Demystifying Health Mayank

There are so many things that may stop you from achieving your goals - but the biggest is having that “all or nothing attitude”. Being either fully committed to your routine or being completely off. Let’s dive deeper into this mindset today and figure out ways to get out of this never ending loop.

Today we will be discussing on something very important and relevant in today’s world, something that has been affecting a large number of people across the globe, specially the younger ones or the ones in their teens. It is the image you have in mind of yourself that you want to achieve when embarking on this health journey. It is the will to look a certain way, a will to look perfect, just like somebody you may follow or idolise on a social media platform. Today, we will discuss what’s realistic and what’s not. Also, something termed - body dysmorphia. 

So far we have covered basics of exercise, nutrition and recovery. None of the three is more important than the other, and it is imperative to balance out all three in order to see progress, and improve your overall health and longevity. After explaining the importance of recovery in the last episode, it is a good segway to talk about Circadian Rhythm and Sleep. Understanding your circadian rhythm and sleep patterns is super important, specially when sufficient recovery is starting to become a luxury for most of us. It is more about taking incremental steps and keep progressing with whatever you can do in your circumstances. If you don’t have more than 6 hours to sleep, you can still try to improve the quality of sleep you get in those 6 hours. Simple steps that we talk about in the episode can help you improve on that quality and enable to you be ready for the slog again next morning.

Stress management and recovery are crucial for promoting muscle growth and in general, for longevity and wellbeing. By managing stress and promoting recovery, we can help ensure that our muscles have the necessary resources and most importantly time, to repair and grow. Incorporating strategies like sufficient sleep, nutrition, foam rolling, meditation, and massage, and practicing practical tips like scheduling rest days, practicing active recovery, taking breaks throughout the day, staying hydrated go a long way in stress management.

According to the World Health Organization (WHO), mortality due to Cardiovascular disease accounted for 31% of all deaths worldwide in 2019. This translates to approximately 18 million deaths per year. So, in today’s episode, let’s talk specifically about cardiovascular health which is more important today than anytime in the history of human civilisation.

VO2max chart by gender and age - https://www.firstbeat.com/en/blog/whats-a-good-vo2max-for-me-fitness-age-men-and-women/  

Today I talk about how to create your own strength training plan. If you follow these principles, I promise you will see results. Muscle growth is not something you can notice by looking at yourself every day. Take pictures at least weekly and gradually you will start seeing the difference when you compare two photos. You will also know that you are on the right track if you see your strength increasing. Strength increases only when you build more muscles. Keep a track of your progress. Note down your workouts and how much you lifted during every session and I promise you will see a difference.
Some resources you can use -

Athlean X - https://athleanx.com/articles/best-beginner-full-body-workout 
Fit Father Project - https://www.youtube.com/watch?v=RPfCllaAhHc&list=PLoipqKp9gFEq_tBOSlS25B2PkT9AZthXH