Evolution Iron Podcast

Evolution Iron Podcast

By EVOLUTION IRONHealth & Fitness
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Evolution Iron Podcast episodes

  • Building a Career in Fitness Industry

    In this episode we join hands with Yousuf to talk about how he built his career in the fitness industry and how someone who aspires to get into the industry can go about it . 

    Topics Discussed (in order) : 

    1. Your experience in the fitness industry and how you built your career in it --- Bodybuilding , Coaching , Certifications , Helping Trainers , etc.

    2. Importance of education for trainers/coaches in the fitness realm

    3. How can trainers/anyone who wishes to have a career in this industry educate themselves (seminars, courses, certifications, degree etc. ) ?

    4. Fitness industry in India is not regulated to the extent to that of some foreign countries . So, how can we go about ethics , professionalism , etc. for ourselves ?

    5. We see many people leaving the fitness industry at some point of time --- Reasons behind this & How can someone have a long lasting career in this industry ?

    6. Some details regarding your newly launched institute .

    1 hr 20 min
  • Relationship with Food

    In this episode , we join hands with Sharmada (Nutritionist) to talk about various things that go into our Relationship with Food .

    Topics discussed (in order) : 

    1. What does relationship with food mean ?

    2. Categorization of food as good and bad

       • Thoughts of perceiving food solely in terms of providing nutrients to the body

    3. Guilt around food

       Thoughts on statements like -

       • You don't deserve to eat this .

       • I exercised today, so I deserve to eat this - Food as a reward for doing exercise .

       • Cheating in diet - Perceiving eating tasty/hyperpalatable/favourite foods as cheating .

    4. Restriction of foods - How much of a restriction is fine and when does it do harm ?

       • Does restriction lead to cravings ?

       • Overeating the food restricted ?

       • Intention behind restriction 

    5. Some thoughts on Flexibility in diet .

    6. Problems someone with negative relationship with food might face ?


    IG : https://www.instagram.com/sharmadavenkat_/


    1 hr 6 min
  • Applying Pain Science with Ashraff - Part 2
    In this episode we join hands with Ashraff to talk about his experience with pain , how he managed pain , some strategies that might help ppl, importance of PA in people with pain , improving self efficacy and much more !
    Topics discussed :
    1.His pain experience
    2.What helped him in managing pain
    3.Dealing with flare ups
    4.You shouldn't train/lift heavy when you have sciatica/pain?
    5.On stopping PA when you have pain
    6.Quick fixes/solutions in social media ( examples )
    7.Management strategies - general
    8.Patient centric model vs other models
    9.Self efficacy and empowering people with pain
    References :
    https://qr.ae/pGcAXb (My Pain & Rehab Experience Summary)
    https://journals.lww.com/spinejournal/Abstract/2000/04150/Early_Aggressive_Exercise_for_Postoperative.17.aspx (Early exercise for Patients who underwent discectomy)
    Tricky Clinical Questions with Mark Laslett - Spotify
    https://livingwellpain.net/understand-sciatica (Understanding Sciatica)
    https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death (Top 10 Causes of Death WHO)
    https://www.who.int/publications/i/item/9789240015128 (WHO PA Guidelines)
    https://www.who.int/publications/i/item/9789240003927 (WHO Stress Management Guidelines)
    PMC5686931 (Risk Factors of CHD)
    https://pubmed.ncbi.nlm.nih.gov/22777332/ (Resistance Training is Medicine)
    https://bjsm.bmj.com/content/54/2/79.long (Best Practices for MSK Pain)
    https://pubmed.ncbi.nlm.nih.gov/27707741/ (Injuries among weight lifters and Powerlifters)
    https://pubmed.ncbi.nlm.nih.gov/7494742/ (Patient Experiences from diseases & Doctors)
    https://bmjopen.bmj.com/content/12/5/e060084.long (Belief About Back Pain and associations with Clinical Outcomes)
    https://pubmed.ncbi.nlm.nih.gov/35536245/ (Adding Physical Activity for LBP)
    https://pubmed.ncbi.nlm.nih.gov/35367770/ (Defensive Medicine: A symptom or uncertainity ?)
    PMC3728884 (Defensive Medicine : A Bane to Healthcare)
    https://pubmed.ncbi.nlm.nih.gov/35072698/ (Estimated No of Deaths prevented through Physical Activity)
    https://pubmed.ncbi.nlm.nih.gov/34376367/ (Patient Centered Care for MSK Pain)
    https://pubmed.ncbi.nlm.nih.gov/34288926/ (Exploring Lumbar and Lower Limb Kinematics)
    https://pubmed.ncbi.nlm.nih.gov/32910100/ (LBP and Social Determinants of Health)
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3326808/ (Health Promotion : An effective Tool for Global Health)
    https://unesdoc.unesco.org/ark:/48223/pf0000377941 (Making Every school a Health Promoting School)
    https://www.bmj.com/content/337/bmj.a439 (Association between Muscular Strength and Mortality)
    https://jamanetwork.com/journals/jama/fullarticle/188748 (Hand Grip as Predictor of Old Age)
    https://pubmed.ncbi.nlm.nih.gov/10025485/ ( Disability and Muscle strength in Older Women)
    PMC6442923 (Sarcopenia : Age Related Loss of Muscle Mass and Function)
    PMC4960453 (Relationship between muscle mass and Quality of Life and Falling in old age)
    https://pubmed.ncbi.nlm.nih.gov/15292467/ (Fat and Mortality Study)
    https://pubmed.ncbi.nlm.nih.gov/22030953/ (Chronic Exercises prevents Muscle Mass in Master Athletes)
    https://pubmed.ncbi.nlm.nih.gov/24561114/ (Muscle Mass as Predictor of Longevity in Older Adults)
    https://pubmed.ncbi.nlm.nih.gov/21528164/ (Anabolic Response to Resistance Training and Protein Rich Meal for Old People)
    PMC2804956 (Strength Training for Fighting Aging)
    https://eurapa.biomedcentral.com/articles/10.1007/s11556-012-0102-8 ( Muscle Weakness linked to Sarcopenia and dynapenia in Older Adults)
    https://pubmed.ncbi.nlm.nih.gov/24033924/ (Strength Training for Less Metabolic Dysfunctions)
    https://www.thelancet.com/article/S2352-3964(19)30704-2/fulltext (Muscle Mass as Potential Link between Sarcopenia and Immune Senescence)
    https://www.bmj.com/content/337/bmj.a439 (How Strength Training can reduce all cause mortality)
    https://www.howardluksmd.com/sometimes-our-joints-just-hurt-and-its-ok-not-to-know-why/
    https://www.instagram.com/ashraffunleashed46/ (My Instagram ID)
    1 hr 34 min
  • OVERVIEW OF PAIN SCIENCE WITH ASHRAFF - PART - 1
    In this episode we join hands with Ashraff to discuss about PAIN SCIENCE . He takes us through how the definition of pain has evolved , models of pain , reason(s) of pain and much more with some interesting examples .
    Topics discussed :
    1. What is pain?
    2. Danger alarm system
    3. Body = machine ?
    4. Biopsychosocial model of pain
    5. Tissue damage and pain
    6. MRI scans and pain .
    7. Pointing towards a single reason.
    8.Stress cup
    9. Nocebo & its effects
    10. Pain = Suffering ?
    11 .Back pain - categories
    References :
    https://www.iasp-pain.org/publications/iasp-news/iasp-announces-revised-definition-of-pain/ ( IASP Definition of Pain)
    https://journals.lww.com/pain/Citation/2020/09000/The_revised_International_Association_for_the.6.aspx ( Revised Definition of Pain Paper Publication)
    https://pubmed.ncbi.nlm.nih.gov/18486228/ ( Pain Alarm or Curse ?)
    https://pubmed.ncbi.nlm.nih.gov/564474/ ( Phantom Limb Pain)
    https://pubmed.ncbi.nlm.nih.gov/8380543/ ( Phantom Limb Pain)
    https://pubmed.ncbi.nlm.nih.gov/8219517/ ( Factors that Determine Pain)
    https://pubmed.ncbi.nlm.nih.gov/8208267/ ( MRI Images of People without Back Pain)
    https://pubmed.ncbi.nlm.nih.gov/17592957/ ( Biopsychosocial Approach to Chronic Pain)
    https://www.tandfonline.com/doi/full/10.1080/21679169.2021.1970966 ( Biopsychosocial Framework for Pain)
    https://bjsm.bmj.com/content/54/2/79.long ( Best Practices for MSK Pain)
    https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)30725-6/fulltext ( Low Back Pain - A Global Challenge)
    https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)30725-6/fulltext ( Low Back pain - A Major Global Challenge)
    https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)30489-6/fulltext ( Prevention and Treatment of Low Back pain - Evidence, Challenges and Promising Directions)
    https://pubmed.ncbi.nlm.nih.gov/29103546/ ( Choosing the Right Outcome measurements for People with Pain)
    https://pubmed.ncbi.nlm.nih.gov/31451200/ ( No relationship between Pain and Posture)
    https://pubmed.ncbi.nlm.nih.gov/35577236/ ( Is Chronic Pain a Disease)
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464797/ ( MRI Study on Asymptomatic Population)
    https://www.jpain.org/article/S1526-5900(18)30456-5/fulltext ( Exercise induced Hypoalgesia)
    http://www.greglehman.ca/blog/2018/5/1/do-our-patients-need-fixing ( Stress Cup Analogy)
    https://pubmed.ncbi.nlm.nih.gov/29509613/ ( Red Flags for Low Back Pain)
    http://www.greglehman.ca/recovery-strategies-pain-guidebook ( Recovery Strategies Pain Guide Book)
    https://en.wikipedia.org/wiki/Gate_control_theory ( Gate Control theory of Pain)
    https://en.wikipedia.org/wiki/Cortical_homunculus ( Homunculus Man)
    https://www.tamethebeast.org/#tame-the-beast ( A good Resource for Learning about Pain)
    https://www.painscience.com/articles/structuralism.php ( Your Back is not out of Alignment)
    https://en.wikipedia.org/wiki/Nociception ( Nociception)
    https://en.wikipedia.org/wiki/Pain_theories ( Pain Theories)
    https://en.wikipedia.org/wiki/Ren%C3%A9_Descartes (Rene Descartes)
    https://en.wikipedia.org/wiki/Renaissance (Renaissance Period)
    https://www.cancer.gov/publications/dictionaries/cancer-terms/def/nocebo-effect ( Nocebo Effect)
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4804316/ ( Nocebo Effect of Drugs)
    https://www.goodreads.com/book/show/128429.Against_the_Gods ( Against the Gods Book)
    https://www.goodreads.com/book/show/1883269.Pain ( Pain the Science of Suffering)
    https://www.goodreads.com/book/show/4230910-explain-pain ( Explain Pain Book)
    https://www.barbellmedicine.com/blog/pain-in-training-what-do/ ( Pain in Training What to do ?)
    https://tomjesson.com/thebook/ ( Sciatica Book)
    https://pubmed.ncbi.nlm.nih.gov/24878675/ ( Self Efficacy and Chronic Pain Outcomes)
    PMID:15710959 (Relationship between Clinical experience and Quality of Healthcare)
    1 hr 35 min
  • The Rant Table : Women in Fitness - Creeps and Boomer uncles with Unsolicited advice

    In this episode we join hands with Bharathi and Jaiganesh to rant about boomer uncles and unsolicited advice people (especially, women) get  in the gym or when they get into fitness . We also touch on toxic masculinity and other relevant things prevailing in the fitness industry . 


    Topics discussed (in order) :

     Common misconceptions

      •    Lifting weight make you bulky .

      •    Should not lift weight when you are pregnant.

      •    Should not lift heavy . 

    Generally how intimidated women feel when they are trying to learn any new skill?

    Stigma around women doing anything other than the gender roles they have been doing

    How men make women feel they are weaker and dumb than men.

    Patronizing women and unsolicited advice.

    Who has to be blamed for women not pushing hard enough in the gym?

    How trainers or fellow men in the gym take advantage?

     •    Filming women without their knowledge.

     •    Staring at the women

    Beauty standards set by men on how women should look 

    How insecure men get when women gets stronger than them.

    Toxic masculinity in fitness community (online/offline)

    How woke body positivity people shame women who work towards big booty or any arbitrary goals.

    Things we can do in the gym to make women feel safe and not intimidated.


    Clarification given by Bharathi --

    The statement that I made about trainers in commercial gyms may have come across as belittling and obnoxious. I would like to clarify that that wasn’t my intention. It was a commentary about how the fitness industry like many other industries has been affected by capitalism. A lot of trainers in commercial gyms, regardless of their competency and qualifications, are pretty much forced to focus on one thing and that is hitting certain targets to make any kind of money. And this gets in the way of them helping others in the gym and not just their clients to their full potential. Not all of us are privileged to work in an environment where we don’t have to worry about hitting targets in terms of client PT sign ups, client retention etc. Anyway, this topic requires a lot more nuanced discussion than a few lines. Hopefully there’ll be a podcast down the line discussing about the role capitalism plays in the fitness industry .


    1 hr 29 min
  • Powerlifting discussion with Jaiganesh

    In this podcast we ( Muscle Mechanics and Muscle Hypertrophy ) join hands with Jaiganesh ( Powerlifting coach ) to discuss on topics in and around Powerlifting  .  

    Time stamps :  

    (00:09) - Introduction  

    (00:58) - What is peaking ? 

    How long before the competition is it done ?  

    (02:16) - Would recovery take a hit during peaking ? / Taper and it's use  

    (03:54) - Can we do peaking often ? 

    (05:27) - Purpose of backoff sets in a PL training program  

    (08:02) - Difference between Powerlifting and Weightlifting  

    (09:39) - On Accumulation phase and Regression  

    (18:35) - Levers , Leverages and choosing a lift / technique based on them  

    (23:25) - Importance of accessories in a training program  

    (24:56) - On building a PL program with time constraints : 1 hour time period  

    (27:22) - On how one can think of form and technique ( our perspectives ) 

    (35:28) - On Injuries in powerlifting - Are they common ? 

    (38:14) - What would you do after , someone you train got injured ?  

    (40:18) - On managing fear to train after a injury  

    (41:57) - Raw vs Equipped lifting  

    (44:04) - What is bracing?  

    (46:26) - On use of a Weightlifting belt in training  

    (49:10) - What is mobility ? Do you need mobility work ?  

    (53:53) - Conclusion


    Follow us on Instagram

    https://instagram.com/muscle._.hypertrophy/

    https://instagram.com/evolution__iron/

    55 min
  • Q and A SESSION WITH COACH VIRENDRAN

    In this podcast , we ( Muscle Mechanics and Muscle Hypertrophy ) join hands with Coach Virendran to discuss on various topics which include warm-ups, stretching , technique , progressive overload , pain , biases , mentorships, etc . 



    Time stamps 


    (00:40)   Warm-ups


    (06:48)   Stretching 


    (09:55)   Technique - Textbook form 


    (12:48)   Rounded back Deadlift 


    (15:31)   Changing exercises week after week 


    (28:00)   Milo of Croton and Progressive Overload 


    (30:57)   Some thoughts on ' Training harder than last time '


    (34:46)   Cont. - Progressive Overload 


    (36:48)   On Bias , Examples and How to identify and overcome biases 


    (42:13)   An example of bias you overcame


    (44:35)   When would you ask a client in pain to get help from a doctor or physio ?


    (46:50)   Thoughts on the statement - ' Rest is not an effective strategy for managing pain ' 


    (49:20)   Thoughts on the statement - ' Your pain is due to something you did wrong in the past '


    (50:42)   Thoughts on the statement - ' You should back off if you aren't confident with the weight on the bar ' 


    (55:00)   On having a mentor and how it has helped you  


    (57:40)   Do you provide mentorship ?


    Follow us on Instagram

    https://instagram.com/muscle._.hypertrophy/

    https://instagram.com/evolution__iron/

    1 hr
  • Fitness and Nutrition Q/A

    In this episode (Fitness and Nutrition Q/A) we answer some doubts of our followers in Tamil .

    These are the hints of questions we answered (in no specific order) 

    1.Fasting / Calorie restriction?

    2.Does any activity which increases heart rate lead to weight loss ? 

    3.Can someone have high muscle mass by only eating chapati ?! 

    4.Can vegans get 160 g protein without supplements ? 

    5.Is it okay to do workouts at home ? 

    6.Fat loss for beginners 

    7.Is a check up necessary before taking supplements?

    8.Warm up sets -- How to do ?

    9.Can you build muscle at same bodyweight ?

    10.Single (or) Double hand shoulder press ?

    11.Am I eating more processed food ? 

    12.Skimmed milk powder vs Natural cow milk 

    13.Is it okay to have majority of calories during night? 

    14.Bloating - what can we do ?

    15.Genetics - Shape of muscle ? 

    16.Training after recovering from corona ?

    17.Early fatigue of right arm during exercise - what may be the reason ?


    Follow us on Instagram

    https://instagram.com/muscle._.hypertrophy/

    https://instagram.com/evolution__iron/

    57 min
  • A DOCTORS PERSPECTIVE TOWARDS FITNESS AND NUTRITION

    In this episode 4 (A DOCTORS PERSPECTIVE TOWARDS FITNESS AND NUTRITION ) we invite Arun Kumar , an MBBS student to discuss about the doubts we often come across on our journey towards fitness and being healthy ,such as whether to eat broilers or not , Is Hernia due to lifting weights ? , Training after covid19 infection , Gynecomastia , Is there a Solution for loose skin ? and much more in Tamil . 


    Follow us on Instagram

    https://instagram.com/muscle._.hypertrophy/

    https://instagram.com/evolution__iron/

    1 hr 14 min

About Evolution Iron Podcast

From the publisher's feed

A Tamil podcast in which we explore topics in the Fitness and Nutrition realm .