CELLULITE AND PROGRESSIVE RESISTANCE TRAINING

Cellulite the biggest enemy.

This one problem has at least 1000 solutions on the internet. Some companies have come up with creams,oil massages, Green herbal teas,etc.

NONE SHOWED RESULTS....!!

I wonder how can creams and oils penetrate through the skin and solve a problem like Cellulite?? I'm still wondering..........as science has found that nothing can penetrate the human skin.

Before we engage ourselves about the solutions and ways to get rid of cellulite, lets first understand what cellulite is and why does it occur. Getting rid of cellulite requires proper exercise, nutrition, proper blood circulation and not just applying cream on the exteriors. It requires correction of the entire lifestyle and making it more disciplined.

UNDERSTANDING  CELLULITE 

Development of cellulite (The dimpled skin,specially on hip,thigh,stomach) begins in adolescence, when girls start to release more and more female hormones. Both estrogen and progesterone are profat hormones particularly in the lower body.

This fat proliferation impairs the microcirculation of blood in the lower body,which triggers localised inflammation, extra water is retained in the legs and bundles of collagen that give the skin its firmness become damaged.

This looser skin explains the orange peel appearance of cellulite.

HOW WEIGHT TRAINING HELPS 

Weight training can enhance over all appearance of the skin. Progressive resistance training helps in building up of muscle mass and promotes fat loss.

Weight training which incorporates lifting of weights against progressively increasing resistance promotes gaining of muscle mass which boosts your metabolism.

A faster metabolism burns more fat. Loosing of fat reduces the inflammation too and leaves a smooth appearance of the skin. Loosing of fat reduces the abnormal inflammation on the skin(Cellulite).

No creams or green teas can help in burning of fat which is stored inside the body. None of these really work . Some of them will have minimal, short term effects. The laser treatments are expensive and also give a short lived result. Creams cant even penetrate through skin, how can they burn the fat in first place.

None of these "cures" actually cure anything.

CHOLESTEROL : THE BIGGEST MYTH

The word cholesterol has spelt  havoc in many a humans eating habits,  the low fat diet popped in and became a fashion in the food industry , low-cholesterol oils are placed in the super markets,low cholesterol food products became a hit.
                                           All this happened because high cholesterol was linked with heart attack . Pharmaceutical companies and those people in the pockets of pharmaceutical companies altered the definition of high cholesterol in order to increase the number of people who were brought under cholesterol medication.
                                                                       Cholesterol went from being a natural substance synthesised in our body to become the biggest killer of human mankind ! !
                     Before we conclude what is good and what is bad let us understand what cholesterol is.
                                 

     WHAT IS CHOLESTEROL?.?.?

It belongs to a class of waxy substance called sterols from which all steroid hormones are made . It is used by the male testes to make testosterone and by the female ovaries to make estrogen.  Cholesterol is also used to make vitamin D and bile acids for digestion.


      ROLE OF CHOLESTEROL 

Cholesterol has much more important works to do rather than being responsible for heart attacks.
                               Cholesterol forms an integral part of cell membranes and helps regulate membrane fluidity,without cholesterol membranes would be destroyed with a change in external environment  {Like temperature}.
                                    Cells that needs to be more environment robust , like brain cells and nerve cells use more of cholesterol.

 
 MAINTAINING  CHOLESTEROL  IN  YOUR  DIET  IS A MYTH.

Any cell of the body is capable of making cholesterol it needs . The liver is especially efficient in making large quantities of cholesterol that can be transported around the body for use by the other tissues and organs.
              The body's production is tightly regulated, which means the body maintains a certain "LEVEL" .
                                   SO, If your diet has a lot of cholesterol the liver churns less of it and vice versa.

   WHAT CAUSES HEART DISEASE?.?.?

Atherosclerosis (The build up of cholesterol and other substances in and on the arteries walls) is a race between HDL(High density lipo protein) and LDL(Low density lipoprotein) to shuttle cholesterol back and forth from target organs.
                                              Higher the LDL(Molecule which deposits cholesterol) more the chances of atherosclerosis.
                                                                   Higher the HDL (Ferries excess cholesterol back to liver for recycling) lesser the chances of atherosclerosis.
                            This is why the ratio of LDL/HDL is a better predictor of heart disease risk than total cholesterol level.

You could have high cholesterol and still have no threat untill and unless its being transported and recycled.

In simple words there is nothing called GOOD or BAD cholesterol.  Cholesterol has a purpose and LDL and HDL are mere vehicles to transport it.

HOW  PROGRESSIVE  RESISTANCE TRAINING  OR  WEIGHT  TRAINING HELPS 

LDL Cholesterol decreases with weight training. Progressive resistance training increases skeletal muscle growth and strength . When the body fat percentage decreases and muscle growth is promoted, your health benefits.
                                      One of these benefits includes reduced LDL cholesterol and increased HDL cholesterol.
                                                  Progressive resistance training regime should be practiced not more than 2 to 3 days a week with a minimum of 24 hours rest between each session and the schedule should consist of exercises targeting all the major and minor muscles of the body.

The relation between heart attack and cholesterol is so ingrained in our minds that the moment anyone eats high cholesterol foods they are directly related to suffering with heart attack and this fault completely lies on us, because inspite of us "Humans" being blessed with the ability to Question and reason and also research for the truth,  we have our trusts maintained in the BIG PHARMACEUTICAL COMPANIES  !  !
                     

RICE NOT SO NICE

Biryani,Sambaar rice,Chinese fried rice, Dosa,Idli,vegetable pulao,Dal with rice...

The above mentioned dishes have one thing in common, i.e, RICE . Rice has played a major role in the Indian cuisine.Now lets look into the nutritional aspect of it.

Rice which is a high source of starch, are exceptionally low in enzymes and in most vitamins. This comes under a nutritional term called "Complex Carbs" , it is difficult for the body to break starches down into usable,simple carbohydrate components.

Rice contains an abundance of Acid-forming mineral,making them an unsatisfactory choice.

HARMFUL EFFECTS OF ACID FORMING MINERALS PRESENT IN RICE.

The waste products of metabolism come in the form of acids that must be eliminated from the body. The introduction of daily doses of acidic minerals from the rice works directly against the body's self interest.
              The PH of the blood - a measurement of alkalinity and acidity-always remains on the alkaline side of neutral at 7.4 .
                          If this measurement varies by even 2/10th of a point , health is at risk.

Have you ever seen a monkey or a gorilla (Our anthropoid primate cousins) relishing "SAMBAAR RICE"????

Its only we humans who prefer food that have a longer shelf life and its only "we",humans who require medicines and also those animals who are domesticated. You will never find a monkey or any animal choose Cooked food over their natural food which they have been consuming for years.
             
Have you seen people usually doze off during an important conference or in a class ?? Most of the time when looked into their diets RICE is the major component found!!

WHY DOES RICE MAKE YOU FEEL SLEEPY?

The narcotic, OPIUM are known for its addictive and sedating qualities. Chemists have discovered fifteen separate opiates in wheat. These are molecular structures similar to opium and cause an opium like response for the body.

You can get more carbohydrate benefits and much more rapidly by having a meal comprising sweet tasting fruits, rather than the tasteless starches.

For those who swear by the starches , I would ask them if they have ever eaten a spoonful of uncooked rice??
                              To improve the taste of starchy foods , sugar,salt in fact an entire array of irritants and stimulants are added.
For those who would want to take the next step in nutrition they must leave the starches behind and make their meal predominant of fruits, vegetables, nuts and seeds and which will make their life much more functionally able and full of energy .

The ones who still think that rice to some extent can or may be beneficial,  can get ready to sleep in the conference room or in the classroom!!

WOMEN ABOVE 50 YEARS AND WEIGHT TRAINING

Its the house work that is considered to be the exercise routine for many women , well , if the house work would have been as tough as collecting woods from forest and walking up the hills then , Yes!! It would have been an exercise routine and a tough one indeed.
                            In this era of technology where heating of food is done in microwave, food stored for days in the fridge , clothes washed in the washing machine and ohh!! The dishwashers too.
                                      The word PHYSICAL EXERTION has vanished. Since we are living in an era where fat has reached epidemic proportions,  problems like PCOS-PCOD,joint pains,thyroid are hitting a large segment of women at an early age.
                                                                    The irregular eating patterns, almost no physical exertion and increased mental stress are the main causes of this.
                                                                 As we age the muscle tissue atrophies. Now this is a problem worth working on , not because the arms would look a little sagged,  but there are many more problems that might raise due to loss of muscle mass such as:-

⚫It affects the metabolism, as we age the metabolism levels goes down , and fat deposition increases.

⚫Muscle loss also invites all the possible joint pains.

⚫Due to muscle loss , deposition of fat increases, which invites problems like High blood pressure , Sugar etc.

⚫Women lose bone mass , as they reach menopause , which makes them more susceptible to osteoporosis

WEIGHT TRAINING AND ITS BENEFITS 

Progressive resistance training or weight training is a treatment for all the interrelated ailments.
                                       Progressive resistance training is not always about Big Biceps and flat stomach , its about being functionally able, its about lifting a heavy bag full of vegetables and walking , its about running up the stairs and not waiting for the elevator, its about running with your children or grandchildren in the garden,  its about bending down to lift anything without a back pain , its about using an Indian commode without any knee pain , and many more activities like these.

A few of the benefits of weight training for women above 50 years are as follows:-

1)Builds muscle mass : Now this does not mean ladies would look like HULK. It means you will gain the strength to carry your own groceries bag and walk , pick yourself up if you fall down.

2)Builds bone density : An 8 years old child breaks the bone, and wears a cast for a month and gets healed very soon . Now thats not the case for an older person . Progressive resistance training helps in increasing bone mass and reduces the risk of osteoporosis.

3)Improves mental health : Progressive resistance training increases the "FEEL GOOD HORMONES " of the body and makes a person feel euphoric.

4)Reduces fat percentage : A high fat % at any age is not good , as it invites all the possible chronic diseases.

5)Reduces joint pains : Its the muscle that holds the bone in place,progressive resistance training helps in building up muscle , this helps in preventing any joint pain and also corrects posture .

A lady who is above 50 years , having a hunched back or limping is considered normal these days , at the most its related to. age , and nothing much is done towards correcting it , except for going to the health institutes and getting a few medicines prescribed , which does nothing much except for giving the body a few more side effects.
                                                                Progressive resistance training when done in its proper form can correct all these so called "AGE RELATED FACTORS " , Infact one can practice weight training and walk as erect as one used to walk in their early 20's and have bone density of the same age.
I would request every lady to ask herself a few questions:-
⚫Can you sit on the floor and eat food?
⚫Can you use the Indian commode without any knee pain?
⚫Do you still run with your children or grandchildren in the parks?
⚫Can you carry your own groceries bag?

If the answer to the questions asked is a "NO" , then its high time that you "PICK UP A BARBELL".

BODY SHAMING,SELF LOVE,CONFIDENCE AND WEIGHT TRAINING.

Hey!! Don't you think you are putting on weight girl?
Well the dress you have worn is making you look odd,
Those flat shoes are bad , why don't you try stilettos ?
I think you need to put on some foundation to hide that tan.
                             The girl silently listens to every comment passed by her relatives and peers , and she tries to give them an explanation too , but she fails utterly and walks off......

The above mentioned scenario is pretty common amongst us , where substance holds no value and fashion, a passing fad.

Many women get into a shell or depression,when faced with body shaming.

       WHAT IS BODY SHAMING???
The action or practice of humiliating someone by making a mocking or critical comment about their body shape or size.

Most of the social media channels advertise models that are lean , tall , fair and have an apt figure and therefore it becomes the dream of almost every girl to look the way these models are being portrayed. What they fail to realise is that , the photo being advertised has come after almost thousand retakes,camera angles,makeup,altering of clothes,lightings etc,etc...,and therefore the DRAMATIC METAMORPHOSIS.

Question raised by me is - WHY LOOK LIKE SOMEONE, WHY NOT HAVE YOUR OWN IDENTITY??
                      For the society a girl is someone who is delicate,soft spoken and oh!! most important SHE NEEDS TO LOOK  GOOD. A girl who is big and fat is probably not the ideal one.
                 I do agree that obesity is not good as it invites several diseases,but people fail to understand that a women can look BIG and can still be functionally able.
                                                            It is not necessary that she needs to look a certain way to stay healthy.
                                   What should matter the most is the HEALTH AND NOT THE SUPERFICIAL APPEARANCE.
                                                    Most of the women have a very low self-esteem about the way they look , most of the time they have a certain image in their mind in which they don't fit , this kind of an attitude creates a high inferior feeling in them which makes them feel low about themselves.
                     I as a trainer get to hear from a lot of women that they want to reduce fat because they have to attend a party or wedding events or they are getting engaged in a couple of months.

My question to them is :- "ARE THEY WANTING TO REDUCE FOR THE APPROVAL OF OTHERS OR FOR THEMSELVES?

Most of the time its for the others , because the question that haunts them is "WHAT IF THEY DON'T APPROVE??.

WEIGHT TRAINING AND SELF LOVE AND CONFIDENCE
Weight training plays a major role in boosting a person's confidence which also results in self love.

1)WEIGHT TRAINING INCREASES SELF BELIEF:- Through weight training you get onto a stage where things which were impossible for you to do becomes the most easiest.  This helps a person gain a lot of confidence.
Ex:-Lifting the gas cylinder and walking up the stairs.(Expression of your family members is a must watch at that particular moment)

2)FEEL BEAUTIFUL INSIDE:-Weight training makes a person more functionally able, this makes a person feel good about themselves.

3)WEIGHT TRAINING AND DRESSING UP:-Weight training makes you fitter and fitter and therefore anything and everything starts looking good on you.
Ex: There is no point in wearing a Vero Moda branded dress , when you don't have the confidence and health to carry it.

4)FEEL GOOD HORMONE:- High intensity training releases hormones called Endorphins and Encyphalins which are also called FEEL GOOD HORMONES, which makes a person feel good, elated, euphoric.

5) ABOUT RESPONSIBILITIES AND CHALLENGES:- A person who is strong physically and mentally is ever ready to take up challenges and responsibilities which is a rare trait in today's world
"ONLY IN A FIT PHYSIQUE RESIDES AN ABLE MIND".

So the next time you see people commenting on you just walk up to them and say

"I'm confident and functionally able , this fact itself makes me more happy and love myself even more and I don't need your approval".

......There would be only silence from their side and applause from my side.

HYPERTHYROIDISM AND HOW IT CAN BE TREATED THROUGH WEIGHT TRAINING (CONTINUATION OF THYROID)

A person who says "I eat anything and everything and still don't put on weight(FAT)" is considered to be a fad these days , irrespective of his/her functional ability.
           Many a time this can be a hormonal issue especially if a person is suffering with symptoms like
⚫Hair loss
⚫Weight loss
⚫Fatigue
⚫Depression
⚫Irregular menstrual cycle
⚫Bone loss(Osteoporosis)

These are the symptoms of Hyperthyroidism .

The thyroid problem can broadly be divided into two 1) HYPOTHYROIDISM
                               2) HYPERTHYROIDISM
* I have explained the concept of hypothyroidism in my previous blog.

WHAT IS HYPERTHYROIDISM???
Hyperthyroidism is a condition of the thyroid . Hyperthyroidism occurs when the thyroid makes too much of T4 and T3 (or) both hormones . This creates an excessive high metabolic state , you may experience the symptoms mentioned above or even a Rapid heart rate , hand tremors, elevated blood pressure .

HOW WEIGHT TRAINING AND A PROPER DIET CAN HELP???
For many this can be an overlooked topic , because "LOOKING THIN" is the new fashion , irrespective of the hindrance in their functional ability (That hindrance is coped through technology in this era) hence they never realise where the hindrance has actually started and where their functional ability is going for a toss. Ex: You will never know if you can still squat until and unless you find a washroom with only the "INDIAN COMMODE".
                                       Most of the people prefer the easy way round like "JUST POPPING A PILL" . Especially for problems like Hyperthyroidism most of the health institutes prescribe medicines like Calcium, vitamin D tablets.
                    The question raised here is "IF ALL THESE MICRONUTRIENTS CAN BE FOUND IN THE NATURAL FOODS, WHY MEDICINES ?
                        In a condition like hyperthyroidism it is the liver that breaks down the fat circulating in your body. So before you think of buying the tablets to pop in your mouth , Its the eating habits and exercise that has to be implemented in its correct form , for the liver to function in its proper way.

1)A PROPER DIET CAN HELP MAINTAIN THE LIVER FUNCTION BETTER.
A diet consisting of fresh fruits and vegetables,milk and eggs can help the liver function properly and maintain the homeostasis of the body.

2)PROBLEMS LIKE OSTEOPOROSIS CAN BE TREATED THROUGH WEIGHT TRAINING 
In a condition like hyperthyroidism people tend to have weak and brittle bones a condition called osteoporosis. Progressive resistance training is an excellent way to wave off this problem.

3)PROGRESSIVE RESISTANCE TRAINING HELPS IN GAINING WEIGHT .
Progressive resistance training accelerates the recovery of skeletal muscle function and promotes weight gain(Muscle mass). The workout shouldn't be very long , it has to be short and intense and not more than twice or thrice a week.

Being skinny with a hindrance in functional ability can be solved through progressive resistance training and a proper diet(The one stated above) . Rather than getting medication which only plays a placebo effect.

      

HYPOTHYROIDISM AND HOW IT CAN BE TREATED THROUGH WEIGHT TRAINING

Most of the health institutes flash their colourful looking advertisements saying

"PERMANENT HAIR REMOVAL IN JUST ONE SESSION"

"LOOSE WEIGHT IN JUST 30 DAYS WITH OUR SPECIAL FAT BURNER DRINK"

"LOOSE 5 INCHES FROM YOUR WAIST IN JUST 45 DAYS WITH OUR SPECIAL SUPPLEMENT"

Gaining fat ,depression, mood swings, unwanted hair can be a hormonal issue and its root cause has to be treated, rather than treating it superficially .

This article will be dealing with thyroid issues in particular Hypothyroidism and how it can be treated through weight training and a proper diet and taking fat burner popping pills prescribed by popular health institutes is not always the solution.

      SYMPTOMS OF HYPOTHYROIDISM

Obesity, Excessive facial hair, Hair loss, Dry skin, Irregular menstrual cycle, Fatigue, Mood swings, Constipation .

     WHAT IS HYPOTHYROIDISM??

Hypothyroidism literally means underactive thyroid , An underactive thyroid means the thyroid gland produces less than normal amount of thyroid hormone. This underactive state of thyroid gland is called HYPOTHYROIDISM .

The two main hormones produced by the thyroid gland are Thyroxine(T-4) and Triiodothyronine(T-3)
These two hormones help control your
-Body temperature
-Heart rate
-Calcium in your blood
-How body uses the fat (Metabolism level)

T-4 and T-3 are produced by the thyroid gland , their release is controlled by the pituitary gland and hypothalamus (Both of them are situated in a region of the brain)

The thyroid hormone helps the liver break down the fat circulating in your body and stimulates other enzymes needed to get rid from your body of triglycerides . When you don't have enough thyroid hormone your triglycerides rise. Hypothyroidism can also negatively affect your mood. The thyroid gland helps regulate the chemical messengers - Neurotransmitters - that your brain uses to communicate with your nerves , when these hormones are not released properly it leads you to feel anxious and depressed.

  HOW WEIGHT TRAINING CAN HELP YOU COME OUT OF HYPOTHYROIDISM
Most of the woman start taking pills to get their cycles on time.

Antidepressants,calcium tablets come into play the moment Hypothyroidism is diagnosed .

Women rush to their parlours quite often to get rid of facial hair.

The question raised here is -
"IS THIS A PERMANENT SOLUTION "?

"DID OUR ANCESTORS HAVE PARLOURS AND SUPPLEMENTS TO GET RID OF SUCH PROBLEMS"?

Treating problems superficially is never a solution.
                Weight training or progressive resistance training and a proper diet can help treat the problem from the root cause.

1}PROGRESSIVE RESISTANCE TRAINING HELPS YOU LOOSE FAT.
Fat gain is a hall mark of hypothyroidism. Weight training builds muscle which rises the metabolism.

2}PROGRESSIVE RESISTANCE TRAINING GIVES YOU ENERGY
Hypothyroidism makes a person feel tired and dull all the time. Exercising and eating right can enhance your energy level.
                                                                  Cut out the refined carbohydrates,wheat,rice and sugar and sugar laden foods and stick with a diet consisting of fresh fruits and vegetables,milk and eggs , you will notice that your energy levels will soar.

3}PROGRESSIVE RESISTANCE TRAINING GIVES YOU CONFIDENCE .
Hypothyroidism makes people get into depression which makes them feel like staying alone all the time, progressive resistance training makes them feel confident as the intensity increases and the weights that they are lifting makes them come back with a CAN DO attitude.

4}PROGRESSIVE RESISTANCE TRAINING ENHANCES MOOD.
Mood swings is another symptom of hypothyroidism after a person finishes weight training the body releases feel good hormones like endorphins and encyphalins which makes a person elated and feel euphoric.

Make sure that next time you do not rush to a parlour or to buy anti depressants or  fall a prey for fat burners advertised by the so-called health institutes because our grandmothers never did


............INSTEAD WEIGHT TRAIN AND EAT AS I HAVE STATED ABOVE.

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