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Found 38 results

  1. Have you ever been on Twitter and accidentally liked a tweet while scrolling? Yep, almost every single person has done that, it just happens sometimes. But nope, if a celebrity makes that mistake - that too with the most stupid tweet ever - they have to be crucified. People aren't allowed to make a mistake now, especially when you're in the public eye. That's why as soon as someone spotted Karan Johar liking a tweet on the social media website which was praising Akshay Kumar and his new movie 'Kesari', while also simultaneously abusing Shah Rukh Khan, the hashtag #ShameOnKaranJohar starting making the rounds. ' @iamsrk it's high time you should know that you have been keeping Snake on your Neck. This ungrateful @karanjohar can stoop low for money and fame. If he doesn't apologize publicly, we will trend day and night against him and fill his mention with abuses.#ShameOnKaranJohar pic.twitter.com/mSlJ0OKyvm — BRK. (@iamsrk_brk) March 22, 2019 I can't help but laugh at this, this is so extra. SRK @iamsrk Almost Took A Bullet From Underworld Don Abu Salem For @karanjohar in 1998. HE Said : "I'm standing here in front of you, lets see who shoots you , I'm standing right here"#ShameOnKaranJohar for liking abusive tweets against SRK. https://t.co/ieBocIcYLQ — RahuL Choudhury (@Rahul_SRKians) March 22, 2019 Then KJo of course came out to apologise for the technical problems. Guys having a technical problem with my twitter account! Strange things are going on!from uploading shoe picture and gibberish to liking tweets I haven't even read and would NEVER even acknowledge! Please bear with me and I apologise for any inconvenience! Sorting it out asap! — Karan Johar (@karanjohar) March 22, 2019 Good tweet, KJo. Aaj twitter pe thodi gadbad ho gayi but baaki sab #firstclass hai. ð — Karan Johar (@karanjohar) March 22, 2019 But, the best tweet came from the man himself. SRK hates 'SM clarifications' but had to defend his bestie so his fans could stop abusing Karan. And, I couldn't stop laughing when I read this tweet, it's the most SRK tweet ever, tbh. I hate clarifications on SM. @karanjohar is technologically challenged but has other good qualities like his taste in clothes!?Just like Life, twitter doesn't come with instructions, so mistakes r natural....& also he has fat fingers. Go easy all, Make Lov not War...it's more fun — Shah Rukh Khan (@iamsrk) March 22, 2019 Everything that can be said about King Khan and his famous wit has been said before but the fat fingers comment had me DED. The king of wits, indeed.
  2. You go to the gym to get jacked. You want to look great naked as well as have good musculature. Essentially, like every other guy who goes to the gym, you want to lose fat and gain muscle. The question now is can you do it together? If yes, how do you do that together? Losing fat and gaining muscle at the same time is known as body re-composition. Answering the first question, can you do it together? It would be a firm yes. It is not about can you do it together but it is almost certainly expected to happen together. © CoachMag A host of studies show that resistance training combined with adequate protein intake usually leads to growth in lean body mass and eating in a caloric deficit leads to losing body fat. That is still just one part of the equation. The other part being the question, to what degree can you do a body re-composition? This is where people confuse themselves and burn their wheels out. A meaningful or a significant body re-composition happens usually in these cases: 1. Total Beginners When beginners start to lift weights, it is usually a novel stimulus to their bodies. As a response to that novel stimulus, they build muscle quickly. This period is also known as the newbie gains period. Combining this with a caloric deficit, adequate protein, and progressive training, a beginner can expect a good amount of fat loss and muscle gain at the same time. 2. Detrained Individuals At times, an intermediate or an advanced lifter might have to stay off the gym maybe due to a hectic schedule, travels, or a layoff due to an injury. When a lifter is detrained; the myonuclei that resulted in muscle repair and growth in the past stay there. It's just that they shrink in size and the muscle appears smaller. On training again after a layoff, these myonuclei grow back in size and give the muscle a fuller look again making the trainee experience rapid gains in muscle size. © Muscle and fitness 3. Fat Individuals Muscle building is a metabolically intense process and your body requires a significant amount of energy to synthesize new muscle tissue. When overweight individuals start resistance training combined with a higher protein diet, it puts them in a sweet spot where they can build muscle due to resistance training combined with adequate protein intake. At the same time, they have enough stored fuel in their bodies (body fat) to support the metabolically intense process of building muscle while losing the body fat even when they eat lesser calories. There is a good chance that they will look jacked when they start lifting weights and lose body fat. 4. Those Who Take Steroids When someone starts taking steroids, the myonuclei formation due to training is 3 to 5 times more than a normal individual. At the same time, they have quicker recovery rates combined with increased exercise tolerance. That puts them in a position where they can build slabs of muscle and lose fat at the very same time. Read this piece if you are interested in knowing how steroids literally change the muscle building game for individuals. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  3. “India's music festival scene seems to have taken a leaf out of the big fat Indian wedding booklet. They keep getting grander,” I overheard a fellow attendee who was attending her first major music festival in India. First of all, let's establish that I'm no expert on the subject. But music fest regulars keep telling me about amplified audiences and improved logistical arrangements in the last few years. These efforts have definitely put India on the world map of parties and merrymaking in the name of music. I assume that most of you reading this are at least aware of the Fyre documentary on Netflix; so we know how bad things can get. My friends from the PR industry insist that Budweiser, especially with its vertical Budweiser Experiences (BE), has had a critical impact in this space. To be honest, it's hard to ignore the good things that have happened in electronic music via BE fests like Tomorrowland, Electric Daisy Carnival, and Sensation. In India, it has also introduced 'What's Brewing' – a global music platform where local and international artists perform exclusive sets and BUDx Boiler Room, which claims to be the first global electronic music lab in India. © Budweiser/MensXp Budweiser Experiences calls itself an innovative platform curated with an aim to shape youth culture in India and provide world-class experiences for our consumers across the passion points of music, art, sport and lifestyle. And going by our experience at Sensation, when they invited us over for arguably India's most well-known dance music festival Magnetic Fields, we had to answer the call. It was my first trip to the magical land of musical experiences in the North West corner of Rajasthan, Jhunjhunu. The festival takes over the ostentatious Alsisar Mahal every December to bring together the most regal rave in India. Around 4,000 partygoers gather to freely glamp in the sand, meander across sunbaked roofs, and enjoy the fluid nature of the festival's structure (you aren't given the Festival Guidebook until you arrive at the venue) across three days. Plot twist: I was sober throughout the rave. I'm not averse to experiments, but ingesting psychedelics didn't feel as inviting at that point in time. It's easy to feel like a misfit in that sea of 3,999-odd others in that situation but I got through and had a lot of fun in the process. With the party season is in full swing right now, you might also find yourself in similar situations. That's why your saviour has made you a proper guide to stay sober and yet make the most of India's big fat music festivals. And it goes like this: Immerse in the travels © Budweiser/MensXp There's only one way to approach Alsisar Mahal i.e road transport. Most attendees chose to drive but our media junket was provided with our own bus from Delhi. The camp site was around 225km away and the landscapes after exiting the NCR confines were a huge relief from city life. More so for the music journalists who were travelling from Mumbai. There's only one midway restaurant on the way though. Cars had made a beeline and the costumes of their passengers were a definite giveaway about their destination. Do try their pakodas with chaai, and have a plate of the biryani if the hunger pangs are too intense. Pro tip: Carry your own cigarettes and carry your own snacks. Everything else you're too careful about, I'm sure. Make friends © Budweiser/MensXp I met a few familiar faces from my Mumbai circles, in Delhi. But little did I know about India's music journalist community. Some of them, just like the sports and auto sectors, are true nerds of their craft. And eventually, nothing beats a good old glass of rum to make new friends. The rest of the fest's audience was drawn from across the country, particularly the party-friendly cities of Mumbai and Bangalore. There were also expats from the Gulf and a number of Europeans, of the backpacking, hippy variety, who were climaxing on this orgasmic intersection of 'culture' and history. “Ek bottle paani,” I heard a white dude ask a local vendor. A few quick exchanges later we exchanged numbers and promised to host each other in Germany and Delhi respectively. Pro tip: Just go up to people and talk. Most fest goers don't bite. Eat well © Budweiser/MensXp Speaking of local vendors, don't fall into the trap of glamping restaurants; rather eat at the by lanes running along the palace's boundary walls. The entire village comes to life during Magnetic Fields and locals conjure up tiny eateries, extending from their patios. Try out all the local food and especially some of the desi chicken and mutton preparations. It was so cold I couldn't resist the Maggi and eggs either. Pro tip: Carry toilet rolls if anything goes wrong. You're in the middle of a fucking desert. Colder climates don't run a high risk of dehydration unless you're drinking. Alcohol can easily be obtained at one of these makeshift local shops. Prices are nearly double the standard rates, but that's the least you can pay for that convenience. Either way, stay hydrated under the day Sun (which can be scorching at times) and pee responsibly. Enjoy the countryside © Budweiser/MensXp Apart from satiating gastronomic requisites, the Rajasthani countryside also offers unique handloom shops and other surprises. It likes to pride itself in being a capsule illustrative if a time when the land was ruled by Rajput warriors. Look carefully and you'll find ancient frescos and carvings on the medieval era buildings. Lucky ones, like yours truly, also get guided tours from the palace's prince himself. He followed him around the maze-like gullies and arrived at a pop-up staged called Pukaar. No trip to Rajasthan is ever complete without a dose of folk music and Kutle Khan's group was just that glimpse of the region's melodic prowess. Pro tip: Talk to the locals, they're fascinated by everything that's happening around them. PS: The more orthodox ones might just be a little pissed Let the music guide you © Budweiser/MensXp And finally, the variety of musical experiences is a fitting exhibition of the festival's essence. There's a stage called Oasis, which is a cute little setup in the sand. DJs from Monica Dogra to Kristy Harper, and Delhi Sultanate played under the winter Sun here across the three days. Grab a six-pack from a nearby counter and you're sorted for a few hours. The sundown magic begins at the terrace party, where I discovered the effortless coolness of Lifafa and the nights then unfold at the North Stage, the South Stage and the BudxYard. Along with the likes of Daphin, Pangaea and Carista at these arenas, a Delhi band called Submarine in Space enthralled a niche crowd at Piano Man Jazz Club's 'The Peacock Club' stage. My personal favourite at the festival though was undoubtedly Tajdar Junaid. Before his participation was announced, big acts including Nabihah Iqbal were cancelled. Music journalists were especially bummed, but Junaid put a smile on everyone's face and a tear or two in a few eyes. Pro tip: Keep listening, there'll be a tune for you. So there you go. Next time you're feeling left out at Mag Fields or any other big fat Indian music fest, here's your tried and tested guide to merriment. Thank me later.
  4. I started as an extremely fat guy with some really messed up eating habits. My cravings for sweet and savoury food were high all the time. I can still remember myself in the college canteen munching on patties, Tandoori Momos and soft drinks on a daily basis. Health Issues All of this started giving me major issues in my stomach. I had to take injections for this reason too. During regular check-ups in my school, I used to feel ashamed after seeing the weight scale going overboard. My weight had reached to 115 Kgs then. This made my friends tease me and call me names. Due to his, I had to visit a family doctor who rightly stated my poor eating habits as the reason for my abnormal weight gain. My Source Of Motivation I was forced to go to the gym, but it was against my own desire. The concept of training and working hard did not attract me. All of this changed when I met a girl who told me the hard truth – “You don't look attractive!” Uneducated Start To My Journey That hurt me deep inside but motivated me to start my journey of transformation as well. I started to run on the treadmill for countless hours and neglected weight training in the initial days. This made me lose 10-12 kgs but also made me look weak. I just ran on treadmill without thinking anything about the diet. Self Awareness The tables were turned when I changed my location to Pune and started watching videos on diet and training. I got aware on basic topics like calories, macros and macronutrients. Measuring my food and counting calories with the combination of heavy lifting made a lot of differences in my body. I used to get goosebumps seeing biceps popping out of my arms. My supplement stack only contained following two things: 1. Whey Protein 2. Multivitamin What Worked For Me? Apparently, the combination of these things worked for me: 1. Caloric deficit (Eating less calories than my bod requires) 2. High protein diet 3. Walks to the gym adding to Energy Burn (I didn't have my vehicle in Pune. This made me walk to the gym) 4. Educated and Science Based Training methods 5. Real Food and not meaningless Supplements What Didn't Work For Me? I followed the Ketogenic Diet in between which obviously got me results. Later on, I realized that this diet could not be followed for long because of limited food options. My Final Message To All When your loved ones see your efforts and hard work, they start recognizing and supporting you. Girls who didn't know my name, drool over me now! My parents have started appreciating my fitness goals. Also, our decisions and choices dictate our progress. I'm that one guy in the group who chooses diet coke over a regular soft drink. These small choices can add up in the long run and make us achieve our goal sooner.
  5. My name is Miten Kakaiya and I am a fitness coach. You might think it was easy for me, because it is my profession. The truth is that I was nowhere close to where I am now, physique wise. I tried and failed for many years before I learned what I was doing wrong and what I had to do right. This is a look into my journey. When Fitness Was A Dream Back in school, I was the 'fat', out-of-shape kid. I would still push myself to get through a workout routine (3 sets of 10 push-ups, 3 sets of 50 crunches, 3 sets of 10 squats) that I had fashioned for myself every night before bed. But those push-ups, crunches, and squats did absolutely nothing. Perhaps because I was doing it for the wrong reason, which was simply that I was frustrated. My first gym experience was a short, 3-month stint before I was to leave for the university to Manchester, UK. I thought it would do the trick since I clearly wasn't getting anywhere on my own. As part of my membership, I received a complimentary month-long diet plan, which was quite terrible. I also hired a personal trainer, who introduced me to the basics of weight training. The outcome was- I did manage to increase my arms by half a cm which gave me the false impression of having achieved an Arnie-like physique! Life Lesson 1 Stints don't stick. When starting any fitness journey, even if it's an 8-week Plan, the mindset should be to focus not just on a goal to be achieved by the end of the plan but to look ahead at making that planning part of a journey. When Fitness Was A Fad False impressions aside, my stint at the gym in India led me to join a gym as soon as I got to the UK in 2011 for keeping the momentum going. But the distractions of being in a new country, with new friends and a new life meant that I went to the gym not more than 6 times in a whole year. This plus my irregular eating habits resulted in a 'skinny fat' physique, which I had come to accept as my body shape. With very little motivation left in me, I didn't dare re-join the gym next year but occasionally played some football to keep my stamina up. When, in my third year, a gym opened up right under my student accommodation, my flatmate and best friend, who was also my first fitness motivator, persuaded me to join with him. We believed that thanks to the proximity, we'd be more regular than we'd ever been. What happened in reality though was that gymming became just a vanity trip – we'd go only on days we were planning to go out clubbing, so we could show-off the pump and feel good about ourselves. And although we were more consistent with gymming by the end of the year, my nutrition needs were severely lacking. Grabbing a burger from McDonald's or a £1 frozen pizza for our post-workout meals effectively meant our 'workout' sessions were nothing but a waste of time. The next year, an unexpected (albeit misguided) motivation came my way when my sister moved to the US, making it possible for me to attend my dream festival – the Ultra Music Festival in Miami in March 2014. Two months ahead of the festival, I was gymming 5 days a week, pushing myself to run that extra mile, and eating only home-cooked meals. At the end of 2 months, I achieved decent results (still no abs though!). But again it all came to naught, as after the festival I had lost all my motivation again. Life Lesson 2 Right reasons matter. Motivations come in many shapes and forms but the ones that truly last are those that are not limited by transient goals, such as a number of the weighing scale, a pair of jeans to fit into, or the number of abs that show. When Fitness Became A Reality In my final year at university, a new friend became possibly my biggest and most influential motivator till that point. He introduced me to the concept of a Balanced Diet (as opposed to just dieting), and Macros and how it all works. I came to realize the connection between food and exercise as I observed how eating healthier made working out easier, effective and enjoyable. It was during one month just before the summer of 2015, when I was on lockdown, studying for my exams that I went a clean-eating mission. Naturally, I had no distractions in the form of parties and what not. Instead, I was tied to my study table, with very little physical activity. My daily routine was cooking clean meals, eating them, studying, cooking again, eating again, studying and sleeping. To my shock and surprise, I saw the best results that I had ever seen in my entire life from those 4 weeks of no exercise but eating pristine clean. I had lost 7 kgs! I even observed the faint beginnings of my ab muscles showing through for the first time in my life. After years often pointless slogging at the gym, I realized that food was the real answer! Soon I couldn't wait to apply weight training with diet to see what wonders it would do for my body. And for once I was not disappointed! Two months later, I had a ripped physique with six-pack abs. Now I was the one with the physique I always admired on others. Life Lesson 3 Finding the right balance is crucial. Food is an essential part of the health and fitness equation. It literally is the fuel for our body and can change the outcome of your workout routines. Being on the fitness journey is also a constant process of learning about your body, how it works and what works. When Fitness Became A Lifestyle The results were so incredible and addictive that I just didn't feel like eating anything unhealthy. Eating clean and going to the gym became a natural part of my life, such that my day felt incomplete if I didn't eat clean through the day, and didn't manage to squeeze in at least one weight training session. What was also incredible was that I was seeing these results without having done a single mile of running or cardio. And I didn't even have to resort to bland foods and salads all the time. But I was willing to experiment, learn, and adopt a few things from my old lifestyle to fit my new one. By now, I knew what I was doing would continue to get me the results if I was consistent, and so I had no reason to stop. My goal, then, changed to PROGRESS. They say that it is good to have an end goal in mind. According to me, however, that's not the case for fitness. The aim shouldn't be just to reach a particular shape, size or number because you'll lose motivation the moment you get there – similar to what happened to me after Miami in 2014. But when the goal is to keep growing and progressing, one day at a time, to be the better version of yourself every single day - there is nothing that can stop you. My biggest victory was a mental one. I had long stopped comparing myself, my physique, my body with those around me. I was my only competition, and that was what motivated me to stay on track. Make this a lifestyle – do it to please no one but yourself. Life Lesson 4 The fitness journey never ends. Fitness becomes a lifestyle when it stops being something extra that you have to accommodate into your lives, instead becomes what directs how you live your life. Your fitness routine (diet and workout) also has to be your own. It has to seamlessly fit into your life so that it stops being a struggle but comes naturally to you.
  6. Diets, diets and DIETS! There are so many diets floating about that you can never seemingly make up your mind to stick to one. It gets tiring and moreover, frustrating to pick the best diet suitable for your goals. Keeping it simple, there isn't any such thing called the 'best diet'. Yup, one diet never fits all. However, there can be some diets that can have the opposite effect and ensure you never achieve your fitness goals. So, if weight loss is your target, then stay away from these three diets: 1. The Paleo Diet © Thinkstock The Paleo diet was popularized by an American nutritionist Loren Cordain. It tries to mimic what our palaeolithic ancestors ate and eliminates all types of modern human-made foods such as agricultural foods (grains, wheat, rice, pulses), dairy (cheese, milk, butter) and processed foods (KFC, Lays, McDonald's). It essentially consists of meat, fruits, nuts, and leafy vegetables. The basic idea is: Since our ancestors were lean, strong and active, consuming a diet which they ate will provide us with the same attributes. The problem? This is an extremely flawed assumption. Our ancestors were not lean and strong because of the food they ate, it was the time period on earth wherein if you didn't have those traits you would be dead. Also, our palaeolithic ancestors were spread across the earth and consumed a variety of foods depending on geographic location and availability. ' Thus following this expensive diet (nuts and red meat are expensive) is not going to speed up your muscle gain or fat loss process. And unless you do not enjoy eating these foods on a regular basis there's no need to follow this diet. 2. The GM Or General Motor Diet © Thinkstock If you think the name of this diet is stupid, then brace yourself for its even stupider protocol. The GM diet was developed by the employees of a vehicle manufacturer company, General Motors in 1985. The diet does not account for calories or macro/micro-nutrients but is broken up into seven days, each with strict rules about which food groups you can consume. Here is what this diet looks like: The diet doesn't specify the maximum or minimum amount of food to be consumed each day. Day One Eat only fruit — any kind except bananas. Day Two Eat only vegetables in raw or cooked form. Limit potatoes to breakfast only. Day Three Eat only fruits and vegetables of any kind except bananas and potatoes. Day Four Consume only bananas and milk. Day Five Eat two 10-ounce (284-gram) portions of beef, chicken or fish. In addition to the meat, you may only eat 6 whole tomatoes. Vegetarians may replace meat with either brown rice or cottage cheese. Day Six Eat two 10-ounce (284-gram) portions of beef, chicken or fish. Vegetarians may replace meat with either brown rice or cottage cheese. Increase your water intake by two glasses to flush out extra uric acid. Day Seven Eat only brown rice, fruits, fruit juice, and vegetables. Surprisingly, this diet is also recommended by some dumb Registered Dieticians. And here is the problem: except day six & seven, you are only consuming carbohydrates or fibre on the majority of days. For optimal functioning of the human body carbs are just optional (this does not mean they are bad!) but protein and fats are critical, and this diet severely lacks both. Following this diet may result in weight loss due to the huge caloric deficit that is bound to happen, but it will also cause plenty of muscle loss and will make you feel miserable. And once you come off it, a lot of weight will also be regained. 3. Boiled Food Diet + No Sugar & Salt Diets © YouTube This is the holy grail of every bro scientist gym trainer, you go to them asking how to lose fat in the fastest way possible, and they will recommend: "eat only boiled food and refrain from using sugar and salt". Well, in a way, this works because you will begin to hate food so much that you will stop consuming it and inevitably lose weight. Coming to the point: Science has proven numerous times that the body is not concerned with the source but the nutrients. And the fundamental process behind every diet is energy balance i.e. if you eat more than you burn, you will gain weight and if you eat less than you burn you will lose weight. Thus following a diet like this, which gets you fed up in a few days, is a pure waste of time and energy. You did not get overweight in a few days or weeks, therefore do not expect to get fit in a few days or weeks. Invest in a trainer which can design a training and nutrition plan that is feasible as well as enjoyable for you. All the best for your fitness goals in the coming year!
  7. It was my first year of Bachelors in 2014 when the fitness bug first bit me. At that time I was very skinny, weighing around 49kgs at 6 feet 2 inches tall. Bullying was just as regular as college. Friends, relatives and almost everybody I knew made me the butt of all jokes. This broke my heart and I decided to steer things around and answer the bullies. Getting into the gym was another struggle. The bullies came in the form of gym bros and desi trainers. I shut myself off from the loathing and focused on lifting. For three months, I hustled my way through the weight and had no idea about nutrition. This backfired and I gave up with a beat down mentality. In 2015, I resumed lifting but this time around, I was tricked into buying mass gainer by a desi trainer. As a rookie, I took his advice and spent around Rs 10,000 and bought 20 kilos of it. Over the course of the year I had gained nearly 20 kilos of weight. Now from a skinny fat dude, I was a fat dude. The trainer now asked me use fat burners. Luckily, I didn't. In 2017, I was expecting to get my weight down but I didn't see any results. Then I came in touch with GetSetGo Fitness' coach, Vishwa. I followed his posts on Instagram and impressed by his knowledge, I enrolled under his guidance. After 2 months of training with him, I was impressed with the progress I had made. I made it a point to not quit this time around. Nearly 12 weeks into his training, I got absolutely shredded. I used nothing but food and barely any supplements apart from multivitamins. Along with this, I also learned to create my own diet plans. At present, I am bulking. Fitness is all about understanding the science of nutrition and exercises and applying the right thing at the right time. It is a lifestyle. A never ending process that demands consistency!
  8. When I was a kid, football was my true love. A fancy game as it is, all the girls in my school used to drool over the best players on the field. As a 9-year-old boy, I was amused and wanted to be the centre of attraction as well. Amidst all the dreaming, I forgot the harsh fact that I was a fat kid. I used to go for football training camp but was never selected since the coach knew that I lacked endurance and couldn't run. Fast forward a few months and I wanted to be the next wrestling champ. But then again, everybody told me fat guys don't wrestle. All this frustration piled up over time and then, I decided to join a Martial Arts school, and that's how my life-changing journey started! For me, real fitness started at the Martial Arts' school. My master was never biased. He knew that if I had to jump higher, run faster, punch harder and kick some nuts, I had to lose weight. For 6 months straight, he made me run and do bodyweight drills for 3 hours. Initially, I used to drain out completely and give up several times, which made me feel like a complete loser. Other guys would outlast me and beat me at every friendly roll. Looking at the other athletes, I used to feel demotivated. My real challenge was to make myself believe that I could do it and my master played a big role in developing that confidence in me. Stupid Advise & A BAD Experience With Fat Loss Steroids I remember the very first time I started working out at a regular gym. I was surrounded by buff dudes and each one of them had some crap to feed me. Some advised to "eat oats", some said to "drink green tea", and some said to "sleep at 8 pm and wake up at 6 am" and so on. That was for a short while though. The major myths came my way when I joined an expensive gym with all the flashy lights and branded equipment, and I soon realized that the trainers and members there were no better. One trainer suggested I should take clenbuterol (a popular fat loss drug among enhanced bodybuilders). I fell for it and realized I had developed a weird pattern of heartbeats and I used to shiver after consuming it. It was at that moment I decided to stop taking the supplement and learn about more about it, following which I realized that it is a banned drug. Guys, believe me, stay away from such drugs as they will do nothing but harm you! The Meeting That Changed My Life I met a master trainer in the same expensive gym a few years later. He is certified from a reputed academy in India. He seemed logical and talked sense for a change, and that was the turning point for me. Interacting with him and learning things from him developed a genuine interest in me to learn more about fitness science. He is a master of biomechanics and exercise techniques and whatever I have learned, it from the same guy. Co-Founding A Fitness Company Presently, I am the Co-Founder of GetSetGo Fitness. It's been a long journey ever since I started and I don't wish to stop anytime soon. There was a time I was struggling to make a living out of my passion, and then came a point in my life when I finally co-owned a fitness brand and started changing the lives of people. I work with a team that I would call 'the most sorted' ever. Long story short, I am living the dream I have always dreamt!
  9. I began my fitness journey from the very start of January 2017, when I decided to finally be stubborn and strong-willed about my New Year resolution of becoming a fitter version of myself. Set A Goal, Be It Whatever Actually, truth be told, it was not initially about fitness but it was more about trying to look better and improve my appearance and the goals were in all honesty, quite cosmetically-inclined. I had always wanted to have a 6-pack as a kid and the desire to get it was on my bucket list. I wondered if an ordinary person like me could ever achieve the same. So, that was my motivation, to at least try and achieve a physique that Instagram fitness models have. I did not have any major health issues as such, but I would admit that I did fall prey to body image issues about the way I would look. Most people are not entirely proud of the way they look and given a chance would always want to get rid of their pot-bellies, they would like to get rid of their double-chin, and their paunch, and the list is endless and I sadly too was one of these people. Enough Of Lethargy There was always this sense of weakness that existed; the unavoidable consequence of the inactive life that I led. I could barely run a flight of stairs without gasping for air uncontrollably and I barely had the endurance and willingness to even walk short distances. Work, Stress And Poor Eating Even while working as an auditor, an occupation which involved a lot of non-stop travelling, I would think it would be fair to describe my lifestyle as sedentary, as almost 15 hours of my day was spent sitting on a chair. My poor eating habits were quite disorderly as well. I would binge on anything I would see. This food would basically comprise of junk, ranging from the unhealthiest road-side noodles to oily deep-fried samosas and puris with aloo sabji and of course, the entire index of junk food. Steering Things Around So I decided to follow my brother, who is a highly sought-after fitness coach in Kolkata. What set him apart from most trainers in our area was how he focused on the scientific aspect of entire process instead of just simply following a rigid rule of thumb approach. His methodology was remarkably different. It was incredibly important for me to focus on nutrition and that's exactly what he made me do. He made it very clear that no matter what I do inside the gym wouldn't matter if my eating habits weren't fixed. Here is where I learned the concept of energy balance and ensured that there was no extreme method that was resorted to in order to reach my goals. The Basics Of Nutrition To lose weight, one has to put their bodies in a prolonged calorie deficit; it is where you decide to willingly put your body in a state where it expends more energy (as performing any kind of activity would involve) than its energy intake (food). So before talking about my training, it is to be made unreservedly clear that 90% of my focus and mental energy was invested in proper dieting. Workouts My workouts would take no longer than an hour to complete if done properly. It was a simple workout chart that allowed me to train two body parts a day for 6 days a week consistently, followed by a 10-minute cardio session after the weight training routine. Again, I would like to add, there was no strict diet chart that I was told to follow. I was simply asked to use an online calculator that allowed you to estimate what my daily calorie intake would be to maintain my weight and then decide to eat foods that would ensure I end up in a calorie deficit. Stop Demonizing Foods No food is an absolute no-no in my scientifically informed opinion. It is very irrational to demonize a certain food and say that this is healthy and that is not. It is okay to have whatever you want as long as you maintain a calorie deficit. Keep This In Mind A lot of people will tell you how it is impossible to achieve the physique that you want, but remember, I have faced that as well and as overly clichéd as this may end up sounding, you are capable of much more than you can imagine. You can have the dream physique of your life and you are the only one who can get you there.
  10. My fitness journey spans across almost 9 years. Right through my teens up until my early 20s, I dealt with self esteem issues because of my weight. At my heaviest, I touched 105 kilos. This was exactly when I decided to take my health seriously turn the steering around. Back And Forth With Weight Gain (The Wrong Way To Lose Weight) With the help of tennis and other cardio activities, I initially dropped down from 105kgs to 68kgs. Needless to say, this was the wrong way. I crash dieted and did cardio like a mad cow! Soon after, I moved to the UK for higher studies and in no time, I was back being overweight. The scale this time clocked my weight at 120 kilos. I was destroyed, mentally. Change in routine, too many social outings with the gang, career stress and job-hunt--all of these came together and hit me hard. Once back in India, I started all over again, for the second time. After cutting down some weight and dropping down a T-shirt size, I managed to lose weight yet again. The Healthy Eating Fallacy This time, however, I started my diet through healthy eating instead of crash dieting. Wrongly enough, the focus was still weight-loss and not fat loss. Cardio still made up the biggest part of my workouts. After a long battle and endless hours of cardio, I came at about 80 kilos. Then I read about weight training and incorporated it into my regime in order to 'tone the body'. However, the nightmare wasn't over just yet. Even after dropping down to 76kgs, I was still over 28% body-fat and had hit a plateau for about 4-5 months. While reading about this on the internet, I came across GetSetGo Fitness, an online fitness coaching platform. The knowledge I gained from JUST reading their posts taught me so much about weight loss plateaus and weight training. Personally, I feel that this was the actual turning point in my fitness journey. From here on, I started focusing on body composition as opposed to weight-loss. Happy Ending And A Journey Forever At present, I'm down to around 12-14% body fat and barely climb onto the weighing scale. Main focus is now on fat loss & building muscle. As far as the nutritional myths are concerned, I've personally tried and tested almost all of them through this journey. The big ones I religiously followed were- 1. Warm water with lime juice upon waking up. 2. No dinner after 8pm. And only a glass of fruit juice for dinner. 3. Not more than 2 rotis per meal. 4. Drinking cold water makes you fat. 5. Completely banned fried food n sweets. Fitness, in short, is a journey forever. You put in work day after day and the results just follow. I am now into learning more and more about fitness and have entered the field professionally.
  11. There are literally hundreds of diets and diet books in the world today. Most of these diet books have their roots in the American or the Industrial way of eating, and are heavily influenced by the rising obesity in the West. Every diet promises you something special. While one diet is low-carb, the other is low-fat; one diet book promises you a loss of a kilo a day, while the other teaches you how to eat as per your blood type. There are some which detox you to weight loss and some which tell you to stay hungry for an extended period of time in the name of intermittent fasting. There are literally so many diets out there, that if you follow a diet pattern for a few weeks you will have a new one to follow for the rest of your life. © YouTube But there is an issue here, as there is nothing called dieting. The word dieting has somehow been associated with starvation. Whenever we hear the word 'diet', what a layman interprets it is as another low-calorie diet in which he/she would have to give away all their favourite foods and will be constantly bothered by rising hunger and cravings. But that is far from the truth as you can enjoy all your favourite foods and still reach your goal weight. Of course, some amount of moderation and control will be required in the way you eat, but that, by no way, means starvation and deprivation. Every individual is different in a number of ways. The same program may work for someone and may not have any effect on the other person. However, most diets don't work at all and even if they do, there are certain common reasons which ensure that the results are equal for almost everyone: 1. Complete Elimination Of Junk Food Whenever people go on any type of diet, irrespective of its specificities, they at the same time eliminate most of junk food from their diet. Almost all the diets will tell you to avoid certain foods and these foods are not common to any diet pattern as such, but are common to avoid in general for a better living. These include excess sugar, trans fats, refined carbohydrates, too much preservative and artificial sweeteners etc. If you analyze these foods, you will see that the reasons to avoid these foods have been taught to us since our childhood and there is nothing special you are learning from a diet book. At the same time, most diets promote the addition of healthy foods to your regular eating like different coloured fruits and vegetables, complex carbs, omega-3 rich fats, lean meats etc. But do we really need a diet book to understand this? So in the actual case, most diet books are reminding you of healthy eating and nothing else. © Thinkstock Images 2. Drastic Reduction In Caloric Intake Another common reason why most people lose weight on a diet is that every diet pattern, whether low-fat, low-carb, low-protein, low-calorie or low in everything will somehow reduce your overall calorie intake, or in simple terms, at the end of the day it's just a low-calorie diet. If you closely monitor a particular diet pattern it would amount to lesser number of calories you consume in a day. Some reduce the calories drastically while others reduce it gradually, but somehow, calories are reduced in one way or the other. And the simple equation of less calorie intake vs total calorie expenditure in a day will make you lose weight. Though there are a number of permutations and combinations to this equation, in general, this equation works for most people. 3. Placebo Effect Whenever a person starts following any diet book or a diet by a dietician, they are psychologically geared to lose weight. Their entire effort is directed towards achieving a healthy weight and shedding those unwanted kilos. Say, you are having a fever and the doctor gives you two tablets to consume on every alternate day. One day the doctor gives you the conventional medicine for fever and on the other day, you are prescribed nothing more than a salt or a sugar tablet. Most people will get an equally powerful effect from both, because their attitude is directed towards getting well. Your brain is ultra powerful and has the ability to ensure you achieve what you want. This is exactly the principle used for the placebo effect. After understanding the logic behind why someone will lose weight by following any kind of diet, you need to understand the facts behind healthy and clean eating and the reasons to consume adequate calories, not only to maintain healthy bodily functions but also to reduce cravings and rule out any nutritional deficiencies in the body. Remember, A DIET IS FOR LIFE. Anything for short-term purposes is just an adventure.
  12. Waist belts or 'Compression Belts', as they are commercially known as, are latest to join the list of products that can accelerate your fat loss process. I am sure you must have seen someone around you wearing a tight dark color belt on their tummy while working out or during any time of the day. Let's find out whether this belt actually lives up to the expectations of helping you with fat loss or is just another fad. What Are Waist Belts? © Amazon I am sure you must have seen those advertisements on your television sets where they show you the before and after pictures of a model who achieved drastic results after using just a simple belt on their waistline. These are long commercials which are often aired during night and are totally scripted. They use various models and their photo shopped images to verify their claims to boost their sales. They will tell you that all you have to do is wear the belt and your fat loss will be automatically be taken care of. People who watch these commercials are fooled as they start believing that all they have to do is to wear a simple belt on their waste and their problem of being overweight will be automatically resolved. How Do They Work? So do these waist belts really work? Well, at least to give you a superficial and temporary effect. When you wear a thick waist belt that covers your waist entirely you are bound to sweat more from your abdomen while working out or otherwise. This will help you to temporarily hold less water in your abdomen area because you are retaining less water in you waistline area. So it's not actually the fat that you are losing but just the water retention from your abdomen that's getting reduced. As soon as you rehydrate yourself, you will feel that your abdomen looks exactly the same as before and you wouldn't have even lost an inch. The Spot Reduction Myth © Amazon People start believing that they are losing fat from their abdomen when they see their abdomen region sweat after wearing the belt. They think it is fat that's being melted by the belt exclusively from their waistline area. However, there is no scientific evidence to support the claim of spot reduction. Your body will burn the stored fat in an overall proportion and not just from the abdomen region where you are wearing the belt. The Final Verdict These so called 'slimming belts' are just another scams of the big billion Fitness Industry. If it was that easy then we wouldn't see people working their ass off in the gym daily to achieve that toned look. There are no shortcuts for a good and lean physique except hard work in the gym and discipline towards your diet. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
  13. Every day at least a million searches happen on the internet with the query 'How to lose weight quickly?' or 'How to lose 10 kilos in 30 days?' If you have seen pirate movies, you remember the situation with the hostage where on one end, it is the pirate with a sword pointing towards the spine of the hostage. On the other, it is the sharks waiting to tear the hostage's body to shreds as soon as their reflection touches the water. This is exactly the situation of fat people and fad diets. They just fail to recognize the pirate or the sharks here. © Thinkstock These fad diets usually go with the same vicious circles. Do extreme things, lose some weight, go back to the fattening lifestyle, gain all the weight again. Repeat. All these fad diets have a few characteristics in common. Use this list as a bullshit filter the next time you see a miraculous diet pop up in the dieting circles: 1. The diet categorizes food items into good and bad. It issues a list of foods that one should avoid at all costs and a list of foods one can keep hogging all day, without any quantity control as those foods fall into the good food list. 2. It enforces nutrition guidelines on an individual and states that it is the only way they will ever get results. If they do not accept this, they are doomed and bound to stay fat. 3. The diet does not care for individualization or respects one's individual food preferences. It is either the fad way or the highway. 4. It promises rapid results without listing possible downsides, the harmful effects or health implications of the same. © Pinterest 5. The diet requires an individual to purchase particular products, food supplements, or proprietary blends suggesting they will enhance the efficacy of the diet. 6. It cuts out an entire food group or a class of macronutrient from one's diets. 7. It demonizes food items that are generally considered healthy in the community. For example, fruits and vegetables. 8. It relies heavily on user testimonials and targets the emotions of the target audience than relying on scientific data or literature. 9. It falls short of completing the essential nutrients in one's diet. 10. It states that it is easy to follow but does not provide any sustainability making people follow a binary approach of all or nothing. 11. Makes claims of its effectiveness by suggesting certain public figures like doctors or celebrities or politicians who use it and hence it applies to every individual. 12. The dietary approach lacks consistent scientific literature supporting its claims. © YouTube The next time you see a pop-up ad on your web browser or a particular fitness guru or a fitness group suggesting that they have a way of dieting that will help you shed an X amount of weight almost instantaneously, use these pointers to filter out the bullshit. And if you want to seriously follow a plan that gives results and at the same time preserves your sanity, do give this piece a read. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  14. Office- going folks often complain a lot about their weight problems. Some of the usual excuses are: "I do not have the time to exercise." "I cannot eat 6 meals in a day." "I have a slow metabolism." "I cannot follow the GM diet." etc….. Well, fat loss is not easy to achieve. I get that. But it does not have to be as complicated as you make it with those statements above. Fun fact: You don't need to do anyting mentioned in the statements above if you want to lose weight. How Does Weight Loss Happen? Your body needs a certain number of calories to maintain its weight. You have to eat lesser than that number to start losing weight. How To Calculate This Number? © Thinksticok An easy way to calculate the fat loss calories is to multiply your body weight x 24. Or you can use any of the innumerable calculators available online. For example, an 80-kilo guy can start eating 80x24 = 1920 calories to start losing weight. Obviously, this number will change with time as you lose weight. You do not need to follow any specific special diet or eat 6 times a day to boost metabolism. All you need to focus on is eating this calorie number consistently. Install a calorie counting app and feed in what you eat throughout the day. If it is going above this, you need to cut back on food. How Many Meals Per Day? As many as you are comfortable with. Do you like eating 3 meals? Eat 3 meals. Do you like eating 6 meals? Eat 6 meals. As long as you stick to the calorie number, it is all that matters. © Pixabay How Do I Exercise? I Cannot Go To The Gym 6 Days A Week. You do not need to. Just take care of a few things if you want to look good after losing weight: 1. Lift weights over doing just cardio. 2. Select exercises that work your whole body or more muscle groups and not just stick to bicep curls. 3. Exercise each body part at least two times per week. 4. Get stronger at those exercises. Need a 3-day plan with which you can kickstart your journey? Read this article. I Do Not Want To Take Fat Burners Or Fat Loss Pills. Are They Needed? No. They are not. Most supplements in the fitness industry are a bust and pretty pointless. They just give out fake promises and take your money. Do I Need Any Supplements? No again. Are there some supplements that can benefit you? Yes. And they are: 1. Whey protein 2. Caffeine 3. Creatine Again, they do not do anything magical or help you achieve your goals overnight. They benefit you in a certain way which I have covered in detail in this article. Oh, and guess what? Even if you buy 3 of these and use it, it will not cost you over 100 Rupees per day. How Long Do I Need To Do This? Good question. The simplest answer would be; 'as long as it takes.' As a lot of factors play a role in this and it is a very subjective thing. If you want to speed things up or want consistent results, you might benefit working with a coach 1-1. To Sum It Up: 1. Eat fewer calories 2. Lift weights 3. Get stronger 4. Do it consistently Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  15. Gym rats or fitness freaks (the two tags I absolutely dislike) often start worrying when a trip is planned. The fear of losing the 'gains or putting on fat is pretty real. If you are one of those freaks too, or even if not but you'd like to stay in shape when you travel, this piece is totally for you. Here are some tips and tricks to incorporate while traveling: 1) Intermittent Fasting © Pixabay Intermittent Fasting or IF is a popular dieting strategy that splits your day into two distinctive windows. The feed and fast windows. You consume zero calorie drinks and beverages in the fasting window like coffee, green tea, diet soda, water, etc. and you eat solid meals or calorie-containing beverages in the feeding window. By incorporating this strategy, even if you would be eating outright junk, you will still end up limiting the calories you consume during the day. A 16:8 or an 18:6 fasting:feeding protocol is something I see suits me and most of my clients during traveling. 2) Walking A good way to get in some exercise or some physical activity when traveling is to use your feet as the primary source of transport. Walk short distances, explore the place, be on your feet. This way you will burn off some extra calories for the day and worry a bit lesser about getting out of shape. 3) Hotel Gym Or Room Workout Getting to the gym or keeping up with your actual workout during your travels may not be possible due to two main reasons: a. Short on time b. Not much equipment or a proper gym facility So make the best use of whatever is available to you. Either do a bodyweight session inside the hotel room itself or just a few exercises in the hotel gym. Finish off the session in 30 to 40 minutes so you can later enjoy the day and your trip as well. 4) Reduce Your Meal Frequency © Pixabay This is not the Intermittent Fasting pointer again. This means, in general, eat lesser meals. If you are used to eating 5 to 6 meals in a day, drop it down to 2 or 3 meals for the day. Lesser meals = lesser calories. And this is a very easy way to manage intake without complicating things. 5) Protein And Salads As Starters When traveling, eating the local delicacies should be on your to-do list as you may not find the same opportunity anytime soon again. But if you have a tendency to overdo it, there are a few tips and tricks you can incorporate to avoid the all-out hogging approach. Start your meal with a serving of protein and some fiber. A salad with minimal dressings as an example. As both of these things are satiating, they will suppress your appetite to a certain extent. A lower appetite means that you will not hog on or go all out on the foods kept in front of you. This way, you can incorporate these steps and manage to stay in shape during your travels. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  16. Over the last three decades, obesity has acquired the dubious status of being a worldwide epidemic in reproductive-age men. The incidence of obesity has nearly tripled over the last three decades and this increase corresponds with a similar rise in the number of reported cases of male infertility around the world. What makes this data even more concerning is the fact that the impact of male obesity isn't restricted to their impaired reproductive potential alone; it also reduces the quality of sperm and can affect the metabolic and reproductive health of offspring. How Does Obesity Affect Fertility? © YouTube Obesity is characterised by abnormal or excessive fat accumulation, which has negative implications for health, life expectancy and various other chronic diseases. Recent demographic changes, including increased consumption of high-calorie, low-fibre junk foods, combined with decreased physical activity and sedentary lifestyles have led to a phenomenal increase in the incidence of obesity. Today, India ranks among the top five countries in terms of its obese population. High Body Fat Equals More Oestrogen (Female Hormone) A 2012 study conducted by Pare Hospital in Paris that studied nearly 10,000 men found that while 24 per cent of respondents with normal body weight reported a low sperm count and 2.6 per cent had no viable sperm. On the other hand, in obese men, 32.4 per cent had a low sperm count and 6.9 per cent had no viable sperm. The researchers surmised that the link between obesity and reduced fertility could be attributed to the fact that fatty tissues could potentially convert male hormones such as testosterone into the female hormone oestrogen. Higher amounts of fatty tissue directly correspond to increased oestrogen levels. What Do The Waistlines Say? Another 2013 study that surveyed 468 men with no previous diagnosis of infertility found that men with waistlines measuring 40 or more inches had a 22 per cent lower total sperm count than men with waistlines of less than 37 inches. The study also found that azoospermia, a condition characterised by a complete lack of viable sperm in semen was more common in obese men (6.9 per cent) as compared to men of a healthy weight (2.6 per cent). More Fat Equals More Testicular Heat Researchers also believe that raised testicular heat, which is more common in obese men owing to insulation caused by excess body fat, can lower the quality and production of sperm. Obesity is also linked to higher rates of erectile dysfunction in men, as obesity-linked high blood pressure can affect the flow of blood to the *****, making it harder to achieve or maintain an erection. Losing Weight To Improve Fertility © Pixabay · Eat healthy – a diet that is rich in fruits, vegetables, lean proteins, whole grains and dairy, when combined with a physically active lifestyle can help you to reach or maintain a healthy weight. · Lower caffeine – excessive consumption of caffeine, whether in the form of fizzy beverages or coffee, have been linked to lower sperm count and concentration. It is recommended that you limit your consumption of caffeine to 300 milligrams a day. · Exercise – stress is a leading cause of abnormalities in sperm production and reduced sperm concentration. In addition to helping to stay fit, regular exercise can keep your stress levels in check. · Check your medication – certain medicines can affect the quantity and quality of sperm. Before trying to conceive, make sure all the medication you take – including prescription and over-the-counter drugs – are fertility-friendly. If necessary, ask your doctor for suitable alternatives. · Quit smoking – cigarettes can cause poor sperm counts and cause slow-moving sperm. Make sure you quit smoking at least three months before trying for a baby. · Eat more folate – lower levels of folic acid are associated with a higher level of abnormal chromosomes in sperm, which can increase the likelihood of miscarriage or birth defects. Remedy this by eating folate-rich foods such as beans, leafy green vegetables, whole grains and citrus fruits and aim for 400 milligrams of folic acid every day. Author Bio: Dr. Rajalaxmi Walavalkar, Senior Gynaecologist and IVF specialist at Cocoon Fertility.
  17. Labeling foods as 'good' and 'bad' is a big mistake we all make. We look at some foods as 'super' while others as Satan's child. One particular macronutrient that has been widely demonized and usually divided into the good and bad categories is carbohydrates. This is mainly because of uneducated fitness gurus who go about the town, painting it red with misinformation. These gurus preach giving up carbs or going very low on carbs to lose weight and ultimately get fit. The Good And Bad Carbohydrates © Thinkstock Images Another myth purported by these gurus is labeling carbs as good and bad. According to them, some carbs are good while some are bad. While in reality, most of them would not even know what carbohydrates are, what they are made of and how are they digested by the body. In this article, I am going to talk about what carbohydrates are and what are the types of carbohydrates. What Are Carbohydrates? Carbohydrates are the primary source of fuel for your body and provide 4 kilo calories of energy per gram. Carbohydrates are primarily found in plant-based foods, such as grains, beans, legumes, fruits and vegetables, etc which contain many nutrients. The Classification Of Carbohydrates Depends On Their Chemical Structure. There are two types of carbohydrates: © Pixabay 1) Simple Simple carbohydrates only consist of one or two carbon rings. Because of their small size and short length, simple carbs digest very quickly and rapidly increase blood sugar. These carbs only take a few minutes to fuel the body and are good for people who need a quick burst of energy. Simple carbs are often mistaken as fattening and are often blamed for obesity when in reality they just provide the energy quicker than complex carbs. Being a major source of energy, they are found in many foods like fruits, dairy, honey, etc. 2) Complex Complex carbs, on the other hand, are long, complex chains of sugar molecules strung together. They are digested slowly when compared to simple carbohydrates mainly due to the presence of fiber in them. They are found in foods such as peas, beans, whole grains, and vegetables. Why Carbs Aren't Making You Fat (Too Many Calories Are) Both simple and complex carbs are converted into glucose which is used as energy by your body. Unused glucose is stored in the liver and glycogen to be used later. So, carbs are not converted to fat directly as some of these social media gurus preach. Only if you eat in a caloric surplus, extra carbs might be stored as fat. The funny thing is even when you eat in a surplus, what is converted to body fat first is the dietary fat that you eat and not carbs. This process of converting carbs into fat is called de novo lipogenesis which your body does not prefer. © Pixabay So, eat your carbs, as carbs are your body's primary fuel source (and your brain's), and nutrient dense being very good sources of vitamins, minerals and phytochemicals and should not be avoided unless you are suffering from any medical condition that forces you to do so. Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897177/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5829813/ https://www.ncbi.nlm.nih.gov/pubmed/10365981 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4832395/ Nav Dhillon is an online coach with GetSetGo Fitness, an online fitness company that helps people with fitness goals right from losing weight to competing in bodybuilding shows. He has coached individuals from all forms of life, right from people looking to get in shape in general to national level bodybuilding and physique athletes. You can reach Nav on nav.dhillon@getsetgo.fitness or his Instagram handle if you are looking for professional help with your fitness goals.
  18. The majority of people swing to the extremes when it comes to their dieting. They are either on a diet or they are not. Technically their belief is that they are either losing weight as they are dieting or that they are getting fat as they are not dieting. It does not have to be this way and here, I am going to tell a few tricks that you can follow to enjoy festive eating without getting fat. 1. Practise Intermittent Fasting Before I get into this, I still want to say that this is no magical fat burning strategy. It is basically a time restricted feeding method where you are saving the calories you eat in a day for one particular time of the day. Say your maintenance is 2000 calories for a day, now if you eat it in 6 meals vs. 2 vs. 1, it is going to have the same impact on your physique. In this case, it is you maintaining your weight. On those days when you are going for a Diwali party or a dinner, just skip the meals for the day and save the calories for dinner. During the day, you could keep consuming zero calorie beverages like black tea, green tea, black coffee, diet soda, salted lemonades, and water. © Chicagonow 2. Do Calorie Cycling This is just a simple fundamental of borrowing and lending. One thing that you need to understand is that calories do not impact your body composition on a day-to-day basis. It happens chronically, that is, in the long term. When you eat in a caloric deficit for long enough, you see yourself getting fitter and leaner. When you eat in a caloric surplus for long enough, you get fat and store a lot of body fat. A lean guy never ate a pizza, went to bed and woke up fat. It has never happened. It will never happen! Now, let's say the calories you eat per day are 2000 and you maintain weight, what you could do for 5-6 days leading up to the Diwali dinner is cut down your calories by 15 to 20%. So you eat say 1700 for 5 days and thus you end up saving 1500 kcals for the Diwali dinner day. Now you have 3500 calories for the Diwali dinner day and you can still maintain your physique. 3. Increase Your NEAT I have written an article on how walking or increasing your NEAT is one of the most underrated ways to lose fat. You can read the article here. Basically, the idea is to push your energy expenditure upwards so that the number of calories you need to maintain your weight or physique pushes up as well. And you can invest these calories wisely in eating the good food you want during Diwali. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  19. Tried everything from CrossFit to Tabata and still can't lose fat? If this is your story then let me tell you that fat loss isn't lead by exercising your soul off. We just complicate things for ourselves and then blame other factors like poor genetics or poor trainers. The three principles below are what actually spearhead fat loss: 1) Counting Your Calories © Thinkstock Images When you see someone training hard and achieving goals, what's your first reaction? Probably he's on steroids, right? Well, let me tell you that you probably don't know about the power of calorie counting yet. You can most certainly achieve a decent physique just by counting your calories and macros. So it's quite possible that the guy, who you think is on steroids, keeps a regular track of what he feeds his body to look like that. When I was an amateur, I used to put my diet on a rough estimate of high protein and low carb. However, when I started to count the calories and macros on a sheet of paper, I could make out where was the mistake. I wasn't actually creating a deficit to experience decent fat loss. Though I was taking low carb diet, my total calories were almost near to my maintenance calories. So I wasn't losing fat. Even if you take all the calories from protein, you won't lose fat till the time you create some form of caloric deficit. Thus, start counting your calories if you're serious about your fat loss goals. 2) Training for Strength © Pixabay Strength training or resistance training is the best form of exercise that you can do to stay fit and healthy. Irrespective of your age or target, which could be fat loss or gaining muscle mass, strength training is what is going to take you there. Though I understand that not everybody has the same affection for lifting weights, you have to accept the truth that the benefits of strength training outweigh all the other forms of exercises. It helps you create denser bones, stronger ligaments and tendons, better posture and most importantly, in this context, more muscle to burn calories. Thus, even if you do not like lifting weights too much, I suggest you make friends with it, as it is going to help you keep fat gain away. 3) Stop Running © YouTube Running is the most random advice that people often give someone who wants to lose weight. "Start running and you will automatically lose weight". However, running is not the best tool for fat loss. In fact, I would say it's not anywhere near the top of the list of how to lose fat. Too much of running to lose weight is going to put stress on your knees and shoot up your cortisol levels. This will make you lose weight but not in a very healthy way. Your body might even adapt to metabolic needs and won't even lose weight despite running every day. Running just makes you burn extra calories, but that does not have a big impact on your overall metabolic rate. So, the best solution is to have a combination of strength training and a couple of cardiovascular training sessions every week. This way, you will be able to find a good balance between both the forms of training. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
  20. Telly world's favourite couple, Yuvika Chaudhary and Prince Narula sent their fans into a frenzy, when they tied the knot recently in Mumbai amongst family and friends in full pomp and glory. View this post on Instagram â¤ï¸ A post shared by Yuvikachaudhary (@yuvikachaudhary) on Oct 17, 2018 at 1:05am PDT The couple took some time off owing to work commitments and has been spending time with family in Chandigarh. Last night, they hosted their wedding reception in Chandigarh, which was attended by all their friends and family. View this post on Instagram #princenarula and #yuvikachaudhary today in that amazing wedding gown . #privika ððððððâ¤ï¸â¤ï¸â¤ï¸ A post shared by Viral Bhayani (@viralbhayani) on Oct 21, 2018 at 11:28am PDT View this post on Instagram Punjabi style #privika #princenarula #yuvikachaudhary at their wedding reception @viralbhayani A post shared by Viral Bhayani (@viralbhayani) on Oct 21, 2018 at 11:21am PDT The couple looked absolutely royal and the party went on till the wee hours. Among the guests, were Karan Kundrra, Anusha Dandekar, Priyank Sharma, Benafsha, and even Harbhajan Singh made an entry. View this post on Instagram #anushadandekar #karankundra at #privika wedding reception #yuvikachaudhary #princenarula â¤ï¸ðð @viralbhayani A post shared by Viral Bhayani (@viralbhayani) on Oct 21, 2018 at 12:11pm PDT View this post on Instagram @princenarula @priyanksharmaaa @benafshasoonawalla on the dance floor#privika #princenarula #yuvikachaudhary #chandigarh #weddingdiaries @viralbhayani A post shared by Viral Bhayani (@viralbhayani) on Oct 21, 2018 at 9:46pm PDT View this post on Instagram #punjabiwedding are always so.much fun. #princenarula #yuvikachaudhary #privika ðððððð @viralbhayani A post shared by Viral Bhayani (@viralbhayani) on Oct 21, 2018 at 9:52pm PDT View this post on Instagram Love this couple â¤ï¸Prince & Yuvika at their wedding Reception in Chandigarh last night. Follow ð @punjabimedia for more updates . . #sonamkapoor #lucknow #london #arjunkapoor #indianfashionblogger #mumbai #outfitpost #indianstyle #fashionblog #tajmahal #instadaily #bollywoodfashion #hyderabad #fawadkhan #estilo #mode #beauty #sunnyleone #vadodara #diseño #shoes #trends #privika #princenarula #yuvikachaudhary A post shared by Punjabi Media (@punjabimedia) on Oct 22, 2018 at 1:59am PDT It looked like a fairytale event and the couple looked nothing less than regal. View this post on Instagram Such a Cutie Couple ð Prince Narula and Yuvika Chaudhary Wedding Reception in Chandigarh â¤â¤â¤ Followð @filmybulletin Inquiryð @iumarajaz . . . . . #PrinceNarula #YuvikaChaudhary #Bollywood #movie #bffs #rheakapoor #sanju #everydayphenomenal #janhvikapoor #bollywoodstyle #bollywoodfashion #bollywoodactress #akashambani #akashloka #urvashirautela #ambani #ambaniwedding #anantambani #neetaambani #mukeshambani #soundaryasharma #mirarajput #filmybulletin #RoyalWedding #aishwaryaraibachchan #shilpashetty #bobbydeol A post shared by FILMY BULLETIN (@filmybulletin) on Oct 22, 2018 at 1:08am PDT View this post on Instagram ð #parentslove ð @princenarula Bhai @yuvikachaudhary Bhabi ð #princeyuvikanarula ⤠#yuvikaprincenarula ⤠#princenarula #yuvikachaudhary #privika #privikakireception #privikafever #privikaforever #privikakishaadi A post shared by Rannvijay Singha Prince Narula (@adeeb_reza) on Oct 21, 2018 at 1:25pm PDT View this post on Instagram #yuvikachaudhary looks like a princess in her amazing wedding reception dress!! #princenarula A post shared by WHAT'S UP BOLLYWOOD (@whatsupbollywood) on Oct 22, 2018 at 2:02am PDT Everyone danced till the wee hours of the morning, because what is a Punjabi wedding without music, right? View this post on Instagram #Repost @abhishek_princenarula • • • #privikareception #YuvikaChaudhary #PrinceNarula #princekiyuvika ðð @princenarula @yuvikachaudhary A post shared by Prince Yuvika Narula (@princenarula_yuvika) on Oct 22, 2018 at 12:21am PDT View this post on Instagram That night made me chilled of ðð love with dearest @princenarula @baseer_bob @preetikaamit @kishwersmerchantt @priyanksharmaaa the night was glorious and I love to have fun with @___thatguy___2001_ @twinklesharma007 @narulageetika #princenarula⤠#princenarula #yuvikachaudhary #privika #baseerbob #sidharth #kartikay A post shared by Sid (@iem.sidharth) on Oct 22, 2018 at 12:21am PDT View this post on Instagram â¤P R I V I K A⤠#weddingreception ðMaa Ka LadLa BigaD Gayað @princenarula Bhai @kkundrra Bhai @priyanksharmaaa Bhai @yuvikachaudhary Bhabi @vjanusha #princeyuvikanarula ⤠#princenarula #yuvikachaudhary #privika #privikafever #privika #yuvikaprincenarula #privika #privikakishaadi #princeyuvika #princeyuvikawedding #yuvikaprince #yuvikaprincewedding A post shared by Prince Yuvika Narula (@princenarula_ayush) on Oct 21, 2018 at 11:49pm PDT Here's wishing them a blissful life ahead!
  21. You may have seen a lot of supposed weight loss experts, who keep posting statements on the lines of 'lose weight how, ask me now!' across the internet. They claim that you will lose weight without exercising or even watching the diet. No efforts weight loss guaranteed and more ridiculous claims. Now, these people are the worst representatives of fitness and are doing a disservice to the industry by harming people. I, personally, find them intolerable and their claims, outright ridiculous and misleading. The reason I detest them is them selling unwanted or rather harmful things to gullible people in the name of weight loss aids. © Thinkstock The Intolerably Fake Business Of Meal Replacement Most of these aids are meal replacement shakes and are sold on the premise of you buying them, using a shit ton of them, and then you selling the same stuff to others. A famous company that we can't name here basically does exactly this. The legend goes that you take one serving of this shake in some skimmed milk in place of your meals along with the pills, and you will start losing weight. Sounds easy, right? So What's In These Shakes? When you look at these shakes, they contain around 120 to 130 kcals per shake when taken with skimmed milk. Take this say three to four times a day and you are consuming around 500 to 600 calories for the ENTIRE day. And if you really want to compare how many calories you actually eat per meal in terms of other food options, it may be one medium sized banana along with 3 to 4 almonds. Yup, that's about it! That is no way sufficient food and you definitely cannot live on such small portions for long. And if you just ate that much food for the day, say 3 to 4 bananas and 10 to 12 almonds, you will end up losing weight either way, because you simply cut out major calories. The problems that I have with these shakes are: © Pixabay 1. They Are Not Fixing The Real Issue You are overweight because you have no control over your food intake or you do not exercise or a combination of the two. By having this quick fix at disposal, you are going to lose some weight, fall back to your old habits and gain back all the weight. What did it really fix? Absolutely nothing! 2. Ignorance Your nutrition habits are already terrible and re-educating yourself and aligning your actions and forming better habits should be your goal. But you'd rather choose to ignore that and run for a new solution every time you see it. Along with that, you will still consider creatine a steroid. 3. The 'Magic Pill' mentality For you, it will be one of the many such ditches you'd dip into, to lose some weight magically. It will be this shake for some, then a new fat burner on the market, then the new fad diet, then the new organic eating lifestyle. You would rather burn down your health and burn your pockets over getting the basics correct and fixing the problems once and for all. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  22. You may have often heard a lot of fake gurus, like your desi gym trainers or the know-it-all friend with a slightly better body than you, always preaching about how certain foods are good and how certain foods are bad. They go on about how some foods make you lose weight while the others will make you fat. Or how eating at particular times of the day will be better than others. In this piece, I will cover some of these often blamed fat-gaining foods that people have no basis for blaming: 1) Diet Soda Or Diet Drinks © Pixabay Diet sodas or diet drinks have absolutely ZERO calories. Zero calories = Zero chances of gaining fat. Yet there are certain individuals who will hold the torch of pseudo-expertise and claim that it does otherwise. Now, getting adequate water for hydration should always be a priority for everyone, irrespective of them dieting or not but an occasional diet drink or two won't harm them or make them fat, to say the least. Diet drinks can rather help you curb those sweet cravings without consuming a shit ton of calories. 2) White Carbs © Pixabay Eat brown rice for fat loss. Eat brown bread over white bread. Instead, don't be an idiot and think logically. When you compare it in terms of calories, the brown varieties are no better than the white ones. Both of them have almost identical macronutrients and calories. From a fat loss perspective, the calories are what matters. And yes, from a health perspective, eating fibrous carbohydrates are beneficial but just saying brown over white is outright misinformed and identical. If you enjoy white rice, go for white rice. 3) Red Meat © Pixabay People often also go to lengths saying red meat makes you fat and white meat is rather beneficial or makes you lean. Claims like these are what often miss the point. From a weight loss/fat loss perspective, it comes down to the calories. Not a food in isolation. Per 100 grams, yes red meat will have higher calories as it has more fat. Again, that is not an issue if you trim off the meat or go for leaner cuts of the same. And say if you pan sear 100 grams of red meat without oil or fat, or eat 100 grams of chicken and cook that with a tablespoon of fat, it will all become the same in terms of calories and macronutrients. 4) Breakfast Cereal © Pixabay Now, this gentle and super tasty thing is demonised as if it came right from Satan's belly. But again, even here, it breaks down to how many calories you are consuming from it. If you overeat and overreach your calorie limit, you will see fat gain. Otherwise, there's nothing wrong with it any which way. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  23. Losing fat isn't rocket science, but it sure does take a lot of heart and will to completely transform the body. Just like we keep the sugar coating away at MensXP Health, this article lists out 5 truths about a person's fat loss journey. 1) It Takes Time Heard the saying that good things take time? This holds especially true when it comes to dieting and achieving low levels of body fat. The process is not that quick. All those 6-weeks to shred or 12-week transformation programs do not really work. At least not in the long term! You may end up losing a lot of body fat during this time if you resort to extreme measures, but these so-called transformations won't stick. © Thinkstock 2) You Will Lose Some Of Your Lean Body Mass Not too good to read, I know. But as your diet progresses and you get leaner and leaner, some of your lean body mass will be lost. The speed of your fat loss will also determine lean body mass losses. The faster you try to strip your body fat/weight off, all the more lean body mass would be lost. That is because it is easier for your body to break down muscle tissue for energy when energy intake (calories) is severely restricted. 3) Your Energy Levels Will Be Lower As your caloric intake would be restricted, your body will do its best to save as much energy as it can. That is because your body sees your fat loss diet as a starvation signal and adapts accordingly. The survival mechanism will kick in and your body will reduce its energy expenditure both consciously and sub-consciously. This means, making you a bit lazier and subconsciously making decisions like taking the elevator instead of the stairs. Not moving from the chair for longer hours during work and so on. © Pixabay 4) There Will Be Progress Plateaus Getting to single digits of body fat is not smooth sailing. There will be periods of stalls and plateaus during your diet and these are the most testing periods. This will be the time, when you will be tested and will find yourself asking if it really is worth the effort? It will suck seeing those plateaus and your mental resolve will be tested to a very great extent during this phase. 5) Tracking Will Become All The More Important The measures that are relatively unimportant during the beginning of your fat loss journey will soon become all the more important as you keep progressing. Bodybuilding or achieving body fat levels of bodybuilders or physique athletes is hard. As you get leaner, all those tiny details like food measures to the accurate gram, cooking oil to the gram, tracking of calories, tracking of body weight, tracking of measurements, tracking of daily steps walked for your NEAT levels, etc. will hold a lot of importance. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  24. Former inmates of 'Bigg Boss' season 9, Prince Narula and Yuvika Chaudhary, have now become permanent roommates after the couple got married in a lavish Punjabi wedding on October 12. View this post on Instagram #rituals from #privikakishaadi ð #princenarula #yuvikachaudhary #privika #privikakishaadi #princeyuvika #princeyuvikawedding #yuvikaprince #yuvikaprincewedding #privikawedding #princeyuvikanarula #yuvikaprincenarula #wedding #trending A post shared by Indian Wedding (@the_indian_wedding) on Oct 12, 2018 at 9:17pm PDT The couple is fondly known as 'PriVika' and is trending on social media with the same hashtag, as their friends and family members continue to post pictures and videos from their grand wedding. View this post on Instagram "Dilwale Dulhaniya Le Jayenge" moment for Prince and Yuvika ð Follow @timesofindiatv For EXCLUSIVE Updates. . . . #yuvikachaudhary #princenarula #BiggBoss #sangeet #sangeetoutfit #actress #mandanakarimi #TVTimes #TimesofIndia #prewedding #sangeetnight #outfitoftheday #fashionista A post shared by Times of India - TV Times (@timesofindiatv) on Oct 12, 2018 at 7:36am PDT View this post on Instagram @princenarula @yuvikachaudhary #princenarula #yuvikachaudhary #privika A post shared by Bollywood songs (@bollywood_tellywoodfanatic) on Oct 12, 2018 at 9:47am PDT Yuvika, who has acted in movies like 'Om Shanti Om', wore a red and gold coloured lehenga. Prince, who is known for his uber cool style statement, complemented his bride in a red and gold sherwani. View this post on Instagram @Regran_ed from @tellybeats - The moment that everyone was waiting for like crazy ððð . . #tellybeats #princenarula #yuvikachaudhary #privika #privikakishaadi #princeyuvika #princeyuvikawedding #yuvikaprince #yuvikaprincewedding #privikawedding #princeyuvikanarula #yuvikaprincenarula #wedding #trending #brideentry #phoolonkichadar - #regrann A post shared by Prince Yuvika Narula (@princenarula_shivam) on Oct 12, 2018 at 8:26am PDT View this post on Instagram @Regran_ed from @tellybeats - @suniel.shetty comes to bless the couple ðð . . #tellybeats #princenarula #yuvikachaudhary #privika #privikakishaadi #princeyuvika #princeyuvikawedding #yuvikaprince #yuvikaprincewedding #privikawedding #princeyuvikanarula #yuvikaprincenarula #wedding #trending #sunielshetty #sunilshetty - #regrann A post shared by Prince Yuvika Narula (@princenarula_shivam) on Oct 12, 2018 at 8:47am PDT View this post on Instagram @Regran_ed from @viralbhayani - Pheras... ð #privika #yuvikachaudhary #princenarula @viralbhayani - #regrann A post shared by Prince Yuvika Narula (@princenarula_shivam) on Oct 12, 2018 at 6:04pm PDT From Neha Dhupia, Rannvijay Singha, Suniel Shetty, Sohail Khan, Gurmeet Chowdhury, Rashmi Desai to Priyank Sharma, Varun Sood, Rakshanda Khan; their wedding that took place in Mumbai was attended by some of the prominent names of the TV and film industry. View this post on Instagram #privika #shaadi #satnaamwaheguruà©´ A post shared by Rannvijay (@rannvijaysingha) on Oct 12, 2018 at 10:59pm PDT The crackling chemistry between Prince and Yuvika was hard to miss. In fact, more than the guests it was the bride and groom, who couldn't hold their excitement and broke the dance floor like it's no one's damn business. View this post on Instagram @Regran_ed from @tellybeats - Look how adorably @yuvikachaudhary is cheering for @princenarula during his performance ð¥°ð¥° . . #tellybeats #princenarula #yuvikachaudhary #privika #privikakishaadi #princeyuvika #princeyuvikawedding #yuvikaprince #yuvikaprincewedding #privikawedding #princeyuvikanarula #yuvikaprincenarula #wedding #trending - #regrann A post shared by Prince Yuvika Narula (@princenarula_shivam) on Oct 12, 2018 at 10:25am PDT View this post on Instagram @princenarula and @yuvikachaudhary giving us major #couplegoals with their first dance!ð . . . . #privika #princenarula #yuvikachaudhary #weddingdiaries #couplegoals⤠A post shared by BollywoodLife (@ibollywoodlife) on Oct 12, 2018 at 11:11pm PDT Congratulations guys. You two are proof that 'Bigg Boss' does not always make people fight. At times it plays a cupid as well.
  25. Okay, so before you start judging me and think that 'this is the same guy who earlier told us not to use mass gainers', let me make it very clear that I am not promoting extensive use of mass gainers. I am still a firm believer of clean bulking and that it can get you jacked without a lot of fat gain. In this piece though, I will discuss a few situations where you can put your mass gainers to sensible use. So, if you have a mass gainer tub you bought and never used, here are some tips that will help you put them to use, right alongside your diet. Mass Gainers As A Supplement © Thinkstock Images Mass Gainers are simply supplements that help you consume extra calories. This leads to increased daily caloric intake, which is essential for putting on muscle mass. But what usually happens is that dudes consume it way too much and end up getting fat, not muscular. They are generally sold in big sizes like 6lb and 12lb tub with huge per serving sizes that can go up to 250gm per serving. Each scoop can easily fetch more than a thousand calories. The composition is moderately high in protein and very high carbs. The only problem with mass gainers is that they contain more sugar than you actually need. The amount can go up to 20gm of sugar per serving in some products. It is almost like consuming sugar syrup along with your shake. Simply horrendous! How To PROPERLY Use Mass Gainers © Thinkstock Images Like I mentioned above, mass gainers are loaded with calories. So for someone who is looking to gain muscle mass, this can be useful if used mindfully. While Travelling You can use your mass gainer as a complete meal replacement in some situations. A serving of mass gainer has almost, if not less, the nutrition of your 'gaining diet'. So at times, when you know that you are about to miss your diet due to a busy schedule or travelling, you can actually put your mass gainer to use. Just have a serving of mass gainer to complete your macro intake, that's it! This way, you will be able to maintain your required daily caloric surplus with ease. This comes in very handy while travelling especially. © Thinkstock Images Consuming In Smaller Quantities Another wise use of mass gainer is to use it in smaller quantity, instead of the recommended servings. The recommended serving of a mass gainer is generally very high and feeds you around 1200-1500 calories in a single serving. Majority of people would actually feel bloated after consuming such a large number of calories in one go. So instead, use a smaller portion of this recommended serving. Let's say, one-fourth of the recommended serving and add some whey protein to increase its protein content. That way you can consume mass gainers to increase your calorie intake slightly, while not drastically increasing daily calorie intake. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.