Join Dr S Rawat MD, a Physician who studied Nutrition at Harvard on 8 Zoom Video Group sessions over 4 weeks to begin your journey to reverse metabolic diseases such as Fatty Liver, Diabetes, PCOS, Metabolic Syndrome, Sleep Apnoea & Hypertension ! Learn how nutrition, meal timing, exercise, dietary supplements and weight reduction through calorie restriction can be leveraged to reverse metabolic diseases !
Some basics of importance of exercise are discussed in these two videos
Although not mutually exclusive , exercise can be categorised into types which have distinct benefits.
Resistance Training: Gain muscle and burn more calories at rest
Aerobic Exercise / Cardio: Improve heart health and burn more calories during exercise
Non Exercise Activity: Burn more calories while not actively exercising
HIIT Exercises: Heart Health and Longevity
Plyometric Exercises: Best for Bone Strength
Isometric Exercises: Best for Blood Pressure and balance.
Active Sports: Heart health, longevity and bone strength
How much should you exercise? Minimum 1.5 hrs a week is recommended but this is a minimum.
I recommend dividing the week into alternate Muscle building and Fat losing days, 4 days of resistance exercise and 3 days for Cardio for instance, ideally alternating to give 48 hrs rest to the relevant muscle groups.
Exercise can be done in longer sessions at the gym for 45-60 minutes at a time or in the form of 'exercise snacks' at home e.g. 15 minute sessions thrice a day.
When doing resistance training one should aim to stimulate most target muscle groups over the group.
For example a person going to gym thrice a week would do a 'full body workout' while a person going six days a week may prefer a split doing different exercises alternate days, again in order to give 48 hrs rest to each muscle group for recovery.
Exercise snack at home should also aim to use compound exercises to stimulate multiple muscle groups simultanously.
Examples here are generic but it is natural that males may prefer to work more on upper body and females on lower body. From a metabolic point of view it doesnt make a difference, improving muscle to fat ratio is what matters to metabolism.
Therefore two examples of exercise splits can be
Gym 3 Times a Week
Monday / Wednesday / Friday: full body gym split . Upper body push, Core, Upper body pull, Legs
Tuesday / Thursday / Saturday: Focus on Cardio. Eliptical / Treadmill / Cycle / Walking / Swimming etc
Gym 6 Times a Week
Since each muscle group requires 48 hrs of rest ideally, it would be best to follow a different split.
Monday / Wednesday / Friday: Upper body push and Core Exercises followed by Cardio
Tuesday / Thursday / Saturday : Upper body pull and Legs followed by Cardio
Aim to do a minimum of 9 Sets per exercise per week for gains
For muscle hypertrophy aim for Rep range of 6-12 per set. However, this could be as high as 20 if light weights are ideal due to injury etc.
Rest 1.5 to 2 minutes before sets.
After doing an exercise at a certain weight and rep range for that week, aim to increase either the number of Reps by 2 or weight by next notch up once already at the top end of hour Rep Range.
Home Routine:
Monday / Wednesday / Friday: Push Ups / Crunches / Pull Ups / Squats
Tuesday / Thursday / Saturday: Jogging / Stationary Bike / Epiptical / Walking etc
or
Monday / Wednesday / Friday: Push Ups / Crunches followed by Cardio
Tuesday / Thursday / Saturday: Pull Ups / Squats followed by Cardio
It is also important to follow the principles of progressive overload in order to see gains
Example Exercise for these Splits :
Upper Body Push :
Push Ups
Above Shoulder Kettle Raise
Triceps Exercise with Resistance Bands
Click to Explore GoFit Power Loop Resistance Bands - Training Pack
Bench Press
Above Shoulder Dumbell Raise
UPPER BODY PULL
Pull Ups
Click to Explore GoFit Elevation Chip Up Station & Bar – No Screw At Home Door Frame Pull Up Bar
Dumbell and Kettle Ball Curls
Resistance Band Curls and Extensions
Click to Explore Extreme Pro Gym Set by GoFit
Barbell Curls
Explore Soozier barbells & weights
Explore Multi functional Home Gym
Core Exercises for Lower back and Abs
Ab Rolls
Rows
Lower Body
Leg Extensions and Flexions
Glute Exercises
Click to Explore GoFit Adjustable Ankle Weights
Explore Leg Training equipment
Cardio / Aerobic and Lower Body
Skip Rope
Click to Explore GoFit Beaded Jump Rope
Cycling
Explore Soozier Exercise Bikes
Walker
Lunges, Single Leg Squats, HIIT Workout
Click to Explore Stepper Platforms
Click to explore stepper equipment
Increase Non Exercise Activity
Walking treadmill
Mini Eliptical
Under desk pedal
Click to buy Soozier Portable Mini Pedal Exercise Bike Indoor Cycle Fitness Arm Leg w/LCD Display
Increase Activity through Sports
Click to explore boxing equipment
Explore Soccer / Volleyball / Badminton Nets
Click to Explore Soozier Store on Amazon
Supplements to aid with Increasing Muscle Mass
Plant Protein:
Healthy sources of plant protein include soy products, lentils, legumes, beans, chick peas, beans, brown rice, peas etc.
Click to Explore Purely Inspired Organic All In One - Vanilla-Canadian
Click to Explore Purely Inspired Organic All In One - Chocolate-Canadian
Click to read Protein Leverage Hypothesis
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
Creatine: to increase effectiveness of resistance training
Creatine is a molecule created in the body from amino acids arginine and glycine. This has been shown to not just increase ATP/Energy synthesis in muscles but also improve cognitive function from adolescents to the elderly.
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
Omega 3 Fatty Acids
Omega 3 Fatty Acids are involved in muscle protein synthesis pathways.
Omega 3 is also anti inflammatory. Since this is a 'triple strength' product, one capsule a day will be sufficient for most individuals.
Vitasave Omega-3 Fish Oil Supplement [120 Softgels] - High Potency - Burpless - 3000mg Fish Oil, 900mg EPA, 600mg DHA
Vitasave Omega-3 Fish Oil Supplement
Nature's Way NutraVege Plant-Based Omega-3 VeggieGels – Vegan-Friendly Omega-3 Supplement with 300mg DHA + 150mg EPA – Fresh Mint Flavor – Support Heart, Eyes and Brain Function in Adults, 30 Vegan Softgels
Nature's Way NutraVege Plant-Based Omega-3 VeggieGels
- once a day dosage is sufficient for most individuals
Multi Vitamin & Multi Mineral with antioxidants Lutein & Lycopene
Click to Explore Jamieson 100% Complete Multivitamin Max Strength, With More B, C & D Vitamins
Click to Explore Jamieson 100% Multivitamin for Adults 50+, with Lutein, Lycopene & Calcium
Click to read study on benefits of Multivitamins for Memory
Vitamin D
Vitamin D3 (Natural) 1000 IU
Brand: Natural Factors. Each tablet delivers 1000 IU of natural Vitamin D3, promoting bone health and immune function.
Webber Naturals Vitamin D3 2500 IU Extra Strength, 180 Tablets
For healthy bones, teeth, and helps prevent Vitamin D deficiency. These extra strength tablets are perfect for those needing a higher dose of Vitamin D.
Products to aid with fat loss
Berberine: This is a herb which stimulates AMP Kinase and reduces insulin resistance. It also has benefits for weight loss and lipid control. It also has anti inflammatory and anti oxidant properties. Berberine aids in weight loss via various mechanisms including Gut microbiome modulationDose of berberine is one 500 mg capsule thrice a day with meals ( 1.5 gms per day )
Click here to read study published in Science Direct
Prebiotic Insoluble Fibre :
Nutrients which gut microbiome requires as food or 'prebiotics' include fibre ( soluble fibre, insoluble fibre, resistant starch etc ), plant polyphenols, omega 3 and plant proteins. While these can be obtained from diet, supplements can also provide these dietary nutrients . Fibre reduces cholesterol, reduces sugar, improves metabolism by feeding gut microbiome and provides satiety through bulking effects.
Dietary Sources: Whole grains, fruits, vegetables, legumes, and nuts. Green banana flour contains a high amount of resistant starch.
Click to Explore Yupik Organic Green Banana Flour
Click to read study demonstrating benefits of Green Banana Resistant Starch for Fatty Liver
Prebiotic Soluble Fibre :
The two key nutrients which gut microbiome require as food or 'prebiotics' are fibre and plant proteins. While these can be obtained from diet, supplements can also provide these dietary nutrients . Fibre reduces cholesterol, reduces sugar, improves metabolism by feeding gut microbiome and provides satiety through bulking effects.
Dietary Sources: Whole grains, fruits, vegetables, legumes, and nuts.
Click to buy on Amazon: Metamucil, Daily Psyllium Husk Powder Supplement
Click to read study published in Science Direct
Click to read study published in Nutrition Journal
Probiotics for Weight Loss
Brand: Genestra Brands HMF Metabolic | Probiotic Formula
Click to read Scientific Study published in journal Nature
Brand: Metagenics - UltraFlora Control - 30 Capsules
Click to read Scientific study published in journal Lancet
Additional Considerations
Collagen Powder: To Strengthen Connective Tissue
Marine Collagen is more bioavailable than Bovine Collagen, and this product is even more bioavailable since it is derived from the scales of fish (which is better than products derived from skin). Collagen Powder contains amino acids including Glycine, Proline, and Hydroxyproline, which further stimulate the production of Hyaluronic Acid.
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Osteoarthritis
Hyaluronic Acid
Those looking to protect joints and skin can add hyaluronic acid to their regime. This hyaluronic acid capsule contains vitamin C, which is an essential co-factor for the production of hyaluronic acid and collagen within the skin.
Nutridom Hyaluronic Acid 200mg with Vitamin C 150mg, All Natural, Non-GMO, Vegan, Gluten-free, Dairy-free, and Soy-free (60 Count)
Nutridom Hyaluronic Acid with Vitamin C-Canadian
Weight / Fat Mass / Waist Measurement Devices
As the saying goes, 'that which gets measured, gets done'. It is important to have tools to monitor the process whether weight, body fat or step count.
- Click to Explore Display and Protective Tray, 5kg x 0.1 for Baking Cooking Meal Prep Parcel, Large Stainless Steel Weighing Platform
- Click to Explore NEXT-SHINE Digital Mini Pocket Size Kitchen Series Scale 500g Multi-Functional High Precision for Cooking Baking
- Click to explore RENPHO Food Scale, Kitchen Scale for Food Ounces and Grams, Smart Cooking and Coffee Scale with Timer, Nutritional Calculator for Keto, Macro, and Calorie with Smartphone App, White
Products which enable accountability by tracking progress
Fitness tracking watches such as Apple, Samsung and Fitbit keep a person accountable to themselves and on target.
Activity Tracking Wearable
Wearable devices allow for easy tracking of daily steps and sleep quality.
Blood Pressure Monitor
Check your blood pressure weekly to keep tabs on cardiovascular health.
Using steroids and testosterone replacement for muscle growth is fraught with health risks both short as well as long term. This also leads to a long-term dependency as the body stops producing these hormones by itself. Any person even vaguely contemplating this should first ensure that the steps on this blog have been followed first along with a clean, nutritious diet, adequate exercises with progressive overload, adequate sleep, and recovery, etc. Seek the advice of a personal trainer experienced with coaching natural bodybuilders.