Shashank Bhandari

29/01/2024

22/10/2022

Transformation
Mid way progress
10 kg lost in 8 weeks.
One of the most disciplined and consistent client I ever had.
The full story revealed once we achieve target.

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29/04/2021

29/04/2021

19/04/2021

LACTOSE INTOLERANCE
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What is lactose intolerance?
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Lactose intolerance is a condition in which you have digestive symptoms—such as bloating, diarrhea, and gas—after you consume foods or drinks that contain lactose. Lactose is a sugar that is naturally found in milk and milk products, like cheese or ice cream.
In lactose intolerance, digestive symptoms are caused by lactose malabsorption. Lactose malabsorption is a condition in which your small intestine cannot digest, or break down, all the lactose you eat or drink.
Most people with lactose intolerance can consume some amount of lactose without having symptoms. Different people can tolerate different amounts of lactose before having symptoms. Lactose intolerance is different from a milk allergy. A milk allergy is an immune system disorder.
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How common is lactose malabsorption?
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While most infants can digest lactose, many people begin to develop lactose malabsorption—a reduced ability to digest lactose—after infancy. Experts estimate that about 68 percent of the world’s population has lactose malabsorption.
What are the complications of lactose intolerance?
Milk and milk products, which contain lactose, are some of the main sources of calcium, vitamin D, and other nutrients. You need calcium throughout your life to grow and have healthy bones. If you don’t get enough calcium, your bones may become weak and more likely to break. This condition is called osteoporosis . If you have lactose intolerance, you can change your diet to make sure you get enough calcium while also managing your symptoms.
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What are the symptoms of lactose intolerance?
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If you have lactose intolerance, you may have symptoms within a few hours after you have milk or milk products, or other foods that contain lactose. Your symptoms may include
• bloating
• diarrhea
• gas
• nausea
• pain in your abdomen
• stomach “growling” or rumbling sounds
• vomiting
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What causes lactose intolerance?
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- Lactose is a disaccharide, or a molecule made up of two types of sugars, in this case, glucose and galactose. Most people have an enzyme (a protein molecule that breaks down other molecules) LACTASE in their digestive systems. This enzyme breaks down lactose into glucose and galactose. The body can then absorb and use these sugars for energy. When someone has a lactase deficiency, lactose cannot be digested and remains in the digestive system.
- Babies' digestive systems are designed to survive only on breast milk. In order to digest milk, babies produce the enzyme lactase. It breaks down the lactose (kind of sugar found in milk) in the bowel so that the body can process it further. When a child is weaned off breast milk, their digestive system gradually adapts to other foods. Their body then produces considerably less lactase, and can therefore only break down smaller amounts of lactose.
- If an adult consumes more lactose than their body can break down with the available lactase, the excess lactose remains in the bowel. It passes on into the large intestine, where it is digested by intestinal bacteria (fermentation). This leads to the increased production of gas and other byproducts, which cause the problems.

Following conditions are the conditions can lead to low levels of lactase in your small intestine and lactose malabsorption:
• Primary lactase deficiency - In people with lactase non-persistence, the small intestine makes less lactase after infancy. Lactase levels get lower with age. It is also called primary lactase deficiency, is the most common cause of low lactase levels.
• Congenital lactase deficiency - In this rare condition, the small intestine makes little or no lactase, starting at birth.
• Injury to the small intestine - Infections, diseases, or other conditions that injure your small intestine, like Crohn’s disease or celiac disease, medicines, surgery, or radiation therapy.
• Premature birth - In premature babies, or babies born too soon, the small intestine may not make enough lactase for a short time after birth. The small intestine usually makes more lactase as the baby gets older.
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How to diagnose lactose intolerance?
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- To diagnose lactose intolerance, you can do an elimination diet followed by a "lactose stress test." This involves avoiding milk or dairy products for a certain amount of time, and then drinking a lactose solution at a doctor's practice. Your body's reaction to that is then monitored.
- A lactose tolerance test measures blood sugar levels before and several times after drinking a lactose solution. This makes it possible to find out whether the body is able to break down and absorb the lactose.
- A breath test can also be done. This measures the hydrogen content of your breath after drinking a lactose solution. The amount of hydrogen in breath is normally higher in people who are lactose intolerant.
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What is Treatment for lactose intolerance symptoms?
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There is no treatment that can "cure" primary lactose intolerance. But it's possible to live a symptom-free life by changing your diet.
In the case of secondary lactose intolerance, it's important to find the exact cause and have it treated. If the lining of the intestine improves through treatment, the symptoms will go away.
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How to deal in everyday meals if having lactose intolerance?
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Using lactose-free and lactose-reduced milk and milk products may help you lower the amount of lactose in your diet. If you are lactose intolerant, make sure you get enough calcium and vitamin D each day. Milk and milk products are the most common sources of calcium. Many foods that do not contain lactose are also sources of calcium, such as:
• fish with soft bones, such as canned salmon or sardines
• broccoli and leafy green vegetables, green cabbage
• oranges
• almonds, nuts, and dried beans
• tofu
• products with labels that show they have added calcium, such as some cereals, fruit juices, and soy milk.
- If you find it too hard to give up dairy completely, you can test how much lactose you tolerate and then spread that amount out across your day in combination with other foods.
- People with severe lactose intolerance usually don't eat any dairy products at all, although it can be difficult to avoid them if you eat out. Instant meals also often contain lactose. Some people then take dietary supplements to prevent a reaction.
- Dietary supplements containing the enzyme lactase are available in the form of tablets and capsules. They are meant to help the body break down lactose. But there is no scientific proof that they work. The few studies that were done on these dietary supplements didn't show that they improved or prevented the symptoms.
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Which Foods contain lactose?
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Lactose is in all milk and milk products and may be found in other foods and drinks. If you have symptoms after consuming a small amount of lactose, you should be aware of the many products that may contain lactose, such as
• bread and other baked goods, such as pancakes, biscuits, cookies, and cakes
• processed foods, including breakfast cereals, instant potatoes, soups, margarine, salad dressings, and flavored chips and other snack foods
• processed meats
• milk-based meal replacement liquids and powders, smoothies, and protein powders and bars
• nondairy liquid and powdered coffee creamers, and nondairy whipped toppings
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References
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https://en.wikipedia.org/wiki/Lactose_intolerance
https://en.wikipedia.org/wiki/Lactose
https://www.ncbi.nlm.nih.gov/pubmed/19889824
https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-20374232
https://www.ncbi.nlm.nih.gov/books/NBK310267/
https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/all-content
https://www.medicalnewstoday.com/articles/180120.php

02/04/2021

Do you really need to lift heavy weights for muscle growth?
A competitive environment in gyms can lead you to risk injury by ego-lifting very heavy weights. But do you need to?

Can working out with lighter weights give you the same results as working out with heavy weights?

It’s natural to be daunted when you walk into a gym and see people lift weights that are five times heavier than the ones you lift. Without this being the intention, most exercise spaces can become competitive to the extent where “ego-lifting” leads to injuries. You might feel bad because the guy next to you is benching 100kg while you can’t go beyond 50. But should you? As far as your fitness is concerned, does it really matter how much weight you’re lifting?

Depending on your goals, muscle growth does not depend on the amount of weight you lift. It is a myth that one must lift more weight to bulk up. If you’re regular and patient with lighter weights, you can achieve similar results. It all comes down to two factors: the number of reps, and the way you perform them in order to achieve muscle fatigue.

“The goal of your workouts should be to work your muscles to the point of fatigue (i.e., when you can no longer do another rep) no matter how much weight you are using. So whether you are doing five dumbbell curls with a 20-pound weight, or 20 reps with a 5-pound weight, as long as you are getting to the point of muscle fatigue, you'll get stronger,” writes the US-based wellness journalist Mercey Livingston in an article called Lifting Heavy Weights vs. Light Weights: Why One Isn't Better Than The Other.

Lifting lighter weights can help you master form and technique.
Sometimes, by using lighter weights, you can also master form and technique.

It is only recently that scientific analysis has been made to find out if lighter weights are as effective to build muscle, and not just endurance. After all, this is what passes for conventional gym wisdom. A 2016 study called Pumping Iron: Lighter Weights Just As Effective As Heavier Weights To Gain Muscle, Build Strength published in the Journal Of Applied Physiology found something interesting. It compared two groups of experienced lifters over a 12-week period in which one group used lighter weights (up to 50% of maximum strength) “for sets ranging from 20 to 25 repetitions. The other group lifted heavier weights (up to 90 per cent of maximum strength) for eight to 12 repetitions. Both groups lifted to the point of failure.” The conclusion, using muscle and blood samples said that gains in muscle mass and muscle fibre size were “virtually identical”.

“Lift to the point of exhaustion and it doesn't matter whether the weights are heavy or light,” said Stuart Phillips, who was the senior author of the study (conducted by McMaster University). At the time of publication, Phillips was a professor in the Department of Kinesiology.

He was involved in an earlier 2012 study as well, which analysed a group of people who were all new to weight training. Here the comparison was made using quadricep exercises. One group trained for three sets of 10-12 reps at 80% of their one rep-max (1RM), the other for three sets of 30-40 reps at 30% of their 1RM. Both gained similar muscle mass.

Kinesiologist and fitness coach Jeremy Ethier, who started Built With Science, used a meta-analysis of eight studies called Muscular Adaptations In Low-Versus High-Load Resistance Training, for his conclusion on the subject. “When looking at strength, this meta analysis comparing heavy versus light weights showed that the use of heavy weights tends to be better in terms of strength gains. Which in the long run, I think would lead to better hypertrophy when compared to lighter weights,” he wrote.

That means that while it is entirely good practice to start with lighter weights and more reps, it may not be a good idea to always stick to the same weights. Over a period of time, as you grow stronger, it is important to challenge the muscle to lift more for general progress of your strength. However, the sheer fact that lifting light can help as much as lifting heavy means that a lot of gym-goers can perfect a formula that works for them. Enjoying and feeling good after a workout is as important as sweating it out and creating fatigue. It also opens up new ways of using home equipment for workouts, like water bottles, for a shoulder workout.

There’re other advantages of light weight-heavy reps workouts. They are not as injurious and they won’t give you the over-muscled bulky look you may not be going for. To get the best out of a light weight workout, remember to eat enough to be in a calorie surplus. An Insider article titled Lifting Heavy or Light Weights Will Give You Different Results — Here's How to Know Which Ones to Use, quotes celebrity trainer Ashley Verma on the use of light weights: “It's beyond challenging and my clients see defined, sculpted results quickly. You can still get stronger by using lighter weights, just in a more all-over body way.”

This isn’t to say heavy lifting is worse or unhealthy. It all depends on one’s capacity to perform in the gym and lift in a way which takes them closer to their goals. But if you have weak biceps or despise heavy leg days, then performing a light weight-heavy rep workout instead is a perfectly good alternative.

28/03/2021

28/03/2021

28/03/2021

06/03/2021

Don’t focus on your goals.
Instead, focus on the habits that will take you to them. It’s always YOU vs YOU.