Fitness Decoded

Fitness Journey begins here...

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My Experience with Fitness

I was always a relatively fit person, my daily activities included - running, workout or football etc. The above statement was true until early 2014.

As my role at work became more challenging and personal life got busier (I got married), my usual self didn't give enough time to fitness.

Unhealthy lifestyle of more food, no workout, more stress and less hours of sleep continued for nearly 2 years. I went from 78 Kgs. muscular guy (Jan'13) to 90 Kgs. Fat guy (Mar'16).

In my head I was still a fit guy who used to run Half Marathon and played football, not realizing that person in me had lost all the fitness to a point where I couldn't even climb up 3 floor.

In May of 2016, I turned 29 years old and I looked like a 39 year old. I didn't like what I saw in my birthday photos. I needed to do something to at least stop gaining weight and hope to get fit at some point.

I broke down this journey into following 4 categories: Food, Sleep, Workout and Stress

Food: 

No outside food

• Light Breakfast 

Type 1 : 3-4 Egg white, black tea

Type 2 : 80 Gms. Boiled Soy Chunks, 50 Gms. Upama, Coffee No sugar

Type 3 : 3 Egg white, 1 Whole Egg, Toasted Bread and Butter

• Light Lunch 

Type 1 : 2 Chapatti and green veggies

Type 2 : 2 Chapatti, Egg Burji (less oil) and Dal

Type 3: 1 Bowl of Rice, Veggies and Salad

• Light dinner 

2 Chapatti and a bowl of Moong Dal

Milk Bread or Cereal and glass of mike (when not hungry)

Salad/ Nuts 

Eat early dinner (latest 7:30 PM)

Sleep: 

Sleep early (latest 9:30 PM)

Sleep at least 6 hrs.

Wake up early ( 4:30 AM)

No late night movies / no outings

Workout: 

I started going to gym (isn't that we all do).I realized only then I was so not fit and was in worst shape of my life.

Over a month went, I struggled to see any effect. I was hardly able to workout and cardio in gym, nothing seemed to help.

I had to re-think my strategy, I decided to take a difficult route. I broke was workout in 2 parts: Morning for Cardio and Evening for Gym Weight Training. This plan was more difficult than it sounds, I had to drop all the excuses and get up every day and continue to do so every day.

Part 1: Cardio

Phase 1: I started walking and decided to walk 40-60 mins. every day and whatever pace fastest possible. This was most important part of journey as long duration of workout are more efficient in using body fat reserves. Body stores glycogen that give you energy first 20 mins. It's the time after that makes any difference. 

I walked about 80 Kms. in a month and was only losing 200 grams a week. Meanwhile my gym workout was more focused on building strength and gain muscle definition.

Phase 2: As days became weeks and weeks became months I saw that I was able to walk/ jog / run.This was great as it meant I can cover more ground and burn more calories. I averaged to about 160 Kms a month now and that started showing results for me. I was now losing 700-1000 grams a week. As all cardio workout was in the morning, I found more energy in Gym to do more and it helped a ton. It's the balance and consistency that gets results.

By January of 2017 I have lost over 11 Kgs. weight (79 Kgs)and felt very good about myself and had a visibly different fitness, almost everyone who saw me knew that this was amazing transformation. But my journey was not over yet, I had still 10 Kgs. more of unhealthy fat all over the body.

Part 2: Gym Workout

I have been doing all my gym workout at office gym in Bangalore. I have been very lucky to find a trainer (Divya Nayagan) who understood my goals and was ready to invest his time, energy and knowledge to help me achieve results.

Divya took time to understand my history:

How active was I as a kid and school

How I lost my fitness

What are my goals 

My dietary habit 

Injuries (if any)

He worked with me to explain the body exercises and helped me through the challenging first few months where I needed constant motivation and customized workout regime. 

Divya’s efforts and my ability to go to gym without fail - 5 days a week for over 2 years - has been a key to my success. Now the last aspect of fitness

Stress: 

Fitness is more than just physical, it's in a huge way psychological.When you are getting unfit, you lose positive mental energy. Your personal and work life start to suffer. They all feed into each other.

My positive outlook towards fitness helped me spend more time with family and doing more than before as I felt more energetic and less exhausted all the time.I felt happier as I was doing what I loved and that reflected in all aspects of my life.

Result:

In last 22 months, I have run over 2,200 Kms.

I am 72 Kgs for over 10 months now

Am I satisfied, not really I feel fitness has a nostalgia to it. You want more and more once you get into it. But I am really happy with where I have gotten and still hungry for more.

"It's possible, If I can anyone can"

I would request all of you to take that first difficult step towards fitness. My mentions and methods are my personal mantra for fitness, you will have to discover what works for you.

Rohit Vipat

ThereIsNoFinishLine

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35 Kms of Cycling.. Amazing cold weather with the most amazing morning sky... (at Bangalore, India) https://www.instagram.com/p/CEa3MaypHU9DvO9p2tFRL2G_1nDBRSFyChXF_k0/?igshid=zn81p93r1xu8

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COVID-19 has probably changed all aspects of our lives. I started cycling in June'20 to balance this new WFH and Gym-less Lifestyle. Have ridden 1500 Kms so far and today went 50 Kms (my longest solo ride) True speaking has been a rejuvenating experience. 😊 (at Bangalore, India) https://www.instagram.com/p/CEOw3UQpfLdb5ngt_aVMOPYSkRE8ozAW0vc-cM0/?igshid=ob8qyns41s51

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It's a wrap for July'20 Completed ~680 Kms (32Hrs) of Cycling 🚴🚴🚴 (at Bangalore, India) https://www.instagram.com/p/CDSjGh4pQcJYCoyQoLtXspYwN5TI0WI6S3VWNU0/?igshid=1p80ho5m6rpg3

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Had most rejuvenating experience.. 30K. ..1400 Calories...and most scenic route (at Bangalore, India) https://www.instagram.com/p/CCaq389p5ub-5jm21xIut8PuV9DR6n3wREcOyw0/?igshid=16tj0ietis31c

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6 Days of Cycling...🚴 ~78 Kms Average speed 20 Kmph Cycling as Kid was the most fun thing..😊 Cycling again after so long made me realise how much I have missed it without realising.. I wonder where along the way.. did I leave behind the joys of childhood..🤔 (at Bangalore, India) https://www.instagram.com/p/CA1YOvMpanvM3d4EX_w8WVNhRfDYhSGfNJnrnc0/?igshid=sz99t5jr2nw

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Cycling Workout Routine

Thanks to my new bike, I am reliving my childhood.

As a boy carefree kid on the bike it is so calming and feels like meditation as I ride. All beautiful, crazy fun memories flood the brain each time I hold the handles of the bike.

I have been going out for 5 days in a row.. This is smoother than running or walking as I can feel little to no jerk while ridding.

Following is the log for last 5 Days and ~57Kms

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Vegan Day 1

Breakfast : Sabudana Khichdi, Green Tea

Lunch : Dal, Roti, Sabzi, Rice

Salad : Large ( 🍅, Lettuce, Cucumber, Beetroot)

Dinner : Sautee Brocoli

Highlight of the day :

Got new Bike for new excercise routine

Day 2

Breakfast : Peanut Butter Sandwich, Green Tea

Lunch : Chana Dal, Roti, Rice

Dinner : Small Salad 🥗

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Success to Fitness in 5 Steps

Are you thinking about starting your fitness journey?

You are on to a great start already! Here we have five steps to a healthier lifestyle.

Starting a fitness regime may be one of the best things you can do for your health.

Any form of physical workout can reduce your risk of cardiovascular disease, improve your balance and coordination, help you lose weight — and even improve your sleep habits and self-esteem.

Step 1: Assessment of current fitness level

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording:

Your pulse rate before and immediately after walking 1.5 kilometers

How long it takes to walk 1 kilometer or 400 meters, or how long it takes to run 2.41kms.

How many half situps, standard pushups or modified pushups you can do at a time

How far you can reach forward while seated on the floor with your legs in front of you

Your waist circumference, just above your hipbones

Your body mass index etc.

It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:

Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress and stay motivated.

Step 2: Design your fitness program

Create a balanced routine, that you can sustain in long term without burnout

Health Department recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. For example, try to get about 30 minutes of aerobic exercise on most days of the week. Also aim to incorporate strength training of all the major muscle groups into a fitness routine at least two days a week.

Start low and progress slowly. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance

Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment.

Plan to include different activities. Different activities (cross-training) can keep exercise boredom away. Cross-training using low-impact forms of activity, such as biking or water exercise, also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.

Allow time for recovery. Many people start exercising with eagerness — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

Put it on paper. A written plan is encouraging you to stay on track.

Step 3: Assemble your Equipment

You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than cross-training shoes, which are more supportive.

If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a gym before investing in your own equipment.

You might consider using fitness apps for smart devices or other activity tracking devices, such as ones that can track your distance, track calories burned or monitor your heart rate.

Now you're ready for action. As you begin your fitness program, keep these tips in mind:

Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.

Break things up if you have to. You don't have to do all your exercise at one time, so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in 10-minute sessions three times a day may fit into your schedule better than a single 30-minute session.

Step 4: Get started

Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening dancing. Find activities you enjoy to add to your fitness routine.

Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.

Be flexible. If you're not feeling good, give yourself permission to take a day or two off.

Step 5: Monitor your progress

Retake your personal fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

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What Happens To Our Body When We Stop Exercising ?

We often think about the workout or exercising as “ a means to an end”

Hence, we start workout just a few weeks before cousins wedding, or

A few days from when we are looking to fit into a dress that we really like.

When most of us start our fitness journey, we are actually planning to get in shape and then just not workout again.

“Human bodies have evolved to do a lot of things, a desk job is not one of them “

Inevitably, most things that we do these days need us to just sit or lay around. Studies suggest since the year 2005, most urban population spends a minimum of 83.4% of their time either sleeping, sitting or lying down. Whether that is at school, work, watching television or just using phones.

This makes having an active lifestyle or doing some form of workout really important.  

So, what happens to our body when we stop exercising?

These changes happen over a period of weeks and months, here is the breakdown using VO2 max to measure fitness.

VO2 max :

is the maximum rate of oxygen consumption measured during incremental exercise (exercise of increasing intensity).

The name is derived from V - volume, O2 - oxygen, max - maximum.

Maximal oxygen consumption reflects the cardiorespiratory fitness of an individual and is an important determinant of their endurance capacity during prolonged exercise.

So let’s assume you are already fit and at 100% VO2 max.

Week 1:

In the very first week of no workout, you are already less fit. 

You've lost about 5% of your VO2 max (new level - 95%)

This means less oxygen is available to generate energy for muscles

If you could run a 5K in 20 minutes, your time is now about 10 seconds longer.

 Week 2-3 :

You've lost 12% of your VO2 max (new level - 88%)

There is a decrease in muscle strength and tissue

Your muscle cells have become smaller

Your fat cells are getting bigger

Your 5K time is now about 60 seconds longer.

Week 4-7 :

You've lost 12-15 % of your VO2 max (new level - 85%)

Your muscle cells are even smaller

You will feel bloated from growing fat cells.

Your 5K time is now about 3 minutes longer.

2 Months:

You've lost 26% of your VO2 max (new level - 74%)

You just stop timing your 5K because it's depressing.

If you continue to do no workout, you'll now also be at a greater risk for:

High Blood pressure

Higher levels of fat in the blood

Certain cardiovascular diseases

Obesity

Depression

Low Self-esteem

It's important to rest after an especially hard workout or race, but instead of lounging on the couch, make your recovery an active one.

"If you just lay around, you'll lose the fitness faster than you think"

Conclusion :

Create a fitness routine and follow it religiously

Take stairs whenever possible

Standing workstations are very effective, choose whenever possible

Take a break from work and walk around every once in a while

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Metabolism Explained:

"At some point in time, we all have wondered how is it that a few of us struggle to lose weight, and then there are others who wished if they could gain some easily"

Today let's try to indulge ourself a little bit more and decode this complex aspect of fitness

Our body is biologically perfected machine, with-in there are a series of processes that are complex and yet are so well co-ordinated.

The process of metabolism is really a balance between two metabolic activities that go on at the same time:

Building up of body tissues and energy stores

Breaking existing body tissues and energy stores to generate more fuel for body functions

Anabolism is all about building and storing: It supports the growth of new cells, the maintenance of body tissues, and the storage of energy for use in the future.

Catabolism is the process that produces the energy required for all activity in the cells. In this process, cells break down large molecules (mostly carbohydrates and fats) to release energy. This energy release provides fuel for anabolism, heats the body, and enables the muscles to contract and the body to move.

As complex chemical units are broken down into more simple substances, the waste products released in the process of catabolism are removed from the body through the skin, kidneys, lungs, and intestines.

Several of the hormones of the endocrine system are involved in controlling the rate and direction of metabolism. Thyroxine , a hormone produced and released by the thyroid gland, plays a key role in determining how fast or slow the chemical reactions of metabolism proceed in a person's body.

Another vital gland, the pancreas secretes (gives off) hormones that help determine whether the body's main metabolic activity at a particular time will be anabolic or catabolic. For example, after eating a meal, usually more anabolic activity occurs because eating increases the level of glucose — the body's most important fuel — in the blood.

The pancreas senses this increased level of glucose and releases the hormone insulin, which signals cells to increase their anabolic activities.

"Metabolism is a complicated chemical process, so it's not surprising that many people think of it in its simplest sense: as something that influences how easily our bodies gain or lose weight"

That's where calories come in. A calorie is a unit that measures how much energy a particular food provides to the body. A chocolate bar has more calories than an apple, so it provides the body with more energy — and sometimes that can be too much of a good thing. Just as a car stores petrol in the fuel tank until it is needed to fuel the engine, the body stores calories — primarily as fat. If you overfill a car's fuel tank, it spills over. Likewise, if a person eats too many calories, they "spill over" in the form of excess fat on the body.

The number of calories someone burns in a day is affected by how much that person exercises, the amount of fat and muscle in his or her body, and the person's basal metabolic rate (BMR).

BMR is the rate at which the body "burns" energy, in the form of calories, while at rest. BMR can play a role in a person's tendency to gain weight. For example, someone with a low BMR (who burns fewer calories while at rest or sleeping) will tend to gain more pounds of body fat over time compared with a similar-sized person with an average BMR who eats the same amount of food and gets the same amount of exercise.

Can I change my BMR ?

To some extent, BMR is inherited — passed on through the genes we get from our parents.

Sometimes, health problems can affect someone's BMR. But people can change their BMR in some ways. For example: by exercising more, a person burns more calories during the extra activity and becomes more physically fit, thus increasing his or her BMR. BMR is also influenced by body composition — people with more muscle and less fat generally have higher BMRs.

Things That Can Go Wrong With Metabolism

Most of the time, your metabolism works well without you giving it any thought. But sometimes a person's metabolism can cause major mayhem in the form of a metabolic disorder. In a broad sense, a metabolic disorder is any disease that is caused by an abnormal chemical reaction in the body's cells.

Most disorders of metabolism involve either abnormal levels of enzymes or hormones or problems with how those enzymes or hormones work. When the metabolism of body chemicals is blocked or defective, it can cause a buildup of toxic substances in the body or a lack of substances needed for normal body function, either of which can cause serious symptoms.

Metabolic diseases and conditions include:

Hyperthyroidism

Hyperthyroidism is caused by an overactive thyroid gland. The thyroid releases too much of the hormone thyroxine, so a person's BMR is high. It causes symptoms such as weight loss, increased heart rate and blood pressure, protruding eyes, and a swelling in the neck from an enlarged thyroid.

Hypothyroidism

Hypothyroidism is caused by a nonexistent or underactive thyroid gland. The thyroid releases too little thyroxine, so a person's BMR is low. Untreated hypothyroidism can lead to brain and growth problems in infants and children. Hypothyroidism slows body processes and causes tiredness, slow heart rate, weight gain, and constipation.

Type 1 diabetes

Type 1 diabetes happens when the pancreas doesn't make and secrete enough insulin. Symptoms of this disease include excessive thirst and peeing, hunger, and weight loss. Over time, the disease can cause kidney problems, pain due to nerve damage, blindness, and heart and blood vessel diseases.

Type 2 diabetes

Type 2 diabetes happens when the body can't respond normally to insulin. Symptoms are similar to those of type 1 diabetes. Lot of people who develop type 2 diabetes are overweight, and this is thought to play a role in their decreased responsiveness to insulin. Some patients can be treated successfully with dietary changes, exercise, and oral medicine; others will need insulin injections. Controlling blood sugar levels reduces the risk of developing the same kinds of long-term health problems that happen with type 1 diabetes.

Conclusion :

* We all have an inherent metabolic rate that can be increased or slowed down to some extent via regular workout and individual specific dietary changes.

* Metabolic disorders can affect inherent metabolic rate and any sudden change in body or physiology should be directed to proper medical consultation and treatment.

[fitnessdecoded]

Eat Right Movement - ‘Aaj Se Thoda Kam’

FSSAI, the Food Safety and Standards Authority of India has teamed up with Rajkumar Rao as its brand ambassador for a campaign, ‘Eat Right Movement’ in partnership with the Health ministry. 

The tagline of this movement is ‘Aaj Se Thoda Kam’ which urges people to decrease the quantity of salt, sugar and fats in their diet. 

Rajkumar Rao in this inspiring video warns people against the ill-effects of eating unhealthy and explains how a simple act of reducing their portions of salt, sugar and oils can help us get rid of our unhealthy lifestyle.

This awesome initiative by the government of India urges people to modify the food habits a little and reduce the intake of salt, sugar and unhealthy fats. Excessive intake of any of these can lead to serious health issues like diabetes, obesity and blood pressure.

Rajkumar Rao in support of this movement says, 'I support the FSSAI's initiative of reducing the consumption of foods high in fat, sugar and salt. As these foods if consumed in excess for a long period of time can lead to severe health complications. I also encourage all the Indians to start making simple dietary modifications in their daily diets like gradually reducing the amount of salt and oil in your daily cooking, avoiding sprinkling of salt over salads and fruits, eating sweets in moderation and also engaging in any form of exercise for atleast 30 minutes per day for a healthy life.

Take a look at Rajkumar Rao's video for the ‘Eat Right Movement’ by FSSAI and Health Ministery of India.

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Breakfast Decoded!!

“Our choices reveal what we truly are, far more than our abilities ” 

Eat healthy every morning, to give yourself the boost you need all day

Goal : Weight-loss

To get healthy weight loss, we need to focus on a few important aspects :

Cardio Workout will remain the focus

Workout Calorie Goal : 500-1000 Cal. everyday

Breakfast Consumption Target : 400-650 Cal. is based on Workout Calorie Goal everyday

Trust me, it's not easy to reach 450 or 650 Calories with healthy food

Pick from list will help ensure you get balanced diet and all the budgeted calories

Choose based on nutrients mentioned below

Regards

Rohit Vipat

[fitnessdecoded]

Let’s Talk About Food

What’s the true purpose of food?

Is it for pleasure or a fuel that runs this incredible body?

While I was trying to discover this for myself, I went back to basics of bio-sciences.This bit might feel like Déjà vu (more like time travel back to school).

My aim is to break this down and tell you facts that we knew but forget along the way. So here we go!

 Food has three main purposes, in our forever transforming body:

Generation of Life Force or Energy

Repair and Maintenance

Growth and Development

The matter of fact is I need food to survive and to ensure well-being of my body and mind.

All things I consider foods should contain one or a combination of these six essential nutrients:

Carbohydrates - Generation of Energy

Protein - Repair and Maintenance

Fat - Generation of Energy, Repair and Maintenance, Temperature control etc.

Water- Homeostasis (transport nutrients, remove waste, maintain temperature)

Vitamins - Metabolism, Immunity and Digestion

Minerals - Metabolism, Immunity, Digestion, Repair and Maintenance

You might be thinking, what does that mean for me:

It means, if you consume a balanced diet that consists of a variety of these nutrients you are certain to receive all the building blocks needed to give you a healthy body. 

This understanding gave me the Eureka moment, while I was turning obese from a healthy person:

I was eating what is considered food, and

I was eating it often

so, it could only mean it was not balanced.I must consume all these nutrients in adequate quantity every day and excess of either or most of these nutrients must be making me obese. 

Simply put, I was eating way more than I needed and body had no way of using or losing it.

Now you are thinking, Is there a balanced diet chart, that I can follow of few days and get great results?

Nope- B’coz, it doesn’t exist.

Conclusion:

Each body is different, even same body needs different things on different days

Diet should be based on level of activity and kind of activity

When it comes to food more isn’t better : it is going either in drain or unwanted places in your body

There is no one-size-fits-all diet, define your diet based on your body and your goals.

Pleasure food is good in moderation and should be monitored consciously

 Lastly, Listen to your body:

“If it doesn’t feel good 1/2 hr. after eating, most possibly it wasn’t good for you”

Rohit Vipat 

#ThereIsNoFinishLine

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I have 2 questions- How did you plan your goals and How did you plan your diet?

Thank you for your question, These are in reality the most important question of all.1. Goal Setting :Goal setting is important as you can’t start a journey without knowing your destination.Yes goal do change over time, hence sent both short term and long term goals.In my case my immediate goal was to stop weight gain and long term was to gain some fitness.

2. Diet Planning:Diet will define your bodies ability to undertake your goal. If it’s weight loss then diet will be different and if the goal is body building the diet has to reflect those aspects too.

I am writing next blog on diet, hope it helps.

RegardsRohit Vipat