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 years, the weighing scale has been one of the simplest ways to assess health. A person with a “normal” Body Mass Index (BMI) is often considered healthy, while being overweight or obese is viewed as the primary warning sign. But what if someone looks slim on the outside and still carries a significant metabolic risk on the inside?

This is where the concept of TOFI—“Thin Outside, Fat Inside” becomes important. TOFI describes individuals who may have a normal BMI or appear lean but carry a higher proportion of visceral fat—fat stored deep inside the abdomen around vital organs. Unlike the visible fat under the skin, visceral fat is metabolically active and can contribute to inflammation, insulin resistance and other metabolic abnormalities.

Research has shown that Asian Indians tend to develop abdominal and visceral fat at lower BMI levels compared with several other ethnic groups. They may also have relatively lower muscle mass. As a result, a person can appear slim, have a seemingly reassuring weight, and yet have an increased risk of metabolic disease.

Why does this matter?

Also read: From Insulin Resistance to Fertility: Understanding the Metabolic Side of PCOS

The important message is that BMI alone does not tell the complete story. BMI measures weight in relation to height, but it does not distinguish between muscle and fat or indicate where fat is stored. That is why measurements such as waist circumference can provide valuable additional information. A larger waist can indicate increased abdominal fat and may signal higher cardiometabolic risk even when BMI falls within the normal range.

Being normal weight does not automatically mean being TOFI. However, people with a sedentary lifestyle, low muscle mass, increasing waist circumference, family history of diabetes, unhealthy dietary patterns, poor sleep or metabolic abnormalities may warrant closer assessment.

Simple health checks such as blood pressure, fasting glucose or HbA1c and lipid profile can provide important clues. Depending on the individual and clinical situation, doctors may also recommend assessment of liver health or body composition.

What can we do?

The solution is not simply to focus on losing kilograms. For a normal-weight person carrying excess visceral fat, the goal should be to improve body composition and metabolic health. Regular physical activity—particularly strength training combined with aerobic exercise—can help build or preserve muscle and improve insulin sensitivity.

A balanced diet rich in vegetables, whole grains, pulses, adequate protein and fibre, while limiting excess refined carbohydrates, sugary foods and ultra-processed foods, is equally important. Adequate sleep, stress management and avoiding prolonged sedentary periods are also essential components of metabolic health.

By Dr Farah Ingale, Director - Internal Medicine & Consultant – Diabetologist, Fortis Hiranandani Hospital, Navi Mumbai

We have always been told that truly sustainable weight loss is a long-term process made up of daily physical activity, healthy eating, and regular sleep. However, a four-minute workout from Japan, which has taken social media by storm, has confidently challenged this idea.

Making an ambitious promise, the makers of the workout claim that one can lose around 5 kg in just one week with the 4-minute workout.

The video, which was reshared on social media, has crossed 3 million views on X, with nearly 60,000 likes, has sparked a debate whether the short routine could really replace a longer gym session.

The virality of the video makes sense. Most of us argue with ourselves everyday, trying to talk ourselves out of going to the gym and spending hours toiling away. But do we realistically need just a few minutes to get in shape?

You don't need dumbbells, gym membership, or any special equipment to do this workout routine. You can apparently do it almost anywhere.

Can You Actually Lose 5 Kg In 7 Days?

Also read: Novak Djokovic’s Health Struggles At US Open: Are The Demands Of Elite Tennis Becoming Too Much?

There is no evidence that four minutes of exercise a day can make someone lose 5 kg of body weight in seven days. The viral claim comes from the makers of the video, rather than a clinical study showing that people following the routine lost 5 kg in a week.

Experts also say that such a drastic amount of weight loss in seven days is not realistically achievable for most people.

Additionally, what appears on the weighing scale can also move up or down because of water retention, food in the digestive system, and other short-term changes. A sudden drop in weight therefore does not necessarily mean that 5 kg of body fat has disappeared.

Losing considerable body fat needs more than just a 'very short workout'. Along with at least 30 minutes of physical activity, one needs a sustained calorie deficit.

The Four Minutes Of Exercise Is Not Completely Useless

Also read: What Is Zone 2 Cardio? The Workout Everyone Is Talking About

Now as the facts are clear, we would be remiss to not appreciate the routine's biggest potential, which is getting inactive people to move, not weight loss.

Four minutes of activity is certainly better than spending those four minutes sitting still. If a short routine like this Japanese workout feels manageable enough to turn it into a daily habit, it can give you a starting point for physical activity, which you can gradually increase.

But one needs to be careful. A short workout routine usually makes your heart work harder. If you experience pain, dizziness, chest discomfort, or an irregular heartbeat, you must stop immediately.

People who are new to exercise or have existing health concerns should speak with a doctor before starting a new routine.

How To Lose Weight Safely?

Rather than trying to take a shortcut and achieve a drastic weight loss in less days, opt for a more sustainable approach is to gradually increase daily movement and combine it with a balanced diet.

Novak Djokovic, the 24-time Grand Slam champion, suffered his earliest Grand Slam exit in 20 years after crashing out in the first round of the US Open with a five-set defeat to Argentina’s Mariano Navone.

Djokovic was left in tears after bouts of vomiting, cramping and pain. He also relied on multiple medical timeouts, an inhaler and pills to stay on the court.

“I despised every moment I was on the court,” Djokovic told the media after the match, adding that he had been dealing with similar issues throughout the season.

“I think it was obvious that it was an awful feeling on the court for me. It’s something that I’ve been carrying, unfortunately, pretty much every match this year,” he said.

Djokovic described how his body broke down during the match.

“Vomiting, throwing up, a serious issue there. Then my whole body starts to collapse, basically cramping and pain. The back just gave up in the end and my shoulder, and I couldn’t close it out,” he added.

The defeat ended Djokovic’s hopes of winning a 25th Grand Slam title at this year’s US Open.

Also read: 47-Year-Old Assam Doctor Dies After Collapsing In The Gym: When Can Exercise Trigger A Cardiac Emergency?

Similar Struggles In Cincinnati

Earlier this month at the Cincinnati Open, Djokovic, who holds the all-time men’s record of 428 weeks as world No. 1 in singles, also struggled physically throughout his second-round match.

The 39-year-old was seen crouching on all fours between points, required a medical timeout and appeared to vomit into towels as extreme heat and humidity took a toll.

He then suffered a surprising second-round defeat, losing to Argentina’s Thiago Agustín Tirante 2-6, 6-4, 6-4.

Following the defeat, Djokovic revealed that he had been dealing with a longstanding health condition that becomes particularly difficult to manage in hot and humid conditions.

“It’s because of a health issue I have,” Djokovic told reporters after the match. “I’ve been dealing with it for many years now. It causes me a lot of problems, especially when there’s a lot of humidity and heat.”

Is Elite Tennis Becoming Too Demanding?

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Djokovic is not alone in facing physical challenges. His exit comes after world No. 1 Jannik Sinner withdrew from the tournament due to injury, while defending champion Carlos Alcaraz entered the event after a long break.

Other names include Italy’s Lorenzo Musetti and France’s Arthur Fils who missed earlier Grand Slams in 2026 with injuries, and No. 2 seed Elena Rybakina managing a heel injury ahead of her opener.

Together, these developments raise a broader question: Are the demands of elite tennis becoming too much for even the world’s best players?

While Djokovic has not revealed the nature of his illness, he told reporters that he is “trying” to address the ailment.

Age, Recovery And The Demands Of Tennis

In 2023, Djokovic acknowledged that his body was beginning to feel the effects of a long career, although he still felt he had fuel left in the tank.

“The desire is still there, but things can change quickly – I am 36, I’ve been a pro for 20 years.”

He said he did not view age as a decisive factor, instead focusing on his overall physical condition and whether he continued to enjoy playing.

Age can affect tennis performance through changes such as reduced muscle mass, slower recovery and lower aerobic capacity, which can also increase injury risk.

Year-round Tours, Extreme Heat

In addition to performance pressures, the grueling schedules of the ATP and WTA Tours that span nearly 11 months of the year, give athletes limited time to rest and recover from injuries.

At the same time, rising global temperatures and intense matches lasting up to five hours have added further physical challenges.

“We’re losing the battle overall despite the advances in sports medicine,” Neeru Jayanthi, who leads the tennis medicine programme at Emory Healthcare in Atlanta, told The Straits Times.