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  1. When I was in school, running sprints was what made me happy. Although sports was an integral part of my school days, I used to have breathing problems constantly. But when I finished my college and started earning, I started eating junk and drinking alcohol like there was no tomorrow. I thought this is what every working professional does and earns for. Work hard for 5 days and party harder over the weekend. I had stopped any possible physical activity in my routine. Realization It all started when my pot belly was made fun of, at a party with my friends. All of that made me notice a big bump coming out of my T-shirt. There comes a point in your life when some incident or a moment hits you hard and you decide to change your life for the good. This was exactly that moment for me! Initial Uneducated Strategies My initial goal was to merely lose body weight and look good in all my clothes. As guided by everyone, I started hitting the treadmill after my work for 45 minutes. Although some weight was lost within 2 months of cardio, I used to get exhausted after my cardio sessions. This was all due to my limited level of recovery and more fatigue. After years of looking like a large potato, now I resembled a small potato. Every newbie wants bigger biceps when they join the gym. Likewise, this was my wish too. Following that desire, I started doing cardio, bicep curls (pathetic form combined with weights) and hundreds of crunches daily. Nothing worked out. I looked the same. I had consumed almost every supplement available in the market by the time I was a year into training. A New Era After a while, I started reading some articles and watching YouTube videos in the hope to better my situation. This made me aware of the correct way of performing exercises and the foods to eat in order to lose fat and build muscle. Hiring coaches made me learn more about the importance of calorie counting, macronutrients and micronutrients. After the education and awareness, I started bulking with a surplus of 300-500 calories over my maintenance and gained some size with unavoidable body fat. The bulking continued for almost 10 months followed by cutting, where I was eating around 1600-1800 calories. This approach of calorie counting brought results in no time. It felt encouraging when I could see muscle definition and separations all over the body. I saw abs on me for the first time in my life. Though I got criticized by the people in my circle about me looking unhealthy, they weren't aware of the fact that losing weight brings a lot of health markers back to baseline levels. This means fewer diseases! My friends had never seen me looking so much in shape before. However, I was really happy with my physique when the measurement of Body Fat showed 11%. I had come a long way down the line as I started from 35 % body fat! My Advice To Those Struggling There is one thing I want to tell people who are ready to start their fitness journey. This shit takes time. You learn a lot of things on this journey and eventually, you become a better version of yourself- Every week, every month, every year. So, stays aligned and never give up! Hang in there, you will make it. PAKKA!
  2. I'll start my story with a small poem on my fitness journey. From losing weight being the only goal, To the time when goals became limitless. From getting fit being a necessity, To getting fit being the choice. From the time that every little change made me happy, To the time that every change became little. From painful heavy workouts, To how those workouts became a warmup! Less Self Esteem In College It all started in the second semester of my College, where my overweight body used to haunt my confidence every single day. Apparently, after getting teased by a lot of so-called friends, one day, I finally decided to join the gym in my hostel. For 1st and 2nd year students, the gym remained open only in the morning slot, which was from 5:30 am to 8:30 am. Waking up early morning and getting ready for the gym was the most difficult challenge of my life at that time. For that, I used to get up at 5 am in the morning and slogged myself to the gym. This slogging to the gym continued for a month but surprisingly, this habit resulted in the best change in my life. When I got hold of my mornings, my half job was done. Poor Cardio Life Initially, I was guided as cardio being the only way to lose weight. Without any further instructions, I slogged on the treadmill continuously for countless hours. This definitely made me thinner, but I also started to look weak. This was never what I wanted. Later, after watching some YouTube videos and following some great fitness industry influencers, I got aware of the importance of resistance/weight training in preserving muscle and losing weight simultaneously! Turning Point My discovery of weight training as being the catalyst to preserve muscles turned out to be the turning point of my journey. Without any further delay, I started weight training. However, my schedule was not optimal. I tried the following workout splits: 1. Mix workouts 2. Single body part a day 3. Crazy pump workouts 4. Lightweight, high repetition work Real Progress However, the real progress was evident when I started lifting heavy weights with proper form. Squats and Deadlifts were the exercises which made me strong and increased my strength. With proper progression scheme, I was able to lift 200 kg of weight on Deadlift. My Squat strength also rose quickly and I was able to lift 150 kg on them. The changes which I made to my Training Program were majorly shifting from training a muscle once per week to twice a week. Supplements Used As I wasn't getting a lot of protein in my diet, I had to include supplements like Protein Powder and a Pre-workout one. Supplements don't mean anything unless and until you aren't ready to put in hard work and commitment towards the goal. My Final Lesson & Outcome With the help of proper nutrition support, training guidance and sleep, I was able to reach my goal of losing fat and getting muscular and in 3 years. I lost 34 kgs and got down to 76 kgs from 110kgs. People will always be there trying to bring you down and break you, but in the end, all that matters is how much you are ready to put in for yourself.
  3. Last year, I started a new job in the city and I was finding it difficult to find the right balance. Going for dinners, drinks and partying was taking its toll and I wasn't happy with the way I looked. The process had become boring and I was essentially just going through the motions. I am a goal and target-driven individual in all aspects of my life, however, when it came to training I had no goal or purpose. After seeing my brother's incredible transformation with RNT, I thought it was about time I stepped up to the plate and that's when I contacted Akash. From being a skinny teenager, I was always concerned about the way I looked. Like many others, I tried to do it all myself. It took me a few years to realise I needed some guidance when it came to nutrition and training. I had known Akash for a number of years, as he was my brother's best friend, so I was lucky to be directed towards him. Indeed, Akash has helped me a create a great physique which people often stare at when I'm on the beach, but more importantly, he provided me with valuable life skills, particularly around discipline. The first six weeks were challenging, both mentally and physically. I hadn't food prepped in a very long time but fortunately, I had my brother) helping me with it. The training and diet weren't a major issue, to begin with. However, the most difficult part was the volume of the steps I was doing. Due to the nature of my job, I'm not as active as I used to be. This meant doing over 15,000 steps, which was extremely demanding. I thought I wouldn't have enough hours in the day but I got it done. I even remember walking around my park at 11.45 pm just trying to get all my steps in! The last three weeks were tough. It was bad enough going to work every day whilst dieting, but when I was finally on a diet of 100g of carbs – it was even worse. What kept me going the most? The results...there were noticeable changes in my body every day and this became my source of motivation. I want to thank RNT Fitness as a whole for their consistent content and motivating podcasts (RNT Fitness Radio). And in Akash, I not only have a hardworking coach and role model, but a great friend and I hope this relationship grows. You can read my whole journey here
  4. Living in Southern California, after growing up in Detroit, I've always played a lot of sports, been active, and always been someone who considered himself to be “really into health”. I had been lifting weights and thought I knew what I was doing, but I had no direction and accountability. Even with the right workout philosophy and knowledge of what's good for the body, I learned that one can't get ideal results without executing a perfect formula. Akash and RNT knows that formula. I was eating “healthy foods” but not getting the results I wanted. I learned there's a big difference between eating for body composition and eating for nutritional content. Eating for nutritional purposes left me wondering why I wasn't also getting physical changes despite working out. It was a pretty frustrating process. There were so many foods I thought were innocent, that were incredibly malicious. I also needed to rebuild my habits and discipline. RNT's process has helped me with the habit and discipline formation necessary to achieve the results and they have passed on to everything I do. I remember when I first came across RNT's work online. I sampled the workout plan a bit after my exposure and read some of their articles. The more I learned, the more I got hooked. After a few weeks I decided to get some accountability and sign up. I was too forgiving of myself. If I messed up, I would tell myself I'll make a better decision next time. I needed structure and an expert to answer to. Working with Akash and RNT has been easy, low stress, flexible and educational. RNT provides everything you need and will guide you step by step to the results you're looking for. For me, I needed flexibility, and so we worked together to incorporate my lifestyle into my goals. My background as an IV sedation dentist with a nutritional science degree really helped in understanding the concepts being taught. It was really enjoyable to discover a new way of life that includes both freedom and life satisfaction. I now feel great. I can now eat guilt free and make up for it when I make a bad decision. I'm still training hard so my body is really responding well to the increased food. I really feel like my result would never have been something I could imagine when I was first starting. I have never been so satisfied, energized, and in control of my body. I have to give a big thanks to Akash and RNT. You can read about my whole journey here.
  5. Dude1: "Bro, you should try this chest exercise...the pump is amazing." Dude2: "Bro, try this weird exercise for inner chest development." © YouTube What's the common thing that you notice among all these pieces of advice thrown at you in your gym? They are generalized, given without any scientific reasoning, lacking progression protocols and usually transferred from one gym bro to another. In this article, we will go through the basics of chest anatomy, its function & how we can train and build the ultimate chiseled chest in 2019 Let's get started! Chest Anatomy & Its Function The pecs, or commonly called the chest, consist of two heads i.e. sternal head and clavicular head. Both of these heads are attached in the upper arm at the sternum and clavicle respectively. The main function of the chest is to bring the upper arm towards the midline of the body ie transverse shoulder adduction. The clavicular head of the chest also assists in shoulder flexion. An example would be the chest flye for sternal head and the incline bench press for the clavicular head. The exercises which we would program would mainly target 2 muscles: pec major and pec minor, covering both the sternal and clavicular heads Workout For The Ultimate Chest © Unsplash â Key points which we have learned over the years in training any muscle group is that: it is more effective to train a muscle group more than 1x per week in order to optimize muscle protein synthesis or so-called MPS. â Experts have also suggested that somewhere between 15-25 sets per week are optimal to develop the chest. The lower range would tend better for beginner lifters and higher end for more advanced athletes. â It can be noted that the angle of the bench affects the chest activation, whereas the incline bench helps target the clavicular head more i.e pec minor and so does the grip width i.e. the closer you hold the bar it would work more of your upper chest due to more shoulder flexion. Now, considering all the above information, we will train the chest 2 times a week. This workout can be included in your current training split or can be adjusted in a full body, upper/lower or push-pull-legs split during the week. The training cycle will be of 4 weeks, we will use linear progression (increasing weight, reps or sets every week) and use RPE (1-10) for defining the intensity of our program which is going to help you maximize your chest gains in 2019. Day 1 * AMRAP: As many reps as possible Day 2 Progression Scheme: â Lift weights with which you can perform the lower end of the prescribed rep scheme. â Increase the number of sets or increase the number of reps every week using the same weight till you hit the top range. Once you hit the top range, Increase weight, and repeat the same cycle. â For intermediate to advanced lifters, using some form of periodization which goes along with your training for other body parts would be more beneficial. â Compound exercises such as bench press, incline bench press, and close-grip should be focussed on getting quality reps along with avoiding failure on every set. â Going towards failure in sets would be better suited towards isolation exercises such as the flye and pushups in the end. â Bands, chains or other accommodating resistance can be used for progression especially in exercises such as pushups and dips. 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.
  6. Every dude wants a good looking midsection. It's impressive to look at and speaks volume about a person's dieting ethics. The problem is that not many can get what they dream off and Virat Kohli, 10 years back, certainly didn't imagine that he would one day have a fantastic core. What did he do to get the defined abs he sports now? Well, that's what I am going to break down with this article. Diet. Diet. DIET! View this post on Instagram Thats how i feel when i have my favourite nibbles and a cup of black coffee in front of me. ðððð. Stay healthy stay happy :) #healthiswealth #eatclean A post shared by Virat Kohli (@virat.kohli) on Jul 1, 2016 at 4:21am PDT Now no matter however much you workout, if your diet sucks, you will never ever see your abs. That's the truth, folks. In fact the very first step in carving out a chiseled core is to look at what you are eating on a daily basis. Virat went through a paradigm shift in his eating habits ever since he got serious about his strength and conditioning. His plates see nothing else than grilled, low fat food now. Pretty sure he's also counting the calories he eats. That's exactly what you have to do- count your calories. If you eat more calories and burn less you will put on weight. If you eat less and spend more, weight loss is inevitable. Eating right and calculated is the FIRST step. Movement Matter More Than YOU Think View this post on Instagram India, let's get out of our comfort zones. When it comes to fitness, the first step is always the hardest but I'm going to help you get started. PUMATRAC is here to reshape our fitness regime. I'm going LIVE on Instagram and Facebook tomorrow at 4 PM IST, Join me! A post shared by Virat Kohli (@virat.kohli) on Mar 25, 2018 at 1:57am PDT The only thing that stands between visible abs and a happy you is the layer of abdominal fat you see on your core. That's not only a result of poor eating right there but also an example of how less you move throughout. Let me make this very clear- you don't burn massive amount of calories by spending an hour or so in the gym. Maximum calories are burned when you move throughout the day. Yes, walking, talking and just regular movement in general amount to thousands of calories burned. After getting your diet structured (in a deficit), make it a pint to move more. Exercising Surprised why I put exercising at last? That's because if the above two things are in place, exercising won't matter. Running buck wild on the treadmill and doing thousands of crunches will only get you injured, not a six pack. So is you have the above two things sorted out, here's how you should work your core- 1) Compound Movements View this post on Instagram Rise and push up, guys! I've done my bit for #1MillionPushUps. What's your count today? A post shared by Virat Kohli (@virat.kohli) on Mar 28, 2018 at 4:20am PDT View this post on Instagram Can't wait to get back onto the field. Almost there now ðªâï¸ð. 14th April â³ A post shared by Virat Kohli (@virat.kohli) on Apr 11, 2017 at 1:49am PDT I'll keep it easy- push-ups, lunges, squats, bench press, shoulder pressing, pull-ups and deadlifts are some of the most outstanding compound movements. They make you body work as a unit to produce force and hence, recruits maximum muscle. And unsurprisingly, Virat surely does them all. Almost all the compound movements demand absolute core area recruitment which eventually leads to strong abs. 2) Isolating The Core Now once you are well versed with compound exercises, if need be, core isolation can help add more development to the area. Crunches, sit-ups and leg raises are some really effective core isolation moves BUT ONLY IF done correctly. And yes, you don't need to do a thousand reps of these, like most people do. Stick to 10-15 rep range and have absolute control on your core throughout the movement. 3) Cardio View this post on Instagram There's no ideal way to put in hard work. Everyday is an opportunity. Stay fit stay healthy! âï¸ðªð A post shared by Virat Kohli (@virat.kohli) on Nov 17, 2018 at 12:21am PST Again, you don't need cardio to see your abs. You need a calorie deficit aka eating less. But that doesn't mean 'no' cardio at all. You can still throw in low intensity or high intensity cardio as per your wish but in moderation. 20-25 minutes 2-3 times a week is more than enough given that you operate in a calorie deficit. Always keep in mind that cardio is just a tool to burn more calories! So that's about it guys. Virat does all of the above and in the exact same order. Getting abs is no rocket science. All it takes in consistent effort. View this post on Instagram Focus and determination are my keys to build strength during this time. ðª #Ignite for my soundspiration! #MuveAcoustics A post shared by Virat Kohli (@virat.kohli) on Jun 4, 2018 at 2:25am PDT
  7. Bodybuilding is a sport of frightening extremes. An extreme obsession with gaining more size, an extreme obsession with building the most muscle, an extreme obsession with being the most shredded, etc. Year after year, competitors are at each other's throat to surpass the existing extremes and establish new extremes. It's frightening and entertaining at the same time. Here are the most shredded bodybuilders the world has ever seen: 1. Frank Zane © YouTube It would not be wrong to say that it was Zane who brought up the importance of conditioning to the stage. Frank Zane had extremely good conditioning as he stepped on stage being the most shredded. Though that came at the cost of his overall size, he would still go on to beat bigger and muscular bodybuilders on stage due to his conditioning. He is also one of the only three bodybuilders to have defeated Arnold Schwarzenegger on the bodybuilding stage. 2. Rich Gaspari © YouTube He was another guy who was one of the firsts on the bodybuilding stage. Frank established the importance and Rich took it to another level. He was the first bodybuilder to walk the stage with striated glutes. Striated or walnut glutes were not a thing until Rich showed the world what he could do. After that, striated glutes have become standard criteria for judging. 3. Alessandro Galli © YouTube A relatively lesser known bodybuilder, he could easily take the title of the freak when it comes to conditioning in bodybuilding. His back flexing photo is one of the freakiest and the most shredded physique you would ever witness in bodybuilding. 4. Helmut Strebl © YouTube An Austrian bodybuilder, he could easily be the definition of a having zero body fat. Not a big guy here, but the shredded physique he carries is just alien. 5. Andreas Munzer © YouTube The CRAZIEST conditioning one would have ever bought on the stage of IFBB. His dedication towards being so shredded was so extreme that it was the reason for his death. He died due to diuretics abuse which is often the go-to drug of bodybuilders to bring up the conditioning. 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.