Studio de' physique

Despite the continuing concern regarding fructose’s unique metabolic effects, which stems from low-quality ecological studies, animal models and select human studies, the highest level of evidence from systematic review and metaanalysis does not support a direct causal relationship with cardiometabolic disease. Using the totality of the highest quality evidence from controlled feeding trials, we demonstrate that fructose-containing sugars can lead to weight gain, increase in cardiometabolic risk factors and disease only if it provides the excess calories. When the calories are matched, fructose-containing sugars do not appear to cause weight gain compared to other forms of macronutrients including complex carbohydrates, fats and protein, and in low doses fructose might even show benefit. Prospective cohort studies, which provide the strongest observational evidence, have shown an association between fructose-containing sugars and cardiometabolic risk including weight gain, cardiovascular disease outcomes and diabetes only when restricted to SSBs and not for sugars from other sources. In fact, the harmful effect of SSBs is likely driven by a collinearity with an unhealthy lifestyle as SSB drinkers consume more calories, exercise less, smoke more and have a poor dietary pattern.

In summary, there is nothing unique about the sugar, fructose. It is harmful when in excess but potentially beneficial when taken in small amounts—providing evidence that it is the excess energy that is causing harm and not some unique metabolic effect. Still, the potential for overconsumption of sugars in form of sugary foods and drinks is substantial, and targeting added sugars as a source of excess calories appears to be a prudent strategy. However, sugar content should not be seen as the sole determinant of a healthy diet. There are many other factors in the diet—some providing excess calories while others provide beneficial nutrients. We should consider the whole diet for health benefits compared to just focusing on one nutrient. In this regard, improvements in dietary patterns appear to have the greatest influence on weight gain and cardiometabolic risk and represent the best opportunity for successful intervention.

Stunning performers @ recently held Adani half marathon from Studio de' physique Strength & Conditioning class.

being our one of the most consistent members since 8 year convinced his runners friends to join our Strength & Conditioning coaching. In India Strength & Conditioning for sports performance is either Badly neglected or Poorly executed from coaches. By just mimicking exercise movements of celebs on Instagram won't yield any results. Programming is the key!

They all joined in April 2018 and in just 7 month their timings improved by 12 to 15 minutes. All runners participated in 36 to 50 year age group.
Best part is; They all are so sincere and consistence with their running practice and strength & conditioning.

Phenomenal performance came from Desai Baldev bhai; at age of 48, he finished 5th clocking 1:41:26 for 21km. His previous best before joining our S&C was 1:56:14. Timings improved by 15min.
Pathik Patel finished 12th clocking 1:47:31.




Baldev Desai:. 1:56:14. 1:41:26
Pathik Patel:. 2:02:02. 1:47:31
: 2:08:24. 1:56:24
:. 2:17:38. 2:05:42

On behalf of all members of Studio de' physique, we heartily Congratulate them for their phenomenal performance !!

Twenty studies including 37 134 participants met the inclusion criteria. Compared with omnivores, vegetarians and vegans had lower BMD at the femoral neck and lumbar spine and vegans also had higher fracture rates.

The findings of this study suggest that both vegetarian and vegan diets are associated with lower BMD compared with omnivorous diets and that vegans have a higher fracture risk than omnivores. The effect of vegan diets on BMD is more pronounced than the effect of vegetarian diets. Both vegetarian and vegan diets should be appropriately planned to avoid dietary deficiencies associated with bone health.

Veganism, vegetarianism, bone mineral density, and fracture risk: a systematic review and meta-analysis AbstractContext. The numbers of vegans and vegetarians have increased in the last decades. However, the impact of these diets on bone health is still under deb

Nope,
I often see dogmatic statement posted by Indian coaches/Nutritionists, I've to rewind my learning 4-5 year back.

Now see the graph: 70% of Dieticians and 55% Personal Trainers believe that FAT is excreted as Energy or Heat. This's the level of their Education/Knowledge. Even Doctors are not behind; 65%.

84% of fat we lose through Carbon dioxide exhalation where our lungs being primary excretory organ for fat loss. A tiny amount of 16% fat excreted in sweat, urine, f***s, tears, and other bodily fluids.

We don't do cool-downs at Studio de' physique since 2011. Cool-down is most over hyped strategies. if there're benefits, they're minor. And there's always a time related cost involved.
Gyms, personal trainers who make you do cool-down, are stealing your precious workout time and make you feel having a longer workout by adding unproductive cool-down. I would rather add a couple of exercises or a couple of sets to increase workout volume.

-By Kulin.

Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response It is widely believed that an active cool-down is more effective for promoting post-exercise recovery than a passive cool-down involving no activity. However, research on this topic has never been...

Medical myths.
Sometimes even doctors are duped!

Medical myths Mixed Messages Medical myths BMJ 2007; 335 doi: https://doi.org/10.1136/bmj.39420.420370.25 (Published 20 December 2007) Cite this as: BMJ 2007;335:1288 Article Related content Metrics Responses Peer review Rachel C Vreeman, fellow in children’s health services research1, Aaron E Carroll, assistan...

Nope, Electrolytes deficit or Dehydration are NOT the causes of MUSCLE CRAMPS (EAMC - Exercise-Associated Muscle Cramps)

CONCLUSIONS The development of EAMC is more common in the later stages of athletic events and is more prevalent among athletes who exercise at relatively vigorous intensities. In addition, several large prospective cohort investigations have shown no association between hydration status, electrolyte concentrations, and EAMC. Based on these considerations, the altered neuromuscular control theory is the most cogent descriptive model that explains the origins of EAMC. Although the available evidence supports a neuromuscular foundation that stems from fatigue, further research is needed to elucidate the specific risk factors that contribute to neuromuscular fatigue and underlie EAMC. Owing to the limited understanding of fatigability and the involved mechanisms, the most effective prevention methods are unknown. Strong evidence indicates that stretching is the most effective method for treating acute muscle cramps.

https://www.ncbi.nlm.nih.gov/pubmed/27159592

IN DEFENCE OF SUGAR: A CRITIQUE OF DIET-CENTRISM.

CONCLUSION:
In this review, I presented evidence to challenge diet-centrism and demonstrate that diet-centric reductionism has led researchers, policy-makers, and the public seriously astray. The consumption of dietary sugars is entirely innocuous in healthy populations and essential for many highly-active individuals. Thus, the only reason sugar consumption now appears deleterious in industrialized nations is that PA levels and metabolic-flux are too low to support metabolic health. Until the pathologies of physical inactivity and high sedentary behaviors are corrected, our population’s metabolic health will continue to decline. As such, current dietcentric hyperbole surrounding sugar consumption impedes progress in medical science by diverting attention and research resources from the true causes of obesity and metabolic diseases: low levels of PA and reduced metabolic-flux.

ABSTRACT:

Sugars are foundational to biological life and played essential roles in human evolution and dietary patterns for most of recorded history. The simple sugar glucose is so central to human health that it is one of the World Health Organization's Essential Medicines. Given these facts, it defies both logic and a large body of scientific evidence to claim that sugars and other nutrients that played fundamental roles in the substantial improvements in life- and health-spans over the past century are now suddenly responsible for increments in the prevalence of obesity and chronic non-communicable diseases. Thus, the purpose of this review is to provide a rigorous, evidence-based challenge to 'diet-centrism' and the disease-mongering of dietary sugar. The term 'diet-centrism' describes the naïve tendency of both researchers and the public to attribute a wide-range of negative health outcomes exclusively to dietary factors while neglecting the essential and well-established role of individual differences in nutrient-metabolism. The explicit conflation of dietary intake with both nutritional status and health inherent in 'diet-centrism' contravenes the fact that the human body is a complex biologic system in which the effects of dietary factors are dependent on the current state of that system. Thus, macronutrients cannot have health or metabolic effects independent of the physiologic context of the consuming individual (e.g., physical activity level). Therefore, given the unscientific hyperbole surrounding dietary sugars, I take an adversarial position and present highly-replicated evidence from multiple domains to show that 'diet' is a necessary but trivial factor in metabolic health, and that anti-sugar rhetoric is simply diet-centric disease-mongering engendered by physiologic illiteracy. My position is that dietary sugars are not responsible for obesity or metabolic diseases and that the consumption of simple sugars and sugar-polymers (e.g., starches) up to 75% of total daily caloric intake is innocuous in healthy individuals

https://www.ncbi.nlm.nih.gov/pubmed/29727610?dopt=Abstract