Health and Me

Tanya Dutt

This One Proven Strategy Can Help You Lose Fat And Gain Muscle Simultaneously

As we enter the new year, most of us are making big fitness goals in terms of changing our bodies, which is either to lose weight or gain muscle. These two are often seen as conflicting goals, but there is a very effective strategy that allows you to achieve both at the same time: <span>body recomposition</span>. This process involves changing your body's fat-to-muscle ratio by losing fat and building lean muscle. Though it may seem complex, with the right approach, body recomposition can yield sustainable results and a transformative physique.

Body recomposition is not like traditional weight loss and muscle gain approaches. While typical weight loss plans focus solely on reducing body fat, and muscle-building programs push for a caloric surplus to gain muscle, body recomposition requires a more intricate balance. It's about reducing body fat while simultaneously building muscle. It's not about shedding weight rapidly or gaining significant muscle mass within a short period. 

Rather, it's about slow, progressive changes to your body composition over time. It calls for careful planning and dedication along with the right balance of exercise and nutrition.

Body recomposition is the adjustment process of shifting your body's composition by shedding body fat and building up muscle mass. This is different from the "<a href="https://www.healthandme.com/health-wellness/mens-health-what-is-bulking-how-to-do-it-properly-article-151072365" data-type="tilCustomLink" target="_blank">bulking and cutting</a>" methods that consist of extreme phases of calorie surplus in bulking and extreme <span>calorie deficit</span> in cutting. <a href="https://pubmed.ncbi.nlm.nih.gov/23890352/" data-type="tilCustomLink" target="_blank" rel="noopener nofollow noreferrer" rel= "noopener nofollow noreferrer" target= "_blank">Body recomposition </a>is not about losing weight but merely shifting the ratio between muscle and fat in the body.

One thing you need to get is that muscle is denser than fat. So, although you might gain weight while body recomposing, the transformation will be in terms of lean muscles rather than fats, and therefore, your body will become firmer and leaner. Eventually, you may feel that your body is more chiseled, clothes fit you differently, and you might even drop your body fat percentage even when your weight does not change.

The challenge of body recomposition is that it requires you to do two seemingly contradictory things at once: burn fat and build muscle. <a href="https://www.healthandme.com/nutrition/one-meal-two-goals-secret-to-losing-or-gaining-weight-with-same-ingredients-article-151132708" data-type="tilCustomLink" target="_blank">Fat loss</a> requires a caloric deficit, meaning you must consume fewer calories than you burn. On the other hand, muscle growth requires a caloric surplus, where you consume more calories than you burn. Finding the right balance of these two things is critical for success, and it's not a quick fix—it's a long-term, sustainable process.

<h2>Key Components of Body Recomposition</h2>

Three critical elements are needed to achieve successful body recomposition: cardiovascular exercise, <span>resistance training</span>, and proper nutrition.

<h4>1. Cardiovascular Exercise for <span rel="noindex">Fat Loss</span></h4>

To shed body fat, cardiovascular exercises like running, cycling, or <a href="https://www.healthandme.com/health-wellness/why-swimming-in-still-water-isnt-safe-for-you-article-151046839" data-type="tilCustomLink" target="_blank">swimming</a> can help burn calories and improve heart health. Cardiovascular exercise increases your total calorie expenditure and is essential for creating the caloric deficit necessary for fat loss. However, relying solely on cardio isn’t enough; combining it with resistance training will accelerate fat loss and preserve muscle mass.

<h4>2. Strength Training to Build Muscle</h4>

The cornerstone of body recomposition is strength or resistance training. Weightlifting, bodyweight exercises, and resistance band work challenge your muscles and stimulate muscle growth. Strength training is essential because muscle mass increases your metabolism, leading to more <a href="https://www.healthandme.com/nutrition/7-genius-hacks-to-lose-weight-and-feel-full-without-starving-yourself-article-151125749" data-type="tilCustomLink" target="_blank">calories</a> burned even at rest. It also ensures that the weight you’re losing is fat, not muscle.

<h4>3. Finding the Right Caloric Balance</h4>

Body recomposition is highly dependent on diet. The goal is to maintain a calorie balance that allows for fat loss while providing enough nutrients to build muscle. This can be achieved through calorie cycling, where you adjust your calorie intake based on your workout schedule.

<strong>Also Read: <a href="https://www.healthandme.com/health-wellness/still-struggling-to-lose-weight-after-ditching-junk-food-5-reasons-why-article-151124868" data-type="tilCustomLink" target="_blank">Still Struggling To Lose Weight After Ditching Junk Food? 5 Reasons Why</a></strong>

In order to burn fats, you must have a lesser intake of calories compared to what your body consumes. But do it in a progressive manner with the consumption of healthy foodstuffs in order not to lose muscle. Eat lean proteins, healthy fats, and whole foods, as these contain nutrients with less calorie content. Cardio exercises are always complemented by a proper diet in the process of burning fats.

To acquire muscle mass, you must consume more calories than you burn. However, this surplus should be minor because high calorie consumption leads to fat accumulation. Maintain your intake of protein, which is the major macronutrient responsible for muscle growth. Higher protein intake, especially together with resistance training, can help in avoiding lean body mass loss while aiding in their growth.

Calorie cycling is an effective method for balancing fat loss and muscle gain. During your strength training days, consume a slight caloric surplus of 5% to 15% above your maintenance calories. This provides the energy required by your body to repair and grow muscles. On rest days or light workout days, you would consume fewer calories, approximately 5% to 10% below your maintenance level. This enables your body to focus on losing fats.

Protein works as a key to concurrently lose fat and gain muscle tissue. In a caloric deficit, sufficient protein intake helps in retaining the muscle mass and still losing fat. In the bulk phases, while you are building muscles, protein intake facilitates repair and enlargement of the muscles. Take 1.6 to 2.2 grams of protein per kilogram of <a href="https://www.healthandme.com/health-wellness/warning-this-body-type-may-be-a-red-flag-for-colorectal-cancer-diabetes-and-heart-attack-article-151125375" data-type="tilCustomLink" target="_blank">body weight</a>, depending on your fitness level and goals.

Body recomposition is a gradual process that requires consistency. Unlike fad diets or extreme workout plans, this approach involves making long-term, sustainable changes to your lifestyle. It’s important to stick to your <a href="https://www.healthandme.com/fitness/full-body-workouts-for-natural-gains-without-steroids-article-151104117" data-type="tilCustomLink" target="_blank">strength training </a>routines, maintain a balanced diet, and adjust your calorie intake to support your goals. Over time, this consistency will lead to significant changes in your body composition, even if the scale doesn’t move drastically.

<h2>Workout Routine for Body Recomposition You Can Follow</h2>

<h4>Day 1: Full Body Strength Training</h4>

<ul><li>Squats: 3 sets of 8-10 reps</li><li>Push-ups: 3 sets of 10-12 reps</li><li>Deadlifts: 3 sets of 8 reps</li><li>Dumbbell Rows: 3 sets of 10 reps</li><li>Planks: 3 sets of 30 seconds</li></ul>

<h4>Day 2: Cardio &amp; Active Recovery</h4>

<ul><li>30 minutes of moderate-intensity cycling or brisk walking</li><li>Flexibility by stretching or yoga</li></ul>

<ul><li>Bench Press: 4 sets of 6-8 reps</li><li>Dumbbell Shoulder Press: 3 sets of 8-10 reps</li><li>Pull-ups: 3 sets of 5-8 reps</li><li>Tricep Dips: 3 sets of 10-12 reps</li></ul>

<ul><li>Lunges: 3 sets of 10 reps per leg</li><li>Leg Press: 4 sets of 8-10 reps</li><li>Glute Bridges: 3 sets of 12 reps</li><li>Calf Raises: 3 sets of 15 reps</li></ul>

<ul><li>30 minutes of HIIT or running</li><li>Russian Twists: 3 sets of 20 reps</li><li>Bicycle Crunches: 3 sets of 20 reps</li></ul>

<em>Regional, but not total, body composition changes in overweight and obese adults consuming a higher protein, energy-restricted diet are sex specific. Nutr Res. 2013</em>

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As we enter the new year, most of us are making big fitness goals in terms of changing our bodies, which is either to lose weight or gain muscle. These two are often seen as conflicting goals, but there is a very effective strategy that allows you to achieve both at the same time: body recomposition. This process involves changing your body's fat-to-muscle ratio by losing fat and building lean muscle. Though it may seem complex, with the right approach, body recomposition can yield sustainable results and a transformative physique.Body recomposition is not like traditional weight loss and muscle gain approaches. While typical weight loss plans focus solely on reducing body fat, and muscle-building programs push for a caloric surplus to gain muscle, body recomposition requires a more intricate balance. It's about reducing body fat while simultaneously building muscle. It's not about shedding weight rapidly or gaining significant muscle mass within a short period. Rather, it's about slow, progressive changes to your body composition over time. It calls for careful planning and dedication along with the right balance of exercise and nutrition.What is Body Recomposition?Body recomposition is the adjustment process of shifting your body's composition by shedding body fat and building up muscle mass. This is different from the "bulking and cutting" methods that consist of extreme phases of calorie surplus in bulking and extreme calorie deficit in cutting. Body recomposition is not about losing weight but merely shifting the ratio between muscle and fat in the body.One thing you need to get is that muscle is denser than fat. So, although you might gain weight while body recomposing, the transformation will be in terms of lean muscles rather than fats, and therefore, your body will become firmer and leaner. Eventually, you may feel that your body is more chiseled, clothes fit you differently, and you might even drop your body fat percentage even when your weight does not change.The challenge of body recomposition is that it requires you to do two seemingly contradictory things at once: burn fat and build muscle. Fat loss requires a caloric deficit, meaning you must consume fewer calories than you burn. On the other hand, muscle growth requires a caloric surplus, where you consume more calories than you burn. Finding the right balance of these two things is critical for success, and it's not a quick fix—it's a long-term, sustainable process.Key Components of Body RecompositionThree critical elements are needed to achieve successful body recomposition: cardiovascular exercise, resistance training, and proper nutrition.1. Cardiovascular Exercise for Fat LossTo shed body fat, cardiovascular exercises like running, cycling, or swimming can help burn calories and improve heart health. Cardiovascular exercise increases your total calorie expenditure and is essential for creating the caloric deficit necessary for fat loss. However, relying solely on cardio isn’t enough; combining it with resistance training will accelerate fat loss and preserve muscle mass.2. Strength Training to Build MuscleThe cornerstone of body recomposition is strength or resistance training. Weightlifting, bodyweight exercises, and resistance band work challenge your muscles and stimulate muscle growth. Strength training is essential because muscle mass increases your metabolism, leading to more calories burned even at rest. It also ensures that the weight you’re losing is fat, not muscle.3. Finding the Right Caloric BalanceBody recomposition is highly dependent on diet. The goal is to maintain a calorie balance that allows for fat loss while providing enough nutrients to build muscle. This can be achieved through calorie cycling, where you adjust your calorie intake based on your workout schedule.Also Read: Still Struggling To Lose Weight After Ditching Junk Food? 5 Reasons WhyThe 3Cs of Body Composition  Caloric DeficitIn order to burn fats, you must have a lesser intake of calories compared to what your body consumes. But do it in a progressive manner with the consumption of healthy foodstuffs in order not to lose muscle. Eat lean proteins, healthy fats, and whole foods, as these contain nutrients with less calorie content. Cardio exercises are always complemented by a proper diet in the process of burning fats.Caloric SurplusTo acquire muscle mass, you must consume more calories than you burn. However, this surplus should be minor because high calorie consumption leads to fat accumulation. Maintain your intake of protein, which is the major macronutrient responsible for muscle growth. Higher protein intake, especially together with resistance training, can help in avoiding lean body mass loss while aiding in their growth.Calorie CyclingCalorie cycling is an effective method for balancing fat loss and muscle gain. During your strength training days, consume a slight caloric surplus of 5% to 15% above your maintenance calories. This provides the energy required by your body to repair and grow muscles. On rest days or light workout days, you would consume fewer calories, approximately 5% to 10% below your maintenance level. This enables your body to focus on losing fats.Protein works as a key to concurrently lose fat and gain muscle tissue. In a caloric deficit, sufficient protein intake helps in retaining the muscle mass and still losing fat. In the bulk phases, while you are building muscles, protein intake facilitates repair and enlargement of the muscles. Take 1.6 to 2.2 grams of protein per kilogram of body weight, depending on your fitness level and goals.What is Consistency Important?Body recomposition is a gradual process that requires consistency. Unlike fad diets or extreme workout plans, this approach involves making long-term, sustainable changes to your lifestyle. It’s important to stick to your strength training routines, maintain a balanced diet, and adjust your calorie intake to support your goals. Over time, this consistency will lead to significant changes in your body composition, even if the scale doesn’t move drastically.Workout Routine for Body Recomposition You Can FollowDay 1: Full Body Strength TrainingSquats: 3 sets of 8-10 repsPush-ups: 3 sets of 10-12 repsDeadlifts: 3 sets of 8 repsDumbbell Rows: 3 sets of 10 repsPlanks: 3 sets of 30 secondsDay 2: Cardio & Active Recovery30 minutes of moderate-intensity cycling or brisk walkingFlexibility by stretching or yogaDay 3: Upper Body StrengthBench Press: 4 sets of 6-8 repsDumbbell Shoulder Press: 3 sets of 8-10 repsPull-ups: 3 sets of 5-8 repsTricep Dips: 3 sets of 10-12 repsDay 4: Lower Body StrengthLunges: 3 sets of 10 reps per legLeg Press: 4 sets of 8-10 repsGlute Bridges: 3 sets of 12 repsCalf Raises: 3 sets of 15 repsDay 5: Cardio & Core30 minutes of HIIT or runningRussian Twists: 3 sets of 20 repsBicycle Crunches: 3 sets of 20 repsRegional, but not total, body composition changes in overweight and obese adults consuming a higher protein, energy-restricted diet are sex specific. Nutr Res. 2013

this one proven strategy can help you lose fat and gain muscle simultaneously

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With longer days and sunnier skies, summer is the perfect time to take your workout outdoors. Activities like walking, running, hiking, and cycling not only boost physical <span>fitness</span> but also offer mental health benefits thanks to fresh air and natural surroundings. But as temperatures rise, so do the risks of injuries and heat-related issues. Whether you're just starting a routine or stepping up your fitness game, taking a few precautions can make your summer workouts safer and more effective.

<h4>Aim for Consistency Over Intensity</h4>

Health guidelines from the World Health Organization (WHO) and the Center for Disease Control and Prevention (CDC) recommend at least 150 minutes of moderate-intensity aerobic activity per week, such as <span>brisk walking</span>, or 75 minutes of vigorous activity like running. Breaking this into manageable sessions — say, 30 minutes five times a week — can help improve cardiovascular health, support weight management, and enhance overall well-being.

However, jumping into intense workouts after a period of inactivity can backfire. Sudden changes in exercise habits often lead to soreness, injury, and burnout. Sports medicine experts advise starting slow and steady. Begin with a 15-minute daily walk and increase duration or intensity by no more than 10% per week. This gradual build-up helps your muscles, tendons, and joints adapt to new demands.

<h4>Don’t Skip Foot and Ankle Prep</h4>

Many outdoor exercisers underestimate how much stress is placed on the feet and ankles — especially on uneven terrain. Overuse injuries like plantar fasciitis, Achilles tendonitis, and shin splints are common during summer, when people return to outdoor running or hiking after a break.

Simple stretches can reduce the risk of these injuries. A towel stretch, where you sit with your legs extended and pull your toes toward you using a towel or resistance band, can improve flexibility in your calves, heels, and arches. Repeat this two to three times a day, especially before and after workouts.

There’s no universal “best” shoe for walking or running. The right pair depends on your foot shape, arch type, gait, and the terrain you’re on. Comfort is key. Shoes should offer good arch support, shock absorption, and a snug — not tight — fit. If you’re not sure what suits you, visit a store that specializes in running or hiking gear for a gait analysis or professional fitting.

If you’re sharing roads or trails with vehicles or cyclists, being visible is non-negotiable. Wear bright, reflective clothing — especially in low light. Neon colors like yellow, green, and orange stand out during the day, while reflective vests, shoe strips, or LED bands can increase visibility at night. Always walk or run against traffic so you can see what’s coming.

<span>Outdoor exercise</span> brings you closer to nature — but that also means unpredictable surfaces, tree roots, loose gravel, or broken sidewalks. Experts recommend scanning 15–20 feet ahead while walking or running to spot potential hazards. If you notice something tricky approaching, slow down, focus on your footing, and proceed with caution to avoid sprains or falls.

If you prefer solo hikes or runs, always tell someone your route and estimated return time. In case of injury or getting lost, this information could be critical. Carry a fully charged phone, and consider using GPS tracking apps or wearable fitness devices that share your location in real-time. If you do get injured and need to move, try hopping or using a stick as a crutch to reach help.

Post-exercise soreness is normal, especially when trying a new route or increasing your activity. But pain that lingers for more than a few days, or feels sharp and localized, may need medical attention. A good rule of thumb: If your pain is above a 3 out of 10, or you notice swelling, limping, or limited range of motion, consult a healthcare provider. Applying ice, taking rest days, and using over-the-counter pain relievers may help with minor aches.

<h4>Science-Backed Benefits of Outdoor Exercise</h4>

Studies have shown that green exercise — physical activity performed in natural environments — enhances mood and reduces anxiety more than indoor workouts. Research published in Environmental Science &amp; Technology found that just five minutes of activity in nature improves self-esteem and mood. Being outdoors also increases vitamin D exposure, which supports bone health and immunity.

fitness

seasonal health

summer fitness regime

outdoor exercise

brisk walking

muscle tension

With longer days and sunnier skies, summer is the perfect time to take your workout outdoors. Activities like walking, running, hiking, and cycling not only boost physical fitness but also offer mental health benefits thanks to fresh air and natural surroundings. But as temperatures rise, so do the risks of injuries and heat-related issues. Whether you're just starting a routine or stepping up your fitness game, taking a few precautions can make your summer workouts safer and more effective.Aim for Consistency Over IntensityHealth guidelines from the World Health Organization (WHO) and the Center for Disease Control and Prevention (CDC) recommend at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, or 75 minutes of vigorous activity like running. Breaking this into manageable sessions — say, 30 minutes five times a week — can help improve cardiovascular health, support weight management, and enhance overall well-being.However, jumping into intense workouts after a period of inactivity can backfire. Sudden changes in exercise habits often lead to soreness, injury, and burnout. Sports medicine experts advise starting slow and steady. Begin with a 15-minute daily walk and increase duration or intensity by no more than 10% per week. This gradual build-up helps your muscles, tendons, and joints adapt to new demands.Don’t Skip Foot and Ankle PrepMany outdoor exercisers underestimate how much stress is placed on the feet and ankles — especially on uneven terrain. Overuse injuries like plantar fasciitis, Achilles tendonitis, and shin splints are common during summer, when people return to outdoor running or hiking after a break.Simple stretches can reduce the risk of these injuries. A towel stretch, where you sit with your legs extended and pull your toes toward you using a towel or resistance band, can improve flexibility in your calves, heels, and arches. Repeat this two to three times a day, especially before and after workouts.Choose the Right FootwearThere’s no universal “best” shoe for walking or running. The right pair depends on your foot shape, arch type, gait, and the terrain you’re on. Comfort is key. Shoes should offer good arch support, shock absorption, and a snug — not tight — fit. If you’re not sure what suits you, visit a store that specializes in running or hiking gear for a gait analysis or professional fitting.Visibility Can Be a LifesaverIf you’re sharing roads or trails with vehicles or cyclists, being visible is non-negotiable. Wear bright, reflective clothing — especially in low light. Neon colors like yellow, green, and orange stand out during the day, while reflective vests, shoe strips, or LED bands can increase visibility at night. Always walk or run against traffic so you can see what’s coming.Be Mindful of Your SurroundingsOutdoor exercise brings you closer to nature — but that also means unpredictable surfaces, tree roots, loose gravel, or broken sidewalks. Experts recommend scanning 15–20 feet ahead while walking or running to spot potential hazards. If you notice something tricky approaching, slow down, focus on your footing, and proceed with caution to avoid sprains or falls.Don’t Go Off the Grid AloneIf you prefer solo hikes or runs, always tell someone your route and estimated return time. In case of injury or getting lost, this information could be critical. Carry a fully charged phone, and consider using GPS tracking apps or wearable fitness devices that share your location in real-time. If you do get injured and need to move, try hopping or using a stick as a crutch to reach help.Listen to Your BodyPost-exercise soreness is normal, especially when trying a new route or increasing your activity. But pain that lingers for more than a few days, or feels sharp and localized, may need medical attention. A good rule of thumb: If your pain is above a 3 out of 10, or you notice swelling, limping, or limited range of motion, consult a healthcare provider. Applying ice, taking rest days, and using over-the-counter pain relievers may help with minor aches.Science-Backed Benefits of Outdoor ExerciseStudies have shown that green exercise — physical activity performed in natural environments — enhances mood and reduces anxiety more than indoor workouts. Research published in Environmental Science & Technology found that just five minutes of activity in nature improves self-esteem and mood. Being outdoors also increases vitamin D exposure, which supports bone health and immunity.

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'Grateful For Second Life', Says Ankur Warikoo As He Shares His Fitness Journey With His Followers

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This Superfit Dance Teacher Became Prediabetic At 66; Two Simple Changes That Helped Him Reverse The 'Obese' Condition

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A diagnosis that changed everything. It started with a note—just two words, hastily scribbled on a prescription slip: “Stop walking.” For most, this would mark a full stop. 

For <span>Ankur Warikoo</span>, entrepreneur and content creator, it became a comma—a pause that would eventually lead to a new chapter. In 2012, at the age of 33, Warikoo was diagnosed with Avascular Necrosis, a rare condition in which the hip bone begins to die due to poor blood supply. There was no accident, no clear cause. He fell into the 10% of patients for whom the disease seems to strike without warning.

Life, quite literally, came to a standstill. He was bedridden for three months, followed by five months of crutches. Though he regained the ability to walk, he couldn't shake the feeling that something inside him had changed permanently. It wasn't just about the physical toll—it was the emotional stillness, the inertia of purpose, that took the heaviest toll. Warikoo later admitted that it felt as if life had pressed pause.

<h4>A Marathon That Didn’t Move the Mind</h4>

When he finally got back on his feet, he set his sights on an ambitious goal: running a marathon. Over ten months, he trained hard, pushing his body through discomfort and doubt. He completed the marathon, crossing the finish line with pride—but not the triumph he expected.

“I thought I would feel great about it,” he said later. “But I felt the opposite. I felt I had cheated.”

He had run just 14 km before race day. He believed he could have completed 21 km on any given day without the marathon preparation. This victory felt hollow, not because it lacked effort, but because it lacked a deeper purpose. And so, he asked himself a question: What would truly test my limits, every single day?

<h4>The Six-Pack Dream That Transformed a Life</h4>

The answer came in the form of an unlikely goal—six-pack abs. At first glance, it may have seemed like a vanity project. But for Warikoo, it was anything but. At 26% body fat, he knew this wouldn’t be an easy transformation. It wasn’t a New Year’s resolution or a 30-day challenge. It was about radical discipline.

He began rewiring his life from the inside out. Sleep, food, workouts—every aspect of his lifestyle was examined and rebuilt. Over time, he brought his body fat down to below 10%, watching his abs emerge not just as a marker of <span>fitness</span>, but as a badge of endurance. For Warikoo, each muscle told a story—of pain, of persistence, and of reclaiming agency over his own life.

In 2024, at the age of 44, Warikoo took on the same challenge again. This time, not because he needed to, but because he wanted to. On May 31, he revealed his latest transformation on Instagram—lean, chiseled, and stronger than ever. But the message wasn’t about the aesthetics. “I know this routine and mindset will stay with me for life,” he wrote, calling it his “second life.”

This second act wasn’t about revenge on his old self—it was about respect for his new one. It was a declaration that age is just a number, and that discipline is ageless.

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ankur warikoo

ankur warikoo fitness

A diagnosis that changed everything. It started with a note—just two words, hastily scribbled on a prescription slip: “Stop walking.” For most, this would mark a full stop. For Ankur Warikoo, entrepreneur and content creator, it became a comma—a pause that would eventually lead to a new chapter. In 2012, at the age of 33, Warikoo was diagnosed with Avascular Necrosis, a rare condition in which the hip bone begins to die due to poor blood supply. There was no accident, no clear cause. He fell into the 10% of patients for whom the disease seems to strike without warning.            View this post on Instagram            A post shared by Ankur Warikoo (@ankurwarikoo)]]>Life, quite literally, came to a standstill. He was bedridden for three months, followed by five months of crutches. Though he regained the ability to walk, he couldn't shake the feeling that something inside him had changed permanently. It wasn't just about the physical toll—it was the emotional stillness, the inertia of purpose, that took the heaviest toll. Warikoo later admitted that it felt as if life had pressed pause.A Marathon That Didn’t Move the MindWhen he finally got back on his feet, he set his sights on an ambitious goal: running a marathon. Over ten months, he trained hard, pushing his body through discomfort and doubt. He completed the marathon, crossing the finish line with pride—but not the triumph he expected.“I thought I would feel great about it,” he said later. “But I felt the opposite. I felt I had cheated.”He had run just 14 km before race day. He believed he could have completed 21 km on any given day without the marathon preparation. This victory felt hollow, not because it lacked effort, but because it lacked a deeper purpose. And so, he asked himself a question: What would truly test my limits, every single day?The Six-Pack Dream That Transformed a LifeThe answer came in the form of an unlikely goal—six-pack abs. At first glance, it may have seemed like a vanity project. But for Warikoo, it was anything but. At 26% body fat, he knew this wouldn’t be an easy transformation. It wasn’t a New Year’s resolution or a 30-day challenge. It was about radical discipline.He began rewiring his life from the inside out. Sleep, food, workouts—every aspect of his lifestyle was examined and rebuilt. Over time, he brought his body fat down to below 10%, watching his abs emerge not just as a marker of fitness, but as a badge of endurance. For Warikoo, each muscle told a story—of pain, of persistence, and of reclaiming agency over his own life.At 44, A Comeback by ChoiceIn 2024, at the age of 44, Warikoo took on the same challenge again. This time, not because he needed to, but because he wanted to. On May 31, he revealed his latest transformation on Instagram—lean, chiseled, and stronger than ever. But the message wasn’t about the aesthetics. “I know this routine and mindset will stay with me for life,” he wrote, calling it his “second life.”This second act wasn’t about revenge on his old self—it was about respect for his new one. It was a declaration that age is just a number, and that discipline is ageless.

'grateful for second life', says ankur warikoo as he shares his fitness journey with his followers

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Would you believe that the way you sit and stand from the floor using only your legs might determine how long you might live? That's what a recent study in the European Journal of Preventive Cardiology predicts. While <span>longevity</span> tests for many involve complicated diagnostics or lengthy lab work, this low-aerobic test is deceptively simple yet potentially a powerful indicator of your overall health and future likelihood of death, particularly of heart-related causes.

<h2>What is the Sitting-Rising Test (SRT)?</h2>

The Sitting-Rising Test (SRT) sounds easy, sit down on the ground and stand up again, with the minimum amount of help from your hands, knees, or other appendages. But doing it successfully involves a subtle mix of balance, muscle power, flexibility, and coordination—each of which is important for healthy aging.

The participants begin in a standing position and are asked to sit cross-legged on the floor and then stand up. Points are lost each time a hand, elbow, knee, or any other part of the body is used for support. Losing balance or not being steady costs half a point. The test has a maximum score of 10 points.

<h2>How the Test Connects to Longevity?</h2>

Researchers from the Exercise Medicine Clinic in Rio de Janeiro tested 4,282 adults between 46 and 75 years of age over a 12-year duration. A majority were male, and all were given a baseline health assessment prior to being invited to respond to the SRT.

The findings were striking. Patients who scored lower on the test—0 to 4 points—had six times higher mortality from cardiovascular causes than those who scored a score of 10. Fifty percent of those with a score of zero had died within 12 years, compared with only 4% of those with a score of 10.

Notably, for each one-point lower SRT score, there was a 31% increased risk of cardiovascular disease or other natural cause death, such as cancer. In participants with an established diagnosis of coronary artery disease, death risk was three times greater if they had a low SRT score.

Cardiovascular fitness has long been associated with aerobic capacity, like VO₂ max and endurance. But according to Dr. Claudio Gil Araújo, lead author on the study, other areas of fitness—muscle strength, flexibility, balance, and body composition—are just as vital in aging well.

The SRT is unique because it simultaneously measures all these components. Unlike isolated balance or grip strength tests, the SRT reflects full-body coordination and muscular control, serving as a proxy for overall physical health.

"Although this test doesn't always specifically forecast how many years a person has left," states Dr. Araújo, "a higher score is plainly linked with a lower risk of death, so it's a useful, cost-effective test of functional fitness."

The SRT is part of a increasing arsenal of functional tests that have been found to be predictive of longevity. Research in 2022 discovered that individuals who were not able to stand on one foot for 10 seconds had almost twice the risk of dying over the next decade.

<strong>Six-minute walk test</strong>: Tests cardiovascular endurance by monitoring how far an individual can walk in six minutes.

<strong>Sit-to-stand test</strong>: Measures lower body strength and balance by recording the number of times a person can stand up from a sitting position within 30 seconds.

<h2>How Muscle and Flexibility Affect Longevity?</h2>

Why is the capacity to stand alone significant? Scientists think it has to do with a number of physiological mechanisms. Proper muscle strength and flexibility are linked to lower blood pressure, lower inflammation, healthier resting heart rate, and healthier insulin sensitivity. These combined factors decrease the risk of chronic disease, including diabetes, heart disease, and even cognitive impairment.

Before you go ahead and test the SRT, precautions need to be taken. According to Dr. Araújo, follow these:

<ul><li>Only take the test if you do not have any joint pain or mobility problems.</li><li>Utilize a soft pad or mat on a non-slippery area.</li><li>Have someone around to help or support you if necessary.</li><li>Wear loose clothing and remove shoes and socks.</li></ul>

To do it at home: Stand with one leg crossed over the other and lower yourself to the ground without holding onto anything or using knees. Then come back up in the same manner. Count your score on how many parts of your body you needed to use for support.

Like all research, this study has its limitations. All participants were recruited from a private clinic in Brazil, raising questions about generalizability across different ethnicities, economic groups, and healthcare systems. The researchers also lacked data on smoking status—an important variable in cardiovascular and cancer-related deaths.

Nevertheless, the consequences are significant. The research confirms the increasing realization that healthy aging is not only about appearance, but about preserving the type of whole-body functionality that allows individuals to be active and independent well into old age.

The SRT points to a crucial truth about health and well-being: lifespan and healthspan are not identical. Although most individuals desire to live longer, the aspiration should be to live healthier, with autonomy, mobility, and energy.

This 10-second test won't substitute annual check-ups or diagnostic tests, but it provides a shocking glimpse into how your body is aging and what you might need to improve.

Your SRT score is not set in stone. You can increase flexibility, balance, and muscle tone with strength training, yoga, Pilates, tai chi, and mobility exercises, all of which can lead to a better score—and maybe a longer, healthier lifespan.

Next time you're wondering about your long-term health, skip the palm reader and try this scientifically-proven test. It might only take a few seconds, but what you learn could last a lifetime.

longevity

sitting rising test

longevity predictor

balance test lifespan

simple longevity test

cardiovascular death risk

how to live longer

fitness and mortality

Would you believe that the way you sit and stand from the floor using only your legs might determine how long you might live? That's what a recent study in the European Journal of Preventive Cardiology predicts. While longevity tests for many involve complicated diagnostics or lengthy lab work, this low-aerobic test is deceptively simple yet potentially a powerful indicator of your overall health and future likelihood of death, particularly of heart-related causes.What is the Sitting-Rising Test (SRT)?The Sitting-Rising Test (SRT) sounds easy, sit down on the ground and stand up again, with the minimum amount of help from your hands, knees, or other appendages. But doing it successfully involves a subtle mix of balance, muscle power, flexibility, and coordination—each of which is important for healthy aging.The participants begin in a standing position and are asked to sit cross-legged on the floor and then stand up. Points are lost each time a hand, elbow, knee, or any other part of the body is used for support. Losing balance or not being steady costs half a point. The test has a maximum score of 10 points.How the Test Connects to Longevity?Researchers from the Exercise Medicine Clinic in Rio de Janeiro tested 4,282 adults between 46 and 75 years of age over a 12-year duration. A majority were male, and all were given a baseline health assessment prior to being invited to respond to the SRT.The findings were striking. Patients who scored lower on the test—0 to 4 points—had six times higher mortality from cardiovascular causes than those who scored a score of 10. Fifty percent of those with a score of zero had died within 12 years, compared with only 4% of those with a score of 10.Notably, for each one-point lower SRT score, there was a 31% increased risk of cardiovascular disease or other natural cause death, such as cancer. In participants with an established diagnosis of coronary artery disease, death risk was three times greater if they had a low SRT score.Cardiovascular fitness has long been associated with aerobic capacity, like VO₂ max and endurance. But according to Dr. Claudio Gil Araújo, lead author on the study, other areas of fitness—muscle strength, flexibility, balance, and body composition—are just as vital in aging well.The SRT is unique because it simultaneously measures all these components. Unlike isolated balance or grip strength tests, the SRT reflects full-body coordination and muscular control, serving as a proxy for overall physical health."Although this test doesn't always specifically forecast how many years a person has left," states Dr. Araújo, "a higher score is plainly linked with a lower risk of death, so it's a useful, cost-effective test of functional fitness."The SRT is part of a increasing arsenal of functional tests that have been found to be predictive of longevity. Research in 2022 discovered that individuals who were not able to stand on one foot for 10 seconds had almost twice the risk of dying over the next decade.Other trendy evaluations are:Six-minute walk test: Tests cardiovascular endurance by monitoring how far an individual can walk in six minutes.Sit-to-stand test: Measures lower body strength and balance by recording the number of times a person can stand up from a sitting position within 30 seconds.How Muscle and Flexibility Affect Longevity?Why is the capacity to stand alone significant? Scientists think it has to do with a number of physiological mechanisms. Proper muscle strength and flexibility are linked to lower blood pressure, lower inflammation, healthier resting heart rate, and healthier insulin sensitivity. These combined factors decrease the risk of chronic disease, including diabetes, heart disease, and even cognitive impairment.Before you go ahead and test the SRT, precautions need to be taken. According to Dr. Araújo, follow these:Only take the test if you do not have any joint pain or mobility problems.Utilize a soft pad or mat on a non-slippery area.Have someone around to help or support you if necessary.Wear loose clothing and remove shoes and socks.To do it at home: Stand with one leg crossed over the other and lower yourself to the ground without holding onto anything or using knees. Then come back up in the same manner. Count your score on how many parts of your body you needed to use for support.Like all research, this study has its limitations. All participants were recruited from a private clinic in Brazil, raising questions about generalizability across different ethnicities, economic groups, and healthcare systems. The researchers also lacked data on smoking status—an important variable in cardiovascular and cancer-related deaths.Nevertheless, the consequences are significant. The research confirms the increasing realization that healthy aging is not only about appearance, but about preserving the type of whole-body functionality that allows individuals to be active and independent well into old age.The SRT points to a crucial truth about health and well-being: lifespan and healthspan are not identical. Although most individuals desire to live longer, the aspiration should be to live healthier, with autonomy, mobility, and energy.This 10-second test won't substitute annual check-ups or diagnostic tests, but it provides a shocking glimpse into how your body is aging and what you might need to improve.Your SRT score is not set in stone. You can increase flexibility, balance, and muscle tone with strength training, yoga, Pilates, tai chi, and mobility exercises, all of which can lead to a better score—and maybe a longer, healthier lifespan.Next time you're wondering about your long-term health, skip the palm reader and try this scientifically-proven test. It might only take a few seconds, but what you learn could last a lifetime.

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