Workout For Strength, Stability and Muscle Building.

Muscles , bodybuilding
There’s a lot of debate out there about which exercise build the most muscle.⠀

And while almost every exercise can and will build muscle to some extent. There are a few movements that should never be missing from ANYONES program.⠀

💥SQUAT💥⠀

This an essential for building hole body strength and stability and is I primary movement in day to day life.⠀

💥DEADLIFT💥⠀

A staple hip hinge movement. Great for build posterior strength.⠀

💥OVERHEAD PRESS💥⠀

Great for building overhead stability and strength you can’t neglect to not pick something up and push it over head. ⠀

💥ROW💥⠀

We can’t forget to pull something towards you. While day to say life always has us moving forward we neglect to pull things towards us. ⠀

Picking any sort of row movement will fix your poster, keep your shoulders healthy, and build an overall strong physique.⠀

All these move will find in day to day life whenever your picking up something or possibly putting something in a cabinet. You’ll be doing one of these staple movements regardless.⠀

All these movements have amazing variations to them. unilateral, barbell, dumbbell, kettle bell, all these can be great variations to these simply movement patterns.⠀

So never be afraid to pick up some weight and do these staple lifts.⠀

Wether your goal is to build maximal amounts of muscle, lose fat, or just keep a health strong body, you can all benefit from incorporating these movements into your program.⠀

Is Supplementation Are Useful.

Supplements , vitamins
Now I’m no different then the next guy… I LOVE my supplements🙌🏼.⠀

Pre workouts, protein powders, even greens powders & multi vitamins. ⠀

These things taste good, can have an effect on performance in the gym, and are so convenient when your in a pinch or struggling to get a certain macro/micro nutrient in.⠀

But are they really the 🔑 to achieving your health & fitness goal?⠀

NOPE! Not even a little bit.⠀

Supplements are simply made to SUPPLEMENT the diet. Fill the gaps were you might be lacking.⠀

Are you lacking in 🥦’s? Let’s take a greens mix.⠀

Are no not able to eat enough 🐠? Awesome let’s take a fish oil.⠀

Are you struggling to mix your protein goal? No biggy let’s add in a protein powder.⠀

Maybe it’s been a long day and your struggling to find the energy to workout😴. Okay a pre workout might come in handy today.⠀

This is how supplements need to be utilized, on an “as needed” based.⠀

But if your able to get in plenty of veggies, hit your protein goal, and have fish in your diet regularly, NONE of these supplements are necessary.⠀

Before you go out and spend hundreds of dollars on a huge supplement stack let’s exhaust all our variables on the nutrition, sleep, and stress management side.⠀

Once all those are in check them can we start talking about what supplements will be best for you.⠀

Why Should You Lift Weights?

“💥Why Should You Lift Weights? .
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🏋️‍♀️It’s no secret that I’m a massive fan of lifting weights and I encourage all my online coaching clients to do so. I’m yet to meet a coach who doesn’t feel the same .
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🙄Unfortunately, there is still plenty of stigma regarding lifting weights, especially with females. Thing is, your gender is irrelevant. If you want to lose fat, tone up, gain muscle and look better in the mirror, lifting weights is key to all of these 👍
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🏋️‍♀️I totally understand that if you’ve never lifting weights before it can be daunting and often scary, especially to step into a gym for the first time. Hell, I was the same when I was 16 and stepped into a gym for the first time! It was frightening 🙈
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😇That’s why you seek help from a coach to show you the correct and safe techniques and set you up on your weight lifting journey. Please, let’s get rid of these stigmas and encourage everyone to lift some iron and feel amazing 😊💪
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❓Any questions please comment below and feel free to share this information

Building Muscles

What does it take to build muscle??⠀

☝🏼 Adequate protein with a caloric surplus.⠀

✌🏼 Consistent increases in volume/work load.⠀

🖖🏼 Intensity during training.⠀

A caloric surplus with optimal amounts of protein is gonna be one of the biggest driving factors to weather or not you can build a substantial amount of muscle or not.⠀

As muscle sparing nutrients (carbs & fats) start to increase is will take less protein to aid in recovery.⠀

For someone looking to build muscle I still never recommend less then 0.8g of protein per pound of body weight. ⠀

➖⠀

If your someone that does not track your workouts/weight lifted, understanding how much total volume you actually lifted that day is gonna be a game charger for you.⠀

Volume is: Weight x Sets x reps⠀

If your not consistently increasing this number your gains are gonna be very slow and minimal.⠀

Now none of us are able to just consistently increase volume for the rest of our lives.⠀

But this is were proper exercise programming and periodization come in to play in order to make sure your still make consistent progress.⠀

➖⠀

Training intensity isn’t talk about very much now a days but there is someone to be said for it.⠀

This is basically how hard you are training.⠀

Are you reaching your desired number of volume by doing 1,000 reps with 10 pounds? Or are you getting there doing 5 heavy sets of 5 reps?⠀

Which one do you think is gonna build more muscle?⠀

Now I don’t want you driving yourself into the ground and not being able to walk after every workout. (More about this later😉)⠀

But you still need to make your sets hard!⠀

You need to push yourself and you need to send that signal to your body that it NEEDS to grow.⠀

Implementing these three variables is gonna be the key to long term, consistent, muscle growth.⠀

Squats King Of All Workout For Weightloss.

Squats , weightloss ,fitness
Squats


Best exercise to lose weight, here’s why experts call squats king of weight loss exercises.
For weight loss and fitness, experts say squats are one of the best exercises you should do regularly. It helps engage all core muscle groups, increases stability and strength. However, it is important to maintain the right form for doing this exercise.Whether you’re doing squats for weight loss or to gain an enviable, toned body, it is important to get the right form while doing it. Once you have mastered the art of squatting, you’ll see results around your thighs, glutes, calves and seat. There’s a reason why squat is called ‘king of exercises’. It helps engage all the core muscle groups, increase stability and strength.
Reach the right depth “Many people squat above parallel and do not go deep enough to positively impact the legs and thigh muscles. In fact, staying above the parallel limits will hurt your knees. So, make sure your thighs are parallel to the ground,” It is important to engage your core while performing squats. According to a study engaging the core will help tone your thighs, calf and will work on your abs too.

Breathing technique “First inhale and inflate your lungs before you start the rep, then exhale once you’re done with the rep,”

5 Useless Things Every Desi Gym Trainer Makes People Do.

Ever heard the term ‘Gym Bro’? If you haven’t, then let me give you a brief description about this misinformed breed. A gym bro is a guy who thinks that he knows all the science of bodybuilding, nutrition and supplementation and goes on giving random advice to everybody in the gym based on his personal bro science experience. What’s ironic is the fact that most of these gym bros go on to become ‘gym trainers’. This is a breed that you really need to stay away from if you want to make real progress in your results. Here are 5 stupid things that almost every desi gym trainer does.

1) Performing Cardio Before Weight Training

So some people out there think that if they perform cardio before their weight training, their body will burn fat during weight training. This is absolute bullshit and is even counterproductive for your goal of a lean physique or fat loss. If you perform a long session of cardiovascular exercise, your body will lose majority of its strength before you even start lifting weights. Consequently, you will lift lesser weights than what otherwise you would lift if you began your training with the weights. You should lift as much as possible irrespective of the fact that you’re bulking up or cutting. Lifting lesser weights is only going to make you weak by declining your strength. So don’t fall prey to this bullshit protocol.

2) Sipping BCAA Unnecessarily Between Sets

This is a very common sight in almost all the gyms these days. No matter if the guy is an absolute beginner, you will still find him sipping the flavored BCAA supplement in between the sets. I’ve even seen people lifting a 5-pound dumbbell and taking BCAA for recovery. Trust me guys, BCAA supplements are the most overhyped supplements out there. Your body does not need any BCAA supplementation separately if your protein intake is on point and you had a good pre-workout meal.

3) Having Protein Shakes Immediately After Workout

You must’ve seen people rushing towards their gym bag to grab the shaker that contains their protein powder in it. They don’t waste even a single minute after completing the last rep of their weight training. They are afraid that if they delayed their protein intake even by a second they might lose a few pounds of their muscles. Guys, the so-called ‘Anabolic Window’ is not for a couple of minutes. Studies have shown that even if you consume your whey protein up to half an hour post your workout, it will still have the same effects. So you don’t really have to rush to grab that shaker.

4) Not Performing Basic Stretching

Stretching (both pre and post workout) has an important role to play in your overall flexibility of the body. You must have seen people complaining about being sore all the time and how their body has become too stiff over the course of time. This happens due to lack of stretching exercise in the workout routine. Everybody likes the pump in the muscle but nobody cares to stretch them after that pump. This makes them stiff over time and also more susceptible towards injury. Stretching is as important as your weight training if your goal is to be fit.

5) Performing ‘Fancy’ Functional Moves

A few of you might get butt hurt after reading this, but the concept of the term ‘functional movement’ has been taught to you guys incorrectly. I am sure you have this notion that performing a pistol squat on a bosu ball is a functional movement while doing a barbell curl is not, right? Well, you’re absolutely wrong here. Functional training is any training that makes you more functional for doing your daily chores. I am sure that majority of your daily chores are performed on a stable surface and not on a bosu ball. This is the reason why barbell curls are more functional than pistol squats on a bosu ball; after all, you have better chances of performing a curl movement during your entire day.

How do I lose weight through diet only?

Many time this question is asked to me by people who are failed in weight loss process and hate doing workout.

When my friend came to me with this same question, I asked her, “What do you mean by diet only?”

And she was very clear about it and said: “Don’t tell me to exercise, I just hate it.”

I wanted to really help her with that, so I told her that, “let us experiment, you are right now 92 Kgs… I am not going to tell you to fast or either to exercise.. but you have to do what I will say”

She happily nodded on this!!

We started in February 2018 ( I know as we maintained Journal), So I will tell here in points summary what we exactly did and how it turned out…

  1. I told to keep patience with this as this will take time and rather going target wise weight losing, we will first check how much weight she can lose by following the things I told her to do!
  2. Then we set her wake up and sleep time with morning and evening rituals.
  3. MORNING RITUAL 
    Wake up at 6
    —> Drink Lemon + Honey water (Full glass)
    —> Toilet time ( I told her even you don’t feel like it, Go as you have to set time for it as well, It’s part of our health)
    —> Drink Beetroot + Tomato Juice (Half glass only = kind of shot glass)
    (After 15 minutes)
    → Drink Aloe vera + Gooseberry juice ( Half glass only = shot glass I mean here)
    → BATH
    → ORANGE JUICE with 2 scoop collagen powder + 2 SUNRISE Eggs 

    Now she felt full !!

  4. I told her not to sleep in noon and do maximum work while moving. As much as possible, do everything using our body… walk while talking over phone… No social media more than 10 min at a time as it let us sit for more time…! And laugh a lot! at least smile if laughing not possible!!
  5. Lunch near 14:30: I included one curd bowl around 250 ml along with One Chapati and green veggies or lentils whatever available with her.. sometimes Red beans, green beans, chickpeas
  6. EVENING RITUAL :
    Near 18:30:: she used to feel hungry, so we decided to have (2 cucumbers + bitter gourd + chlorophyll drops) Green Juice this time!

    Finally in Dinner: near 21:00
    > We decided many things but the thing that has worked is: Soup + 1 scoop collagen powder
    Soup mostly of Bottlegourd! Sometimes mushrooms and pumpkin as well!

  • After dinner she has to prepare for all the veggies and juices she is going to have the other day!!
     

    NOTE: 

     We have a Vegetable and fruit market near us, so these things are easily available on daily basis!! She has to bring all things by walking in there. I used to do the same!

    I already told her to stop thinking about weight loss and enjoy as much as possible! 

    She was the student, so we don’t have to worry about Jobs and working time much!! 

    PROGRESS:

    We checked weight on March 31, 2018:: Progress was:: She was 88 kg
    > She lost 4 kg in 2 months just by following religiously above! 
    > And then she got inspired with one model’s look, and wanted to do some exercise. 
    > We started with 2–5 kg weight training for her and followed the same diet pattern! we used to have a variety of vegetables in diet now!! 
    > On the name of a fruit, I just let her consume Coconut water and nothing else! (Edit: Orange juice as well, I forgot about it)

    We checked weight on May 31, 2018:: Progress was:: 72 kgs.. and yes she was looking quite good!! 

    She used to watch ELLEN show, Kapil show, and Jimmy Fallon show and more to laugh everyday!! I must mention this !! This is a really good thing!! 

    Finally, we checked weight on August 31, 2018:: 64 Kgs (As I was also busy and she too had some examinations, she is a very good student in studies and in life as well I must say this, after all, she put faith on my words)

    Now she is regular with weight training of 5–10 kg thrice a week and she is also doing PRANAYAM regularly in the morning!! 

    One very important thing, we never set the target of losing weight!! We let it just be! 

    See things will work: 
    → If you keep faith
    → If you keep patience 
    → If you are consistent
    → If you don’t worry about the results
    → If you keep stress away
    → If you do include things stage wise rather than once

    PLEASE Keep these things in mind!! Because only you can improve your life, your body, and your soul… Other can only advice!! Put your faith in the right place!! 

    You don’t need to follow this exactly… Analyze your environment! And then decide and give it a big shot!!