It baffles me if anyone is shocked by this. What won’t baffle me is the continued consumption of this crap. Most of us don’t care. It really comes down to that. The general disregard is not just for food. It’s our consumption standard in general. We always settle for a sub-par finish on and in furniture, cars, homes, bikes, airports (m...

Why accomplishment, accolades in one sphere of life does not translate into common sense and sound judgement in another. I’ve seen professionals spout nonsense with the confidence of godmen. And smart people not do squat or not literally squat for their health since they believe they don’t need it. Here are few things people conflate o...

Number one client request: I don’t want to count calories, I don’t want to measure my food: neither with a measuring cup nor with a weighing scale. How can I lose weight? Answer: Since you’ve decided to tie your hands behind your back for a boxing match, the next best strategy is to just run away from certain categories of food. This i...

I am fine as I am You live only once, eat some more I’ll start tomorrow I’ll start next week New year, new me is 10 days away What will they think of us if we don’t eat at the reception It’s how my ancestors ate, so I am going to eat like this You’ve paid 1500 for this, eat and drink some more to get value for money There are shootings...

I remember there was a time you’d have to hunt down the timing for when a movie would telecast on a channel. And you’d set aside time to watch it. It was on top of your mind. And you couldn’t watch it as and when you pleased. Inconvenience and anticipation forced you to set aside time and energy for it. Here is a simple overlooked aspe...

Here’s another absurd belief that needs to be vanquished. Muscles exist to contract and produce force. Activity is the reason muscle exists. And strength training is activity designed to maximise the muscles capacity to get work done. Muscle does not just disappear the moment you stop training. Like a parked Porsche, muscle lays in lim...

This common misconception is possibly the most absurd concern. It’s the equivalent of wondering if revving your WagonR too hard will turn it into a Porsche. Hard truth Muscle is made out of very different looking cells than fat. The fundamental parts that make up a muscle cell be it actin, myosin, titin among many components are very d...

It’s easy to forget who your customer is and what they want from you. Especially when you are compelled to compete for attention. The easiest cop-out? Telling your client they are fine as they are and the route they take to become fitter does not matter. Or that you can be healthy at any body fat level. Details matter. It matters what ...

Copying and pasting designs is a recipe for fabricating uncomfortable lifting implements. Dip stands, squat racks, pull up bars, safety squat bars, hack squats. The proportions that work for larger frames does not cut it here. They’re either too tall or too wide for most, not all, Indian lifters. There is an interesting lifting impleme...

People hate diets or the idea of it. So much so, that they think there’s a culture to it. And all the science behind it is also a sham that doesn’t work. I didn’t enjoy going to school or college very much. You don’t see me calling civics, moral science, history or a second language like Hindi or French a waste of time or denounce educ...

https://calpaterson.com/porter.html This is such a terrific essay about what makes for a good business. The author argues that it is harder to build a lucrative business when a service or product is very fungible and fosters no real loyalty in the client base. While he dwells a fair bit on AI businesses, I don’t understand how those bu...

You don’t strength train to burn calories. You do burn a few calories to strength train. But it’s not primary metric to measure progress or value for what is being achieved. But measuring calories burnt while strength training is akin to enjoying silence in a library. You primarily went there to read a book, not for silence. Here are t...

Is there any advantage to replacing your white rice or wheat or oats with more exotic or less delicious grain? Short answer: No. If you are eating enough ragi, quinoa, oats or any other grain to get a notable amount of protein, iron or any other micronutrients from it, you are probably consuming far too many calories overall. If you ar...

It’s not funny how far our understanding of how muscles work and grow has progressed in the last 20 years. Few do a better job than Chris Beardsley at making the science of how muscles work accessible. He digs into new studies, older studies, puts them in context with the basic biology and presents them in simple infographics, short wr...

There is such a thing as the right amount of crazy right amount of intensity right amount of conviction right amount of intensity right amount of obsession right amount of skepticism And a degree of self awareness It’s not quantifiable. It’s for the lack of a better word: a vibe. I am all for living a long and healthy life. When your t...

The fewer moving parts, the better.' Exactly. No truer words were ever spoken in the context of engineering. Chris Cantrell I loved the squatmax MD by Brian Henessy. But we don’t get the amazing device in India. The basic idea is to take the load off the spine when you squat and put it entirely on the legs. The device does this by usin...

As the table in the slide shows, cheese contains different proportions of salt, fat and protein. Using this to illustrate two points: ** Grams of protein per 100 grams is a misleading metric. If you pack a food with enough fat and carbohydrates, you can drown out impressive protein content. This applies to all foods not just cheese. **...

Holidays, shopping, work, travel, friendships, gym equipment, clothes, books, bags, watches, hobbies, exercise and food. A few of the things we consume every single day. There is of course more to add to the list. But let’s start there. You can judge consumption on some simple parameters. Excess, like porn, is easy to call out. You’ll ...

Walking is good for you. And there are very few people who disagree with that assessment. Doctors, therapists, coaches, governments all encourage you to walk. But it’s not enough. Far from it. Walking is a low intensity, low impact activity that has many benefits that includes cognitive ones. And 4000-5000 steps a day is a terrific way...

1 Force produced is not solely dependent on the size of the muscle. This is self evident if you watch sports, athletics or martial arts. Pudgy cricketers smashing the ball 100’s of meters away, lanky tennis players socking the ball, Thai teenagers punching harder than bodybuilders more than twice their weight. Force and size don’t go h...

Every time I run into a former client, a few thoughts run through my head. Are they still training? If they are not training, what’s the trigger for the switch that can get them going again. These thoughts get especially amplified when I meet a client who got really strong, mobile, well conditioned and had a consistent, long stint befo...

People draw a clear line in their minds about cardio and strength. Cardio: running, walking, cycling, swimming, jump rope, stepper, elliptical, rowing, burpees, stairmasters. Strength: dumbbells, barbells, push ups, squats, pull ups, pulleys, cam-based machines. The thinking goes as follows: I warm up with cardio Or My doctor wants me ...

Superme is yet another entrant in the crowded protein bar space. It gets 10/10 for slickness. But how about actual content. Not the marketing content. But the actual macro content. You need to eat 180-ish calories to get 10 grams of protein. That compared with 50 calories for a scoop of whey isolate, 70 calories for a scoop of decent w...

Why do I keep arguing for increased protein intake and improving awareness of protein intake. * It’s not because I don’t think Omega 3’s, fiber and other micronutrients are important. They absolutely are. * It’s not because of the thermic effect of protein rich foods. That up to 10 percent of protein intake is used as fuel to digest pr...

You can get your favourite ice cream in 10 minutes to 30 minutes. But introduce a constraint. Make it that you need to travel 30-40 minutes to have that indulgence. Put a label on the bar marking when you are going to have it. Make it inconvenient to consume those 100-500 calories. You pause to consider the commute before you choose to...

Here’s a stupidly simple hack to be able to grapple with the problem of how much are you eating in a day. Just know the volume of the cup you are serving yourself with. A standard cup is 240 ml. Volume is measured in milliliters or ml. Knowing how much ML of rice, curd, vegetables, dal and anything that can be put in a cup whose volume...

Eat till you are xx percent full is the single most pointless advice one can give you. Your stomach is a balloon. A muscular balloon that stretches as you fill it with food or water. And shrinks as it empties. Your brain tracks this and regulates appetite. Only problem is all the other stimulus competing convincing you to eat again. Co...

Can mean two things I am so stuffed, I can’t eat another bite. This ability of a food is called satiation. It is a meal or food’s ability to make you stop eating with smaller portions or fewer bites. I am so full from my last meal, I don’t feel like eating yet. This ability of a food is called satiety. It’s a food or meals ability to k...

But how successfully you grapple with hunger will determine how successful you are at sustaining any effort to reduce your calorie intake. The context here is most of us are eating too much. And we have no clue what the right amount of food to maintain status quo or achieve a more optimal body composition looks like. When you moderate ...

1. People are living longer than ever. They are not exactly training or being very active to achieve this outcome. 2. There are always demands on your time. Exercise doesn’t feel like the most pleasurable way to spend it. 3. It is not the societal norm. Besant Nagar beach does not have the same vibe as a Bondi. Our open air gyms largel...