Ah! Well!
The week went pretty well overall. Not only in terms of fitness, but we are also in final round for the grant supporting our startup idea. I will be pitching my idea tomorrow morning, so wish me lick. Anyhow for this post I will stick to fitness.

A brief history of accumulating fat

Image by ImagingFat, CC BY-SA 3.0.

I have been doing some high intensity training at the gym. There only a small change in weight yet, but I do feel my muscles getting stiffer. Esp my back, shoulders, biceps and triceps are starting to take some shape.

I had a good built earlier during 12th grade and 1st year of my bachelors. And then I stopped exercising. While I stayed fit, but over the time the quantity of adipose tissue increased enough. And now all my muscles are literally covered with fat.

I think stress played a big role, because if you ask me my diet, I hardly eat much. I literally never get a chance to have breakfast. Lunch is also not an everyday affair. And for dinner I mostly eat some rice and lentils or vegetables. Once I week I have some fried junk or burgers. So in terms of caloric value my avg intake range had been 1500-2000 kcal/day. I have calculated this over and over again. And, they don't seem to explain much.

Not all calories are the same

But, I can't stress it enough, that how reductionist the whole idea of calorie in, calorie out is. What really happens to the food you consume depends on multiple factors -

• what made the calorie (which means an iso caloric anount banana and mango are two different things) ₁.

• Quality of food in terms of both macro and micronutrients₂.

• Your gut health which determines how calories will be absorbed ₃.

• Health of bacterial community that reside in your gut. Which again effect absorption, appetite, metabolism and storage _{4, [5](Type 2 Diabetes - The gut feeling that you might be a bacteria)}.

• Immune health can effect both gut and gut bacteria health, and also effect metabolism, appetite and storage ₆.

• Status of muscles and fat can effect all the above_7.

• Your sleep hygiene can effect your gut bacteria and immune health. ₈

• And most importantly you mental health which both affected by all the above and can also affect all the above _{9, 10}

It makes sense to think that they are all interconnected in feedback loops. And I have already written many journal club articles on this topic in @stemsocial some of which I have also cited above. If the readers are interested I can cover more of them here as well.

That being said, the feedback loops means one thing can effect the other and it can all go down the vortex. Similar way one thing and help improve the rest of it. As an individual investing in diet and exercise, along with mental well being is an ideal thing to do.

In this regard starting exercise has help me put a lot of things in context.

1. I have a routine. It has increased my attention span (which is big thing for someone like me with ADD).

2. It helped to reduce my stress levels, in line with evidence for reduction of stress and depression with exercise ₁₁

3. It makes me tired and had improved my sleep hygiene.

My workout plan

This weekly update that I am doing on actifit will hence not only share science behind the weight loss from.personal perspective but will also share my workout schedule and diet plan. I will also share any knowledge I gain from my personal trainer from next week onwards. So in case your goal is also to lose weight and gain muscle, you can follow this plan and let's get fit together. So here is the current work out plan for this week -



Breakdown of my activity worth 22000 steps

Morning: Cardio
Treadmill - 15 mins
Crosstrainer - 10 mins
Stairs - 5 mins
Planks - 3 sets (1 min each)
Crunches - 3 sets (10 reps/set)
Squats - 3 sets (15 reps/set)
Bear claw - 3 sets (10 reps/set)
Stretches

Evening: Strength
Biceps: any two
Triceps: any two
Chest: any two
Shoulder : any two
Back: any two

Diet:



Breakfast: 2 boiled eggs
Lunch: some chicken kebabs (preferably roasted)
Evening: Black coffee with half apple 1 hour before workout
Dinner: rice and lentils (dal)

This week we will be streamlining the strength exercises instead of doing them in such mixed format. I will update about it next week.

Until then
Caio!

References

1. There’s no sugar-coating it: All calories are not created equal
   2.Diet Quality and Micronutrient Intake among Long-Term Weight Loss Maintainers
2. Dietary excess regulates absorption and surface of gut epithelium through intestinal PPARα.
3. Effects of Gut Microbes on Nutrient Absorption and Energy Regulation
4. Type 2 Diabetes - The gut feeling that you might be a bacteria
5. The miscommunication between T cells and microbiome makes the poor mice fat - Journal club
6. Interactions between gut microbiota and skeletal muscle
7. Gut microbiome diversity is associated with sleep physiology in humans
8. Type 2 diabetes - how psychology changes physiology(part 1 - character introduction)
9. Type 2 diabetes - mechanistic insights on how psychology changes physiology(part 2 - The plot)
10. Exercising to relax
    
    This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
    
    
    
    19/01/2022
    
    22068
    

    Daily Activity, Gym, Treadmill, Walking, Weight Lifting

    

    Height 170 cm		Weight 74.5 kg		Body Fat %
    Waist cm		Thighs cm		Chest cm