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ZODIAC

Found 127 results

  1. Shilpa Shetty said "This video is so inspiring, it is proof that it?s never too late to start."
  2. Last December, 2020 was being looked upon as the year of sports as fans marked their calendars for major sporting events. But, in a matter of just a few months, the year 2020, that once held the promise of exciting sporting action, continues to leave sports fans frustrated and disappointed - all thanks to novel Coronavirus (COVID-19) threatening the very existence of mankind. With travel restrictions, quarantine camps and curfews all around, the fast-spreading virus continues to heckle normalcy and traumatise people across the globe. The sporting world isn't alienated to the repercussions of the scary epidemic either. The sporting events have either been cancelled or suspended owing to the fast-spreading virus. The month of March, especially in the football world, sets the tone for a thrilling season finale. Marking the beginning of a pulsating end to the season, this time of the year generally has all club football competitions reaching a befitting end with immense pressure on the participating sides to finish on a high. But, none of that is happening right now. When you hear that there's no EURO 2020 or Copa America this summer ?? pic.twitter.com/at5GKexDS7 â Goal (@goal) March 17, 2020 Football leagues including Premier League, Serie A, La Liga and Bundesliga amongst others have also been suspended as the countries continue to battle COVID-19. And, to rub salt to the wounds, the much-awaited Euro 2020 and this year's Copa America have also been pushed back by a year. The lack of footballing action has not left just the fans, but also the players scratching their heads, wondering what to do with all the idle time at hand. Forced to stay indoors due to contagion, while some have been busy taking up social media challenges, others are finding ways to keep their fitness levels in check and giving all gym enthusiasts a key lesson on how to remain fit at home. Time For A Creative Leg-Day Creative legday with the kids pic.twitter.com/GkrzNYz4Mw â Kevin De Bruyne (@DeBruyneKev) March 25, 2020 Sit-Ups 'Immobile' Style View this post on InstagramOggi mi alleno con Mattia ð! E voi cosa state facendo ð§? Condividete il vostro hobby usando #HomeTeam. @adidas @adidasITA @adidasfootballA post shared by (@ciroimmobile17) Lewy Teaches New Push-Ups View this post on InstagramHeavy trainings at home ððª #homeoffice #familytime #workoutA post shared by (@_rl9) Ronaldo's Crunching Crunches View this post on InstagramNo excuses ð¤·ð»ââï¸ðªð»A post shared by (@cristiano) Get The Family Involved View this post on InstagramFamily workout done! â @pilarrubio_oficial #SergioJr #Marco #Alejandro #FamilyGoalsA post shared by (@sergioramos) Change The Game ???? https://t.co/g0R5SZyEcD â Jamie Vardy (@vardy7) March 2, 2020 Cycling With Cute Motivation View this post on InstagramMy daily workout motivation ð§ð¼ Hard work gets paid with chocolate ice creamð¦#SM20 #NoemiA post shared by (@shkodranmustafi) Who Needs Weights? View this post on InstagramMy greatest advice in life: âa little bit of wine is the solution to a lot of problemsâ #quarantainelifeA post shared by (@driesmertens) Seek Help From Your Furry Friend The only training partner left when youâve got to #StayAtHome ???? ?? @douglascosta pic.twitter.com/9aDweyOGVV â 4 3 3 (@433) March 14, 2020 Go Raw Like Sanchez View this post on InstagramEntrenamiento en casa ð¡ Allenamento a casa ð¾ Training at home #iorestoacasaA post shared by (@alexis_officia1) View the full article
  3. A modern-day lifestyle calls for highly practical accessories that will double-up our productivity instead of dragging you down. We are talking about the days when you finally decide to go to the gym but end up working out on the way itself. You either have to carry two separate bags for work and gym respectively or one big bloated bag instead. Ironic, right? In other words, you almost never find a bag that doubles up as a gym bag, is reasonably priced and not too ugly. Well, turn that around because weâve found the perfect bag. Get ready to seize the day with the MensXP Office To Gym Multipurpose Bag! Utility On The Go Keep up with the fast pace of your life with a bag that is as ready to be on-the-go as you are! This bag comes with five different pockets which will let you compartmentalise your gym and office essentials with ease. Style Versatility The problem with most functional accessories is that they are either never as stylish as they should be or really heavy on the pocket. The sleek and minimalistic design of this bag makes for a wardrobe staple that will look stylish with your formals as well as your gym wear. Premium Design The premium design of this bag will stand strong against any amount of wear and tear. Its heavily cushioned exterior and water resistant surface will make sure that you have a sturdy companion for all your journeys. Multiple Pockets The chaos of an unorganised bag is anything but convenient. The MensXP Office To Gym Multipurpose Bag comes with multiple pockets that will help you keep your sweaty t-shirts and muddy shoes away from your work essentials with ease. Maximum Comfort Stop dragging through your day and start strutting through it. Make your day effortlessly productive with a bag featuring padded shoulder straps and ergonomic back support. Say bye-bye to the balloon-backs! From comfort and functionality to being stylish and economical, this bag will make your life easier in all its phases. Product View the full article
  4. Let's imagine two scenarios: one where you are being a beast in the gym, sweating it out in all your glory, and second where you are running outdoors with the wind blowing in your hair. The scenarios are so different but yet, 60% of Indians wear the same shoes to the gym. Are you one of them? If you're nodding in unison, we have news for you. You need different shoes for running and the gym. We often forget the importance of the right fitness gear while working out, which more often than always, results in acute athletic injuries that are hard to fix. While many people mainly focus on cardio or running which requires the same type of shoes, there are more and more people who are taking up high-intensity workouts which is why Reebok took-up the challenge of creating the perfect shoes for HIIT training. HIIT or High-Intensity Interval Training is a combination of brief, very-high intensity bursts of cardio exercise followed by equal or longer periods of rest. Think 30 seconds to a minute of sprinting, followed by a minute or two of walking or slow jogging. Repeat this cycle for just 10 minutes, and you'll complete a HIIT workout. These workouts require shoes that fulfil specific needs. Here's what the experts have to say about this. "The last thing I want to worry about during a workout are my shoes! I want them to be comfortable and fit right and almost want to forget about them.” - Namrita Purohit, Celebrity trainer "Wearing the wrong shoes for your workout not just means a less effective workout, it can also lead to a bad injury. The Reebok HIIT TR is built with grip, stability, and durability to handle anything that you throw it's way, whether squatting, jumping, sprinting or lifting, you don't need to hold anything back. The Reebok HIIT TR has evolved beyond the standard running or training shoe using technology designed specifically for all types of workouts."- Shivoham, celebrity trainer The Reebok HIIT shoes have rubber on the outsole to maintain the grip athletes need, along with wrapping the rubber outsole up over the toe to protect against burpees and planks, providing durability and also maintain stability using the built-in a midfoot support cage to lock in the foot. We wanted to ask you, the readers what your take is on different shoes for running and gym. If you too use one pair of running shoes for the gym, you need to head to Reebok to buy your pair of HIIT shoes today. View the full article
  5. Say what you will, but some gym memberships are expensive, and I mean really expensive. Especially around this time of the year, when a plethora of people have resolved to shed those extra kilos and lose those couple of inches. © iStock And then, thereâs the entire laundry list of things you need to buy, to convince yourself that youâre indeed ready to work out. Working out, therefore, can become an expensive hobby. And then, there are our Bollywood celebrities and Indian paparazzi who have, somehow, managed to turn the lobby of most gyms in Mumbai and Delhi into a makeshift fashion ramp. And this constant need to look good and fashionable in front of the camera has given us some really insane moments. © Viral Bhayani Recently, Arjun Kapoor was seen at a gym that also happens to be a major pap-point thanks to the number of Bollywood celebrities that work out there. Now, you would imagine someone working out in the gym, covered in sweat and grime, would be wearing something basic and easy-going. Well, you would be wrong. © Viral Bhayani Although the joggers that Arjun is wearing is indeed easy going, it is anything but basic. Arjun is seen here in a pair of Black Cotton Joggers from Dolce & Gabbana, which, even though are from an older collection, retail for £395 or just shy of Rs 37,000. That being said, they are actually quite zany. © Dolce & Gabbana And equally zany is the mauve jacket from ACW or A-Cold-Wall, which has a rather unconventional and quirky patchy print work on the back. If youâre looking to buy the jacket, be prepared to shell out something along the lines of Rs 25,000 - Rs 27,000, depending on where youâre buying from. © Viral Bhayani © ACW We also love the understated manner in which the seemingly simplistic ensemble has been paired with an equally understated pair of black running shoes from Asics. The shoes do stand out thanks to their golden streaks and that sunny yellow sole. © Viral Bhayani Say what you will, but the ensemble is actually quite zany, in spite of being sombre and understated. Actually, a really well thought out aesthetic. As always, Arjun does extremely well when it comes to acing normcore. Hats off, man... View the full article
  6. Chris Hemsworth is not just one of the fittest people in Marvel, but also the entire Hollywood. I mean, that's like a pre-requisite for playing Thor in any movie other than Avengers: Endgame. He's a gym bro out and out, but not the cringey, annoying one, but the kind that would give anyone the motivation to actually start working out or maybe take their workouts to the next level. He, obviously, spends a good amount of time working out, so it's no surprise that every other thing he posts online is videos of him doing just that. But, what sets him apart is his content. Unlike the usual crowd, who post gym-mirror selfies and flaunt oiled abs at the same damn gym every time, Chris likes to mix it up and actually show all the crazy workouts he does. Well, if that's not inspiring, I don't know what is. I probably heard about 'underwater workout' for the first time because of Chris. View this post on Instagram Huge thanks to @marlow_warrington @xptlife @lairdhamiltonsurf for running us through some intense pool/breath/water training. Great to try something new, keep the body guessing. Train/Eat/Live well @centrfit ð¤ð¤ A post shared by Chris Hemsworth (@chrishemsworth) on Jul 18, 2019 at 2:30pm PDT His latest video on Instagram is also no different. He is so hot, oh wait, scratch that, it was so hot that his shirt apparently burst into flames. View this post on Instagram It was so hot my shirt literally burst into flames, luckily I was wearing my favourite pair of fire retardant shorts 𥵠give this circuit a go 6 times through @centrfit A post shared by Chris Hemsworth (@chrishemsworth) on Oct 17, 2019 at 8:50pm PDT Can one of my life goals be working out with Chris? View this post on Instagram Wrestling some iron with Jorge and Zoco while yelling loudly and playing dramatic music. Wanna see more of this madness? Check out @centrfit! (Link in bio) A post shared by Chris Hemsworth (@chrishemsworth) on Sep 22, 2019 at 6:56am PDT Is it just me or does that look fun? View this post on Instagram Punchy little circuit this one. 6 exercises, 6 reps, 6 rounds, no rest between individual exercises, 1 minute rest in between each round or just throw up and power through ðªð¤¢ð¥ check out @centrfit for more movement, nutrition, and mental fitness tips and techniques!!#thedevilsburn A post shared by Chris Hemsworth (@chrishemsworth) on Aug 7, 2019 at 7:18pm PDT Now, that's a workout with a view. View this post on Instagram Just crushed a workout from the @centrfit app. Launched about a month ago and the goal was to create a holistic all-encompassing approach to building the best version of yourself. The feedback so far has all been in that arena, so we couldn't be happier! Thanks to everyone who's on board. If you haven't checked it out, head to Centr.com or jump into the @Apple App Store and get involved! (link in bio) #CentrOwner ððªð¤ A post shared by Chris Hemsworth (@chrishemsworth) on Mar 23, 2019 at 1:00pm PDT Just wow. View this post on Instagram Mixing it up. Get creative. Keep moving. Variety is key! ðªðª @centrfit A post shared by Chris Hemsworth (@chrishemsworth) on Feb 13, 2019 at 4:48pm PST And, that obviously led to this hilarious video. View this post on Instagram The student has become the master. #Repost @jackblack ã»ã»ã» Mixing it up. Get creative. Keep moving. Variety is key! ðªðª Who did it better? #ThorWorkout @chrishemsworth âï¸ - @mrtaylorstephens A post shared by Chris Hemsworth (@chrishemsworth) on Feb 26, 2019 at 12:53pm PST There's never a boring workout. View this post on Instagram Trying to lock in on my workout spirit animal for 2019 @zocobodypro @da_rulk A post shared by Chris Hemsworth (@chrishemsworth) on Jan 11, 2019 at 7:11pm PST Something anyone can do at home. View this post on Instagram Try this 10 times through ð¤®Cheers to @da_rulk for giving us this little leg burner. No equipment needed, low impact and super functional. You'll feel like you're wearing a pair of concrete gum boots afterward ð¬ðª @zocobodypro A post shared by Chris Hemsworth (@chrishemsworth) on Dec 10, 2018 at 8:33am PST "Mixing it up." View this post on Instagram The character I'm playing at the moment is ex-military so I've been mixing up my training working with a few super humans with military backgrounds - the focus is on strength, speed, mobility and little to no rest to build endurance. Feeling goooooooood!Also been working on the sound I make after side kicking the heavy bag yeoooooooow ðªðªððð¤ð¤ðð #giveitacrack A post shared by Chris Hemsworth (@chrishemsworth) on Nov 13, 2018 at 8:04am PST That Thor glove, tho. View this post on Instagram Outdoor session in London for MIB!! Cheers to @zocobodypro for posing as an alien and letting me beat up on him. Sorry for the boot in the face ð¬ð #MenInBlack ð¥ @azzagrist A post shared by Chris Hemsworth (@chrishemsworth) on Jul 27, 2018 at 7:43am PDT Think you have it in you to get through these workouts?
  7. If there's one thing that has impressed us and the paparazzi as well about Shahid Kapoor is that he never fails to make a statement even when he is stepping out of the gym. He is seen wearing torn joggers or super squared sunglasses or eccentric sneakers. Shahid's gym looks are just so easy to cop! © Viral Bhayani Undoubtedly, Shahid wins the style stakeskeeping it comfortable and stylish. He did yet again as he was seen stepping out of his gym. While everything about his outfit looked spot on, our eyes went straight to his black shorts which are not the usual style we have seen. We scoured and dug in a little more and found that the black shorts that Shahid wore are actually by the luxury brand, Givenchy. © Viral Bhayani © Givenchy SK is wearing black logo shorts that are designed with a super comfortable fit, elasticated waistband with drawstring fastening. Most of us will randomly pick a pair of joggers and work out, but Shahid went all in, opting for the most expensive pair of shorts worth Rs 64,000 for the gym. That's literally a 3-year membership that we pay. © Givenchy © Viral Bhayani The Kabir Singh actor has shown his love for luxury brands time and again. That said, these black Givenchy shorts can easily burn a hole in our pockets. Shahid can truly make any outfit look edgy and he did so again by coupling a basic tee with black shorts, squared sunglasses and running sneakers. Kudos to you, Shahid!
  8. It's easy for many Bollywood stars to show up in styles that are from luxury brands, but leave it up to Varun Dhawan to take the road less travelled and you would know that he has a knack for easy-to-wear trends that you can cop. © Viral Bhayani The Sui Dhaga actor is now the new face of Reebok. From his gym looks to airport outfits, his style shows equal parts of comfort and style. Recently, post his gym sesh, VD kept his outfit very relaxed with shorts and a jacket but his shoes added an oomph factor. And if you look closely, these sneakers are super colourful one Care for an interesting fact? These are from the 90s. Exhibit A: © Viral Bhayani © Viral Bhayani Varun here is wearing Classic Leather ATI by Reebok. These are an altered version of the 80s sneakers that lend it a fresh look. The pair looks vibrant and bold and has an updated detailing inspired by the 90s. We love the modern twist these sneakers have. © Reebok © Reebok Even though these sneakers have a chunky sole with eye-catching colours, they have an EVA midsole that gives it a lightweight cushioning. That said, these statement shoes are extremely comfortable for your gym session. Great choice, VD! These sneakers are available for Rs 6,453 in India which make it an affordable pair too. The pair sure has many advantages, besides just being super colourful. © Viral Bhayani As for his outfit, he coupled his t-shirt with relaxed shorts. The sneakers here are definitely stealing the limelight. We're totally diggin' these sneakers, Varun.
  9. When it comes to Bollywood's 'Sultan' Salman Khan, everything needs to be larger than life, and away from the mainstream. But when you begin to wonder how that can be incorporated in every aspect of his life, Sallu Bhai will show you just how that can be done. Let's take for instance that one constant that has been a part of Salman's life throughout these years. That has to be his love for fitness and bodybuilding, right? And as if that's not all, every now and then Salman keeps giving us a glimpse of his fitness regimen which is nothing less than motivating. © Twitter Hours ago, Salman shared another such video which is motivating us to get onto the path of fitness. Donning his fitness gear and recorded in his gym, the video takes “leg day” to new heights. Check out this super cool video that Salman shared on his official Instagram feed and you will know what we mean. View this post on Instagram After experiencing the highs and lows my security has finally realised how secure they are wid me .. ha ha A post shared by Salman Khan (@beingsalmankhan) on Jun 17, 2019 at 10:33am PDT As you can see, for his leg workout, Salman can be seen lifting two of his heavyweight bodyguards instead of regular weights. If that isn't turning the beast mode on, we wonder what is! Salman captioned the video saying, “After experiencing the highs and lows my security has finally realised how secure they are wid me .. ha ha” © Facebook Not sure about his security personnel, but we are sure as hell impressed with Salman's strength. Let's take this video as all the inspiration we need to get on with our new year's resolution and get fit and ripped at the gym.
  10. Cristiano Ronaldo is undoubtedly one of the greatest men to have ever kicked a football. With 5 Champions League trophies and 5 Ballon D'Or wins, he has established himself as one of the most decorated and successful players of his generation. However, an aspect of his journey that people tend to take for granted, is the incredible amount of work he puts in to keep himself fit and at the top of his game. This was highlighted particularly when Ronaldo, who has time-off in between his triumph with Portugal in the UEFA Nations League 2019 and the 2019-20 campaign with Juventus where they seek to win their 9th league title in a row, shared images of himself sweating it out in the gym. View this post on Instagram A post shared by Cristiano Ronaldo (@cristiano) on Jun 16, 2019 at 1:58am PDT While other players are photographed on holiday and taking genuine time off from the game, Ronaldo continues his quest for greatness and puts the work in to constantly improve himself. Even at 34 years of age, Ronaldo's work ethic continues to be inspirational for young footballers all over the world as he is essaying the drive and hunger that is required from a champion athlete, to achieve even half of what he has achieved in the game. After Euro 2016 triumph and the recent Nations League win with Portugal, three back-to-back champions league titles with Real Madrid and a league title with Juventus in his first season, Ronaldo continues to maintain an elite level and continues to be one of the best (if not the best) players in the world. After all that he has achieved in the game, to continue to have the hunger to achieve more, win more and improve as a footballer shows the winning mentality of Ronaldo that is often on display even on the biggest stage. He will undoubtedly go down as one of the greatest footballers of all time and he continues to show why.
  11. On Sunday, when the Indian cricket team faced off against Aaron Finch's Team Australia at The Oval in London, Virat Kohli's batting order showed its true potential with three batsmen scoring half-tons and Indian opener, Shikhar Dhawan leading the charge from the front, scoring 117 in just 109 balls. After getting his thumb broken, thanks to a scary bouncer in the middle of his innings, Dhawan played through the excruciating pain of a broken bone to accomplish his third World Cup century that helped the Men in Blue establish a grand total of 352 runs in 50 overs. Once Dhawan was dismissed at the hands of Mitchell Starc in the 37th over, he rushed to the medical room where he was diagnosed with a fractured thumb and was asked to rest for the next two games. Eventually, the severity of the injury came to the fore which benched the athlete for at least two weeks. But the fighter in Shikhar Dhawan did not allow him to sit back and compromise on his fitness for long. Five days since the lefty broke his thumb, Dhawan was back in the gym, working on himself, making sure that he will be ready to serve his country in the blue uniform whenever the time comes. You can make these situations your nightmare or use it an opportunity to bounce back. ð Thank you for all the recovery messages from everyone. ðpic.twitter.com/mo86BMQdDA — Shikhar Dhawan (@SDhawan25) June 14, 2019 “You can make these situations your nightmare or use it (as) an opportunity to bounce back. Thank you for all the recovery messages from everyone,” Dhawan wrote in the video caption on Twitter. That's what Shikhar Dhawan is all about. Bouncing back from an injury or bad form and returning to the pitch with a bang. That's what he has been doing for years and that's why we love the guy. Hoping for a speedy recovery for Team India's Gabbar.
  12. The majority of the people that I see in the gym have the same old idea about warm-up before beginning their workout. Five-to-seven minutes on a treadmill or spin bike and they will jump straight on to the bench press or squat rack and begin weight training. A lot of people don't even spend 5 minutes warming up their body but just perform a warm-up set before beginning the actual set. This is a clear invitation to injuries. If you also have been following a similar approach for warming up your body before exercise, read on to know one of the best ways to warm-up before training. Why Is Warming-Up Necessary? A warm-up before exercise prepares your body for the workout. It elevates the body temperature and increases heart rate and respiration. © Getty Images This, in turn, increases the flow of oxygenated blood to your working muscles. Secondly, a proper warm-up prepares you mentally as well for the upcoming workout. It will activate your neuro-muscular system to prepare your body for the upcoming movements. While some of you may think that warm-up is only for novices and beginners, even the most experienced and professional athletes also perform a good warm-up before their exercise. Step 1 – Getting Warmed Up Warming up your body can be done through various ways which include any form of cardiovascular exercise. The purpose of doing some form of cardiovascular exercise, in the beginning, is to elevate the heart rate and body temperature. You don't have to restrict yourself to the treadmill or stationary bikes but you can also choose to do skipping, jumping jacks or any other cardiovascular movement that you enjoy doing. © Getty Images Whatever option you choose amongst them, make sure that you gradually increase the effort. Don't just straight away increase the intensity. When you feel that your respiration rate has increased and the body temperature has risen slowly, you can stop doing this step for the warm-up. Step 2 – Foam Roll Though you could foam roll your entire body before beginning the workout, I suggest you at least foam roll the particular muscle group that you will be training that day. © Getty Images What a form roller does is that it mobilizes the fluid component of the tissue and activates as well as balances the muscle spindle. This, in turn, provides information to your body about the changes in the length and tension of the muscle that you are working on. If there is any specific muscle group that is stiff, make sure to foam roll it appropriately till the time it relaxes and there is a decrease in tenderness. Step 3 – Perform Dynamic Stretching © Getty Images Dynamic stretching is like informing your muscles that they are going to be used up extensively in the next few minutes. Dynamic stretching, in very simple words, means taking your muscles and joints through a full range of motion in multiple planes. I recommend including dynamic stretches for upper as well lower body so that your body is thoroughly prepared for the warm-up set. After performing the dynamic stretching for a couple of minutes, begin with the warm-up set for the exercise that you will be doing for the day. 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/
  13. If you go to a gym, there is a pretty good chance that there is a bodybuilder 'Guruji' trainer you always see. He is hailed by everyone in the gym as the muscle building Guru and every kid in the gym would be asking him hundreds of questions to look buff like him. If you approach the Guruji, he will first ask you to become his personal training client. Until you do that, all the muscle building secrets are hidden. Once you decide to take the plunge, he makes you do questionable-looking workouts and puts you on the classic one-body-part-a-day routine. Then, you will be told to follow a diet with boiled chicken, fish, veggies, egg whites, oats, sweet potato etc. He will make you grind and kill your tastebuds a slow painful death for months. Then the secret formula of building muscle will come into the picture. He will give you a pack of pills (most of the times the label will be stripped off) called Dianabol. © Twitter The Guruji will say that these are simply vitamin pills that every guy in the gym uses to build muscle. It is very normal and very safe to consume it. Just have a pill every 2-3 hours in a day and consume 3 to 5 pills, he'll say to you convincingly. As you have already been doing whatever your guruji has been asking you to do for a few months and you blindly trust him, you hop on to the plan. Within a couple of weeks you see the following benefits: 1. Increased strength 2. Increased muscularity 3. Better performance at the gym 4. Some fat loss 5. Better recovery 6. Less fatigue Your happiness is unbound and you feel like an alpha in the gym as you get stronger, look bigger and the magic vitamin given to you by your Guruji starts to show wonders. This goes on for a few weeks, then you see something unusual happening to you. You may experience some of these symptoms: 1. Some hair loss happening 2. You start looking fluffy due to water retention 3. Boils appearing on your back 4. Some acne on your face 5. Your chest is looking fatty You get worried and rush to your Guruji and he tells you to stop using the pills for some time and assures you that you'll be back to normal. You do that and all of a sudden, these strength and muscle gains start to disappear and you are further stressed or depressed that all your work is going down the drain. You want to start popping the magic vitamin all over again but do not want the side effects. Well, now let's get to the point. If you or any of your friend has been given this magic vitamin pill that is small and blue and probably in the shape of a heart, it is not a freaking vitamin. © Getty Images This pill is an anabolic steroid as is illegal to use and banned for sales in most countries across the world. Steroids have a lot of side effects internally like liver damage, kidney damage, heart health, etc. This blue pill can potentially kill your insides and have you on corrective treatments or medication for a lifetime due to your sheer short-term stupidity. If someone promises you a quick magic pill for muscle gain and losing fat, it is most probably a terrible idea and unsafe. Bottom line: Stop trusting your gym Gurujis blindly. 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.
  14. Fitness is a growing scene in India and many people have even started taking it seriously as a career choice. There are many good trainers and coaches globally who put evidence-based fitness practices to use and help their audiences. Like everything else, this good comes with a bad side as well. There are trainers who make claims that are more absurd than the Flat Earth theory and make evidence-based practitioners like me want to cry tears of blood. © Getty Images Here are five foolish claims made by gym trainers and gurujis: 1. High Repetitions For Fat Loss & Low Repetitions For Muscle Gain: This is absolutely stupid. Your goal, at any time, should be to gain or maintain strength. Doing high reps with low weights could actually make you lose your gains. Truth – Fat Loss / Cutting is achieved by following a calorie deficit nutrition plan, combined with adequate protein (1.6 g.kg – 2.2 g/kg) and progressive resistance training. 2. Consume Protein Shake Within 30 Minutes Post Workout: This is based on the belief that there is a magical window of opportunity and if you do not drink a protein shake in that, you will lose muscle. Truth – The anabolic window is not so short that one will lose their gains if they postpone their meal after the workout for some time. Especially, when the Pre-Workout meal (rich in protein) was consumed close to the workout. 3. Changing Hormones For Fat Loss: You need to diet in a certain way to control your hormones like insulin, testosterone, and growth hormone to lose fat or build muscle. Truth – It's true that hormones play a role in Fat Loss/ Muscle Gain. But the problem is, we can't do much about it. Changing hormones is complex and can only be done by Doctors who have studied this field for endless years. Instead, fixing our nutrition and lifestyle would be our best bet. 4. Restricting Salt & Condiments For Fat Loss: I cannot tell you how stupid it is that they say this. Stop salt for fat loss or to reduce salt intake. Truth – It's true that sodium contained in Salt causes us to hold water. However, this is purely normal and required by our body to sustain its normal functions. Instead, add them to your diet and make your meals tasty. 5. Shock And Confuse Your Muscles In Every Workout: It is said that your muscles get used to certain exercises and that you need to keep changing exercises to shock your muscle. © Getty Images Truth – Changing training program frequently would not do any good as muscles don't grow in the initial period of starting any new exercise. The real gains come after you start progressing on these exercises after 2-3 weeks. It's this time when your muscles start to grow. Summary – With zero filtration rate in the fitness industry, frauds will prevail in every field. It's the duty of the audience to research about a particular belief multiple times and then follow that advice. Author Bio: A strong believer of the no-nonsense approach when it comes to fitness, Rachit Bir has been fortunate enough to learn from the brightest minds in the industry. A supporter of KAIZEN - Continuous Improvement, he's on a mission to bust and improve the scammed Indian Fitness Industry. For any fitness queries, contact – www.instagram.com/birafit
  15. Taking steroids to make your physique look a certain way has become as common as sipping on BCAAs in the gym today. Youngsters have started using it as a supplement and have normalized it beyond stupidity. A lot of gym trainers openly promote and sell these steroids to young kids to make a quick buck. Not only do they understand the downsides, but they also do not have the medical background or a degree to be recommending this. © Getty Images Before digging into fools who advise this, let me give you a brief on steroids. What Are Steroids? The definition of steroids is man-made oil testosterone, the male hormone. They integrate protein and help promote muscle growth. Types of steroids include anabolic and growth hormones. The definition of an anabolic steroid is, "Any drug or harmful substance, chemically and pharmacologically related to testosterone (other than estrogens, progestin, and corticosteroids) that supports muscle growth, burns fat, any drug or hormonal material that stimulates the endogenous result of steroids in the human body which acts in the same manner". Now Let's Check The Downsides Of Using Steroids: - Your heart health, kidney health, and liver health can go for a toss. - Your natural sperm production may get shut forever. - You can go bald. - You can develop breasts. - You will get acne. - The list can go on... Steroids can also affect you psychologically, as they can push you towards a state of depression, aggression, and can make you very hostile. Some bodybuilders and users are so aggressive that they have to use tranquillizes when not competing so they keep themselves calm and cool. People who advise you to take steroids are alarmingly not educated in this field. Who are they? 1) Bodybuilders: A lot of bodybuilders are not experts in the science of exercise and nutrition. They have coaches and they follow what's on their plans. Their knowledge is absurd and certain pieces of advice from them can harm you and aren't sustainable. © Getty Images Here are some gems of advice coming from them which do not make any sense: 1) Eat 6-7 meals: Well you don't have to eat 6-7 meals, because it's all about net calories. You can eat 4 meals per day and still gain muscle. 2) Train single muscle per day: Well, to grow muscle and recover you can train your all muscles 2x/week because our muscles recover within 24-72 hrs. You can put quality work for each session. 3) Eat a ton of protein to grow muscle: Well you don't have to consume a ton of protein. Muscle grows if you consume 1.8g-2.0g/kg/day. What actually is helping these bodybuilders build muscle? ANABOLIC STEROIDS. 2) Gym Trainers: Most gym trainers are a pain in the ass, as they will sell you literally anything just to pull money from your pocket. For them, money matters and why? Because through your money they can buy their steroids. It's like a toxic business circle. Let's understand a few facts: 1) You can build a good physique without taking steroids. As you read the disadvantages it can really harm you in many ways. 2) You are not a professional bodybuilding athlete and your earnings do not depend on it. 3) The steroid lifestyle is not sustainable cannot be done on a regular basis by many of you. 4) You need a huge amount of money in your bank account, to deal with regular checkups and various other requirements. 5) You will lose your gained muscles as soon as you come off steroids. Being natural will help you to keep those muscular gains forever. If your goal is to really look good with your shirt off, do this instead: 1) Proper customized nutrition which supports you to lose fat and build muscle. 2) A training plan which supports you to lift heavy and do more overall work overtime aka Progressive overload and high volume. 3) Manage training fatigue by taking some light week sessions and managing life stress. 4) Sleep 7-8+hrs daily to recover well so that you can build muscle. 5) Be consistent and have patience. It takes time to build a good physique. References: https://journals.sagepub.com/doi/abs/10.1177/036354658401200613 https://www.ncbi.nlm.nih.gov/pubmed/6367501 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.
  16. All of us, at some point, have been swayed by the lure of magical supplements that promise incredible changes to our physique. Whether they were gym owners, gym bodybuilders, local gym gurus or trainers, we've all been duped by them when it comes to supplements. If not, consider yourself lucky! Were these supplements really needed for your progress? Was it worth spending your hard-earned money on coloured alien piss to sip between your workouts? © Getty Images These are the supplements that are pretty much garbage, which your gym guruji may have convinced you to consume: 1. BCAAs: The branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. They are essential, meaning they can't be produced by your body and must be obtained from food. Claims – Prevent Muscle Breakdown, Decrease Muscular fatigue and Soreness. Reality – If you're consuming 1.6 g/kg of Protein from Dietary sources, adding BCAAs to your plan would be equal to burning your money. 2. Glutamine: Glutamine is an Amino Acid too, which is derived from the Protein we eat. Claims – Muscle Building, Increased Growth Hormone & Muscle Recovery. Reality – Required Glutamine can be easily derived from the protein we eat. Most of the extra Glutamine we take via supplements don't even reach the muscles. It can only be helpful in certain situations like – critically ill people, immune system function and gut health. 3. Mass Gainer: Now, this is the supplement which I hate from the bottom of my heart. The reason? It's useless to the core. You're just paying for the powdered form of carbohydrates and fats which can easily be consumed via delicious food items like bananas, icecreams and pancakes. Now, who on Earth would eat these in powdered form? Claims – Magically increase your muscle mass and weight. Reality – Provides your extra calories in a powdered form which can easily be consumed via normal food. © Getty Images 4. Testosterone Boosters: All of us are aware that Testosterone is the king of all hormones which is required to build muscle. Claims – Magically increase testosterone to unbelievable numbers Reality – Consume foods containing adequate vitamins & minerals, sleep for 8-9 hours and disengage with any kind of harmful addictions. All of this will be more helpful if compared to an ill-dosed testosterone supplement. 5. Dianabol: Dianabol is the legal form of selling oral steroids and my perspective towards people using steroids is neutral. However, taking them without any professional guidance can end up with you possibly losing your life. Claims – Magically increase muscle mass and fast track the process. Reality – Apparently, the claim is right. However, the risk & reward ratio is too high. Could leave you with multiple health risks which may even translate to death. About the Author – Rachit Bir: A strong believer of the no-nonsense approach when it comes to fitness, he has been fortunate enough to learn from the brightest minds in the industry. A 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
  17. If you go to a gym and decide to get your exercise plan from a beefy-looking bodybuilder, there is a good chance your training split looks like this: Monday – Chest Tuesday – Back Wednesday – Off Thursday – Legs Friday – Shoulders & Abs Saturday – Biceps & Triceps Sunday – Off On the surface, nothing looks wrong here and it looks balanced as well. Because you are hitting every body part once per week. There is no overlap between muscle groups and you won't be fatigued. Also, there is no fear of 'over-training' as well. © Unsplash In fact, it looks like the perfect training programs that are given in bodybuilding magazines by your favourite bodybuilders like Phil Heath, Jeremy Buendia, or Kai Greene. If it is something that pros follow and it works for them, it will work for me too. Right? Umm... WRONG! The athletes that you see on stage are on bodybuilding drugs or anabolic steroids. On those drugs, you build muscle better, recover faster and get a great physique even with a shitty training split. © Unsplash Their muscle protein synthesis aka MPS, the mechanism through which your body builds muscle, stays elevated for days after training. But that's not you. If you are a natural lifter, the one-body-part-once-a-week means missed opportunities for gains. A study by Dr Stu Phillips found that after resistance training, MPS spiked to 65% above baseline after 24 hours, was elevated to 34% above baseline at 48 hours and then came back to normal. If you want to gain maximal muscle, your MPS levels need to be elevated as much as possible. If you hit one body part once a week, it will have the growth stimulus for 2-3 days and then nothing will happen. Another study from JSCR concluded that when the same weekly sets were matched, the group that trained the muscle 1x a week only gained 62% of the strength to those who trained the muscle 3x a week. © Unsplash To simplify it, if you do 12 sets of a muscle in one session, you will compromise your strength gains compared to doing 4 sets in 3 sessions. So, as a natural lifter, a frequency of 2-3x per week is a much better option for you if you want to get jacked. And for those bodybuilders you follow, you know what makes them grow muscle. So, Where To Start? If you want to graduate from the bro-split, a good start would be a basic Upper-Lower split. It would look something like this: Monday – Upper body (strength focused) Tuesday – Lower body (strength focused) Wednesday – Off Thursday – Upper body (hypertrophy focused) Friday – Off Saturday – Lower body (hypertrophy focused) Sunday – Off Start doing this and stop training like a bro and compromising your results. 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.
  18. Every year it's the same old chant – I need to stay fit. I need to hit the gym. But just a few weeks into this 'healthy state of mind', I land up giving up on the weight routines and the circuit trainings, because 'humse na ho paayega'! I don't last more than a month in the gym and that's something I have been consistently trying to change and failing miserably. This year, instead of spending my hard earned money into a kidney's worth of year-long gym memberships, I did quite the opposite. I invested in my workout gear, precisely my running shoes. After months of goading myself into staying fit, I decided to take myself seriously and turn everyday into a run towards a healthy lifestyle. Too much 'gyaan', right? Let me get to the point – I kicked off my new resolve at breakneck speed and hit the park the very next day. As a novice runner, I started a 2 mile run with my gym sneakers, but just a few days into this routine I began to notice the discomfort I was ignoring as a beginner's stride. It's only when a runner friend of mine pointed out my shoes did I realize my biggest running mistake – not investing in the right gear. That's when I bought the recently launched Reebok Forever Floatride Energy running shoes that offer pro-level performance technology. Now, I wasn't expecting to turn into a pro-runner just because I bought some pro-level shoes, but there are a number of small things that helped me grow as a runner and stay fit. For instance, my broad feet (elephant feet, whatever you want to call them) have never felt more comfortable in a pair of sneakers. The Floatride Energy foam also ensured soft cushioning on the sole which led to quick energy returns and a boost in my stride. Of course, besides the comfort of the cool new Reebok kicks, daily practice worked in my favour and helped me move from my daily 2 mile mark to the eventful 5 mile run. I even landed up joining a local running group to keep the morale up and get myself some running buddies to ensure that I stick to it. I'm a month into this routine and I can't believe I never thought of this earlier. Running is fun and the right gear, only makes it so much more easier. The best part about the Reebok Floatride is the durability and the lightweight upper mesh that gives maximum flexibility and comfort. Another bonus, the new Reebok Floatride Energy cost way less than any gym membership and are available for â¹ 9,999 in stores, on shop4reebok.com and on Flipkart, Myntra and jabong. Convinced to join my runners club yet?
  19. In this article, I'm not going to tell you about the basic stuff which everyone carries to the gym like perfume, towel, shaker, etc. © Dsptch Gym It's not about carrying a supplement shop and carrying things like: 1) BCAAs 2) fat burner pills 3) glutamine The below 5 essentials will help you in getting the best out of your training and will help you face your most challenging exercises with confidence. These 5 gym essentials can take your training to the next level if used properly. 1) Flat Shoes: Flat shoes are one of the best shoes for weight lifting. They have a solid grip over the gym mats and provide safety when lifting a heavy load. Flat sole shoes like converse, vans, etc. A huge benefit is the ability to activate more muscle and recruit more fibres. These shoes enable you to push through the floor much easier, which will allow you to produce more force during a lift. When you work out, especially during leg exercises you have to be driving through the heels. It is very hard to drive force through the heel in running shoes. The sole does not support that. Lifting shoes can help you to feel sturdier during heavy squats, deadlifts and any other free compound lift. 2) Knee Sleeves Or Wraps Knee sleeves or wraps protect your knees and give you the confidence to lift heavy loads on squats, leg press, etc. It also provides joint warmth. Don't wrap your knees with knee wraps too tightly it might block your blood flow. Keep the tightness from 7-8/10. For knee sleeves, go for neoprene material 7mm-10mm. 3) Weight Training Belt: A belt can be a useful piece for supportive strength equipment in your training, but it shouldn't be relied on. © Getty Images It's always a better idea to build a solid foundation of muscle and strong lifting mechanics before reaching for & possibly overusing a belt. Weight lifting belt keeps your lower back safe. It supports the torso during big lifts like squats, deadlifts, bench press, overhead press, etc. It also provides you with confidence when loading weights on the bar. 4) Lifting Straps: Wrist straps can be beneficial when performing any pulling movements or holding any heavy load. It prevents you from grip failure. Grip failure is one of the main reason where you shift back from lifting a heavy load. You can use lifting straps on any back movements, deadlifts and shrugs. How to put the straps? Setting on your wrist straps and attaching them to the bar can be critical. Wrapping technique will change based on the length of the strap and where the loop is stitched. Everyone has their favourite method, but here's mine: I find it comfortable to wrap one hand exactly where I want it, then wrap the other hand closer to the already-wrapped hand (so I can use it for help with the wrapping method), then push the second hand into position. 5) Training Logbook: A training log book can be helpful to note down how much work you put every session. You can track your sets, reps, load, etc. Training without a plan not knowing how much weight to lift, the number of reps you should be doing and what you're trying to improve is like taking a road trip without a map. Your main goal is to improve on what you did in your last training session, that's called progression. Any workout without progression means you're not developing, which means you didn't have a productive workout. 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.
  20. Rich Piana, the famous bodybuilding figure, who admittedly took a lot of steroids during and after his career was one of the most influential figures in modern-day bodybuilding. via GIPHY His quote and the tagline of his nutritional supplement company 5% Nutrition, 'Whatever it takes' still has a massive following and is still worn as a badge by many aspirational young bodybuilders today. Rich Piana was very open about his drug usage and even used to openly speak about his steroid cycles and astronomical dosages on his YouTube videos. He passed away on August 2017 due to an alleged overdose of steroids and other drugs and his autopsy reports also indicated some severe health markers like enlarged heart, oedema in the brain, etc. The cause of death was undetermined and even though it may not be steroids directly, injecting those in high doses do come with side-effects which may play a role as compounding factors in other health risks for sure. The one thing for which I respected Rich Piana was his open admission of drugs and he did not pretend to be one of those fake natties who would lie and try to sell you their shit by claiming you can become like them without steroid usage. Rich also made very open and valid pointers about steroid usage which everyone considering going the dark way: 1. He Was Not For Or Against Steroids One noteworthy thing about Rich was that he was very open about his usage and he was a very famous guy. He knew his stance would be taken seriously and even followed by aspiring bodybuilders who looked up to him. He still never promoted or told people that they should use steroids. If they wanted to take them and compete in shows that did not discourage steroid usage, then it was up to the person to make that decision. It was at the end a person's own responsibility if they decided to take them. 2. He Hated The Way Bodybuilding Was Evolving Rich told in an interview that one thing that did not go down well with him was the rampant usage of steroids and the slow death of the spirit of bodybuilding. Bodybuilding was a sport or a lifestyle that was more about pumping iron and lifting weights. But he did not like the way how it was turning out to be more about injecting steroids over pumping iron. 3. He Was Against Teens & Young Guys Taking Steroids via GIPHY Rich used to openly highlight the ugly side of taking steroids as well and used to educate as to how taking testosterone led to crash in the normal hormone production or atrophy of testes. Or how taking growth hormone led to the growth of your internal organs. He went on to even say that how GH as a peptide leads to a bodybuilders gut as the intestines push out to unnatural levels and push your abs inches apart. 4. Rich Warned The Side-Effects Will Come Back To Bite You Another major claim or opinion that Rich held was how even though in the short term it may mean more test levels, more strength, more muscle building and the other benefits that come with it, it is never that pleasant in the long-term and how do the side effects of steroid use always come to bite you back later on. 5. He Admitted To The Sides-Effects He Faced Rich also opened up about his problem with steroids and how he faced certain side effects like roid rage and how it used to affect his relationship with his girlfriend back in the day. Overall, if you critically assess it, Rich never was a flag-bearer for usage or discouraged usage. He always showed the true picture and admitted that there are both pros and cons of taking steroids. At the end of the day, it is for you to weigh both the sides and see which side seems more lucrative to you before you make the leap. 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.
  21. Nutrition is a complex topic and everywhere you go, you will see experts or gurus preaching that one way of eating or dieting is better than the other. One says to cut your carbs out of your diet and the other one asks you to eat more of carbs and very less fat. One says eat before evening and the other says do not eat in the morning. via GIPHY It is very confusing and often misleading with that black and white categorization. Here are a few basics of nutrition that everyone who goes to the gym should know: 1. Calories Are The King via GIPHY A calorie is a unit of energy and in terms of your bodyweight regulation, it is the intake vs. the output that makes all the difference. a. Eat less, expend more -> you lose weight. b. Eat more, expend less -> you lose weight. c. Eat and expend the same -> you maintain weight. That's it. It is all about energy balance. You can eat all of the trash foods (not that I recommend it) and still lose weight if you eat lesser calories. You can eat all of the clean food and still gain weight if you eat more calories. Find your maintenance calorie using an online calculator and then start eating more or fewer calories based on your goals. 2. Faster Is Not Always Better via GIPHY Now based on point #1, you may start thinking that if I want to build muscle, I will eat a lot of calories. Or you think that if you are to lose fat, the fewer calories you eat, the faster you will lose fat. You will gain weight faster if you eat more, yes. But going very fast, you will gain a lot of fat. If you are to lose fat and you eat very little calories, the weight loss will be a bit faster, yes and you will lose a lot of muscle. For muscle gain, eat around 10% more calories over maintenance calories and for fat loss, eat 15-25% lesser calories than maintenance. 3. Protein Is Your Best Friend via GIPHY During a fat loss phase, your need for protein is higher as your body breaks it down for energy. If you do not eat adequate protein, there is a higher chance of your body breaking down lean tissue for the energy needs. In a muscle gain phase, you need protein as you are trying to build more muscle protein. Diets lower in protein always perform badly when pitted against diets higher in protein. Try to get at least 0.8 to 1 gram of protein per pound of your body weight. 4. Embrace Flexible Dieting via GIPHY Flexible dieting means that you see food for the nutrition it provides and you eat a variety of options to meet your daily nutrition requirements. You evolve from the good food vs. bad food mentality and see food for the nutrition it provides. This way, dieting won't stay boring for you and the focus is still on nutrition-rich foods for a majority of the times with little treat food every now and then. The 80:20 rule. With this, you do not even fall into that cheat food mentality by going on all-out binges and wrecking your progress. 5. Carbs Are Not Bad via GIPHY A lot of undue demonization of carbohydrates has happened with zealots giving it a bad rep. There are studies which have shown that diets, when matched in calories and protein, have the same fat loss results, irrespective of it being low in carbs or high in carbs. Carbs are the primary source of fuel and if you are hitting the gym, performance should be one of your goals than being a zombie trying to just finish a session off. 6. You Do Not Have To Eat Carbs Only Certain Times Of The Day via GIPHY At the end of the day, it still comes down to calories consumed vs. calories expended so the carb timing does not really make sense at all. If you are struggling with your diet and the main reason for it is consuming no carbs after 6 pm, go ahead and eat the carbs you want. Just watch your calories and you will be just fine. 7. You Do Not Have To Eat Frequent Meals To Boost Metabolism via GIPHY The calories in part are the foods that you eat and the calories out part has four components. One of them is called the 'Thermic Effect of Food or feeding (TEF)' which accounts for 10% of the calories you eat via food. So say you eat 6 meals of 300 kcals each, it will be 30 kcals burned per meal via TEF. This will total to 180 kcals burned in the day. The same food, if you eat in 3 meals of 600 kcals each, it will be 60 kcals burned per meal accounting to 180 kcals. So 3 meals or 6 meals or 10 meals, that is totally up to your personal preferences. As long as your calories for the day are accounted for, the number of meals will not matter. 8. Your Body Can Digest More Than 30 Grams Of Protein Per Meal via GIPHY There is a notion or a wrong conception promoted in the industry that you cannot digest more than 30 grams of protein per day. There is no scientific literature that suggests or supports this idea. If you eat more protein per meal, your body will take a longer time to digest and absorb it. Protein, like carbohydrates, when consumed in excess can be converted to fat but it almost never happens as the pathways to do the same are very inefficient. Your body will rather store it as amino acids or burn it for energy. For those wondering if they can eat 200 grams of protein in one go? The answer will be yes. Will it be utilized optimally? No, it won't. Rather it is a better idea to split your protein intake into 4-5 servings for the 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 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.
  22. Whey protein is the most common supplement in the fitness industry, and supplement companies have flooded the market with their strategies to sell their premium whey protein product. Trainers with less knowledge in nutrition are going crazy behind whey protein and treating it like some magical supplement. Some trainers even sell it to their clients and make money out of it. Whey protein is nothing but a convenience protein source food and it's the easiest way to ingest protein in your body. Here are a few things you should know: 1) Consuming Only Whey Protein Will Not Build Muscle © Thinkstock Images Most of the fitness folks think consuming whey protein will give them magical results in a week's time, but that's not entirely true. Protein builds, repairs and maintains muscle in your body but it only helps you to grow when you lift weights, put mechanical tension on your muscles and hit your total daily protein intake every day and overtime. Whey protein can help you complete your daily protein intake if it's hard for you to complete it from other sources of protein. 2) Whey Protein Isn't Only For Bodybuilders © Thinkstock Images Yes, this is true. Whey protein is just a convenience protein source food and it can be consumed by anyone who wants to complete their daily protein intake. You don't have to be a bodybuilder or lift weights to consume it. It has a great taste and makes every dessert yummy. You can add a scoop of whey in your ice cream, smoothie, cake, custard, etc. You get a whopping serving of 25-30g of protein per scoop. 3) Whey Protein Is A Natural Food Source © Thinkstock images Hell yeah, you read that right! Whey protein comes from cow milk. When your mother makes paneer at home the leftover whitish liquid which she throws away, is whey. The supplement companies restore the whitish liquid and process it through filtration and other processing methods to make whey concentrates and isolates. So yeah, it is not something medicinal or artificial being given to you. It is just a processed dairy product. Much like your cheese or ice-cream! 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.
  23. Gyms are popping up everywhere nowadays like corn crops. The fitness industry is booming and so are the jobs. Getting a personal trainer certification is a joke and these 'certified' personal trainers are getting only more idiotic every year. If your gym trainer tells you any of these things, know that you are better off them or you need to find someone else: 1. Carbohydrates After Sunset Make You Fat There isn't any macronutrient timing. You can eat protein or fats or carbs whenever you want. It is your daily calorie intake that matters the most. Over-consuming calories over time will make you fat. Eating in a calorie deficit for long will make you lose weight. It comes down to that and not a particular diet. © Pixabay 2. For Your First 7 Days In The Gym, You Need To Do Only Cardio To Strengthen Your Muscles This is one of the most common sentences you will hear from any gym trainer across India https://www.mensxp.com/health/body-building/46579-5-useless-things-every-desi-gym-trainer-makes-people-do.html. You don't have to do cardio to strengthen your muscles. You are already doing cardio outside the gym like walking, climbing stairs, doing household works, etc. To strengthen your muscles you need to start with basic weight training exercises or body weight exercises. 3. Your Knees Shouldn't Pass Your Toes During Squats This is outright ridiculous and has led to more injuries in the gym than anything else. It is a pretty common statement by fitness enthusiasts and gym trainers. This is coming from a study which was done in 1972, in which, if the load on the bar increases then the joints will face a sheer force which will cause an injury to your knees. But the recent literature has proved that if the knees go past the toes with an upright posture, then it won't harm your knees. When your knees do not pass your toes, it can increase the risk of lower back injuries. Olympic weightlifters perform their main lift with their knees past their toes https://www.mensxp.com/health/body-building/49839-5-tips-to-fix-your-squat-and-avoid-knee-injuries.html. For a full range of motion, your knees passing your toes is completely fine. 4. Performing More Crunches Will Help You Lose Belly Fat Performing more crunches will help you to train and develop your ab muscles but not reduce your fat mass. A well-structured calorie deficit with high protein intake and combined with resistance training will help you to reduce fat mass. © Thinkstock 5. You Need To Inject Steroids To Get A Kick-Ass Physique If you want to finish your weight training journey soon then you can go ahead with it. Gym trainers often think injecting steroids will keep their steroids gains forever with them, but frankly speaking, they will stay with you till you inject. I'm not against steroids, it's completely an individual's decision, but saying that everyone who wants to build a great jaw-dropping physique needs them is wrong. Natural bodybuilding does exist and to build a great physique you need to prioritize your nutrition and training for years. Check out some cool natural dudes on Instagram like Alberto Nunez, Eric Helms, Ryan Dorris, etc. In the end, if any trainer prescribes or suggests you anything do some research on it before proceeding. 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.
  24. Injuries are an inevitable part of weight training. Every athlete faces the set back of an injury at some point in life. If you are a serious lifter, apply the following tips mentioned in this article. It will allow you to make constant gains throughout the year and prevent injuries. After all, prevention is better (much better) than cure. 1) Use Joint Supplements From Time To Time (If Possible Throughout The Year) We are obsessed with the size & strength of our muscles. But we often neglect our soft tissues' health (cartilages, tendons, and ligaments). The health of these tissues is of utmost importance if you want to maintain peak performance in the gym. Unfortunately, these tissues have limited nerve and blood supply, which makes them easier to get injured and harder to get recovered. They also adapt slower than muscles do. It is possible that following a bench press specific training program, your bench strength might increase 3 times, but the strength of your rotator cuffs (tendons in shoulders) remains the same. Therefore, I highly recommend using joint supplements from time to time. These supplements keep the inflammation of soft tissues under control and also increase their blood supply to boost recovery. Amateurs can use these supplements during a heavy training phase (3-4 months). For weightlifters, powerlifters or anyone who does intense training throughout the year, I suggest using them year round. Effective Joint Supplements . Curcumin . Boswellia . Hathjjod . Ashwagandha A combination of any two supplements from the above can be used year round. Since these are ayurvedic they also do not have any side effect. 2) Regulate Training And Life Stress Weight training is a stress for the body. Only when the body is supported with proper nutrition and recovery, training is able to yield positive results. But apart from training, we also have other sources of stress in our lives like- exams, financial ups & downs, emotional breakdowns, and girlfriends/wives. Excess of stress creates a host of unwanted things in the body- hormonal imbalance, poor sleep, body stiffness etc. Therefore regulating the stress of training and life is very crucial. If other stresses in your life are high, it is advisable to lower your training stress. Maybe train 3-4 days a week, with moderate volume, lifting lite-moderate weights. 3) Train To Failure With Caution 'Failure Training' is improperly executed by most individuals. Training to failure surely has certain benefits for Hypertrophy, discussing which is beyond the scope of this article. But it also spikes the fatigue in your joints and central nervous system. Training to failure with heavy loads, that too without being accountable for, can accumulate so much fatigue that it brings your body close to its breaking point! Be Cautious About The Following If You Train To Failure 1) Avoid going to failure on free compound lifts such as bench press, squats, rows, deadlifts. At least keep one rep in reserve. 2) Use machines like leg-press, chest-press or cables for lifting heavy weights while training to failure. 3) Failure training is best suited for lite weight and high rep isolation movements like side raise, leg extensions/curls, bicep curls etc. 4) The form is still important! Training to failure does not mean garbage looking reps. Your every rep till the last rep should be controlled and crisp. You may reduce the range of motion towards the end, or take assistance from your gym partner. But avoid those ugly reps performed using momentum and jerk. Those are not going to get you big & strong, but most probably injured. 5) Training To Failure Should Be Limited If you have performed 4 sets of leg press to failure. The next time you train legs (within a week), you need not perform leg extensions or any other quad exercise to failure. Keep at least 2 reps in reserve. Yash Sharma is a former state-level football player, now a fitness coach and nutritionist. He has helped many people with their health & performance goals. You can connect with him for fitness coaching on YashSharmaFitness@gmail.com. Also, check out his exercise videos on YouTube & Instagram. Yash Sharma is a former national level Football player, now a Strength Coach, Nutritionist and Natural Bodybuilder. He also runs a YouTube Channel Yash Sharma Fitness via which he aims to educate all the fitness enthusiasts to maximize their gains by methods that are backed by science and applicable easily. Connect with him on YouTube, YashSharmaFitness@gmail.com, Facebook and Instagram.
  25. Salman Khan's love for a good workout is as new a piece of news, as it is to say that Bhai is a virgin. Well, whatever but you get the point right? We are all aware of the fact that regardless of how jam-packed his day might be, the man never shies away from sweating it out at the gym. Salman is currently shooting in Mumbai for the last leg of his upcoming film 'Bharat', starring Katrina Kaif as the female lead. Such is the power of this 'Sultan', that according to reports, producers Atul Agnihotri and Nikhil Namit built a makeshift gym for Bhaijaan inside the movie set. View this post on Instagram @bharat_thefilm @aliabbaszafar @katrinakaif @dishapatani @whosunilgrover @atulreellife A post shared by Salman Khan (@beingsalmankhan) on Nov 14, 2018 at 8:13pm PST If reports are to be believed, the makeshift gym spreads across 10,000 square feet and has been put together to ensure that Salman doesn't have to miss out on his workout sessions during the shoots. Reportedly, the gym was put together within a week's time and also comes equipped with all top-of-the-line fitness gears one can think of. It's being said that Salman works out twice a day at the gym to maintain his lean look for this part of the shooting, where his character's younger days are being shot. View this post on Instagram âªSwachh Bharat toh hum fit... hum fit toh India fit.... then u can do whatever u want to do man.. but don't trouble your motherland . A post shared by Salman Khan (@beingsalmankhan) on Aug 12, 2018 at 10:31pm PDT 'Bharat' happens to be Bhai's most anticipated movie of the year. It is a drama directed by Ali Abbas Zafar and jointly produced by Atul Agnihotri, Alvira Khan Agnihotri, Bhushan Kumar, Krishan Kumar, Nikhil Namit and Salman Khan. The film also stars Katrina Kaif, Tabu, Disha Patani and Varun Dhawan, who will reportedly make a guest appearance in the film. It is set to hit the screens on 5th June 2019.
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