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.
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…
- 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!
- Then we set her wake up and sleep time with morning and evening rituals.
- 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)
→ ORANGE JUICE with 2 scoop collagen powder + 2 SUNRISE Eggs
Now she felt full !!
- 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!!
- 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
- 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!!
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!!
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!!