Fitness 1 by Coach KK

How much protein should I consume is probably the first question that comes to mind when starting a strength based fitness program. It is not uncommon for people to remain confused about protein consumption even after they get the right answer. There has been too much negative vibe created towards protein by the so called experts that protein consumption is now looked upon as a pathway to ill health and disease. During my school life I heard many stories about the local akaharas (local gyms) where the pahalwan's (wrestlers/athletes) drank literally gallons of milk and chugged down bowls of ghee (clarified butter) each day. At that time there were no packets of low fat or fat free milk available. Assuming that they drank nearly 2 liters of milk (it could be more or even less) it amounts to approximately 60 grams of protein. Of course this was not the only thing they consumed, considering a typical Indian diet comprising of dal (lentils/beans), roti (whole wheat), rice, fresh frui...

Most people have at some point of time been infatuated with developing an attractive and ripped mid section commonly known as "abs". The abs is short for abdominal which is a combination of a number of muscles such as Rectus Abdominus , Transverse Abdominus , External and Internal Oblique . Each of these muscles have a specific function (movement) that they perform. While depressing the ribs and flexing the vertebral section would fire the rectus abdominus muscle, simply compressing the mid section would work the transverse abdominus muscle. Both the internal and external oblique muscles are involved with spinal rotation and side bending. It is not uncommon for fitness enthusiasts to endlessly spend an entire session at the gym multiple times each week performing some form of exercises involving one or more core movements as mentioned above, working as hard as possible to get that picture perfect six pack. From crunches to leg raises, from planks to side bends, they ...

It is not at all uncommon for people to hit a plateau while on a fat loss program. For those that may not know, plateau during a fat loss phase is said to occur when in spite of lowering calorie intake and exceeding energy expenditure through exercise, weight does not decrease. During a plateau body weight stays the same or may even increase is some rare cases. Following are some strategies that may be helpful while dealing with a fat loss plateau: 1. Take a break: If you have been dieting for a very long time chances are that your metabolism may have adapted to a lower calorie intake. What this means is that by further decreasing calories for a very long period of time it may do more harm than good for your overall health and fat loss goals. Taking a break also does not mean that you have the option to now go hunting for food and eat anything you set your mind on. Slowly going back to maintenance calories and staying there for some time may be a good option. A break may last f...

First of all, for those that may not know, PR stands for personal record. PR is quite common among strength and power athletes and is generally used to motivate and inspire an athlete to break their own past records by lifting more weight. While PR is in no way related to blood pressure, jumping to a conclusion from the number of people willing to start an exercise and diet program to manage their blood pressure levels, PR seems to fit in quite easily. For this post our focus would be the abrupt increase in blood pressure i.e. Blood Pressure Personal Record (PR). Blood Pressure varies as the heart pumps blood through the arteries and veins to each and every part of the body. With each beat, the heart pumps blood into the arteries thereby raising blood pressure and this pressure is dropped gradually as the blood passes through the veins back to the heart. Blood flow in the body is maintained through a complex system. Usually, blood pressure fluctuates not only with every beat, but...