Fitness has a different definition for people, while for someone it may mean being an ideal weight, for others it may be gaining muscle. And all of these have different types of exercises, diets and other lifestyle changes which will help them reach their goal in a reasonable amount of time. One thing that everyone must understand is that you cannot rush fitness, but you can maximize your ability to reach your goal quicker. Maximizing means making the most of the opportunity, for example, you have an hour to exercise every day and you wish to lose weight, to maximize your opportunity you must fit in cardio that allows you to burn calories easily like Stairmaster, running on an inclination, as well as weightlifting. And on the other hand, if you wish to gain muscle, you will focus more on weights and lifting the most you can. Muscle gain is said to be a difficult task as you are practically depending on the wear and tear of your muscles to build them bigger.

While there are many ways to gain muscle periodization has shown to have better results in the long run.

What Is Periodization?

Think of periodization as planning your workouts like a coach plans a game. Instead of just showing up and doing the same thing every time, you break your training into different stages, each with a specific goal. It's like building a house, you don't start by putting on the roof! You lay the foundation first. Periodization helps you do the same with your fitness. You might spend some time focusing on building a base level of fitness, then move on to building strength, and then maybe work on power or speed. By changing things up regularly, you keep your body guessing and avoid hitting plateaus. It's all about working smarter, not just harder.

Periodization isn't just some random idea, it's based on how our bodies work. When you exercise, your body experiences stress. It reacts to this stress in a predictable way, going through different stages. Periodization uses this knowledge to its advantage. It pushes your body just enough to make it adapt and get stronger, but not so much that it gets worn out and injured. Think of it in food terms, not too hot, not too cold, but just right. Some of the benefits of periodization include getting stronger or faster, avoiding overtraining which can actually make you weaker! preventing injuries, staying motivated because you have a plan, and seeing consistent progress over time.

Can Periodization Be Used For Other Sports?

Periodization is a discipline that can be applied in many places. Periodization isn't just for bodybuilders or athletes; it can help anyone who exercises.

It can be used for strength training, if your goal is to build muscle, periodization helps you cycle through different phases to maximize growth. It is also useful for people who are into endurance training like runners, swimmers, and cyclists use it to prepare for long events by focusing on different energy systems. For athletes in all sports use periodization to peak at the right time and avoid getting injured during training. Even in bodybuilding, where the focus is on aesthetics, periodization plays a key role in maximizing muscle growth and achieving that competition-ready physique.

Putting periodization into practice takes some planning. First, you need to know your goals. What do you want to achieve? Then, choose a periodization model that fits your goals and how much experience you have. Next, divide your training year into phases, each with a specific purpose. This might be a few weeks or a few months long. Then, adjust your training volume which depends on how much you do, intensity which is how hard you work), and exercises to match each phase.

For many working professionals, going to the gym often feels like a luxury. Their days begin early and end late—rushing for buses and metros, juggling deadlines, presentations, meetings, and endless reports.

So when they are diagnosed with conditions like diabetes or high blood pressure, the most practical and affordable option left is walking. Another common step is cutting down on sugar in tea and coffee. While these are good starting points, these may not be enough.

Calling them "most frustrating", Dr. Sudhir Kumar, Neurologist at Apollo Hospital, Hyderabad noted that such "patients are losing a battle they think they are winning".

"Every day, I see patients with obesity, Type 2 Diabetes, or hypertension who tell me: 'I walk every morning, Doctor'. 'I do all the household work.' 'I have stopped adding sugar to my tea'," said Dr Kumar, in a post on social media platform X.

He also cited these as "dangerous health misconceptions", wherein the patients feel they have done their part, but "their blood work and body composition tell a different story".

Popularly known as the Hyderabad doctor on X, the noted neurologist shared some evidence-based reality of why "walking and quitting sugar" may not be enough.

Several studies have pointed out that walking or undertaking household chores is better than a sedentary behavior. However, neither can be a "substitute for strength training", Dr. Kumar said.

Although walking can burn a few calories, "strength training builds the 'engine' that burns glucose even while you sleep".

"If you are not lifting weights or doing resistance training at least twice a week, your insulin resistance will likely persist, regardless of your step count", he said.

Speaking to HealthandMe, Dr. Manisha Arora, Director - Internal Medicine at the CK Birla Hospital, Delhi, explained that cutting sugar and walking are good first steps, but they do not solve the problem of diabetes and high blood pressure.

"Insulin resistance, inflammation, and loss of muscle all contribute to these diseases. Light walking may help, but the intensity and duration of exercise are also important," he added.

What Is Strength Training?

Strength training exercises force muscles to contract against an external force, such as body weight, dumbbells, or bands. Common examples include

• squats,
• lunges,
• step-ups,
• push-ups,
• planks.

Strength training helps

• Decrease insulin resistance
• Lower blood pressure
• Improve cognitive function
• Reduce systemic inflammation
• Protect against neurodegenerative diseases like Alzheimer’s.

Focus On Protein Leverage

Dr. Kumar further mentioned the diet trap that most people fall into, that is., cutting out sweets and sugar, while loading up the plate with carbohydrate-rich foods such as rice, roti, and poha — 80 percent — and zero protein content.

"Refined carbohydrates (even without added sugar) spike insulin similarly to sugar," he said, calling "no sugar as the bare minimum".

The doctor noted that "a protein-deficient diet can lead to muscle loss and increase hunger".

To lower blood sugar levels, the experts urged to cut down on other foods, such as

• refined carbohydrates,
• processed foods,
• low-fiber foods.

"Focus on protein leverage. Prioritize 1.2g to 1.5g of protein per kg of body weight. When you hit your protein goals, your craving for carbs naturally drops," Dr. Kumar said.

To see the real change in blood sugar and BP levels, he advised people to "add two days of resistance training (bodyweight, bands, or weights)", instead of "just walking",.

The neurologist also recommended "starting the meal with protein paneer, eggs, sprouts, lean meat, and to eat carbs last, and in smaller portions".

In addition, a diet high in protein and fiber from whole grains, fruits, and nuts can also help control blood sugar levels.

"The most successful approach to controlling blood sugar results from combining aerobic exercise with strength training, along with balanced nutrition," said Dr Arora.

We often assume that having a “normal weight” automatically means being healthy. While body weight is an important parameter, it represents only a small part of overall health. True health is far more complex than what a number on the weighing scale can convey.

Understanding The Limitations Of BMI

Body Mass Index (BMI) is widely used to classify individuals based on their weight relative to height. However, it does not differentiate between fat and muscle. As a result, someone may fall within the normal BMI range yet still have high body fat and low muscle mass, a condition known as “normal weight obesity.” Such individuals may appear healthy but remain at risk for metabolic disorders.

Why Is Body Composition Important?

Body composition analysis offers deeper insight by evaluating fat, muscle mass, and their distribution in the body. A combination of low muscle mass and excess body fat, especially around internal organs, can increase disease risk, even when overall weight appears normal.

The role of fat distribution:

All body fat is not the same. Where fat is stored matters significantly. The waist-to-height ratio is now considered a more reliable indicator than BMI, as it reflects fat distribution. A ratio above 0.5 is associated with a higher risk of conditions such as type 2 diabetes, cardiovascular diseases, and even increased mortality.

Looking beyond numbers:

Health cannot be defined by numbers alone. Factors like physical activity, nutrition, stress levels, and sleep quality play an equally critical role. Even individuals with a normal weight can experience poor metabolic health due to inadequate sleep or chronic stress.

The bigger perspective:

Good health is not just about appearance or weight, it is the result of multiple factors working together. It reflects a balance between internal processes and external lifestyle choices.

In essence, being of normal weight does not necessarily mean being healthy. To truly stay well, it is important to look beyond weight and consider the broader picture of health.

Los Angeles Lakers star Luka Doncic is set to fly to Europe to seek specialized treatment on his Grade 2 left hamstring strain, according to a media report.

Doncic suffered the injury during Thursday's 134-96 loss to the Oklahoma City Thunder.

Though Grade 2 hamstring strains typically involve a monthlong recovery process, Doncic is motivated to return to theLakers' lineup during the playoffs -- which is a shared goal for Austin Reaves, who is out because of a Grade 2 left oblique muscle injury, the basketball player’s agent Bill Duffy told ESPN.

What Is A Hamstring Strain

Hamstring muscles power a player’s acceleration. Sudden bursts of speed without adequate flexibility or strength can cause a strain. It can be a pull, a partial tear, or a complete tear.

Symptoms include:

• Sudden Sharp Pain
• Physical Sensations
• Physical Changes
• Reduced Mobility

Prevention includes stretching, foam rolling, and strengthening exercises like deadlifts, leg curls, and bridges.

Hamstring strains are graded according to their severity. A grade 1 strain is mild and usually heals readily; a grade 3 strain is a complete tear of the muscle that may take months to heal.

Also read: For How Long Should You Be Able To Hold A Plank In Your 20s?

What Are The Common Injuries In Basketball?

Basketball players are more likely to get hurt during matches than during training, with risks coming from tackling, sprinting, twisting, jumping, or even repeating the same movements until fatigue sets in. Collisions, poor conditioning, or re-injuring a previously weakened area can also contribute.

Sprained Ankle

Quick changes of direction and uneven surfaces make ankle sprains one of the most common basketball injuries. This happens when the ankle rolls inward or outward, overstretching the ligaments.

Protect, Optimal loading, Ice, Compression, Elevation, and avoid HARM factors: Heat, Alcohol, Running, Massage, in the first three days.

Groin Strain

Twisting, kicking, or rapid directional changes can strain the inner thigh muscles, also known as adductors.

Prevention is through regular stretching and strengthening exercises such as side lunges and adductor side bridges.

ACL Injury

The anterior cruciate ligament is critical for knee stability. Injuries often occur when the lower leg stays planted while the upper leg twists, during tackles, or awkward landings.

Mild sprains may heal with physiotherapy, but severe tears often require surgery. Persistent swelling or pain should be checked by a professional.

Preventing Basketball Injuries

• Strengthen lower limbs with exercises like squats, lunges, and calf raises.
• Warm up with dynamic stretches and sport-specific drills.
• Cool down after matches to aid recovery.
• Wear proper gear, including fitted boots and shin guards.
• Stay hydrated, eat well, and rest between games.