Zareer Patell Blackbelt Fitness / Personal Trainer & Fitness Columnist

15/08/2025

Why wait for the Wakeup Call..!

Remember the Covid-19 lockdown of March 2020? At that time, it felt like a locked-in su***de.

We saw articles galore on how to not gain weight during that phase. Anxiety, uncertainty in public health, sitting at home, and the easy access to stocked food were some of the many reasons that we turned up with a few kilos on the heavier side – and for most of us, we have also inadvertently raised our body’s fat set-point doing so.

Workout Cry

Back then, the medical professionals constantly reminded us that our body’s immunity remained a key factor in fighting the virus, and we all must eat healthy, have adequate sleep, & start exercising to boost our own resistance.

Whether it’s a virus or a toxic chemical which is poisoning our cells, or even bacteria for that matter, which is playing havoc, to name a few… finally, it’s all about how capable our body’s own immuno-defensive mechanism is at warding off most of the harmful effects.

The tragedy is: why should we always wait for a wakeup call to get jolted out of our sedentary life-style? Sadly, even the contemporary & metabolic diseases that we already know and suffer from don’t seem to alarm us enough.

But for those very few who have realized the benefits of a fit and healthy life-style early in life – will indeed continue to lead a healthier and a happier life.

Zareer Patell - Black Belt, Personal Trainer, Wellness Columnist, & Consultant on Call (since 1972).

13/08/2025

Warning — Post-Meal Chest Pain

You’ve probably heard of this happening: someone enjoys a hearty luncheon or a lavish dinner party, feels perfectly fine, comes home… and within minutes experiences severe chest pain—or even collapses (postprandial angina).

What’s happening? After a heavy meal, your digestive system demands a surge of blood flow.

For someone with narrowed coronary arteries, this extra workload can tip the heart into an oxygen shortage—triggering chest pain, breathlessness, or, in severe cases, a heart attack.

Studies show that people who regularly experience post-meal angina often have advanced heart disease—including blockages in multiple coronary arteries.

Immediate Steps

Call for medical help and stop all activity.

Sit down, stay calm, loosen tight clothing, and avoid lying completely flat (a semi-reclined position eases breathing).

Avoid walking around “to see if it passes”—this only increases the heart’s workload.

Take Disprin 300 mg – Chew, don’t swallow whole. Rapid chewing speeds absorption and helps inhibit platelet aggregation within minutes.

Take sublingual nitroglycerin (Sorbitrate or Nitrostat) – 0.5 mg under the tongue. This relaxes coronary vessels and reduces cardiac workload, giving relief in 1–3 minutes.

If the patient collapses – Start CPR if trained.

Essentially, what you have done is:

Relieved the heart’s immediate oxygen demand

Reduced clot formation risk

Got professional help without delay

Zareer Patell

11/08/2025

Follow or not to Follow — Use Discretion

It’s no great secret that those holding power and authority expect you to follow one set of rules while they follow another. The irony? They know full well that, if the tables were turned, they probably wouldn’t comply either.

Think about the familiar advice — no sugar, go keto, eat just one meal a day (OMAD), or on the flip side, eat smaller but more frequent meals; drink three to five liters of water daily, walk for 15 to 20 minutes after every meal, sleep by 9 p.m., and even put your companion on silent mode once you get home. Easy to say, but almost impossible to follow.
The Take-Away Advice

Next time someone, or even your guru for that matter recommends a certain treatment, ask: “If you were in my place, is this what you would do?” You might be amused — or mildly shocked — by their honesty (or lack of it).

Conclusion

The saying "rules are made to be broken" is not a universal truth. There is a time and place for questioning, challenging, and even breaking them. However, when it comes to health, it's crucial to consider the potential consequences and to exercise good judgment when deciding whether or not to follow advice or break a rule.
In the end, your discretion is what defines you as smart or a reckless rule-breaker!



Zareer Patell — Black Belt, Personal Trainer and Wellness Columnist (since 1972).

10/08/2025

Sweat Equity – Keep your Cool..!

Training with weights (resistance) demands incremental strength and effort to make muscles grow in both size and power.

For this, you need a full tank of muscle glycogen to fire those muscles, maintain proper electrolyte levels (your body’s battery) for nerve function, and support neural transmission and pathways (neuroplasticity). Your diet and mental engagement also play a role in this process.

That said, it’s crucial to preserve adequate blood volume and electrolytes during workouts — especially in poorly ventilated, hot, and humid environments where excessive sweating is common.

Heat stress can drain fluid and electrolytes, leading to dehydration, imbalances, and reduced performance. Aim to train where the temperature is kept between 18°C and 25°C for optimal results.

Learn from EVs

Your body is like an EV battery — run it too hot, and performance drops, parts wear out faster, and you risk a total shutdown and lose control.

Fans and open windows are like old-school air cooling — better than nothing, but not ideal.

Modern EVs use liquid cooling for better performance — much like air-conditioned workout spaces.

So next time you’re lifting and dripping, remember — too much sweat might be draining your power, not building it.



Zareer Patell — Black Belt, Personal / Fitness Trainer & Wellness Columnist (since 1972).

06/08/2025

Multivitamins — Are they Godly?

Many believe so — after all, they support life, energy, immunity, and growth. But like all powerful tools, their value lies in how and when they’re taken.

Healthy individuals who eat a balanced, nutrient-rich diet generally do not require multivitamin and mineral supplements. These people can meet their nutritional needs — along with fiber and beneficial plant compounds that supplements simply can’t match.

Icing on the Cake

Interestingly, many people report feeling better after taking a daily multivitamin. This is often attributed to the placebo effect — which isn’t a bad thing. In fact, consider it a powerful psychological mechanism that triggers positive neurological responses and reinforces healthy behavior patterns.

A Friend in Need is a Friend Indeed

However, for the deficient or vulnerable, they can be life-changing — perhaps even miraculous. So yes, in the right context, vitamins might just deserve their godly reputation.

Older adults, pregnant and breastfeeding women, children who are picky eaters — or those with specific dietary restrictions or health conditions — and low-income or malnourished individuals with limited food access, poor diet quality, or food insecurity can benefit from these supplements.

Bottom Line

They can be valuable only when used intentionally — to correct a deficiency or to compensate for a dietary gap.
Be aware that in some cases, an overdose (like excess vitamin A or iron) may even be harmful.



Zareer Patell – Black Belt, Personal / Fitness Trainer, and Wellness Columnist (since 1972)

05/08/2025

Protein Research and Innovation

Humans have shown a deep and enduring interest in food and taste for centuries — initially driven by survival, but today shaped by culture, identity, and even obsessive sensory experience.

The food industry, ever responsive, is quick to adapt. Some players are investing significantly in advanced R&D focused on the flexitarian diet — a primarily plant-based eating style that closely mimics the protein delivery of carnivorous diets.

This is especially relevant for individuals with high protein needs, such as athletes, older adults, and those recovering from illness or injury, who may benefit from targeted medical nutrition and protein supplementation.

Leading research-driven companies are actively developing innovative plant-sourced proteins from peas, soy, seeds, pulses, and even using biomass fermentation — where microorganisms convert sugars into organic acids or microbial protein biomass.

Emerging products include dairy and plant-blend baby formulas, soy-based yoghurts, and functional beverages — all designed to support muscle health, digestion, and nutritional needs across life stages.

Research is also delving into protein-mineral interactions, hypoallergenic formulations, and sensory factors — such as taste, texture, and aroma — to improve acceptance and effectiveness.

In short, the next generation of food supplements aims to support metabolic health, muscle maintenance, and overall wellness, especially for vulnerable populations. These innovations are not just about nutrition — they represent a new frontier in food science.

Zareer Patell - Black Belt, Personal / Fitness Trainer and Wellness Columnist (since 1972).

03/08/2025

Is that the Whey to go?

Did you know the global whey protein market is projected to reach a staggering USD 14.33 billion by 2030?

Unsurprisingly, the sports and fitness segment dominates this market. Whey protein supplements are recommended routinely in gyms, fitness clubs, and even hospitals. They’re prescribed to cancer patients to fill protein intake gaps, added to baby formulas because of their similarity to breastmilk, and used in the food industry to enhance the biological value and sensory qualities of processed foods.

But what happens when whey protein is consumed in high quantities, multiple times a day, in the relentless pursuit of muscle gain?

Facts That Matter

Muscle is built with effort, rest, and food — not factory powders. The human body recognizes nature, not synthetics. Protein powders are marketed as shortcuts, but evidence shows they can lead to long-term harm — particularly to the kidneys, in vulnerable people.

Kidney Strain

A 2020 review in the Journal of the American Society of Nephrology explains how high-protein diets (whey supplements) can cause: Glomerular hyperfiltration (increased pressure on kidney filters), Proteinuria (protein leakage into urine), and accelerated kidney aging.

Bitter Truth

Studies show no significant advantage of whey protein over natural protein sources like milk or eggs, provided that the total daily protein requirement is being met.

Conclusion

Before buying into the hype, ask yourself:

“Am I building muscle — or just consuming expensive chemicals my body doesn’t even recognize as food?”

Zareer Patell

25/07/2025

Open Air – Exhilarating Green Workouts!

“To nurture a garden is to feed not just the body, but the soul.” - Alfred Austin, English poet

From a fitness and wellness perspective:

Gardening is a wonderful activity for both mind and body, also medicine and science tell us that workouts are best done in open or semi-open surroundings - a luxury many of us rarely enjoy.
So let’s be open about it. Green Fitness could very well add to your longevity, support long-term brain health, improve sleep, assist in weight and stress management, and help strengthen your muscles and bones, to name just a few benefits.

Simply put, it means working out in a natural, outdoor environment! You connect with nature, and quite literally feel the awe and vastness of the sky above while strengthening your core lying down on the ground.

I have been a strong advocate of green fitness for over fifty-three years — so get onboard with me and feel the exhilarating experience.

My personalised, first-hand training sessions go far beyond just burning calories — they’re packed with priceless training insights and diet-based recuperation strategies.

All you need is the will to start - and the right expert guidance to reach your goal!

PS: The accompanying video captures the essence of everything I’ve shared above — both in thought and in spirit.

Zareer Patell Black Belt | Personal & Fitness Trainer | Fitness Columnist (since 1972)

24/07/2025

Remedify the Consequences of Bed Rest

A step down from your fitness routine or everyday movement can trigger your physical decline — and this becomes especially true after your 50s, when vigilance becomes critical.

Many of us have seen this happen within our own families or among close friends.
The problem worsens when immobility is caused by injury — whether it’s a spinal injury from a road accident or a seemingly simple fall that results in fractures or soft tissue damage.

Middle-aged individuals, in particular, struggle more to recover from such setbacks. First, there’s the period of immobility during treatment. This is followed by compromised movement afterward. Add to that the inevitable muscle loss — and for many in this age group, already dealing with suboptimal strength and fitness levels — regaining previous levels of mobility, strength, balance, and confidence becomes a real challenge.

Let’s not forget: a fat embolism resulting from prolonged bed rest can also escalate into a serious health crisis.

Fortunately, there’s hope — provided you don’t ignore the four pillars of mobility and longevity:
Strength Training, Stability, Aerobic Fitness, & Flexibility.

In conclusion, exercise is, hands down, the most powerful tool we have to extend and enhance our quality of life — both on a daily basis & during rehabilitation.



Zareer Patell – Black Belt, Personal/Online Fitness Expert & Wellness Columnist.

23/07/2025

You Are Never Too Old to Exercise

There have been countless examples of athletes either returning to competitive levels after a layoff of ten years, or continuing to appear physically fit well into their golden years.

Retirement should be a time for rediscovering new interests in physical activity. Yet by this stage, sadly, too many of us have stagnated - becoming victims of ailments that can turn retirement into a nightmare. In other words, we may have missed the chance to safeguard our future by not pursuing a healthy lifestyle earlier on.

Research accumulated over the years points to a few common truths: proper nutrition and regular exercise, control over stress and alcohol consumption, and the avoidance of to***co are the main contributors to lasting physical and mental health.

Exercise has become the miracle drug of our times. It prevents - and can even reverse - many of the mechanisms typically associated with aging.

Today, most middle-aged people experience age-related physical decline nearly a decade earlier than our ancestors did. Their knees buckle while walking downstairs, their backs ache, medical check-ups reveal high blood pressure or cholesterol, and frequent visits to the doctor become a way of life.

But why wait for that wake-up call? It’s best to start young - but you’re never too old to begin the journey toward fitness and good health!

Zareer Patell - Black Belt, Personal / Online Fitness Trainer and Wellness Columnist (since 1972).

You are never too old to ExerciseThere have been countless examples of athletes either coming back to competitive levels after a layoff of 5 years, or those ...

04/07/2025

Beware of Middle Age Ignorance

Here’s a special reference to social newbies, who like to dabble around with running and lifting heavy weights in mid-life.

These are the guys who get easily influenced by the media hype and can be readily swayed by company around them (running companions & gym mates) and are sure to add up to the list of injuries over time.
That said, midlife isn’t the time for blind imitation - it’s the time for smarter, more informed choices.

Zareer Patell - Black Belt, fitness / Online / Personal Trainer and Fitness Columnist (since 1972)

27/06/2025

Sound Advice!

By Zareer Patell - Black Belt, Personal / Online Fitness Trainer, Wellness Columnist (since 1972).

It’s not uncommon for people to feel uncomfortable or even hurt when friends or family comment on their weight, whether it’s about being overweight or underweight. Understandably, such unsolicited advice often does more harm than good.

That’s why medical professionals are uniquely positioned to step in constructively and responsibly.

Instead of turning to the growing number of “magic pills” that are being marketed for weight loss - often before long-term risks are fully understood - doctors should take the opportunity to recommend personalized training programs tailored to each patient’s age, body type, lifestyle, and physical capacity.

Let’s be clear: simply lecturing patients about weight rarely brings lasting results. Real progress comes through physical activity, nutritional awareness, and consistent effort - not shortcuts.

So instead of just prescribing a pill, perhaps it’s time for doctors to say:

“What you really need is a qualified personal trainer who understands you.”