Shaivy Choubey

Why Summer Is the Best Time to Build Endurance (and How to Do It Right)

April 29, 2025 by Shaivy Choubey Leave a Comment

Hello Ziddis! The temperature is rising, and that is making us all slow down, close the doors, stay indoors and wait for things to get more tolerable. We wait for cooler and more comfortable months to chase our fitness goals. But what if we told you that summer could actually be your best shot at building the body of your dreams while building your endurance, too? Training in the heat has so much to offer, like psychological and physiological benefits that give your performance a massive upgrade. Let’s understand how to train in summer the right way.

Summer Fitness Tips – Physiological Benefits

Training in heat may seem extremely tiring, but the physiological benefits of training in the heat show that it is a good thing. Hot weather makes you push your body beyond its usual limits. Here’s what happens when you exercise in hot summer weather:

Increase in sweat rate to cool your body naturally, which improves your thermoregulation
Increasing sweat is also indicative of the burning layer of fat in the context of exercising.
Your heart pumps more efficiently and supports oxygen delivery to working muscles, which improves your blood plasma volume while also giving your heart a good exercise.
The heat forces your heart and lungs to work harder, making them stronger and helping to build better stamina over time.

How to Build Endurance

Building endurance is actually making your body capable of sustaining effort for a longer period of time. Your body’s tolerance is your endurance. To build endurance, you need to be consistent with gradual progression and have the right mix of workouts. Some ways to build endurance are:

Aerobic training, long-distance running. cycling, hiking and swimming.
Tempo workouts to boost your lactate threshold
High-intensity interval training, aka HIIT, is the best way to push your limits
Strength training is necessary to build joint stability and overall athletic performance.

Because summer makes your body work harder for the gains, you need to be patient with your body. Build gradually and focus on the quality of your training instead of rushing into reps.

Endurance Workout Plan

Here is a basic endurance workout plan for your first week of endurance boosting. You can alter it the way you like once you get a hang of what is working out for you, and as per your weekly routine.

MONDAY: High-intensity interval training is the right way to start your week. Try short sprints for 20 to 30 minutes.

TUESDAY: Tuesdays are for strength training, so focus on compound movements like weighted squats, lunges, planks and push-ups.

WEDNESDAY: Midweek, you can do cross-training, which includes yoga or swimming with some strength training or pilates.

THURSDAY: On Thursdays, focus on tempo workout like deadlifts, pull-ups, bicep curls

FRIDAY: Focus on slower movements like a relaxing session of yoga or a brisk walk to cool down your body.

SATURDAY: Long run or bicycle ride to keep it slow and steady. Remember to enjoy this time and prioritise duration over speed.

SUNDAY: You have earned the right to relax, and you must enjoy it with a break. You can, however, do some light movements or hobby activities for physical movement, like a nature trail or dancing.

Training for Endurance in Hot Weather

Here is how to train smart and not just hard in the hot weather to build endurance.

Stay Hydrated: There is no way you can skip this step and make any gains with respect to your fitness goals. Don’t wait to feel thirsty. Electrolyte-rich drinks help replace what you lose in sweat.
Timing Matters: Train early in the morning or late in the evening when the heat is not extreme and intense, so that you do not get a heat stroke.
Start slow: Do not rush into things and understand which work out is working out for you.
Dress Right: Breathable fabrics are your best bet.
Fuel up the Right Way: If you are building muscle, make sure your body is not starving. Give it some protein like oat protein and fit food for better and fibre-rich nutrition.

Summer Fitness Tips

Summer gets harsher and unpredictable by the year. It is always a good idea to be prepared for the unexpected.

Build your body’s tolerance
Keep cooling devices handy, like a portable fan.
Water has no replacement unless it is water with electrolytes.
Don’t skip strength training. Summers can actually help you build endurance.
Track your progress on the scale, on measuring tapes and from within.
Have water-rich foods and healthier meals. Your body’s digestion can fluctuate with changing weather.

Takeaway

Summer might feel like a season to slow down and stay indoors, but it is actually extremely great to step up and push your limits. Training in the heat boosts your body’s capabilities to withstand and build. Make sure to bank on this opportunity while staying safe from heat stroke by staying hydrated. Rest well and progress gradually.

With the right routine and a little extra care, you won’t just survive summer workouts but also thrive in them.

Are ‘Natural’ Ingredients Always Better? The Dark Side of the Natural Label

April 24, 2025 by Shaivy Choubey Leave a Comment

Hello Ziddis! How many of you always look at the ingredients label to make sure you are making the right purchase? But do you realize not everything that is marketed as ‘natural’ is natural? It may sound pure, safe and authentic but how do we know it truly is? Let us dig some dirt on the ‘natural ingredients’

Are Natural Ingredients Better?

There is a common belief that indicates if something is natural, it is innately better. While it is true that natural products are superior, they also have their share of danger. Consider this, natural ingredients like turmeric, aloe vera and ginger are great for health but isn’t poison ivy natural too. Additionally, a lot of natural ingredients may not always give you the desired outcome.

The Truth About Natural Ingredients

Here is where it gets interesting. Natural ingredients can vary in potency, quality and effect. For example, adding jaggery to your snacks will still add calories. If you are aiming to go calorie deficit it is important to cut the calorie not just replace it.

On the flip side, lab-made ingredients could be tested for purity and standardized ensuring more safety.

Misleading Natural Product Labels

Marketing a product as natural is every brand’s textbook strategy which, to be honest, always works. It grabs attention and makes people try the product. If the consumers are not informed they would even start believing in the product, thinking they are making a healthier choice.

But here’s a scoop of truth: There is no restriction on what can be called natural. This enables brands to market their rather synthesised ingredients as natural since they are derived from certain natural ingredients. A product could have one plant-based extract and other harmful chemicals and still carry the label of natural ingredients. Sometimes, the word natural is just a feel-good label used to distract from the less flattering parts of a product’s ingredient list. No store-bought peanut butter can be more natural than homemade because store-bought products require preservatives for longer shelf life.

Do you buy brown bread? Next time you buy it, check the ingredient table. You buy brown bread to avoid refined flour, but even brown bread has refined flour, making it unhealthy, like regular white bread. Think about it.

Interestingly, not all breakthroughs in wellness come from chasing the “natural” tag.

A great example is MuscleBlaze’s MB Enzyme Pro, which earned a US patent for its scientifically backed formulation. While many supplements rely solely on “natural” enzymes, MB Enzyme Pro stood out by using a clinically tested and precisely engineered enzyme blend. This enzyme is proven to enhance protein absorption by 50%.

Clearly, it does not always have to be rooted in what’s labelled “natural”; sometimes, science does it better.

How to Beware of Misleading Labels

The labels are not always true when they call ingredients ‘natural’. Here is how you can stay safe from this scam and not fall into the trap of giving more money than the food you are purchasing deserves.

Read the ingredient list thoroughly. Do not just stop at the front label. Flip the pack and look closely.
Look for certifications like organic, non-GMO or dermatologically tested. These often carry weight and don’t lie.
Know your body and which ingredient could trigger what reaction.
Do not think that lab-grown ingredients are all bad. Sometimes lab-formulated products are safe.
Understand that anything natural will turn bad if preservatives are not added to it so there are no natural packaged foods without preservatives in it.

Takeaway

Just because it’s natural doesn’t mean it’s safe. And just because it’s made in a lab doesn’t mean it’s harmful. The idea that natural = good and synthetic = bad is a myth we need to outgrow.

Ziddis, let’s be smart shoppers. Let’s move beyond the label and make choices based on science, transparency, and how our bodies truly respond. After all, your health deserves more than just a pretty word.

Why Your Training Should Be Tailored to Your Genetics

April 21, 2025 by Shaivy Choubey Leave a Comment

Hello Ziddis! Did you know that your genetics can impact your fitness? It is said that everyone’s fitness journey is different. This is because everyone’s genetic makeup is also very different. This is why even when two people follow the same routine they yield vastly different results. The simple answer to this lies in our genetic map, our DNA. From muscle fibre types to endurance levels, body structure to metabolic reactions, even rest and recovery, all depend on your genes.

Let us understand how we can make the most of this by understanding our body and our genetics and yield better results

Does DNA Affect Workout Results?

Yes, our DNA affects our workout results. Not just that, our DNA also affects how we exercise and how much can we push. Basically, DNA influences everything from how your body builds muscle to how quickly you can recover after your workout session. This means that if you and your friend do the same workout, you both will still have very different effects on your body- different levels of muscle gain, fat loss and even stamina improvement.

Some genes are linked to higher endurance while others impact how your body can metabolize fats or carbs. Even your brain’s response to physical exertion can be somewhat and sometimes influenced by genetics.

How Genetics Affect Strength Training

One of the clearest examples of genetic influence lies in the distribution of muscle fibre types. Fast twitch fibres are better suited for power and strength while slow twitch fibres support endurance activities. If you are naturally dominant in fast twitching fibres then you may get an advantage in your strength training workouts like lifting, squats or even sprints. On the other hand, if slow-twitch fibres are your stronger suit, you would do well with cardio exercises like long-distance running, cycling and swimming.

Your genes can also affect your hormonal response to resistance training. Some people have naturally higher levels of testosterone and that gives them an edge in strength training and muscle-building exercises.

Genetics and Exercise Performance

Genetics and exercise performance go hand in hand. Genetics not only influence how we train but also how the training can benefit us. Factors like lung capacity, heart size, metabolic efficiency and how much you sweat are important for your exercise performance and these factors are dependent on your genetics. Endurance athletes have specific gene variants that help their bodies process oxygen more efficiently. Recovery time is also genetically influenced. If your body clears lactic acid quickly or has strong anti-inflammatory responses, you will be able to bounce back from an intense workout much faster.

Genetic Influence on Muscle Growth

The formula of muscle growth is not the same for everyone. This is because some people may see muscle gains within weeks while others need months of consistent efforts to achieve the same. This is because of how everyone’s body synthesizes protein differently. This does not mean progress and muscle growth are impossible for anyone but they might need to put in more effort to get muscle growth in comparison to their friend with a more compatible genetic influence on muscle growth.

Takeaway

You can get so much information from your genetics like they are the blueprint to your body. You can get insights, especially about your fitness. From what food to have to how your body reacts to specific exercises and what to avoid as well. Make sure you are on board with this information if you want to yield better results. So get an idea about your genetic make up and buckle up in your comfy joggers, fill up your shaker bottle with the right protein and let’s hit the gym. So next time you hit the gym, remember: your body isn’t generic—your workout shouldn’t be either.

Does Heat Affect Muscle Recovery? What You Need to Know

April 15, 2025 by Shaivy Choubey Leave a Comment

Hello Ziddis! Summer is already setting in. How does that make you feel about working out? Summer workouts hit differently. You tend to sweat more but also get tired quicker, and the post-workout recovery feels like it is subject to market risk- very unpredictable. So let’s understand does heat help muscle recovery?

Does Heat Help Muscle Recovery?

Heat can sometimes help muscle recovery. Yup, you read it right. But this is only in the right context.

Moderate heat post-workout like a warm compress, a heating pad or a hot water bath after your workout can increase the blood flow to the muscles. This helps deliver oxygen and nutrients to various muscles and helps the muscles heal the micro tears from your intense workout. It can also relax the tight or stiff muscles, ease your post-workout soreness and improve flexibility.

But what’s the catch? We are talking about targeted and controlled heat. The summer sun is not that. It can lead to dehydration and fatigue making the muscle recovery a longer process.

Does Heat Help After a Workout?

Heat and cold are both important for muscle recovery but as we established that is about targeted heat and cold. Theoretically, heat has its benefits in the post-workout phase. Here is how controlled heat therapy can benefit post-workout:

Relieves Delayed Onset Muscle Soreness
Loosens muscle knots and stiffness
Improves your range of motion
Improves your metabolism
Improves healing and pain relief

But, understand that overheating after an intense workout session can cause your body to go into a stressed state. In such cases, cooling down becomes more important like ice water dip and cold showers after workouts.

How Temperature Affects Muscle Healing

Here is what summer heat can do (spoiler alert- it isn’t all that helpful):

Dehydration: High temperature paired with an intense workout can lead to extreme dehydration, loss of electrolytes, slower recovery and even cramps
Poor sleep: Hot nights can lead to bad quality sleep which can delay your recovery, muscle repair and muscle growth.
Inflammation: Prolonged heat stress can trigger inflammation causing longer recovery phases
Metabolism: A rare plus point of hot months is your metabolism improves
Sweating: More heat causes more sweating and more sweating causes more weight loss. So if you are looking to lose weight, make use of this season.

Understand that alternating hot and cold), temperature can be a powerful tool for muscle recovery. No extreme of any side of the temperature scale is helpful.

Takeaway

Summer heat is not your enemy but you need to alter your workouts accordingly. With hindrances in the recovery phases, you need to protein up for your muscle growth with the best protein powder. Summers can cause loss of appetite too, so keep a protein bar handy for times when you don’t want a meal but need that energy.

Hydrate, rest and avoid heat exhaustion- these simple things can make your body equipped to fight the heat. So if you are training in high temperatures, support your recovery with cool-down stretches, cold showers and electrolyte drinks. Remember a smart recovery strategy is more important than your workout strategy.

Summer Hydration Tips: How to Stay Cool and Energized in the Heat

April 14, 2025 by Shaivy Choubey Leave a Comment

The sun is out and we feel exactly like that one energy drink advertisement where the sum seems to suck all the energy out of us. This is just a reminder that your body is going to need more hydration than the rest of the year now. Hydration in summer is not just about quenching your thirst but more about fueling your body to beat the heat. This is exactly why your regular hydration habits fail and leave you dehydrated and fatigued in summer. Whether you are out there running errands most days in the hot burning sun or spending time inwards in air conditioning, your body will require you to take care of hydration differently. Let us understand how to make hydration not feel like a task. Learn more about summer hydration tips.

How to Stay Hydrated in Summer

The simple rule of summer is to drink before you even feel thirsty. As we said, summer hydration is not about quenching thirst but equipping the body to fight against heat-related fatigue. By the time your body signals thirst, your body has already started to feel hydrated. Here is how you can stay consistently hydrated:

Make your sipper your best friend. Carry it everywhere, keep refilling it and sip it throughout the day. Even small small sips frequently can help.
Flavour up your water by adding some lemon slices, cucumber, mint or berries. This could make hydration fun and refreshing.
Choose hydrating foods like watermelon, cucumber, tomatoes, lettuce, strawberries and more. These have high water content which makes you not feel parched after having them.
Have buttermilk after lunch to cool down
Have coconut water in the morning to start your day with a boost of much-needed minerals
Whenever you feel like ordering sods, get yourself lemon water.
Add electrolytes to your water. The sodium, potassium and magnesium in it fortify your water with necessary minerals to fight fatigue.
Keep a large bottle with time markers or set phone reminders to track your intake.

What Happens If You Are Dehydrated – Summer Hydration Tips

In summer your body feels tired but that is just the first sign of dehydration. What happens if you are dehydrated is beyond just fatigue and can have scary implications too. Here’s why you need to take your hydration seriously:

Dehydration can cause dizziness and lightheadedness which is a sign that your blood pressure is dropping due to fluid loss.
Headaches and migraines are common and are usually associated with dehydration.
Dehydration can also impact digestion which leads to slow digestion, bloating or constipation.
Whether you engage in workouts or have an outdoor job, dehydration can impact your performance by compromising your strength and endurance.
No one connects mood swings and irritability to dehydration but think about it, when you are dehydrated your body gets into an irritability state.
Without enough fluids to cool your body, the internal temperature can dangerously rise and lead to a risk of heatstroke. Think of how your phone stops charging when it gets heated up.

Hydration Hacks for Hot Weather

Hot weather calls for you to up your hydration game. With these easy hacks you can up your hydration game without it feeling like a task.

Start your day with a glass of water
Eat hydrating snacks
Avoid snacks that can leave you feeling parched
Fix yourself a mineral-rich drink: Mix 2 cups of water, a pinch of pink salt, a squeeze of lemon, a teaspoon of honey and voila, you have your DIY hydrating drink.
Carry your sipper or bottle everywhere
Avoid excess caffeine and alcohol
Take cool shower
Shower frequently every time you feel your body has started to get heated up.
Wear loose and breathable clothes- This is not a hydration hack but can impact how your body feels and needs hydration.
Avoid stepping out during peak heat hours like 12 pm to 4 pm.

Signs of Dehydration in Hot Weather

Dehydration can creep up on you in ways you may not realize initially. Here are some warning signs that your body needs more fluids:

Dry mouth
Sticky tongue
Dark yellow urine (pale is ideal)
Low sweat
Brain fog
Fatigue
Irritability
Dry face and skin
Sunken eyes
Muscle cramps
Fast heartbeat
Chapped lips
Dry patch around lips
Sudden dizziness
Nausea

These are not just discomforts. They are warning signs by your body. Please rehydrate whenever you feel this way. Rest in a cool place and if the symptoms persist, visit a doctor.

Takeaway: Summer Hydration Tips

In the heat of summer, hydration has become your body’s best defence. It gives the body the right tool to regulate temperature, conserve the body’s energy and keep the mood cheerful.

Here’s your quick hydration cheat sheet:

Drink regularly, not just when thirsty.
Add flavour and variety with lemon, mint, and fruits.
Eat hydrating foods and try natural drinks like buttermilk or coconut water.
Watch for signs of dehydration and act early
Keep a check on how your creatine makes you feel, it is supposed to conserve water in muscles.

If you’re constantly on the move, try keeping an electrolytes sachet of Hydr8 by MuscleBlaze in your bag or a hydrating snack handy to stay nourished. Small steps, a big difference.

So, go ahead splash into the summer with your hydration game strong and your energy high. Your body will thank you for it!

The Overlooked Role of Connective Tissue in Strength Training

April 11, 2025 by Shaivy Choubey Leave a Comment

Hello Ziddis! What comes to your mind when someone says strength training? Is it big biceps, chiselled abs or carved legs? Here’s the inside scoop, the hero, and the biggest benefit of your strength training, which is your connective tissue. This includes tendons, ligaments and fascia. These heroes hold your structure together (quite literally) Ignoring connective tissues is like building a skyscraper with a weak foundation. It might seem tall and impressive but not long-lasting when put to the test with stress. To know why connective tissue’s role is extremely important, keep reading so that you can train yourself the right way.

Role of Tendons and Ligaments in Strength

Connective tissues have a very important task at hand and that is to hold the body structure together. Tendons connect muscles to the bones whereas ligaments connect bones to other bones. Together they are important to transmit force and stabilize your joints during a lift.

While benching, squatting or deadlifting, your muscles don’t act alone. Your connective tissue is put to the test and supports your muscles. When your tendons are strong and elastic, they act like springs. These springs store and release energy effectively which is why the tendon’s elasticity is important. Ligaments, on the other hand, provide joint stability so that unwanted movement can be prevented and reduce the risk of sprains and tears.

Weakness or stiffness in either of these can lead to reduced power output, poor form and more chances of getting injured.

How to Strengthen Connective Tissue

Do you know that connective tissue adapts slower than muscles? So you may train for weeks at stretch and end up feeling stronger but your tendons and ligaments need more time. So do not give up working on strengthening your connective tissues. Here is how you can do it:

Eccentric Training: This means slowing down the lowering phase of a movement. This puts strategic stress on tendons and encourages collagen remodeling.
Isometric Holds: This means pausing halfway through a lift. This builds tension and strengthens connective tissue.
Progressive Overload: This tip fits every fitness advice. Progressive overload is increasing intensity gradually to avoid overloading tissues that haven’t caught up and strengthened yet.

Tendon and Ligament Health for Lifting

Injuries like tendonitis, ligament strain or tear or even full tears can make you stop working out for weeks if not months. This is a wake-up call for everyone here to start maintaining tendon and ligament health. It is not just to prevent injury but also about lifting longevity and performance when you work out.

Here are some things you must pay attention to considering your tendon and ligament health while lifting:

Warm-up is extremely important.
Pair warm-up with mobility drills to increase blood flow and prepare connective tissues for the action.
Give your body time to rest and recover. Unlike muscle tissues, tendons take longer to repair any wear and tear so never skip a rest day.
Have rotation between heavy lifts.
Good form is always important.
Do not cheat your muscles with sloppy reps, they will strain your joints too which connective tissue can not tolerate.

Does Strength Training Help Connective Tissue?

Yes, strength training can help connective tissue get stronger. But one needs to understand that while strength training stimulates the connective tissue when done with variety and consistency, many routines focus too heavily on hypertrophy aka muscle growth. This does not lead to enough training and promotes tendon and ligament health issues.

Do not Forget the Nutrition Piece

Connective tissues also need nutrition. They are mostly made of collagen which is a protein that is rich in glycine, proline and hydroxylysine. Here is how you can fill your plate with foods that can support your connective tissues:

Collagen supplements especially the ones rich in vitamin C can support collagen synthesis.
Gelatin-rich food items like bone broth are great to have
Creatine and EAA-rich supplements can help
Protein intake should remain high for all tissue repair.
Anti-inflammatory foods like berries are a good addition
Hydration via electrolytes can support tissue recovery and elasticity.

Takeaway

Muscle might get the spotlight, but connective tissue is what keeps you strong, stable, and safe in the gym. If you want to keep lifting heavy and staying injury-free, your tendons, ligaments and fascia deserve attention in training and your nutrition. Don’t just train for size. Train for structure. Your future self will thank you. Keep training Ziddis!