SUPPLEMENT A BAD IDEA.

It has become a common scenario to see men and women moving around the gym with shakers filled with the most delightful looking colourful drinks , They are in red,blue,pink,yellow, oh!! With great flavours too. When asked "What is that??" . They very confidently explain you that its a Supplement or BCAA's or Whey protein or Protein powders and they help in building up muscles and burn fat and the story goes on.......
             Contrary to this , supplements does more harm than good considering the scientific facts- Proteins include such specialised forms as collagen for supportive tissue , hormone to regulate psychological processes , hemoglobin for the transport of oxygen , antibodies for immune defence and metabolic as well as digestive enzymes.
                   Protein in the human body is quite stable , almost totally recyclable  and therefore needs replacing only in extremely minute quantities i.e, according to DRI(Dietary reference intake) is 0.36 grams per pound for the average sedentary man and to those looking forward to build muscles have to consume 0.8grams per pound.
              Simply consuming protein powders , whey protein , BCAA's , protein bars , pre workout , post workout , or all the colourful drinks does not result in muscle growth. To gain muscle you must persistently and consistently perform activities that demand muscular strength ex: weight training or progressive resistance training.
                                                           For those who consume supplements , getting results is only due to adulteration of Ergogenic aids (performance enhancing substance  also known as performance enhancing drugs) and the bitter truth is that there is no institute to keep a strict check on them.
                                                               There are people who also consume huge amounts of meat and meat products in order to build muscles and to increase their protein intake. When people consume protein that has been heated to 161°F (The temperature that is required to cook meat) The protein in that substance becomes damaged and are no longer useful to the body , because heating of protein results in formation of mutagens and carcinogens both of which are extremely harmful.
                                           For the vegetarians depending on supplements , they need not do it. The raw vegetables in a salad contain an average of about 15% of calories from protein. Unlike the protein from cooked animal foods , the protein from raw fruits and vegetables is completely usable by the body. As a bonus , it comes with very low levels of saturated fat.
                                        Ever seen a Gorilla???Bodybuilders admire them and the Gorillas nonchalantly continue munching on their whole , fresh , Ripe , raw organic fruits and vegetables!!!
                    The following data shows the protein in raw fruits and vegetables and nuts.

Fruits,vegetables,nuts            Protein content
(Serving size 100gms)

●Apple                                      0.26gms
●Banana                                   1.09gms
●Dates                                       1.81gms
●Carrots                                   0.93gms
●Broccoli                                  2.82gms
●Almonds                                 21.22gms
●Cashews                                 18.22gms
●Flaxseed                                 18.29gms

*Over consumption of protein invariably result in consumption of fat as well . Fat consumption not only leads to obesity its an invitation to a plethora of diseases.

So the next time someone in the gym boasts about their drink , ask them "HAVE THEY EVER SEEN A GORILLA?????". 

                                         

OVERTRAINING SABOTAGES GROWTH

Working out daily in the gym,trying hard to get to your goals,keeping a strict check on nutrition (diet) and at the end , inspite of all the efforts you put in ,you find your body has stopped changing after a certain time inspite of your best efforts. 

                                                            If at all the above mentioned lines are very relating to your GYM LIFE , then there is a definite chance of you OVERTRAINING your body.
                                                   Overtraining is an imbalance between your training and your body's ability to recover.
                                Exercise has its benefits . Progressive resistance training improves mood,reduces stress and lowers your risk for many chronic diseases. But too much of it without giving the body time to recover becomes harmful. Working out FIVE times a day and giving the body a few hours of sleep to RECOVER is just not the solution. After an intense workout a body needs 48 to 96 hrs  to recover. Progressive resistance training when done in its proper form should not be prolonged more than 30 mins and not more than twice or thrice a week.
                                                                                      Long duration of exercises that last over an hour and no time to rest and recover , the body over produces a hormone called CORTISOL  and cortisol is a known catabolic agent(meaning,it breaks down muscle and bone tissue.
                      Further more , cortisol overproduction spells bad news for our leptin sensitivity,(leptin is the hunger satisfaction hormone that naturally inhibits hunger). In simple terms "When leptin increases , hunger is suppressed and metabolism or activity level is boosted,and this favours body fat loss . When leptin falls (or GHRELIN increases =>Ghrelin is the opposing hormone,secreted in our gut and is often called hunger hormone), we feel intense hunger and metabolism is suppressed and this favours body fat gain" . As long as they are working together , there is homeostasis and weight is maintained. 
                                                                       The next time before an exercise is levied as a stress ensure equally about the rest , lest the body breaks down and sabotages growth.
                                  So, the next time you feel like a POTATO!! Even after exercising or running hours on the treadmill its high time you step out of it and give your body some REST to recover.

A few bad effects of overtraining are
1)Increased stress
2)Elevated resting heart rate
3)Fatigue feeling
4)Increased incidence of injuries 
5)Loss of motivation
6)Insomnia 
7)Loss of muscle mass
8)Increased susceptibility to infections 
9)Irregular menstrual cycles
10)Hormonal imbalance 
11)Irritation, etc...

If the amount of training continues to exceed the rest period, the individuals performance, growth will plateau and decline.