Category: Blog

It is inevitable that for any lifter making periodic progress, the Novice phase will run out and a switch will need to be made towards some type of Intermediate Programming, that will involve addition of more volume. These are some of the considerations that need to be looked at, in depth, before making the switch. Summary Stalls and Injuries happening often What is the RPE levels that could signify the end of the Novice Phase, and how can these be used to switch to an Intermediate Programming? Things to watch out for: Do not switch programming earlier than required, just for the joy of making a change Feeling higher levels of RPE during work-sets, soon after discussions about Intermediate Programming The principles of KISS (Keep It Simple and Stupid) and…

Rated Perceived Effort or Rated Perceived Exertion (RPE) is a term that is ‘heavily’ used in the Strength Training (and related fitness) industry. However, there are differing opinions regarding if RPE should even be used, especially with Novice (Beginner) trainees. Here, we take a closer look at some of the ways in which RPE could be used intelligently and effectively, even in a Novice (Beginner) program. Strength Training Program At the very outset, it is imperative that appropriate, personalized Health/Fitness/Strength Training goals are set for every trainee. Then, based on these goals, a comprehensive Training Program should be designed by someone (Coach) qualified. The trainee then trains according to this training program, under the supervision of the Coach. It is important that the Training Program itself is not entirely rigid…

Here are some thoughts to consider: 1) Best results are obtained if you train under a qualified sprint coach. 2) You must "train" for your sprints (just like you would any other sports/fitness activity). 3) By "train" you should have an overall program, to monitor and to progress your performance, with periodic reviewal and tweaking of your program as needed. This will be best done by a qualified coach. 4) So, whether you train once a day or twice a day, and exactly what you will train during each of those sessions, will depend on the overall training program. 5) Overall training program will depend on many factors...periodization, upcoming competition schedules and such. 6) You also need to think about a VERY IMPORTANT FACTOR, which is Recovery. You don't get…

Assuming you are the high BP patient, here are some important questions for you: How high is your BP? Are you on BP medications?Do you know the cause of your high BP?Any symptoms due to the high BP?What is your body weight?Are you "very" overweight?Are you already following any changes to your diet, to mitigate your high BP (such as low sodium etc)?Has your doctor advised you to do (or not to do) any activities to mitigate your high BP?Are you usually a Sedentary or an Active person?How old are you? These are some of the questions that need to be answered, before a specific recommendation can be made by anyone. However, if you have not seen a doctor about this already, please do so right away. If you have already…

Some things which might be different from the way you have thought about Athletic Training and about Overall Fitness, so far... Likely your Coach/es too, do not look at these issues, in this manner!!! Your regular Training program is likely the best at getting you good in your Sport (Sprinting). It is the same for any sport, for that matter...you need to spend a lot of time training/playing the sport, to get excellent at it.Spending significant time training your sport, is perhaps, also the best Conditioning exercise/s that suit your sport. Granted there are other ways to improve Conditioning, (such as the Prowler, which is the best there is for Conditioning), this will largely depend on how much and how intense (Volume and Intensity) you train for your Sport and…

Good enough for what? This is a question that only you can answer for yourself... If this question is for a 16 year old athlete, aspiring to win state, national and perhaps even international medals, then, of course NO...this is not sufficient... not by a LONG way. For a middle-aged executive...maybe. But, there needs to be other workouts too...all, part of a fitness regimen. Which again, depends on the health/fitness goals of the individual, around which the training schedule needs to be drawn (either by the individual, if he/she knows what they are doing or by a Qualified Professional....important note: Qualified Professional does not mean someone with "Personal Trainer" written on their T-Shirt or even if they have a gazzillion Certificates, or even if they have six-pack abs... Just these…

If you presently have a lot of belly fat, for sure, you are Insulin Resistant (IR)...perhaps, even Diabetic. In case you haven't got checked/diagnosed yet by a Doctor, please do so right away.The related issues that go with IR and Diabetes, such as Higher than normal Insulin, Higher than normal Blood Sugar, Hypertension/High Blood Pressure, Cholesterol, Atherosclerosis etc, all need to be tested for regularly and need to be controlled. In case you haven't checked these recently, do so right away (need to be checked by a Doctor and a Reputed Lab). The above are VERY IMPORTANT and please get them done right away in case you haven’t done so already. With these out of the way, now, let us discuss about if/how Fasting helps to reduce excess body fat.…

1) You will need to burn off excess fat around your abdominal areas 2) Need to get your abdominals strong The time that this will take, entirely depends on your present body composition, your food habits, whether you are sedentary or active, how stressed out you are usually, your genetics.... Nutrition/Food habits, are perhaps the most important factor, which is under your control. The basic thing to understand regarding Nutrition is that, in order to reduce excess body fat, Calories In need to be less than Calories Out. On top of this, the average person needs to ensure that they are eating less Carbohydrates and more Protein and Healthy Fats, as part of their diet. Switching to a more active lifestyle and adding in some workouts to get stronger, will…