Food and Nutrition: Understanding the Importance of a Balanced Diet

Proper nutrition is essential for maintaining a healthy lifestyle. A balanced diet not only provides the body with the necessary nutrients to function properly, but it also helps to prevent chronic diseases such as obesity, diabetes, and heart disease. In this article, we will discuss the importance of food and nutrition, the role of a balanced diet, and how to plan our diet.

The Importance of Food and Nutrition

Food is the body’s primary source of energy. It provides the necessary nutrients to support the growth, repair, and maintenance of the body’s cells. Without proper nutrition, the body is at risk of developing various health problems.

Nutrition is the process of obtaining the necessary nutrients from food. The nutrients found in food include carbohydrates, proteins, fats, vitamins, minerals, and water. Each nutrient plays a specific role in maintaining the body’s overall health. For example, carbohydrates provide energy, proteins repair and build body tissues, and fats provide insulation and cushioning for the body’s organs.

3 Principles of food and nutrition

A balanced diet is one that provides the body with the necessary nutrients to function properly. A balanced diet should include a variety of foods from all food groups in the right proportions.

1. Our body requires 6 essential nutrients – proteins, carbohydrates, fats, vitamins, minerals and water. Proteins, carbs and fats are called Macronutrients and vitamins and minerals are called Micronutrients
2. We can get these 6 essential nutrients from 5 important food groups
   1. Fruits and vegetables: These foods are high in vitamins, minerals, and fibre. They also provide the body with antioxidants, which protect the body from damage caused by free radicals.
   2. Cereals/Grains: Grains are the body’s primary source of carbohydrates. They provide energy and are essential for maintaining a healthy nervous system.
   3. Meat & Proteins: Proteins are essential for repairing and building body tissues. They can be found in meats, poultry, fish, beans, and nuts.
   4. Dairy: Dairy products are an excellent source of calcium, essential for strong bones and teeth.
   5. Fats: Fats are important for maintaining healthy skin, hair, and nails. They also provide insulation and cushioning for the body’s organs.
   6. Water: Water is an essential nutrient that plays a critical role in maintaining good health. It is involved in many bodily functions such as regulating body temperature, transporting nutrients, removing waste products, absorption of food, lubricants for joints and maintaining the balance of electrolytes in the body.
3. Adequacy & Balance – This principle refers to the idea that the diet should provide all the necessary nutrients, in the right amounts, to maintain good health and prevent nutrient deficiencies. Adequacy can be achieved by consuming a variety of foods from all food groups in the right proportion. A balanced diet should include a balance of different foods, rather than consuming too much of one food or nutrient.

An adequate and balanced diet plan has to take into account several other important factors, e.g., age, gender, nature of physical and mental work, health status, sensitivity to a particular food, income, family food tradition, availability, accessibility, affordability, sustainability etc. The body needs different amounts of each nutrient at different stages in life. For example, children need more calcium and vitamin D than adults do, a diabetic patient needs low-carb low glycemic foods while an athlete needs lots of carbs.

Types of Diet

1. Mediterranean Diet – The Mediterranean Diet is a dietary pattern that is characterized by a high intake of fruits, vegetables, whole grains, nuts, seeds, and olive oil. It also includes moderate amounts of fish, poultry, and dairy products, and limited amounts of red meat and processed foods. This diet is associated with a lower risk of chronic diseases such as heart disease and type 2 diabetes.
2. Plant-based Diet – A plant-based diet is a diet that is based on whole, minimally processed plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. It typically includes a variety of fruits, vegetables, whole grains, legumes, and nuts and excludes or limits animal products such as meat, dairy, and eggs. Plant-based diets can be healthy and nutritionally adequate but should be well-planned to ensure that all essential nutrients are met.
3. A vegetarian diet is a diet that excludes meat and animal products but may include dairy and eggs which is also called a Lacto-oxo-vegetarian diet. There is also a Lacto-vegetarian diet, which includes dairy products but not eggs, and vegan, which excludes all animal products.
4. Keto diet – A ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet that is designed to put the body in a state of ketosis, where it burns fat for energy instead of carbohydrates. This diet is typically high in healthy fats such as coconut oil, avocado, and nuts and low in carbohydrates such as grains, fruits, and sugar.
5. Gluten-free Diet – A gluten-free diet is a diet that excludes gluten, a protein found in wheat, barley, and rye. This diet is necessary for people with celiac disease, gluten sensitivity, and wheat allergies.
6. Low-carb Diet – A low-carb diet is a diet that limits the intake of carbohydrates, typically by reducing the intake of grains, fruits, and starchy vegetables. This diet can be effective for weight loss and improving blood sugar control, but it should be well-planned to ensure that all essential nutrients are met.
7. Low-fat Diet – A low-fat diet is a diet that limits the intake of fats, typically by reducing the intake of foods high in saturated fats such as meat, butter, and cheese. This diet can be effective for weight loss and reducing the risk of heart disease, but it should be well-planned to ensure that all essential nutrients are met.
8. Intermittent Fasting – Intermittent fasting is an eating pattern that cycles between periods of eating and fasting. It can involve eating during specific hours of the day or skipping meals on certain days. This diet can be effective for weight loss and improving blood sugar control, but it should be well-planned to ensure that all essential nutrients are met.
9. Raw Food Diet – A raw food diet is a diet that consists of unprocessed and uncooked foods such as fruits, vegetables, nuts, and seeds. This diet is based on the belief that cooking foods destroy vital enzymes and nutrients, and it can be effective for weight loss and improving overall health, but it should be well-planned to ensure that all essential nutrients are met.
10. Sattvic Diet – Sattvic diet is a traditional Ayurvedic dietary practice that emphasizes the consumption of foods that are considered to be pure, natural, and nourishing for the body and mind. Sattvic diet is based on the belief that the food we eat affects not only our physical health but also our mental and emotional well-being. It emphasizes consuming whole, natural, and fresh foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Dairy products like ghee and yoghurt and foods that are high in protein like legumes and nuts are also included. Processed, deep-fried, and spicy foods, as well as meat, fish, and eggs, are avoided. The sattvic diet is believed to promote balance, vitality, and overall well-being.
11. Paleo Diet – The Paleo diet is a diet that is based on the idea of eating the same types of foods that were consumed by our hunter-gatherer ancestors during the Paleolithic era. The diet includes whole, unprocessed foods such as fruits, vegetables, nuts, seeds, and lean meats and fish, and excludes processed foods, grains, legumes, dairy, and added sugars. The idea behind the diet is that by eating foods that are more similar to what our ancestors ate, we can improve our health and reduce the risk of chronic diseases. The paleo diet is also known as the “caveman diet” or the “stone age diet.”

Vegetarian vs Non-vegetarian debate

The debate over whether to eat a vegetarian or non-vegetarian diet is a complex one that can be influenced by a variety of factors, including personal beliefs, health concerns, and environmental considerations. Vegetarians, for example, may choose to avoid meat for ethical reasons, such as concerns about animal welfare, while others may do so for health reasons, such as to reduce the risk of certain diseases. Non-vegetarians, on the other hand, may argue that a diet that includes meat is more nutritionally complete and sustainable. Ultimately, the decision to follow a vegetarian or non-vegetarian diet is a personal one that should be based on individual needs, preferences, and beliefs. Non-vegetarian diet is not always better than vegetarian diet and vice-versa.

Successful Vegetarian sportsman

1. Lewis Hamilton – Lewis Hamilton is a British Formula One racing driver and a six-time Formula One World Champion, He is considered one of the greatest drivers in the history of the sport and has been a vegan since 2017. He has won many Grand Prix, and holds numerous records in the sport.
2. Carl Lewis – Carl Lewis is a retired American track and field athlete who is considered one of the greatest athletes of all time, in 1991 broke the world record for 100 meters in 9.86 seconds. He is a vegetarian and won 9 Olympic gold medals, 1 silver medal, and 10 World Championship medals, including 8 golds. He also set several world records throughout his career.
3. Scott Jurek – Scott Jurek is an American ultramarathon runner and vegan. He has set several records in ultramarathon races and has won many ultra-marathons including the Western States Endurance Run, the Hardrock Hundred Mile Endurance Run, and the Badwater Ultramarathon.
4. Patrik Baboumian – Patrik Baboumian is a German strongman, powerlifter and bodybuilder who is vegan. He holds several records in Germany and has won many competitions. He is also an advocate for plant-based diets and healthy living.
5. Fiona Oakes – Fiona Oakes is a British marathon runner and a vegan. She has set several records in marathon running and has won many marathon races. She is also the owner and operator of Tower Hill Stables Animal Sanctuary.
6. Edwin Moses – From 1977 to 1987 achieved 122 victories in the 400 meter hurdles. Won two Olympic gold medals, two world titles, four world records and a streak of 122 consecutive victories.
7. Paavo Nurmi – Great marathon runner, achieved 20 world records with nine Olympic gold medals. In the 1924 Olympic Games, he won the 1500 meters and the 5000 meters with just one hour of rest between the two events.
8. Martina Navratilova – The first tennis player to win Wimbledon nine times (six being consecutive).
9. The Tarahumara tribes are known for their endurance and running abilities which range from 150-300kms. Research has suggested that their traditional vegetarian diet, which is rich in complex carbohydrates and low in fat, may have a positive impact on their physical performance and cardiovascular health.

Energy Production

Energy Production from Carbohydrates:

1. Glucose is obtained from carbohydrates through digestion
2. Surplus glucose is stored in the liver and muscles in the form of glycogen, which can be broken down and converted into glucose later when needed.
3. Since the storage capacity of glycogen is limited. Any excess is stored as fat.
4. The process of converting glucose into energy begins with the breakdown of glucose through a process called cellular respiration. This process takes place in the mitochondria of cells and it is divided into two stages:
   1. glycolysis
   2. citric acid cycle
5. Glycolysis is the first stage of cellular respiration, which takes place in the cytoplasm of cells. It converts glucose into pyruvate, which is then transported into the mitochondria.
6. If oxygen is not present, the pyruvate is converted to lactate through a process called lactic acid fermentation. This process produces ATP and lactate as waste products. This process is used by the body during high-intensity exercise when there is not enough oxygen to support the citric acid cycle.
7. In the presence of oxygen, pyruvate enters the citric acid cycle or kerbs cycle where it is oxidized to produce ATP and carbon dioxide as waste products.
8. Adenosine triphosphate (ATP) is the primary energy currency of the cell.
9. The final stage of cellular respiration is the electron transport chain, where the energy from the citric acid cycle is used to generate ATP through the process of oxidative phosphorylation.

Energy Production from Fats:

1. Fats are obtained from the diet or stored in the body as triglycerides.
2. When the body needs more energy than it’s getting from glucose and glycogen, it will turn to fat storage as an energy source. This process is called lipolysis, which is the breakdown of fats in the body
3. Triglycerides are broken down in the adipose tissue into fatty acids and glycerol
4. The fatty acids enter the liver where they undergo beta-oxidation, a process that converts fatty acids into acetyl-CoA
5. Acetyl-CoA enters the citric acid cycle and produces ATP, carbon dioxide and water as waste products
6. In a state of ketosis, the liver converts fatty acids into molecules called ketone bodies, which can be used as a source of energy by the brain and other organs.

Energy Production from Proteins:

1. When there is a shortage of carbohydrates and fats, such as during periods of fasting or starvation, or when a person is following a very low-carbohydrate diet.
2. Proteins are broken down in the liver into their individual amino acids
3. These amino acids can then be used to produce glucose through a process called gluconeogenesis
4. The glucose produced through gluconeogenesis can then enter the energy production process as described above for carbohydrates.
5. Some of the amino acids can also be used directly in the citric acid cycle and produces ATP, carbon dioxide and water as waste products
6. However, it is worth noting that using protein as a primary source of energy can have negative effects on the body, as it can lead to muscle wasting, and it’s not recommended to rely on it as a primary source of energy.
7. In addition, when the body is in a state of catabolism, where it is breaking down tissues to release energy. This can happen in conditions like prolonged or intense exercise, injury, or chronic diseases like cancer.

It’s important to note that the body uses all three macronutrients (carbohydrates, proteins, and fats) for energy production, but the primary source of energy is carbohydrates. In the absence of carbohydrates, the body will turn to fats, and in the absence of both, the body will turn to proteins. However, it’s also worth noting that the body can shift between the different sources of energy depending on the availability of each macronutrient.

The body’s energy needs are dynamic and changing, and the body will adapt to the availability of macronutrients and use the most available source of energy. This is why, for example, a low-carb diet can lead to the body entering a state of ketosis, where it burns fat for energy instead of carbohydrates.

Creatine

Creatine is a natural compound found in small amounts in certain foods, such as red meat, and it can also be synthesized by the body. Creatine is stored in the muscles in the form of creatine phosphate, which can be converted into ATP, the primary energy currency of the cell, during intense physical activity. Supplementation with creatine has been shown to increase muscle strength and endurance, and it is commonly used by athletes and bodybuilders. But it is recommended only for professionals and when the stakes are high.

Protein

Proteins are made up of 22 amino acids, which are linked together in long chains. The body can make some amino acids called 13 non-essential amino acids, but there are others that must be obtained from food, called 9 essential amino acids.

1. Building and repairing tissues: Protein is essential for the growth, repair, and maintenance of muscles, bones, tendons, and other tissues.
2. Enzyme and hormone production: Proteins act as enzymes and hormones, helping to regulate metabolic processes and other bodily functions.
3. Immune function: Proteins play a critical role in the immune system, helping to protect the body from infections and other diseases.
4. Fluid balance: Proteins help to maintain fluid balance in the body and assist in the transport of molecules and other substances throughout the body.
5. Satiety: Protein is known to promote feelings of fullness and satisfaction, which can help in weight management and control.
6. Protein is also required for healthy skin, hair and nails.

There are many different sources of protein, both plant-based and animal-based. Animal-based proteins, such as meat, fish, eggs, and dairy products, are considered complete proteins because they contain all of the essential amino acids the body needs. Plant-based proteins, such as beans, lentils, nuts, and tofu, are considered incomplete proteins because they do not contain all of the 9 essential amino acids. However, a varied diet or combining and mixing multiple plant-based proteins called mutual supplementation can provide all necessary essential amino acids.

1. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, but the needs may vary depending on individual factors such as age, sex, and activity level.
2. Physically active individuals, athletes, and bodybuilders may need more protein to support muscle growth and repair. The American College of Sports Medicine (ACSM) recommends that athletes consume 1.2 to 2.0 grams of protein per kilogram of body weight per day.
3. For older adults, the RDA for protein is slightly higher, at around 1.0 to 1.2 grams per kilogram of body weight per day, to support muscle mass maintenance.
4. Pregnant and lactating women also have increased protein needs. They should consume at least 71 grams of protein per day during pregnancy and at least 71 grams of protein per day while breastfeeding.

The modern problem of too much protein

Consuming more protein than your body needs will not necessarily lead to more muscle growth. To build muscle, you need to consume enough protein to support muscle growth, and also engage in regular strength training exercises. This helps to create a muscle-building environment, where your muscles are challenged and need to adapt by growing.

1. Excess protein intake can lead to kidney damage, liver dysfunction, and an increased risk of certain types of cancer.
2. It may cause digestive problems such as constipation and bloat.
3. Consuming too much protein can also lead to weight gain, as the body converts excess protein into fat.
4. Consuming a diet high in animal-based proteins may increase the risk of certain chronic diseases such as heart disease and colon cancer in the case of red meat.
5. Excess protein intake can lead to calcium loss from the bones, which over time can contribute to the development of osteoporosis. The risk of calcium loss is increased when the diet is high in animal protein, which is generally considered to be more acid-forming than plant protein.

It is important to consume a diet that includes a moderate amount of protein and also includes plenty of calcium-rich foods, such as dairy products, and leafy green vegetables.

It’s important to keep in mind that these facts are based on scientific research and studies, and they may vary based on individual factors such as age, health condition and environmental factors.

Protein Turnover rate

Protein turnover rate refers to the balance between the rate at which protein is broken down in the body (protein breakdown) and the rate at which protein is synthesized (protein synthesis). The body is constantly turning over its protein, breaking down old or damaged proteins and replacing them with new ones.

The rate of protein turnover varies depending on factors such as age, muscle mass, and activity level. In general, the rate of protein turnover is higher in individuals who have more muscle mass, as well as in individuals who engage in regular strength training exercises. This is because muscle growth and repair require the constant turnover of protein.

When there is a balance between protein breakdown and protein synthesis, the body is in a state of protein equilibrium, and muscle mass is maintained. However, if protein breakdown exceeds protein synthesis, muscle mass is lost, and if protein synthesis exceeds protein breakdown, muscle mass increases.

Strength training exercises can increase the rate of protein synthesis, which can lead to muscle growth over time. Consuming adequate amounts of protein, especially after exercise, can also support muscle growth by providing the building blocks necessary for protein synthesis.

Complete protein for Vegetarians through mutual supplementation

Vegetarians and vegans may need to pay extra attention to their protein intake to ensure they are getting all the essential amino acids they need. This is because many plant-based protein sources are considered incomplete proteins, meaning they do not contain all the essential amino acids the body needs. To ensure adequate protein intake, vegetarians and vegans can use mutual supplementation, which means combining different plant-based protein sources to make sure they are getting all the essential amino acids their body needs.

Here are some examples of mutual supplementation:

• Rice and beans: Rice is low in the amino acid lysine, while beans are low in methionine. When combined, rice and beans provide a complete protein source.
• Peanut butter and whole wheat bread: Peanut butter is low in methionine, while whole wheat bread is low in lysine. Together, they create a complete protein source.
• Tofu and whole grain: Tofu is low in methionine and cysteine, while whole grains are low in lysine. Together they create a complete protein source.
• Some plant-based foods, like quinoa, soy, and hemp seeds, are considered complete proteins.

Carbohydrates

A carbohydrate is a biomolecule made up of carbon, hydrogen, and oxygen atoms. They are one of the three main macronutrients, along with proteins and fats, that provides energy to the body. Carbohydrates can be simple, such as glucose and fructose, or complex, such as starch and cellulose. They are found in a wide variety of foods, including fruits, vegetables, grains, and sugars. Carbohydrates are the body’s primary source of energy and play a key role in metabolism.

• Carbohydrates provide the body with 4 calories per gram.
• Carbohydrates are classified into two categories: simple and complex.
  • Simple carbohydrates are found in foods such as fruits, table sugar, and candy. They are quickly digested and absorbed by the body, leading to a rapid increase in blood sugar levels.
  • Complex carbohydrates, on the other hand, are found in foods such as whole grains, legumes, and vegetables. They are broken down more slowly and provide a more sustained energy source.
• Excess carbs are stored as glycogen in muscles and the liver. But the storage is limited.
• Even excess glycogen is stored as fats.
• Crash diets that drastically reduce carbohydrate intake can lead to fatigue, irritability, and decreased athletic performance due to low glycogen levels.
• The Recommended Dietary Allowance (RDA) for carbohydrates is 130 grams per day for adult men and women.

It is important to note that a balanced diet is essential, and it’s not healthy to completely eliminate any food group like Carbohydrates. Also, it’s important to choose nutrient-dense carbohydrates like whole grains, fruits, and vegetables over processed or refined carbohydrates.

8 Important functions of water in our body

Water is essential for the proper functioning of the body. It plays a vital role in many bodily processes, including:

1. Regulating body temperature: Water helps to dissipate heat and keep the body cool.
2. Maintaining blood volume: Blood is mostly made up of water, and proper hydration helps to maintain blood volume and ensure proper circulation.
3. Lubricating joints: Water acts as a lubricant for joints, helping to prevent friction and wear.
4. Aiding digestion: Water is necessary for the breakdown and absorption of food in the digestive system.
5. Removing waste products: Water is needed for the kidneys to function properly and remove waste products from the body through urine.
6. Maintaining skin health: Adequate hydration is necessary for the skin to remain supple and elastic.
7. Helping the body absorb essential nutrients: Water helps to transport essential nutrients and oxygen to cells throughout the body.
8. Maintaining electrolyte balance: Water helps to regulate the balance of electrolytes in the body, such as sodium and potassium, which are necessary for proper muscle and nerve function.

Here are some additional facts about water and hydration:

1. The human body is made up of 60% water, making it essential for life.
2. Approximately 75% of Americans are chronically dehydrated, which can lead to a variety of health problems.
3. Dehydration is the most common cause of daytime fatigue.
4. Even mild dehydration can impair physical and mental performance.
5. Drinking water can help you lose weight, as it can help you feel full and prevent overeating.
6. Drinking water can improve your skin’s appearance by making it look more plump and youthful.
7. Drinking water can help to prevent headaches and migraines, as dehydration is a common trigger.
8. The human brain is composed of 95% water. Even a 1% drop in hydration can impair cognitive function.
9. A person can survive for only a few days without water, but months with food.

7 Golden Rules of Hydration

Guidelines for adequate hydration vary depending on the source, but some general recommendations include:

1. Thirst – Drink water even if you do not feel thirsty, as thirst is not always a reliable indicator of hydration status. If you are thirsty you are already dehydrated.
2. Urine Colour – Drink enough water to keep your urine clear or pale yellow in colour. It is the best indicator of hydration.
3. Water Loss / Sweating – Drink extra water in hot weather or when you are physically active. Monitor your weight before and after exercise to get an idea of how much fluid you need to replace.
4. Meals – Drink water 30 min before and 30 min after meals and avoid it during meals
5. Diuretics – Limit your intake of drinks that can dehydrate you, such as coffee, tea, cool drinks and alcohol. Always consume water before and after consuming diuretics.
6. Food Source – Eat foods that are high in water content, such as fruits and vegetables.
7. Electrolyte – Hydrating yourself with homemade electrolyte solution during endurance exercise will help balance the electrolyte levels in the body. Himalayan pink or black salt in fruit juices is the best alternative to commercial electrolytes.

It’s important to note that these are general guidelines and that your individual needs may vary. Also, it’s important to know that drinking too much water can lead to hyponatremia or water intoxication which can be dangerous, so it’s important to know your individual needs and drink accordingly.

Hyponatremia (water intoxication)

Hyponatremia is a condition in which the level of sodium in the blood is too low. It is caused by taking in too much water and diluting the concentration of sodium in the blood, also known as water intoxication. Sodium is an electrolyte that helps regulate the balance of fluids in and around cells. When the level of sodium in the blood is too low, it can cause the cells in the body to swell, leading to serious health problems. Symptoms of hyponatremia can include headache, nausea, vomiting, confusion, and muscle cramps. In severe cases, it can cause seizures, coma, and even death.

This is my personal fitness guide and is not meant for pro bodybuilders or Olympic-level athletes. This is a guide for a common man by a common man. This is a collection of info I gather over a period of time to improve my fitness. I want to make this for myself for reference and for others.

This guide focuses on health, strength, endurance, flexibility, power, agility, fitness, healthy eating and injury prevention and not on how to get aesthetics like an underwear model, gulping litres of protein shakes, six-packs and how to become a douchebag. So following it provides you with a long-term result and not a quick result. The entire guide is centred around nutrition, inducement or exercise, hormones and rest or recovery. You need all four to get the desired result and stay fit.

Avoiding Injury

The first priority in any training regime is to avoid injury because the purpose of fitness is to be able to stay fit and not stay in ICU for treating an injury.

1. Before Exercise
   • Consume quick energy-release light snacks like dates and bananas and never ultra quick energy-release sugary things which will cause insulin release which can crash your energy during a workout
   • Beetroot juice is the best natural pre-workout drink as it produces nitric oxides and Vasco dilators. It boosts blood flow, insulin sensitivity, and energy in mitochondria. Nitric oxide is a Nobel prize-winning gas.
   • Bhramari Pranayama also increases nitric oxides by up to 15 times.
   • Espresso without sugar will give you added boost in your metabolic rate.
   • Do Stretching and gradually move to warm up.
2. During Exercise – Catabolic state where cell tissues are broken down
   • Poor Form will cause Injury so learn them properly before starting
   • Lack of active warm-up before a heavy workout will cause injury
   • Lack of warm-down after a heavy workout will cause injury
   • Keep yourself hydrated with homemade electrolytes else you may get cramps.
   • Don’t go for explosive training because even if your muscles can do it, your tendons will fail. This is the reason for pain in the joints
   • Incorporate a variety of exercises for each body part as variety decreases the chance of injury. Give sufficient rest for each body part to recover.
   • During exercise, the glycogen reserve would have been depleted and therefore you can consume natural sugars like warm water with honey to help you swim through the workout. This will not spike your insulin as you are already deficient in energy.
3. After Workout – Anabolic state where you actually build broken down cells during a workout
   • Immediate recovery rituals
     • Shower
       • Never rush to shower immediately after a workout but wait until sweating stops and your heartbeat comes back to normal
       • A hot water bath can increase the blood flow and can increase the inflammation in the joints, muscles …etc so prefer a cold shower. But if the workout is of low intensity then hot water can help increase recovery.
     • Ice Pack
       • A proper ice pack can enhance recovery after a workout as it reduces blood flow and hence the inflammation
       • Avoid warm pack in the injured area before 48 hrs of injury as it may increase blood flow and hence increase inflammation
     • Foam rolling the injured part will also enhance recovery
   • Nutrients
     • Replenish body immediately with water + protein + pink salt / black salt + Carbs
     • Protein can come from milk and eggs. Carbs can come from fruit and millet.
   • Sleep – You need 8-12 hours of sleep depending on the individual.
     • Sleep is better than steroids because it is the most anabolic state a body can be in.
     • If wake up energetic and alert then you are you had a good sleep.
     • If you are sleepy after you wake up then you need more sleep.
     • If you are not sleepy but just tired after waking up then you need quality sleep
       • Sleep quality can be increased by lowering the room temperature.
       • Keeping bedroom clean and non-cluttered
       • A high-quality mattress of your choice – you spend 1/3rd of your life in bed
       • Avoiding heavy meals
       • Reduce screen time
       • Melatonin is the sleeping hormone which can be recharged by removing artificial lights as much as possible and spending in sunlight as much as possible. Even diffused light through windows will work.
4. General Tips
   • Workout without complete recovery will cause injury
   • Massage will help in recovery but don’t work out for a day or two after a massage and don’t massage immediately after a workout as massage increases blood circulation and increase inflammation
   • Contrast treatment – Warm and ice treatment one after the other can also help in reducing inflammation but not everyone will respond positively
   • All the guidelines are general guidelines some may respond to a particular treatment and others don’t. So listen to your body first and then stick to a plan

Nutrition

• Hydration before, during and after the workout with a homemade electrolyte drink i.e water + lemon + honey. Beetroot juice as a pre-workout will boost performance.
• Carbs
  • Complex carbs 2 hours before a workout like millet
  • Simple carbs 40minutes before a workout like banana
  • Body stores energy as glucose in blood and glycogen in the liver and muscles which is to be recharged before and after a workout with both complex carbs
  • Complex Carb-loading with sufficient protein helps in endurance exercise
  • Carbs help increase testosterone
• Protein
  • Too much protein reduces testosterone and affects kidneys and ends as expensive urine. Don’t fall for steroid-induced affiliate marketers posing as fitness experts and selling you protein powders.
  • A moderate protein of 1 gram per kg of body weight is more than sufficient.
  • Protein from a natural source is superior to factory-made
  • Despite my suggestions, if you need protein powders for whatever reason then go for unflavoured whey isolate or unflavoured Brown-rice isolate.
• Fats
  • Healthy Fats like HDLs are the precursor to testosterone
  • So eat healthy fats like whole eggs, and milk and avoid unhealthy fats from fried foods
• Other Micro Nutrients
  • Eat natural food as much as possible.
  • Eat foods that can be eaten raw as much as possible like nuts, fruits and vegetables.
  • Eggs and Fish are also great sources of lean protein. But go for only free-range eggs and wild-caught fish. They contain Omega 3 fatty acids which are essential for your heart, eyes, and testosterone production.
  • Meat can be consumed in moderation but ensure the meat is sourced from organic, grass-fed, cage-free, antibiotic-free sources. Avoid red meat like beef if you are predisposed to colon cancer.
  • Factory-farmed animals like broiler chickens are to be avoided.
  • Prefer goat over lamb because goat meat is superior in case of nutrient profile and low in cholesterol.
  • Organ meats are a great source of most micronutrients
  • Bone broth is an excellent source of recovery food and strengthens tendons and bones.

Supplements

• Supplements are to be treated as supplements and not as meal replacements.
• Supplements are synthetic products and thus don’t absorb easily into our body
• The human body is the most sophisticated system in the world that can’t be manufactured even with any bleeding-edge technology. Thus human body feeds on the next sophisticated system in the world like plants, vegetables, fruits, honey and animal products. Even if you have all the ingredients of an Apple, even Apple can’t manufacture a real Apple
• So synthetic foods are not an ideal food for humans. Don’t feed a diesel engine with vegetable oil even if the diesel engine can run.
• Most of the multivitamins are just expensive urines due to low absorption
• Excessive protein may help build muscles quicker but will definitely affect the kidney and liver also protein powder-powered muscles don’t last for long i.e you will lose them once you stop working out or stop taking them. Thus don’t get obsessed with thumb rules like 2 grams of protein per Kg of body weight. I personally think 1 to 1.6 grams per Kg of body weight a day is more than sufficient for a healthy lifestyle. If you don’t exercise you can even consume even lower than 1gram a day per Kg of bodyweight
• Supplements are to be used only when you are deficient in certain nutrients.
• Supplements are to be supplemented only for a limited period of time till your deficiency is addressed and not through the year.
• Supplement Recommendation
  • For pre-workout
    • The best pre-workout that is as good as creatine without any side effects of creatine is any food that produces nitric oxide like beetroot juice, vegetable juices, pomegranate and citrus juices.
    • Also, do Bhramari Pranayama before a workout as it increases nitric oxide by 15 times.
    • And also load your blood with glucose from healthy carb sources like oranges and bananas.
    • Even then if you want a pre-workout recommendation, then go for creatine. Creatine does produce a quick result but only until you keep consuming them.
  • For protein
    • The best source of protein is nuts, millet, A2 Milk, fish protein, goat protein and egg protein. For supplements prefer protein isolate or brown rice isolate without any sucralose or other artificial sweeteners or flavours. There is nothing wrong with protein concentrate if you can digest lactose. Pea protein and Rice protein are also ok if you can get hold of one that is genuine.
      • For flavours – You can add your own essences like natural Vanilla, Cocoa powder or coffee powder – These are better than the synthetic version added in protein powders.
      • For sweetness, you can use cane sugar or palm sugar or stevia instead of white sugar or aspartame or sucralose. Compensate the excess calories in cane sugar with excess cardio. Sucralose may not contain any calories but are bad for your health.
  • For vitamins and minerals drink
    • Organ meat, Lemon honey water, tender Coconut, fruits, vegetables and whole free-range eggs. Yes, fruits and honey are high in calories but these are the food our human body is designed to consume. Again this is not a guide on how to attain 3% body weight or how to start a fitness channel like a steroid-induced fitness affiliate marketer on YouTube.
    • Still, if you want multivitamin tablets, then go for plant-based non-synthetic multivitamin tablets because the bioavailability of synthetic versions are close to nill, the reason why Doctors prescribe these with over a month dosage
    • Pharmaceutical-grade fish liver oil capsules like sea cod or seven seas. Don’t buy these from supplement companies even if they give triple strength for half the price.
• Steroids, GH, and synthetic testosterones are not supplements period. Just because it is produced naturally in the body doesn’t mean you can take them. Even HCL is produced in the stomach, why don’t you drink HCL as it helps in digestion?
• Creatine is a chemical even if it is found naturally in red meat. Even cyanide is present naturally in apple seeds, why don’t you buy and consume cyanide?

Isometric Training

• Muscle Contraction Exercises without the full range of motion – that is held in any position for 6 seconds like staying in pull up position or dips
• Yielding Isometric Exercises – Hold a weight until giving out
• Explosive Isometric – Push the wall suddenly or Push each other hands suddenly
• It will only strengthen you and not build muscles
• Overcoming Isometric Exercises – Moving something that doesn’t budge like pushing against the wall – to be done in only 6 seconds and max 3 sets
  • Bruce Lee uses it
  • People with superhuman strength use it
  • It enables the body to recruit more muscle fibre than other people. An average person can only recruit 20-50% of muscles
  • Use it before starting other exercises as it is very tiresome

Tendon Training

• Constantly working physically can strengthen tendons – Children don’t get tendon injuries because they constantly run here and there
• Myostatin inhibitors or deficiency will also cause tendon Injury
• High Frequency, High Volume and low weight Workout like pump workout increases blood flow to tendons
• Prefer higher volume and lighter weight program
• Rock Climbers have thicker tendons and leopards have longer tendons that give them explosive power.
• Slow eccentrics(elongation) can also help i.e lift heavy and slowly bring it down or pull up and slowly come down – Use only Lightweight
• Lift heavy partials

Calisthenics

To be Updated

Weight Training

Weight and strength training helps in building muscles, losing fat and increasing overall body strength. The result of weight training can have varied results.

• You can be fat yet strong like most strongman competitors Eddie Hall and Brain Shaw
• You can be lean and muscular without many muscles yet be strong – Many Olympic female weightlifters
• You can be hugely muscular like most pro-body builders. But their strength is not proportional to their muscle size. The training regime is to build size and not strength
• Finally, you can have a combination of all these three – Most amateurs try this and succeed as well – Many Olympic Weight Lifters, Wrestlers, Sprinters….etc

There are many ways of training when it comes to weight training. They are

• Bro Split – One Muscle group once a week – Max intensity and min frequency
• Full Body Every Day – Max frequency and min intensity
• Upper and Lower Split – Somewhere in between

Every way has its own pros and cons but a common recommendation is to try all and stick to one that suits you well.

There are also many styles in weight training based on the set goals.

• For size – Low rep high weight – 8 – 12 Rep Range
• For endurance – High Reps Low weight – 24+ Reps
• For Strength – Very low rep and Very High Weight – 6 – 8 Reps

Nevertheless, I will list the workout names below

Triceps

• Standing overhead Bar triceps extension
• Standing overhead Single and double-hand dumble tricep extension
• Pully press and Overhead
• Bench Dips
• Tricep pushups or Diamond Pushups

Biceps

• Only heavyweight will give results because of type 2 muscles in the biceps
• Chinups
• Concentration curl
• Standing Barbell Curl – front and reverse grip
• Standing Single and double dumble Curl
• Standing single and double Hammer Curl

Chest

• Flat bench press and dumble press
• Inclined bench press and inclined dumble press
• Steep inclined and dumble
• Butterfly Machine
• Fly with dumbles
• Pullover – is advanced so needs some practice

Back

• Pull-ups
• Chin-ups
• Deadlift
• Lat pull down front and back
• Seated Cable Rowing
• Bent-Over Barbell Row – hand like pull up
• Chest supported Dumbbell or Barbell row
• Bent Over Dumble rowing
• Closed-hand lat pulldown
• Scapular pull-up – back activation

Shoulders

• Barbell Overhead shoulder Press – front and back
• Dumble Overhead Should press with rotation
• Bent-Over Dumbbell Lateral Raise
• Seated Bent-Over Dumbbell Lateral Raise
• Alternating dumbbell front rise
• Seated and bent front up
• Dumbbell Lateral Raise
• Standing Barbell Shrugs

Leg – Quads and Hamstring + Calf

• Squats
• Weighted squat
• Machine front and back
• Walking lunges with weight
• Calf raises – Two legs and Individual legs

Weight Training Specific natural Supplement Stack

• Testofen® Fenugreek Extract (Trigonella foenum-graecum; 50% fenusides, 50% Saponins)
• Avena Sativa Extract (Oat Straw 100:1)
• Tongkat Ali Extract (Eurycoma Longifolia Jack 100:1)
• Maca Root (6% Extract)
• Bulgarian Pro-Tribulus™ Terrestris Extract (90% Sapongenins + 40% protodioscin)
• Stinging Nettle (95% Extract) (Urtica Dioica)
• L-Arginine
• Zinc + Copper

Disclaimer – These are based on random scientific studies conducted on a small sample size. So neither the efficacy nor safety is tested by me. So I leave it to the wisdom of the reader.

Definition of Planning

Planning is a process which involves the determination of the future course of action. It is the responsibility of the executive and it involves anticipating influencing and directing the nature and degree of change

Importance

Increases organisational ability to adapt to future changes and eventualities – the future is uncertain and organisations operate in a dynamic context. Therefore need a road map defining macro goals and strategies. Planning involves choosing among competing alternatives by looking at the long-term impact. It requires a 360* perspective and synthesis of individual and organisational goals and efforts. Leads to greater productivity. It requires monitoring, supervising, measuring and correcting.

Planning Commission

• Role of Planning Commission
  • Resources Identification
  • Prioritization
  • Plan formulation
  • Identify growth retarding factors
  • Have institutional mechanisms to achieve objectives
  • Do plan evaluation
• Changes in Planning post-LPG era
  • Centralised to decentralised planning
  • From imperative to indicative (giving promotional stimulus to stakeholders – Pvt sectors and states)
  • From national plans to sectoral/regional/holistic plans
• Criticism against PC
  • Highly centralised approach
  • Less involvement of states
  • NDC – National Development Council (PM + CM) failed to become an effective body and there was more D3 on politics rather than on development and economics (Sarkariya Commission recommended NDC into NEDC – National Economic Development Council)
  • Armchair Planning – Remote sensing
  • Less focus on PI
  • Artificial Plan and non-plan distinction – missing line of sight between PC, FC and Budgeting
  • States were critical of PC getting into the role of an allocator. Since its grants were discretionary and even discriminating
  • Outlived its utility – it was conceived in an era when the public sector dominated. Post LPG it failed to adapt and its major focus continued to be plan formulation and project evaluation

Ideally, PC should have played the following roles post-LPG

1. Investment Planning
2. Interest mitigation (between C&S, among ministries )
3. Coordination
4. Systems change role – Innovation-driven
5. Culture of productivity
6. Consultancy
7. Think Tank
8. Scenario-based planning. For e.g the 12th plan, PC had compared to a flotilla – where boats are independent but paths are interdependent and when the captain of the lead boat (centre) gives the signal to change direction, other following boats need to capture the signal and act.
9. RADAR Role
   • PC’s role needs to change from an input allocator to a strategic guide/councillor, itself observed ” Even the smaller states want PC to tell them how to spend money better and not where to spend money.
10. Strategic Role
    • Facilitate and mainstream reforms
11. Push decentralised planning and the principle of subsidiarity
12. Provide independent monitoring and evaluation of government policies, and programmes – in fact, the IEO – Independent evaluation office was started in 2014 but was discontinued after the new government came in and is expected to be replaced by DMEO – Directorate of monitoring and evaluation Organisation

Read more about NITI AAYOG

Niti Aayog or National Institution for Transforming India is the Government of India’s policy think tank established in 2015 to replace the Planning Commission. Since its inception, there are both ups and downs in its performance. 

Positive: 

1. Strengthened the spirit of ‘Cooperative Federalism’ by recognizing ‘strong states make a strong nation’ i.e. team India approach  
2. Inculcating a ‘bottom-up’ approach for the development process. 
3. Having specialists and generalists on board creates synergy.   
4. Various subgroups, task forces, expert panels and high-powered committees have been set and they have done a commendable job
   1. Bibek Debroy – revamping railways 
   2. three C.M subgroups – CSS, SBA, Skill India  
   3. Tarun Khanna of Harvard – Atal Innovation Mission and Self-Employment and Talent Utilization 

Aayog is awarded a five-star rating by the Bureau of Energy Efficiency (BEE) for pioneering the changes in Government Buildings. 

Lagging areas: 

1. The Aayog lack functional autonomy and constitutional backing. 
2. Many states are still not attending Aayog’s meeting showing a lack of outreach by NITI 
3. There is a lack of competent officers and staff members leaving many posts vacant. Apart from that most officers consider NITI Aayog a punishment posting. 
4. No clear distinction between the roles of the NDC, Governing Council and Inter-State Council – which may lead to policy overlap. 

On a whole, the institute is at best a work in progress. The status and mandate of the institution are clear i.e think tank. It should have no difficulty in playing a more meaningful role in shaping the country’s future.  

Reasons for creation

• Changed Context
  • Greater people’s expectation which requires improvement in governance, and dynamic policy shifts that can seed and nurture large-scale change
• States have matured
  • Diversity has enriched the Indian experience. Pluralism has reshaped federal consensus
  • States don’t want to be a mere appendix to the centre. They want a decisive say in determining the architecture of economic growth and development.
• There can’t be a one size fits all approach. Which undermines harmony and creates needless tensions.
• It is reasonable to centralize power where central control and uniformity are not clearly essential or it is impracticable – B.R.Ambedkar
• Technology has increased access to & sharing of info
• Centralised planning has a diminished role to play. since there are market forces and global shifts.

Forces transforming India

• The services sector and Industry are operations on a global scale.
• Government is more of an enabler rather than a provider of 1st and last resort.
• The role of the government as a player in the industrial and service sector be reduced. Instead, the Government should focus on enabling legislation, Policy Formulation and regulation.
• Agriculture – Improved due to technology and farmer’s efforts
  • Therefore need to move from pure food security to a mix of agricultural production which will increase the return to farmers
• Today we reside in a global village connected by modern transport, communication, media and networked international markets and institutions. As India contributes to global happenings, it is also influenced by it. Global economics and geopolitics are getting increasingly integrated. India needs to be an active player in the debates and deliberation on the global commons esp in unchartered areas. (Human Rights, Education and Environment…etc)
• India’s middle class is unique w.r.t size, and purchasing power and it is increasing with the entry of the neo-middle class which is an important driver of growth and has enormous potential because of high education levels, mobility, and willingness to push for change in the country. Therefore this economically vibrant group needs to remain engaged and it’s potential fully realised.
• India’s pool of entrepreneurial, scientific and intellectual human capital is a source of strength waiting to be unleashed. Social capital needs to be leveraged through appropriate policy initiatives.
• NRI: Spread across more than two hundred countries. Contributes to significant, geo-economic and geopolitical strength. Future national policies must incorporate this strength to broaden their participation in new India beyond their financial support. Technology and management expertise should be tapped.
• Urbanisation is an irreversible trend. Therefore make it an integral part of development. Use it as an opportunity to use modern technology to create a wholesome and secure habitat and reap economic benefits
• Transparency – an important element of good governance. In the digital age, modern communication like social media is a powerful instrument to share and explain the thoughts and actions of the government. This trend will only increase with time. Government and governance will have to be conducted in total transparency by using technology to reduce opaqueness and thereby reduce the potential for misadventures. Technology and informational access have increased unity and diversity helping to integrate the different capabilities of regions, states and ecosystems towards an interlinked national economy.
• Our development model has to become more consensual and cooperative it must embrace the specific demands of states, regions and localities. Create a shared vision of national development based on human dignity, national self-respect and inclusive and sustainable development.

Challenges before the nation

• Need to fruitfully leverage India’s demographic dividend through education, skill development, employment, productive opportunities to work in the frontiers of science and technology, knowledge economy.
• Poverty elimination – Antyodaya – Upliftment of downtrodden. Create an environment and support system that encourages women to play their rightful role in nation-building. Address gender inequalities, create equality of opportunity, and inclusiveness, and give weaker segments like SC and ST’s the ability to influence the choices made in settling the national agenda.
• Fully integrate villages institutionally into the development process, so that we can draw on their vitality and energy.
• India has 50 million small businesses which is a major source of employment creation. Need to provide support to this sector w.r.t skill, knowledge upgrades, access to finance and relevant technology.
• Disaster Management – Responsive development implies environmentally sound development. India is one of the megadiverse countries. Our Environmental and ecological assets are eternal. It must be preserved and safeguarded. Our legacy to future generations must be sustainable progress. Each element to future generations must be sustainable progress. Each element of our environment and resources namely water, land and forest. (Jal, Jameen and Jungle). Our developmental agenda should not compromise the quality of life of the present and future generations.
• States – The role of government in achieving national objectives may change with time but it will always remain significant. The government will continue to set policies that anticipate and reflect countries’ requirements and execute them in a just manner for the benefit of citizens. The continuing integration with the world politically and economically has to be incorporated into policy formulation and government functioning.
• Effective governance in India will rest on the following pillars
  • Pro-people Agenda : That fulfills aspirations of society and individual
  • Pro-active : Anticipate and respond to needs
  • Participation : Empower women in all aspects
  • Inclusion of all groups especially weaker sections
  • Equality of opportunity for our country’s youth
  • Transparency through the use of technology to make the government visible and responsible
• Governance across public and private domains is the concern of society as a whole. Everyone has a stake in ensuring good governance, and effective delivery of services. With public services often being delivered by private entities. There is greater scope for participation in the citizenry.
• Institutional framework of government has matured and developed over the years. Specific to the planning process, there is an need to separate the distinct process of governance from the strategy of governance.

Therefore in view of these challenges there is a need for an institution to serve as a think tank – a directional and policy dynamo. These institutions has to provide relevant strategic and technical advice across policy spectrum. It should include matters of national and international importance on the economic front. It should disseminate best practices from within and outside the country. It should respond to a changing and more integrated world. It will replace centre to state one way flow of policy with genuine and continuing partnership with states. It must have a necessary resources knowledge skills and ability to act with speed. It will provide strategic policy vision for the government. Deal with contingent issues. It must remember no single model can be transplanted form outside to India. We need to find own strategy for growth. Bharatiya approach to development.

Objective of Niti Aayog

• Evolve shared vision of national development with active involvement of states especially in priority sectors.
• Foster Cooperative federalism through structured support recognizing strong states make a strong nation.
• Develop mechanism to formulate credible plans at village level and aggregate these progressively at higher levels of government
• Ensure that national security interests are incorporated in economic strategy and policy
• Pay special attention to societal sections that may be at risk of not benefiting adequately form economic progress.
• Design strategic long term policy and programme frameworks and monitor their progress efficacy. Lessons learnt through monitoring and feedback will be used for innovative improvements and mid-course corrections.
• Provide advice and encourage partnership between key stakeholders and national and international think tanks
• Create a knowledge innovation – entrepreneur support system through a collaborative community of national and international experts.
• Offer a platform for the resolution of inter-sect-oral and inter-departmental issues in order to accelerate the implementation of development.
• Maintain state-of-the-art resources centre and be a repository of research on good governance, and best practices and disseminate it to stakeholders.
• Actively monitor and evaluate Policy implementation
• Identify resources to strengthen the success and scope of delivery.
• Technology up-gradation for Policy implementation.

The central secretariat is the admin complex and nodal agency of PF comprising all ministries/departments. Works on the basis of tenure and split system. Politically it is headed by the respective minister and administratively by a secretary.

Split System

Segregation of Policy formulation or PF and Policy implementation or PI between HQ and field agencies. It is believed that PF should be separated from PI since it requires a different mindset. 2nd ARC administrative reforms commission PF requires a broader perspective conceptual understanding and domain expertise, while PI requires in-depth knowledge and managerial skills.

Advantages

• HQ can take a holistic objective perspective and make a dispassionate assessment.
• Policy uniformity and consistency
• Consider intersectoral implications
• Consult the concerned department – Finance and Law
• If the field agencies are made solely responsible for PF, it may lead to ad hocism. Create confusion when the field officer is transferred, changed or moved on
• The policy will become a weathercock while HQ can bring in greater performance

But the split system should not be looked at in an isolated manner, need to bring field perspective to HQ concerned, and give flexibility and operational autonomy to field agencies to adapt to local conditions also HQ is not expected to interfere in day-to-day operations i.e it should not do micromanagement. Along with the split system, the tenure system becomes necessary.

Tenure System

Mobility of officials between field and HQ i.e between state and centre i.e AIS after serving in the field and in state secretariat comes to the central secretariat and then either goes back to states or continues to rise up in the central secretariat. For the past few years, IAS probationers will get attached to different central ministries and departments in their initial training period so as to gain perspective and insights on policy formulation at the beginning stage itself.

Advantages

• Helps both centre and state talent sharing
• Promotes cooperative and collaborative federalism
• Generates a national outlook among public functionaries – transcends parochial boundary and contributes to national integration
• When posted to HQ, they gain knowledge of policy formulation which helps them when they go back to the state and assume greater responsibilities
• It brings field perspective ground realities to HQ which tends to suffer from a lack of time and place knowledge leading to armchair policy formation (making policies at HQ without understanding local needs and variations – one size fits all approach)
• HQ postings increase civil services morale since they carry greater perks, privileges and proximity to the political executive.

Disadvantages

• This may result in an office-dominated admin instead of an officer influencing office procedure, the converse happens procedure becomes sacrosanct and he becomes a procedure worshiper.
• Does not ensure specialisation.
• Some officials may be interested in their field stay while others may want to migrate to the centre. The tenure system does not operate strictly on a rotation basis.
• States also complain about the name of the tenure system, the centre takes away the competent and leaves the residue behind.
• Many officials become birds of passage with divided loyalties between the centre and state or no loyalties.

Structure of central secretariat

The secretariat at fort Williams, Calcutta was designed to function during the company and crown’s period for furnishing information for PF and PI and carrying out orders. Corn Wallis, Wellesley, and Curzon contributed to organising the secretariat on more scientific lines. Today secretariat is an admin complex. The nodal agency of PF comprising of all ministries and departments. Politically it is headed by the respective minister and administratively by a secretary.

Functions

• Staff role – A³
• Secretariat support for the political executive
• Make, modify or evaluate policies
• Draft rules, regulations, amendments, bills …etc
• Undertake sectoral planning, POSDCoRB, HRM
• Securing admin, and financial approvals from competent authorities
• Monitor PI by field agencies
• Do PE – policy evaluation based on feedback
• Initiate measures to develop greater competence in HQ and field
• Deliberate and undertake scrutiny in consultation with other ministries and department
• Assist minister in charge in discharging his duties w.r.t parliamentary responsibilities – Q & A reply statements, assurances, resolutions, motions…etc
• It is a think tank, organisational memory, MIS, and keeps all the surveys, reports, committee findings, investigations….etc

Strengths

• Time-tested systems evolved from company rule to crown rule to the present day.
• The rule-based procedure is driven
• Ensures stability during normal times and crises – smooth transfer of power from one elected government to another
• Committed to political neutrality prevented the politicization of government services and policies
• Wherever essential structural innovations like autonomous bodies like empowered commissions have come up
• The link between PF and PI through the tenure system

Weakness

• Structural, Operational, Personnel
• Structural
  • oversized, bloated bureaucracy, top-heavy
  • Undue emphasis on routine function leads to national priorities not getting the due attention
  • Functions which are best carried out by other agencies or can easily be outsourced or continued to be retained by the centre
  • Fragmentation of function – general trend is to divide and subdivide – Less E3, the law of diminishing marginal utility
  • The proliferation of ministries and departments with weak integration and coordination ( no convergence, duplication, or silos)
  • Extended hierarchy with too many levels causing delays and diffused accountability. Everyone’s responsibility is no one’s responsibility
• Operational
  • Many levels don’t contribute to decision-making or add value – ideally as per the manual of office procedure files are to be declared in 3 levels only (originate, initiate and decide).
  • However, the tendency is to involve everyone – No management by exception – Risk avoidance.
  • Weberian dysfunctions, goal displacement, self-aggrandisement, trained incapacity, status quo, elitist, emphasis is on consultation
  • Movement of files becomes a substitute for decision making leading to delays inefficiencies, and red-tapism(avoidable delay) except for some committees and boards, there is a lack of a culture of delegation and no principle of subsidiary. (if you can delegate you should delegate)

Management observation w.r.t bureaucracy working

• Work expands to the max time available
• Officials multiply sub-ordinates and not rivals
• Eventually, everyone rises to his maximum level of incompetence
• Officials create work for each other
• Trivial issues get sorted out – vital issues remain
• Pareto principle – 20/80 – 80% of work done by 20% of people

Personnel Weakness

• Carrier stagnation at lower levels
• No effective performance appraisal system
• Lack of leadership morale, motivation, capacity building

Solutions by ARC

• The centre should exclusively focus on defence, IR, Justice, ROL, and Human development through access to good quality education and health
• Infrastructure
• Sustainable natural resource management
• Social security
• Social Justice
• Macro-Economic Management
• Only National economic planning w.r.t other sectors centre should adopt the principle of subsidiarity

Advantages of subsidiarity – also advantage of decentralisation, LSG, PRI

• Increase E3
• SMART
• Management by exception
• Stakeholders mentality
• A better understanding of local issues – no remote sensing
• Local finality – local problems get solved at local levels
• Citizen-centric admin – Focus shifts from process to performance. Not only do things right but also do the right things.

Other Reforms

• Downsize / right size
• Redeploy, and retrain surplus staff after manpower planning
• Generalise the specialist and specialise the generalist
• Outsource non-core activities
• Use ICT – Info, Communication, tech – E-Governance and M-Governance
• Delegate, decentralise and give autonomy
• Expose personnel best management practices
• Single window clearance
• RTI and RTS

Chief Secretary – Crisis Management

• Coordination, monitoring, heads crisis management group at the state level.
• In case of man-made crises – L&O, riots, LMN – deal with them fundamentally and not just symptomatically.
• Address the root cause through development, and good governance and bring them into mainstream
• Looks at inter-state disputes and conflicts – can take a long-term and more objective view – make use of their position and being a part of AIS use tact diplomacy in resolving outstanding issues.

Single wheel does not move

– Kautilya

PMO – Prime Minister’s office was called PMS or Prime Minister’s Secretariat until an emergency. Line agencies need A3 – Aid, Advice, and Assistance of staff agencies to perform in E3 – Efficient, Economic and Effective manner. The need is imperative at the apex level of admin, In a parliamentary democracy where the PM has multiple roles and responsibilities, it is inevitable for the PM to have dedicated staff support. Therefore the need for PMS / PMO.

Roles of PMO

• Secretarial assistance to PM
• Headed by Principal Secretary to PM who is also the principal advisor to the PM
• Staff Role A3 – today there are specific domain advisors like NSA, CEA, and Scientific advisor to the PM. But still, it is Principle Secretary to PM who is the principal advisor
• Prepares PM w.r.t Parliamentary responsibilities like departments retained by PM – personnel, space and atomic energy …etc
• PMO is a residual legatee – A function which is specifically not assigned to any other agency operated out of PMO
• The PM relief fund is operated out of PMO
• Image Management – media and other management
• DMU – Delivery monitoring unit for monitoring flagship programmes. Now PRAGATI – Proactive governance and timely implementation. It is a multipurpose and multimodel platform for addressing the common man’s grievances and simultaneously monitoring and reviewing essential programmes and projects of GOI as well as projects flagged by states. It bundles the latest technologies – digital data management video conferencing and geo-spacial technology. It combines cooperative federalism since it brings the secretary of GOI and the chief secretary of state in one stage with the latest info and visuals of the ground-level situation.

Relationship between PMO and Cabinet Secretariat

• 1950’s
  • Nascent existence of PMO. No conflict between PMO and Cab.Sec
• 1960’s
  • Top-ranking Bureaucrats enter PMO for 1st time but Cab. Sec maintained its pre-eminence.
• Late 1960’s and early 1970’s
  • Increase in concentration of powers in PM. Presidentialisation of PM. COM reduced to endorsing body. Therefore PMO emerged as the most trusted agency closer to PM than any other agency. Became the sounding board, eyes and ears. Alter ego of PM.
  • Principle communicator between PM and other agencies. Former bureaucrats recalled in their autobiography that PMO teams accompanied PM on foreign tours even when the foreign minister was not present. A strong PMO supplemented the presidential style of PM’s work and became like a de facto cabinet.
• Emergency Period
  • PMO was the principal think tank, supposed to have controlled RAW and IB during this period. Major foreign policy and economic thinking came from PMO. PM was perceived to be involved in power brokering. Played a key role in the excesses committed during an internal emergency.
• Post Emergency Period
  • Nomenclature changed from PMS to PMO to reduce the institutional importance by verbally downgrading it from secretariate to office. But this was only a cosmetic and symbolic change and ultimately PMO is as powerful as PM, wants it to be or makes it to be.
• The mid to late ’80s
  • Increased size of PMO, separate Minister of State for PMO. Conceived and operated many mission-mode projects like telecom, science, tech…etc. Lateral entry of experts from other sectors to PMO (non-bureaucrats and domain experts like Nandan Nilekani)
• Late 90’s to early 2000
  • Principal Secretary to PM emerged as the chief channel of communication between the PM and other institutions
• Rainbow coalition
  • Of 24 parties increased dependency on PMO for coordination-related issues. Principal Secretary to PM entrusted with multiple responsibilities – functioned as NSA – played a crucial role in negotiating during the IC-814 hijack case.
  • The chief secretary was overshadowed by PMO even cabinet ministers met the PM through the Principal secretary. He is seen as a super advisor assisted by a group of officials seen more as a powerful line agent than a staff agent.
• Current Phase
  • Regulations amended to let PMs choose as Principal Secretary
  • PMO is playing a more hands-on role with mission mode deadlines.
  • In sync with PM’s leadership style. A sense of urgency, close monitoring, real-time tracking, and conflict resolution.
• Conflict resolution and convergence
  • Cabinet Secretariat in this phase is more of a coordinating body and has shown remarkable restraint and maturity and it is refused to be drawn into power politics over the years. Being the oldest of secretariate has sometimes been overshadowed by PMO. The youngest of the secretariate due to its proximity with PM.
  • It is a functional imperative that the PM is given dedicated and adequate staff support given his multiple responsibilities. At the same time, any secretariate requires competent and experienced diplomatic and tactful administrators. At the post of cabinet secretariat, the leadership quality of the civil servant is tested to its maximum. On the other hand post of Principal secretariat to the Prime Minister is uniquely endowed having tempting access to power, because it is closest to the PM.

Ultimately it is up to the incumbent holding the post and on the PM to keep PMO within limits. It is a staff agent and should not become a crutch. PMO is inevitable staff agent and undesirable line agent. Both chief secretary and PMO need to evolve a healthy functional relationship to exercise the responsibilities in E³ manner.