Tendonitis: The Dos and Don’ts

Dos:

• Isometric seated light weight on feet leg extension 2-3 sets (hold as much as possible)
• Farmers Walk light weighted 2-3 sets (as much round as possible)
• Seated light weight on knees calf raises AMRAP
• Seated light weight on knees soleus raises AMRAP
• Light weight good mornings for hamstrings activation 
• Lying 90-degree hamstrings stretching
• Legs lying on floor Ab crunches
• Legs straightened lower Ab crunches 
• Air squats (limited volume & frequency)
• Standing free calf raises  (limited volume & frequency)

Don’ts:

• Squats
• Lunges
• Sumo squats 
• Heavy standing calf raises 
• Standing weighted full ROM hamstrings deadlift
• Leg raised up Ab crunches 
• Ab bicycles 
• Ab tuck presses 
• Heavy weighted farmers walk
• Dynamic mobility exercises 
• Zumba or Dancing 
• Yoga 
• Heavy conventional Deadlift 
• Heavy Bent over rows 
• Curtsy curls 
• Weighted glutes exercises

Nutrition Plan for quick weight loss

Regarding nutrition cutting normal carbs and come to millets, bajra, jau, wild rice, quinoa, bulgur, whole grain dalia, oats, makhani, murmure, multigrain sprouted bread, etc is beneficial. 

Eating handsome amount of healthy/good fats like olive oil, avocado oil, grass fed butter, etc. is very important for weight loss. 

You have to take a lots of fibers. You can search google  for most fibrous foods and food supplements. 

You have to take more lean proteins like chicken breast, tofu, a lots of fish and sea foods, daal, chana, plain yogurt, soybean, turkey, beans, etc. Almonds, walnuts, pecan, pistachios, Brazil nuts, etc. are very good. You can take low fat cheese. Eggs whites are the best. 

Green, colorful and leafy vegetables is a must. Try to take a lots of vegetables in your meal. 

Lots of soups and smoothies. 

No outside foods. No packed and stores foods and foods supplements. No noodles and chaumin. No wheat roti. No direct sugar and sugary things like sugary drinks and sweetening enhancers at all. No cookies, pastries, cakes, pastries, biscuits, etc. No dry fruits and sugary dry fruits like dates. No potatoes or sweet potatoes. Not much red meats. No juices. Not much oven and frozen foods. No ghee and fried foods. No chips and french fries. No sausages. No sweets. No makkhan. Try to avoid white rice. No biryani. No ketchups, spreads and creams. No white breads. No poha. No ice-creams. No daal moot, bhuzia and papadi. No flour. Besan is good. No bread creamy spread and jams. No pickles. A lots of mixed seasonal fruits. Take a lots of salads and sprouts. Lemon is good. Vinegar is better. Cinnamon, ginger, garlic, onion, tomatoes, and black pepper are good. Less spices and condiments. Less oil. Less sodium. A lots of electrolytes (better than plain water). Black coffee is good. No milk chai. If you like milk take skim or low fat milk. 

Take two tablets of multivitamin daily. 

Try to eat small portion whenever hungry and eat only when previously eaten food is digested. 

Breakfast should be okay. Lunch should be prominent and dinner should be smaller and lighter than dinner. 

He has to take high nutritional value foods and food supplements which are very low in calories and sugar and which contain lots of fluids. 

Exercise Plan for losing weight and toning and conditioning

For next 2-3 weeks:

You will do compound exercises, compound movements and corrective exercises. We will first do overall compound strength training for at least 30 minutes and then will try to do intense 10-15 minutes cardio activity.  10-15 minutes should be given to overall stretching and dynamic mobility at the beginning and cooling down at the end. 

Then, as you adapt to exercises, get a bit conditioned and your strength boost a bit, we will do low resistance or load or weight high intensity training for overall toning and conditioning. We will try to do more volume (sets) and/or more frequency (reps.) (2-3 weeks).

Then after you lose some fat and weight after overall toning and conditioning, we will do overall isolation strength training targeting on specific muscles and muscles groups. We will more target on your muscles bellies which hold much fat and has more muscle tissues. This will manage your weight and sculpt your body. (6 weeks). 

Sound sleep itself has an anabolic effect!

We all know very well that doing intense and heavy workout has a catabolic effect on muscles tissues. That means, it induces micro-level wear and tear in muscles fibers. Lots of inflammatory cells is released in blood stream as a beginning of this healing process which induces cortisol levels and your body cortisol levels goes up. This suppresses your serotonin, epinephrine, insulin and dopamine levels of your body. The suppression of these four important hormones suppresses growth hormones of your body which is a key factor of healing, repair and most importantly, having a synergetic effect on muscular hypertrophy. That means, your brain always makes your body to put some extra muscles cells or fibers during healing and repair process as a reinstatement of future similar damage. So, when you have a sound sleep your cortisol levels go down raising levels of those four important hormones. When this happens your growth hormones levels also goes up which is a key factor of gaining muscles cells and muscles fibers. Which has been regarded as muscular hypertrophy. 

In conclusion, as much as you sleep nicely and more you have an anaerobic effect in your body. Which facilitates muscular hypertrophy. 

Doing less but more conscious exercise ease muscular hypertrophy or growth of muscles

• Medium volume and frequency: Medium volume and frequency for hypertrophy is an ideal, 
• Less items of exercises: Doing less variety of exercises of same muscles or muscles groups in a day with more emphasis on posture, technique, rhythm and tempo tortures muscles quickly and nicely,  
• Less variations of exercises: Trying less variations of exercises will disallow muscle toning and conditioning, and, when all factors are suitable, helps raise the graph of muscles development and growth,  
• Less stipulated time: You should try to finish your session in less time emphasizing on quality rather than quantity, 
• Less rest periods: Cause above all factors are manifested, less rest period between sets will have more impact on muscular hypertrophy or growth, 
• Adopting 2 body parts split in a day: You should do only 2 body parts a day. Doing 3 or more body parts in a day will allow muscles toning and conditioning and can cause plateau, 
• Change of splits every week: Changes of splits every week will burst muscles consciousness  and thus helps in muscular hypertrophy or growth. Doing same splits may cause plateau,
• Changing exercise every week: You should try different exercises of same muscles or muscles groups every week for better muscular development and growth, 
• Change of days of exercise in a week: Changes of days of exercise will break monotony, will bring enthusiasm and energy to perform exercises in a best way and extent, and
• Change of diet: You have to try different macros, foods and supplements every week for better bioavailability and response from the body for better muscular hypertrophy and growth. 

Hypertrophy is a phenomenon while muscle wear-tear and repair is a process

More specifically, we're gonna be looking at the difference between muscle hypertrophy and the process of muscle wear, tear and repair. Hypertrophy is a phenomenon while muscle wear, tear and repair is a process.

The statement, it really highlights the difference between the outcome that we see, the denser muscle fibers after wear, tear and repair of muscles fibers. And then the actual biological process that's happening, you know, behind the scenes to put on more muscle cells in body. 

So, when we talk about muscle hypertrophy, what exactly is happening? What's going on at a cellular level? So, muscle hypertrophy is essentially an increase in the numbers of your muscle cells. 

When you're lift weights, you're creating tiny little wears and tears in your muscle fibers. These are also known as microtrauma. And so we're damaging our muscles.

Because this microtrauma that we're talking about, it's actually what stimulates muscle fibers growth. So, your body will respond to that damage by repairing and rebuilding those muscle fibers. This is the so called process of wear and tear of muscles and their repair. 

And that makes them bigger and stronger than they were before. So, it's like, we're kind of pushing our muscles just enough to spark that repair and growth process.

So, you have to make sure that you're giving your muscles enough rest and the proper nutrients to rebuild.

Proper nutrition, especially protein, provides the building blocks.

And rest gives your body that time it needs to do the construction work.

And something called progressive overload is super important for continued growth. As you get stronger. So, consistently pushing yourself.

Muscle hypertrophy is a pure science or phenomenon of consistent progression of resistance or load provided to muscles for better flow of blood and metabolites in muscles while wear tear and repair process is orchestrated carefully to damage and repair muscle fibers to ensure more dense muscle fibers. 

Smarter and Efficient two methods or ways to grow your Delts!

With so many shoulder exercises out there it's hard to know which ones actually work but the truth is you're probably doing too many and focusing on the wrong areas in fact after cutting out all the fluff and focusing on just two science backed exercises my shoulders grew bigger and wider than they've ever been and with the right form the same will happen for you but here's the thing what makes shoulders look wide and gives you that classic V-taper isn't every part of the shoulder it's actually mostly now to just one main region the side delts but here's the problem most people's training doesn't reflect this priority for example when researchers analyze exercises and volume studies they count every chest pressing set as one set for your chest but also one set for your front delts because of how heavily involved they are now add in shoulder pressing which targets the front delts even more and you're left with way more weekly volume for your front delts than your side delts whether you plan to or not do this for long enough and your shoulders will become overdeveloped in the front but lack the width that truly makes them stand out but here's the good news fixing this imbalance is actually quite simple it just requires a shift in Focus if wider shoulders are your priority I'd even recommend ditching shoulder presses All together if they're not helping towards your goal that's personally what I did I haven't shoulder pressed in over a year instead I shifted that time and effort to focus on my side delts and that's when I really started seeing my shoulders widen as for what exercises to focus on the best option is lateral raises but here's the thing not all lateral raises are created equal take dumbbell lateral raises for example they're convenient and easy to perform but they come with a key limitation they challenge your delts most at the top and ironically this is where your delts are the weakest as a result you're forced to use lighter weights than they can really handle but that's not the only downside there's growing evidence that exercise is providing a greater stretch and challenging your muscles in that stretch position may lead to better growth dumbbell lateral raises don't do either of those very well so how do we fix this well this brings us to exercise one first lock your elbow into your side and rotate your arm outward where your arm naturally stops is called your scapular plane this is the optimal arm path for lateral raises as it maximizes tension on your side delts and provides a biggest stretch at the bottom of the movement which means the best lateral raise is one where your arm can move behind your body to maximize the stretch cables are the perfect tool for this and by setting the cable at a slightly raised position rather than at the very bottom you can immediately shift the challenge to the beginning of the movement where your side belts are more stretched and you can do the single arm or double arm depending on your preference that said I do want to be upfront with you while I've personally seen incredible results with this exercise the science is still catching up for example I recently connected with my friend and researcher Dr Milo wolf who conducted a study comparing cable lateral raises to dumbbell lateral raises so in our study during 8 weeks we took 25 participants who all had a training experience of around 5 years on average and had them do one of two exercises using one arm to do one exercise and the other to the opposite exercise with one arm they exclusively performed cable ladder races with the other arm they exclusively performed dumbbell side raises we measured hypertrophy of the side delts using ultrasound at two sites one more proximal and one more distal now if you look closely at the results at one site hypertrophy was effectively the same between dumbbell and cable side raises whereas at the other site if anything there was a slight benefit like around 30 or 40% relative difference in favor of the cable side Raises my interpretation of this study effectively is that dumbbell side raises and cable side raises are both effective for growing the side delts but if you kind of look a bit closer and interpret it in light with the overall research I would say you're probably still better off doing cable side raises it may just not be a huge difference but there's a catch the cable raises in that study were performed with the arm in front of the body instead of behind the body which doesn't provide quite as much stretch on the side delts Additionally the study was relatively short and it used ultrasound measurements which is tough to accurately measure thin muscles like the side delts that's why I'm currently running a highly controlled study using custom machines and MRI for measurement to determine if challenging your delts in the stretch position actually offers a significant advantage in the meantime I'd still highly recommend giving this variation a try if anything there might be a novelty effect where challenging your muscles in a new way could help you break through a plateau at least that's exactly what it did for me that said if you're a beginner this exercise might feel a bit tricky to master especially the double ARM version it sucks but don't worry you do have other options one option is to First do a normal set of dumbbell lateral raises then immediately after you can't do any more full reps grab a pair of 5 lbs heavier dumbbells and perform partial reps just in that bottom range this ensures your delts are actually work to their limit especially in that all important bottom position another option is to try the lean in dumbbell lateral RS by leaning into the movement you shift the challenge to the bottom of the range targeting the stretch position more effectively now while the first exercise focuses on the main part of your side delts Believe It or Not muscle activation research suggests that your shoulders might have up to seven different heads all of which can be independently activated by your nervous system now this doesn't mean that you need seven different exercises to Target each head but it does mean that small adjustments to your lateral raise technique can work areas of your side belts that you've probably never hit before one area in particular is the rear portion of the side belt I know I know it sounds weird and super specific but developing this area not only adds width to your shoulders but it also gives them a more complete beefy look in the back in area that's often underdeveloped so how do you target it let me show you the cables first and then I'll show you a dumbbell alternative so for cables start by setting the cable at wrist height like we did with the first exercise but this time rather than grabbing the cable behind your body grab the cable in front and rotate your body about 45° towards the cable this slight adjustment lines up the tension perfectly more towards the rear part of your side belt from here raise your arm in a straight line away from the cable your arm should move slightly back behind your torso as you lift now you might not be able to raise your arm quite as high as you would in a standard lateral raise before it feels like your shoulder gets stuck and that's fine don't force it past that point simply focus on keeping the tension on the muscle now as for the dumbbell version first set up a bench at a slight incline just one notch down from vertical support your chest against the bench let your arms hang straight down in front of you and then raise them out to maximum you're also not going to be able to go very heavy with these so focus on form rather than weight while this variation doesn't provide quite as much stretch or challenge in the bottom position it's still an excellent option that targets the same area but before you jump into these two exercises there's one key principle you need to apply see the tricky thing about lateral raises is you're not lifting nearly as heavy compared to other exercises which means a small increase like 5 lbs on nuobells or moving one pin down on the cables can be the equivalent to adding 40 lbs to your bench press in one jump so what often happens is you think you're ready to increase the weights but as soon as you do your form completely breaks down leaving you stuck doing the same weights forever but here's the good news research shows you can build muscle either by adding more weight or by doing more reps this opens up a smarter way to progress and here's what I do I stick to a broad rep range of 10 to 20 reps once I can perform at least 15 controlled reps across all my sets that's when I'll bump up the weight but when I'm using cables where even one pin heavier can be too much I'll use a simple hack grabbing a 5 lbs or even a 2.5 plate and stick it the pin through it to make much smaller jumps this smaller adjustment allows me to keep progressing without sacrificing my form but here's the thing guys you also need to program these two exercises into your routine with the right balance of volume and recovery for your specific body part.