Jump to content

Search the Community

Showing results for tags 'gym'.



More search options

  • Search By Tags

    Type tags separated by commas.
  • Search By Author

Content Type


Forums

  • Help Support
    • Announcement And Help
    • Funday Chatroom
  • Poetry
    • Shair o Shairy
    • Famous Poet
  • Islam - اسلام
    • QURAN O TARJUMA قرآن و ترجمہ
    • AHADEES MUBARIK آحدیث مبارک
    • Ramazan ul Mubarik - رمضان المبارک
    • Deen O Duniya - دین و دنیا
  • Other Forums
    • Quizzes
    • Movies and Stars
    • Chit chat And Greetings
    • Urdu Adab
    • Entertainment
    • Common Rooms
  • Science, Arts & Culture
    • Education, Science & Technology
  • IPS Community Suite
    • IPS Community Suite 4.1
    • IPS Download
    • IPS Community Help/Support And Tutorials

Blogs

There are no results to display.

There are no results to display.

Categories

  • IPS Community Suite 4.4
    • Applications 4.4
    • Plugin 4.4
    • Themes/Ranks
    • IPS Languages 4.4
  • IPS Community Suite 4.3
    • Applications 4.3
    • Plugins 4.3
    • Themes 4.3
    • Language Packs 4.3
    • IPS Extras 4.3
  • IPS Community Suite 4
    • Applications
    • Plugins
    • Themes
    • Language Packs
    • IPS Extras
  • Books
    • Urdu Novels
    • Islamic
    • General Books
  • XenForo
    • Add-ons
    • Styles
    • Language Packs
    • Miscellaneous XML Files
  • Web Scripts
  • PC Softwares
  • Extras

Find results in...

Find results that contain...


Date Created

  • Start

    End


Last Updated

  • Start

    End


Filter by number of...

Joined

  • Start

    End


Group


Facebook ID


FB Page/Group URL


Bigo Live


Website URL


Instagram


Skype


Interests


Location


ZODIAC

Found 47 results

  1. 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.
  2. 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.
  3. 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.
  4. 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/
  5. 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.
  6. 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
  7. 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.
  8. 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
  9. 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.
  10. 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?
  11. 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.
  12. 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.
  13. 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.
  14. 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.
  15. 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.
  16. 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.
  17. 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.
  18. Being a hardcore foodie, fitness was never on my mind in the first place, as all I wanted to do was just please my taste buds. Back in 2014, post my MBA, I joined a gym as a fluke to avoid boredom after work. I followed my girlfriend (now my wife) who thought it would be a good idea to a join a gym. We signed up with a personal trainer as well. Honestly, I had no intentions to achieve a stunning physique. I was there just to accompany my wife. It was not the first time that I was paying for a gym membership, as I had done this earlier as well and, of course, never went. Surprisingly, this time I managed to go to the gym for 1.5 years (all thanks to my wife) but with little and unsatisfactory progress. During this period, when I use to look around in the gym at people with a good physique, I gradually developed an aspiration for having a fit body myself. Gradually, I realized that my gym trainer was not adding any value to my progress and by that time, I was desperate for some good results. A lot of gym trainers are solely focussed on increasing their client base with absolutely no intention of doing any good for them. One fine day, I decided to go my own way and was the day, I believe, my actual fitness journey started. I made my own strict and disciplined regime and tried to stick to it. Slowly and gradually, the results started showing and it became a domino effect for me. In the pursuit of achieving more and take fitness seriously, I developed an interest in this field. I became focused and disciplined and started learning about fitness (nutrition/exercise) on my own. One of the biggest challenges for me was to have a discipline in life for both my workout and my diet. Being a foodie, it was very difficult to restrict myself to clean diets especially with long and stressful working hours at my job. I used to start with any diet but give up mid-way to sweet cravings (I have a very sweet tooth!) in a few days. Also, with lots of misleading information prevalent in this industry, everyone around (including internet) has their own so-called mantras of weight loss and muscle gain, which made it even more complicated for me to decide what to do/follow and what not. During the course of my fitness journey, I followed a lot of diets and workout regimes. I used to take a lot of guidance from different trainers and so-called fitness experts at the gym. I was told to take certain protein powders https://www.mensxp.com/health/supplements/44439-3-pro-tips-to-select-the-best-whey-protein-powder-and-not-get-cheated.html , supplements and fat burners; or else I would not be able to shed any weight. A lot of crash diets were recommended to me by the trainers and I was so obsessed to shed those extra kilos, that I followed everything but could not get the desired results. Since the time I became serious about my health, I started following many programs from the internet and curated my own diets as well. I used to follow those diets for a few weeks and then give up mid-way. Also, the programs which I used to follow were not really sustainable. I also took help of fat burners and other supplements (No steroid) in anticipation of fast-tracking the progress but of no use. Then I got to know about Pratik Thakkar of GetSetGo Fitness, whose client was at my gym, and I was impressed by his progress. When I got in contact with Pratik, I gradually understood how simple and self-sustaining a fitness journey can be, despite conflicting prevalent notions. The past one year has been a revelation for me. I learnt a lot about nutrition, lifestyle changes, keeping flexibility in my diets yet enjoy what I like. I still need to learn a lot and have a long way to go.
  19. If you are regular to the gym, you already know how essential a gym bag is. I mean, I can't really do without one. Right from wrist straps to deodorants and the protein shaker, 'everything gym' finds its way into the bag. But have you ever wondered what all you really need to have in your gym bag? Well, here are 5 gym bag essentials that every dude must carry in his gym bag all the time. 1) Deodorants © YouTube Well, your fellow gym members are surely going to thank you for this. Carrying a deodorant in your gym bag is always a smart move especially if its summers. However, I would recommend to keep it handy in all seasons. Sweating inside the gym is inevitable but poor hygiene is not. Some people smell really bad when they sweat and make others feel uncomfortable around them. I am sure that you must also have experienced something similar around you in your gym. The worst part of it is that you can't even ask people to use a deodorant on themselves so that you don't sound rude to them. By taking care of your hygiene you will at least be encouraging people around you to do the same. 2) Non-Leaky Water Bottle © YouTube The chances of you being properly hydrated during your workout are more if you are carrying a water bottle with you. You will not make a deliberate effort to hydrate yourself if there's only one water cooler in the gym and it's always surrounded with people. You would rather concentrate on finishing your set than to walk over again and again and stand in the queue to sip in water. Thus it is always smart to carry a water bottle along with you. It is also better for you own hygiene as majority of the gyms don't even offer disposable glasses and use the same steel glasses again and again. 3) Hand Towels That Don't Stink © YouTube You would consider yourself lucky if your gym offers you a facility of availing a hand towel everyday as majority of the gyms in India don't do that. Even if they did offer you a hand towel, it isn't a smart thing to use it as these hand towels are used by so many people throughout the day and who knows how properly they are washed. I've seen people even using their t-shirt to wipe off sweat off their face. That's really a poor hygiene for your skin health. That could also be one of the reasons for your face acne. Thus, make sure to carry a neat towel in your gym bag every day. 4) Pain Relief Sprain Ointment Or Spray © Tiger Balm, Facebook Injuries often take place during working out in the gym. It could be a mild bruise due to a fall or it could be a sprain due to incorrect lifting while performing a heavy lift. Sometimes these sprains can be so painful that you will even face difficulty to grab your stuff and leave for home. Now if your gym has some form of basic medicine box that has quick relief spray, its good, if not then you are up for a painful ride to your home. A quick spray for sprains isn't too much costly and barely takes up any space in your gym bag thus it is smart to carry one. The day you get injured, you will thank yourself for keeping one handy. 5) Lifting Straps And Belt © Amazon If you're a serious lifter, you should always carry your own lifting straps and belts. There isn't much of an option with lifting straps as gyms generally don't offer any from their end. Lifting straps come in handy while performing some heavy compound lifting or even with isolation movements sometimes. They can prevent injuries when you really push yourself to limits. In the similar way, though the gyms do offer lifting belts, but it isn't necessary that it will fit you precisely. The best way is to go to market and buy one as per your own size and shape so that you don't have to compromise with the fit. If the lifting belt doesn't fit you precisely, it won't be of much use to you. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
  20. There is often a debate as to what is the best time to train during the day for maximum results? In terms of scientific literature, there is emerging mixed data in this field. Keeping the data aside, evidence-based coaches often come to the common ground that the best time to train would be when you could be consistent with your plan. I personally vouch for that for a majority of my clients, in this piece I would go ahead and say that training first thing in the morning could be beneficial for many individuals, especially those who find it difficult to be consistent with their routine. Here's why: 1. You Will Be Immensely Motivated Only the motivated and the dedicated lot frequent the gym in the early hours of the morning. There is a thing about these certain kinds of individuals, who get to the gym no matter what, that will push you to do your best. The presence of the 6 AM squad around you when exercising will in itself help you push through your workout and keep you motivated. © Thinkstock 2. Workout Is Off The Checklist We all maintain a checklist—be it mentally or physically that we have to complete certain tasks during the day. Your workout is usually one of these tasks in the list. By hitting the weight room first thing in the morning, you take out the task which will later feel daunting depending on your mood and energy levels and will feel like a hard task to accomplish. Get it done first thing and you take out the possibility of this happening. 3. No Excuses The logistical excuses that come in the way later in the day like you got stuck in traffic, or it has become too late, or that the gym will be crowded as it is a peak hour, etc. will be out of the picture. You may argue that mornings are peak hours too but hey, like I told in the first pointer, they are the people who mean business. They are not in the gym to chit-chat or socialize. Their goal is to come in, get work done, and get out and get to work. © Pixabay 4. Better Energy Levels When you wake up, especially after a good sleep, your energy levels are higher as you are well rested. These high energy levels will help you push through your workout and who knows but you may even end up accomplishing new PRs and even end up doing an extra set or two. 5. It Will Leave You Time For Other Things Have a team dinner to go to? Or someone's birthday party? Or a close friend's engagement? Or a movie? Or a dinner date? Go for it. If you would be one of those who workout in the evening, these socializing events for you would be your 'escape' cards and reasons to skip the gym. But now, that won't be the case. You get to socialize as well as be in great shape. A win-win situation, after all. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  21. If your target is to achieve a lean and chiselled six pack with decent muscle mass, that gives you the look of a bodybuilder, you need to get a gym membership. However, when we are talking about being 'fit', it isn't necessary that you need to spend thousands of bucks on a fancy gym membership. You can easily start working on your fitness goals, even without going to a proper gym facility. Today, I am going to tell you a few ways to start working on your fitness without going to a gym: 1) Yoga © Thinkstock Yoga is the most inexpensive form of exercise. No fancy equipment, no special shoes and clothing, just a mat and a clean floor. You don't need to be a professional to perform a few basic yoga moves. You can easily start with basic stretching on your own by reading from the books or watching a few online videos on yoga for beginners. Also, there are free yoga classes once in a while in local parks, where you can go and learn the stances and then practice on your own. Yoga will help you with flexibility and strengthening your muscles. 2) Bodyweight Strength Training © Pixabay Body weight training or callisthenics is a form of exercise where you use your own weight as a resistance to train your body. Body weight training is seriously underrated when it comes to training for strength. You can achieve a decent level of strength by working on your body using your own body weight with the help of a few exercises. Lunges, squatting, push-ups, pull-ups, chin-ups, chest-dips, triceps-dips are a few examples of exercise that can be performed without any equipment, just by using only your body weight. 3) Walking/Running © Pixabay Long distance walking or jogging is one of the most primitive yet effective ways to stay fit. It is especially very helpful for people who have a sedentary lifestyle or a sitting job. People who do not move much throughout the day should perform long distance walking or jogging to make sure they are burning enough calories every day and also keeping their joints in a healthy condition. You can go outside in a park to jog or if there is no park available nearby just go for a walk by the roadside. 4) Jumping Rope/Skipping © Pinterest Skipping is a very good form of exercise to increase your stamina, endurance and agility. You will see professional boxers doing skipping every day in their workout routine, that's because they use it to get better with their agility. It is also a great way to bring your heart rate up and to burn more calories. Try to include some form interval sets in between to make your skipping session interesting. 5) Taking The Stairs © Thinkstock I know it's difficult to take the stairs when you have the elevator available but trust me, your body will actually thank you for doing so. This is especially true for people who otherwise have a sedentary lifestyle. Taking the stairs at work or walking the stairs up and down after a heavy lunch or during your break time, will help you to exercise without even taking out time for it. Climbing stairs will help you to elevate your heart rate and also burn more calories. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
  22. Fitness has become an in-trend profession nowadays, with every other kid in the street claiming to be a fitness expert. With fake YouTube subscribers, purchasable Instagram followers, and photoshop skills, a lot of these pseudo-experts easily get you trapped in their marketing gimmicks and steal your money. Taking away your money is one thing but harming your health is another. And when it comes to fitness, following wrong advice can easily land you in trouble related to your health. So here are some telltale signs that the fitness experts or gurus you are following maybe shit. 1. They Say Calories Do Not Count And It Is Old Science First things first, the rule of calories is derived from the laws of thermodynamics. There is a reason they are called laws and not the mythology of thermodynamics. It is the law, it holds universal truth. And there are enough and adequate studies and case studies that show that calorie restriction or energy balance is the primary component of weight loss. © Thinkstock 2. They Say Things Like Carbs Are Poison Carbohydrates are the primary source of fuel for the human body and though they may not be essential for survival, they do play a major role when it comes to performance. Saying things like they are poison and are killing you is outright retarded and stupid. This claim goes against the basic understanding of human metabolism. 3. They Are On Drugs And All Their Clients Are On Drugs When you do anabolic steroids, things become different. As a study had shown that the subjects who took steroids made 2x the gains without any training compared to a group who trained regularly for 10 weeks. So by injecting drugs into your body and building muscle do not have anything in relation with the knowledge you may have. There is actually a good chance that it will dumb you down as you will make progress irrespective of all the shit you do. Claiming you are an expert because you took a shortcut to grow muscle is like taking care of a sick person at home and saying that you are now a doctor. 4. They Make Bold Claims Without Backing It Up With Evidence A lot of these fake gurus at times make claims based on anecdotal evidence. Saying that so-and-so exists because I have experimented with on my clients and seen results are purely anecdotal. Especially if evidence suggests otherwise! For example, a fitness guru saying cut out carbs because it is making you fat. I cut out carbs from all my client's diets and they lost weight. The matter of the fact is that the clients lost weight because you cut out a food group altogether resulting in a caloric restriction. And there is evidence and studies done on weight-loss subjects that when calories and protein are matched, higher and lower carb diets provide similar weight loss results. Higher carb diets slightly outperforming the lower carb diets. But then if this 'guru' says that it is old science, maybe not a guru after all. © Unsplash 5. They Claim That They Know Some Secrets About Fat Loss Or Muscle Gain OH, COME ON! This is physiology and there are no secrets per se. They may have a secret. A secret concoction of drugs that they may be prescribing to their clients! But saying that their secrets go beyond science and are hidden gems is a pile of bullshit. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  23. Back in 2017, we covered a few signs of trainers who suck at their job. Just like every year, I met more dumb trainers again throughout 2018 and here are more signs that will help you spot a fake trainer: 1. If You Are Not Sore, Your Workout Was A Failure Every time a client tells me how their trainer had made them believe that soreness is an indicator of an effective workout, I start to feel bad for the poor client. The reason is simple- instead of chasing strength or technique, the poor client starts chasing soreness. Due to this misconception, some trainers literally make them go through a torture, not a workout. Hundreds of bicep curls, push-ups and poor form squats and what not. If they ever tell you, 'no pain no gain' in the literal sense, you are better off doing away with him. Remember, progress towards your goal- general health, fat loss, better body or strength are signs of a good workout, not soreness. © Thinkstock Images 2) Disregards Your Schedule Some trainers really push the 'exercise regularly' too far. They start preaching living in the extremes like 'oh you are wasting time if not coming to the gym every day'. 'Morning cardio and evening weights' and things like that. And if you show your inability to be in the gym that frequently, he tells you not to expect any results. A training plan is always designed based on the sessions a person can perform weekly. That can range anywhere from 3-4 days a week for most. 3) He Body Shames You The negative way to make you take action is never the way out. It only shatters the client`s confidence and makes him feel guilty even if he's putting in work. As a result, they simply quit and start thinking 'maybe the trainer is correct'. Or in other cases, they start hating the trainer. I personally had a female client who changed her trainer as she was always body shamed in every session. 4) They Have No Logical Answer To Your Questions As a client, you have every right to ask your trainer that why has he recommended a particular schedule/supplement/nutrition protocol. And if they are legit and smart, they will answer you happily. While a bad trainer will only take offence and would get back by saying- 'do it because I said so' and 'nobody ever asks me why'. © Pixabay 5) They Are On Their Phone Most Of The Time While Training You On The Floor Well, this wasn`t true for bad trainers back in the 90s or early 2000s. But this is true in this smartphone-obsessed generation we are living in. I see this all the time on the floor. Trainers put the client on a machine and get glued to their phone, completely turning a blind eye on how the client in performing the exercise. You need to be 100% there with the client while training them, giving them more cues to lift better, correcting their form if wrong or simply for the sake of pushing them harder. Alright, folks! Make sure you share this article with a friend or family and let us know in comments section if their trainer was doing any of the above things. Daman Singh is an internationally certified sports Nutritionist and an athlete competes in Strongman and powerlifting without the aid of Anabolics .He also runs a YouTube channel named :- SIKHSPACK and you can follow him on Instagram and trains Drug free population .
  24. Ahead of their highly-anticipated tour of Australia, the Indian cricket team, owing to their form, was expected to give their opponents a run for their money in the T20Is and ODIs. But, despite their marauding run this year, even the Indian cricket fans knew that Virat Kohli & Co will face a sterner test in the longest format. The four-match Test series, after a 1-1 draw in the T20Is, is what everyone has been waiting for. A strong and rising Team India taking on a depleted, but still dangerous, Australian brigade in testing conditions is a contest that has the potential of making any cricket fan's day. Will Kohli score a hundred? Can Rohit Sharma silence his naysayers with a crucial knock in Tests? Can Indian batsmen survive the challenge posed by Aussie quicks? Or will the Test series against India mark a new age in Australian cricket which is struggling to find its feet after the shambolic ball-tampering scandal? We don't know the answers to these questions yet, but one thing is for sure: it will be a cracker of a series. © Reuters The Indian cricket team might be high on confidence, but they will definitely be wary of Australia going into the Tests. Thus, unlike their South African tour, the Kohli brigade was eager to play their warm-up games. In a bid to get accustomed to the Australian wickets and conditions, Team India was scheduled to play a practice game against Cricket Australia XI. But, incessant rain played spoilsport on Day 1. Unable to get any gametime, the Indian team was aided with an additional day which has been added to their practice game to make up for lost time. But, if anyone knows Kohli, they'll know that there is no such thing as downtime in the Indian skipper's dictionary. While others might have used the rain stoppage to do other things, Kohli and a couple of teammates decided to make it count. Staying true to his philosophy, Kohli was seen sweating it out in the gym in the company of opening batsman Murali Vijay and fast bowler Ishant Sharma. The rain doesn't seem to be going away so we decided to make something of our day âï¸ðª. Gotta love a good workout with the boys. #makeeverydaycount pic.twitter.com/E94yPIcpRv — Virat Kohli (@imVkohli) November 28, 2018 The Indian captain shared a picture of himself in the company of his Team India mates from the gym. "The rain doesn't seem to be going away so we decided to make something of our day. Gotta love a good workout with the boys. #makeeverydaycount", tweeted Kohli before the first day concluded without a ball being bowled. There's no ideal way to put in hard work. Everyday is an opportunity. Stay fit stay healthy! âï¸ðªð pic.twitter.com/ytNV9bTrLg — Virat Kohli (@imVkohli) November 17, 2018 With Shikhar Dhawan excluded from the Test side, the Kohli brigade will probably witness KL Rahul opening the innings alongside Vijay. On the other hand, the inclusion of Rohit in the squad could very well mean that the Mumbai batsman might occupy a spot in India's middle-order during the Tests. The Indian team will take on Australia in the first Test which is slated to begin from 6th December at the Adelaide Oval.
  25. The last thing most of us do before stepping out of the house is to perform those last-minute checks in the bathroom mirror. Not only does doing that help us avoid making any embarrassing fashion faux pas, but the knowledge that we're leaving the house looking our best serves as a much-needed confidence booster as well! At the same time, it's also important to have a checklist for things you need to take with you to the gym. Does the idea of creating a checklist for your gym bag essentials seem like overkill? You might rethink that when you're dripping with sweat but have nothing to wipe it off with, or when you have to rush to a family gathering straight from the gym with nothing but your sweat-soaked workout gear as a clothing option. So to help you avoid those embarrassing situations, here's a list of essential items that should be taking pride of place in your gym bag every time you hit the gym. 1. Extra Towels © Amazon Towels have to be the most frequently used piece of equipment at the gym (and if that's not the case with you, you're probably doing something wrong!). In fact, a responsible gym-goer should have multiple towels handy—one to wipe the sweat off themselves, one to wipe any gym equipment before AND after using it (make sure you don't get the two towels mixed up) and a couple extra ones just in case. Most gyms do offer complimentary towels, but do you really want to use them not knowing who was using them before you? You can get your own gym towel, one that will quickly absorb sweat and cool you down, by clicking here MRP: Rs 299 2. Spare Clothes © Instagram/magic_fox In an ideal world, we'd all like to spend a couple of uninterrupted hours at the gym and then enjoy a well-deserved rest at home. Unfortunately, what we actually manage in the real world is a hurried hour or so of working out, usually before or after work or social gatherings. While you might not have a problem showing up for these plans in sweat-soaked clothes, we can assure you that the people around you definitely will! Pro tip: So if you're planning on going somewhere right after your gym session, check out this comfortable yet stylish t-shirt that comes equipped with Dri-FIT fabric to keep sweat stains away. MRP: Rs 1,695 3. Deodorant © Pixabay The first thing on your post-workout to-do list should be taking a shower, but that's easier said than done. Unfortunately, body odour doesn't care for your busy work and social calendar. So, if you don't have the time to hit the shower after the gym but don't want your overwhelming body odour to drive people away, your gym bag should always have a good deodorant. 4. Face Wash © Instagram/Tiger Shroff Are you so busy sculpting your dream physique that you're neglecting your skin? Investing in the best face wash based on your skin type will help keep your face acne free by unclogging your pores and clearing away dirt and grime, especially after those strenuous workouts. 5. Water Bottle © Pixabay Staying hydrated is just as important during a workout as maintaining proper form and using the right equipment. However, there always seems to be a long queue at the water cooler just when you need to hydrate. Why not avoid such a predicament by carrying your own water bottle to the gym? Pro tip: If you were planning on purchasing a water bottle to carry to your gym, check out this slim, spill-proof, leak-free, lightweight and sturdy option by clicking here. 6. Wireless Headphones © Instagram/Virat Kohli Nothing ruins a workout quicker than a pair of low quality headphones. Actually, a pair that keeps slipping off your head is just as bad. Worse still is forgetting your headphones entirely and having to work out to your fellow gym-goers' grunts instead of your favourite workout tunes. Wireless headphones have the answer to all those problems—they're easy to pack, look super stylish and allow you to enjoy your workout without getting tangled up in wires.
×