Part 2/2: The Science of Training: Celebrity Trainer Santhosh educates on the science of building muscles and how he keeps South India’s superstar in shape

Sorry for the delay folks.  We found out from Santhosh in Part 1 of this interview how to start out training depending on your body type and the detailed science behind getting fit at any age.  We continue the interview with specifics and how Prithviraj stays in shape. For those of you that missed part 1 of the interview , please refer to:

https://reshie2000.wordpress.com/2015/06/03/part-12-the-science-of-training-celebrity-trainer-santhosh-educates-on-the-science-of-building-musles-and-how-he-keeps-south-indias-superstar-in-shape/?preview=true&preview_id=640&preview_nonce=a80e92d6bc

 

5. Abs- Why are they the hardest to tone and lose fat from? Does more cardio help with getting rid of the belly fat?

Toning of the abs is exactly like toning of any other muscle in our body. But the visibility of those toned abs is bit harder. You need to work hard to lose the fat layer covered above your six pack. You need to work smarter and harder and give 100℅ effort into it. Let me say one thing first, doing 100s of crunches everyday definitely won’t work for your abs!!! Unfortunately, no cream, massage, vibrating machine, injection, pill, whirlpool bath, rubber pants or other gimmick only help you to tone your wallet, not abs! The only help is general fat loss, with a sensible diet and periodized regular exercise.
 It depends lots of factors. Explaining each of those factors is beyond the scope of this interview. However, I can give you a rough idea about some magnitudes of a good body composition that leads to make jaw dropping Abs.

Nutrition plays an important role making bullet proof abs. When it comes in to nutrition it all starts with input and output of calories. The most important are:

*calories in & calories out.( calories you consume and calories you burn)
                   *Macro nutrient amounts(Carb, Protein, Fat)
                    *Nutrient timing
                    *Food composition
                     *supplementation
 You should consider these factors carefully without missing any single meal. Missing meals while your “busy” with life is  one of the biggest reason for low Basal Metabolic Rate. So never miss a meal. Prepare your meals in advance or go for a meal replacements options in case of ‘no time’ situations

Now let’s have a look at the Anatomy of our midsection (let me tell you one thing I hate anatomy classes. Really! I don’t think all those internal organs exist inside of my body as per my biology teacher’s information about human body. For example, my clients used to call me heartless when I train them hard:-) But I know some basics of our abdominal anatomy because 99℅ of our general population ask a fitness trainer almost the same question! “How can I reduce my abdominal fat?”)

What is 6pack or 8pack? (Distribution depends on what your parents gifted you)
The main fact you should know about abs is, both upper and and lower abs are the two ends of the same muscle. Both ends work together while you sneeze, laugh, crunch, leg raise etc. But the contraction rate would be slightly different in each end according to the activities you put in it. Some of us have a 6 pack while others have 8. Genetics determines the number whether its 6 or 8. The primary 6 pack muscle is the Rectus Abdominis. Its a vertical muscle that attaches the rib cage to the anterior portion of your pelvis bone. That means it can pull the pelvic up and it can pull the rib cage down or it can do both movements together. It can also stabilize all of these muscles by restricting movements, like when we do planks.

Now about the Ab muscle. The Ab muscle has two very close friends named External and Internal obliques. They exist on both sides of your 6 packs. As the name implies, internal obliques sit just below the external obliques.  All of them are working synergistically when you do an Ab workout The real hero exists below all of this.

Now, about the cardio connection.

You should include some cardio in your workout routines. But never exceed the limits. I’ve seen some guys running hours on the treadmill to get six packs! Doing excessive cardio definitely won’t give any health benefits even if it leads you to six packs (happens mostly in skinny guys) but eventually that will cause more harm than good in your body.

I’m a big fan of High Intensity Interval Training (HIIT). It is very effective for fat loss and muscle gain and takes you into a whole new level of strength and conditioning. If you are a person with no health issues, then I would recommend you to feel the benefits of HIIT. But be cautious about your current health conditions(like High blood pressure, diabetes, joint related issues etc etc…) Check with your doctor before you going to attempt any HIIT activities.

   One of my favorite HIIT type cardio is sprint intervals. Especially on the beach as it is harder to move so this creates more metabolic stress than conventional track sprints. I would do a 100mtr sprint with 30-35sec rest 4-6 repetitions. For those who have lack of time to reach beach there are lots of options for you. For example; Try jumping over 2-3 steps into your apartment and repeat it 10-20times, horizontal jump over an obstacle separated by 1-1.5mtr distance. Try to jump 10-15 times at a stretch repeat 8-10times(easier one! You can use paper bundles or water cans as obstacles

 

The try it;
1minut Intervals
-60sec Mountain Climbers
  30sec rest
-60sec Burpees
  30sec rest
-60sec High knee run
  30sec rest
-60sec Squat jumps
  30sec rest

Repeat 3 more cycles and you’re done!
No need for any equipment, tracks or steps. Just a some space to stand and lay down!
6. Not many are aware but you are the personal trainer of South Super star Prithviraj. Tell us how you got to training him?
He was the first celebrity I’ve ever seen in my life. I saw him at Talwalkers Fitness Club in 2009. By the time I was hanging around in Cochin with my friend for first my Naval Army interview. I was very excited about seeing each and every gym with lots of equipments and heavy dumbbells. Four years later I got an opportunity to work in Gold’s Gym Cochin as a Personal Trainer.  My Gym manager Jaish George there, (awesome guy and good friend of mine) told me about Prithvi. By that time he was looking for a trainer, so I got to training him. Thanks Jaish George for giving me this wonderful opportunity!
7. How does his training change to change his body for different roles ? What changes does he make?
He is always careful about his diet and workout. I’ve noticed that when the production team hires a hotel for him, he always makes sure it is a hotel with a good gym or else a good gym is around the hotel..
     If he wants to shred for a particular role, then I would recommend a diet that is lower in carb intake  and maintain moderate fat and high protein. Carb sources are limited to oats, fibrous vegetables and fruits. All starchy type complex carbs will be given only around 2-3 hours prior to his workout time. Fat will be obtained from nuts, olives or ground nut oil. Whole eggs, chicken, fish, paneer or casien, blended whey and lentils are his main sources of protein. He hates red meat.  If he want to bulk it up, then we will slightly increase the amount of slow digesting starchy type (complex) carbs along with moderate fat and moderate protein intake. Simple carb sources are only utilized to bump his glycogen source right after his workout.
8. How do you deal with long shoots and travel? How do you and Prithviraj maintain his diet chart and exercise on the road and during shoots?

Yeah it is a bit difficult to track his nutritional strategies while he has long day/night shoots or is traveling. I always make sure he doesn’t miss a single meal. We have lots of meal replacement options for that. For example, almonds,whey shakes, whey along with peanut butter spreads in toasted multigrain breads, meal replacement protein bars etc. Whenever he is gone through a hypo caloric(caloric deficit) diet for fat loss, I would give him branch chain amino acid supplementation throughout the day to prevent muscle loss. That would be 20-30gms of BCAA powder diluted in 3-4 liters of water.
He has a pair of dumbbells, an additional barbell and weight plates in his personal trailer. That’s helpful for a ‘on the go’ workout or ‘quick pump’ for  fight specific scenes.

9. What are your thoughts on this new trend of cleanses ? Do you recommend them once in a while to kick start fat/weight loss?

I don’t think the new trend of cleanses or detoxes can help to reduce your fat or weight. But it may refresh your body. Yes, I do recommend some cleansing method in your daily routines.  I wouldn’t recommend any kind of supplements or medicines for detox. That will make you even more toxic. Any kind of products or services that are called cleanses or a detox is only effective to cleanse your wallet not your body. I’m serious…!

Eating lots of veggies, fruits and less processed foods is reasonable dietary advice for everyone. It won’t make any toxins in your body and it fights against inflammation and free radicals. To increase the effectiveness of the detoxification process, you should consider some points such as: how healthy your gut is, how much water do you drink and how alkaline you are.

Probiotic foods like yogurt and fibrous vegetables are the best options for gut health. Avoid eating processed and fast foods. Too many medications are also detrimental for your gut because it kills gut bacteria. Drink lots of water. I would suggest to drink 250-400ml of water when you get up in the morning. Its all about elimination. Or drink a cup of hot lemon water. Lemon has in increasing alkalinity nature.

10.  Do you think men or woman can get flat abs if they are vegan? How would they manage their diet? Give us a sample day.

Why not? I love vegans because their skin is far better than non vegans and they are always have lower health risks induced by bad eating habits compared to non vegans. They have rich antioxidant sources than non vegans. The problem for a vegan diet, (not a big problem if you are serious about muscle building) is protein selection. Again, it depends upon what type of vegan you are. Lacto-vegetarian and Lacto-Ovo vegetarians have wide variety of protein sources.

Pure Vegans have limited source of complete protein sources. So protein recommendation for vegans are slightly higher due to decreased availability of protein sources. Therefore an increase in protein intake is recommend for vegans. Lacto-ovo vegetarians can easily derive adequate protein from dairy products and eggs. Plant proteins such as soy, chia seeds, hemp seeds, quinoa, tofu, spirulina and pumpkin seeds are rich sources of branched chain amino acids (BCAA) that aid in reducing exercise-induced muscle damage and promote muscle protein synthesis.  Also whey protein supplementation seems to be very very effective for vegetarians. Not only whey, but also creatine monohydrates. Because muscle creatine stores are lower in vegans than in non vegans. Also there is chance of vitamin and mineral deficiency. Everyone should understand one thing about dieting regardless of their fitness goals. ‘Dieting is not about eating only protein’. You should include proper amount of carbohydrates. Eat good sources of dietary fat. Eat fat to lose fat. Fat has a huge role in your hormone production. So vegans should concentrate on meal planning carefully to avoid nutrients deficiencies. Because nutrition is the foundation of leanness and leanness is the foundation of an ultra lean 6 pack.
There you have it guys. A very detailed and informative interview on training your body to eat right and exercise right with the science behind the hows and whys.  Thank you Santhosh for taking so much time to do this!

 

 

 

 

About reshie2000

Just a regular working girl who likes health and fitness!

Posted on June 30, 2015, in General and tagged , , , , , , , , , . Bookmark the permalink. 2 Comments.

  1. Great job ! Informative…..

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