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  1. As an established brand, vivo has always focused on offering the most exceptional experience to its users in Pakistan. It has made a name for itself on a global level too and managed to amass a good reputation for its camera quality and smartphone offerings. Whereas ZEISS has always believed in...
  2. The opening Test against Sri Lanka, which begins in Mohali on Friday, holds a special significance to both Virat Kohli and Rohit Sharma. Both the superstars of Indian cricket will cherish this moment for the rest of their lives for different reasons. For Kohli, it’s special because he will be playing his 100th Test while for Rohit it’ll be his debut as the red-ball captain. 𝗗𝗢 𝗡𝗢𝗧 𝗠𝗜𝗦𝗦! Welcome to the -Test club Virat Kohli #TeamIndia greats share their thoughts on @imVkohli's landmark Test, his achievements & the impact he's had on Indian cricket. Watch the full feature https://t.co/m135xwB2zt pic.twitter.com/gzN71BZnCn — BCCI (@BCCI) March 2, 2022 That said, all eyes are on the Delhi batter who is set to become only the 12th Indian cricketer to play 100 or more Tests for the country, and rightly so. It’s an incredible achievement for any player irrespective of the time they played but more so in this generation because the amount of cricket that is being played right now is just relentless. 'I never thought i'll play 100 Test matches. It has been a long journey. Grateful that i've been able to make it to 100' - @imVkohli on his landmark Test. Full interview coming up on https://t.co/Z3MPyesSeZ. Stay tuned! #VK100 pic.twitter.com/SFehIolPwb — BCCI (@BCCI) March 3, 2022 More than the skill sets, one needs to be a top athlete to achieve this milestone and Kohli has done that brilliantly, despite playing all three formats and the IPL for the last 10 years or so. Reflecting on Kohli’s journey in Test cricket, skipper Rohit Sharma described it as a “hell of a ride” and hoped that it would continue like this for many more years. @imVkohli playing 100 Test matches is testimony to his hardwork and dedication towards the game: @Jaspritbumrah93 #TeamIndia | #INDvSL pic.twitter.com/6yh13WWkJ3 — BCCI (@BCCI) March 1, 2022 Kohli’s love for Test cricket is no secret and he has played a vital role in transforming India’s red-ball side. The way our players performed under Kohli’s leadership changed the whole world’s perception about the Indian team. We are no longer considered to be home-track bullies. We have shown the whole world that we know how to win matches in conditions alien to us. Even Rohit acknowledged the role Kohli has played in taking the Indian team to new heights through his visionary leadership. We want to make the occassion special for @imVkohli: #TeamIndia Captain @ImRo45 #INDvSL | @Paytm | #VK100 pic.twitter.com/NOxk0bTRr8 — BCCI (@BCCI) March 3, 2022 “It has been a long journey for him and it has been a wonderful one. He has done exceedingly well in this format, he has changed so many things in the way the team is moving forward. It has been one hell of a ride for him and it will continue to be in the coming years,” Rohit told the reporters during a virtual press conference on the eve of the Mohali Test. When asked about his own approach as a Test leader, Rohit thanked the former skipper for leaving the team in a strong position and added that he would look to continue doing the same things as him. View this post on Instagram “I am looking forward to just winning games and doing the right things with the right players in the squad. As a Test team, we at the moment stand in a very good position, credit goes to Virat for getting us going in this format. “What he did with the Test team was brilliant to see, I have to just take it forward from where he (Kohli) left,” said the opening batter. View this post on Instagram It was heartening to see the new skipper acknowledging the hard work done by the previous regime that changed the shape of Indian cricket forever. We just hope Rohit’s tenure is as successful as his predecessor and the Indian team scales new heights of greatness. View the full article
  3. Sarfaraz Ahmed says his team Quetta Gladiators has a good blend of experienced players and youngsters
  4. We have been shut in our houses for over a year now. More than that, another constant worry has been the weight gain, which we simply succumbed to due to constant binge-watching on Netflix. The concern is real, not just for us but even for celebrities. © Instagram/Will Smith Will Smith recently took to Instagram and posted a shirtless photo, giving a solid reason as to why he is in the 'worst shape of his life'. View this post on Instagram He shared another image and was seen joking about his physique a few days ago as well. The recent post though, explains the reason behind his weight gain and we guess we can totally relate to it. For this new post, he posted a short video, wearing black boxers and captioned it as "This is the body that carried me through an entire pandemic and countless days grazing thru the pantry. He further wrote, "I love this body, but I wanna FEEL better. No more midnight muffins...this is it! Imma get in the BEST SHAPE OF MY LIFE!!!!! Teaming up with @YouTube to get my health & wellness back on track. Hope it works!" He is Will Smith and if he has mentioned that he would work hard, keeping away from the midnight muffins, he would definitely nail it. That's one inspiring post, we must say. Just a few days ago, he had also posted another picture wearing a colour-block jacket and boxers. In this image too, he can be seen 'out of shape'. © Instagram/Will Smith To be honest, this is quite relatable, since that's exactly what we did a year long. And, given that he has done several roles in the past, that required him to either lose or gain weight, this won't be a huge task for him. He shared the image, flaunting his dad bod and wrote "I'm gonna be real wit yall - I'm in the worst shape of my life." © Instagram/Will Smith The picture received a lot of reactions from his fans globally including some celebs like, Michele Moorer, DJ Steve Aoki, Joel Kinnaman, Ava DuVernay etc. People came in support, as British singer-songwriter Sonna Rele wrote "You’re Will Smith!! You can be in whatever shape you want,” Even YouTuber Casey Neistat wrote "You’re a real one for this,” Is this post relatable to you as well? Let us know! View the full article
  5. Choosing the right hairstyle for yourself isn’t as easy as it sounds, especially, if you want to step away from that safe haircut you’ve been sporting for ages. Stepping out of your comfort zone is nerve-wracking but also essential if you want to level-up your grooming game. Now, this doesn’t mean that you dive right in with the most experimental hairstyles. You need to consider factors like your face shape and your hair quality to make the best choice for yourself. After all, every hairstyle looks different on different people. __ECOMLOOKS__2806__ __ECOMLOOKS__2807__ __ECOMLOOKS__2808__ __ECOMLOOKS__2809__ The BottomlineThere you go, you can now pick the perfect haircut for your face shape without any crazy mishaps. Do you believe in grooming according to your face shape or do you think confidence is all that you need to pull off a risky hairdo? Let us know in the comments below! Explore More View the full article
  6. Growing and maintaining facial hair is an important part of every man’s grooming routine, be it a full grown beard or a light stubble. However, one often forgets that choosing the right beard style is also just as important. Today, we will not only talk about the different beard styles for men but also help you decide which one is best suited for you, according to your face shape. Be it a patchy beard or a dense one, there’s a beard style for every beard type! __ECOMLOOKS__2769__ __ECOMLOOKS__2770__ __ECOMLOOKS__2771__ __ECOMLOOKS__2772__ The Bottomline Choosing the right beard style for your face shape will prevent you from making regretful decisions. Know your face shape, your beard type and then choose a style that suits you. Which one of these beard styles were your favourite? Do let us know in the comment section below. Explore More View the full article
  7. Believe it or not, but men with a lean and square face have it easier when it comes to choosing a dapper-looking beard style. © Instagram/shahidkapoor And yet, most of us end up choosing a style that hides one of our best features - a strong and visibly sharp jawline. © Instagram/vickykaushal09 Men who lack a well-defined jawline spend ages, working out and dieting to get one. So, if you do have a strong jawline, it's because of a square-shaped face. © Instagram/kartikaaryan You need to do it justice, and for that, you need a beard style that suits your face shape and enhances your jawline. These beard styles are just perfect for men with a square-shaped face, who want to highlight their jawlines: 1. The Classic French Cut/Circle Beard © IMDb The classic french cut is, well, a classic. It is actually super easy to maintain, even if you’re an expert groomer, and can be a fun beard to grow. It accentuates your cheekbones, and your jawline while adding some much-needed volume to your chin. 2. The Short Boxed Beard © Instagram/shahidkapoor This one really makes your jawline stand out. It may not do a lot for your cheekbones, of your lips, but it definitely does highlight your chin and your jawline. The box beard, when styled and trimmed properly gives a very strong character to your face. 3. The Van Dyke © Reuters The Van Dyke, again is a beard style that works for men on a number of levels. Firstly, it is a rather off-beat beard style to go for, so people will notice. Secondly, it accentuates your chin and makes it look longer. This, in turn, gives your jaw more definition, and makes everything look nice and sharp. 4. The Royale © Reuters The Royale is similar to the Van Dyke, sans the pointy edge. As sharp as the Van Dyke is, this can be a little difficult to maintain. Ergo, The Royale becomes a great alternative. You don’t need to keep the pointy chin, which in turn gives you much more leeway to groom your beard. Despite that, your jawline retains its sharpness. 5. The Short Stubble © Instagram/shahidkapoor The short stubble is another beard style that works really well for men who have square faces. It works pretty much in a similar fashion as the box beard. No matter what your face shape, a stubble that is well-groomed, well defined, and with clean lines, always sharpens up your face. 6. The Ducktail © Instagram/virat.kohli Finally, we have the ducktail. The hair towards your chin should be longer and should point downwards. You need to groom your beard properly, and closely for this to work. But trust us, it is worth it. The sharpness that your face gets from this beard style is uncanny. Your jawline, especially, comes into a life of its own. The Bottomline...You need a beard style that suits your face, you just can’t pick any style and stick to it. What’s the point of having a strong jawline if you’re not showing it off? Pick one of these beard styles and give it your own twist if you want to and see what difference a suitable beard makes. View the full article
  8. When Zac Efron’s much-talked-about Baywatch body was first seen on the big screen, people were absolutely stunned by all the gains he had made. From being a skinny kid with the old-school Justin Bieber haircut to transforming into an absolute hunk with block-shaped abs, and 5 per cent body fat, the fitness world truly appreciated the man’s dedication for the look (too bad the film didn’t show half the dedication). © Paramount Pictures According to Muscle and Fitness , Zac’s biggest friend during this transformation was the wonderful technique of ‘supersetting’ ie; doing two or more exercises back-to-back with no rest in between. Supersets not only increase the intensity of your workouts by not allowing the muscles to relax between sets but also reduces your gym-time significantly and leads to a higher rate at which your body burns calories and gets rid of fat. © Paramount Pictures In Zac’s case, his trainer, Patrick Murphy crammed some of his best exercises into a three-day workout routine (with one day break after every workout day) and here’s how his weekly sheet looked like (via Muscle and Fitness) : DAY 1 - Back and Biceps: © Paramount Pictures · Straight-Arm Pulldown - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) · Ab Rollout: - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) · Seated Cable Row - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) · Suspended Row - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) · Neutral-Grip Pullup - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) · Lat Pulldown From Knees - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds). · Chinup - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) · Dumbbell Bicep Curls - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) DAY 2 - REST DAY 3 - LEGS © Paramount Pictures · Leg Press - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) · Suspension Squat Jump - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) · Swiss Ball Hip Extension - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) · Swiss Ball Leg Curls - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) · Reverse Walking Lunge - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) · Mountain Climbers - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) · Dumbbell Romanian Deadlift - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) · Kick Butts - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) · Unstable Single-Leg Calf Raise - 3 Sets (8-12 reps each side) - Rest Between Sets (0 Seconds) · Single-Leg Squat Hop - 3 Sets (8-12 reps each side) - Rest Between Sets (60 Seconds) DAY 4 - REST DAY 5 - SHOULDERS, CHEST ARMS © Paramount Pictures · Dumbbell Squat Front Raise - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) · Cross-Body Cable Raise - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) · Dumbbell Floor Press - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) · Pushups - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) · Incline Dumbbell Press - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) · Dumbbell Overhead Press - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) · Chest Cable Fly - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) · Bosu Plyo Pushup - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) · Single-Arm Pushdown - 3 Sets (8-12 reps each side) - Rest Between Sets (0 Seconds) · Single-Arm Curl - 3 Sets (8-12 reps each side) - Rest Between Sets (60 Seconds) DAY 6 - REST DAY 7 - REST Why Does Zac Efron Not Want To Get Back Into The Baywatch Shape Again? © Paramount Pictures While appearing on the popular YouTube show Hot Ones, Efron revealed how incredibly difficult it was to maintain that physique. He said: "That was actually a really important time to do Baywatch because I realized that when I was done with that movie, I don't ever want to be in that good of shape again. He added: "You're working with almost no wiggle room, right? You've got things like water under your skin that you're worrying about, making your six-pack into a four-pack. [Stuff] like that, it's just not… It's just stupid. It's just not real." What a lot of people fail to understand is that the extraordinarily ‘ripped’ physiques actors acquire for a role comes from months of dedication in the gym. It is their job to look the part and for that, they have to spend 5-6 hours a day at the gym and follow a ruthlessly strict diet. And even though it is not impossible for those who work a regular 5-9 job, to have such a chiselled physique, maintaining it for more than a few months is almost next to impossible. View the full article
  9. The beard maketh a man but it does not mean everyone wants to grow a long beard. For the ones who take care, refine and style their beard, it is a literal extension of their personality. So if you are a distinguished, to-the-point kind of man, short beard styles will enhance your look. __ECOMLOOKS__1654__ __ECOMLOOKS__1655__ The Shape Of Your FaceSome short beard styles can fit more aptly on your face shape. If you’re confused about the shape of your face, allow us to help you with that. For square face shape - Measurements of all sides are fairly similar and the angle of the jaw is sharp. For round face shape - Face length and cheekbones are similar in size. Forehead, cheekbones and jawline have a similar measurement. The jaw's angle is less defined. For rectangle face shape - The measurement of face length is greater. Forehead, cheekbones and jawline are in similar size. For oval face shape - Face length is greater than the width of the cheekbones, the forehead is greater than the jawline and the jaw is rounded. Your Facial Features Your jaw, your cheekbones and the length of your face are significant when deciding a beard style. It is rather more important for short beard styles as they will not hide your facial features. Your Skin TypeShort beards are easy-to-maintain but if you have sensitive skin, you may experience irritation or discomfort while shaving and trimming your beard every week. Short Beard Styles For Every Face ShapeThe ultimate goal of a badass beard is to add contrast to the face and to achieve a well-balanced look. But sometimes, even the most on-trend, Bollywood-inspired beard style fails to do so. It could be because your face shape needs a better companion. So here’s the simplest way to match your face shape with a beard style. __ECOMLOOKS__1642__ __ECOMLOOKS__1645__ __ECOMLOOKS__1648__ __ECOMLOOKS__1649__ How To Maintain A Short Beard?Okay, so short beard styles may not be as complicated as the longer ones but they still need to be groomed from time to time. First up, let your beard grow for a week or two to check its growth pattern. __ECOMLOOKS__1650__ __ECOMLOOKS__1651__ __ECOMLOOKS__1653__ Final ThoughtsWe hope you found the right short beard style for your face shape on this list! Comment below to let us know which one you want to try the most. Explore More View the full article
  10. Whatever shape your beard has at the moment, beard neckline cannot be ignored. Having hair on the neckline can look a tad bit unkempt. It is important to give it a shape and for that, you need trimming advice to do it just the right way. Finding your beard neckline can be tricky and if you have been confused for a while about where to begin and how to give it a shape, we are here to tell you that it is super easy! 1. Method 1 Locate your Adam's apple and keep your two fingers above. The top point of your fingers is approximately where the neckline will be. © Istock 2. Method 2 Here's an easier method. Just tilt your head down. The crease where your jaw meets the neck, keep your fingers there. Now, straighten your head. This is the second method to find your neckline. Now that you have finally found a good neckline, you will need the right tools and technique to do the job right. © Istock 1. Using A Beard Trimmer Trimmers are easy to hold and the blades work just fine for beard neckline. You don't need to put a lot of pressure on it and it does its job quite easily. The only thing you need to remember is that you shouldn't trim high. It can make your face look big and won't match well with your beard. Keep your chin high and use the identifying method. Stretch the skin that's under your chin and then start trimming. Don't let your skin bunch up or you could end up hurting yourself. © Istock 2. Setting The Length Remember that you should keep the length of your neckline, shorter than your beard. Make sure you set the trimmer's settings accordingly and then start putting pressure gently with your trimmer. © Istock 3. Following Your Beard Neckline Once you have identified your neckline, you can follow another technique where you will need to visualise. The slightly curved line that goes from your ear lobes to under your jawline will give a good definition. This imaginary line will be near the top of your Adam's apple and it will form a U shape. The trick is to trim everything below this imaginary line. Try it out. © Istock 4. Beard Shaper A beard shaper is a tool that helps in trimming your neckline. This one ensures that the shaving lines are symmetrical. Furthermore, it helps in defining your neckline. All you need to do is use it with the contour of your neck and keep it on the curved side. Hold it along with your neckline, Now, shave the areas above or below this tool. © Istock 5. After Care Once you have trimmed your neckline, it is ideal to take care of your beard's health. The pores will be open once you have trimmed. In such cases, first, wash your face with cold water and then use an alcohol-free aftershave. Make sure you also clean your beard with a beard wash or shampoo. Don't forget to moisturise it with a beard oil as this step will hydrate the beard and the skin below it. © Istock View the full article
  11. Even though the likes of Jason Momoa and Ranveer Singh continue to set high-standards for the kind of beards men can flaunt, the actual task of growing (and maintaining!) a well-shaped beard hasn't become any less challenging. In fact, given the level of air pollution that most Indian cities have become synonymous with, maintaining your beard's health should be a greater priority than ever before. Fortunately, when it comes to men's grooming, Ustraa is one brand that needs no introduction. After all, their range of products helps take care of most of your grooming needs, be it their beard growth oil, moustache wax, face scrub, or hair gel. If we were to talk about beard care specifically, joining that impressive list of products is Ustraa's new range of trimmers which will help shape your beard to perfection 1. Ustraa Black Makes For A Powerful Addition To Your Grooming Kit © Ustraa This powerful trimmer is for those who take their beard seriously. Equipped with titanium coated T-shaped self-sharpening blades, as well as a comb-locking mechanism, trimming your beard has never been this easy or effortless. Thanks to its lithium-ion battery, you also get up to 2 hours of wireless usage after 60 minutes of charging. And after registering on Ustraa's website, you even get two years of warranty on purchase. MRP: Rs. 1,899 Buy it here 2. Give Your Beard Care A Futuristic Upgrade With Ustraa's Chrome Trimmer © Ustraa Thanks to the LCD panel that it comes equipped with (one that displays the battery level), the Ustraa Chrome trimmer immediately grabs your attention. However, that's not the only reason why you should be adding it to your grooming kit. After all, it also has quite the powerful specs to boast of, including sturdy ABS combs, a quick charging Li-ion battery, precision length settings that range from 0 mm to 4 mm, and an efficient low-noise monitor. Also, just like the Ustraa Black trimmer, this also comes with two years of warranty. MRP: Rs. 2,499 Buy it here So what are you waiting for? Get your hands on these power-packet trimmers from Ustraa and let your beard do all the talking! View the full article
  12. Do you keep missing gym sessions due to lack of motivation? Do you find lame excuses to destroy your diet and screw your own fitness progress? Here, I am going to talk a little bit about human psychology and how you can kick the crutches of motivation and actually achieve the results you are looking for. Motivation is of two kinds: 1. Extrinsic Motivation - Motivation to act in a certain way due to external rewards such as money, fame, marks, and praise. E.g. – Losing fat so you can impress the girl that you like. 2. Intrinsic Motivation - Motivation to act in a certain way due to internal reasons. E.g. – Losing fat because you want to be fit and live longer. © Getty Images If you're losing fat because someone else wants it, you will lose motivation and go off-track soon. Apparently, our goal should be to shift our focus from Extrinsic Motivation to Intrinsic Motivation over time. This will give meaning to your goal! Okay, you get it now. But how to keep that motivation up, throughout? Let me tell you – even the topmost athletes lose motivation to stick to their Nutrition & Workout Plan sometimes. They're humans too. So what keeps them on the track? These things: 1. Structured Nutrition & Workout Plans: If you have a structured Nutrition & Workout plan outlined and customized according to your lifestyle, the chances of you going off-track reduce 10x. Do you know why? Because you look forward to the exercises and meals planned for the day. This makes you stick to the plan. 2. Meal Preparation For The Week: In continuation of the previous point, the preparation of the majority of the meals of the week will make you stick to the routine and minimize decision fatigue. © Getty Images 3. Fitness As A Lifestyle: Make fitness, your workouts and eating accordingly, a part of your lifestyle. All of this should never be a burden to you. Instead, all of this should add meaning to your life. 4. Flexible & Realistic Plans: If your plans are flexible, realistic and don't require you to eat salads all day, the chances of you to stick to your routine and keeping the motivated increase to a new level. You should indulge in your favourite foods moderately, whenever you want to. Summary – Stop waiting for Motivation to come and kiss your feet. Instead, create a routine that you can stick to and be disciplined. About the Author: Strong believer of No-Nonsense Approach when it comes to Fitness, he has been fortunate enough to learn from the brightest minds in the industry. Supporter of KAIZEN - Continuous Improvement, he's on a mission to bust and improve the scammed Indian Fitness Industry. For fitness queries contact – www.instagram.com/birafit
  13. Everyone has an idol that they look up to. We all have that one personality that we absolutely want to look like, be it a sports personality or someone from the fitness industry itself. With the growth of the internet and social media, in particular, we have motivation and inspiration available to us 24-hours a day at just a click of a button, but the fact remains that 99.9 per cent of the population is not able to emulate the physique of the personality that they look up to. Why? Because you only want to look like them without putting in the effort that is required to look the way they look or be as fit, strong or agile as they are. The ideal physique that you are aspiring to achieve come with a certain level of investment in terms of hard work, dedication and time. © YouTube Let's look at what an athlete or a fitness personality does which a normal person does not. 1. No Quick Fixes The people with the best physiques have been putting in their blood and sweat to achieve the physique for a long, long time. We are talking about years and in some cases, even decades. Compare that to people who want to quit working out because they cannot see their abs popping out in a month or give up because they could not outsize John Abraham after a month of weight training. It is unrealistic and outright stupid, if I am being honest, to think that it will happen in a matter of weeks what took the best athletes out there years to achieve. You need to be in it for the long haul. 2. Plans Ahead & Is Realistic How would you plan on reaching somewhere if you don't know how to get there? You would also have no idea about the time it would take to get there, which again would have you set up unrealistic goals and timeframe. People with best physiques, on the other hand, know where they are, where they want to go, and how to get there. They set up goals and move from goal to goal. Even if they are not looking to compete, they train with a plan rather than just going with the flow. © YouTube 3. Not Have Washboard Abs Year Round People who have achieved drool-worthy physiques know that it is impossible to be shredded 12 months a year and putting on muscle mass is as important as being leaner no matter what your goal is. If you are interested in performance and not the looks side of things, muscle mass becomes much more important for you, as muscular endurance and strength are what's going to help you perform better at your respective sport/activity. Look at it this way, if you want to look athletic, you have to be athletic. Start focusing on performance and body composition will take care of itself. 4. They Do Not Starve Themselves For Years On At A Stretch What most people do not understand is that it is easy to lose fat but hard to gain muscle mass. A major chunk of time goes into doing the latter when we talk about athletes who have achieved something in their respective careers. Losing fat makes you eat less which creates a shortage of energy in the body, which in turn, stops you from training and recovering optimally and any person with half a brain cell should be able to guess that training optimally and recovering from that training, is what is needed to attain the goals that you are trying to achieve. Conclusion: We all want to be the best versions of ourselves like the people we look up to but are we doing what they are doing to get where they are? Remember, no athlete in this world turned out world class in a day, you HAVE to put in the time and effort needed to get there, otherwise, you are just wasting your time. At the end of the day, it is largely mental, it's about setting a goal and starting on the path to achieving it without ever looking back. When you do that, you strive for constant improvement, nourish and take care of your body and be in control of yourself. Once you do that consistently, you'll come to a realization that how much can you achieve, how there is always a scope for improvement and how much it sucks to live any other way. Nav Dhillon is an online coach with GetSetGo Fitness, an online fitness company that helps people with fitness goals right from losing weight to competing in bodybuilding shows. He has coached individuals from all forms of life, right from people looking to get in shape in general to national level bodybuilding and physique athletes. You can reach Nav on nav.dhillon@getsetgo.fitness or his Instagram handle if you are looking for professional help with your fitness goals.
  14. The shade-y business isn't for everyone (forgive the pun). And most people certainly can't pull off shades. But that's only because they don't know what works for them and what doesn't. A major factor that you need to account for is your face shape. If you understand the dynamics of a pair of sunglasses and the shape of one's face, you can pull off shades like you've always wanted to. Here's a quick guide for you to help you get the right pick: 1. Round Face © Instagram With a round face, ideally stay away from anything that makes it look even rounder. Instead, choose glasses with angular frames like a square or a rectangle. These give an edge that balances out the roundness of your face. These frames will work on your face like a charm. 2. Square Face © Instagram For a defined jawline with symmetrical proportions, your face would ideally fit in the square face shape category. You obviously don't want to look like a square-faced robot. Here, round glasses, break the line and will suit your face best. 3. Oblong Or A Heart-shaped Face © Instagram Both face types have sharp, prominent cheekbones, that need complementing with other prominent structures. Aviators look the best with these face types. Try reflectors for a groovy effect. 4. Oval Face © Instagram If you have an oval face, you're one of the lucky ones. This blessed face shape works well almost any kind of shades. Take a cue from Ranveer Singh and go wild with the quirky ones.
  15. Looking back, I remember, I led a very unhealthy lifestyle and had ballooned up to an alarming 100kgs. This was the number one reason why I started to work out and going to the gym, as I was apprehensive about what could happen to me, health-wise. Making a drastic change in my lifestyle and eating habits, when everyone around me was partying and eating junk, was a big U-turn for me. But now, I am glad that I did it. When I started working out, I was told a lot of misleading things. "Don't eat this, take this supplement, eat fat burners, and purchase a mass gainer" and what not. A lot of wrong info came my way without any filter, which led me to be utterly confused and not knowing where to begin. Then came a turning point in my life, as I joined Get Set Go and decide to train under the guidance of coach and co-founder Pratik Thakkar. He helped me in achieving the kind of body I wanted for the past 7 years. He got me there in 6 months and that too, without any useless supplements. He worked on my diet and workout plans and I dedicatedly followed through. Eventually, I got in such good shape that people thought that I was on steroids. The only supplements used through my journey were Whey and Creatine Monohydrate. My training was everywhere. I was doing bro-splits and working out almost every day. This led to poor recovery and poor muscle growth. Pratik then flipped my training around and focused more on recovery and drove me away from the bro-split. My training mostly comprised of push-pull and legs and arms. In time, my volume dropped as well and I was not doing a million reps now either. This brought about the biggest change in my physique. I am now stronger than when I started, my form is way much better and I train intelligently. I don't feel beat up and swiftly get through my schedule. Fitness is about striking a good balance between diet, training and your lifestyle. Be regular, don't cheat and most importantly, get a coach to take care of things that you most certainly can't.
  16. During college life, we are stuck with multiple assignments, presentations, and the most troublesome of them all—the semester exams. In addition, we also have spring rolls screaming our name in the canteen and the biryani waiting for us outside the campus. But what about trying to stick to a fitness routine and never being able to adhere it? I think this one is pretty common amongst us and except the firm-headed and the determined ones, lot of us struggle to feasibly maintain our fitness goals. Trying all gimmicks to gain an inch or two on the arms to doing multiple sets of crunches to get those chiseled abs, we know these people… don't we? How about cutting through all the gimmicks, hopping from one program to another and following a program based on solid logic and evidence which gives you measurable results by just performing it 4 days a week? You just need to train 4 times a week and not more than 90 minutes to improve your physical fitness and enhance your physique. Yes, that is what I'm promising you with my 4 days a week intense workout program below which you can follow easily. I just want you to keep one promise, follow the below program exactly for the next 12 weeks and I will make sure that you make measurable progress. Let's cut through everything now? **SS- SUPERSET *AMRAP- AS MANY REPS AS POSSIBLE 1. Use RPE chart for intensity 2. Use proper form and technique for all repetitions 3. Only go to failure for isolation exercises 4. Follow a slight caloric deficit diet or slight caloric surplus diet depending upon your fitness goals Day one focuses on accumulating volume, day two acts as a moderate to low intensity workout preparing you for the heavy session on Friday and the last day i.e. Saturday (day 4) acts as a means to get in more volume on accessory lifts which you might have missed during the week. Feel free to change the last day according to your weak points but only do so if you have the knowledge on the same. This program would be suited best for beginners to early intermediates. Let me know in the comments below what do you think about the program and what are you currently following especially during the busy schedule of college. PS: Don't forget to send me those transformation pictures 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. My tryst with fitness started when I was in college. I generally had a good physique, and at that time it was mostly about workouts- nothing to do with diet. I just wanted a fit body. Flash forward 10 years and work stress hit me hard. Work and family completely took away all of the time I had. My IT job demanded 9-10 hrs of sitting on the desk. Exercising went out of the window. I am a foodie, hence ordering in became a regular habit. I was into stress and binge-eating as well and without knowing, I piled on kilos of lard. Realization came in hard at a health camp at my office. That's when I decided to step on the gas. Getting back into routine was the major hurdle. I knew I had to make gym a daily routine. Anyhow, I started with waking up early to the hit gym first thing in the morning. In order to achieve at least 6-7 hrs of sleep, I tried to go to bed early. All this meant that I had to adjust everything else like spending time with my family, etc. It indeed was pretty difficult but I did it anyhow. Getting into healthy eating was the most difficult part of it all. I had to always be cautious of what I put into my mouth. But in due course of time, that came to me naturally and it got easier to avoid junk and high calorie eatables. The Mistakes I still remember having those stupid slimming tablets. It was when I was at my heaviest- 84kg. I bought few packets and started having them. Needless to say, I saw no change and it didn't take me much to understand that it's all false. With hard work, I dropped down from 84kgs to 76kgs. But then, I hit a plateau and did not understand why my body wasn't responding. That's when I talked to Rajiv Ambat, who had cofounded the online platform, GetSetGo Fitness. I decided to enroll under Coach Melvin and gave it a shot. Though I was having a 'healthy diet', I was still overlooking the macros in my diet and wasn't counting my calories https://www.mensxp.com/health/nutrition/45485-7-foods-that-contain-almost-zero-calories-are-a-good-addition-to-everyday-meals.html . Through Melvin's diet plan, I understood the importance of calories and macronutrients. That along with the exercise plan that he gave me, helped me achieve the desired body composition. He made me understand why it's important to see the energy balance, achieve the correct body fat percentage, and what changes to bring about it my diet. I could then see the plateau break.
  18. It was my first year of Bachelors in 2014 when the fitness bug first bit me. At that time I was very skinny, weighing around 49kgs at 6 feet 2 inches tall. Bullying was just as regular as college. Friends, relatives and almost everybody I knew made me the butt of all jokes. This broke my heart and I decided to steer things around and answer the bullies. Getting into the gym was another struggle. The bullies came in the form of gym bros and desi trainers. I shut myself off from the loathing and focused on lifting. For three months, I hustled my way through the weight and had no idea about nutrition. This backfired and I gave up with a beat down mentality. In 2015, I resumed lifting but this time around, I was tricked into buying mass gainer by a desi trainer. As a rookie, I took his advice and spent around Rs 10,000 and bought 20 kilos of it. Over the course of the year I had gained nearly 20 kilos of weight. Now from a skinny fat dude, I was a fat dude. The trainer now asked me use fat burners. Luckily, I didn't. In 2017, I was expecting to get my weight down but I didn't see any results. Then I came in touch with GetSetGo Fitness' coach, Vishwa. I followed his posts on Instagram and impressed by his knowledge, I enrolled under his guidance. After 2 months of training with him, I was impressed with the progress I had made. I made it a point to not quit this time around. Nearly 12 weeks into his training, I got absolutely shredded. I used nothing but food and barely any supplements apart from multivitamins. Along with this, I also learned to create my own diet plans. At present, I am bulking. Fitness is all about understanding the science of nutrition and exercises and applying the right thing at the right time. It is a lifestyle. A never ending process that demands consistency!
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