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  1. The thing that sets Kartik Aaryan's style game apart from everyone else, is the sheer relatability and cool quotient. He has been proving it time and time again with his woke sartorial choices, and he reminds us of it, every now and then. The latest instance was when he wore a pair of white trainers - a pair we think is one of the most playful pairs we have seen this year. Take a look. © Viral Bhayani © Hummel Kartik is wearing the Hummel Edmonton OG, a '90s inspired full-grain leather trainer that is a super-solid performance trainer. Featuring a moulded EVA midsole and a rubber outsole. It includes performance features, such as an internal stability shank and a shock-point EVA in the heel zone absorbing shocks to give you softer landings. © Hummel © Hummel The white and black Lycra details and red top aylets providing extra stability and a snug fit makes it a pair that is fashionable, as well as super functional. When it comes to how much it costs, it's surprisingly affordable considering its features. It costs 109 Euros, which when converted to Indian currency, comes close to around Rs 8400. © Viral Bhayani © Viral Bhayani Coming to the rest of his outfit, we like the relaxed vibe that the versatile black and white aesthetic extends. When it comes to a sporty summer outfit, this one works like a charm. To more such woke fashion choices, Kartik!
  2. 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.
  3. With the rise in the popular concept of looking ripped, the demand for fitness professionals has also increased ten folds. This has created a unique problem where every Tom, Dick and Harry who has been to the gym for 6 months and stuck needles in his veins to look good, wants to portray himself as a fitness professional to earn a quick buck. A particular profession in the fitness industry that has seen a rise in pretenders masquerading as professionals is personal training. This makes it very difficult for a novice to choose a good personal trainer. © Unsplash There is a common misconception about what makes a good personal trainer: The more ripped the trainer, the more knowledge they possess! It's quite common for people to end up believing that the best-looking people on the gym floor or social media are the most knowledgeable/qualified when it comes to training and nutrition. Don't get me wrong, sometimes the most ripped person can be the most knowledgeable one too, but in most cases, they're not. Think about it, was Ramakant Achrakar a better batsman than Sachin Tendulkar? But it is a well-established fact that he was instrumental in the development of arguably the best batsman ever. © ICC Many players who are very good at their game turn out to be really bad when it comes to coaching and some who might not even play, turn out to be really good coaches, Jose Mourinho being the prime example here. Good coaches are good because they understand the art and science of coaching and communicate in a way that their students/athletes can use to their benefit. The same thing can be said for trainers and coaches. Another aspect to consider here is that the fittest and leanest people are not fit and lean because they have the most knowledge and know how when it comes to fitness and nutrition. © Unsplash They are that way because they live, breathe, eat and shit bodybuilding and fitness. They have created, designed and organised their lives around going to the gym, meal prepping and rest and recovery. So, if you are looking for inspiration and motivation, they are the best resources you can go to but if you looking to fit fitness into your lifestyle and not fit your lifestyle around fitness, they are not what you should be looking for, as they're often not so great to rely on for the intellectual aspects of training. For example, a personal trainer who has put in time and effort to learn the principles of biomechanics, physiology and has gone through the research on individualizing your training program according to your lifestyle, needs and preferences, will always have an upper hand on someone who has just been to the gym and built his own physique. Always consider that someone who spends most of their time in the gym training or cooking for themselves will always have less time to spend on learning the technical and tactical aspects of programming necessary to make that person qualified to provide reliable advice and information to other people. © Unsplash Long story short, these are the qualities that you should be looking for the next time you look for a personal trainer: 1. Check whether the trainer has been certified from a reputed institution or not. 2. Check whether the trainer assesses you and then plans your training schedule or he plans to directly put you on a cookie cutter program. 3. Check the level of professionalism your trainer brings to the table in the beginning and look for qualities such as punctuality, patience and communication skills. 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.
  4. Puma has unveiled the new Puma Fi trainers that possibly could be the shoe of your dreams. For starters, they can lace themselves up at a single tap on your smartphone. It has a micro motor that laces itself, which means you don't have to constantly bend down and constantly tie your laces if you have an app that can do it for you in a sec. © PUMA 1) They Come With A Wireless Charger These shoes come with a wireless charger so you don't have to worry about the hassle of wires wrapping around your shoes. Take a look: © PUMA 2) They're Designed To Be Everyday Shoes These trainers are tailored for workouts and everyday use. The trainer also boasts of a series of integrated smart sensors that are able to learn the shape of each user's foot and adapt the fit of the shoe to the individual. © PUMA 3) On-The-Go Adjustments Are Possible The best part about these trainers is that you can make adjustments while you're walking, running etcetera. Basically, motion doesn't interfere in you making your laces tighter. Now, how cool is that? © PUMA © PUMA © PUMA These shoes aren't in the market yet and will take a couple of years to be mass-produced. But do you think you'll get a pair?
  5. 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.
  6. My fitness journey started in April 2013. I remember the first and foremost challenge was convincing my mom. You know how Indian parents are - “You are too young to join a gym. Turn 18 first.” I literally had to beg for it. But this endeavor only lasted about 5 months, as I had to quit the gym for 'board exams'. I was an active kid, who loved playing football and basketball. However, I was chubby and in pursuit of excelling the exams, my health took a toll. I gained 14 Kg during the boards and my eating habits went from not so healthy to terrible. Physics, Chemistry and 5 McDonald burgers became my constant companion. As soon as the board exams ended, I re-joined a gym and embraced the grind. After working out for several months, I could not see much change in my physique. The trainers would simply tell me one thing- “dabba nahi lega toh body nahi banegi”. I tried to find a good trainer in many gyms but found no help. After 2 years I finally decided to buy a supplement stack from my trainer. One tub of whey protein, a box of BCAA & fat burners! To your surprise, nothing magical happened. I was frustrated but this was also a blessing in disguise. I began educating myself about training and nutrition from the internet. I realized my biggest mistakes were- training every muscle only once per week. P.S- As a natural, you should train them 2-3 times week. Next, I was unnecessarily trying to gulp boiled chicken, potatoes and daal, whereas all my body and yours as well, is concerned with nutrition, not how the food is cooked. Once I began tracking my macronutrients, my physique began changing drastically. I followed Jim Stoppani's training plan and got leaner. But I was not satisfied with mere aesthetics; I wanted to get strong, really strong. For this Yash Sharma was a very useful resource. And once I learned about progressive overload, I was able to take my strength and physique to a whole new level. I have been natural throughout so far. I have taken plenty of different supplements like L carnitine, Creatine, Whey Protein, pre-workout, and fat burners, but have never taken anabolic steroids. I believe in prioritizing the health inside more than the looks outside. It has been over 6 years since I began this journey of becoming the best version of myself. And believe me, it was not linear. I was misguided, got injured and had multiple plateaus, but every time I felt like quitting I would think “Just one more day”. And now when I look back, it seems I have made some progress. I currently train 7 days a week with a combination of bodybuilding, powerlifting, and calisthenic workouts. I am lean, strong and agile. My name is Sidhant Rai Sikand, and this is my story!
  7. In the recent years, HIIT or High Intensity Interval Training has taken a centrestage in the world of fitness. New type of circuits involving various permutations and combinations are all rage. HIIT basically involves short bursts of all-out exertion, followed by rest. These protocols have been extremely effective and are excellent for people lacking time for workouts. © Pixabay But Nothing Has Had A More Cult Following Than The “Tabata Protocol” A study was conducted in 1996 by Dr. Izumi Tabata, Ph.D. and other researchers at the National Institute of Health and Nutrition in Tokyo, Japan, in the journal of Medical Science for Sports and Exercise, to test the effects of moderate intensity endurance and high intensity intermittent training on anaerobic capacity and VO2 max. Tabata wanted to test the workout protocol used by Japanese National Speed Skating Team Head Coach, Kouichi Irisawa, because of which the team had won various medals in several competitions. The study found that adequate high-intensity training may improve both anaerobic and aerobic energy supplying systems significantly and the rate of improvement in VO2 max was one of the highest ever reported. The Original TABATA Workout Protocol The traditional Tabata protocol involved 8 intervals of 20 secs all out intensity exercise followed by 10 sec rest, which makes a total of 4 minutes of work only! So the protocol is (20-10) x 8. Push hard for 20sec, rest for 10sec, repeat this eight times. Dr. Tabata tested this protocol against a moderate intensity group in which 14 subjects riding cycles were asked to pedal at 70% VO2 max for 1hr/day, five days per week. VO2 max and anaerobic capacity was measured before and after each training session for the total duration of the study which was 6 weeks. The other group which did the Tabata protocol did so at 170% VO2 max. © Freeletics The normal group after 6 weeks experienced a 10% increase in VO2 max and no effect on anaerobic capacity was seen. However, in the Tabata protocol group, the VO2 max saw a 14% increase and a 28% increase in the anaerobic capacity. Now If You Really Do Tabata The Right Way, Most Would Black Out Even Before Completing But what most people don't understand is that when we talk about 100% VO2 max, it means the person's oxygen uptake is at its max, and is the state of complete exhaustion. Now, imagine increasing the intensity to 170%. This is the true Tabata interval i.e. maximal effort. Most guys would black out, much before that. So, performing any interval and clicking selfies to show your sweat, means you haven't done Tabata, otherwise you wouldn't be clicking the selfies. So, before you do anything in 20-10 interval form and call it Tabata, get your facts right. In fact, Dr. Tabata himself, in an interview with Muscle and Fitness magazine, said, “If you are doing Tabata correctly (and many people do not) you would only be able to ever do one round of it – and indeed you'd be unlikely to even finish that before complete exhaustion set in!” Tabata Doesn't Really Equate To Fat Loss © Pixabay Anthony Colpo, author and researcher says that, even though Tabata was used to launch the HIIT = fat loss, it never actually examined fat loss. What highlighted this training is the fact that HIIT increases the EPOC many times higher than traditional endurance training which leads to greater fat loss. The problem is actually wrongly understood and amazingly marketed. Understand that, EPOC is not just affected by exercise intensity – EPOC increases linearly with the exercise duration. This means that if the exercise session is both long and intense i.e. both the volume and intensity are high which is the case with most sports—be it badminton, basketball, football, rugby, cycling etc. they will end up with much higher EPOC. This means that Tabata style workouts are best as a finisher but they can't be the “be all end all” in the workout. Akshay Chopra, is a graduate of the National Defence Academy & the Air Force Academy, and a former IAF pilot. He is one of the most qualified health, fitness & nutrition consultants in the country, and an author of multiple books & ebooks. He is among the few in the country to have a background of competitive athletics, military training and bodybuilding. He is the co-founder of the Body Mechanics chain of gyms, and India's first research based channel We R Stupid. You can check out his Youtube here.
  8. If you are a regular at the gym, you would very well know that injuries are a part and parcel of the game. If you have been training for more than a year without even pulling a muscle once, either you are a god or you do not train hard enough. Injuries can happen to the best of us and they suck because they make you quit something that you like doing. Getting back to lifting sooner than later depends on how quickly you get correct treatment from the person who is supposed to treat you. That person is certainly NOT your gym trainer. Now, I have seen trainers acting like physiotherapists claiming to know anything and everything about human anatomy and injury rehabilitation. No matter which gym you go to, you'll see trainers who cannot even pronounce the body part correctly trying to help people “stretch” their muscles. Especially when it comes to ladies, these trainers turn into physios, chiropractors, osteopaths and physical therapist, all wrapped into one. However, the fact of the matter is that you should never ever turn to your gym trainer for either advice or treatment when it comes to injuries. No matter how knowledgeable your train says or acts like he is, it is not his area of expertise and, in most of the cases, he won't have a clue what caused your injury. Treating it is a whole different ball game. They just do not know what to do. It is the same as asking your milkman to fix your car's engine. Every person is different, and thus every case is different. This means the tests and treatments that will be recommended will be different. © Thinkstock Images No, Even If He's A Certified Nutritionist He's Isn't Qualified To Treat Injuries Now, if you are thinking that your gym or personal trainer is “certified” and is somehow different from those “uneducated” trainers out there, let me assure you that he/she still does not have the expertise to treat an injury. It does not matter how many courses or certifications your trainer has amassed; he is still just a trainer which means he is an exercise expert and not an injury rehab or treatment expert. © Thinkstock Images How do I know this? Well, because I am a certified trainer myself and I know what my area of expertise is and what isn't. So, while I can spot a difference between a shoulder and a thigh injury, I do not know how to manipulate or massage any of those joints, and so no “certified” trainer in this world would know how to do that. What To Do When You Get Injured? If you get injured, you should go and see a specialist. By seeing the person or a therapist under whose area of practice your injury falls, you find out exactly what's wrong and what to do to recover and rehabilitate. Most therapists will be happy to pass on recommendations and corrective measures to your trainer. That way your trainer, who is an exercise expert, can help you do those exercises correctly. 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. Nav is an avid bodybuilding enthusiast and heads the NABBA (National amateur bodybuilders association) as a General Secretary. This innate passion and position has helped him work with a lot of bodybuilders to help them take their physique at the next level. He also has a lovely pet called Buster whom he enjoys playing with in his free time. You can reach Nav on nav.dhillon@getsetgo.fitness to take your fitness and physique to the next level.
  9. I am sure that this statement needs no introduction. This is a staple statement of 'desi' gym trainers in our country. They themselves have been following the same norms since decades; so they have made up their mind in believing that this is the actual science. When I asked one such believer that why he believed in this theory, he told me, 'Your body sweats more in summers while it hardly sweats in winters, so how can you cut in winters?' Another trainer told me that since generally people gain weight during winters, therefore winters is the gaining season and summer is the cutting season. So let me discuss both these reasons with you in detail and let's find out if there is any truth behind this philosophy. More Sweat In Summers Will Lead To More Fat Loss © YouTube So according to this statement, your body will burn zero fat in winters as you do not sweat at all during peak winter season. Now help me to comprehend this, that if someone is on calorie deficit low carb diet, how will the body manage the deficit calories then? Because as per science, when your body cannot meet its daily maintenance calories from outside, it uses the fat stored in your body which is stored in the form of adipose tissue, which is your fat cells. Now think again about this statement that these trainers have been telling you, it sounds weird and non-sense, right? But then, what about the sweat? Well, sweat is just a medium for your body to maintain its temperature. Since the outside temperature is high during summers, your body sweats more whether you work out or not. So while working out, your body may sweat extra as it is trying to cool down from inside by producing more sweat on your skin. In winters, your body is already cooled down so it does not produce that much of sweat. Simple logic. People Gain Weight In Winters © Thinkstock Images Yes, part of this statement is actually true. Why did I mention only a 'part' of it is true? Well because even if the statement is true, the logic behind it is not the same. While people think that it has got to do something with the season, it has more to do with your lifestyle that changes with the season. Imagine it's a winter morning and you just woke up early in the morning and you are still inside your bed wrapped up in the quilt. How motivated are you to hit the gym? I am sure not much till the time you are a passionate lifter. Chances are that you will skip the gym and utilize a few hours of winter morning sleeping in your cozy bed. This happens with everybody, people tend to get less active during winter season than summers. However, they maintain the same level of diet which leads to weight gain. Also, people tend to eat less food in extreme summers as they drink more water and hence their stomach is generally full. Exactly opposite happens in winters when people consume less water and hence eat more food. This is actual reason for gaining weight in winters. You Can Gain Or Cut In Any Season As a matter of fact, you can gain or cut during any season. It all depends on your diet and workout. If you maintain a calorie surplus diet and lift good weights in the gym, you will gain muscles. Similarly, if you go on a cut by creating a calorie deficit, your body will lose fat irrespective of which season of the year it is. 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.