Showing posts with label Ignored Facts. Show all posts
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Sunday, May 01, 2022

  1. Heavy metal toxicity; Example - Lead/mercury from water, canned fish, non-stick pans, wall paint, plumbing, etc)
  2. Formation of Free radicals in body via burnt, overcooked and microwaved food
  3. Overconsumption of Omega 6 oils (animal fat, seed oils, etc)
  4. Underconsumption of Omega 3 oils (fish oil, flaxseeds, etc)
  5. Underconsumption of Omega 9 oils (Olive oil)
  6. Consumption of any type/amount of sugar (natural sugar is also bad)
  7. Consumption of any amount/type of tobacco
  8. Underconsumption of fiber, prebiotics, and probiotics from natural sources
  9. Overconsumption of alcohol (anything beyond 2 drinks/day is bad)
  10. Consumption of milk and grains (causes bloating, acne, indigestion, etc)
  11. Stress - Periodic and repetitive occurance of Overthinking, Anxiety, Panic
  12. Absence of physical activity - you should walk at least 30 minutes/day
  13. Dependence on OTC (over-the-counter) medication. Example - Tylenol, Aspirin for headaches.
  14. Continuance/dependence of prescription medications beyond need/recommendation.
  15. Lack of sleep (anything lesser than 7hrs is bad)
  16. Lack of disciplined sleep cycle (sleep no later than 10PM)
  17. Repetitive change in sleep cycles (due to travel, timezone changes, jetlag, overtime, etc)
  18. Exposure to air pollutants in traffic or industrial areas
  19. Underconsumption of water (pain during urination is a symptom)
  20. Any Steroid based Medication (compromises body's hormonal balance permanently)

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Monday, November 20, 2017

Before buying any food, check the labels and ingredients and be cautious about:

  1. Harmful preservatives
    Check your meat for Nitrates and Nitrites and avoid them in every way possible.
  2. Date of expiration
  3. Storage instructions
  4. Eat Cold/Direct or will needs cooking
  5. Cooking instructions
    Check if you even have the time and equipment to cook it the way it should be cooked.
  6. Age restrictions
  7. Specific allergens
  8. Sugar and carbohydrate content per serving
  9. Calories and nutrients per serving
  10. Cost per serving for the same/comparable quality of product compared to other sellers/brands
  11. Use of GMO oxidizing/carcinogenic Omega 6 oils
  • Palm,
  • Cottonseed,
  • Corn,
  • Canola,
  • Soybean,
  • Sunflower &
  • Safflower.
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Saturday, August 06, 2016
  1. Body Composition -
    1. In the domain of physical fitness, body composition is used to describe the percentages of fat, bone, water, and muscle in human bodies.
    2. Body Weight is the measurement of weight without items located on the person.
    3. Muscular tissue takes up less space in our body than fat tissue, and conventionally, more leanness means better body composition.
    4. Two people of same sex and body weight may look completely different from each other because they have a different body composition.
    5. Men tend to carry more water than women. as women carry more "essential fat" than men. Additionally, men inherently have a relatively larger amount of skeletal muscle. For these reasons, men contain about 60 percent water while women have 55 percent water.
    6. Fat contains only 10% water. Bones contain 22% water. Muscles contain glycogen, the storage form of glucose; which is 75 percent water, thus muscles are also 75% water; same as the water composition in our brains. 
    7. Body Volume Measurement helps in determining a person's health, by providing the required dimension for calculating the distribution of body weight.


  2. Obesity -
    1. Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have a negative effect on health.
    2. Obesity is most commonly caused by a combination of excessive food intake, lack of physical activity, and genetic susceptibility.
    3. Obesity is more common in women than men.
    4. On average, obese people have a greater energy expenditure than their thin counterparts due to the energy required to maintain an increased body mass.
    5. Obesity is mostly preventable through a combination of social changes and personal choices.

  3. Body Fat -
    1. Body Fat Percentage (BFP) of a human or other living being is the total mass of fat divided by total body mass.
    2. Body fat is actually a loose connective tissue known as the "adipose tissue".
    3. Irrespective of the location from which they are obtained, the fat cells in humans are composed almost entirely of pure triglycerides with an average density of about 0.9 kilograms per liter.
    4. Body fat is a  major endocrine organ, as it produces hormones such as leptin, estrogen, resistin, and the cytokine TNFα.
    5. Epidemiologically, the percentage of body fat in an individual varies according to sex and age.
    6. The body fat percentage is a measure of fitness level since it is the only body measurement which directly calculates a person's relative body composition without regard to height or weight.


  4. Total Body fat includes:
    1. Essential body fat -
      1. Essential body fat is necessary to maintain life and reproductive functions.
      2. The percentage of essential body fat for women is greater than that of men, due to the demands of childbearing and other hormonal functions.
      3. Essential fat is the level below which physical and physiological health would be negatively affected.
      4. The percentage of essential fat is 3–5% in men, and 8–12% in women (referenced through NASM).
      5. The minimum recommended "total body fat percentage" exceeds the essential fat percentage value.
    2. Storage body fat -
      Storage body fat consists of fat accumulation in adipose tissue, part of which protects internal organs in the chest and abdomen.

  5. Types of Body Fat:
    1. Subcutaneous
      1. under the skin
      2. may stay the same with age
    2. Visceral (intra-abdominal fat)
      1. located inside the peritoneal cavity, packed in between internal organs and torso.
      2. may increase as you age
      3. Visceral fat is composed of several adipose depots:A.) mesenteric, B.) epididymal white adipose tissue (EWAT) and C.) perirenal fat.
    3. Intramuscular
      1. interspersed in skeletal muscle
      2. may increase as you age


  6.   Types of Adipose Tissue
    1. White adipose tissue (WAT) -
      primarily stores energy.
    2. Brown adipose tissue (BAT) -
      primarily generates body heat in cold conditions.


  7. Body Fat Percentage Chart - Males


    BMI vs Bodyfat levels - Males


    Body Fat Percentage Examples - Males

  8. Body Fat Percentage Chart - Females


    BMI vs Bodyfat levels - Females


    Body Fat Percentage Examples - Females

  9. Body Fat Percentage Chart - Advanced
    Find your age on the left-hand column, and then see the corresponding ideal body fat percentage to in the blue colored "Lean" area on the right.
    10. https://static.wixstatic.com/media/aa48db_dced398b792c4a56ba496eecd8d530f9.jpg/v1/fill/w_648,h_515,al_c,q_80,usm_0.66_1.00_0.01/aa48db_dced398b792c4a56ba496eecd8d530f9.jpg


    Notes -
    1. You may have noticed as your age increases, your acceptable body fat within these ranges increases as well, it's because these charts are based on "statistical assumptions".
    2. Older individuals tend to have a lower body density for the same skinfold measurements, which is assumed to indicate a higher body fat percentage.
    3. Older, athletic individuals, however, might not fit this assumption because their body density may be underestimated.

References -
https://en.wikipedia.org/wiki/Obesity
https://en.wikipedia.org/wiki/Adipose_tissue
https://en.wikipedia.org/wiki/Body_fat_percentage
https://en.wikipedia.org/wiki/Body_composition
https://en.wikipedia.org/wiki/Abdominal_obesity
https://en.wikipedia.org/wiki/Human_body_weight
http://extaping.com/articles-amp-videos/knowledge-base/sports-training/article/82.html
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Saturday, July 02, 2016

There’s abundant advice out there on what you should or shouldn’t eat, drink, swallow, or stand next to, to avoid cancer. But it’s often lacking in evidence and the jumble of messages can be confusing.
This body map brings together the evidence on proven cancer causes. Using credible, scientific sources it answers questions about what could increase your cancer risk.

Cancer occurs when mutations in a cell’s DNA cause it to replicate without control, invading other tissues. Some cancer-causing mutations can be inherited; others induced, by infection with bacteria or viruses; or by environmental factors such as smoking, sun exposure and eating red meat.
This map’s focus is on induced factors. They are considered “modifiable” because avoiding them lessens your chance of cancer.

When reading the map, keep in mind that every body and circumstance is unique; one risk factor cannot be considered in isolation when applied to a real life context. Also remember the percentages portrayed are “relative risks” which are different to “absolute risks”. The difference is explained in this accompanying piece, which will help you understand what relative risk really means for your chances of getting cancer.

Choose your gender and click a risk factor to see which body area can be affected. Clicking the body region will show you how much engaging in risks will increase your chance of certain cancers.




Sources -
http://theconversation.com/interactive-body-map-what-really-gives-you-cancer-52427
https://canceraustralia.gov.au/affected-cancer/cancer-types


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Saturday, February 13, 2016

Here are the Top 40 simple ways to lose weight fast, without exercising!
1.) Count your calories, and only eat the conventional number of calories, or lose weight as QUICKLY as possible (AQAP) by reducing your calorie intake by 70% by avoiding almost all Energy-based macronutrients (Carbohydrates+Fat) and only ingesting calories by eating lean proteins to match 30% of your conventional daily calorie requirement.

2.) Remember, To lose one kg (~2.2 pounds) of body fat we need to lose 7777 calories, that is equivalent to eating 100+ slices of bread, So to lose weight fast; think, choose, chew and then eat!
3.) Our bodyfat levels depend 80% on diet and 20% on exercise, so if you wish to work/exercise less, you also need to eat less (& healthy).
4.) Eating large amount of carbohydrates, which we dont require, end up getting stored as bodyfat, which in turn also prevent bodyfat release to be used for energy.
5.) Eat your food slowly, Chew your food more (at least 20times) which fills the stomach more effectively and hence you dont feel the need to overeat.  People who don't chew much end up overeating their food by 3times.
6.) Eat meals/snacks on a regular/timely basis, as it prevents energy storage as bodyfat and speeds up our metabolism rate which is good for health.
7.) Dont eat carbohydrates-heavy breakfasts, as we can use our bodyfat for the energy we require in the morning and during our working hours.
8.) Eat low calorie dinners, as we dont require much energy during our sleeping hours and if we have a heavy dinner, the extra energy intake is just converted into bodyfat.
9.) Drink at least 10-12 glasses (3 liters) of water every day, as it helps in removing fat and transporting nutrients to all parts of the body and hence helps the body to lose weight relatively faster. Drinking enough water throughout the day (and avoiding coffee) prevents water retention, thus overall lesser weight.
10.) Sleep at least 8hrs everyday, as humans burn most of our fat (~600cal) while sleeping. Prefer sleeping between 8PM and 4AM as this sleeping schedule has been found the maximum amount of bodyfat.
11.) Irregular sleeping hours lead to stress which in turn leads to food craving and it becomes difficult for our body to break down and use the fat molecules stored in our body.
12.) Eat more "Lean Protein" as it releases the hormone PYY which suppresses hunger signals in the brain.
13.) Calcium binds with the fats we eat and creates a soup like substance that cant be absorbed, thus our body excretes this out and with it the fat we had eaten.
14.) Drink smoothies, thick shakes and soups as these semi-fluids are absorbed slowly in the stomach, thus keeping our stomach full for longer and making us feel hungry lesser number of times throughout the day.
15.) Dont skip too many meals or keep a fast for (more than 22 hours) too long regularly, as then we develop a natural craving for food and end up eating more at a single time than we actually should and can.
16.) Decrease your plate size, going from a plate size of 12' to 10' can reduce the amount of food we eat by <22%. Also decrease your glass size when consuming alcohol, soda, juice, etc.
17.) Increase muscle mass by eating the right kind of food, muscle mass indirectly inhibits bodyfat.
18.) Eat supplements/herbs with natural adaptogens & androgens.
19.) Inhibit GDF-8 ("Myostatin protein") (encoded in the gene MSTN in humans) as it inhibits muscle mass; by eating Creatine Monohydrate (1-2gm/day) or drugs that act like antibodies and capture myosatin and prevent it from attaching itself  to muscles.
20.) MYO-X inhibits 46% of the myosatins' working for 12-18 hours, i.e., inhibition of 23%-34.5% myosatin throughout the day.
20.) Eat food which is less calorifically dense, i.e., has lesser calories per unit satiety.
21.) Eat Green/Leafy/Cruciferous Vegetables for carbohydrates.
22.) Dont eat plain white carbohydrates like Potatoes, Rice, Wheat, Sugar, Bread, etc.
22.) Eat healthy fats (Omega-3, Omega-9 and saturated fats) as a major component of your daily calorie intake from food sources like (Fish Oil, Algae, Flaxseeds, Olive Oil, Coconut Oil).
23.) Dont eat unhealthy fats like Omega-6, refined oils, hydrogenated oils, any oils that are overheated.
24.) Use naturally existing saturated oils for cooking, like Desi Ghee and Coconut Oil.
24.) Manage stress (cortisol hormone) through meditation, therapy, etc.
25.) Get supplements that help in releasing stored fat from your body, have these on an empty stomach: Lemon with Green Tea, 500mg EGCG, and Yohimbine.
26.) Eat Probiotics and Prebiotics; these aid the body in losing weight.
27.) Control how much you eat any given time, do not overeat food even if you can eat of it.
28) Control the total calories you ingest in a day. No matter how healthy you eat, you will gain weight if you eat more calories than you need. 
29.) Eat negative or neutral calorie foods like Celery, water, black coffee, etc.
30.) Prefer eating protein over other macros, as protein offers the 2nd highest satiety (after fiber). Each gram of protein eaten reduces appetite by 2calories while 25% of calories contained in protein are spent in the effort our body makes in absorbing protein. Thus it can be concluded that each gram of protein effectively results in (4cal-2cal -25% of 4cal =  1 calorie).
31.) Avoid starchy foods like white bread, polished rice, pasta, noodle, corn, corn flour, potato, etc as they are converted into sugar by the body and thus end up being stored as fat.
32.) Avoid eating calorie-dense food like nuts, popcorn, oils, etc. as these foods are easier to overeat and thus ingest more calories than needed.
33.) Avoid alcohol and processed foods, they damage our body's natural metabolism.
34.) Intermittent Fasting for 14-20hrs everyday with a feeding window between 10AM to 8PM. It is best to only eat between 2PM-6PM.
35.) Drink calorie-free non-carbonated drinks like lemon water, green tea, etc. for satiety.
36.) Avoid chewing gum, legumes, beans and cruciferous vegetables as they cause bloating thus extending the size of your stomach which enables us to easily overeat later due to the extended stomach size.
37.) Aim to eat 15g-20g fiber per 1000cal ingested. Fiber offers the highest satiety and thus is the best macronutrient to eat to lose weight. Also add Resistant Starch to your diet.
38.) If you live a sedentary lifestyle with no exercise whatsoever, adjust your conventional calorie requirement by -20% to accommodate for the slow metabolism that our bodies develop due to physical inactivity. In addition to this, if you want to lose weight steadily (-1.5% weekly); reduce your calorie intake further by -20%.
39.) Order of eating food influences your how your blood sugar reacts to it. Eat food in the following sequence (First to Last): Fiber > Resistant Starch > Fats > Protein > Slow-digesting-carbs > Fast-digesting-carbs > Sugar
40.) Certain fruits are good for losing weight: Mangos, Blueberries, Pomegranates, Grapefruits. Mangos contain a phytochemical called mangiferin, which may help slow absorption of carbohydrates in the intestine.
41) Eat same grams of protein as your weight in lb divided in 4-6 meals a day as Protein is the most filling macronutrient there is, and it has the highest TEF (thermic effect of food)
42) Don't keep calorie-dense foods in your house. If trigger foods are a 10-second walk to the fridge, you'll battle with self-control constantly. If they're a 20+ minute trip to the grocery store, it's much easier to opt for the healthy food in your house.
43) Chronic under-sleeping increases hunger signaling to the brain (Ghrelin) & decreases the signaling that tells your stomach you are full (Leptin)
44) Sleep more as You also can't eat while you're sleeping, so your window for caloric consumption is naturally more narrow.
45) Drink electrolyte water throughout the day as Water is an appetite suppressant in the sense that drinking water fills up your stomach. When under a caloric deficit, it's easy to become electrolyte deficient. A lot of hunger cravings are actually electrolyte cravings since food tends to be full of electrolytes and your brain associates food with electrolyte sufficiency. Adding a pinch of sea salt and a couple pinches of magnesium chloride to your filtered water will make a huge difference in hunger levels, energy, and performance in the gym.
46)Eat a high-protein snack and drink a liter of water before going out to eat. By the time you sit down and get your food served, your satiety signaling has peaked and it will be easier to opt for the healthier options or at least avoid getting the extra appetizer, side, or dessert



P.S. For further details, you may also check out the following links:


References -
http://www.fitsugar.com/How-Lose-Weight-Without-Exercising-19980116
http://www.wikihow.com/Lose-Weight-Without-Working-Out
https://twitter.com/BowTiedUM/status/1681019497396805632
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Friday, January 08, 2016
Lesser Known Truths about Heart Rate:
  1. An ideal normal heart rate is 50-70 beats per minute.
  2. A heart rate higher than 76 beats per minute when you're resting may be linked to a higher risk of heart attack.
  3. The better shape you're in, the slower your heart rate will be when you're not moving around. 
  4. When your heart beats in an irregular pattern, you're having palpitations, which are mostly not life-threatening. Most of the time these sensations are not life-threatening. You may feel as if it skipped a beat or sped up or it may seem like a brief flutter or a pounding in your chest. 
  5. Many things can cause palpitations, like Alcohol, Caffeine, Exercise, Stress, Dehydration, Medication, Fever, Thyroid Disorders, Smoking, Dietary supplements (like goldenseal, oleander, motherwort, or ephedra), etc.
  6. Having an irregular heartbeat doesn't mean you're having a heart attack," Steinbaum says. But if it's a new symptom, or if you have chest pains or problems breathing, call your doctor. 
  7. Your heart rate may also speed up when you exercise, get excited, or feel anxious or sad.
  8. When you stand up, your pulse may go up for 15 to 20 seconds before it goes back to normal. Even the weather, like high temperatures or humidity, can raise it.
  9. If you take thyroid medication, a fast pulse may be a sign you're taking too much. Talk to your doctor.
  10. Your heart rate and your blood pressure go hand in hand sometimes. For example, when you exercise or get angry or scared, they both go up. But they're not always linked. If your heart rate is normal, your blood pressure may not be. It could be too high or too low, and you may not realize it. Even if your heart rate seems fine, get your blood pressure checked regularly.
  11. A slow heart rate doesn't specifically mean having a weak heart, it can also be a sign that you're healthy and fit. An athlete's heart muscle is in better shape, so it doesn't have to work as hard to keep up a steady beat.
  12. Slow rates are only a problem if you also pass out, feel dizzy, are short of breath, or have chest pain. See your doctor if you have any of those symptoms.

Sources -
http://www.webmd.com/heart-disease/features/5-heart-rate-myths-debunked
http://www.livestrong.com/article/276984-proper-body-hydration-percentage/
http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp
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Friday, September 25, 2015



  1. Sarcoplasmic hypertrophy (Seemingly muscular)

    Growth of the "fluid elements" that comes about when you tax the sarcoplasm. When you get a stronger muscle pump or stronger response (need) to hold some kind of fluid, your body responds by better handling the fluid increase on a regular basis. This is the growth that looks "bloated", as, only the volume of sarcoplasmic fluid in the muscle cell increases with no accompanying increase in muscular strength. It is more dominant in the muscles of Bodybuilders.

  2. Myofibrillar hypertrophy (Actually muscular)

    Growth of the "actual muscle fibers" that comes about when you tax the muscles. When you make muscles stronger (increase their need to contract), your body responds by growing the muscle fibers. This is the growth that leads to stronger muscle contractions, as, actin and myosin contractile proteins increase in number and add to muscular strength as well as a small increase in the size of the muscle. It is more dominant in the muscles of Olympic weightlifters.
Note -
These two forms of adaptations rarely occur completely independently of one another; one can experience a large increase in fluid with a slight increase in proteins, a large increase in proteins with a small increase in fluid, or a relatively balanced combination of the two.

References -
http://anthonymychal.com/2013/07/bruce-lee/
https://en.wikipedia.org/wiki/Muscle_hypertrophy
https://chestsculpting.com/visual-impact-muscle-building-review/
https://bodyrecomposition.com/training/train-like-an-athlete-to-look-like-an-athlete.html/
https://generationiron.com/bodybuilder-vs-powerlifter-vs-crossfitter-vs-olympic-lifter-who-has-the-strongest-deadlift-and-physique/
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