Dumbell Or Kettelbells

I started the workout lifting Dumbbell and Barbell but while Training to my Client I caught up with Kettelbells. I truly believe that kettle⠀bells are some of the most versatile peaces or training equipment you can use.⠀

Because of the way the weight sits away from your hand it produce a completely different stimulus then your typical barbell or dumbbell.⠀
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When it comes to power or Olympic movements these can be a great way to bridge the gap between a beginner lifter just getting into power movements and an advanced barbell lifter.⠀Wrist play the key role people with wrist injury should not go with Kettelbells or they should wrap their wrist tightly before working working out with Kettelbells.

I would highly suggesting adding these Kettelbell to your regular or at home gym routine. if you have the availability in you Gym.

🍞Carbs 🍞⠀⠀

Is Supplementation Are Useful.

Supplements , vitamins — Now I’m no different then the next guy… I LOVE my supplements🙌🏼.⠀
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Pre workouts, protein powders, even greens powders & multi vitamins. ⠀
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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.⠀
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But are they really the 🔑 to achieving your health & fitness goal?⠀
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NOPE! Not even a little bit.⠀
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Supplements are simply made to SUPPLEMENT the diet. Fill the gaps were you might be lacking.⠀
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Are you lacking in 🥦’s? Let’s take a greens mix.⠀
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Are no not able to eat enough 🐠? Awesome let’s take a fish oil.⠀
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Are you struggling to mix your protein goal? No biggy let’s add in a protein powder.⠀
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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.⠀
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This is how supplements need to be utilized, on an “as needed” based.⠀
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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.⠀
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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.⠀
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Once all those are in check them can we start talking about what supplements will be best for you.⠀

75% Of Your Body Is Water And Not Fat.

Our bodies are not mostly composed of fat, they’re mostly composed of water. Therefore, most of the weight changes we see from day to day are water changes, not fat change.
A few reasons you see fluctuations on the scale:
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▪️Recent increase in cardio (increases blood volume). This is a biggie, can add up to 5 lbs in some people, just plasma + new red blood cells, & can cause a month-long stall in scale weight.
▪️Recent increase in weight-lifting (sore muscles retain water); eventually there will also be muscle gain, though that is a slower process (weeks)
▪️Any soreness, injury or bruising (causes inflammation = local water retention)
▪️Illness (ditto)
▪️Change in timing of dinner to a later time than usual, and/or addition of a late night snack even if you ate the same total # of daily calories. The timing alone has an effect. Later eating means that the gut will still be holding “gut water” used in the digestive process during the next morning’s weigh-in. Even a 1 hr later dinner time can affect scale weight the next morning
▪️Single unusually large meal within past 5 days – large meals take multiple days to digest, during which not only the meal itself, but also a mass of water equivalent to ~2x the meal’s weight, will all be parked in your gut for digestion.
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▪️Eating more carbs after a period of not having had many carbs (causes liver & muscles to increase glycogen stores; each 1g of glycogen is structurally packaged with 4g water so you end up with water weight)
▪️change in dietary fiber (affects “poop weight”)
▪️change in pooping frequency (obvious reasons)
▪️Recent exposure to heat (hot yoga, exercising in heat)
▪️ Menstrual cycle / birth control – about 1/3 of women have noticeable swings in weight during the week before menstruation / week of menstruation.
▪️increase in sodium intake
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In short, trust your calorie deficit. If you are tracking your food accurately and are really eating at a caloric deficit, there is no way NOT to be losing fat. The fat loss is just hidden on the scale by the myriad causes of fluctuations in water & digestive waste.

Should You Be Doing Keto?

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It seems like everyone is jumping on the keto band wagon lately. They all awesome that keto is the end all be all to all your weight loss struggles. 😑⠀
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Well me being someone that did keto for 2-3 years I’m here to tell you that keto ❗️IS NOT❗️the end all be all. And ❗️IS NOT❗️ something you should marry. ⠀
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Can everyone benefit from a period of ketosis? Yes of corse. Re-sensitizing your body to glucose and carbohydrates can be very beneficial. ⠀
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But unless you have a serious medical issue that ketosis can help mid agate or fix your ketogenic is not the holy grail. ⠀
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If your an athlete, hard training individual, or someone that does CrossFit, your most likely not gonna be doing yourself any good. ⠀
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These training modalities are glycolytic in nature so they will need carbohydrates for optimal performance. ⠀
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Some bodybuilding can be performed on lower carbs and maybe even a TKD (targeted keto diet) approach. ⠀
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But I won’t classify that as keto. It’s more just carb cycling. Or targeted carbohydrate intake. ⠀
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True ketosis is the elimination of carbs for an extended period of time to make your body switch metabolic functions and burn fat for fuel. ⠀
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Ketosis has its place in the right application… ⠀
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☝🏼 if your someone that is pretty sedentary and doesn’t training for hard or very little. ⠀
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✌🏼 If your someone will blood sugar dis regulation and crashes from eating a heavy carb meal. ⠀
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But in any other situation I could argue that a balanced diet with optimal amounts of protein accounted for will yelled you just as much benefit if not more. ⠀
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Just remember these two things. ⠀
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☝🏼 protein is the most thermogenic food. ⠀
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✌🏼 carbohydrates have the biggest impact on increasing metabolic activity and athletic performance.⠀
⠀ health

Are Oats Gluten Free?

Gluten free oats

Oats are a highly nutritious grain with many health benefits.

They’re a popular breakfast porridge and are also found in granola, muesli, and other foods and snacks.

However, you may wonder whether oats and oatmeal contain gluten.

This article explores whether you can include oats in a gluten-free diet.

Gluten is a family of proteins found in grains .Gluten is a family of proteins found in grains, such as wheat, rye, and barley. These proteins give bread and pasta their stretchy, chewy texture, such as wheat, rye, and barley. These proteins give bread and pasta their stretchy, chewy texture.

Most people can eat gluten without any side effects, but these proteins can cause serious health problems for some individuals.

Gluten may cause digestive issues in certain populations because its unique amino acid structure may hinder the digestive enzymes in your gut.

If you have celiac disease, your body launches an autoimmune response to gluten, damaging your intestinal lining.

Pure oats are gluten-free and safe for most people with gluten intolerance.

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.

Losing Fat But not Weight?

“💥💥LOSING FAT BUT NOT WEIGHT?!!💥💥

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🙄Probably one the top 3 questions people ask me in the DM is I can’t seem to lose weight.. My body changes but my weight doesn’t seem to budge…”

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My response is this situation most of the time is: “So your body is changing, you’re losing fat but you’re not losing weight? Why would you care about your weight when you’re losing fat?!”

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But let’s dive a little deeper into it. What are the reasons you’re losing fat but not weight?

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First, you probably gained some muscle mass because you started weight training seriously. If you’re gaining muscle mass, you’re going to gain some weight. Awesome weight!! Muscles!!

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Water retention is a big one, eating more sodium and or more carbs in a day that usual will cause your body to hold on to water. But heck, who cares about water weight? I certainly don’t and you shouldn’t too!!!!

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You ate later at night than usual. This means you’re getting a distorted view on the scale the next morning because there’s still food in your stomach. You shouldn’t care about that because it’s food. It’s not bodyfat.

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And lastly, you might need to take a poopoo. Go take a shit and step on the scale again. Boom 1-2-3 lbs lost. Nobody cares about that weight.

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Main take-away of this post: The scale is a good progress measurement tool, if you know how to use it. Unfortunately most people don’t know how to use it. You now know.

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I hope this was helpful of course as per usual, need help, hit me up on the DM or email!

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Much love, Prashant .

The Keto Diet

The Keto diet has become quite popular over the past few years because of the benefits it has when it comes to balancing hormones (especially hunger hormones).

⠀⠀What do you eat on a keto diet?

– 70% of heathy fats (oils – coconut, sesame, olive oil, MCT), nuts, seeds, avocados, grass fed butter, ghee etc.

– 15-20% of protein (grass fed meat (higher in omega 3’s), cage free egs, bone broth and FULL FAT dairy products)

– 5-10% of carbs coming mainly from leafy green vegetables and crucifeorous vegetbales such as broccoli, cauliflower, cabbage and brussel sprouts) as carbs in other foods such as nuts and seeds all add up!

⠀⠀What foods should you stay away form?

Foods that are highly processed and full of sugar; essentially anything that is in a box or can.

Grains – one slice of bread or some cooked rice or oatmeal could take up almost your entire carb intake for the day

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Common side effects after starting keto:

It’s VERY common to experience tiredness, headaches, brain fog, muscle spasms or constipation, mood fluctuations, when FIRST starting keto as your body is trying to make the shift from using carbs (glucose) to fat for energy. During this time, reduce your exercise TEMPORAILY, get in enough electroyltes (bone broth, avocados, leafy grees and sea salt)

⠀⠀How do you know if you are in Ketosis?

Loss of hunger (due to hunger hormones becoming balanced) Fats are also very satiating!

Increase in energy

Decreased brain fog

Decrease cravings

⠀⠀Is this sustainable?

In my opinion, a keto diet is not sustainable. In order to ensure you are in ketosis, you MUST stay within a certain range of carbs, protein & fats. Too many carbs or protein can kick you out. A high fat diet has SO many benefits so I see myself eating a diet higher in fat but not restricting myself to a certain way of.