitness Academies or
5 Fitness Clubs or
Neulife Store (Bandra & Andheri)

Helpline No. - 022-65766005 / 022-40732222

Tickets for Trainers & Nutritionist - Rs. 1100
Tickets for Others - Rs. 1600

Click on this link to get in touch with us.

Fasting is an act of willingly abstaining from some or all food or drink (or both) for a certain period of time. Some religious fasting may also include abstinence from sexual activity.

Fasting means cleansing. To those who practice it, and to those who propagate it to all mankind as the cure to all ills and as the salvation from all sins.

Cleansing of the body. Cleansing of the soul. As a nutritionist, I can only comment on the former.

TYPES OF FASTS

Fasting can be total or partial. It may begin from abstinence from one particular food to total exclusion of all food and even water.

Different fasts may follow one or more of the following restrictions:

·         Abstaining from meat or all non-vegetarian foods

·        Exclusion of cereals such as rice and chapatti, or any other staple foods

·         Reducing total food intake to only one full meal per day

·         Only fruits and milk. Some may include salad and/or certain vegetables.

·        Intake of certain ‘fasting foods’ such as potato, sabudana and suran.

·         No-salt fast. Only bland foods. May include sweet preparations.

·         Only water fast, or Juice fast

·      No food and water from sunrise to sunset

FASTING FOR?

FOR RELIGION…

Fasting has been documented as a human custom since pre-historic times. Many ideals are set in the great books of different religions. It has great religious and spiritual significance as:

·        Symbol of abstinence from selfish desires

·         Period of meditation and prayer

·         Important act of worship: prevents sins and draws you closer to God

·         Abstinence from violence, falsehood, lust

·         Expression of regret for sins, gratitude and mourning for past losses

Fasts are observed during festivals such as Navratri, or during periods such as Ramzan or Lent. They may even be observed all the year round as on certain days of the week as part of worship to a certain God. In many religions, it is traditional for the bride and groom to fast on their wedding day before the ceremony.

FOR A CAUSE…

Fasting is often a tool of protest or to bring awareness to a cause. Through history, social activists have often used fasting to bring attention to a cause and to pressurize the concerned authority or government to act.

For example: a hunger strike is a non-violent means of political protest to provoke guilt against an unjust measure or to achieve a policy change.

FOR HEALTH…???

Imagine your body with its smooth flowing arteries clogged with sticky cholesterol, with its healthy intestine tied down with gooey mucus, with actively breathing lungs suffocated with carbon dioxide… Imagine the deadly toxins spreading through your body…When you sit for your next meal; imagine choking on a plate full of toxic waste and harmful heavy metals…

Imagine this. And you’ll run for your next fast. And probably not get off it for a long time! This vivid scenario is a symbol of the fear in every person who runs from a bad lifestyle of junk food and wrong eating habits, towards fasting for ‘salvation’ and cure.

Fasting is seen as ‘nature’s restorer’ of health – meant to ‘cleanse’ the body, purify it and make you feel light and energetic. It is glorified as an act of regaining control over one’s body.

Fasting may be integral to attaining spiritual salvation but it is not the salvation from nutritional abuse! Only a balanced diet and healthy lifestyle is.

Proponents of fasting claim that fasting can rid you off a variety of diseases: heart disease, diabetes, cancer and can increase lifespan.

However, their conclusions are made from scientific studies that observed short-term effects of lowering of blood sugar or cholesterol. But effects of fasting on body’s basal metabolism and active lean tissues have not been studied. Long-term studies have also not been conducted.

FOR WEIGHT LOSS…???

Fasting can help you lose only one thing: your fitness. Weight loss due to fasting is a major loss of lean tissues such as muscles and water that are denser and heavier. Targeted loss of excess body fat, the main enemy of all health and fitness, is not achieved by fasting.

TO FAST OR NOT TO FAST?

Nutritionally, fasting is deprivation progressing to starvation.

A body deprived of nutrients, robbed of essential building blocks and starving for fuel cannot be healthy or fit. Our body works 24×7. Its clock is constantly ticking. There is no pause button to keep its nutrient supply on hold.

Depending on the extent of nutrient deprivation, fasting can have serious health hazards:

1.      Lean tissue loss:

Science: Our body survives on two big pillars: the macronutrients, protein and carbohydrates. Carbohydrate is meant to be our primary energy source while protein is the sole building block for tissues giving structure and strength to the body.

Simultaneous deprivation of both leads to accelerated catabolism of the whole body i.e. loss of lean tissues. It’s like pressing the fast-forward button to old age and sickness.

Pseudo-science? Some proponents of fasting claim:

·        Breakdown is of ‘only diseased and dying cells’ while healthy cells are left unharmed

Even with all advances in technology and the great power of nature, our body is incapable of such ‘self-cleansing’ and ‘selected breakdown’ like we would throw or recycle old and unwanted items. Law of nature is universal. It sees no good or bad. Natural defense mechanisms during starvation spur the body to breakdown all tissues – both healthy and diseased.

·         There is no tissue loss, only a ‘recycling’ of broken down protein.

If protein ‘recycling’ was a possibility to meet body’s requirements, we would never have needed to set an RDA (recommended dietary allowance) for protein. This RDA is the minimum intake required to prevent physiological deficiencies. It is set at 0.8-1gm per kg of body weight after extensive studies conducted by the National Institute of Nutrition.

2.      Slowing of natural metabolism:

Science: Lean tissue loss leads to drop in efficiency and speed of all physiological systems. There is a drop in metabolic capacities and a slowing down of the metabolic rate you are born with.

Pseudo-science? Proponents of fasting claim metabolic efficiency is increased due to ‘cleansing’. However, any advantage gained with cutting out of junk from the diet and body is overshadowed by the tremendous loss of metabolically active lean tissues.

3.      Weight gain after fasting:

There are no two ways about this. The metabolically slow body is now burning less calories in all activities. Any foods added, even if low in calorie, to the extremely restrictive fast is still ‘high caloric intake’ and leads to weight gain.

There are many theories circulated of ‘how to maintain’ after a fast. But they are only experiments which can all finally lead to the same end: weight gain.

Repeated fasting or starvation after weight gain can lead to the ‘yo-yo syndrome’ a vicious cycle of weight loss and gain that only end in frustration.

4.      Weakening of natural defenses:

Science: Loss of lean tissues includes breakdown of epithelial cells of the skin and digestive tract which are our first barrier to infections. Hair fall, skin problems and digestive weakness is often seen in cases of prolonged fasting and starvation.

Pseudo-science? Proponents of fasting claim it ‘rests’ the body and makes our intestine and immune system more healthy and efficient. They forget that our intestine and immune system depend on an adequate supply of protein, especially the amino acid glutamine that serves as a fuel in times of need such as a breach of the defense barriers.

5.      Vitamin and mineral deficiencies:

Science: Excluding vegetables, salads and fruits such as in water fasting deprives the body of nature’s goldmine of fibre, vitamins and minerals. These are key nutrients required for all physiological functioning and for body’s defenses against infections and toxins.

Pseudo-science? Many medical and nutritional professionals recommending fasting are responsible enough to advise that ‘the fast should be supervised by a physician to ensure that any nutrient deficiency does not take place’. But how can that be achieved when the very basis of most fasts is deprivation and deficiency.

Can there be a scientific supervised ‘balanced’ fast?

A 21ST CENTURY ‘FAST’

In the 21st century, we pride ourselves on science and technology. So let’s make our fasts more scientific. Here are the guidelines of such a ‘21st century fast’:

INCLUDE

What our body ALWAYS needs:

·         Generous amount of Fibrous vegetables and salads (along with fruits). For healthy digestive system, and vital vitamins and minerals.

·         Abundant amount of Water and antioxidants. For cleansing, detoxification and anti-aging.

·         Adequate amount of First-class protein sources. For tissue repair and anti-aging.

·         Limited amount of Whole cereals. For sustained energy release.

·        Good amount of essential fatty acids such as omega-3 fats. For efficient metabolism.

EXCLUDE

What our body NEVER needs:

·         Fried foods, saturated fats and all junk food

·         Refined cereals and sugars

·         Empty calories from aerated drinks

If you’re fooling yourself that the nutritional basis of your fast does not matter, think again! It’s a simple math: if you’re fasting twice a week and you’re 30 years old, you’ve fasted almost one-third of your life. If your fast is nutritionally deficient, you’ve starved for 10 whole years of your life.

Don’t fast-forward. Rewind to a nutritionally strong, fit and youthful body.

‘Fad’ means a craze, a trend, a whim. That’s exactly what fad diets are: Crazy diets. Started by unscrupulous nutritionists & dietitians who just want to cash in on the weight loss band wagon.

Fad diets are mostly imbalanced in their nutritional approach. They may lack required energy, protein and vital vitamins and minerals that are essential for health, and run a high risk of leading to nutritional deficiencies. They are not only unhealthy, but also counter-productive to our final goal: an ideal body.

It may come as a surprise to many but sheer weight loss is not going to give any fat person the body he or she dreams about. Its only when the weight loss is selectively only in terms of body fat that the person will be happy with his or her body. Fat loss is going to give you the athletic toned body you want…NOT INDISCRIMINATE WEIGHT LOSS that does not distinguish between fat loss & muscle loss.

Scientifically designed balanced diets based on the tenets of sports nutrition is what will make us lean & athletic, provided we workout. Fad diets on the other hand will simply make us lose weight by a loss of productive shapely muscle & weaken us very much like illness does. It will lower the basal Metabolic rate & set the person up for further fat gain the moment he gets off the fad diet (Commonly known as the Yo-Yo syndrome.) These fad diets will not even allow the body to workout intensely to reach peak fitness levels. In fact not surprisingly most proponents of these fad diets actually warn people against working out while on their idiotic diets.

We all need to wake up to one fact – Fad diets do not work. They do not produce sustainable weight loss. They do not change our body composition to that ‘sculpted, toned’ body we all yearn for. But scientific balanced diets do. And beautifully fast!

But the common man finds it easier to believe in ‘magic’ than in science!

IDENTIFYING A FAD DIET

How can you tell what is a scientific diet and what is pseudo-science or ‘fad’?

To find out, ask 3 simple questions:

1.      Does the diet exclude one or more of the five major food group(s)?

Each food group supplies essential nutrients, and all food groups have to be balanced for an individual as per his/her requirement. Exclusion is the first sign of imbalance and nutritional deficiencies.

2.      Does the diet promise you a ‘quick fix’? Are its claims ‘too good to be true’? For example: unrealistic targets of 4-5kg weight loss per week?

Since fat oxidation is a physiologically slow process, scientific facts and data of scientific weight loss programs show that loss of excess body fat can only occur at an average rate of ½ kg per week, going up to 1kg per week in a metabolically active body. A diet promising 4-5kg weight loss per week is obviously targeting loss of body fluids and lean tissues, which are denser and heavier.

3.      Does the diet make strong sweeping statements with no scientific basis?

For example: “Avoid salty foods as they cause weight gain.” Sodium does not cause fat gain and needs to only be avoided by hypertensives and those with problems of fluid retention.

“Avoid all oils for fat loss”. Good quality essential fats are a must for normal body functioning and actually help in faster fat-burning and lowering of cholesterol levels.

If your answer to any of the above 3 questions is yes, don’t fall prey!

To paraphrase William Shakespeare, “A Fad diet by any other name is still a fad diet”.

List of few popular fad diets:

·         Atkins Diet

·         Beverly Hills Diet

·         Cabbage Soup Diet

·         Chicken Soup Diet

·         Grapefruit diet

·         General Motors (G.M.) diet

·         Hollywood diet

·         Macrobiotic diet

·         Magnetic Diet

·       Metabolism diet

·         South Beach Diet

·        3-day diet

·         Zone Diet

To illustrate just how unscientific & harmful Fad diets can be…lets breakdown & analyze one of the most popular & well known fad diets of the 20th century…THE GM DIET.

GENERAL MOTORS DIET PROGRAM

The General Motors (GM) diet was developed in 1985 for employees and dependents of General Motors, Inc with an intention to facilitate a wellness and fitness program for all employees & their families. It was approved for distribution by the Board of Directors, General Motors Corp. at a general meeting on August 15, 1985. This program is designed for a target weight loss of 10-17lbs (4-7.5kg) per week. Originally intended for their exclusive use, it soon became popular all over the US due to stories of GM employees shedding loads of weight in weeks became known to the outside public.

Its protocol is as follows:

1.      Day One

All fruits except bananas. Lots of melons (such as watermelon) are strongly recommended.

2.      Day Two

All raw or cooked vegetables of choice. There is no limit on the amount or type. A large baked potato is recommended for breakfast with butter for ‘energy and balance’.

3.      Day Three

A mixture of fruits and vegetables of your choice. Any amount, any quantity. No bananas yet. No potatoes today because of the carbohydrates from the fruits.

4.      Day Four

Bananas and milk. As many as eight bananas and drink three glasses of milk. This will be combined with a special soup.

5.      Day Five (‘feast day’)

Beef and tomatoes. Two 10 oz. portions of lean beef combined with six whole tomatoes. Increase water intake to ‘cleanse and purify’ the system.

6.      Day Six

Beef and vegetables. Unlimited amount of beef and vegetables.

7.      Day Seven

Brown rice, fruit juices and all the vegetables. This ‘gets the body’s system under control’ after the ‘flushing and cleaning’.

Benefits claimed by the GM diet:

·         Fruits are nature’s perfect food. They provide everything to sustain life.

·         Vegetables and tomatoes are calorie free and provide essential vitamins and fibre.

·         Beef is a good source of iron and protein.

Scientific analysis:

·         Fruits and vegetables are great sources of fibre, vitamins and minerals but lack protein, complex carbohydrates and good quality fats.

·         Beef and white meats such as chicken are good sources of first-class protein but lack complex carbohydrates, fibre and good quality fats.

·         But all essential nutrients are not allowed together on even one day! The exclusion of two or more food groups in each day’s diet makes it highly nutrient deficient.

·         This nutrient deficiency leads to loss of body fluids and lean tissues from the body, which shows as a drastic weight loss and weakens the body.

·         Cutting out vital nutrients and creating an imbalance does not ‘cleanse and purify’ the body. Detoxification is an essential process that is a daily part of any nutritious balanced program including optimum hydration and balance of all vitamins and minerals.

It’s said “An apple a day keeps the doctor today”. But if you ate only apples every day, you would never be able to keep the doctor away.

NEGATIVE EFFECTS

The extreme nutrient deficiencies created by the GM diet push the body in a state of accelerated catabolism (breakdown), i.e. loss of all lean tissues including muscle mass and body fluids.

This leads to:

1.      Weakness:

The breakdown and loss of lean tissues lead to a state similar to of illness, with a great drop in fitness level and physical capacity.

2.      ‘Out-of-shape’ body:

The diet gives weight loss but without much loss of inches. This worsens the body composition, and the body loses its firmness and shape. Sagging, loose skin and an untoned body is a common end-result.

3.      Rebound effect: fast fat regain:

Loss of active lean tissues slows down the basal metabolic rate (BMR) and leads to lower calorie-burning during all activities. This leads to fast regain of body fat even with a restricted calorie diet.

The person goes back to the same or higher weight with higher body fat and greater risk of health problems.

4.      Accelerated aging:

Aging and all age-related problems are a result of deterioration of all body systems and lean tissues. The accelerated breakdown due to the G.M.diet does nothing but speed up the degeneration process and the body grows older than it actually is.

Think about it – would you want to be 5kg lesser in a week, if at the end of that week, your body became 5 years older? If your answer in NO…then stay away from Fad diets…

Much has been said about the folks eternally trying to loose weight & get rid of the flab. And then there’s the other side of the spectrum filled with men & women who resemble stick figures we drew as kids. There are some worst case scenarios to the ladies & the gentlemen resembling matchsticks, even toothpicks on the road & believe you me, their trauma is much worst ! If you belong to the latter category then i may have add insult to injury. Do accept my sincere apologies & read on to find out how you can save yourself.

You’r an ectomorph if :

*  You are super slim & gaining weight seems like an impossible dream
*  You constantly notice only biffer blokes & keep thinking “some guy have all the luck!”
*  You obsesses about having muscles & biceps  which keep eluding you on mater how much iron you pump
*  You keep stuffing yourself with the foods which have potential of creating a flood of fat in your  body but even these have zero effect

Even a good thing in excess is bad & a very rapid metabolic rate (which ectomorphs have) is definitely not nice because although you’ll keep fat at bay you’ll find it hard to build muscle or gain the much needed weight. This happen because your body metabolises every thing you eat and quickly convert it to energy. Now here’s the good news. The approach to quality weight gain is simple but required dedication. It’s about eating more but not about training more so stop working out like you want to put Shwarzenegger to shame! Have the right food at the right time and don’t make your gym your home. Here’s your guide to get the lovely lean athletic look. Just follow this training and dietary routine to build that quality muscle:

Weight training (4-days a weak)

* Day 1: Squats, Lunges, Step-up, Stiff legged Deadlifts & Leg pressed
* Day 2: Standing calf raises, seated calf raises, leg curls, machine/cable crunches, hanging reverse crunches, side bends with over head cables
* Day 3: OFF
* Day 4: Bent over rows, lateral pulldown/chin-ups, low rows, 1-arm, shrugs, deadlifts/good mornings, one arm standing rows, incline dumbbell curls, machine preacher curls, reverse cable curls.
* Day 5: OFF
* Day 6: Decline dumbbell pressed, incline dumbbell pressed, pec deck files, overhead pressed, lateral raises, close grip bench pressed, parallel bar & cable pushdowns
* Day 7: OFF

Nutrition (3:1 ratio of Carbohydrates to Protein)

You have metabolic inferno inside your body so consciously consume more carbs to add up the calories. Carbohydrates will have what is known as the “protein sparing effect” meaning that the protein which would have otherwise been metabolised for energy will not be used for building and repairing broken muscle tissue caused by the weight training.

Your diet should be ideally provide you with:

A minimum of 2 gms of protein per kg of body weight: Have eggs, chickens, fish & paneer. If you are a vegetarian then you must couple your complex crab-rich food with Whey protein supplement.

5-6 gms of the total carbohydrates per kg of bodyweight:  Eat wheat rotis, brown rice, sweet potatoes, green leafy vegetables, fruits.

10% of the total calories must come from fats: Use good cooking mediums like olive or groundnut oil. Taking supplemental omega-3 fatty acid through fish oil capsules is also a great metabolic optimiser.

It’s important to distribute these foods over five meals breakfast, lunch, pre-workout meal, post-workout meal and dinner. If you find it hard to eat 5 meals, worry not. There are meal replacement powders formulated specially for ectomorphs. This are called Weight Gainer & every reputable supplement brand makes quality Weight Gainers. One serving will give you all the necessary nutrients you need in one easy to down liquid shake.

If you are a vegetarian then it is imperative tat you get the crabs from rice, dal, vegetables, rotis, fruits, potatoes, etc and combine them simple Whey protein in water or milk. If time constraints don’t allow you to eat 5  times a day then a Weight Gainer in place of the other 2 meals. Never miss out our pre-workout (About 1 hour prior to your workouts) & post-workout (Within 45 minutes of the ending of your workout) meals. Supplements are preferred so that your body is not busy digesting a meal before your workout. While exercising and after, the blood has to flow freely to your skeletal muscles and you don’t want anything to interfere with blood to those muscles.

Now if you’re asking me “How long will it take me to gain the kilos?” The answer is “I’m not good and so I don’t know”. Everyone’s metabolism & genetics are different but what’s definite is if you follow this scientific approach you will achieve the weight gain that your genes and metabolism allow. The only way to reach your genetic potential is to follow science.

When you’re working out:

·         Do not do more than 2 step per exercise and train with weights that don’t allow more that 6-8 repetitions.

·         Don’t compromise on form & technique

·         Warm up thoroughly and stretch after every workout  to maintain flexibility

·         Simply rest on the off days. Avoid burning calories through aerobics activities on these days.

·         Do not undermine the importance of the rest & recovery. Have the discipline to stay away from the gym on off days & focus on recovery

·         Choose a gym with qualified certified instructors who can teach you the correct form & technique for the above exercises

·         Do not change the grouping of the body parts or the order of the exercise. It is a carefully through out workout plan that maximises recovery between workouts to allow for muscle build up.

Pre-workout meal:

A good quality weight gainer is the ideal choice to provide you with the sustained energy you need through your gruelling workouts

Pre-workout meal:

This meal is most crucial because post a workout session yours body craves for energy giving carbohydrates so have about 50 gms of dextrose (Glucose powder) in solution and about 20 to 40 gms of Whey which can be quickly absorbed by te body for muscle building

When people enroll in gyms, their reasons for enrolling are varied & most often they want things that could actually harm them in the long term. A responsible fitness professional needs to understand the psyche of the enrolling member & through counseling, educate the member as to what’s best for him, rather than give into the demands of the member (A member hasn’t gone through the education required to understand the true meaning of fitness).

The following are the most common demands made by people enrolling in gyms & my response to them

1.    Got a wedding in the family…have to lose at least 10 kgs in a month…Already bought my clothes two sizes smaller & I don’t fit into them…

My Response:
We can do it for you…but we would only be doing you a disservice…The only way you could lose so much so fast is to indiscriminately lose weight through excessive cardio & soups n salads diet…You would lose 10kgs but with it lose so much muscle that you would end up doing the unthinkable – Lower your already sluggish metabolism…Once you get off the crazy diet you are going to bounce back & get those 10 kgs back…But you are not back to square one…When you lost you lost mostly muscle & when you gained your weight back you only gained fat…So the only effect weight loss is going to have on you is to ensure a FATTER you in the future…
SO sorry…but we cant always give you what you want…as what you want may not be always good for you…

2.    The only problem with me is that I have a protruding belly…I have just come here for getting my tummy in…So if you could just show me the abdominal exercises…

My response:
Of course we will be showing you the abdominal exercises…But that is not all that you will be doing…The reason for your belly is not your abdominals…It is your metabolism that has gone sluggish over the years due to a loss of muscle which is part & parcel of the Aging process…the reason you had a flat tummy at 20 (I bet you ate everything then) was that you as a youth carried more muscle & hence had a fairly fast metabolism & today at 40 you find yourself with a protruding gut cause with a loss of muscle you have slowed down your metabolism & despite eating less you are still collecting fat & being a man you will  collect it mostly around the waist.
So though you are so eager to do just Ab movements…the only way you will lose your belly will be to let us guide you through a more comprehensive approach of Weight training, Cardio, Stretching & the right nutrition.
Abdominal exercises are very essential to strengthen your core & improve your functionality but are very poor at burning fat…So work your entire body & you can look forward to regaining your youthful athletic self with a flat rock hard belly.

3.    I am a woman & so I just want to join your facility for your cardio machines & group fitness classes…Weights has no meaning for me….

My Response:
Of course Madam our cardio machines are great & our spinning classes are the most exciting & exhilarating group fitness activity on the planet…these activities will take good care of your cardiovascular health & provide you with great endurance. But if you think that this is all you got to do to get lean & fit…You are very wrong…As a woman it is actually more important for you to train with weights than men…The average woman is always fatter than the average man due to a lower metabolism that stems from the low levels of muscle (Metabolically active tissue) in women. This is due to the predominance of estrogen & paucity of Testosterone…The only way for a woman to achieve a fat free lean & shapely body is to weight train along with cardio to rev up the metabolism…This is the only way to shed fat & keep it off…Cardio is great but it must be used for its prime purpose of improving endurance & not for weight loss.

4.    I have just landed myself with a role in a Music Video…I have lots of shots taken with my shirt off…So I basically want a workout for my Abs, Biceps, Shoulders & Chest…I don’t have much time so I would really like you guys to concentrate only on these body parts…

My Response:
Of course sir, you will be taught the most effective exercises for all these body parts, but if you will take our advise…its important for you to train the rest of the body as well…One of the most important contributors to an aesthetic physique is Proportion…Always train the entire body so that each body part fits in nicely with the rest…Just training the body parts you mentioned would only give rise to a disproportionate unaesthetic body…Even if you are only removing your shirt in the video you need to fill up your jeans with good leg development otherwise you end up looking funny…The coveted V-taper also comes only if you train your back…So looking good for the video will be possible only of you take our advise & train the whole body…

WHAT IS DIABETES?

Diabetes Mellitus is a condition where the body has trouble taking glucose from the blood and delivering it to the rest of the body so that it can be used as energy. This is because of lack of or an inability to use insulin.

Insulin is the hormone required to escort glucose from the blood to cells of the body. It is a disease in which the blood glucose levels are above normal. Most of the food we eat is turned into glucose or sugar for our bodies to use for energy. The pancreas is an organ that lies near the stomach which makes a hormone  called insulin which helps glucose to get into the cells of our bodies .When you have Diabetes , your body either doesn’t make enough insulin or can’t use its own insulin as well as it should . This causes sugar to build up in your blood.

Diabetes can cause serious health complications including heart disease, blindness, kidney failure etc.

SYMPTOMS OF DIABETES

People might have none or some of the following symptoms

1. Frequent urination
2. Excessive thirst
3. Unexplained weight loss.
4. Extreme hunger.
5. Sudden vision changes.
6. Tingling or numbness in hands or feet
7. Feeling very tired most of the time
8. Very dry skin
9. More infection than usual.
10. Sores that are slow to heel

Nausea, vomiting, or stomach pains may accompany some of these symptoms in the onset of insulin dependent diabetes

TYPES OF DIABETES

TYPE 1 DIABETES (IDDM) insulin dependent diabetes mellitus or juvenile onset diabetes it may account for 5% to 10% of all diagnosed cases of diabetes

In this form of diabetes, the beta cells of the pancreas no longer make insulin because the body’s immune system has attacked and destroyed them.

Scientists believe that it may be a virus that triggers the immune system to attack the cells and permanently destroy them. The pancreas can no longer make the insulin necessary to transport sugar from the blood into the other cells of the body for energy. Sugar builds up in the blood and over  time can damage internal organs and blood vessels.
Treatment for type 1 diabetes includes taking insulin shots or using an insulin pump, making wise food choices, being physically active, taking aspirin daily (for some), and controlling blood pressure and cholesterol.

Someone who has Type 1 diabetes must take insulin everyday to survive. It becomes a delicate balance of finding the right amount of insulin necessary to keep the blood sugar level as close to normal as possible. The person with diabetes has to check their blood sugar levels often and then inject themselves with the correct amount of insulin to counteract the amount of sugar. This mimics the action of the pancreas.

TYPE 2. DIABETES (NIDDM) NON INSULIN DEPENDENT DIABETES MELLITUS

Or adult onset diabetes, it may account for 90% to 95% of all diagnosed cases of diabetes

People can develop type 2 diabetes at any age—even during childhood. This form of diabetes usually begins with insulin resistance, a condition in which fat, muscle, and liver cells do not use insulin properly. At first, the pancreas keeps up with the added demand by producing more insulin. In time, however, it loses the ability to secrete enough insulin in response to meals. Being unfit, obese and inactive increases the chances of developing type 2 diabetes.

The reasons for this type of diabetes is one or more of the following – obesity, sedentary lifestyle, genetic/ethnic predisposition, improper diet, age, history of metabolic syndrome, history of gestational diabetes.

Treatment includes using diabetes medicines, making wise food choices, being physically active, taking aspirin daily, and controlling blood pressure and cholesterol Medications are usually prescribed in addition to lifestyle changes. The medications work in different ways but their effect is to lower blood glucose and help the body’s own insulin become more effective. If oral medications are not enough, insulin injections may be used to help gain control of glucose levels.

Type 2 diabetes can sometimes be turned around with fat loss through a healthy diet and exercise. If your doctor feels that is the case, then positive lifestyle changes that help you lose the excess body fat, and regular daily exercise may be enough. With medication or not, diabetes still requires a healthy diet and physical activity for optimum health.

GESTATIONAL DIABETES

Gestational diabetes is a condition that affects about 2-4% of all pregnant women. It usually appears midway through the second trimester and disappears after the birth of the baby. It is not permanent.

The risk factors for this type of diabetes could be any or more of the following – obesity, family history of type 2 diabetes, child bearer mothers’  age is more than 35 yrs  if previously delivered larger babies, high blood pressure, ethnic predisposition.

Good prenatal care is important for all pregnant mothers, but especially important for women who carry the risk factors for gestational diabetes. Diabetes during pregnancy needs to be properly controlled to ensure the well being of both mother and baby.
Usually, under proper guidance, a healthy, balanced diet, and exercise can go a long way towards controlling gestational diabetes. Occasionally insulin will also be used to keep blood glucose levels as close to normal as possible.

Other specific types of diabetes resulting from specific genetic syndromes, surgery, drugs, malnutrition, infections, and other illnesses may account for 1% to 2% of all diagnosed cases of diabetes.

PRE-DIABETES

Pre-diabetes is a condition in which blood glucose levels are higher than normal but are not high enough for a diagnosis of diabetes. People with pre-diabetes are at increased risk for developing type 2 diabetes and for heart disease and stroke. The good news is if you have pre-diabetes, you can reduce your risk of getting diabetes. With modest weight loss and moderate physical activity, you can delay or prevent type 2 diabetes and even return to normal glucose levels.

EXERCISE & DIABETICS

Structured exercise program coupled with sound nutrition will help lose excess body fat and maintain ideal body fat levels and improve other fitness components as well such as flexibility, endurance, strength.

Regular exercise, both Cardiovascular & Strength training exercises, will increase insulin sensitivity thereby improving blood sugar levels which will be very helpful especially to type 2 and gestational diabetic individuals.

Regular exercise will improve blood circulation, increase HDL cholesterol, decrease LDL cholesterol levels, decrease triglycerides thereby improving the lipid profile level, reduce stress, improve blood pressure and thus prevent a whole array of cardio vascular diseases as diabetics are at a high risk of suffering from CVD’s., increases bone density, improves metabolism, increases lean body mass, gives anti-aging benefits.
Insulin sensitivity improves with an increase in lean body mass. Thus strength training becomes especially important for diabetics.

Before embarking on an exercise program one must consult his diabetologist to get his sugar levels checked and the timing/intensity/duration/type of exercise program sanctioned.

The factors deciding protocols to follow for type/intensity/frequency/duration of exercise will be one or more of the following – past exercise experience, current fitness levels, health risk factors, current sugar levels, other metabolic  pathologies, musculoskeletal pathologies, current complications  of  extreme diabetes like infections not healed, retinopathy, nephropathy, neuropathy,  ketoacidoses etc.

Depending on the above, the diabetologist and the fitness consultant must come to a consensus  so as to decide upon the intensity/type/frequency/duration of the exercise program.

EXERCISE GUIDELINES FOR A DIABETIC.

* Diabetics should exercise only at a time prescribed by the diabetologist with respect to the action of medication/insulin administration.
* The pre exercise and post exercise meal is of critical importance and has to be sanctioned by the sports nutritionist who is well versed with the clinical aspects of Diabetes.
* Ideally, blood sugar levels before, during and after workouts must be monitored.
* Clean and comfortable footwear must be worn during exercise to prevent infections/blisters.
* Always start with warm up and stop only after a cool down.
* Exercise should be done under the supervision of a qualified fitness professional.
* A glucose solution must be kept ready as a first aid measure to be administered if the exercising individual becomes hypo Glycemic.
* In case of those on injectible insulin, avoid training the muscles injected with insulin on respective days.
* Before changing intensity/type/duration/frequency of exercise consult the diabetologist.
* Preferably wear a tag or have a mention somewhere in the exercise schedule card about the fact that the individual is a diabetic to ensure proper treatment in case of injury or the person getting hypo Glycemic.
* Any discomfort during exercise must be reported immediately and the workout should be stopped.

NUTRITION FOR AN EXERCISING DIABETIC
Nutrition plays a significant role in controlling the diabetes. The diabetic diet may be used alone or else in combination with insulin doses or with oral hypoglycemic drugs. Main objective of diabetic diet is to control insulin action and have normal blood sugar levels.

The diet plan for a diabetic is based on lean body weight, current fitness level, and  intensity of exercise.

With the above in mind, the nutritionist plans a diet plan which consists of around 4-6meals each including low-Glycemic index foods like  complex and fibrous carbohydrates, good quality proteins, mono and poly unsaturated fats, water, vitamins and minerals in the right proportions.

Pre and Post work out meals are decided considering the intensity of the work out and also that none of the foods increase the blood sugar levels are planned.

A diet plan with correct quantity and quality of carbohydrates is the key to achieving results. Carbohydrate quantity would depend upon the Activity levels of the person.

The following points need to be given due importance in Diabetics diet:

* Carbohydrates should be carefully chosen from Low GI sources such as high fibre whole grains & Fibrous carbohydrates (Green leafy Vegetables)
* Fiber should be in abundance
* Instead of 3 heavy meals, one should go for 4-5 short frequent meals Fresh fruits especially the fibrous ones should be taken only once a day & preferably in the first meal of the day.
* Optimum amount of first class proteins need to be included in each meal..
* Good quality fats should be included in the diet by choosing a cooking medium which is largely mono-unsaturated such as Olive oil or Ground nut oil. Essential fatty acids like omega-3 should be derived ideally from Fish oil supplements.
* Vitamins and minerals need to be supplemented as per the requirement of the person depending on the intensity of the workout.
* An exercising diabetic needs to take care of the diet much more than a sedentary diabetic as the requirement of the body keeps changing along with the intensity of the work out which if not taken care can lead to problems like muscle loss, hypoglycemia etc. Thus progressing the diet along with the activity will help a person to maintain the blood sugar levels for a lifetime.

FOOTCARE GUIDELINES

* For a person with diabetes, there is no such thing as “just a little blister”. An open sore can turn into a serious infection—proper footwear is a must.
* Shoes should be comfortable, well-fitting and appropriate for the chosen exercise.
* Before putting on the shoes, check for pebbles or other small objects inside.
* Smooth, not nubby socks should be worn during exercise and changed after a workout.
* Sweaty socks increase the chance of getting athlete’s foot.
* Feet are to be checked daily for scratches, cuts, blisters, ingrown toenails, corns, and calluses. Immediately contact a doctor for ingrown toenails, athlete’s foot, and cuts or sores that are not healing.

WHAT IS HYPOGLYCEMIA?
The body’s most important fuel is glucose, a type of sugar. When you digest most foods, sugar is released, and that sugar ends up in your bloodstream as glucose. Your body, particularly your brain and nervous system, needs a certain level of glucose to function — not too much, and not too little. If your blood glucose level isn’t right, your body will react by showing certain symptoms.
Hypoglycemia occurs when a person’s blood sugar levels are abnormally low, and it’s a potentially serious condition. If you know someone who has diabetes, you may have heard them talk about “insulin shock,” which is the common name for a severe hypoglycemic reaction. People with diabetes may experience hypoglycemia if they don’t eat enough post an insulin shot or sugar control medication or if they take too much insulin.

Hypoglycemia during exercise/other times can be avoided by keeping the nutrition profile of every meal such that a healthy sugar level is maintained. Proper timing & frequency of meals is crucial in avoiding hypoglycemia.

Most people live fairly simple lives, without regular access to many of the luxuries discussed on lifestyle shows or flaunted in series . Yet, events arise from time to time allowing one to expand his horizons and experience some of the fineries of the elite…perhaps a wedding or a business trip with an expense account. The formal surroundings that often accompany these events provide opportunities to dance the waltz, consume foie gras (duck liver) or stay at a five-star hotel. The great majority never develops a taste for waltzing or exotic hors d’oeuvres, but some find themselves budgeting to indulge in these pleasures regularly.
A similar situation is seen in the culture of anabolic steroid (AAS) users. Most AAS users are “meat and potatoes” types who follow simple cycles of testosterone or Deca; some may dress up the cycle by stacking with an oral or adding an aromatase inhibitor, but nothing overly risky or cutting-edge. Yet, occasionally the opportunity comes along to try one of the drugs often mentioned in “elite”-level stacks. One such drug has long held an allure for those looking to define the physique…or female bodybuilders and the Hollywood/South Beach crowd seeking to lose weight. That drug is clenbuterol.

Clenbuterol is a stimulant that activates some of the same receptors that are activated during an adrenaline rush, during the familiar caffeine buzz enjoyed after that third cup of coffee, or by ephedrine-containing products. However, clenbuterol is different from adrenaline, ephedrine and caffeine in that it is relatively specific about how it stimulates certain tissues of the body.1 Even more intriguing is the (highly disputed) possibility that clenbuterol may actually help build muscle as well.2,3 Clenbuterol’s welcome reception by male bodybuilders comes during precontest phases, as the drug is a potent addition to the fat-stripping effects of thyroid hormone; female bodybuilders may use the drug in the off-season, stacking the drug as a nonandrogen-based anabolic; the glamorati often use the drug year-round in pursuit of the fashionably (and questionably anorexic) ideal weight.

Clenbuterol is often considered safe by its users because it is more specific in its actions than adrenaline. When adrenaline flushes the system during a period of fright or excitement, the heart speeds up; blood vessels relax in the heart, lungs and skeletal muscle; and the cellular furnace turns up the heat to provide immediate energy to face an impending threat. These and other metabolic responses take place because adrenalin (also called epinephrine) interacts with three different classes of receptors on the various organs and tissues of the body called b1, b2 and b3…b is for beta. [There is another class of adrenalin-responsive receptors called a-receptors, but they are not relevant to this discussion] B1 receptors cause the heart to race and drop blood pressure, whereas b2 is responsible for the fat-loss and calorie-burning effects; the role of b3 is not fully understood in humans, but it appears to be similar to b2.4 Clenbuterol is called a b2-agonist because it stimulates b2-receptors, pretty much ignoring b1-receptors.
Fat cells have b2-receptors; under the influence of clenbuterol, stored fat is broken down and released.5 Muscle cells also have b2-receptors. When chronically exposed to clenbuterol, skeletal muscle cells turn on their genetic machinery and anabolic processes are enhanced.2 However, there is controversy as to whether this happens in humans at a tolerable dose, as the effect, when seen in animals, occurs at doses that would cause significant side effects.

Hello Everyone,

I am just coming ahead and inviting everyone to come join this thread and show it to the world that you can transform yourself. This is not a challenge but just few people who will come ahead and help each other in transforming their body. First of all we will mention our names and then put up our pictures and diet and workout chart. Will help everyone to follow us in our journey.

Team RSB Body Transformation Members

- Yasar

The Stone Age Diet has many names: the Paleolithic Diet, the Paleo Diet, the Prehistoric Diet, the Caveman diet, or the Hunter-Gatherer Diet.

It traces the problem of obesity back to 10,000 years ago, with the advent of farming and cereal planting. During the Paleolithic period of the Stone Age (before the advent of agriculture), for over two million years, our ancestors were hunters and gatherers with a staple diet of lean meats, fish, fruits, vegetables and nuts.

These were then replaced by the modern-day staple diet of cereals, pulses, dairy products, refined fat and sugar.

These changes are associated as risk factors for so-called “diseases of civilization”: obesity, cardiovascular disease, diabetes, osteoporosis, autoimmune-related diseases, certain cancers, and vitamin and mineral deficiencies.

The theory goes that today’s human genes have evolved through 2.5 million years of the Paleolithic era but the last 10,000 years have not been enough for genetic changes to adapt to our relatively new farm-based diet.

It claims that we are nearly genetically identical to the Stone-age humans!

Our genetic make-up is of a hunter-gather: ‘designed’ for the consumption of plants, animals and seafood. Not designed for farming foods: grains, legumes and dairy products. Even less suited to modern processed foods such as sugar and refined fat.

To cut a long story short, an ‘ideal’ diet is the Stone-age diet!

Is this scientifically true? Lets take a look!

DIET PROTOCOL

In 1975, gastroenterologist Walter L. Voegtlin was one of the first to suggest the meat-based Paleolithic diet of chiefly fats and protein, with only small amounts of carbohydrates – arguing that humans are carnivorous animals.

The Stone-age diet claims:

We are ‘designed’ to consume ‘hunter-gatherer’ foods:

· Meat, Eggs and Seafood (fish and shellfish)

· Vegetables and Root vegetables that can be eaten raw

· Fruits

· Nuts and Seeds

· Herbs and spices

· Honey, maple sugar, date sugar (natural sugars)

We are NOT designed to eat:

· Grains and legumes

· Tofu and soy milk

· Root vegetables that cannot be eaten raw (potato, tapioca, parsnips, sweet potato, yam)

· Separated fats and oils, and Refined sugars

· Salt

· Baked foods, juices, sodas, coffee

· Dairy products

· Processed meats

· Alcohol

TODAY’S STONE-AGE DIET ANALYZED

THE GOOD…

Revving Up Slow Metabolisms:

Putting aside all theories of what the human body is ‘designed’ for; simple basics of human physiology tell us the root cause of the obesity, diabetes and heart disease epidemics:

It is due to a slowing down of basal metabolism and total calorie-burning due to diets lacking in fibre and good quality protein, substituted by refined carbohydrates.

This has occurred due to a hampering of insulin function: a central factor controlling our sugar levels, body fat levels and cholesterol levels.

The stone-age diet opens up the nutritional approach to:

· First-class animal proteins: lean meats, eggs and fish, which retain body’s lean metabolically active tissues

· High-fibre carbohydrates: vegetables, salads and fruits, which rev up body’s metabolism, stabilize insulin levels and optimize its functioning

A study at Lund University, Sweden, reported by the ScienceDaily in June 2007, concluded that foods included in the Paleolithic diet may be the best choice to control type II diabetes.

THE BAD…

Cutting Out Cereals and Milk Products

No diet can achieve a balance of nutrients by cutting out one or more food groups totally.

· Exclusion of cereals deprives the body of complex carbohydrates such as whole starches which are important sources of energy, fibre and B-complex vitamins

· Exclusion of milk products deprives the body of essential nutrients: highest quality casein and whey proteins, vitamins such as riboflavin, and minerals such as calcium.

An often forgotten recommendation is that of professors Melvin Konner and S. Boyd Eaton in 1985 in the New England Journal of Medicine: a balanced approach of all nutrients (protein, fibre, carbohydrates, fat, vitamins and minerals) as in the Paleolithic diets but WITHOUT excluding agricultural foods.

They included skimmed milk and whole-grain cereals on the premise that such foods have the same nutritional properties as Paleolithic foods.

Bottom-line: Whole cereals and high-carbohydrate foods must be restricted, not excluded.

THE UGLY…

Promoting High-Saturated Fats:

Today’s proponents of the stone-age diet actively encourage a high-fat diet, including saturated fats, arguing that in the absence of carbohydrates, fat is not ‘fattening’.

They forget that fatty acid quality is a key determinant of body’s sensitivity to insulin function, maintenance of blood sugar and for efficient cholesterol metabolism.

Saturated fats accelerate the degenerative processes of aging and disease by hardening our cells, slowing down body’s working, making cells unresponsive to insulin and increasing cholesterol levels.

Wise modifications of the original stone-age diet include only the leanest cuts of meat. They recommend higher omega-3 fats through fish intake, and use of oils such as olive oil and canola oil with low omega-6 and high mono-unsaturated fats.

A Stone-Age Diet would be ideal only if modified to:

· Low glycemic load of vegetables, fruits and restricted whole cereals

· High fibre diet leading to a high thermogenic effect and healthy digestive system

· Ideal fatty acid composition of monounsaturated and omega-3 polyunsaturated fats with ideal omega-6:omega-3 ratio, low levels of saturated fats and devoid of artificial trans fat

· Healthy protein-to-carbohydrate ratio of adequate protein and carbohydrates restricted to low or moderate as per energy requirements of metabolism

· High vitamin and mineral density in diet through fruits, vegetables, lean meats, and seafood
Low sodium-potassium ratio due to lack of processed foods, low added salt and inclusion of potassium-rich fruits and vegetables

Here its me again writing about my experience with fat burners, Its has been like almost 20 days i am continuesly using FAT Burners. Well first of all i would say yes these fat burners do make you hyper. i have been experiencing a bit of jitters and i have absolutely no carvings to eat anything. i have not lost my apatite. I have been eating low carb meals to get me the best results. its almost like the 3rd week and i have lost almost 3kgs. its really great. i was stuck to 93kgs for like almost 2 months. My friend kaizzad, Kalyani and Rizwan has always said to me that just using fat burners will not give me the desired result which i want. A proper diet , intense workout is the key factor to burning fat. i have been regular to the gym, working out daily at the gym. My energy level has been draining early these days as i am on low carb, But this feeling is just great. I have not been able to increase my poundages like i used to do when i was on normal diet. I will be back on my normal diet but after another month. I am just going to complete 2 months on fat burners. Guys just wish me good luck so i keep on going on it and i will keep writing about my daily events.