Getting back to exercise after a long-ish break?

Breaks from training are inevitable for most of us. A few hard days in life or a work trip or vacation will also keep us away from training for a week or two. What one needs following such breaks is simply a gradual ramp up back to previous levels of intensity and volume. But what about longer breaks? What about after a hiatus that lasted a few months as a result of injury or sickness or plain laziness? Here is how you get back to training…

4 Reasons Why Poor Sleep is Wrecking Your Fat Loss Plans

Most probably, sleep. And how does sleep affect fat loss? Let’s get technical and see how we can sleep our way to fat loss. Insufficient sleep impacts our hormones ghrelin and leptin. Ghrelin sends hunger signals to the brain. Sleep loss makes the body produce more ghrelin. Leptin, on the other hand, cues your stomach that […]

Here’s Why Skinny Will Never Be The New Sexy

Before we get into a specifics, let’s clarify some basics. Most of you are probably used to the term “weight loss” and are ready to do whatever it takes to see that number of the scale drop. Your body is composed of fat, muscle, water, bones, connective tissue and other organs. You are overweight because […]

9 Action Items That Help You Sleep Better

For most of us, sleep quality is affected. And so is sleep quantity. You can read more about understanding the problem here. And we are all in agreement that amongst the various things we need to do to get healthier and fitter, sleep is amongst the simplest and most straightforward. To get started, have you […]

Do You Have A Sleep Disorder? Find out!

With our trainees at The Quad, and quite a few of the communities that we’ve interacted with, we see a frequent occurrence of sleep disorders (yes, sleeping too little is a disorder). Some folks knowingly compromise on it – aware of how much sleep they are getting but unable to fix it. And others are […]

Why Calorie Counting is a Bad Idea

Calorie counting is an “educated guess”, at best. Don’t believe anyone who tells you otherwise unless that person is sitting in a lab somewhere and doing tests to measure calories. This doesn’t mean you ignore food quantity completely and eat as much as you want. Think of calories as fuel. A car or bike needs […]

Learn How To Track Your Progress And Fast Track Your Fat Loss

Does this sound familiar? You have an inspirational ‘moment’ and decide you want to get in shape You go for walks, runs, exercise most days for a full week and try to eat less food You step on the scale multiple times every day and the numbers seem to go down. You have a social […]

Obesity: A Serious Problem Among Kids Today

The truth is that we, as a population, are becoming heavier but weaker and unhealthier. We knew this about adults. We see more overweight adults today than we ever have. And we even know why. But kids? Why is this happening to kids?  Not enough movement Kids, more than adults, need movement. They need to […]