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Found 52 results

  1. The month of Ramzan is when a lot of delicious food and delicacies are in an endless supply around you. There are no holds barred when it comes to different food choices that are available to you during this month, and it can get a little hard to stick to your diet. © Getty Images People who regularly go to the gym are caught in a dilemma. They keep asking themselves, 'Should I be sticking to my diet or should I go all out and get back on track after Eid?' How about finding a middle ground? You can almost always find a middle ground. Here are a few practical ways you can eat during Ramzan and not gain fat: 1. Set Your Goal As Maintenance And Not Fat Loss Or Muscle Gain Usually, one of the following two things happen during Ramzan: a. You gain weight hogging all the festive delicacies. b. You lose weight as the long fasting hours and the heat kill the hunger. Your goal should be trying to maintain your weight, and you can go a step ahead and track your calorie intake with the help of an app. You roughly maintain your body weight consuming 14 to 16 calories per lb. of your body weight. Multiply your weight (in lbs.) by 15 and that's your maintenance calories. For example, a 150 lb. man would maintain weight at roughly 2250 kcals. 2. Pick Foods On How Your Appetite Acts If you get hungry easily, pick low-calorie foods like egg whites, lean cuts of meat, whey protein, fibrous veggies, fruits, potatoes, etc. If you struggle to consume the calories, pick calorie-dense foods like whole eggs, fatty cuts of chicken, whey protein, biryani, kheer, desserts, etc. 3. Eat Adequate Protein To maintain your weight and muscle, it is a good idea to consume 0.7 to 0.8g protein per lb. of body weight. For example, the 150 lb. dude would need to consume 105 to 120 grams of protein per day. © Getty Images These foods can help with your daily protein intake - eggs, chicken, mutton, yoghurt, whey protein shakes, etc. 4. Try Not To Drop Your Calories Yeah, I know if you eat less and lose some weight, what would be the harm in that right? But the following things could happen if you eat fewer calories: a. You may be hungry through the day b. You may feel lethargic c. Your recovery may be compromised 5. Hydrate Yourself Even though the feeding window is extremely small, aim to get in at least 2.5 to 3 litres of water in your system, as it is essential for your system's functioning and you may be risking dehydration, as there is a good chance you may be dehydrated during the day. So. do this and ensure that you are in a good position to start putting in the work in the gym once the fasting days are over. 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.
  2. This is the most common question asked by anyone trying to lose weight - “How do I lose the tummy fat and my love handles?” Well, yes. This query makes total sense. After all, everybody wants a flat tummy and we get sold every day on products that promise results with minimal effort. Products like: “Use this special ab machine and get a flat stomach in minutes!” “Flat tummy in 21 days via FitTea." “Eat this superfood to target belly fat and get toned!” “Put this cream on your tummy and burn fat in 10 mins” "Drink Green Tea, it increases metabolism and decreases body fat”, as promoted vigorously by an already skinny Bollywood actress. And surprisingly, people fall for it! If you clicked on this article link for the next magic solution, I am sorry. There is no such thing! Wake up! Instead, I'm going to give you some actual information which can help you in getting a flat stomach: 1) Nutrition: a) Consume fewer calories than you are currently eating and drinking, aka calorie deficit. In order to do that, you need to know how much you currently eat and you need a plan to eat less, and then, you need to track how consistent you are with it. To know how much you eat? Use an app like MyFitnessPal or FatSecret to diligently track your calorie intake and then adjust your numbers down from there. b) Consume more fruits and vegetables: I'm talking about green veggies, not potatoes here. Green veggies have a high amount of fibre and micronutrients which helps you in general well being. © Getty Images Fruits are also high in fibre and micronutrients. If you're facing a problem regarding your bowel movements then you should implement them in your diet. c) Eat enough protein: This one should be fixed in your nutritional strategy. Animal sources at every meal for non-vegetarians and for vegetarians, whey protein, grains and dairy products. This helps to preserve, repair and build the muscle. This will keep you satiated during your fat loss phases. d) Eat Carbs: Carbs are your primary source of fuel. It gives you instant energy to blast your workout. Pre and post workout carbs are a must to build a good body composition. Carbs make you bigger and fill your muscles with water. e) Eat dietary fats: Fats are calorie dense but eating in moderation can help you avoid hormonal issues, joint issues and various other health problems. Dietary fats can come from nuts, olive oil, eggs, nut butter, etc. 2) Training a) Incorporate compound movements- Learn the exercise form to build your core strength. Full body movements like the squat, the bench press, the deadlift or the overhead press engage and train your core. Implement big movements properly in your training plan so that you can lift heavy overtime and gain a good amount of muscle. © Getty Images b) Machines and isolation movements are your best friend: These specific exercises like hack squat, chest press, cable curls can directly work your muscles and can help you to gain a good chunk of muscle. Incorporating them with compound movements are the best thing when it comes down to build a good physique. c) Train your core: Pick 2-3 exercises and stick to them at least for 8-10 weeks. Don't swap your exercises every week like your so-called favourite bodybuilder. Swapping exercises will keep you away from progressive overload and won't grow your physique. Progressive overload is the secret sauce to build muscle. d) Do some cardio: Cardio isn't bad if you have a balanced training plan. Cardio can be a great tool to increase your energy expenditure and hey it's not necessary to do cardio in the gym, you can count your steps and keep a daily target. 3) Last But Not The Least, SLEEP- Sleep is very important, as important as nutrition and training. Less sleep can hammer your testosterone levels and recovery. If you don't recover from your training stress, you might end up losing your present muscle tissue. It can also make more difficult to lose body fat – particularly around the mid area, which you want to lose as soon as possible. Author Bio: Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on yashovardhan@getsetgo.fitness.
  3. Indian Fitness YouTube channels are no less than any comedy show these days. Well at least most of them, if not all, as you will find all kinds of bro science on these channels, which are even beyond your wildest imagination. The problem with social media platforms is that you can post literally anything without any legitimate evidence to back your content. One such advice that you will often get from certain 'Fitness YouTubers' and 'Desi Gurus' is that applying Tiger Balm on your abdomen area will help you burn more fat when you workout. They claim that if you apply Tiger Balm and workout immediately after that, it will produce more heat and will ultimately help you in achieving a six pack easily. © Amazon India Let's find out how much truth is there in this statement: How Does Your Body Burn Fat? To understand if Tiger Balm is actually going to help you or not in your fat loss journey, it's important to understand the mechanism which your body goes through to burn the stored fat. Your body will only feel the need to utilize that stored adipose tissue when it feels that the current calorie intake is falling short of the maintenance calories. Maintenance calories are the calories that your body needs to maintain its current weight. Thus, when you consume less than the maintenance calories, your body taps into the adipose tissue that is stored in the various parts of your body, including the abdomen area. Heat & Fat Loss The logic that's given behind the use of Tiger Balm is that it produces heat and thus helps in melting the fat in the abdomen area. Well, if that held an ounce of truth, then all of us would just have to sit next to a bonfire and burn all the stored fat in our body. Any kind of external gel or massage oil cannot stimulate any form of fat loss in the human body. If you ask what about those people who do claim that they have actually experienced the results? Well, it's because they were working out and were following some form of calorie deficit diet, and not just lounging on the couch with Tiger Balm on their bellies. However, their superstition leads them to believe that it's Tiger Balm that's doing the trick but the truth is that it's all about the workout and diet that's actually helping them lose weight. A portion of this belief can also be attributed to the placebo effect that such statements have on people who believe them wholeheartedly. Do Not Believe Every Random Advice Coming Your Way You will hear a lot of random advice from the people who are in very good shape. Just because a guy is ripped or is in decent shape, it does not mean that he has extensive knowledge of exercise science and nutrition too. © Getty Images You will see lots of social media 'Influencers' making useless claims for various supplements like fat burners and testosterone boosters too. The reality of which is that they do nothing except burn a hole in your pockets. Thus, it is better you approach a guy who has decent qualification and credentials and can help you with genuine advice than to waste time in applying balms and gels. Anuj Tyagi, author of this article, is a Certified Sports Nutritionist and Therapeutic Exercise Specialist from American Council on Exercise (ACE). Now an Online Health Coach, he is also a Chartered Accountant by education. You can connect with him through Instagram on:- https://www.instagram.com/sixpacktummy_anuj/
  4. One haunting issue that overweight guys often face is a fatty chest. Whether you call it man-boobs, man-titties or moobs, a lot of us have them. However, getting rid of them seems impossible for some of you. You go on a Googling spree to find out the best ways to reduce man breasts and the search results throw the best foods, the best diet, the best exercises etc at you. I know, you have tried all kinds of chest workouts including endless sets of dumbbell presses and cable flys to make your moobs go away. Yet, nothing seems to work. © Getty Images Let's first understand what causes it and then get on to how you can reduce them: 1. Pseudogynecomastia – It's Just Fat Accumulated On The Chest Area: This is perfectly normal and happens with the majority of the men and the reason is simple- being overweight. Now, how to get rid of that extra fat? Energy Deficit Nutrition Plan: If you're an avid reader of this space, you might already know what I'm talking about. You need to consume less energy through food than what your body burns. Go on a diet and eat fewer calories than what your body needs to reduce weight. Strength Training: A well-structured training plan which allows for progression in every gym session should be followed. © Getty Images The above-mentioned points combined with good recovery will help you immensely. Also, trust the process and be patient. You're going to get rid of those jiggles soon, just give it time. 2. Gynecomastia – Growth Of The Male Breast Tissue: This condition is caused by increased estrogen activity, decreased testosterone activity, or the use of numerous medications. Obesity itself is tied to increasing the likelihood of the development of gynecomastia. The only way to really know if you have Gynecomastia is to go to a doctor. They might also do some blood tests to check your testosterone levels and female *** hormones like estrogen. Apparently, if you're diagnosed with this condition, your doctor would be the best person to guide you on this. This might include: - Surgery to remove extra fat in the chest area - Medicinal intervention So, in conclusion, if you are facing the issue of chest fat, the first part would be to understand the reason behind it. If you have excess body fat, simply go on a diet and train and lose some weight. You will then find out if it is gynecomastia or simply excess fat. You can do nothing to remove it instantly but you can always work towards looking better than you are and being better than you are today. About the Author: Strong believer of No-Nonsense Approach when it comes to Fitness, he has been fortunate enough to learn from the brightest minds in the industry. Supporter of KAIZEN - Continuous Improvement, he's on a mission to bust and improve the scammed Indian Fitness Industry. For fitness queries contact – www.instagram.com/birafit
  5. Have you ever searched the term 'How to lose chest fat?' or 'How to lose belly fat?' on Google or YouTube? If you have, this is the perfect article for you. © Getty Images I have seen a recent trend in the YouTube fitness community where topics like these are covered very frequently: 1. How to lose chest fat? 2. How to lose cheek fat? 3. How to lose tummy fat? The surprising part is the number of views these videos get. They are literally in millions! The more surprising part is the sheer bullshit these YouTubers speak. "For losing cheek fat, start chewing more and keep eating a chewing gum throughout the day." "For losing belly fat, put all the possible masalas in the world in a pot of boiling water and scar your insides by forcing the questionable looking concoction down your throat." Now, let me be the bearer of bad news for you. YOU CANNOT SPOT REDUCE YOUR CHEEK OR FACE OR BELLY OR ANY FAT FROM A SPECIFIC BODY PART! Think of it this way, there is a pool and you have a bucket. Can you take out a bucket of water and decide from which area of the pool the water gets out? Will you be able to magically create a hole in the swimming pool? No, the water will even out. Same is the case with your body fat. You just cannot decide from which area will you lose the fat and you need to lose overall body fat. The trouble areas, i.e. your chest, or belly, or cheeks will eventually lose fat when you lose a significant amount of body fat. Now, let's get to business. How Do You Lose Body Fat? By eating in a caloric deficit and doing it long enough. © Getty Images You may have this same sentence drilled down your brains recently by informative and evidence-based fitness content creators. Let me break it down for you. The food you eat contains calories. You burn or utilize energy to do various activities during the day. Food -> Calories you are consuming. Activities -> Calories you are burning. By burning more calories and consuming lesser calories for the day, you create a calorie deficit. Doing this, you burn the extra energy (which you are not eating) from your stored source aka your body fat. You may already be occasionally seeing labels on food items or soft drink cans where it says 'XYZ' calories per serving. You can simply find out the caloric content of various foods by installing an app or reading food labels or doing a Google search. Now, let's go a step further. How do you calculate calories you need to lose your chest or belly or face fat? Simply take your body-weight in kilos and multiply it by 24. Say you weigh 80 kilos, multiply 80 by 24. This gives you 1920. Start eating 1920 calories and you will start losing weight. Once you reach 75 kilos or whenever the weight loss stalls, repeat the step. So 75 by 24 will give you 1800. Keep doing this until you have reached the body weight you desire or by the time you lose all the cheek, face, chest and belly fat. So, stop falling for all the garbage information and making questionable concoctions and forcing it down your throat. Or chewing gum all day long. Jeez! Simply go on a diet, be disciplined and do it long enough. There are no shortcuts. 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.
  6. Summers are here and I am sure your 'desi' gym trainer is soon going to tell you that this is a season for dropping the pounds. The typical bodybuilding belief that's still prominent amongst 'desi' style training is that you go on bulk in winters and then during summers, you cut. The theory on which this model is based is that during summers, your body sweats a lot and thus it helps you to cut the layer of fat on your muscles. Some trainers will even go to the extent of making their clients train without a fan in the gym so that they sweat more and thus lose more fat. © Unsplash Read on to know why this theory is absolutely flawed and is complete bro-science. More Sweat In Summers Will Lead To More Fat Loss? Well, if this statement is accurate, then your body should burn zero fat in winters, as you do not sweat at all during the peak winter season. Also, what about people who live in hilly areas and where there is no summer at all? I believe people living in such areas should leave their dream of getting ripped as they will hardly sweat during a workout and thus won't burn any fat. Now let's talk about some science. If someone is on a calorie deficit diet, how will the body manage the deficit calories? Because as per science, when your body cannot meet its daily maintenance calories from outside, it uses the fat stores in your body which is stored in the form of adipose tissue, which is your fat cells. Thus, the so-called 'sweat theory' is just another gem from bro-science and nothing else. Your body will tap into the stored fat cells once you go on a deficit, whether you workout in summers or winters. Is It Fat That Melts In The Form Of Sweat? Absolutely not, sweat is just a medium for your body to maintain its temperature. Since the outside temperature is high during summers, your body sweats more irrespective of the fact that you workout or not. So, while working out, your body may sweat a little extra as it is trying to cool down from the inside by producing more sweat on your skin. In winters, your body is already cooled down so it does not produce that much sweat. It's as simple as that. If fat melted in the form of sweat, people would automatically become lean during summers with the kind of heat waves that we face in India. © Unsplash Can You Gain Weight In Winters? Yes, of course, you can. Gaining or losing has more to do with your dietary intake. If you follow a calorie surplus diet, you will gain while if you go on a deficit, you will lose. The only thing different in summers is that you might increase your water intake as your body tends to sweat a lot more than winters. It's very important to keep your body well hydrated if your workout sessions are frequent and aggressive. Anuj Tyagi, author of this article, is a Certified Sports Nutritionist and Therapeutic Exercise Specialist from American Council on Exercise (ACE). Now an Online Health Coach, he is also a Chartered Accountant by education. You can connect with him through Instagram on:- https://www.instagram.com/sixpacktummy_anuj/
  7. Dieting is the most important or the most certain path to losing fat and getting in shape. For 90% of the people, it usually looks like this: Monday to Thursday - Diet Friday, Saturday - CHEAT days Sunday - I QUIT! If this is you, it is because your habits are not conducive to dieting. For long-term (yes, there are no shortcuts) and successful dieting, you need to develop habits that support your goal. Here are some habits you should develop if you want to get into the best shape of your life (and stay the same): 1. Track Your Nutrition © Wareable Everyone who successfully diets almost always track their nutrition. Be it through a calorie counting app, on spreadsheets, or even maintaining a journal. Tracking nutrition is not limited to accurately tracking calories and macros, it could be as simple as tracking portion sizes or even the foods that you eat. Because, to diet, you have to make some adjustments to your eating habits or routine. If you do not know what are you currently doing, how are you going to change things? It is the same as having a goal to have more savings but you do not really know where do you spend the money. Following a meal plan is easy and can work short-term but you cannot be dependent on a piece of paper to tell you what to eat all your life. 2. Do Not Fall For Fad Diets © Unsplash Every now and then, there will be a new trend that promises quick and effective results in a matter of days or weeks. These so-called magic diets do one of the following: a. Are not sustainable b. Are exclusive and restrict certain food groups altogether c. Are stupid d. Increase the risk of deficiencies and are unhealthy e. All of the above And all of them do not work in the long run. They will give you some short-term result but those results will be short-term as well, meh. The people who follow these fad diets, they have almost always followed four to five different fads in the past as well. There is a reason they are always looking for the next fad diet. 3. Moderation Is The Key © Unsplash Clean food vs. Dirty food is a foolish mentality to follow with your food and keeps you swinging in extremes. You are either here or there. And with that, you are severely restricting or outright binging. None of that is going to help you out. Instead, understand calories and eat the foods that you like in moderation. This will be a lot more pleasurable and your diet will be sustainable. And you really want that as I told before that if you are dieting and getting into shape is your goal, it is going to take longer than you may have expected. 4. There Is A Good Diet Vs A Bad Diet Good foods vs. Bad foods? Nah. That does not exist as you are not just going to eat one single food in your diet. Unless following a fad. If yes, read #2 again. But your diet can be good or bad considering the overall nutrition and the overall food choices you are making. And this is one of the outcomes of the extremities of IIFYM. Just because it fits your macros, does not mean you almost exclusively eat it. If you are exclusively eating junk, you will experience deficiencies, low energy, hunger, irritability, etc. Keep a majority of the foods in your diet to be whole, minimally processed and nutrient dense. 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.
  8. People who are trying to lose weight and drop some body fat are always looking for the best thing available for fat loss. The best diet, the best fat burner, the best type of fat loss cardio, the best exercise for fat loss—anything and everything that will help achieve this. Still, nobody has yet figured out the best exercise for fat loss. Want to know the best exercise for fat loss? THERE IS NO SUCH EXERCISE. Pexels Yes, you read it right. If there was ever a best fat loss exercise and if it worked, you would see 90% of the people at the gym doing just that one single exercise. Do you see everyone in the gym doing one same exercise every time you walk in? Obviously, not! Now, let's understand what leads to fat loss: A Caloric Deficit It has two components—the food intake part and your activity levels. The food intake is the 'Energy In' and the exercises you do/lifestyle you have is a part of 'Energy Out'. The best way to increase your energy out? Simply move more. Yeah, it is as simple as that. The thing you should be focusing on is to move as much as possible and to engage as many muscle groups as possible when you hit the gym. Single body part a day? I do not think so. Your bicep/triceps day or your shoulder day? Not even that. Pexels Focus on full body movements or compound exercises that work for two to three muscle groups simultaneously instead of doing the one muscle group a day workouts. Just take a guess, what will burn more calories? A back squat which works your full body at a given time or a set of bicep curls which work two fibers of your muscle? On top of it, you also want to watch the number of calories going inside your mouth. You can do all the full body exercises, you can take all the fat burner pills, burn as many calories as you want but it won't account for anything if the number of calories you are consuming is more than the number of calories you are burning. Long story short, stop looking for best anything. Fat loss is calories in lesser than calories out at the end of the day. And if you want to burn more calories, start doing exercises that burn more calories and not one body part a day. 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 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.
  9. Dieting is tough. Losing fat and getting lean is tougher, and getting shredded is the toughest. If it were not, everyone on the streets would be walking around shirtless with shredded abs. But, that is not the case. One reason why people miserably fail on their road to get leaner is that they do not know how to track progress. Yes, you read it right. If you think you are not making progress, you stop trusting the process and give up altogether. You see a little bit increase in the weight on the scale and you lose your mind and go all guns blazing and stuffing your mouth with everything that comes your way. © Getty Images Now, let's talk about how to one's track progress? First thing, understand that checking your weight and trusting that or using it as the only tool to measure progress is outright stupid. Partly because you do it wrong all the time. Yeah, checking your weight before and after your training session to see how much weight you have lost that day is idiotic. What are the tools you should trust to help you with gauging the progress? 1. Your pictures 2. Your measurements 3. Your average weight Let's discuss all of them in detail: 1. Your Pictures When you start your diet, or in general if you want to track your progress year-round, your pictures would be the best tool for that. When you gain a pound of muscle or lose half a pound of fat, you will not see it until you compare your pictures. Another thing about pictures, screw your gym selfies. If you want pure progress picture, get naked (almost naked) and take a front/side/back relaxed and flexed pictures. Invest in a goddamn mini tripod for the same. Click pictures weekly and compare them. 2. Your Measurements © Getty Images Again, take these once a week. At times, especially if you are a beginner, you may be losing fat and gaining muscle at the same time. Say you have gained two pounds of muscle and lost one pound of fat, the net result on the scale would be a one pound gain. Not the direction you would be expecting during losing fat. You are actually making better progress here and you should be continuing with this. Instead, you check the scale and cut your calories and thus undo the process by not keeping room for your muscle to grow. Start taking measurements, at your chest, waist, and hip circumferences once a week. If the scale shows up but you are looking better in pictures and losing inches, who cares what the number on the scale is? 3. Your Average Weight Firstly, your weight is essential for your relationship with gravity. Unless you are an MMA fighter or a weight-restricted athlete or going bungee jumping or skydiving, your weight does not mean much. It is merely a number. Add to that, your weight can fluctuate 1-3% day-to-day due to sleep, hydration, food, sodium, fiber intake, how well did you poop, etc. And it changes throughout the day as well due to these reasons. So, first things first, stop checking your weight when you go to the gym at 7 pm in the evening. Nor should you check it when you leave. Check it first thing in the morning on an empty stomach and with minimal clothing on. Along with that, do it around 3-4 times in a week and take an average. Mainly to cancel out the day-to-day variance. Do the same for next week and compare. If the trend is downward, you are doing good. If not, then make adjustments. Not the day to day should I change my diet or should I change my training confusion you create for yourself. 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.
  10. Once you've decided and made up your mind that you are going to lose some fat this summer, a particularly tricky question is bound to pop up in your mind. Should You Do Cardio Or Lift More Weights To Burn More Body Fat? You will get lots of random information for this question with some weird logic attached to them. So, to solve this problem for you I am going to give you the correct answer with a logical explanation. Which Form Will Burn More Number Calories For You? The first thing you need to understand for fat loss is that you need to create a deficit in your daily calorie intake. This deficit can be created in two ways, first is to reduce the number of calorie intake and second is to increase the number of calories burned. Right now, I am just going to talk about the second one. To burn more calories you will have to work out for at least 5-6 days in a week. Now, what should you choose as a medium of exercise, cardio or weights? Let me tell you something that will help you to make the choice easier. You will burn more calories in a single session of cardio exercise as compared to a single session of weight training. via GIPHY Now I am sure that you would be thinking that cardio is a clear choice as it will help you to burn more calories per session. Well, here is what you missed. Though cardio will burn a number of calories for you inside the gym once you step outside it is weight training that will help you more. When you do resistance training, your body will start building muscles which will have a greater impact on your metabolic rate than cardio alone. Cardio Alone Could Create Problems Trying to lose weight by performing only cardio session may prove to be really harmful to you in the long run. People who try to reduce their weight quickly using cardio exercises are the ones who later on complain about having loose skin. They lose fat but their skin becomes loose and soggy. People who weight train are able to build muscles and thus their chances of having loose skin after fat loss becomes less. Secondly, long duration cardio sessions multiple times a week are going to cost you dear on the joints. People who perform long runs of treadmill almost every day complain about having knee and other joint pains. And thirdly, cardio alone could also lead to muscles loss and chronic fatigue. © Getty Images What Should You Do? You will find people out there who will bash cardio completely. They will tell you that stepping on a treadmill is like a sin inside the gym. Here's my perspective as a coach: Cardio can be included in your workout program if you plan it smartly. Your first priority should always be to train every muscle group with weights at least once a week. Now if you still have some time left that you can spend in the gym, you may include a couple of small cardio sessions every week. These sessions can be included to build up good endurance stamina as well. The way you like to balance it is your personal choice, but yes, resistance training should always be your priority. Anuj Tyagi, author of this article, is a Certified Sports Nutritionist and Therapeutic Exercise Specialist from American Council on Exercise (ACE). Now an Online Health Coach, he is also a Chartered Accountant by education. You can connect with him through Instagram on:- https://www.instagram.com/sixpacktummy_anuj/
  11. The fitness industry is full of fake supplements, fake coaches and God knows what all other fake things out there. With fake coaches comes their fake advice that holds its own place and has been prevalent since a long long time. Read on to know more about some of these fake promises that are generally made by these so-called 'fake coaches' and let's find out if there is a shred of truth to them: 1. Fat Burners Will Get You Lean via GIPHY Sold by various fancy names like the fat cutter and fat destroyer, the only thing that these fat burners are going to destroy is your pocket. You are better off investing in a good coach and proper dietary foods. If at all, these fat burners may help a professional athlete before a competition. If you are an amateur just trying to find his way to get fit and lean, you will get no advantage by including any fat burner in your supplement arsenal. 2. Arbuterol Is Effective In Burning Fat Trainers often recommend this supplement to their clients for extreme fat loss. Had these trainers ever noticed the contents of the product and their usage in the human body, the scenario would've been different. Arbeturol is actually a diuretic which may help you with getting rid of subcutaneous water retention. It plays with the mineral levels in your body temporarily. While it may help you in looking a little dry for some days but it is not going to be helpful in burning fat in any manner. 3. Don't Have Salt In Your Diet via GIPHY The credit to this one goes to competitive bodybuilding. Competitive Bodybuilders use this strategy of leaving salt before their competition to look sharper on the stage. Salt has nothing to do with fat loss. It is used for temporary loss of fluid, which is also debatable. Salt has no direct correlation to fat loss and thus you should not leave salt to get lean. 4. “Keto Worked For My Friend, It Will Work For You Too” via GIPHY The ketogenic diet is quite popular these days. Drastic results in weeks have made it immensely popular with people who are overweight and obese. While it may have worked wonders for someone but it is not necessary that it will do the same for you. I've seen people failing miserably on this diet. For people who did achieve fat loss using keto, gained back the lost weight in a couple of weeks as they resumed carbs in their diet. I've seen people claiming that keto is the best diet for fat loss. No, it's not. The best diet for fat loss is the one which is sustainable in the long run and can be made a part of the lifestyle. If that's what you can promise then keto may be the best diet for you otherwise you will be in a limbo of losing weight and gaining it back after introducing carbs in your diet. 5. Leaving Chapati Out Of Your Diet Will Get You Lean via GIPHY Majority of the trainers still believe in the philosophy of eliminating chapati from a client's diet to make him lean. Well, that's what happens when you ask your trainer to prepare a diet plan for you. Chapati is a very good source of carb that has a decent GI index. It also has good fibre content making it an ideal choice to be included in your daily diet. And yes, you can get lean while having chapati in your diet daily. What really matters for fat loss is your overall macro intake for the day and not just a single food item. Anuj Tyagi, author of this article, is a Certified Sports Nutritionist and Therapeutic Exercise Specialist from American Council on Exercise (ACE). Now an Online Health Coach, he is also a Chartered Accountant by education. You can connect with him through Instagram on:- https://www.instagram.com/sixpacktummy_anuj/
  12. Men with round facial features sometimes face problems like a double chin or a less desired face shape. They can benefit from facial hair, and a full grown beard can, in fact, provide a fine hard structure along a sharp jawline by increasing the height of the face. Growing a beard with angular edges or growing a strong circle goatee can elongate the shape and give the appearance of a more chiselled jaw. So here are some of the beards that you could try to get fine jaw line without any signs of the face fat. 1. The Inverted T-Beard © MensXP Disconnected beard is defined by a floating moustache and a high chin hair growth resembling an inverted T. Inverted T beards come in many shapes and sizes. You can ask your stylist which one suits you the best. 2. Boxed Beard © MensXP Boxed beards are trimmed alternatives to Full Beards. They're the best option for those who want a classic beard style but have an aversion to the Full Beard's excessive volume. 3. Pointed Beard © MensXP Pointed Beard is characterized with the fact that the top part above the jawline is usually kept neat and trimmed. Secondly, the length below and on the chin is grown out and groomed into a point. 4. Full Beard © MensXP The full beard is the oldest style in the beard tradition. It covers the entire surface length of of the face and looks au naturel. 5. The Circle Beard © MensXP Circle beards are commonly referred to as goatees, albeit incorrectly.
  13. Every day, people are still searching on the internet the best fat burners on the planet and are ready to shell any amount of money on falsely marketed pills as they promise magic. Fat burners, which were earlier used only by professional athletes, have become common even with beginners in the gym. Not only is this trend stupid and pointless but you are not going to achieve any results out of it except an empty pocket. So, before you think of taking any shortcut in your fitness journey let me give you a single tool that will help you more than any fat burner or a magic pill out there. Start Tracking Your Nutrition This may sound trivial, but trust me it makes a huge difference when it comes to results. I am not saying this based on just my own experience but I have noticed this working on my clients as well. While you may think that you are on low carb and high protein diet, but if you are not tracking your calorie and macro intake, there are chances that you might be consuming more than your target calories. Tracking your food intake gives you a precise calculation of how your body is responding to varying levels of carb and overall calorie intake. This, in turn, will help you in making a smart decision as to how much can you play around with your calories and macros. Fun Fact 1: It Is Backed By Science This phenomenon of tracking calories has been subjected to studies as well and studies do show a positive impact on the results as well. A study conducted by the Kaiser Permanente Care Management Institute established that people who regularly tracked their macro intake were able to lose twice more weight than people who did not. Fun Fact 2: It Helps In Portion Control When you update your food diary daily, you can measure the number of calories you have consumed in every single meal of the day. While some meals might be absolutely healthy but there are chances that you may be consuming a larger portion of it. Even if the meal is healthy, you can't just binge on it and expect that it will not have an impact on the overall calculations. Once you start tracking your meals, it will help you to identify if the portion size of the meal that you were consuming is within your target area or not. For example, a meal comprising of Kidney beans and brown rice would be an ideal choice for lunch but that doesn't mean that you can have 'n' number of portions of the same every day. It Will Help You Connect The Dots There are small food items that you consume throughout the day but they often get unnoticed while you make your diet program. These include multiple cups of tea and coffee, biscuits, namkeen, sugary drinks, flavoured energy drinks, artificially flavoured juices etc. While you may think that they may not make any difference but once you start tracking them you may notice that that's not the case. Sometimes these small snacking items contribute a significant addition to your total calorie intake which may slow down your health and fitness progress. Anuj Tyagi, author of this article, is a Certified Sports Nutritionist and Therapeutic Exercise Specialist from American Council on Exercise (ACE). Now an Online Health Coach, he is also a Chartered Accountant by education. You can connect with him through Instagram on:- https://www.instagram.com/sixpacktummy_anuj/
  14. As a coach, I face a few questions a lot. "What are the golden rules for fat loss?" "How can we accelerate the fat loss process?" Though there aren't any 'rules' as such that you need to follow, you can follow a few simple guidelines which can help you to burn more fat and speed up your fat loss journey. via GIPHY Let's look at three such 'rules' that will help you in your fat loss: 1. Prioritize Resistance Training This is a mistake made by a majority of the people training for fat loss. They believe that cardio will help them more for fat loss and resistance training is only for people who are preparing for some kind of bodybuilding competition. This is not true. Resistance training will help you build muscle mass which in turn will help you to burn more calories even while you are outside the gym. Muscles are metabolically more active and thus your body burns more calories to build and maintain more muscle mass. So while you may burn more calories in a cardio session in the gym, it is resistance training that will help you speed up that sluggish metabolism and accelerate your fat loss journey. 2. Up Your Protein Intake via GIPHY Once you implement rule number one, you will have to compliment it with rule number two. When you do intense resistance training for at least 4-5 days in a week, your body will need an appropriate amount of protein to repair the broken muscle tissue. 1 gram per kg of body weight is a good place to start with and thereby you can increase it as per your individual requirements. Consuming enough protein in your daily diet also helps you to regulate your hunger which is a major issue while doing fat loss. You should always prefer foods in its natural form like chicken, milk, fish, tofu, eggs etc rather than taking it through supplements. This will increase your satiety factor too. 3. Moderate (Or Stop) Your Alcohol Consumption via GIPHY I won't say that a pint of beer will derail your fat loss journey altogether, but yes, frequent alcohol consumption will actually delay the results that you are looking for. Firstly, excessive alcohol consumption has a direct impact in slowing down your metabolism and secondly, there are possible chances that you won't stick to your diet once you start consuming alcohol. I've never seen anybody having just the drinks and not eating along anything else along with it. That anything else generally takes the form of food items that are high in calories. Since alcohol in itself is a high-calorie drink(cocktails and mixers) when it is combined with other high-calorie foods, it becomes a problem. Fat loss means that you need to follow a calorie deficit diet for a certain period of time. It becomes difficult to maintain that deficit when you have such high-calorie meals every now and then. Thus it is better to cut down or rather stay away from alcohol for some time. Anuj Tyagi, author of this article, is a Certified Sports Nutritionist and Therapeutic Exercise Specialist from American Council on Exercise (ACE). Now an Online Health Coach, he is also a Chartered Accountant by education. You can connect with him through Instagram on:- https://www.instagram.com/sixpacktummy_anuj/
  15. 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.
  16. 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.
  17. “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.
  18. 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.
  19. 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.
  20. 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!
  21. 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!
  22. 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!
  23. 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.
  24. 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.
  25. 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.
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