Science Being Helpful: South Asian Phenotype, Type 2 Muscle Fibers Aging, and Protein intake
#1-The South Asian Phenotype/ AKA, Why are So Many Indians Skinny Fat?
I posted this video on instagram about training for skinny fat indians. As predicted, it got millions of views, with half the comments finding it helpful, and half of them screaming at me accusing me of lying
Regardless, the video was predicated on real scientific data.
Its been a notable pattern for decades on the Indian subcontinent that a majority of the population naturally has lower lean body mass, slimmer skeletons, higher fat mass, and is more prone to becoming prediabetic compared to caucasians.
Basically, Indians will show the metabolic signs of "normal weight obesity" much more readily.
This has led to consideration that current BMI charts either dont apply to Indians, or they badly need to be updated and a more holistic measurement considered, like bodycomposition.
Now, are ALL Indians like this? No, they are definitely some outlier populations. Punjabis for example tend to be more muscular with larger skeletons,
but overall, the pattern is broadly seen across most of Indians ethnic groups.
What does this mean for nutrition and training?
Like I said in the video, people with this body type are not talented when it comes to absolute strength. This would apply whether you are a skinny fat indian or skinny fat white guy. Low rep training training done for sets of 5 is not going to be transformational the way you probably want.
So train with a holistic bodybuilding approach. And be very clean with your diet. Cut the excess bodyfat in the beginning, and then use maintenance calories with sufficient protein intake to build your physique over time.
This is why I wrote the Skinny Fat Manifest in the first place.
#2-Old People Should Train to Be Athletic in order to retain Type 2 Muscle Fiber (provided they train in safe fashion)
So we remember the transformation I shared a few days ago?
This gentlemen was 52, and when he sent me this picture, he also had a question
"Id like to become more athletic, what program do you suggest?"
I told him the Hercules Program
As we age, we lose Type 2 muscle fibers. These are the largest, strongest and most explosive fibers. The loss of Type 2 muscle fibers are why elderly people are significantly weaker than younger populations.
But this loss is NOT automatic. It can be prevented...by training.
What kind of training?
Heavy weights, 5-10 rep range
explosive lifts (training for power), which have an acceleration component.
Both of these are in every workout in the Hercules program
This scientific review makes this exact point. Muscle loss and type fiber loss is entirely preventable with exercise.
#3-Another Study showing High protein diets to fat loss and improved metabolic health
This one was from Thailand.
There wasnt anything novel to be inferred by the study results, it simply reinforces what we already know
-Increase protein intake and increase dietary thermogenesis, satiety, and nutrition
-Control overall macros and calories, create deficit
-Add in resistance training
=Fat loss and improved metabolic health.