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ZODIAC

Found 16 results

  1. Coming from a small village of Kheri Kalan in the suburb of Faridabad, Sargar 'The Sher' Narwat is undefeated in the super welterweight category and boasts a record of 9 wins, 0 losses and 1 draw with a knockout rate of 30%. One to consider winning and losing is part of the game Narwat is a believer of continuous training and constantly putting in his best effort in practice. “It is only because of my dedication and passion for boxing that I am undefeated right now,” he says. In his journey to national and eventually international glory, Narwat has received a lot of support from nation, especially ever since one of his amateur bouts went viral on social media and people began to take notice of the pugilist. “I considered myself to be extremely lucky to have the support of so many boxing fans of India. While it adds a lot of pressure on me to perform better inside the ring, it also gives me great honour to represent my country in grand, international events.” View this post on Instagram When you win, say nothing, when you lose, say less.” @megaboxing_in @royalsportspromotions @nitesh_narwat @lzpromotions @ankitnarwatphotography @siddhantkapoor_photography #theshernarwat #sagarnarwatboxer #india #crossfit #crossfitboys #backontrack #crazyfrmypassion #usaboxing #bigaim #hardwork #fitnessmotivation #fitnessmodel #athlete #strength #beliveinhardwork #boxingtraning #boxinglegend #boxinghype #boxeo #boxinglife #boxinggym #knockout #sport #ko #taekwondo #kickboxing #jiujitsu #muaythai #fightnight A post shared by Sagar Narwat ð®ð³ (@sagarnarwatboxer) on May 5, 2019 at 7:18am PDT Ever since turning pro, Narwat has played in several Boxing leagues in India, Super Boxing League being one of his first. “During my tenure with SBL, one of my fights was against a great Army boxer who had won a lot of professional matches in the past while I was a complete nobody at the time,” Narwat recalls. After dodging his massive swings and throwing timely punches while constantly trying to calm my nerves, I was finally able to beat him. That is when I got the name 'The Sher'”. “I love this name that the boxing brethren has given me and I hope to continue to do justice to it in the future.” Currently, Narwat is under contract with Mega Boxing, India's first Professional Boxing Intellectual Property, which is recognised by the World Boxing Organization (WBO) with an aim to position professional boxing as a premium sporting entertainment entity and under the guidance of the world class coaching the organisation provides, is training to contest for the World Championship title in super welterweight category that currently rests with Mexico's Jaime Munguia. View this post on Instagram @lzpromotions and @sagarnarwatboxer are pleased to announce an USA management contract. Super Boxing League Middleweight Champion Sagar will continue to fight in the SBL. He brings a perfect nine fight unbeaten Professional record, ranked #1 Super Welterweight in India and an impressive amateur background with competition wins all over the world! @proboxtko @lzpromotions are pleased to be working with Sagar, the SBL @billdosanjh and India Boxing. Taking Boxing and Sports to #1 Globally Together #ð®ð³ GTown #boxing #news #jat #jaat #life #theshernarwat #sagarnarwatboxer #bullet #delhi #usa A post shared by Sagar Narwat ð®ð³ (@sagarnarwatboxer) on Feb 22, 2019 at 8:06am PST Narwat sees a lot of potential in the younger kids of his village as boxers, and has taken upon himself to train them to one day become world class fighters. “Every day, I train the kids of my village both in the morning and the evening. Kids in my village have always wanted to box. Back when I was their age, we have no boxing rings or academies. We used to get together at any 'chowki' and begin sparring. If under such untrained conditions, boxers from Kheri Kalan have gone to do so well. Imagine what can happen if they are trained professionally!” View this post on Instagram @singhvijender @pardeepkharera1 @roshan5256 @sachin_dekwal_official #team #Roshan A post shared by Sagar Narwat ð®ð³ (@sagarnarwatboxer) on Dec 14, 2017 at 7:57am PST Even though, the better half of Narwat's day is spent working with the kids, his vision of becoming the greatest boxer in the world remains unshaken. “I train the young fighters every morning and evening to the best of my abilities and I train myself in between the sessions, in the afternoon.” “Boxing is such a game that the day your training gets flawed and you stop giving your 100% in the ring, the next aspiring boxer will replace you within a split second. Even if I do not have a match scheduled for the next day or the next week, my training continues with the same intensity.” He finally urges the upcoming boxers to never settle. “If you've won a match, great. Move on to the next one where the stakes are higher. People get way too relaxed after winning a bout. they become casual about their training, the food they eat. Never be satisfied with what you have achieved till now, always reach for the stars.”
  2. The season of Ramadan is here and you may be already sweating about your gains. You may be thinking to yourself, "how do I keep making gains during this month?" or "am I going to lose all my gains during Ramadan?" Gaining muscle may be a difficult thing to do during this month as your strength, recovery, food, sleep, etc. may be compromised during this month. But this does not mean you have to lose all your gains. © Getty Images If you do things smartly, which I am going to discuss here, you can protect your gains during this month. Here are a few practical tips and a free workout sample that you could follow during Ramadan: 1. Train After Having A Meal I know many people promote the idea of training before Iftaar and then getting on with the celebrations, but I am not a fan of that. The idea sounds great logistically but training when you have fasted without any fluids for 16 to 18 hours is not a good idea. I suggest my clients have a small meal for Iftaar, like three dates, a protein shake and half a litre of water and get a small training session in. If you still feel lethargic, a carb drink could be added intra-workout, though it is not needed in most cases. The training has to be short and sweet and done intentionally. Once done, you have the rest of the evening. 2. Do Full Body Splits The goal for you this month is to maintain muscle. Gaining can be quite difficult as you may not eat enough calories, or be able to progressively overload, or get adequate sleep or all of these things. © Getty Images For maintaining muscle, you need to provide adequate stimulus to your muscles. Keep your sets within the 8 to 15 rep ranges and rest for 1-2 minute between sets. You can workout on alternate days (3 sessions a week) as you are doing full body splits. Sample workout plan: Session 1 Squat - 3 sets of 8 to 12 reps Romanian Deadlifts - 3 sets of 8 to 12 reps Decline Bench Press - 3 sets of 8 to 12 reps Lat Pulldowns - 3 sets of 8 to 12 reps Session 2 Bench Press - 3 sets of 8 to 12 reps Seated Rows - 3 sets of 8 to 12 reps Lunges - 3 sets of 8 to 12 reps Tricep Pushdowns - 3 sets of 8 to 12 reps Session 3 Barbell Rows - 3 sets of 8 to 12 reps Incline Bench Press - 3 sets of 8 to 12 reps Reverse Grip Pull-ups - 3 sets of 8 to 12 reps Bicep Curls - 3 sets of 8 to 12 reps 3. Skip Cardio Unless you are preparing for a marathon or a Spartan race, which you should not be doing ideally along with 18-hour fasts, cardio could be a bad idea. It can be taxing, fatiguing and hampering your recovery. If you love doing cardio, go on light walks after your dinner instead. This is how you can maintain your gains during Ramadan and change gears once the fasting is done and move to your next goal. 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.
  3. Machines have been created to aid human efforts towards betterment and the same goes for machines at the gym. Though a lot of gym bros would argue that free weights rule over machines any day, that is not necessarily true. For a person with every level of experience, machine exercises can be a very helpful aid in their toolbox. As I said, it is not the case of an extreme one over the other every time, but more along the lines of having the time and space for everything. © Getty Images Let's look at three scenarios where incorporating machine-based exercises can help you in your bodybuilding journey: 1. Post-Injury After an injury, two things happen almost definitely. One is that you cannot achieve the same levels of progression or push the same amount of weight that you were doing during the pre-injury phase. Another being that you are much more prone to the same injury now as you have already damaged the particular body-part to some extent. In this case, machines would be a great way to work around the injury and strengthen the muscles before you end up going back to free weights. Machine exercises here can be a safe bridge that you can utilize to slowly move back towards the same progression and loads that you were lifting before. © Getty Images 2. Beginners I literally cannot emphasize more on this part. While learning the movement patterns, form, and technique of various exercises is of utmost importance for beginners, the other side of the coin is that they cannot progressively overload themselves to a progress achieving extent during the beginning of their journey. During this time, free weights or body weight exercises would be the best to learn proper form and technique and incorporating machine work can help them achieve progressive overload in a safe environment giving them the best of both worlds. 3. End Of The Workout This is where it fits everyone. At the beginning of your workout, you are usually pumped and stronger. As you move towards the end of the workout, you are fatigued and exhausted. You still want to do a few sets but let's accept that you won't be able to lift much and if you still try to do it, you won't be very safe doing it with free weights. Machine exercises are safer as the range of motion is controlled and even if you do high volume sets, you are doing it in a limited range of motion thus preventing or avoiding injury to a much greater extent than free weights. So How Do You Use The Machines Safely? 1. Read the sticker on the machines for instructions and adjust it according to your body. 2. Adjust the weight to a point where you are challenged and yet you have total control over the reps and can complete them in a full range of motion. 3. Lift the weights in a controlled fashion. 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.
  4. Celebrities and Instagram fitness influencers are guilty of selling a lot of shit to you that you do not really need. Every other day, you will find them endorsing a new product or a supplement that promises to magically build muscle, make you lose fat or enhance your performance. One such product that has gained wide popularity is the 'high-altitude' training mask. It's a questionable-looking mask that you may have seen on hipsters in your gym, mostly while running like bunnies on the treadmill, or worse during lifting weights. These masks claim to improve your aerobic capacity by increasing Vo2 max output during exercise. How does it do that? By making lesser oxygen available forcing your body to give greater output. © Getty Images A study was done and published in the International Journal of Sports Sciences where they took two test groups and made them perform HIIT workout. One of the groups wore the mask and another did not wear the mask. At the end of the study, all the subjects had an improved Vo2 max but the improvements between the two groups were not that different. The study concluded that HIIT as a training pattern is efficient in increasing Vo2 max, the mask is simply useless. The notion of lesser oxygen available making your body give greater output is similar to saying that the lesser fuel you put in the tank of your car, the higher the mileage would be. And the argument that it gives your body a low-oxygen performance capability, the fundamentals behind the thought in itself is misled. This is because at higher altitudes the oxygen in the air itself is lesser. This by default makes your body adapt to the specific demands. When you wear an altitude mask, the oxygen in the air does not change. It just reduces the amount of oxygen that you can take it by putting a blocker between the air and your respiratory system. © Training Mask While doing low-intensity work, you can still easily get away with it but doing HIIT or hardcore training or lifting in the gym, this can have fatal consequences as well. A person can become unconscious due to lesser air being received during exercise and can injure himself. The training mask could even make you perform in a poor way due to interference with your breathing. Add heavy lifting to this insanity, which some people surprisingly do, you are cooking a recipe for disaster. If you really want to build higher endurance or say get better at utilizing oxygen, do two things: 1. Train for aerobic performance and adaptations. 2. Practice more breathing techniques that help you hold more air in your system when exercising. Want to get high altitude training adaptations? Go train at higher altitudes aka in the mountains. These high-altitude masks do nothing and may potentially harm you if you use it in the gym. Oh, the one advantage it has is that it will make a cool Instagram picture and make you look like Bane or Darth Vader inside the gym. Reference: https://www.ncbi.nlm.nih.gov/pubmed/28479953 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.
  5. As soon as Arya Stark asked Gendry to forge her a weapon, a number of conspiracy theories started mushrooming all around the web and the fandom. We all knew that it will have an important role to play, but we finally know exactly what it entails, now that Gendry is ready with the final product. Gendry fashioned her a wooden stick, with Valyrian Steel blades on both ends. © Hotstar Let's break it down. The weapon is a deadly combination of three other weapons, and three forms of combat training that Arya has mastered. Let's take a look at what they are. Weapon 1: A long staff/spear Arya, thanks to her completion of the assassin training with the Faceless man (with grade A, if we may say so), knows how to fight with a staff. Remember her combat with the waif with a long staff, when she was blind as a bat? Her survival instinct saved her life then, and it clearly will come in handy while taking on the army of the dead. © Hotstar Weapon 2: A small Valyrian Steel dagger, just like Catspaw Just like a stealthy ninja assassin, Arya knows how to fight with a small dagger. Hell, she could face a mighty warrior like Brienne, armed with that. She also used it to get rid of Littlefinger without so much as batting an eyelid. In the drawing of the weapon she handed Gendry, there was a detachable part made of dragonglass, Clearly, she wants a dagger handy during the war. © HBO Weapon 3: A wooden sword that's not too heavy, but super deadly Remember how Arya started off her combat training? Her first teacher was Syrio Forel from Braavos, and one of the first things Arya complained about during the training is that she found the sword too heavy. After that, Arya has been fighting with Needle, another nimble but deadly weapon. Clearly, she prefers a wooden weapon that is light to wield. The rest of the new weapon, without the attached dagger on one hand, is supposed to act just like that. Now, let's look at the three combat styles using the weapon will entail. Combat Style 1: Arya is adept at fighting with both her hands. While sparring with Brienne on the courtyard, she found out using just a sword will not cut it with bigger and more accomplished fighters. As a result, she took out Catspaw, and was at Brienne's throat within a surprisingly short time. The deatched dagger bit in the new weapon is perfect for that sort of maneuver. Combat Style 2: Arya has always been good at handling smaller weapons which are nimble but deadly - just like she herself is. A wooden sword with a Valyrian Steel end is the perfect weapon that she can have a one to one combat with, thanks to her agility and swiftness. This, in a way, is also an ode to her first teacher - Syrio Forel, who embraced death with a wooden sword in his hands. Combat Style 3: Arya knows how to fight in the darkness. That's how she killed the waif (remember her blowing the candle off before killing her in the darkness?) The new weapon seems to be a piece meant for manipulation. She can use it as a spear, a staff, a sword, and a dagger. When the light goes out, if it does, Arya needs all these weapons at her disposal, and there can't be a better choice. Let's just say as of now, it looks like Arya Stark will play a pivotal part in the great battle, with her latest weapon.
  6. Ranveer Singh is the man of the hour, like always. From sweeping all the awards to a great run with 'Gully Boy', this man is unstoppable and how! His next is going to be a treat for a lot of people as he will step into the shoes of Kapil Dev for the former Indian skipper's biopic, '83'. The news was announced last year and ever since, fans have been in a state of frenzy anticipating how it's going to be and how the movie will unfold. The movie will follow the legendary Kapil Dev's tryst with leading the Indian cricket team to victory in the 1983 World Cup. Ranveer is now in full throttle mode for training for the role with none other than Kapil Dev himself and the duo is currently in Dharamshala with the crew training for the same. View this post on Instagram Becoming the Hurricane ðª #KapilDev #Legend #JourneyBegins @83thefilm @kabirkhankk ð A post shared by Ranveer Singh (@ranveersingh) on Apr 5, 2019 at 6:34pm PDT View this post on Instagram LEGEND!ðð #KapilDev @83thefilm #blessed #journeybegins @kabirkhankk A post shared by Ranveer Singh (@ranveersingh) on Apr 5, 2019 at 10:58pm PDT His latest post on preparing to become a 'hurricane' has left his fans gasping with excitement. And here the method acting preparation starts for mass Megastar ranveer sir Sir will stay with Kapil Dev in a locked room of Dharamshala for 69 days to get into character #83thefilm Your fav can neverðð pic.twitter.com/Oedfe9Blhi — Ranveer's warrior ð (@RS_warrior_) April 6, 2019 When reel-life Kapil Dev trains w the real one! - Kabir Khan :In the photograph, one can see Kapil sir enlightening RS on how to read a pitch. He told him about the different kinds of pitches & how the decision of whether to ball or bat 1st depends on it. https://t.co/NZ1gfJrkvH pic.twitter.com/uQ9ewemfAn — RanveerSingh TBT | #83ð♥ï¸ (@RanveerSinghtbt) April 5, 2019 The movie is being helmed by Kabir Khan and also stars Ammy Virk and Jatin Sarna in pivotal roles.
  7. What can be more exciting for an Indian sports fan than seeing two of the country's biggest sporting icons come together? Recently, one of the best cricketers in the world, Virat Kohli, invited the prolific skipper of the Indian football team, Sunil Chhetri, who has more goals for his country than Leo Messi for Argentina, to a net session with the Royal Challengers Bangalore squad. © AP As we all know, both the skippers get along really well and have a history of making their friendship known publicly. Last year, Kohli reiterated Chhetri's plea to support Indian football and this year, Chhetri showing up at his training camp shows the growing bromance between both the icons. This meeting was just another chapter in their bromance. Both Chhetri and Kohli looked quite dynamic on the field. While the football skipper was cheered by his recent exploits in the Indian Super League (ISL) with Bengaluru FC, it was interesting to see King Kohli smiling, especially after his team, FC Goa ended up on the losing side against Chettri's Banglore FC 1-0 in the final of the tournament. © AP Keeping their ISL loyalties aside, both the players were seen sharing a laugh at the Chinnaswamy Stadium in Bangalore. A video uploaded by a fan page shows Kohli giving a heart-warming welcome to his beloved friend before the RCB squad. Later in the day, both went on sharing a few dribbles and strokes on the field. View this post on Instagram @chetri_sunil11 today with @royalchallengersbangalore team at Chinnaswamy ! ðâ¤ï¸ A post shared by BleedKohlism2.0ðµ (@bleedingkohlism) on Mar 19, 2019 at 5:57am PDT On the one hand, where Chhetri's side just wrapped up their league season, Kohli & Co are gearing up for the Indian Premier League opening match against the defending champions Chennai Super Kings on 23rd March. This season, Kohli and his men will be hoping to better their disappointing IPL records and showcase their true worth on the field.
  8. Arnold Schwarzenegger needs no introduction. If not for him, you and I would be in some lame aerobics class somewhere sweating like cows and screaming 'cardio is life'! Thank God that's not the scenario, as Arnold paved the way for a global multi-billion dollar weight training scene, showing us the beauty and goodness of weights. The legend is now in his 70s and guess what? He's busy making millions and training his younger son for professional bodybuilding. This is Arnold's son Joseph Baena. View this post on Instagram Had to take advantage of the lighting ð #classic #sidechest #trainheavy A post shared by Joseph Baena (@projoe2) on Jan 30, 2019 at 5:47pm PST Here's Arnold discreetly coaching his son Joseph Baena. View this post on Instagram Had to take advantage of the lighting ð #classic #sidechest #trainheavy A post shared by Joseph Baena (@projoe2) on Jan 30, 2019 at 5:47pm PST I'm sure you won't have to wait to see next Arnold on stage if Joseph plans to compete in bodybuilding in the upcoming years. View this post on Instagram In this pic, a year ago, I was just under 185lbs (83kg). This is the moment I decided I wanted to pursue bodybuilding #Swimmerbod #Steadygrowth #RoadTo215 A post shared by Joseph Baena (@projoe2) on Jan 24, 2019 at 12:44pm PST Joseph has been secretly working hard with his dad and following his footsteps. He has transformed his physique tremendously in a very short time. View this post on Instagram Just a lil thicc A post shared by Joseph Baena (@projoe2) on Jan 13, 2019 at 2:23pm PST The appeal, fire, genetics and symmetry are already there. With those genes, Baena is already attracting his fans and growing his Instagram with his increasingly ripped physique. View this post on Instagram It's only the beginning ðð¼ #progress #classicphysique @seancaseyfitness A post shared by Joseph Baena (@projoe2) on Nov 27, 2018 at 4:27pm PST It's not official that Arnold is coaching him but it's highly possible he is following his dad's footsteps. Having transformed himself into a beast in 2018, Joseph could be nailing his physique in 2019. View this post on Instagram Happy Birthday to the man that's always pumped! Love you dad ð A post shared by Joseph Baena (@projoe2) on Jul 30, 2018 at 7:59am PDT Besides bodybuilding, Joseph likes to act and maybe making his way into Hollywood movies in upcoming years. Check out this video where he is deadlifting 315lbs for 17 reps straight. View this post on Instagram Won a bet after this workout ð 315 lbs for 17 reps=New PR!!! A post shared by Joseph Baena (@projoe2) on Feb 12, 2019 at 7:06pm PST By his pictures and videos, we can say genetics plays an important role in bodybuilding. If one has good genetics and determination then there is no stopping. 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.
  9. It wouldn't be saying much if we tell you that Ranveer Singh has had one of the best years of his career so far in 2018. Actually, you know what, we just did. But anyhow, while last year was good, and we have a feeling that this year might just turn out to be better, but it is actually the next year which is screaming 'best' because Ranveer is set to star in his first ever biopic '83', which will release in 2020. Based on the life of India's legendary cricketer Kapil Dev, '83' has been garnering a lot of momentum lately ever since it finally received its date of release. From a stellar supporting cast to finally zeroing in on who would play coach to Ranveer Singh's Kapil Dev in the film, it seems like Kabir Khan directorial project is finally set to hit the floors after much delay. © BCCL So if the latest reports are to be believed, Pankaj Tripathi shall be seen training Ranveer Singh, who will be portraying Kapil Dev in the film. It has also been reported that Nawazuddin was approached for the role initially, but he declined the offer due to prior commitments. However, all we can say is that we are thrilled by this change of events because we feel this pairing is an absolute show stealer and the duo would set the screen on fire with their terrific acting skills and the freshness they bring to each of their characters. © Twitter Even when Ranveer and Pankaj recently met each other during a shoot, the pair couldn't stop praising each other's work. Later, Ranveer also shared his desire to work with Pankaj and suggested that a possibility might be in the works. View this post on Instagram Training begins... #83 #kapildev @ranveersingh @83thefilm #balwindersinghsandhu A post shared by Kabir Khan (@kabirkhankk) on Jan 12, 2019 at 3:14am PST More recently, the makers also announced that Punjabi singer-actor Ammy Virk is set to play Balwinder Singh Sandhu in the film, while another Bollywood Hungama report shared that, Sunny Kaushal, Harrdy Sandhu and Tahir Raj Bhasin have also been roped in for the film. With the film set to release on 10th April 2020, anticipation around the film is definitely running high amongst movie-goers and cricket fans alike.
  10. 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.
  11. If you've invested in a pair of genuine leather shoes, dope sneakers or boots, then you must be well aware of the fact that those babies don't come cheap. Your trusted going out or office shoes deserve some love and care. Follow these tips to keep statement shoes look fresh as ever even after years of wear and tear: 1. Leather Shoes © theworldofshoes Shoe care: As the weather can be quite unpredictable, one must know how to protect their leather shoes when they get soaked. Air-drying helps release the moisture without damaging the shoe while blow-drying or heating makes the leather crack. © Amazon Polish: It depends on how often your shoes are being worn, but as a general rule of thumb, for shoes that you wear very often you should polish them once every week or two. Polish them using the same coloured polish and a soft bristled brush for a long-lasting effect. Storage: When it comes to your leather shoes, it's best to keep them stored in shoe bags. This way they won't scratch and tear, would be safe from dust and kept away from light. 2. Suede Shoes © Lifestyleasia Shoe care: Suede shoes and boots look fly as hell but are their maintenance is equally difficult. Since suede is such a sensitive material, even a little splash of water is capable of damaging it permanently. The solution to that is to invest in a silicon-based suede protector spray in the same colour as the shoe to make them weather-proof. © Amazon Polish: Use a suede protector spray and spray all over the shoe and allow to dry. Do not over soak the shoe. You could also use a suede brush and give the shoes a good brush. Storage: The best way to store suede is out in the open where they can be exposed to fresh air, suede shoes need air so they can breathe. 3. Training Shoes © Amazon Shoe care: Trainers always look better fresh. You could clean your kicks using sneaker cleaning products that are easily available out there. Invest in a basic sneaker cleaning kit for the same. You should also spot clean, wash and wipe your trainers down regularly for so that your kicks stay fresh AF. © Amazon Polish: You need actual sneaker polish in the colour of your shoe and not just a scruff cleaner for trainers. Compromise in quality might lead to the paste looking chalky when dry. Remember, investing in a good product goes a long way and increases the longevity of your shoes. Storage: Store your sneakers and trainers in boxes and/or shoe bags keeping them stuffed with paper to help them keep their shape and absorb any excess sweat. There you go. Now you know how to give your shoes the right kind of treatment. Keep on shining, lads!
  12. Most young guys step into the world of fitness watching a famous bodybuilder who's been winning. Some look up to movie stars who went shirtless and swept the audience off their feet. Now, there's nothing wrong with drawing motivation from these personalities, but there's a problem and it's a pretty big one. The Problem is Trying To COPY Them As It Is People start following these famous personalities for nutritional advice, which is the dumbest thing one can do. You know what's even worse than that? Paying these bodybuilders for their diet plans! What most men do not understand is that 1. They do not have the genetic gifts that a pro bodybuilder has. 2. They do not and cannot work out for hours like a pro bodybuilder. 3. They do not use steroids and even if they do, they are nowhere near the dosages that pro bodybuilders inject. All of these things, especially the steroids help these bodybuilders get away with crazy amount of food, at least for a few years. A normal gym rat on the other hand won't get away with for a week. If you try and follow these “muscle gain” diets and you'll get fat and wreck your health. Keep following these diets and you'll start developing a host of problems like anabolic resistance where your ability to pack on muscle mass is seriously impaired due being in an unnecessary caloric surplus for a long period of time. What A Huge Amount Of Uncalculated Food Does © Pinterest It makes you insulin resistant to start with, then comes leptin resistance and when in full swing, it blows you up like a balloon where you even start losing the pump no matter how hard you work a muscle. Strength gains diminish drastically, inflammation is high, and you even start suffering from low libido. Cutting down to lower body fat levels also become very very difficult due to the above mentioned conditions. This is the reason why following the same diets as pro bodybuilders is a very bad idea if you are not using the same amount of exogenous assistance and training the way that they are. Don't Pay For Problems © Pinterest The sad reality is that many people end up buying diet plans from these bodybuilders and internet 'contest-prep' gurus and end up regretting it after they make a mess of their physique. The funny thing is that these Gurus claim that these diets are customized when in reality, they make diet templates and email the one that is the closest to a person's details. Doesn't even come close to being customised for a person's needs and preferences! What Should You Do? When it comes to advice about nutrition and more importantly supplementation, never take the word of a pro bodybuilder for it. These guys are athletes, not nutritionist. Nutrition is not their area of expertise and you would never take the advice of a guy about a field that he is not an expert in, would you? It gets even worse when it comes to supplement as with boom in the supplement industry, every half witted moron who has six pack abs is now a sponsored athlete and expecting a honest advice from a sponsored athlete is quite simply, stupid. Following them for motivation is well and fine but you need to remember that the plans that you buy off the bodybuilders are their plans which were given to them by their Gurus and which they have been following blindly for years. These are neither tailored for your need or preferences nor are scientifically sound. © Pinterest You'll need a lot of trial and error to figure out which eating pattern works best for you. Mindlessly following a diet which makes you stuff your face with bland chicken breast and rice every 3 hours until you puke is the stupidest thing you can do. When in reality, you only need a surplus of around 200-300 calories above your maintenance to build muscles effectively. Don't believe me? Then keep paying someone else for the copy pasted templates and see how far it takes you. Ignorance is expensive. 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.
  13. This article does not constitute medical advice. Please see your licensed medical physician for information about how best to manage diabetes in your individual case. It's always a good idea to talk to your doctor before starting a new diet or exercise regimen. Diabetes has become as common as a cold lately. Every other person seems to be suffering from diabetes or is pre-diabetic or on blood glucose control pills these days. When you get a blood test done and if your sugars are out of place, your doctor tells you to lose some weight and start doing some exercise. As an obedient person, you cut out sugar from your diet and start going on morning walks. Some even start taking it to another level by running marathons and doing extensive cardio. © Pixabay And it barely helps. I have covered the dietary part of diabetes management in a standalone article which you can read on my writer's profile. In this one, I am going to speak specifically about training. Many people who have type 2 diabetes or at the very least are insulin resistant have these going for them- 1. They are overweight or even obese. 2. They have a sedentary lifestyle with no training. People become insulin resistant as they are fat. When this happens, their tissues and organs cannot store glucose. Which, in turn, leads to diabetes. *Both your fat and muscle tissue become insulin resistant. Add to that, the sedentary lifestyle makes their muscle lose metabolic flexibility. What is muscle's metabolic flexibility? Your muscles store glucose in the form of glycogen. When you train, especially lifting weights, you deplete these glycogen stores. This happens locally. For example, if you do arm training, your arms will burn the glucose/glycogen for energy. When you train legs, the glycogen stores of your legs get empty. Once they get empty and as you are doing resistance training, the muscle tissues regain their metabolic flexibility and become insulin sensitive. As they are now insulin sensitive and empty, they can uptake glycogen or the carbohydrates coming from your diet. Add to that, having a diet containing adequate protein leads to you preserving the muscle tissue (0.8 to 1.2 grams per pound of body weight). When you preserve muscle tissue or have more muscle in general, these storage sites for glycogen are much bigger. © YouTube Adding a little bit of cardio to your plan can definitely help, but it should not be the only source of your training. Cardio and especially low or moderate intensity depends on your aerobic pathways for energy and does not really burn much of the muscle glycogen. And doing excessive cardio can also result in muscle loss. If you are a beginner and looking to start with a weight training routine, I have written many pieces with sample training routine in the past. To summarize what you should do if you are insulin resistant or have diabetes: 1. Start lifting weights. 2. Eat adequate protein - 0.8 to 1.2 grams per pound. 3. Do not do excessive cardio. 4. Lose fat. 5. Maintain your fat loss. References: 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5335813/ 2. https://www.ncbi.nlm.nih.gov/pubmed/10889805 3. https://www.ncbi.nlm.nih.gov/pubmed/28628125 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.
  14. You are a busy dude with a very hectic schedule. You want to hit the gym consistently and your work does not give you the liberty to do so. And even if you make it to the gym, you just do not have the energy to endure a grueling 1.5-hour session for the day. What do you do then? Is getting in shape, not an option for you at all? Do not worry, I got you. In this article, I will share with you a training split that will let you be out of the gym in 45-minutes while getting the work done. How To Do It Perform all the exercises for 8 to 15 reps in a circuit fashion with minimal rest (or as needed) between different exercises. Once the circuit is done, rest for 2-3 minutes and repeat the circuit as mentioned below. Exercise 1: Lat Pulldown © Thinknstock Sets: 3 Reps: 8 to 15 Exercise 2: Incline Dumbbell/Machine Chest Press © Pixabay Sets: 3 Reps: 8 to 15 Exercise 3: Leg Press © YouTube Sets: 3 Reps: 8 to 15 Exercise 4: Dumbbell Romanian Deadlifts © YouTube Sets: 3 Reps: 8 to 15 Exercise 5: Bench Press © YouTube Sets: 3 Reps: 8 to 15 Exercise 6: Seated Rows © YouTube Sets: 3 Reps: 8 to 15 Exercise 7: Triceps pushdowns © YouTube Sets: 3 Reps: 8 to 15 Exercise 8: Bicep Curls © Pinterest Sets: 3 Reps: 8 to 15 This circuit repeated three times would not take more than 45 minutes inside the gym. Take a day or two rest between the sessions. That way, you will have to just be inside the gym for 90 to 135 minutes per week. The benefits of this workout: 1. Time-saving, obviously. 2. Good for fat loss, when coupled with a caloric deficit. 3. Can be used during a muscle building phase too. 4. Trains all your major muscles. 5. You do not have to wait for your turn at the gym for long, especially during the busy hours. It is also beneficial to be adequately warmed up before you begin your circuits. A 5-minute cardio walk at a semi-fast speed along with a bit of dynamic stretching at the beginning would definitely help. Also note, having a day or two rest between sessions can be optimal as you will be adequately rested to perform your best during a session. So now a busy schedule will not be an obstacle for you to get into shape. 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.
  15. We all have grown up being on team 'The Rock' while watching WWE. His glorious entry music and singing along to his 'If you smell what The Rock is cooking' like his personal choir, is a piece of memory that most of his fans cherish to date. Seems like we will continue smelling what The Rock is cooking, since his daughter Simone Johnson is all set to start her journey in the WWE. As per reports, in a recent interview, Dwayne confirmed that Simone was training in Florida and is absolutely interested in continuing his legacy. View this post on Instagram “you have your dad's smile.” â¤ï¸ happy birthday to a man who's called so many things, but who i'm lucky enough to call dad. A post shared by Simonee (@Simoneegjohnson) on May 2, 2018 at 4:02pm PDT “Simone is working so hard, and her work has already started. She wants to be a WWE wrestler. I love that idea and I think …We had this big conversation. She came with me to Hong Kong and Beijing and I said, 'Honey, whatever your passion is, I support that,” Dwayne said. View this post on Instagram what an incredible night. the word blessed wouldn't even be able to begin to describe this feeling. congratulations to all of the winners, nominees, & everyone who was apart of tonight. thank you to everyone who made this experience unforgettable. || @goldenglobes #Globes75 #GoldenGlobesAmbassador A post shared by Simonee (@Simoneegjohnson) on Jan 7, 2018 at 9:27pm PST It will be super exciting and interesting to see the legend's daughter carry forward his legacy and leave her own mark in the world of WWE. Dwayne is currently basking in the glory of the success of his movie 'Skyscraper'.
  16. The 2018 FIFA World Cup is over, but I am sure most of us are still reeling from the shock that this football tournament left us with. In the beginning, the battles of the fans were clear and our biases were more or less figured out - Ronaldo vs Messi. But, after the unexpected exit of Portugal and Argentina in the round of 16, all our hopes and cheers got divided between the remaining teams. © Instagram Post the World Cup exit, Cristiano Ronaldo moved to Juventus and Lionel Messi is currently busy spending some quality time practicing football with Hulk, his giant Dogue de Bordeaux. People say a dog is a man's best friend, but if you have one of the greatest footballers in the world by your side, chances are that the dog will be better in the sport than most of us. And this 30-second video, right here, is proof of the same. © Insatgram While you feel proud and enroll yourself for the post of President of the 'Dogs' BFF' society when your dog fetches the ball; Messi isn't your regular dog owner, so clearly, Hulk has to go through this kind of training. ð¦â½ï¸ A post shared by AntoRoccuzzo88 (@antoroccuzzo88) on Jul 30, 2018 at 4:29am PDT In fact, Hulk even found a fan in one of Messi's kids (Mateo and Thiago). While one was heard saying, "He (Hulk) is very good at playing football"; the other one said, "Yeah, but dad is better." This video was shared by Messi's wife, Antonella Roccuzzo, on her Instagram.
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