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  1. You may have seen this guy at your gym. The one who has an impressive upper body and a laughable lower body. Their legs are non-existent compared to the massive upper body. The reason, well, you know it. No leg days at all. They only keep training their upper body and keep beefing it up. Truth be told, that is not impressive. They are usually referred to as having chicken legs. Are you also someone who has avoided training legs and now has chicken legs? Well, it is not late yet. Start incorporating leg workouts and beef up your legs as well. Why should you be doing that anyway in the first place? - Better physique symmetry - More functionality - Reduced risk of injury - Look fu*king awesome! I am pretty sure the last reason should be enough to convince you. Leg development has always been a part of the physique and bodybuilding sport and your entire body is supported by your legs. © Getty Images It is like the foundation of your house. Would it not make sense to have a strong foundation? Now let's understand the leg muscles. Your legs are made up of mainly 4 muscle groups. They are: 1. Quadriceps 2. Hamstrings 3. Glutes 4. Calves There is another set of lifters who ignore training their hamstrings and glutes, as the classic bodybuilding documentaries did not cover it. Well, do not be that guy. Give equal commitment and dedication to all of these muscle groups if you really want to maximize your leg development and have awesome looking wheels. For maximal development, another thing that I recommend to my clients is to hit a leg workout at least twice a week. The same goes for any other body part. © Getty Images If you are a natural lifter and want to maximize muscle development, ensure that you are training each body part at least twice a week. Here is a sample hypertrophy workout you can start doing for your legs right from the next session: 1. Hip Thrusts - 3 sets of 8 to 12 reps 2. Back Squat or Leg Press - 3 sets of 8 to 12 reps 3. Lying Hamstring Curls - 3 sets of 12 to 15 reps 4. Walking Lunges - 3 sets of 12 to 15 reps 5. Calf raises - 3 sets of 12 to 15 reps Along with this, you can end your session with a farmers walk if you are feeling confident. It will not only work your legs, but it will also engage your core and help you develop arm strength as well. So start working out your legs and do not be the bro that has chicken legs! 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.
  2. There's always an urge to follow a grooming routine when you have a day off or while relaxing. We get it! But when it comes to giving your skin a chance to glow post workout, you generally tend to skip it, assuming the routine will take longer. Our guide will help you elevate your post workout regimen so you don't perspire during your boardroom meetings. Get ready to be the savvy gym-goer, right away! 1. Wash Your Face With A Mild Cleanser © Getty Images A meticulous workout session may make you proud, but for your skin, that's not the case. Sweating is a way to detox but when it mixes with the dead cells, your pores could get clogged. Don't be the guy who doesn't care and use a gentle face wash to steer clear of the oily skin and blackheads. 2. A Quick Body Cleanse © Getty Images That worked up sweat now needs a heavy duty shower gel. Use a vitamin packed body wash to hydrate and refresh your body. Invest in a good foaming option that helps you get rid of the stink and lets you stride with a good whiff. 3. Wash Your Hair © Getty Images Using a shampoo post workout sesh is vital, but in case it means you have to lather your hair again within 24 hours, we suggest you go for a dry shampoo. Shampooing often can take away the natural oils. A dry shampoo is a quick fix to steer clear of the odour and grime. 4. Don't Overdo Your Hair © Getty Images As tempting as a hair gel can look, applying too much can mess up your hairstyle. Take a pea sized amount and work it on your hair for a natural look. 5. Do Not Shave © Getty Images It is advised to not let the blades come in contact with your skin post workout sesh as it's quite sensitive at this time. If you have a date night or a meeting, remember to shave a day before. Lack of time means cuts and bruises and we don't want that. 6. Moisturise Your Skin © Getty Images We all need a skin nourishing cream to tackle dryness. And not just your face, but all the drying regions like elbows, knees, heels - need hydration. A quick massage with a lotion will leave you with a lasting fragrance, plus relaxation. 7. Slather Some Sunscreen © Getty Images Basking in the sun has become a part of your life, but not shielding your skin will damage it. Head out applying an SPF 30 sunscreen and use it as a part of your daily routine. 8. Look Good, Smell Fresh © Getty Images Finally, the last step to not reek of disgusting odour is by using a fresh cologne, sprayed on the pulse points. Remember, less is more!
  3. It's true, hard workouts equal hard results and it takes lots of effort to get a great body. Your entire hard work means nothing if you can't recover from your killer sessions. © Getty Images The faster you can recover, the more intensity you can keep up in your sessions. If you are looking to speed up your recovery so you can get bigger and stronger, then follow these 5 guidelines: 1) Embrace Your Post Workout Meal: You need food to be energized. Many of you are hungry and are low in energy after a workout. You get energy from food and beverages. Ergo, you need to eat some carbs and protein post-exercise. How much? That's subjective. A good range would be 40-80g of carbs and 30-40g of protein. 2) Short Naps: In addition to a good night's sleep (if your schedule will allow it) get in at least one 15 to 20-minute nap during the day. These little short naps help to aid in recovery. Small naps are good for your heart, blood pressure, stress levels and even weight management. When you sleep your body recovers. 3) Hydration And Caffeine: Drinking adequate amounts of water will help you to flush out toxins from your muscles. your body needs water to function; a small two per cent dehydration will result in a 10 per cent reduction in strength. © Getty Images Proper hydration also helps to keep our joints lubricated. Drinking water will lead to improved gym performance and fuller muscles. Caffeine has shown to suppress fatigue and might help you to boost you after your workout. Have a cup of coffee pre-workout if you like it. 4) Active Rest Recovery Is Your Friend: Rest days give your muscles a hard-earned break from yourself beating at the gym. If you feel up to it, some light movement like grocery or clothes shopping, an easy bike ride, watching a movie, or even doing mobility drills could help in recovery-promoting effects as well. These strategies come under active recovery. Light cardio after a heavy strength training session will help relieve soreness by stimulating blood flow and improving circulation to the muscles. If you experience muscular tightness, then foam rolling can be an excellent way to fight this for flexibility but don't expect any wonder to happen via foam rolling, a new meta-analysis on foam rolling says its a complete waste of time just helps in some flexibility. 5) Reduce Overall Stress: Acute stress-which comes from training is a good thing. Chronic stress from other sources like work, relationship, inadequate sleep, etc can significantly affect how you feel on a day-to-day basis as well as how quickly you recover. Too much stress can drastically delay your recovery time between workouts. When hard workouts are tossed into the volatile combination of high chronic stress and an already tired body, you are asking your body to finally break down in the form of dull results or, worse. © Getty Images Any form of stress in your life is going to take a toll on your overall well-being and your body's capacity to take on anything further. Take steps to reduce your stress level to ensure you can jump back faster. Do something you really enjoy, make yourself happy, and surround yourself with people who love you and support you. Recovery is a crucial part of any fitness-related goal. No recovery = no results! 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.
  4. There are three types of 'gym bros': 1. Who never work on their legs 2. Who workout their legs but have questionable form. 3. Who just squat and call those who use the smith machine 'idiots'. First things first, the legs are very important if your goal is strength and looking good. Legs essentially carry your body weight and are very functional. It is as important to work on them as your biceps. Now, many bros think the smith machine is a waste of time because it removes the need for muscles that stabilize the body. Well, that's not true. The Smith machine can easily cover your entire lower body i.e. quads, hamstrings, glutes and calves. If you do not work on your legs and do not enjoy free weight exercises, do this workout pattern for a minimum of 12 weeks. It will increase your lower body strength if you be consistent. 1) Smith Machine Close Stance Squats You often don't perform a full range of motion when doing the traditional back squats, so this a great tool for you to do deep squats with proper complete reps. Set your feet inwards to your shoulder level and squat. 2) Smith Machine Romanian Deadlift Simply do this exercise, hip hinge and stretch your hamstrings. One of the ideal movements to grow your hamstring strength. Start with a light to moderate weight. 3) Smith Machine Hip Thrusts A strong butt can help you to squat more weights and can you give you an aesthetic look if your goal is to improve your body composition. In scientific studies, the hip thrusts have been shown the ideal exercise to grow your glute strength and force, when compared squats. Here is a tip: Don't arch your back when thrusting, keep your back neutral and don't hyperextend. 4) Smith Machine Standing Calf Raise The smith machine can be a helpful tool for your calves as it is easy to apply progressive overload here which over time can grow your calves. Here is a sample workout plan: Smith Machine Squats - 3 sets of 6-8 reps Smith Machine Romanian Deadlifts - 3 sets of 8-12 reps Smith Machine Hip Thrusts- 3 sets of 8-12 reps Smith Machine Calf Raises- 3 sets of 12-15+ reps I am pretty sure you will enjoy this workout and do it every time you have a lower body session. 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
  5. If you have a beer belly bulge that you're not very proud of, then you've come to the right place. The annoying commute of everyday life might leave you with no time to work out and take care of yourself. This means you might end up with racoon eyes and a particular bulge that you're not very proud of. While long term solutions might range from taking care of yourself, your skin and adopting a healthy work out sesh, the short term solution is simple, which is to dress in a way that completely hides the bulge. Here's how you can do that. 1. The Posture Matters © livestrong Firstly, before we start telling you what to wear and what to avoid, you need to get your body posture right because that greatly impacts the visibility of your bulges. So nix crouching and slouching like a couch potato and start sitting up straight and standing upright. 2. Nix Tight Fitted Clothes © manhoodtv If you've gained weight recently, it possibly also means you've outgrown your current size that you wear in clothes which means you should nix wearing tight fitted clothing. It's time to get your sizes right and wear the right size that helps hide the belly. So avoid wearing those tight tees that highlight your belly or tees and that lift from the back when you sit or bend and display your handles. It's really that simple. 3. Nix Extremely Loose-Fitted Clothes Also © Getty images At the same time, you don't want to wear extremely loose fitted clothes also. These can be counterproductive in the sense that they exaggerate body fat instead of hiding it. It's very important to get measured and stick to your size. 4. Stop Believing In Myths About Belly Fat © Getty images You can pull off anything as long as it suits your body. It's a myth that light colours won't suit you. If you get the right size of these colours and combine it with a fitted counterpart, they will definitely work. For example, a light blue shirt would work for you if you pair fitted trousers with it. However, if either of the sizes is off, the pair can be counterproductive. 5. Always Choose Mid-Rise © Getty images When buying trousers, choose mid-rise that fits well around your navel. This will attempt to conceal your belly fat by pressing it in. 6. Layering Helps © Getty images You must've heard this one before but layering is a really good technique to conceal belly fat. So, a shirt over a t-shirt or a scarf in the Summer work great. In the Winter, choose shrugs, jackets, long coats that streamline your figure and conceal the fat.
  6. You must have seen bodybuilders spending hours in the gym and you might think, “I do not have the time to be in the gym 4 hours a day. Does this mean I cannot gain muscle?” The short answer is NO. You can still very much gain muscle. Spending 3-4 hours in the gym is not realistic for people with regular 9-5 jobs. Here are 3 training methods which can help you gain more muscle in less time. 1. Supersets Supersets are done with pairing opposite muscles back-to-back without resting between two muscle groups. Let's say you have an arm day, so when you train your bicep muscle, the opposite muscle triceps are resting. Perform any variation of biceps for one set and then go perform a variation of triceps without giving rest. This enables you to perform quality volume in less time. Supersets can be done on compound movements but it would be ideal if one compound lift is combined with a single joint movement. Example - Superset between bench press and cable rows. © MensXP 2. Drop Sets A simple technique where you perform a set of any exercise single joint exercise variation to failure or just short to failure. Then drop some weight and continue for more reps with reduced poundage and no rest between sets. Eg - Barbell curls: Set 1- 20kg for 10 reps, drop the weight 10-15% do another 10 reps, drop the weight 10-15% and do another 10 reps till your planned sets are done. Drop sets should be done on single joint movements and not on compound movements as it's not safe due to its method protocol © MensXP 3. Rest-Pause Sets These are modern intensity techniques in which you can increase your muscle activation and training volume in a short amount of time. Plus, you get a magnificent pump. Rest-pause sets are performed by completing a normal set of exercise to concentric failure. This is when you physically cannot do another rep with decent technique. Then you rest for 15 seconds and do another set to failure with the same weight. Then you rest 15 seconds and repeat the process as many times as you desire. Rest-pause training activates all the muscle fibres in the first set, so every rep thereafter is maximally effective. Rest-pause training should be done on single joint movements like side raises, bicep curls, etc So, the next time you think you need to spend 4 hours a day in the gym or think your workout is not going to help you, give these techniques a spin and finish an effective workout in a shorter amount of time. 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.
  7. Who doesn't like showing off their arms at parties? But what do you do when you're in a rush and are short on time? How do you get those pumped up biceps? Well, worry not. We've got your back. Here's a short time-saving workout that will get you an insane bicep pump: Firstly, your workout form should be on point, or else you would be just swinging your arms and won't be getting the potential results. Also, the tempo has to be very controlled. Keep the eccentric phase slower than concentric. © Thinkstock The Workout Rep Range for Working Sets: 12, 8, 6 Number of Working Sets: 3 Number of Warm Up Sets: 2 Rep Range for Warm Up Sets: 12 (Pick lighter weight compared to the working set of 12 rep max) Rest Period: 45 seconds-1 Minute The Split A. Target Muscles: Triceps A1: Close Grip Bench Press Pro Tip: Keep the grip shoulder width apart and slightly bend your forearms towards the chest when you bring the bar down. Give a one-second pause and then push it up while focusing on your triceps. A2: Lying Triceps Pulley Extention Pro Tip: Grip the pulley rod firmly at shoulder width apart. Bring it down slow and push it up without a jerk. Go for 2 drop sets after the completion of your last working set. A3: Reverse Grip Triceps Pulley Push Down Pro Tip: Give a one-second pause every time you push it down. © Picabay B. Target Muscles: Biceps B1: Biceps Barbell Curls Pro Tip: Do 2 warm-up sets here and during the working set, give a one-second pause at every concentric movement. Feel the contraction every time you curl. B2: Incline Dumbbell Curls Pro Tip: Set the bench at a 45-degree angle and when you take the starting position, make sure your head is resting back at the bench. Arms should be hanging down straight and do not take your elbows forward while you curl it up. B3: Hammer Dumbbell Curl Pro Tip: During the eccentric phase, let your arms get fully straight and while you curl it up, keep your elbows stable. Go for at least 3 drop sets here in your last working set. C. Target Muscle: Forearms C1: Farmer's Walk using dumbbells (3 rounds) Pro Tip: Grip the dumbbells from the centre. Increase the weight with every round and prefer picking a challenging weight. Do wear a belt for better core support in the heaviest set. Give this simple yet effective workout a shot, and let me know your feedback on my Instagram @rachitdua. Rachit Dua is an advanced K11 certified fitness coach for general and special population (people with medical issues, old age people, pregnant women, and children) and a certified sports nutritionist. You can get in touch with him facebook and Instagram.
  8. During college life, we are stuck with multiple assignments, presentations, and the most troublesome of them all—the semester exams. In addition, we also have spring rolls screaming our name in the canteen and the biryani waiting for us outside the campus. But what about trying to stick to a fitness routine and never being able to adhere it? I think this one is pretty common amongst us and except the firm-headed and the determined ones, lot of us struggle to feasibly maintain our fitness goals. Trying all gimmicks to gain an inch or two on the arms to doing multiple sets of crunches to get those chiseled abs, we know these people… don't we? How about cutting through all the gimmicks, hopping from one program to another and following a program based on solid logic and evidence which gives you measurable results by just performing it 4 days a week? You just need to train 4 times a week and not more than 90 minutes to improve your physical fitness and enhance your physique. Yes, that is what I'm promising you with my 4 days a week intense workout program below which you can follow easily. I just want you to keep one promise, follow the below program exactly for the next 12 weeks and I will make sure that you make measurable progress. Let's cut through everything now? **SS- SUPERSET *AMRAP- AS MANY REPS AS POSSIBLE 1. Use RPE chart for intensity 2. Use proper form and technique for all repetitions 3. Only go to failure for isolation exercises 4. Follow a slight caloric deficit diet or slight caloric surplus diet depending upon your fitness goals Day one focuses on accumulating volume, day two acts as a moderate to low intensity workout preparing you for the heavy session on Friday and the last day i.e. Saturday (day 4) acts as a means to get in more volume on accessory lifts which you might have missed during the week. Feel free to change the last day according to your weak points but only do so if you have the knowledge on the same. This program would be suited best for beginners to early intermediates. Let me know in the comments below what do you think about the program and what are you currently following especially during the busy schedule of college. PS: Don't forget to send me those transformation pictures Yash Sharma is a former national level Football player, now a Strength Coach, Nutritionist and Natural Bodybuilder. He also runs a YouTube Channel Yash Sharma Fitness via which he aims to educate all the fitness enthusiasts to maximize their gains by methods that are backed by science and applicable easily. Connect with him on YouTube, YashSharmaFitness@gmail.com, Facebook and Instagram.
  9. Thor, the Son of Odin and a Norse God according to mythology, has got to be one of the top three Avengers for me and Chris Hemsworth brilliantly plays his character in all the Marvel movies. Hemsworth is generally a very fit guy but to play Thor, he took his physique to the next level. The thing that stood out the most were his guns. They looked God-like, especially when he held the Mjolnir, his hammer. Do you want to build God-like arms just like Thor? Start doing these things: 1. Do Unconventional Exercises Like The Rows, Pull-Ups & Farmers Carry © Marvel Your biceps are engaged and activated when you do upper body pull movements. Make rows, pull-ups, chin-ups, etc. a staple of your upper body work. Along with that, add some unconventional exercises as farmers carry, medicine ball throws, etc. You can see Chris Hemsworth doing it in this video: 2. Use A Full Range Of Motion If you are struggling to grow your arms despite training them regularly, your gym partner is your ego. There is no other possible conclusion. Countless times I have seen people load plates on the barbell and not even complete one full rep on a set of 21s. Stop doing this bullcrap! Want to grow your arms? Use a full range of motion. You will lift a lighter load but that's okay. It will be effective. 3. Establish A Mind-Muscle Connection © YouTube Arnold talks a lot about the importance of this when discussing training. I do agree, partially. Mind-muscle connection is fundamentally feeling the muscle when lifting weights. You lift the weight in a controlled way. It is beneficial when you do isolation work like bis and tris. 4. Work On Both The Heads Of Your Biceps You have a short head and a long head in your biceps. If your goal is to build roundness and size, it is important to work them both. Exercises for the short head: 1. Spider curls 2. Preacher curls 3. Chin-ups Exercises for the long head: 1. Incline dumbbell curls 2. Cable curls with your shoulders pulled back 3. Drag curls Here is a sample back and biceps workout you can add to your routine: © YouTube Barbell Rows - 3 sets of 6 to 8 Chin-ups - 3 sets of 6 to 8 Seated Rows or Chest supported rows - 3 sets of 8 to 12 Lat pulldowns - 3 sets of 8 to 12 Preacher curls - 3 sets of 12 to 15 Cable curls with shoulders pulled back - 3 sets of 12 to 15 Hammer curls - 3 sets of 12 to 15 Incorporate this in your workout to build godly arms like Thor. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  10. Hugh Jackman may have left Wolverine behind but his fans are not ready to let go of the iconic character just yet. Even the slightest hint towards the return of Logan makes everyone go crazy and no one would mind the return of Wolverine, of course. Moreover, Ryan Reynolds is also not helping Hugh convince everyone that Wolverine is gone for real. Hugh posted a workout video and everyone thinks there's only one reason that he could be working out - Wolverine's return. It's not like he's an actor and has to stay in shape for his job, nope, he can only workout to play Wolverine. Gym Heckler. #dogpound #Bri #cameo pic.twitter.com/pLJuTW0H0M — Hugh Jackman (@RealHughJackman) January 7, 2019 Beast mode, obviously. #Beastmode ðª pic.twitter.com/igTjaYtaeC — WolverSteve (@WolverSteve) January 7, 2019 *Wolverine Bloggers will say that he's preparing for the cameo in Avengers 4 ðððð — MaicWithAMouth (@MaicolPezzi98) January 7, 2019 Will he? why are you training so hard like this ? wolverine will return? 𤠗 Maioli (@jvmaioli) January 7, 2019 More Wolverine gifs. pic.twitter.com/qYxQqW63dL — Philip Rodriguez (@pinoyakohahaha) January 7, 2019 Just one thing? When Huge Jackman begins uploading fitness pics/vids it usually only means one thing: pic.twitter.com/tQW9AeF3DG — Michael Taylor (@TheTaylor1982) January 7, 2019 Yep. Yes, The Wolverine part of you is saying, you can do it Hugh!ððªðªðªðª — Naeemaothman (@naeemaothman4) January 7, 2019 *insert Thor's gif saying 'Is he, though?'* Someone's getting in shape to be Wolverine again ðwelcome back Logan #Marvel — Kieran Ince (@MarvelINCE) January 7, 2019 It would. Are they going to find a way to get Wolvie in #DarkPhoenix? That'd make a lot more sense than Avengers. — X-MenFilms.com (@XMenFilms) January 7, 2019 Okay, so apparently he's back. Welcome back Logan ð — TheViewFromNowhere (@MarkASedgwick) January 7, 2019 You know why. Why you building up your guns again Hugh? ð¤ð¤ð¤ð¤ð¤ð¤ð¤ð¤ð¤ð¤ð¤ð¤ð¤#snikt — Mattytime (@Mattytimetweet) January 7, 2019 Yes, he's the one who will defeat Thanos. But this #cameo makes me curious ð¤ð¤Maybe Avengers Endgame rumors are real? pic.twitter.com/5dMskZK8FK — julia (@juliaxmrngstar) January 7, 2019
  11. If I look back, it was during my boarding school days when fitness first happened to me. Thanks to the ethos of the school, we were equally pressed to be physically fit as we were to be good at academics. From doing push-ups, pull-ups, sprints to yoga, I almost started learning everything about fitness right from my boarding school days. Days Of Being Skinny Though I loved being an outdoorsman, I was still pretty skinny. The craze of building a good physique started when I was in 10th standard, as I used to do pull-ups every day on an old iron bar running across our dormitory. This was followed by 50-100 push-ups. After doing this for months on end, I noticed an impressive difference in my biceps, chest and the back. I was hooked! Since the food served at the hostel kitchen massively lacked protein, I was still skinny and stuck at 45 kilos. The Bullying Motivated Me! Since I was a skinny little fellow, my classmates made it sure to take my case. I was called names, picked up and thrown around and pushed around throughout the day. On the face of it, I acted cool. Deep inside, this bullying added the fuel to my fire to getting jacked. Hostel Food Growing up in a hostel, food was a major issue. I needed more food to put on weight but never actually got enough. Luckily though, by the time I entered 12th standard, I had managed to put on 5 kilos of weight and graduated proudly out of school. Stepping Into A Real Gym I got admission in Bangalore for my higher studies and it was there where I first saw a real gym. The bodybuilders there astonished me and I was hooked onto the dream. I immediately took the membership and started working out the very next day. The Nutrition Confusion So, now I had access to machines, but what I didn't have was the knowledge about the right nutrition. I kept eating whatever I got and performed exercises with poor form. Back in the day, there was no YouTube or Facebook to look at and learn things, so I did what I could pick up from the bigger guys in the gym. Despite going to the gym everyday, I saw no legitimate results. The bigger guys suggested me to get on steroids and tutored me to believe that only steroids can get me bigger. Luckily, I didn't go ahead as I was aware of the adverse effects of anabolics. Then I joined a group on FB that promoted the keto diet like a religion. I gave the diet a try and was left in a miserable condition. I lost fat and along with that whatever little lean muscle I had. Soon after, I stopped doing that and also stopped following the group. Reading The Right Things I then joined a really credible FB group and started reading nutrition research papers, instead of following 'bro-science' experts. Whatever good info I came about, I applied that in my training and nutrition. The rest is rock and roll history. Slowly and steadily, I got into fitness professionally. After realizing that natural bodybuilding is a joke because of untested competitions, my interest shifted towards Powerlifting, which was a turning point in my life. Since then, I have competed in 2 powerlifting meets. Presently, I am also doing a training course by GetSetGo Fitness to take my career further ahead in the fitness industry.
  12. Many a times when I go to the gym and see personal trainers making their clients do something new, it makes me question their certifications along with their common sense! You go to the gym to augment your strength, your physique and your fitness. But some trainers make you do questionable stuff to show that training with them is 'different.' However, is different always better? You can decide that for yourself. Here are the 10 of the dumbest (and in some cases, outright dangerous) workout videos I have seen in 2018 so far: 1. Ego Pressing On The Leg Press I have seen this multiple times at the gym. Trainers add plates to the leg press to satisfy egos. In no way does partial leg pressing help their clients. Here is how it can be outright dangerous: 2. Curling In The Squat Rack It is a golden rule of lifting. DO NOT CURL IN THE SQUAT RACK. Especially if you are blocking someone from squatting doing it! And if you do, at least curl with a full range of motion. Unlike this: It is one of the reasons people cannot grow their biceps. 3. Deadlifting With Poor Technique If you do not plan to compete in powerlifting, you can skip doing deadlifts. Yes, you read that right. There is no mandate of doing deadlifts. It is an exercise where one can easily go wrong and hurt themselves due to poor technique: 4. Functional Stupidity How do you do this? Pick a compound exercise and insert a piece of functional equipment into it. Like jumping, running, etc. into it. Make it unsafe as possible. As more the safety issue, better the exercise. Just like this: 5. Using The Smith Machine To Satisfy The Ego The Smith machine can be a great tool and can also help you work during injuries as a prehab or a rehab tool. But many people just use it to satisfy their egos: 6. Quarter Squats This is a favourite for many people. They load up the weight of more than twice of what they can do on the squat and do quarter squats. This must be a common sight at your gym as well: 7. CrossFit I have written a piece on why CrossFit does not make sense as a form of workout. It leads to people doing such questionable things at the gym: View this post on Instagram ð via @jeff_fitness - - ðµð¾ð»ð»ð¾ð @GymFuckery @GymFuckeryTV @GenerationIronOfficial @Squat_Wolf - - ð¥ @gymfuckerytv - - - Send us your gym fails, comedy and memes (dm or email us) or use #gymfuckery to be featured. A post shared by gymfuckery™ (@gymfuckery) on Dec 7, 2018 at 9:28pm PST Oh, and funnily enough, the CrossFit games in 2018 had people slipping when squatting 450+ lbs because the platforms were wet and they could not care more to make them dry. 8. Fake Plates Using plates that look like 20 kilos but are actually 5 kilos. Yes, that is a trend now to be popular on Instagram: 9. Fake Dumbbells Fake weights have now become a thing with dumbbells too: View this post on Instagram Lightweight baby ð³ð - - - - ð¥ credit @zoekfit - - Send us your gym fails, comedy and memes (dm or email us) or use #gymfuckery to be featured. A post shared by gymfuckery™ (@gymfuckery) on Oct 12, 2018 at 7:07am PDT 10. Shadowboxing Anywhere If you want to do boxing, join a boxing gym, and not do something like this: View this post on Instagram Tag a mate who would lose this fight ð¤ via @ultimatecombat A post shared by gymfuckery™ (@gymfuckery) on Sep 11, 2018 at 10:28am PDT 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.
  13. 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.
  14. If you are amongst those who like to work only on their show-off muscles (biceps, chest or abs), then you may move on to some other article, but if you are looking to build a V-taper sturdy back in 2019, then I suggest you read this complete article. I know it happens during your initial years of training, when you don't really work on your back as you don't really see your back in the mirror after every set. However, when you have spent a couple of years in your training, you realize the importance of that V-taper thick back. In this article, I am going to tell you 5 exercises that you should be doing in 2019 to build that V-taper and thick back: 1. Barbell Deadlift © YouTube The king of all the back exercises is the deadlift. It's not just an exercise for your back muscles but it actually works on your complete posterior chain. However, I would suggest that the deadlift shouldn't be just about the numbers game where you flaunt your latest deadlift numbers. Building good hypertrophy in your back muscles has more to do with thr correct technique and range of motion than just flaunting your deadlift numbers. Thus, focus more on the mind and muscle connection than just adding plates to the barbell. 2. Pull-Ups © Thinkstock You may say that I am being biased here, but trust me, no other exercise except Pull-ups offers you the same level of upper lat muscle activation. You may find it difficult to perform it if you are a beginner, so I would suggest that you take the help of a spotter or use the assisted pull-up machine if your gym has one. Also, performing Pull-ups early in your workout is always the best, as you might not be able to do them with the same intensity during the latter part of your workout. Not to mention that form is important here too and the scapula should be retracted before initiating a pull-up. 3. T-Bar Rows © YouTube If there's one exercise that has served a staple in back workouts from Arnold's era, it's the T-Bar Rows. T-Bars are your best bet if your back muscles are weak from the middle. A neutral grip T-Bar engages your rhomboids, teres and trap muscles at the same time, helping you to build that cobra shape thick back muscles. The best part about this exercise is that even if you do not have an exclusive T-Bar Station in your gym, you can still perform this exercise with a barbell and free weights. 4. Single Arm Dumbbell Rowing © Bodybuilding Wizard Single arm dumbbell rowing is an ideal way to include a few unilateral movements in your back workouts. It also allows you to lift heavier weights and perform an optimum range of motion. Try to maintain a neutral spine position if you want to hit your overall back muscles and not just the upper lats. Generally, people often complain about having a weak lower back, well, a majority of them fail to maintain a neutral spine and thus work only on their upper lats. 5. Close Grip Pull Down © YouTube The Lat-Pull Down is an exercise that people always perform in their back workout. I am sure you would also be doing it from the first day of your visit to the gym. Thus, instead of Lat-pull downs, I've included a variation in this workout. This one is called Close-Grip Pull down where you will perform the same movement but with another grip. Use the close grip handlebar to perform this movement. It will give you the same level of lat-activation, if not less, and will also offer you a change of exercise. 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.
  15. Ever since making his international debut in 2016, Yuzvendra Chahal has become a vital cog in the Indian cricket team's spin bowling department. From breaking partnerships to providing crucial breakthroughs, the leg-spinner, with his ever-increasing variations, continues to aid his side in crunch situations. Bowling in tandem with Kuldeep Yadav, Chahal also forms a formidable partnership in spin bowling for Team India. But, in the Virat Kohli era of Indian cricket, successfully carrying out predefined roles aren't just enough. For a man who emphasises on fitness, Kohli demands its players to be agile and fit to perform in other departments of the game. Thus, we have seen the new-age Indian cricketers spending quality time in the gym to raise their fitness levels. View this post on Instagram Trying to UP the game down under #stayahead #IndvsAus A post shared by Yuzvendra Chahal (@yuzi_chahal23) on Nov 20, 2018 at 3:46am PST Chahal was probably doing the same when he shared a brief video of himself on the social media. Taking to Instagram, the Indian spinner uploaded his workout video where he was seen sweating it out in the gym as part of India's fitness session ahead of the first T20I against Australia. "Trying to UP the game down under #stayahead #indvsaus," he wrote on Instagram. While the 28-year-old failed to make the cut for India's playing XI at the Gabba, he thronged the social media for all the wrong reasons - courtesy Chris Gayle. Responding to Chahal's post, the Jamaican marauder took a dig at his former Royal Challengers Bangalore (RCB) teammate by writing: "Lord help me". On the other hand, while Chahal was sitting out, his compatriot Kuldeep took two wickets at the expense of 24 runs in the first T20I against Australia. However, India's decision to play Krunal Pandya backfired big time as the allrounder gave away 55 runs in a mere four overs, conceding six sixes as Australia romped to a competitive total of 158/4 in the rain-hit clash which was eventually reduced to 17 overs.
  16. Winter season is just about to set in. Come November and we'll start feeling the chills. With dipping temperatures, down goes your general mobility and flexibility. This reduced mobility and flexibility, if not taken proper care of, can lead to muscular cramps. Thus, it is important that you spend some time getting warmed up before a workout session. Why Warming Up Is More Important In Winters © Pixabay Cold weather makes the muscles sluggish and unprepared for workouts. This leads to two major implications. 1) Cold And Tight Muscles Are More Prone To Injuries Than Warmed Up Muscles. Since cold muscles have limited mobility, muscles tend to strain and pull under stress. Try stretching an ice cold rubber band. It will break, of course. However, when the same rubber band is stretched at room temperature, it will stretch easily. Our muscles behave in quite the same pattern. 2) Cold Muscles Don't Operate At Maximum Range Of Motion. Since they are less ready for action, they don't access their full potential strength. With a proper warm-up, you actually increase the temperature of your muscles. This increase in muscle temperature loosens the muscle tissues and makes it more elastic. Hence, preventing injury. How To Warm-Up Before Your Workout The debate of static versus dynamic stretching before a workout is a hot topic, with recent studies pointing out some mixed results. Now static stretching before a workout is not that bad as earlier thought to be; however, there aren't any benefits of doing static stretching before a workout either. Thus, dynamic stretching before a workout session should be a staple of your workout regime throughout the winter season. Now before you start asking about the common dynamic stretches before a workout, it is important to know that even dynamic stretching should be performed after some form of aerobic movement. A light jog or a couple of minutes on the spin bike should serve the purpose here. Now let's see a few common dynamic stretches that you can perform before your workout. © Pixabay Use Foam Rollers Foam rollers are also an effective way to get your body prepared for a workout session. Foam rolling your muscles before a workout will take care of the chronic fatigue, tension and overuse of muscles. It may also help in getting rid of the adhesions tendons and ligaments. Vinayasa Flow or Hindu Pushup stance This is also a yoga pose and it's a great dynamic warm-up exercise to prepare your upper body for the workout. It will also open up your whole back muscles to prepare them for weight training. If you do not know how to do a vinayasa flow, you can also perform Hindu pushups, as they will also serve the purpose. Inchworm Exercise They are a slight progression from the Vinayasa Pose. If your job involves prolonged sitting, then you must do this exercise to open up the entire backside of your body and to open up a lot of muscles that get stiff with prolonged sitting. It's actually a dynamic version of vinayasa flow yoga. Pigeon Pose I personally recommend this one for leg day. This is the ultimate 'glute-loosener'. If you've got tight hips, this is the exercise that will be uncomfortable and rewarding at the same time. However, since you will be performing it as a dynamic stretching, do not hold the pose. 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.
  17. Every bodybuilder you may see on bodybuilding websites, magazines, etc. advocates to spend hours and hours in the gym, 6 days per week, train one to two muscle groups every day to get muscular. A couple of things that you should understand before following them: 1. They are getting paid to advocate this and workout 6 days per week for 3 hours straight. 2. You cannot afford to do that. © YouTube You may be a college student or a working professional. You may have a job to go to on a regular basis or classes to attend. If you start going to the gym 6 days a week for 2 hours, it will negatively impact your job or college. Does this mean you cannot make gains? Absolutely NOT! To build muscle, you need: 1. To create a mechanical overload aka lift weights and get stronger. 2. Train your muscle groups 2 to 3x per week to build more muscle as a natural lifter. 3. Increase training volume with time. 4. Be consistent. Consistency trumps everything here. Essentially, you need a plan that promotes consistency and it fulfils the other factors. To do this with a busy schedule, you can start doing full body splits 3x per week. How Does A Full Body Split Work? A full body split is a workout where you train all the major muscle groups using compound exercises and throw in some accessory work. The compound exercises activate more muscle per unit time and give the added benefit of elevated muscle protein synthesis (MPS). © Pixabay A sample split would look like this: Day 1: Squat - 3 sets of 6 to 8 reps Romanian Deadlift - 3 sets of 8 to 10 reps Machine Chest Press - 3 sets of 8 to 10 reps Lat Pulldowns - 3 sets of 8 to 10 reps Farmers Walk - 3 sets of 50 meters Day 3: Bench Press - 3 sets of 6 to 8 reps Seated Rows - 3 sets of 8 to 10 reps Lunges - 3 sets of 8 to 10 reps Back Extensions - 3 sets of 8 to 10 reps Abs and Calves - 3 sets of 12 to 15 reps Day 5: Deadlifts - 3 sets of 6 to 8 reps Incline Press - 3 sets of 8 to 10 reps Lat Prayers - 3 sets of 8 to 10 reps Tricep pushdowns - 3 sets of 12 to 15 reps Bicep Curls - 3 sets of 12 to 15 reps Apart from the elevated muscle protein synthesis rates, the other benefits of a full body split are: 1. It saves time. 2. It helps you recover better. 3. It helps you build a good amount of muscle. 4. It increases the rate of fat loss by increasing energy expenditure. 5. It fits in your schedule. So, if you are short on time, have long working hours or have long study hours, stop listening to the competitive bodybuilder and program your training in a way that you can stick to and you make gains. 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.
  18. If you are a beginner or have recently joined the gym, you may have been given a cookie cutter training plan which would be one-day weights, one-day abs, and cardio, repeat. And there is a good chance that you have been sold a standard personal training plan along with this. You go to the gym and follow this plan religiously, following the cardio and abs workout. Doing 15 minutes of cardio on three different machines followed by hundreds of ab crunches. But, is this doing you any good? © Pixabay Here are a few reasons that why cardio and abs day are a waste of your time: 1) Too Much Cardio Can Be Detrimental For Your Recovery As you are dedicating a completely different day for cardio, you get the itch of going all out on the same. You go at it with full intensity and thus increase the risk of an injury as well as delayed recovery. The next day that you get into the gym, you are too sore or fatigued to do justice to your training session. Your performance will eventually go for a toss later which in turn can have a negative effect on your muscle and strength gains. 2) Defeats The Purpose Of Doing Cardio Cardio is good for your cardiovascular health and if you are someone who is interested in gaining muscle and looking lean and ripped, cardio is better used as a supplement to your training and not your entire training session alone. If you are interested in building an impressive physique, you should focus more on lifting weights and compliment it with 2-3 mini cardio sessions per week. You can do 2-3 LISS aka low-intensity steady state cardio sessions for 20 to 30 minutes each or 1-2 HIIT aka high-intensity interval training sessions for 10 to 20 minutes each. 3) You Are Already Working On Your Abdominals The main function of your abdominal muscles is to provide stabilization when lifting free weights. If your workout routine consists of compound exercises, you are engaging your core already. It only makes sense to double down on it and do some direct ab work at the end of the workout. Dedicating a separate day to it just does not make logistical sense. © YouTube 4) Your Trainer Is Escaping A Dedicated Session With You By Cheating You If your trainer charges you per session and includes the cardio and abs day as one of the sessions in your training, better change your trainer. He is simply looting you by charging for a session where you can independently do all the work without his assistance. A trainer's job is to ensure he teaches you more about exercise safety, form, technique, progression schemes and the likes. Not telling you that hop on three different machines for 15 minutes each and run like a bunny. 5) You Can Use These Days Instead To Break The Monotony Instead of dedicating a day to cardio and abs, you can rather pick up an activity or a sport or a hobby that gives you a break from the monotony of being in the gym six days in a week and it became all the more boring for you to stick to it. If you lose the inspiration, you may start skipping sessions and sooner or later fall off the fitness wagon altogether. 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 join his FREE Facebook Fitness group.
  19. CrossFit could be easily compared to the Kiki challenge. Many people are doing it as it is popular and getting injured pointlessly. CrossFit boxes (that is what they call a gym) are opening around every nook and corner of a street and people are running to buy memberships as bees sticking to honey. The question is: is CrossFit worth the hype? There definitely would be people who would come and wholeheartedly pledge their allegiance to the sport and protect it like a religion, but the question still needs to be addressed. © Pixabay Yes, there are a few positives like community support and pushing each other are commendable about this sport but do they do enough to overcome the negatives associated with them? The reason I am being so critically vocal of CrossFit is that there are so many negatives. 1. High Risk Of Injury The goal of any sport-specific training would be to avoid an injury as much as possible. An injury means non-improvement for an athlete. On the other hand, in CrossFit, injuries are considered to be proud of. Just last year, the CrossFit nationals in the USA had over 24 pec tears. Those are surgery level injuries and not the usual sprains or strains. Even high-level combat sports do not see these extents of injuries at the top level. 2. Stupid High Volumes Olympic and compound lifts are usually done with a very low volume as they are highly technique-driven. In the Olympics or Powerlifting meets, you'd see athletes attempt 1RMs. During the training of these lifts as well, they are not trained with very high volumes and with sufficient rest between sets. Talk about CrossFit, these exercises are programmed to do for sets of 30 or 40. Most of the time, without any consideration for form or technique as the WOD, needs to be timed after all. 3. Individualization Is Lost The group culture and class structure are amazing but the specificity or individualization part of exercise programming is lost like a kid in outer space. A kid in space. That does not exist, right? Well, exactly my point. Beginner, intermediate, advanced, previous injury, whatever category you are in, you have to do the WOD. One plan fits all. 4. Pain Is Celebrated The goal of any exercise routine is increased performance, strength, endurance, skill, etc; not pain or being hurt. In CrossFit, it is the other way round. Due to unplanned and hard workouts most of the times, the athletes or enthusiasts are often sore, tired, and exhausted. While they celebrate this fact, it simply is defeating the purpose of an exercise routine in the first place. © Pixabay 5. Puke Walls, Seriously? Most of these CrossFit boxes have a 'Puke Wall of Fame'. Ridiculous, right! You write your name and puke there after a tough workout. This happens almost to everyone initially. The classic no pain no gain or rather no puke no stupid here. A supposed 'sport' where pukes and pain are celebrated and injuries are worn as a badge of honor? No thank you! 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.
  20. If you happen to travel a lot to work every day, I feel you. I am also in the same league as yours. I spend almost 4 plus hours in traffic every day. It gets frustrating when you want to stick to a regular workout and dieting schedule. It seems that all the valuable time was spent stuck in the traffic. Well, it is what it is. The job puts the food on the table and you have to show up. No way around that. Now what you can do are these following things that I have devised over the past 3 years of struggling with travelling for long hours and still getting in the best shape of my life. 1) Always Cook In Advance. Always! Cook all your meals a night before. I do that and it works like a breeze. Wake up, freshen up, pack your meals and you are good to go. No cooking hassles in the morning. If not at night, do it whenever you find the time to do so. But do it a day in advance. This will save you time, energy and mental peace. 2) Leave Home And Work On Time Now this is one of the most crucial aspects. Give your best while you are at work but don't overstay unnecessarily. If the day's work strictly demands your presence, do it. If it doesn't, don't stick around and waste your time small talking to your colleagues. Pointless smoke and coffee breaks won't get you fit. Same applies for showing up at work on time. Try this and you will see an ocean of change in your daily life. © YouTube 3) Stick To Your Diet Like Glue. Office Snacking Can Quickly Add Up Calories Without You Even Realizing Dieting will make or break your health goals. It all boils down to how strictly you diet, even in tough circumstances. Office snacking, a couple of pizza slices, a can of coke, all this will only add up to extra calories. At work, temptations are many but you have got to stay strong. Stick to your daily caloric limit with bare minimum cheats. This will keep you on track and guilt away. 4) Sleep On Time, Almost Every Day I won't stress on how important sleep is, you already know that. Sleeping on time will save time in the morning, kill the feeling of sluggishness at work and make you very, very productive. © YouTube 5) Have A Workout Plan To Follow. Don't Waste Your Time At The Gym Probably the most overlooked thing. Walking around staring at the mirror, small talking with gym monkeys and walking on the treadmill isn't time invested, it's time wasted. Get yourself a training log with all your workouts listed down. Walk in with an aim and walk out satisfied.
  21. Most people have this complaint that their training schedule is too boring or too hard. In fact, one of the major reasons why people discontinue going to the gym is because they do not find their training schedule realistic or sustainable. More often than not, the fault lies with the trainers. They put everyone who walks through the gym door on the same generic one body part a day cookie cutter plan without taking into consideration a client's lifestyle, goals and preferences. © Thinkstock Images The first thing that should to be considered when you are charting out your training routine is your schedule and time frame. Everyone starts working out with a goal or a target in mind and your workout schedule be planned in such a way that it helps you achieve that goal. For example, if you are a competitive bodybuilder or a physique athlete and are planning to compete in 12 weeks, your plan should be realistic enough to help you achieve the physique that you would like to present on stage. Even if you go to the gym, just to look good in general or lose some fat and gain muscle, you should still plan ahead. A correctly set up optimum training plan which you can realistically follow in a consistent manner can greatly augment your results and vice versa. Although this may sound really simple and obvious but most people get it wrong. People look up the internet for a workout schedule and download a generic 8 or 12 week cookie cutter plan. However, this plan does not suit your needs, nor has it taken into account various factors like: 1. Health Markers 2. Fitness Goals 3. Training Preferences 4. Time Dedicated Towards Fitness 5. Training Age Now, let me get this very clear. The person you might idolize on IG is a full time fitness professional. You aren't. You have a family and a regular job. That means you can't stay shredded 365 days a year and can work out twice a day. You should be realistic about how much time will you be able to dedicated in the gym on a day to day or week to week basis. Remember that optimal is not necessarily the same thing as realistic. You need to begin with what you can do, before you choose what you ought to do. © Pixabay Always consider fitting your training schedule to what is practical and realistic in your life to begin with, before evaluating anything else. In the event that you think that a 5 day training schedule would be immaculate, you can realistically dedicate 4 days a week towards training - it is anything but a choice, let go of it! Try to focus on what you can do in the days you have available. It's essential to think about what we are realistically able to do in the long term as well. That which on paper looks the best but makes us fall off the wagon on a regular basis is going to produce a worse outcome than something slightly suboptimal that we can adhere to. Remember, consistency is what makes progress rather than perfection. 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.
  22. I have been meaning to put this down in words for a while but for some reason, I stopped. I thought it's just a couple of people and not a growing chunk of 'gym enthusiasts' who are getting into their workouts for fun. But that's exactly what's happening and here I am scribbling it up. Yup, that 'fun while working out' thing that people and trainers keep talking about is probably keeping you from getting into the best shape of your life. How? Let me chop it up for you. What 'Having Fun With Your Workouts' Mean And What It Has Really Become If you like exercising and tie your daily activities around your gym time, plan your meals and prioritize your sleep, you are 'actually' having fun. That's when you are actually motivated and treading the right path to see results. You hold on to a routine, see changes and dig deeper with a smile on your face. Entering the gym and cracking small talk with clueless people, doing stupid functional exercises and making stupider videos isn't what having fun with your workouts mean. Sorry, to burst your bubble, it doesn't! © Pixabay What Do You Really Get Into The Gym For? If you are a 9-5 deskie, how much time can you possibly dedicate to your workout sessions? Not over an hour and a half, or even less. In that time do you really want to get into a workout to have fun? If your answer is yes, then you are certainly not chasing results. You are probably in there to just change your monotonous routine. People who chase a good looking body don't have time to break into a chat or hug five different people at the gym. They get in to get the work done. Do You Have 'Some Fun At Work' When You Are Trying To Be The Best? Come on, let's not sugar coat things here. No matter how cool your work place is but every task demands a certain level of seriousness. That's how success is achieved. You want to lose weight, look better, build some muscle, get beach ready, right? Then why do want to waste your time having 'fun' and not be focused in the gym? © Pixabay I'm Not Asking You To Become An 'Asocial Or Anti-Fun' Person. I'm Just Asking You To Set Your Priorities Right With Workouts I can bet that half way into this article, a lot of joggers and aqua zumba regulars will start fretting. Not minding them, I'll still ask you to get serious about your gym time. That one hour, if utilized right, can have an impeccable impact on your social, professional and personal life. If you are giving your all while working out, you are having fun.
  23. I get to hear this so much as a coach, 'Sir I can't achieve my physique goals as I can't go to the gym'. People find millions of reasons to skip gym time. But today, I am going to tell you a solution for this. Here's a full body workout with just a pair of dumbbells. So even if you cannot take a gym membership, just buy a pair of dumbbells and start working towards your goals. Things To Keep In Mind Before Starting © YouTube 1) This workout is for anyone who is at least clear about the basic form of performing the exercises mentioned in the program. I will also be sharing few tips to perform these exercise, so make sure you follow and implement them before getting on to the actual circuit. 2) It is a circuit workout. You can easily workout your complete body in about 45 minutes after your warm-up. 3) Make sure that the rest period between two exercises is not more than 30 seconds. This will make your workout more intense and help you with better hypertrophy and getting leaner. 4) Make sure to get ample rest after this workout as the circuit will recruit muscles from all over the body. Either perform it on alternate days or make sure that you are resting your body enough between two consecutive workout sessions. Let's Start- The Full Body Dumbbell Workout Exercise 1 Walking lunges with dumbbells: Total Sets- 3 : Reps 10-12 Steps © Thinkstock Your starting position will be where you are standing with an upright torso and holding the dumbbells in your hands by the sides. Now place one foot forward while keeping the other foot at the same place. Make sure that forward foot makes a perpendicular angle to the ground. Exercise 2 Stiff leg Dumbbell Deadlifts: Total Sets- 3 : Reps 10-12 © YouTube Hold the dumbbells at your arm's length at the sides. Stand approximately shoulder width apart of at a lesser stance. Now keep your back straight and lower the dumbbells towards your feet, feeling a good stretch on your hamstrings. Once the dumbbells are lowered just below the knees, extend your hips and core till you come back to the starting position. Exercise 3 Bent Over Dumbbell Rowing: Total Sets- 3 : Reps 10-12 © YouTube Bend your knees slightly and bring your torso forward by bending from the waist line. Make sure that your back is straight and almost parallel to the floor. While keeping the torso stationary, lift the dumbbells towards your sides. Make sure that the dumbbells are closer to your body. Squeeze your back muscle and hold for a second before coming back to the starting position. Exercise 4 Dumbbell Shrugs : Total Sets- 3 : Reps 10-12 © Gym geek Stand with an erected posture with dumbbell on each side. Your palms with face your torso when you begin. Now lift the dumbbell while keeping your forearms slightly bent or straight. Elevate your shoulders while squeezing your traps. Use only your shoulders in this exercise not your forearms and biceps. Exercise 5 Overhead Dumbbell Press : Total Sets- 3 : Reps 10-12 © Coachmag Sit on a straight bench and hold the dumbbell in each hand placing them just above your shoulders. Now push them upwards to almost a compete lockout of your elbow, extending your triceps. After holding them for half a second, lower them slowly to the starting position. Exercise 6 Dumbbell Bench Press : Total Sets- 3 : Reps 10-12 © YouTube Lie down on a flat bench with dumbbells in your hands. Bring them towards the side of your chest creating an almost a 90 degree angle at your elbow. Now while maintaining total control of the weight, push the dumbbells away from your body using your pectorals and triceps. Begin coming down slowly after hold up for a second. Exercise 7 Single Arm dumbbell Extension: Total Sets- 3 : Reps 10-12 © Fitmeup Take a dumbbell and extend your arm over your head so that it's perpendicular to the floor just behind your head. Now slowly lower the dumbbell towards your traps while keeping the elbows fixed. After feeling a complete stretch in your triceps, bring back the dumbbell to its starting position. Exercise 8 Dumbbell Biceps curls : Total Sets- 3 : Reps 10-12 Hold the pair of dumbbells in your hands at arm's length. Your palms will be facing forward and elbows will be close to the torso. Now keeping the arms stationary, curl the dumbbells while contracting your biceps muscles. After holding for half a second at contracted position, bring them back to the original position. 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.
  24. 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.
  25. A lot has been said about 'what food to eat' post workout. With this piece, I am going to explain to you the science of post workout nutrition. Not just what to eat after your workout but why is it one of the most important meals of the day. If you really want to learn the science of nutrient timing, you're reading the right article. Why Is Post Workout Nutrition So Important? When you work out in the gym, lifting heavy weights and performing cardio, two things happen in your body. First, your body loses glycogen stores from muscles and second, it breaks down muscle tissue. The exact level of glycogen depletion varies with the intensity of your workout. However, it is sure that you will lose some level of glycogen from your muscles. Resistance training causes micro tears in your muscle tissue which is rebuilt by your body with the help of amino acids. Thus, it's quite evident that your body needs at least these two things from your post workout nutrition to start the recovery process--Glycogen and amino acids. With the immediate availability of glycogen, it will start to replenish the glycogen stores of your muscles and with the abundance of amino acid pool, it will rebuild the broken muscle tissues. © Youtube Carbs In Post Workout Meal As explained above, your body needs carbohydrates to replenish the glycogen stores in your muscles. Muscle stores glycogen so that it can be used as immediate source of fuel. When you weight train, the glycogen level gets depleted and you need insulin to replenish it as soon as you complete your workout. Therefore it becomes important that you consume some form of carbohydrate in your post workout meal. In fact, post workout meal is the only meal where you can consume high GI foods without worrying too much about the insulin spike. Your body needs some immediate supply of glucose as it is craving for glycogen. Therefore, even if the GI of the food is high, it is only going to be absorbed more rapidly. However, I would still suggest that if your target is fat loss and you are a little overweight, you should preferably consume low GI foods only. © Pixabay Protein In Post Workout Meal Another important macronutrient that should form a part of your post workout meal is the protein. No, I am not talking about whey protein supplements here. If you can use whey protein supplements, good enough. If you can't, you will still build muscles provided you consume enough natural protein. Consuming protein in your post workout meal will help your Body spike the amino acid pool in your blood stream so that your body can repair the muscle tissue and build new muscle tissue. I would like to mention here that you do not need to consume 40-50 gms of protein in a single go as suggested by a few bodybuilders. You need to understand that there is a huge difference in protein synthesis of a natural lifter and an enhanced bodybuilder who takes drugs to enhance his muscle protein synthesis. Their muscle protein synthesis is way high. Therefore, if you are an amateur then I would suggest that you start your protein intake with 10gm in post workout and slowly increase it to 25-30 gm as the intensity of your workout increases. Fat In Your Post Workout Meal Fat is the macronutrient that you should preferably avoid in your post workout meal because there is no requirement of fat as such at that time. If you do include fat in your post workout meal, it may reduce the absorption of the above two macronutrient. However, it will still provide the benefits to your body. Thus, a small portion of fat wouldn't make a big difference but preferably try to avoid fatty food in your post workout meal. 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.