ARAI - Tekdi, 1st Out door activity - 19th June 10

Energy24x7 Fitness Club conducted 1st out door activity at ARAI Tekdi.
We got fair response to start with, glad to see more number of women.

Iam impressed to see all women crowd doing pushups and workingout on double bar. I must say this is the beauty of functional training, ability to do difficult task at ease.
Glad to see Mrs Atayle, and Prof Dr Patkar both age 68 working on double bar , excellent improvement in terms of core strength at their age, long way to go....


Mrs Atayle on double bar



The Part group..

Mr Ubhe on chin ups

Mr Ravi

Prof Dr Patkar, age 68

Sai

Jotsna

Sai

Jotsna

Ravi

Walking exercise - How far will it take in Fitness…!!

Pune being a major IT hub, most of them work in IT companies.
Most of them make business trips to west and perform excellent in profession. In all this transition he or she tries to pursue hobby, get information through internet (including Fitness sometimes), which is good, but still look banal, not cool like our counterpart colleagues. Why? Because no time for fitness. Iam explicitly pointing to Marathi manus.

Why the health clubs are mostly crowded by north Indians and south Indians in majority (which is known to everyone)?
Why such people perform better in business than a Maharashtrian? Have you found an answer? Why we make excuses to exercises and find time to relax ?

As age progresses our bodies become so dysfunctional that even sneezing can cause slip disc. I have seen people having diabetics at the age of 25!!

Socrates rightly said,
“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable”

Disadvantages of Walking : -
1) People who have been doing walking for years usually have little change in weight, but with strict diet.
2) Damaged Knees.
3) Loss of muscle (which is metabolically active tissue)

In this competition world if we have to stand out, perform out of box, we have to think more than walking. Exercises or activity should be mindful; there should be mind/muscle link to create magic in your work.

All the movements which we perform in daily living should be at ease, activities like carrying heavy luggage, sudden turning movements, sudden bending movements, furniture shifting, playing/picking up baby from floor (all this are extended kinetic movements) which can be trained through functional exercises.

When you teach your CNS (Central Nervous System) to perform different tasks (different exercise club together) at a time through exercise, your CNS performs much better in daily living, will walking help this??

Will walking help to acheive 5 components of Fitness, namely
1) Cardiovascular endurance
2) Muscular endurance
3) Musculoskeletal strength
4) Ideal body composition
5) Flexibilty

My dear friends look beyond what can be seen, please get involved with weight training and different functional exercises which involves patterns of multi muscle and multi joint movement that make you physically move with confidence and freedom through the situations of everyday life.

FAT Loss Seminar at GMAXX Club, Kothrud

Discussing the Goal of GMaxx and Energy24x7 to people...


Explanation of Muscle Hypertrophy and how Fat loss is achieved..

Energy24x7 Fitness, the inception...!!

- In the view of creating a difference in fitness, getting Punities functionally fit for the first time, we team of 4 guys created Energy24x7 Fitness.

- With my experience of over 10 years into Martial arts, I designed few excercise techniques which cosumes not more than 45 mins of workout with the best results you want. Experienced with over 50 members, we are now confident that we can reach masses.

Below are Goals of Energy24x7 : -

- Geared towards getting you energetic and fit all time (24x7)

- Exercises primarily focused to improve functional strength
- Core muscles strengthening
- Education for fitness through counseling and seminar sessions

We are hooked up with Dr Anand Gangawal (Sports and Musculoskeletal Physiotherapist, Australia) and Dr Desai (Physician, MD) who takes care of members with medical problems.

Every individual is different and have different body type, all exercise can't be same for everyone. After body composition assessment we explain members the FAT percentage and related details. Most obese members who have BMI higher than 25 are insulin resistance, we allow them to take up different medical test, based on which we give them diet which helps to improve there body composition analysis and a changed mirror image.

Our diet sessions include functional foods.

All excercise patterns are based on ACSM (American college of sports medicine) guidelines.

Other Services of our company includes : -

- Management activity of health clubs

- FAT Loss seminars at corporates

- Management activity of health clubs for big societys

Excuses to exercises ? Why ?

-> With over a decade into the fitness industry, have been observing the attitude of people to make a excuse to exercises for N number of reasons, it makes me full of surprises to see a member who is 65 yrs old being regular and the one who is 30 yrs old being irregular.

No matter how person is busy, he can manage 30 minutes of regular exercise every alternate day in 24 hours. Exercise program which I design are based on ACSM (American council of sports medicine) guidelines, which assures you a healthy life of 10 Years extra!!

I would like to purposefully mention name of Dr Prof Patkar (Director - Institute of aeronautical engineering, Warje) age – 68, who have been regular for past 1 year and have achieved a unbelievable fitness level, he things he is 30 years old with the fitness regime he have been following, ADL (activity of daily living) are at ease, energy levels are at different level says Mr Anil Kulkarni (Ex Vice President – KPIT Cummins) age – 64.
Members who have been regular say we don’t feel tired at all, functional strength have improved tremendously, also losing weight was never a problem.

What my call on the members who have been irregular or underestimate there fitness levels are prone to insulin (hormone) resistance, which makes them dull and lethargic.
I would like to put emphasis on the point of being unmotivated towards fitness and people (from age 25 to 35) making false assumptions towards themselves that “Yes one day I will start the exercises!!

Boldly I can state that “that one day” never comes, it’s today or never, so my friends pull up your socks, remove the cluster of sickness and different excuses and strive of healthy living, women in a house is home minister, if she is fit, she can make other family members fit and active by her vibrations and cheerful presence, if she starts making excuses, I am sorry to say, please welcome the problems (mental and physical both -110%).

- A formula for success is exercise smart, work smarter -

Health assumptions from Ectomorphs (Slim people)

Guys,

Since I have started mentoring in fitness, its been observed that people who are ECTOMORPHS (people with long rectangular, flat chested and slender on hips with no defined waist) usually assume they are FIT.

Such people underestimate excercise for not being Obese, but remember FAT percentage can be more even if they look ectomorphs.
My friends this thoughts can be harmful, basically such people have high BMR, so whatever they eat they burn. Most of the times these people are genetically gifted.
Nature is making you old everyday and we need to combat ageing process and improve functionality strength.
Excercise is equally necessary for ECTOMORPHS as its mandatory for ENDOMORPHS (Obese people).

->Ectos should engage in resistance training not more than 3 times per week and should avoid over training at any cost.
->This body type needs to limit high intensity cardiovascular training, like swiming, running etc, instead focus on mass building movements that hit major muscle group and deep muscle fibers like squats, dead lifts and presses which provide excellent muscle building stimulus.
-> Ectos should consume enough calories (high carbs and moderate protein) to balance their weight training caloric expenditure.

So, ECTOS please pull up your socks, stop running, swiming and lift the weights before its too late.

GERMANS JOINED THE FAMILY....ARE YOU NEXT ??

Germans finding it better way for fitness, says Gini and Saraha.....!!

More than 50% members in Club Woodland are womens and they are experiencing the change in there body composition and FAT loss within 1-2 months. Frozen shoulders, spondiytis, osetoporosis, backache, and many similar problems are RUN away in short time, says every women member...!

Physiotherpist and physician are key in the process involved, we have tie up with best Physio's in pune to attend all the medical problems of clients.

FAT Loss - Seminar no 2

Below is the overlook of the Seminar..

Thanks Woodlanders for better response for seminar, I Intended to give the counseling for 3-4 new members, but then thought why not if I can accommodate 25 people to update there knowledge. I think every individual should understand the importance of FAT loss before it’s too late.

--> Mostly men and women think they could easily lose “FAT” by merely walking/running/ or playing badminton around, but that’s not the case, you could lose “WEIGHT” (muscle loss/ water loss) for sure but that is not good for you. To lose FAT you need to be acquainted with strength training program and Cardio program as well. Remember Cardio activity (playing badminton, tennis, walking or running) will help to create “Capillaries” in the body for good blood circulation and keep your heart at good condition, but it won’t help to lose FAT. To lose FAT, BMR needs to get raved up. BMR rises only due to “After Burn” effect. After burn is due to Weight training, where your metabolism increases and if taken proper diet with good amount of Protein, FAT loss occurs.

--> Other important thing covered was to understand CNS activity, CNS (central nervous system) needs to fire up to do different activity through out the day, body sends signal to different parts of the body which is controlled by CNS, now CNS needs the stimulant to get charged up, how is that possible? Of course due to weight training, strength training charges you, creates mind muscle link and the magic starts. Human mind is the smartest machine ever made, it allows us to do multiple activities if it’s charged properly, and that’s where the key and beauty of weight training comes with unbelievable examples.

--> To combat aging process, improve functional strength and improve quality of life are key for the exercise pattern taken in Woodlands, FAT loss follows, some of successful stories are also up in the blog, where clients have managed to lose 2-3kgs of FAT in a month..

--> Last verdict: - NO PAIN NO GAIN…, stop walking and lift the weights...!!

Women and weight training, THE BEST TOOL FOR FAT LOSS...

->Weight training is always ignored by womens as it is thought to be a mens sports of body building, but on the countary I would suggest that womens should get involved in weight training more than mens as the benefits from the training are outstanding from all perspective.

Traditionally , women relied on cardiovascular activity and a low calorie diet to change the physical appearance. Unfortuantely, low calorie diet merely punishes the soul and metabolism plummets. Without including consistent strength training in a program, effecting change can be IMMPOSSIBLE GOAL. Also, aerobically overtraining can lead injury, especially knees.

Womens dont understand that merely walking, strolling, running can't lose weight at any cost, infact given a stress on the activity done, walking, running comes under cardio activity [cardiovascular (cardio - heart, vascular - veins)], means we increase the capillarys in our body, which helps to keep heart in a good condition, as overall blood circulation flow through out the body increases. Due to excessive FAT presence in our body we need to pump more blood for proper circulation and that needs more stamina and more energy. How are you going to reduce FAT from body ? The only way to lose FAT is to use FAT for energy purpose, during strength training (weight training), strength training causes microtrauma to muscle cell and provided good protein nutrition post workout, helps to increase muscle cell size (also called HYPERTROPHY) and in turn lose FAT. Simple right ! It is not complicated if followed proper regime, nutrition and rest.
My suggestion would be come out of this Myth and erase wrong impression about weight training for women...
One of the most important thing to understand is women maintain lower levels of male muscle building hormone known as testosterone, dominant hormone in female is estrogen (which helps build adipose tissue (fat)) [so are womens after age 35-40 appears to be PEAR SHAPED]
Women if enrolled in strength training activity wont be mascular due to hormonal incapability.

To have all Strength training benefits, womens above 40-45 should indulge in the activity, get ready before it is too late.

Following are significant advantages of women weight training : -
-> Increase in BMR (Basal metabolic rate) which helps in fat loss
-> Increase in functional strength (strength used in day to day activity)
-> Improvement in overall body tone and shape to increase muscle mass
-> Anti aging and better posture
-> Easier child birth
-> Less stress during menopause

Following are Myths about women weight training :-

Women’s Weight Training Myth #1 -
Weight training makes you bulky and masculine : -Due to the fact that women do not, and cannot, naturally produce as much testosterone (one of the main hormones responsible for increasing muscle size) as males do, it is impossible for a woman to gain huge amounts of muscle mass by merely touching some weights. Unfortunately, the image that may come to your mind is that of professional female bodybuilders. Most of these women, unfortunately, use anabolic steroids (synthetic testosterone) along with other drugs in order to achieve that high degree of muscularity. In addition, most also have good genetics coupled with an unbelievable work ethic that enable them to gain muscle quickly when they spend hours in the gym lifting very heavy weights. Believe me when I say that they do not look like that by accident. Women who conduct weight training without the use of steroids get the firm and fit cellulite-free looking body that you see in most fitness/figure shows these days.

Women’s Weight Training Myth #2 -
Exercise increases your chest size:- Women’s breasts are composed mostly of fatty tissue. Therefore, it is impossible to increase breast size through weight training. As a matter of fact, if you go below 12 percent body fat, your breast size will decrease. Weight training does increase the size of the back, so this misconception probably comes from confusing an increase in back size with an increase in cup size. The only way to increase your breast size is by gaining fat or getting breast implants.

Women’s Weight Training Myth #3 -
Weight training makes you stiff and musclebound: -If you perform all exercises through their full range of motion, flexibility will increase. Exercises like flyes, stiff-legged deadlifts, dumbbell presses, and chin-ups stretch the muscle in the bottom range of the movement. Therefore, by performing these exercises correctly, your stretching capabilities will increase.

Women’s Weight Training Myth #4 -
If you stop weight training your muscles turn into fat:- This is like saying that gold can turn into brass. Muscle and fat are two totally different types of tissue. What happens many times is that when people decide to go off their weight training programs they start losing muscle due to inactivity (use it or lose it) and they also usually drop the diet as well. Therefore bad eating habits combined with the fact that their metabolism is lower due to inactivity, and lower degrees of muscle mass, give the impression that the subject’s muscle is being turned into fat while in reality what is happening is that muscle is being lost and fat is being accumulated.

Women’s Weight Training Myth #5
Weight training turns fat into muscle:- This is the equivalent of saying that you can turn any metal into gold; don’t we wish! The way a body transformation occurs is by gaining muscle through weight training and losing fat through aerobics and diet simultaneously. Again, muscle and fat are very different types of tissue. We cannot turn one into the other.

Women’s Weight Training Myth #6 -
As long as you exercise you can eat anything that you want:- How I wish this were true also! However, this could not be further from the truth. Our individual metabolism determines how many calories we burn at rest and while we exercise. If we eat more calories than we burn on a consistent basis, our bodies will accumulate these extra calories as fat regardless of the amount of exercise that we do. This myth may have been created by people with such high metabolic rates, that no matter how much they eat or what they eat, they rarely meet or exceed the amount of calories that they burn in one day unless they put their mind to doing so. Therefore, their weight either remains stable or goes down.

Women’s Weight Training Myth #7 -
Women only need to do cardio and if they decide to lift weights, they should be very light:- First of all, if you only did cardio then muscle and fat would be burned for fuel. One needs to do weights in order to get the muscle building machine going and thus prevent any loss of muscle tissue. Women that only concentrate on cardio will have a very hard time achieving the look that they want. As far as the lifting of very light weights, this is just more nonsense. Muscle responds to resistance and if the resistance is too light, then there will be no reason for the body to change.

Atlast, please beleive in science and some facts and womens get ready to lift weights to lose FAT...

Supplementation needs for every Individual - Most important topic !

ABOVE INFO IS SHARED FROM RUJUTA DIWEKARS BOOK, ALSO READ MORE CLARIFICATION ON FOOD (ESPECIALLY DAILY PROTEIN REQUIREMENTS) BELOW

Covered from basics, just read through for healthy life style and for update of your knowledge....

Food plays very imp role in our daily life. Human beings need adequate food for growth, devlopement and to lead a healthy and active life.
Functions of food :-
> Promoting growth & repair for body tissues
> Providing energy for work
> Regulating specific cell functions

Foods that perform above functions and are life sustaining substances are called Nutrients.
Nutrients are 3 types :-
1. Macro - Carbs, Proteins, Fats
2. Micro - Vitamins, Minerals
3. Fat

Amount of nutrients required varies from person to person, depending on their individual needs and lifestyles, however RDA(Recommended dietary allowance) that can be followed by normal, healthy adults of average size who engage in any physical activity.
Some nutrients like essential nutrients (eg, Amino acids) cannot be manufactured in body and needs to be taken externally. In the absence of these nutrients body is not capable of carrying out certain bodily functions, body needs aprox 40 essential nutrients.

Recommended dietary intake:- (Varies depends on individuals level of activity)
Carbs - approx 125-350 gms or 55-65% of caloric intake
Proteins- approx 50-60 gms or 15-20% of caloric intake
Fats- approx 30-60 gms or 25-30% of caloric intake

All about PROTEINS
Classifications :
1. Complete Proteins - Contains all required essential amino acids in required proportion
2. Partially complete proteins - Contains essential amino acids but not present in right proportions, cannot aid in promoting growth
3. Incomplete proteins - These lack in few essential amino acids

-> In spite of consumption of sufficient quantities of protein in your diet, the total quantity of 8 essential amino acids may not be optimal, which would mean a less than optimal absorption and hence less protein efficiency

-> Thus, protein is rated as per means of protein efficency ratio (PER). The PER is what reflects the quality of the protein. Egg protein contains all essential amino acids in proper proportions all has all the highest PER availiable

High Protein food--> Biological Value (BV)
Whey--> 104 (BV)
Egg --> 100
Casein --> 88
Chicken, fish, mutton --> 80-85
Soya --> 65
Dal --> 33

Biological Value (BV) : - BV of protein is a value that measures how well the body can absorb and utilize a protein. The higher the BV of protein you can use, the more nitrogen your body can absorb, use and retain, As a result, proteins with the highest BV promote the most lean muscle gains.
Passing grade is 70 used for muscle tissue repair after its breakdown. Even soya does not qualify to repair the breakdown of muscle, which appears due work-out or any other stress on body.

Protein requirements for following individuals :-

Typical Indian diet will give not more that 15-20gms of first class proteins, through break fast, lunch and dinner. To maintain lean body mass, and combat ageing process as age increases, supplements and anti-oxidants are mandatory.

Lean body weight = Weight of muscle, bones, tendons, ligments

Sedentary lifestyle (No excercise): 0.8-1 gm per lean body weight.
Eg – weight of person – 80kgs, fat -25%, lean body weight – 60 kgs,
Protein requirement – 0.8 or 1gm X 60 = 48-60gms/day (first class proteins)

Active Individual (Little exercise everyday or if jobs involve lot of traveling etc): 1.2–1.5 gm per lean body weight.
Eg – weight of person – 80kgs, fat -25%, lean body weight – 60 kgs,
Protein requirement – 1.2 or 1.5 X 60 = 72-90gms/day (first class proteins)

Very active Individual (Intense weight training): 2 gm per lean body weight.
Eg – weight of person – 80kgs, fat -25%, lean body weight – 60 kgs,
Protein requirement – 2 X 60 = 120gms/day (first class proteins)

Some Success Stories of Clients

1. Improved Flexibility, General feeling of wellbeing throughout the day.

Anil Kulkarni(Ex Senior Vice President of KPIT Cummins), Age -64, Rating for excercise -4/5, Intercom - 50015

2. Have lost 2.5 kgs in 2 months, gained strength and feel active.

Dr Sheela Kulkarni, Age- 66, Rating for excercise - 4/5, Intercom - 50015,

3. I find great improvement in overall well being,

Prof Dr MR Patkar, Age - 67, Best work-out day - Power Yoga, Rating for excercise - 5/5.

4. I feel fresh with excercise, lost weight and inches too and stay active throughout the day

Dhanshari Dingal, Age - 17, Bestwork-out day- Power yoga, Rating for excercise -5/5, Intercom -A66

5. I was doing both cardio and strength training for last 3 months and at the end of 3 months there was almost 3 kg fat loss. Feel energetic and active.

Sandhaya Ratnaparkhi, Age -42, Best workout day- Abdomen and legs, Rating for excercise -4/5, Intercom -E67

6. Apart from losing weight, I have lost inches which resulted in older jeans fitting nicely now. Feeling chearful throughout the day. Being a regular practitioner of some sort of sports/ excercise, I have found the classes very good. The best thing I like is you keep the pattern and excercise changing which doesnt make it monotonous.

Medha Sahukaru, Best workout day - Stamina boosting, Rating of excercise - 5/5, Intercom -61006

7. Feel fresh and energetic through out the day.

Dattarya ubhe, Best workout day - Abdomen and legs, Rating of excercise - 4/5, Intercom -00710

8. I feel nice after workout have incereased the stamina.

Sujata Bhave, Best workout day - Abdomen and legs, Rating of excercise - 4/5, Intercom - Row house no 8

More to come...

Energy24x7 - FAT Loss Seminar no 1

WARM WELCOME TO Energy24x7 CLUB

Let’s look at some day to day interesting facts.

Yesteryears bollywood star tickle the mind, while today’s ones trigger chemistry.
Barak Obama radiates the charm, while our neta’s imposes presence.
Most of our office colleagues look banal, while US/UK counter parts look cool...!

Why? It’s all because of fitness factor.

This is going to be a theme of my BLOG.

Aim :- To see more numbers of Puneties energetic, physically and metally fit to face everyday challenges.

Sports accolades

Cherishing moments -

1999 – Silver medal at Dutch open Karate Championship held at Dalfsen, Holland

2000 – Bronze medal at Open World Karate championship held at Wesel, Germany
1995 – Gold medal at National level Karate championship held at Balewadi, Pune
1997 – Silver Medal at State level Karate championship held at BJ Medical complex, Pune
1998 – Gold medal at International level Karate championship held at Balewadi complex, Pune
1999 – Bronze medal at International level Karate championship held at Katmandu, Nepal
2002 – Gold medal at International level championship held at Balewadi, Pune

Fitness expertise

Martial arts (for all age group including kids from age 7)
Strength training expert
Functional training expert

Yoga for children
Fat loss expert
Personal Coaching for persons with all medical problems

TaeBO
AB Boot camp
Cardio Kick boxing
Pilate’s

Experience :-
1993 - 2002 - Martial arts training, practice and mentouring.
2005 - till date - Fitness Consulting and Coaching.

Countries traveled:-
March 1999 – Holland (for sports)
Oct 1999 - Holland (for sports)
2000 – Germany (for sports)
2005 -06 US (For Projects-Professional)
2008 – US & Canada (For Projects-Professional)

Academics:-
DME: - Diploma Mechanical Engineering from Pune
DAE: - Diploma Automobile Engineering from Pune
BE (Mechanical):- Bachelors from Pune University
MBA (Dist Learning-App): - from NIMS Pune

Fitness Certifications :-

Integym Certified, Mumbai (Functional training)
Certification of Supplementation from K11, Mumbai.
Certification of Knee Pathologies from K11, Pune.
Certification of Home based PT from K11, Pune.
Certification for Shoulder Pathologies from K11, Pune.
Diploma in Sports Management (Appearing from ISST Pune)

Professional details:-
Domain – Automation (Engg) / Club Mangement (Fitness)

Industry – Manufacturing/Design (Engg) / Fitness
Area of expertise – Business development (Engg) / Functional training (Fitness)

Others - Fitness Consultant/ FAT Loss Expert

Journey to fitness field:-
My journey to fitness field started in the year 1993 when I was schooling at Mt Saint Ann convent school.
In the year 1993 I joined Indian Karate academy at Talegaon and in early 95 shifted to Kyukyoshin Karate do association in Pune.
I got Black belt in the year 1999 after dedicated practice of 7 yrs.

During my undergraduate engineering years (1998 to 2002) I was actively involved in sports and playing karate for India.
During those days I was felicitated by Principle of my College couple of times and appreciated for multitasking and also was voted sportsperson for the year 1999.
I was interviewed by Indian express as well as midday that gave me fame. See URL
http://www.indianexpress.com/ie/daily/19990402/isp02156.html

Getting into the field of IT was also not difficult as the gained confidence gave me positive vibe and energy to do things differently. I moved to US for a year on assignments in the year 05-06.

Coping with the workload was much easy due to my extra activities.
I started teaching Ashtanga yoga (Power yoga) and TaeBO/ Functional floor excercises in Woodland Club, Kothrud.
Lately after that also started Weight training activities to make people more aware of FAT LOSS rather than WEIGHT LOSS.

My holistic training program Includes:-
Few people in Pune might have such combination of exercises, where you train each and every part of body in entire week with good combination of weights, functional training and rejuvenating Yoga.

Monday -Power Yoga,
Tuesday – Weight training,
Wednesday – Cardio/Abdomen & Legs/TaeBO
Thursday - Weight training,
Friday – HIP Flexors/ TAG /ABS
Saturday – Weight training/Circuit training
Sunday – Rest day