How can you get fit by only running?

How can you get fit by only running?

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What is Fit Being Fit means Different Things to Different People, at Different Times. For some simple examples: For a teen (teenage person), being Fit might mean Excelling in a Sport that they are involved in. For a 20 something Sports person, say for an up and coming Mixed Martial Arts fighter, in addition to being obviously skilled in various Martial Arts, being Fit probably means being Strong enough to throw Effective Punches/Moves, to Counter Opponents Punches/Moves, to stay at their preferred Body Weight and to be adequately Conditioned to able to stay Effective through 3 (or 5) rounds, each of which lasts 5 minutes. For a 30 year old Executive with a Sedentary Job, being Fit might mean being able to walk the stairs without losing breath, keeping a…
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If I am significantly overweight and want to lose weight, what should I focus on more at first: my diet or exercise?

If I am significantly overweight and want to lose weight, what should I focus on more at first: my diet or exercise?

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If you are Significantly Overweight, then, assuming you do not have Hormone Issues (Thyroid etc), you ought to immediately Re-Plan your Nutrition.   Hormone Issues In case you do have Hormonal Issues that need to be worked out, please seek appropriate medical help, ASAP.   Nutrition The following will definitely help with Nutrition (Re)Planning and Control: 1) Do NOT skip Breakfast 2) Include a Good Amount of Quality Protein with ALL your Meals 3) Do NOT forget your Carbs and Fats, but go easy with the amounts 4) Ensure Portion Control (Eat Less overall) 5) Ensure a Calorie Deficit overall (Calories In is Less than Calories Expended) 6) Have a 3-5 hour Gap between Meals (NO SNACKING ON ANYTHING IN-BETWEEN) 7) Have Dinner as Early as Possible...definitely, 3 hours or…
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Is foam rolling useful or useless, harmless or harmful?

Is foam rolling useful or useless, harmless or harmful?

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Foam Rolling in reality, doesn’t do much, if anything. However, if you get yourself to believe that it helps you (and then, continue with that belief), then, foam roll away. If you are looking to reduce Soreness, then, it makes sense to Program your Training in a manner that you don’t get sore too often and stay that way, In addition to Programming your Training correctly, need to also ensure that you are providing for adequate/appropriate Nutrition and Rest, for Recovery purposes. For more Specific Queries, I can be contacted at Srini@FocusYouStrengthAcademy.comor at +91-99414-73714 (WhatsApp))
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Does good upper body strength reduce the stress of lifting objects (e.g. boxes) on your spine?

Does good upper body strength reduce the stress of lifting objects (e.g. boxes) on your spine?

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Lifting Objects such as Boxes can be thought of as, Lifting Object Off the Ground Carrying Object Lifted from Point A to Point B When Lifting Objects off the Ground, Make sure to Maintain your Lower Back in Extension. Ensure NOT to Round your Lower Back. In other words, your Lower Back needs to maintain the natural Lordotic Curve you see and feel, in upright standing position. When in this properly Extended Position, the Lower Back Muscles (Erector Spinae) will take the load, which is good. If you do allow your Lower Back to Round, or, are unable to keep Lower Back in Proper Extension due to your Erector Spinae muscles being weak (not Strong Enough), then, you Load the Spine in a very Unnatural manner. This for sure, will…
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How wide should my feet be in a high bar squat if I want to focus on my quads and the front of my thighs?

How wide should my feet be in a high bar squat if I want to focus on my quads and the front of my thighs?

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Heels at Shoulder Width with Toes SLIGHTLY Pointing Out, would be ideal for High Bar Back Squats. Note that Back Angle (the angle that your Back Makes with the Ground) is going to be a bit more Vertical than would be for a typical Low Bar Back Squat. Also, Back Angle for a Front Squat would be even more Vertical (almost Straight) than for a High Bar Back Squat. Make sure to Break both at the Hips and at the Knees, at the same time. Make sure to track your knees over your toes. High Bar Back Squats use the Quads much more than they would your Hamstrings. The Front Squat might be an Even Better Exercise, if you are looking to work the Quads more than anything else. For…
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How can I increase my running speed easily?

How can I increase my running speed easily?

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Not sure if you are referring to Long Distance Running (Full/Half Marathon etc), Middle Distance Running (800, 1500, 3000 meters etc) or Sprints (100, 200 and such). So, this is a sort of Generic List of Suggestions.   Specialized Running Drills The Specialized Speed Training for each of these, with regard to Running Drills, will vary depending on the specific event that you are training for. Best to approach a Coach who is Experienced and Knowledgeable in your Specific Event (Distance). These Running Drills are Important, and are used to Sharpen Technique, Agility, Speed, Endurance etc. Strength Increasing your Overall Strength, is Very Important and will help translate in Better Performance as well as in Reduced Injuries. Compound Exercises that work your whole body, such as Squats (Back Squats, Front…
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Is running an effective cardio for loosing a ton of body fat percentage?

Is running an effective cardio for loosing a ton of body fat percentage?

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Your Nutrition is your Number 1 Priority, with regard to Losing EXCESS Body Fat. You cannot out exercise a bad diet. Any Activity/Exercise is WAY better than No Activity/No Exercise. By Running, if you mean Long Distance Running (as opposed to Sprinting), yes, it is a good exercise...if you love Running. However, there are much better ways to Exercise, with the objective of losing weight. High Intensity Interval Training is much much much more effective (and efficient, in terms of time necessary to get it done), than Long Slow Distance (LSD) running. Strength Training (following a proper Training Protocol/Regimen) is quite effective at raising your Metabolism, Increasing your Strength and Muscle Sizes as well as Increasing Bone Density...all of which will be very effective to help lose EXCESS Body Fat.…
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Is sella rice better than normal rice for diabetics?

Is sella rice better than normal rice for diabetics?

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Different foods have Differing Effect on Blood Glucose on 1.Various people, and in fact, 2.Does not stay the same during Different Times. 3.In fact, the Effect is also Absolutely Dependent on the Quantity Eaten, and on, 4.What Other Foods were Eaten Together with this. However, it is quite easy for you to see what effect Sella Rice, or for that matter, any kind of Food has on your Blood Glucose, by TESTING. TESTING REGULARLY is a Diabetic’s BEST FRIEND. After eating a small quantity, wait for about 30–45 minutes and test BG level using a good Home Monitor. The accuracy of these home monitors are pretty close to testing at the Lab. Based on the results, you would then know, the effect on BG, on yourself, under these specific circumstances.…
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How does one gain both more visible muscle and bulk along with strength?

How does one gain both more visible muscle and bulk along with strength?

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  In order to be able to Increase Muscle Size and Strength, the following are my Suggestions: Rest Well a) You need at-least 8 Hours of Sleep (10 hours preferable) everyday. This is Very Important and is more often than not, overlooked. Eat Well a) Need to eat sufficient quantities of Good Quality Protein, with EVERY MEAL.For Muscle Protein Synthesis (MPS)  / Muscle Growth, to occur, ensure that the Protein you eat, contains at-least 3 grams of Leucine. b) Need to eat, at-least 1 gram Protein, per Pound (NOT Kilogram) Body Weight. This is a good STARTING POINT. c) Need to eat more Protein, NOT LESS, as you age. d) Don't forget your Carbs and Fats too, in your Meals. e) Ensure 3–5 hours Gap Between Meals. f) REMEMBER THAT…
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