Team New Start

22/04/2025

Case Studies -

Coaching Application - https://linktr.ee/teamnewstart

31/01/2022

A busy physician 🩺, father 👨‍👩‍👦 and a husband 👫 gets in the best shape of his life at age 40.

Meet my awesome client Mubeen Ali. We have been working together for about two years.

There are number of factors you need to pay more attention to when it comes to training and nutrition when you go into your late 30s and 40s. Here are four major ones.
* Joint friendly - Not all training programs are created equal. You need to plan training splits and exercise selection in a way that leaves enough time for connective tissues to recover so the fatigue doesn’t build up over time and lead to injuries.
* Exercise selection – Consider the risk to reward ratio when selecting exercises.
* Protein distribution - You need to pay more attention to protein distribution even though the daily protein requirement doesn’t change with age.
* Time efficient - You don’t have the same time you used to have. Doing hours of cardio & training is taking the time away from family & kids.

You can follow a restrictive regime and a boring meal plan for a short period. But it’s tough to eat boiled chicken and broccoli for an extended period of time. You shouldn’t try to do it anyways. It’s a depressing way to live. What’s the point if you can’t enjoy dinner with your family.

Here is the thing, you don’t have to eat the things you don’t enjoy and do hours of training to get in shape and improve health.

That’s why I structured my program in a way helping clients understand the scientific principles that influence results. You know what to do in different situations when you understand the principles that affect outcomes and have more tools in your toolbox.

If you like to learn how to get in shape and maintain it for life the right way, click the link below and fill out the coaching application
https://teamnewstart.com/training-with-team-new-start

Team New Start. We are not here to be average ✌🏽

19/01/2022

Are your diet plans Keto? IF? Low carb?

Whenever I see a message like this, my brain goes into Michael Scott finding out Toby returned from Costa Rica and didn't realize it mode, no no no god no noooooooooooooo.

Although I find it strange that people believe you have to follow a specific diet to get results, I understand where they are coming from. It's far too common for coaches to put all their clients into a specific diet that the coach believes in. if the coach is following IF, all clients are on IF. If the coach is following Keto, all Clients are on Keto.

I don't put my clients into any popular diets. Instead, I help them understand principles, build meal structure, incorporate their favorite food into the structure and how to modify it in different life situations.

It's no coincidence my long-term clients eat what they like and stay in shape without any restriction to nutrition. It comes through a well-structured system that I teach my clients.

The role of a health & fitness coach is helping individuals build daily habits and practices can grow over time that help them gain lifelong health, fitness, and body composition. Not imposing your belief system & predefined set of rules.

13/01/2022

What’s the big deal about 10,000 Steps?

* Pedometer came to market in 1965 in Japan under the name “Manpo Kei” literally translated to “10,000 steps meter”
* 10,000 steps per day is not evidence based.

How Many Steps per Day is Optimal?

* Burton et. al, 2021 – Randomized crossover study. There are evidence low activity levels can blunt metabolic benefits from exercise aka Exercise resistance. Main objective of the study to investigate how many steps required to overcome exercise resistance.
Low group – average 2675 steps per day, Limited – 4759, Normal – 8481.
5000 isn’t enough – 8,000 steps enough. Between 5-8K is a good target to aim for health.

* Saint-Maurice et. al, 2020 – Observational Study. A greater number of daily steps was significantly associated with lower all-cause mortality. There was no significant association between step intensity and mortality after adjusting for total steps per day. Mortality risk consistently dropped till 12,000 Steps per day. There’s no significant difference between 12,000 & 16,000.

* Wang et al., 2008 - Maintaining high levels of daily physical activity during weight loss may be important to mitigate weight regain after weight loss.

Practical Application;
* 10,000 Steps per day is not a rule everyone must stick to.
* 5000-8000 Steps may be enough to overcome exercise resistance and get maximum metabolic benefits from exercise. Aim for higher end.
* Overweight & Obese individuals can benefit from higher step targets to lose excess weight quicker.
* Maintaining higher activity levels help prevent weight regain and maintain results long term.

Reference:

Burton HM, Coyle EF. Daily Step Count and Postprandial Fat Metabolism. Med Sci Sports Exerc. 2021 Feb

Saint-Maurice PF, Troiano RP, Bassett DR Jr, Graubard BI, Carlson SA, Shiroma EJ, Fulton JE, Matthews CE. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 2020 Mar 

Wang X, Lyles MF, You T, Berry MJ, Rejeski WJ, Nicklas BJ. Weight regain is related to decreases in physical activity during weight loss. Med Sci Sports Exerc. 2008 Oct

10/01/2022

damn, who raised you? 😒

23/12/2021

Chronotype refers to individual differences in sleep timing and preferences for a given time of day (Circadian Rhythm). Morning types prefer to get up and go to bed early, while evening types get up and go to bed later.

This meta-analysis of 39 observational studies assessed energy intake, BMI, blood lipids, fasting blood glucose, blood pressure, and risk of chronic diseases.

Compared to the morning chronotype, the evening chronotype was associated with increased blood glucose, LDL-C, triglyceride, type 2 diabetes & depression.

Those who do jobs require staying awake overnight should pay more attention to nutrition and exercise. You probably be able to minimize the risks with proper nutrition and exercise. Consider supplementing Melatonin & Vitamin D.

Reference:
Lotti S, Pagliai G, Colombini B, Sofi F, Dinu M. Chronotype Differences in Energy Intake, Cardiometabolic Risk Parameters, Cancer and Depression: A Systematic Review with Meta-analysis of Observational Studies. Adv Nutr. 2021 Sep 21.

20/12/2021

Don’t tell me what to do

07/12/2021

.devinda is currently on my Advance Coaching Program. We have been working together for about eight months, four months in my Body Transformation Program, and four months in my Advance Coaching Program so far.

Everyone has different goals, different time availability, different lifestyle depending on everything else going on in their life.
During the first four months of the Body Transformation Program, we primarily focused on building good nutrition, training, and lifestyle habits and structure that fits his goals and is realistic with everything going on in life.

During the Advanced Coaching Program, we go deeper into the required knowledge to make the right decisions with food, training, and lifestyle. Now, He decides what he wants to eat 100% of the time. There are zero restrictions.

It's not about restricting yourself from everything you like; the food, social situations. "we are hardcore bro" isn't going to last long. It's about finding the right balance.

28/11/2021

Always love catching up with my awesome Team New Start Members & Good Friends ❤️
.kap
@සංඛ වීරකෝන් Jaldin

11/11/2021

Savage Consistency

10/11/2021

Quarantine Day 6. Getting more work done with less distractions. Also finally got to watch Squid Game