Skipping may help Reduce Weight Gain (and, Weight Regain after initial Weight Loss)

Skipping (jump rope) may be a great way for not only reducing weight, body fat % and visceral obesity but also, for preventing weight regain, after initial weight loss (see infographic below, also read my other posts for the scary statistics of weight regain).

 

Why should you jump rope?

Well, here’s why: 10 minutes of skipping (at the rate of 60 per min.) can burn a 100 calories.

What good can a mere 100 calories be?

Consider this…

1. Researchers have previously suggested that influencing energy balance by (as little as) 100 calories/day (through a combination of reduced calorie intake and increased calorie expenditure by increasing the level of physical activity) could prevent weight gain in most (90%) of the (adult) population (Hill et al., Science. 2003)

2. In almost all people, regardless of the method/s used, weight lost previously is likely to be gained back over the subsequent 1-5 years! (Wing and Phelan, 2005. Ulen CG et al., 2008)

3. Sudden, drastic nutritional and / or exercise interventions or changes and introduction to unaccustomed exercise regimen may overwhelm most individual. Consistency needed to get results, in such cases, is likely to be compromised. In contrast to this, programs based on the ‘small changes model’ are likely to be followed for longer and therefore, more effective; America on the Move (AOM) is one such program (https://goo.gl/otj3M8)

Take Home Message:

Skipping may be a ‘time-efficient’ method to prevent weight gain and weight regain, after initial weight loss. Plus, you cannot discount the ease either: minimal space and equipment needed.

PS: You’ve just watched your perpetual excuse of ‘don’t have much time to exercise’ go out of the window! 😉😂😂

Here’s the speed jump rope that I use:

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Pre-workout Caution!

ISSUED IN PUBLIC INTEREST (REPOST)

Careful, when you are using a powerful pre-workout or a fat burner, esp. over the weekend… Pre-workout or fat-loss ‘thermogenic’ supplements will typically contain a cocktail of ingredients which work by stimulating the adrenergic system – caffeine (the main ingredient), synerphrine (ephedrine alternative), yerba mate (contains 3 stimulant xanthines – caffeine, theobromine, theophylline), yohimbine (stimulant and aphrodisiac), tyramine (monoamine derived from tyrosine, acts as a catecholamine (dopamine, NE, Epi) releasing agent – increases blood pressure and acts as a neurotransmitter, DMAA, guarana (natural source of caffeine), green tea extracts (caffeine and catechins), and others!

Since, overdosing on stimulants can cause grave adverse effects – it is best to exercise caution on the days you consumed a strong pre-workout; here are some foods or drinks that you need to be wary of:

1. (Black) coffee, green tea

2. Red Bull, Mountain Dew, Dr Pepper, Coke, and similar

3. Party drugs (amphetamines ‘ecstasy’, cocaine, similar)

4. Nootropics – modafinil, and others

5. Alcohol (evidence equivocal)

6. Cigarette smoking

7. Prescription drugs like thyronorm (avoid fat burners / pre-workouts when you have been prescribed thyroid hormones for hypothyroidism

DISCLAIMER: Dr. Deepak S. Hiwale and Conditioning Clinic does not claim the accuracy or completeness of the list of drugs, ingredients and / or commercial products mentioned, nor does it vouch for the accuracy of the information contained here-in. Needless to say, it is best to consult your physician / nutrition and / dietitian for advice on use of supplements – ergogenic or otherwise.

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When Athletes turn Sports Nutritionists: MS Dhoni’s Tom Brady moment…

While the world runs away with lightening fast progress in the fields of sports medicine, sports science and sports performance and recovery nutrition, this is the kind of lousy, unscientific advice (see picture below) that our cricketers dish out to their juniors. And, to think that the Indian cricket board is the richest board and some cricketers feature amongst the richest of athletes in the world.

Imagine for a moment, that I came out with a book on how to win the world cup (of cricket)! I’d be a laughing stock in cricketing circles, wouldn’t I? However, the other way around is – most often than not – allowed. People in the fitness – sports world (athletes, fitness models and bodybuilders-strength athletes) are allowed to dispense unscientific and sometimes, even downright wrong advice on nutrition.

Keith Baar, PhD, a researcher of muscle physiology at the University of California, says, ‘everyone thinks that they are an expert in fitness if they are fit.’ Well, ain’t that the truth?! Interesting to note here that if you happen to don a visible set of six-pack abdominals, you are on your way to becoming a ‘guru’. Whatever you say, will be taken as gospel…

In effect, Dhoni says here that you can eat anything – provided it is during the first half of the day! According to him, ‘burning it off’ is all that matters! Whatever happened to the nutrients you need (as a sports person) to perform and to recover?! I feel sorry for gullible fans of his, who also happen to be budding cricketers and therefore, likely to slurp up every piece of (such!) advice that he dishes out…

If you were to argue that he is just talking about what he does, well, this quote of his is included in the THE OFFICIAL BCCI CRICKETER’S HANDBOOK, © 2017 GoSports Foundation. So, it is likely to be followed to the letter by his followers.

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