Well if you are reading it then it’s one of the two cases,
either you want to know what you are doing wrong or you want to get in shape as
it’s time for new year resolution. Are you on a weight training and diet plan? Is
it working out for you? Are you reaching your goals? If the answer is no may be
not sure then you are at the right stop, I am here to help you.
Lifting weights doing little bit of cardio tracking macros
based on some random diet plan are all ok but if you want to really build an
ideal physique a beautiful and strong male body which exuberates confidence and
power, it’s a different ball game all together.
Some have broad shoulders, some have big legs but fitting it
all together and balancing it is the true form of aesthetics. How often do you train,
how well do you recover and how good do you eat are very important question
which tell you a lot about your current physical health and fitness level in
general. Let me drop some hints perfect
male body meets ‘The golden ratio’. You need have the x- shape; well you may
ask what the heck that is? Let me answer, it’s to have broad shoulders, a
narrow waist, and strong, well-developed calves.
This is a preview article for the new series of articles
which I am going to write and teach how to achieve the golden ratio. Do subscribe
to my YouTube channel and follow my fitness journey.
The German Giant Markus Ruhl is an ifbb pro bodybuilder and
had a great physique. He had the widest shoulder width in bodybuilding and he
was a sight to watch. Markus began
training at the age of 18 following a doctor's recommendation after sustaining
a knee injury while playing soccer. At 120 lb., Rühl began training hard six
days a week until deciding to compete on a professional level five years later.
He had amazing size and was competing at body weight of over 300 pounds yet he
was in great shape for that kind of size.
He had freaky body parts like arms and chest, his biceps
peak was amazing and could be easily considered of the best in the bodybuilding
industry.
I often get asked what the best Protein Source is for Indian
Diet. Well the answer is neither complex nor very simple; there are varieties
of food from which you can get the desired macros. What matters are your food
choice and your goal, that’s the most important aspect one needs to focus on.
I am a Non-vegetarian and I like to get my protein from
chicken and fish. Chicken and fish are one of the best sources of protein as
they have low fat and great protein. I love eggs and I like to eat whole eggs rather
than just egg whites.
When it comes to vegetarian source of protein I like paneer,
tofu and cheese but I like to stay away from those foods and use them sparingly
in my diet. You can get protein from milk products and soya, here in this video
I explain that in details.
Please subscribe to my YouTube channel for more videos on
exercise and diet.
Have you heard the bodybuilding community saying contests
are won from the back! Well hell o yeah, a strong, think and wide back is
always appealing and has stood the test of time with its functional
capabilities. Now you may ask how I can get thick and wide back. What are the
best exercises build a massive back? Well you are at the right place to find
out how.
Before I proceed with sharing my two cent on how to build
big and thick back muscles, let’s examine how the back muscle is build.The four muscles that make up the bulk of the back, and that
we want to focus on developing, are the
Trapezius
Rhomboids
Latissimus dorsi
Erector spinae.
I have always trained heavy and hard, I am big believer in
HIT training method followed by the legends like mike mentzer, Dorian Yates. High
Intensity training is what gets you big and shredded. It’s one of the unique
ways yet very simple to follow workout program. The beauty of it lies in its
simplicity and is highly effective, its time efficient and easy to follow. It’s
followed and developed by mike mentzer to Dorian Yates. I have created a
playlist with touching these topics along with Playlist containing top rated
videos from my channel. Click on the image below which will take you to the
playlist.
Now coming back to my best exercises to build big and thick
back are as Follows:
Deadlifts 5 sets of 5 Reps
Barbell Rows 5 sets of 5 Reps
Lats pull down alternating close and wide grip 3 Sets Of
8-14 Reps
Pull Ups to Failure
Add his to your back training workout routine and you will
see lot changes in a month.
Shoulder muscles can be a very stubborn body part for some
despite hard training sessions and constant effort. Be very diligent in choosing
best shoulder exercises and best shoulder workout. Some don’t see the results
they would like to see on them otherwise. My followers and subscribers ask me what’s the
best shoulder workout for mass; well I have good news for you iron lovers. Try
these 5 exercises and you will see your shoulders responding to workouts in no
time! I recommend this exercise as Must Do Exercises for Massive Shoulders.
As we all know our shoulder has three sides to it the front,
rear, and side. Hitting all the heads to get the broad shoulders or frame you has
always wanted and what exercise to use. My shoulders have always grown very
well and they respond quickly to heavy training and lot of pressing movement be
it dumbbell seated shoulder press or barbell press. Some people’s shoulders
take little more effort and time to respond and grow. Begin your shoulder workout
routine with some heavy over- head presses. This can be done standing or
seated, overhead presses. Building crazy strength by bringing your triceps,
upper pecs and even your abs into play to help you move more weight fast and in
a very efficient manner. Your goal
should always be to get a beefier delts.
5 Exercises for Massive Shoulders is something which has
helped me to make lot of gains and make my shoulder muscles respond with great
development. Shoulder muscles have 3 heads which are front, rear and side, I
recommend always do the compound movement first which hits every fiber in your
shoulder muscle and gives you that great foundation with mass. This is how I
learned how to build shoulder mass.
Clean and press, military press are some of the best
compound exercises which you can start your shoulder workout with and make sure
you go heavy on them without compromising the form. I suggest do 5 sets and no
more keep the rep range around 7-10 and you will definitely feel the intensity
and over a period of time great results. Shoulders as we know makes a big
impact; consider you hitting a back double biceps pose and a greatly developed
shoulder will make a big difference between an average pose and a great pose.
The wider your shoulders are the beautiful your frame looks
and when your side delts are huge they make your arms appears more defined and
ripped. Hit lateral raises one Arm or both arms at the same time to hit those
side delts.
Do these 5 exercises
in the same order and rep range and your shoulders will start responding in no
time.
Barbell Clean and Press 5 sets of 7 Reps
Dumbbell Press 5 sets of 7 Reps
One Arm Lateral Raises
5 sets of 10 Reps
Arnold Press 5 sets of 10 Reps.
Barbell Shrugs 5 sets of 6-8 Reps
Try these exercises and start saving money for a bigger
sports jacket, because in sometime you will not be able to fit into one you
already have!
This weekend Alistair overeem will be fighting the predator Francis
Ngannou who is on a 9 fight winning streak. There will be lot of fireworks in
this fight as both have dynamite in their hands. Alistair Overeem is a
decorated kick boxing and MMA Legend who has had numerous big time fights and
has seen it all.
Now what does Francis Ngannou bring to the table in ufc 218
which promises to be a great card and put fans on the edge, especially the heavy
weight fight. Alistair overeem is known as the demolition man, The Reem which
is also an online documentary of Alistair overeem‘s life and fighting journey. Fan
look out for demolition man vs. the predator.
Here are my predictions on the Alistair overeem Vs. Francis
Ngannou Ufc 218 fight.
What’s the first thing you notice when you see a Bruce lee
movie? His unbelievable martial art skills and his amazing speed the other important
thing you notice is his Aesthetic physique. It’s my tribute to the man who was a
perfect combination of body and soul a legendary martial artist and renowned
philosopher. Whenever I hear or think of muscularity first name that pops up in
my mind is “Bruce lee”, he was lean, razor–sharp cuts, dense muscle not to the
degree of professional bodybuilders but chiseled and well defined muscles.
His work ethic and single minded focus was second to none,
he had that perfectionist mind set which made him a legend. He was not
genetically gift with great genetics unlike our professional body builders; he
built his awesome physique with sheer hard work and dedication. Just standing
five feet and seven and a half inches tall and weighed around 126 to 145
pounds, he turned his body into an ultimate weapon which not only looked
awesome but was also very strong and powerful.
Bruce’s interest in weight training mainly grew as part of
martial arts training. He was a renaissance’s man; he had achieved the
muscularity, definition and proportion to the same degree as that of body
builders of today. Bruce’s main focus was towards strength and speed, the
chiseled and ripped to the bone physique was byproduct of his intense training.
His body was graceful and tremendously functional; he would leap eight feet in
the air to kick out a light bulb in one of his movies. He would demonstrate one
inch punch which could generate so much of power that it would send the person
on the receiving end flying in the air. Bruce was a pound for pound fighter ,
his reflexes were so quick that he had to slow down for his movies, so as to
capture his punches and kicks on screen, man he was lightening quick. He termed
his approach towards physical training as “the art of expressing the human
body”. He demonstrated extreme flexibility, lighting quick reflexes, grace and
colossal power. He didn’t believe in being huge or big but believed in being
capable of converting one’s strength efficiently and quickly. Bruce had a well-proportioned physique, but
his best body part was his abs, it is said that he loved to work his abs and
forearms.
Some of Bruce’s feats of strength are he could perform one
hand push-ups or thumbs only push –ups. He was able to support a 125-pound
barbell at arm length right in front of him, mind you he weighted between 126
to 145 pounds. How can we forget his one inch punch? That would send the
opponent flying in air. He could side kick 300 pound heavy bag slapping against
the ceiling. Lee was always on the look out to train his muscles in new and
unique ways to stimulate more muscle fibers; he had a huge collection of books
ranging from bodybuilding to philosophy in his personal library.
Below is lee’s workout program:
Clean & press 2 sets – 8 reps
Squats 2 sets – 12 reps
Bench press 2 sets – 6 reps
Pullovers 2 sets – 8 reps
Good mornings 2 sets – 8 reps
Barbell curls 2 sets - 8 reps
Bruce was well ahead of his time, be in terms of fitness or
nutrition, he was a great martial artist and a wonderful human being. He can
also be termed as first one who introduced MMA (mixed martial arts) in way
because he didn’t not believe or limit himself to one style of fighting. I would like to conclude this article with
one of his quotes on martial arts and fitness, he said “if you’re talking about
combat- as it is – well then, baby you’d better train every part of your body!”
It’s an age old debate as to whether one should use free
weight or machines to build good physique. You may ask what workout machines I
should use to start bodybuilding. My answer is simple “what every equipment you
can find in your gym”. I am an old
school bodybuilder and like to use free weights more often than the machines. However
you pretty much need machines too! Your
weight training or strength training should always be the combination of both
free weights and machines. Let’s also look at it from a beginner’s stand point,
why would a beginner use machines to build muscles rather than free weights, dumbbells
and barbells? I think the answer is a no brainer firstly it’s safe and doesn’t need
much of understanding of the form unlike a bench press, squat or a deadlift. Secondly
every gym nowadays has lot of machines to train and build muscle.
Let me give you my opinion on the topic based on my
experience. Nothing beats training with free weights, if you want to build a
strong foundation and solid physique you need to train relentlessly with
weights and less of machines. I would say 80% of one’s training should be with
free weights and rest with machines. Machines do have their place in training,
but they do have to take the back seat.
Physiques like Arnold Schwarzenegger, Franco columbu, Sergio
Olivia all emulate powerful physique which comes from training hardcore with
free weights. One cannot achieve that strong looking physique without training
with free weights. You got to do barbell rows, dead-lifts, barbell curls,
squats, bench press, shoulder press and overhead press there is absolutely no
substitute for these exercises. If you do use machines as an alternative for
these exercises than you can never have that strong and powerful physique.
Do train with free weights and less of machines and see the
results and the difference physique.
Please subscribe to my YouTube channel and shoot me any
questions you have related to strength training, bodybuilding and diet.
I am sure you are tired of having skinny legs or have faced
issue with bring up your legs to match your upper body. If this is what has
been bothering you then you are at the right place to fix it. When I say build
massive legs in minutes, don’t get me wrong I am not promising your legs are going
to look like big ramy’s legs. It takes years and years of training to get
massive legs. What I want you to
understand is by following what I am going to say you surely will be on track
to get your legs huge and defined.
Firstly let’s look at why do we need big and strong legs. Why
is the quad strength so important I ask? Many people give their legs a weak
workout at best or skip over them completely in favor of training their arms or
chest. This mistake of not training legs not only takes away from strength but
also ruins the overall flow of the body. Training legs help pack on lean mass
it also helps keep of fat. It’s a known Fact that when you do a heavy, intense
leg workout, your growth hormone spikes.
I have always loved challenges and nothing challenges you in
the gym then doing heavy set of squats both back and front squat. So my number
one exercise is back squat followed by heavy high rep leg press. Here are two
videos demonstrating the same. Do both variation of squats with a rep range not
less than 10 and throw in a set of 4 to begin with for 3 weeks and then
increase the sets.
I also suggest adding in leg extension and some hamstring
work. I will detail the each sub muscle in legs in my future article.
Please subscribe to my YouTube channel and shoot me any
questions you have related to strength training, bodybuilding and diet.
Kevin Levrone 2017 in India, in
this part 4 of Kevin Levrone interview he shares the tricks and trade of
achieving paper thin skin for bodybuilding contest.
Paper thin skin can be a vital
factor in winning and losing a bodybuilding show. whether you are ripped to
shreds or jacked and tanned, if you plan to get on a bodybuilding stage you
need to have paper thin skin to ready show how defined your muscles are!
Having Low Body fat levels
One of the keys to achieving
paper thin skin in bodybuilding is to have low body fat levels especially closer
to the bodybuilding shows. The standard levels of body fat for a competitor on a
bodybuilding stage is around 5-6% if you really want to make an impact in the
show.
Diuretics
Diuretics are most commonly used
in getting the water out of the body so that have grainy and vascular look.
Diuretics are used to get ripped and aids in getting paper thin skin and thus
gives you more defined look.
Water and Sodium manipulation.
One must manipulate water and
sodium to avoid the body from holding water and sodium, which can give you that
watery look and thus takes way the details and sharpness of the physique.
This is a Part 2 of Kevin
Levrone 2017 India Tour and in this episode Kevin Levrone Discusses Real reason
for his comeback and how he has been preparing for Arnold classics 2018. He is
here in India to promote levrone signature series.
He was looking big and ripped
and looked like he can still go one competing for 5 more years. Now kevin
levrone is one of the best bodybuilders in the world and is blessed with great
genetics listen to his thoughts on training diet and nutrition.Please do subscribe to my YouTube channel and
the blog to enjoy the future episodes.
Kevin Levrone 2017 India Tour
has been a delight to Kevin levrone fans specially his Indian fans. I had the
opportunity of being part of it and experiencing great seminar. I have been a
fan of Kevin levrone is he won the Night of champions. There was no social
media back then, No Facebook, no Instagram and no YouTube.
It was a surreal experience
meeting a legend and a role model for the first time. Kevin is a great champion
and a gentleman, he treats his fans with great respect and inspires them with
his words and action. I had a great opportunity to talk to him in length and
touching various topics right from night of champions to Arnold classics, his
diet and training Routine.
The audience also had some good
question and Kevin was very happy to answer them and was a good earning
experience. This article has the first part of the miniseries I will be
releasing from the seminar. Here is the part One of the seminar, where Kevin
talks about his training routine and teaches how different body types can train
to get the optimal results. Please do subscribe to my YouTube channel and the
blog to enjoy the future episodes.
I often get asked by new bee’s
in the gym lot of questions on diet, training and supplementation. One of the
question which a student of mine asked was “How to gain mass in your arm” well
I said bloody train them hard and train them heavy Boy!
He was in awe for moment and
said is it all that it takes build huge arms? I said yes, hell yeah. Let me
tell you my story or rather my experience of training arms more specifically
building biceps. My biceps have always responded to heavy training and more
importantly to barbell curls. Cheating is even better when it comes to arm
training. Here is a video where I demonstrate the raw biceps training workout
which will hit every muscle fiber I your arm. Please do subscribe to my channel
to get more training and dieting tips.
This was a question from one of my
viewer who never exercised and was significantly over weight. The problem with
most people is that they never realize that they are going over board and
putting on heaps of weight at later stage. I do understand and acknowledge that
focusing on fitness and health takes a back seat when you are in hustle to make
life better and provide for your family.
People put on weight for various
reason and often ignore the fact that it’s not always about looking good and
have a six-pack abs. it’s beyond that, I am not talking everyone should have a
great physique but more on the lines of being healthy and active in life.
Taking care of yourself and being
healthy and active and having a fit body is not limited celebrities or athletes.
Everyone should take time and pride in being healthy and fit, most importantly
be consistent. Well enough said about what is the problem now let’s see how we
can fix it.
I can guide you to get fit and stay in shape, but you must
help yourself! you need to be consistent in working out, straight on your diet
and shouldn't lose focus. Now let’s say you weight 105 kgs and you’re under 6
feet in height. It is quite too much if you don't exercise and have a very
sedentary life style. Another most overlooked factor is the age, as you grow
old you need to keep your weight under control.
I suggest you join a gym and
start working out ASAP.
Building muscle revolves around few
factors which one needs to consider and follow.
1. Weight training and right kind of exercises.
2. Nutrition depending on your goals as to build muscle or loose fat.
3. Rest and recovery depending on your training routine, that is whether you
are a beginner, intermediate or advanced.
Initially I would say learn the correct exercises and most importantly the
form. when you say weight, I assume you mean muscle, I would say train
regularly and hard say 5 days a week.
Stay away from sugar, excess carbs and processed foods.
I suggest do cardio at least 3 days a week. trying doing HIT cardio.
If you follow these simple pointers you are bound to get a
fit body and stay healthy.
One of the best whey protein is
muscle Blaze Whey protein, I prefer to take 2 whey protein shakes a day and my
training has improved since I have added Muscle Blaze to my nutritional arsenal
gains have drastically improved.
My Transformation from Fat to Fit, I have made a comeback from
an injury and had put me out for good 5 months. Its great stepping foot back in
the gym and trying to turn fat into muscle. I was able to gain like 2 to 3
pounds, I believe it will have lot of fat but I am trying to build my strength
at the moment and then start shredding. It will be a gradual progress and I shall
document and keep you guys posted on my journey of fat to fit. I trained
shoulders today and was great training as I had great pump and could see the
increase in strength.
In this episode I take you through my back workout routine.
I am big believer in HIT Training method, it was pioneered by Arthur Jones and
popularized and advocated by Mike mentzer. Then Dorian Yates popularized it by
winning Mr. Olympia titles one after other. I have few articles dedicated to
HIT training which you can read and enjoy.
days
body
part
Day 1
chest and triceps
(Sat)
Day 2
Back & Biceps (Sun)
Day 3
Shoulders & abs(mon)
Day 4
Rest
Day 5
arms & legs
Day 6
Day7
Cardio & abs
Rest
H.I.T Training Module
High intensity training is one of the best method’s to put
on quality muscle mass and definition, if not the best. It was found by Arthur
Jones who experimented with this form of training with top bodybuilders of the
era. He was the inventor of the Nautilus; many well know bodybuilders trained
under his guidance like Casey Viator, mike mentzer and Ray Mentzer. It was Mike
Mentzer who popularized this form of training and added his own observation to
the HIT theory and perfected it. Mike
advocated and trained his clients no more than 7-9 sets per workout and further
reduced the training by reducing the number days trained per week; 3 days per
week sometimes even less depending on the gains. Mike advocated HIT training a
lot and held many seminars’s and shot training videos. The man who took the HIT
method to the top and revolutionized the sport of bodybuilding was Dorian
Yates. 6 consecutive times Mr. Olympia and a big follower of HIT method.
The principle of this training method was that one should
train brief, infrequent and with all intensity. It was believed that training
with high intensity and to a point where it would create muscular failure momentarily
yielded great gains and results. Since its intensity which is the key in this
form of training, the training volume and duration of training is very brief
compared to traditional volume training where one performs numerous sets and
repetitions with low intensity. We all know that training stimulates muscle
growth by recruiting new muscle fibers but rest and nutrition is what makes
them grow. Adequate rest has to be provided for the body to heal and grow and
endure the taxing from next intense workout. Hence a great emphasis is placed
on rest and recuperation.
A typical HIT Workout can be like focusing one single muscle
group to may be a minor muscle group in addition, like Back with Biceps. Again
a great emphasis is placed on form and technique as it’s just not moving
weights but lifting with perfect form and in slow and controlled fashion rather
than jerking the weight. I strongly believe one should be training no more than
45 minutes, if they are aiming to build quality muscle mass naturally. We all
more or less have access to same nutritional information but what separate us are
the training methods to some degree and most importantly the intensity. Try
this method for good 4-6 months and see the results.
This video is on barbell rows and I like to train heavy
without compromising the form. People have tendency to focus more on weight and
less on form due to ego lifting. Well guys focus on form and you will be grateful
you did, because it prevents injury and help you build lot of muscle mass.
Best affordable fitness band in India? This might give you a
fair idea even before you buy a fitness band. Ok let me explain people in
India have become very fitness conscious and are trying to try out new workouts
and use fitness band to track their fitness level.
Fitness bands are everywhere now, but the biggest question is
they useful? Do they really work? And work wonders for one. Well before we look
into these questions lets first know what are fitness bands and what do they
do?
Well these wrist bands are no ordinary bands, they are
health tracking devices. These devices help one to track heart rate, blood
oxygen level and total steps taken for particular day and calories burnt. It
does give you some good data which otherwise can’t be manually tracked. The
information provided by these bands is quite impressive. They are flashy and
in-thing in the fitness industry, they come in wide variety of designs and
price ranges. Prices range from $100 to $ 250 and above depending on the brands
and functionality and designs, now you can’t expect all in one in the basic
model. There are lot of top brands in the market namely, Fitbit flex, Jawbone
and the misfit shine, well suit yourself!
Now let’s come to performance, these data provided is
excellent but isn’t 100% accurate and each brand device works different way
based on the Algorithm used. Well my biggest question is what do you do with
these data? I mean does an average Joe need this lot of data? My answer is No!
I would rather say it’s a great collectable item for people who are very
passionate about fitness. Fitness bands are a great success throughout the
world. I believe the major reason for the success of these bands is due to
motivational aspect than that of functionality and accuracy. Monitoring makes
people stick to their plans way better than compared to otherwise and these
bands do certainly standout in monitoring aspect of it. But do they help you to
be absolutely fit and have a great physique, No. So all in all I would give thumbs
up for these fitness bands.
How to build biceps
fast? How to get big Arms? These
are questions people often ask. Desperate times ask for desperate measures, you
need big arms you got to train big and hard, that’s the only way! Big on basics
and heavy on the curling bar is what I say is the formula.
I am not saying this is the magical recipe for massive arms
but definitely it will put you on the right path for to get those huge arms. Here are the best exercises to get big
Arms. It’s something that I have tested and used in my Arm workout routine
and gained lot of size on my arms. So if I am saying this program or the
exercise works then it definitely works, as I have seen the results first hand.
Throw way those 20 reps of this and 25 reps of that, if you want big arms. Sure
those routine might give you the pump by they aren’t going to help you with
building massive arms.
Arms have can be broken down into two muscle groups, biceps
and triceps. Triceps is the biggest muscle group in your entire arm and
training them can get you huge size, I have covered that in my previous article
with workout video on Triceps workout
for Huge Triceps. But here we are chasing the second link in the huge arms
which is the biceps!
Lots of sets and moderate reps is the mantra, when say
moderate you go to failure. Failure here on the entire workout has to be around
7 -8 rep range so adjust the poundage accordingly.
Barbell curls 10 sets to failure
Seated barbell curls 6 sets to failure
Preacher curls 6 sets to failure
Hammer curls 5 sets to failure
Skull crushers 5 sets to failure
Do the outlined exercises in the same format and will see
your biceps growing big like that of Larry Scott!
My Transformation from Fat to Fit, This is week 2 of my
journey on a quest to get fit and shed fat. As explained in the previous
episode I have just started my weight training after my accident and haven’t
trained in last 5 months. Watch the first episode:
Training in week 2 has been great, in this episode I want to
discuss my training and diet. There is a lot of misconception of diet in India
and all over the world. People are made to believe that they need to consume supplements
or vitamin tablets to build a good physique or to lose weight, which isn’t true.
I would say I am training with only 80% of the training
intensity at the moment, as I want to get adjusted to the training demands for
few weeks and then on I am going to step up the pace. I want to show you guys
that it’s absolutely possible to be in great shape by staying natural and just
make sure you have a plan and have the work ethic. Week by week piece by piece
and muscle by muscle everything is going to evolve. I want all of you to
support me and be part of my journey in turning fat into muscle.
Please subscribe to my YouTube channel and support me in my
journey.
Big Ramy has become a formidable force in the world of
bodybuilding. I believe he can become Mr. Olympia In next two years. Oxygen gym
Dubai has become a mecca for bodybuilder and they are doing a great job in
getting bodybuilding to next level. Find out more in the below video.
People who can manage to lose 15
to 20 kilos so easily, do this are on great training plans and good diet, but
most importantly they have the dedication and the drive to achieve it. Did I forget to mention genetics? well that’s the
most important thing. It depends on genetics, they play a vital role in shaping
our physique. What i mean by it is you need not go crazy on diet or do endless
amount of exercises. Take one step at a time and depends on you level of
fitness and your level of weight training experience.
Now coming to your question how
to lose weight quickly or the best way here is a suggestion.
First and foremost, you must
start training with weights and get your body adjusted to the training demand.
I suggest do cardio at least 3 days a week. trying doing HIT cardio and do
weight training for 2 to 3 days. Note if you lift weights for 3 days then cut
cardio by a day.
Do lot of pushups and pull ups
and chin ups if you intend to train at home and can’t access gym. You can also
go for short sprints all this can be done in 30 minutes at the most daily.
Have a good nutritional plan to
build muscle and maintain it.
Train on HIT principal that's
what I train on and train my clients.
Properly schedule rest and
recuperate well to gain muscle.
Eat at least 1700 calories of
right kind of food.
Here is a video where i explain
how to lose weight quick and safely.
Please subscribe to my YouTube
channel for more training and dieting videos and tips.
HIT is the amazing of workout
which should be followed by everyone, i have had great results on HIT method
and i put my clients on the HIT routine. here is a video where i breakdown the
HIT training methods and its benefits.
Whether you want to build size
or get strong, always relay on heavy lifting and hardcore training. Right from
Dorian yates to Ronnie Coleman all then employed heavy training. Now, compound
exercises are the most important exercise to get rid of your slim body or a
skinny body. Bench press, deadlift and squat is the most important lift you
should focus on, overhead press is another great exercise which you should add
to your workout program.
5 x 5 is a classic training
program designed by legendary bodybuilder Reg Park. He used it to get big
during off season. It can be the hardest routine you train on if properly
utilized.
It’s one of the best routine
that can be done for strength gains, I give it a 5-star rating. You will start
with weight that you can manage for 5 reps for 5 set on all the compound
moments, I don't think it’s going to be heavy.
Anyone can follow this routine,
but beginners should use very light weight initially until they develop
strength.
By week 2 and 3 you will already
be strong and will be handling more poundage. it will make you strong and can
add size. All you got do is train consistently.
low calories and burning fat
fast
Let’s get it straight whether
you want to lose fat, get shredded or get ripped there is a sure way to go
about it and getting it. I am going to show you how to get the fat lose done
and not the scale loss. I am a natural bodybuilder, a big believer in doing the
weight loss or muscle building naturally when I say naturally I mean No
“steroids” supplementation, there are many like labrada or muscle blaze and
many more.I will talk about supplements
bit later in the article.
Now coming to diet there are hell
lot of diet that you can try and experiment. Atkins diet, Keto diet or
intermitted fasting so on so forth. There are so many diets in the market that
you get confused hell a lot and leaves you wondering what works and what
doesn’t.
Focus on getting rid of adipose fat and how do
you do that? create calorie deficit which in turn forces your body to burn fat
as source of energy. Weight loss is unavoidable when you go on calorie deficit
but that’s not the point here is it? You need to focus on fat loss and not
weight loss.Fat loss is the determining
factor which decides the program or diet is a success or otherwise.
A pound of muscle is 600
calories whereas fat is 3500 calories, so if you go on a calorie deficit of 500
calorie you will lose 1 pound of fat in a week with calorie deficit of 500
every day. So, you need to lift weights to build muscle and lose fat so that it
helps burn the fat and retain the muscle mass.
Hope this was useful, for more
update on training, workout videos and dieting details subscribe to my channel.
Mr. Olympia 2017 predictions, I
believe there will be a major upset in this year’s Mr Olympia only if Shawn
rhoden or Cedric McMillan call pull of the upset.
Dexter Jackson can’t be counted
out who has the potential to take away the title from Phil heath. Now to the
big question can big ramy (Mamdouh Elssbiay) win the Mr. Olympia my guess is
no! I definitely see him making a big impact but definitely not winning. Same
goes for Roelly Winklaar; he is focused more on getting big than focusing on
proportions and flow.
William Bonac is somebody to
watch out for, he looks amazing and he has very few weaknesses, so I see him
doing very well in top 5.
Nathan de Asha is somebody I
like in terms of his improvements .I hope we will have a break in the Mr.
Olympia pattern where someone wins the title 4 times, 6 times in a row and a
new champion will be crowned in the sport of bodybuilding.
My pick for top five are:
Phil heath
Dexter Jackson
Cedric McMillan
William Bonac
Mamdouh Elssbiay
Shawn rhoden
If you like this video Please
share, subscribe and like the video. I would love to hear your feedback and
point of view on this topic. Who do you think is going to be in Top 6?
Kettlebells are very effective
tools in building good aesthetic physique and if you progress training with
them you can get very strong. The beauty of kettlebell lies in its simplicity,
it can be used to do train multiple body part and its convenient.
Now we see everyone using and
talking about kettlebell training and kettlebell workout. Thanks to movies like
300 which depicts the aesthetic physiques and very functional bodies. If you
want combination of both worlds of strength and beauty, then try kettlebell
workout.
The best thing about them is you
can buy them off amazon and start training. Amazon is a great place to buy
fitness products and its awesome if you are trying to build a home gym.
Kettlebell training targets
shoulders, back, hips, glutes and Legs now let’s talk about training. For men, I
suggest buying 16 to 32 kg kettlebells
and women can use 8 to 16 kgs. Bang out 8-10 sets and keep the rep range high
like 12. One can do array of exercises with this simple yet effective tool. Russian
kettlebell swing, kettlebell squat, kettle bell lung, single and two arm kettlebell
row and kettlebell floor press to name a few. Oh, forgot to tell you, you can
even do kettlebell deadlift and kettlebell clean and military press.
Start rat training and try these
exercises, progressively increase the weight you will have a toned and fit
body.
Pumping Iron was one of the most
prominent docudrama in bodybuilding history. There have been many bodybuilding
movies there after however none come even close to what pumping iron could do
as a movie.
Pumping iron introduced the
world to a subculture called bodybuilding which existed and exhibited with in
the word roughly 5000 people. Today bodybuilding is a mainstream sport and is
well known in all corners of the world. What made the pumping iron so interesting
was the characters in the movie the main man Arnold Schwarzenegger, Franco
columbu, Lou ferrigno, mike Katz, ken Waller and Ed Corney.
There were musclemen in movies
earlier like Reg park and Steve Reeves, but none could put bodybuilding on the
map like Arnold did. This movie is a cult classic for bodybuilding fans across
the world. You see the real Arnold in the movie, his charisma and iron will is
well exhibited in the movie and helped him to Parle it to mainstream movies,
business and finally politics.
The movie is based on the epic
center of bodybuilding mecca Gold’s gym, Mr. Olympia is the backdrop for the
movie. It depicts the training, competitive spirit and the camaraderie among
the pack. Now that’s golden age or golden era of bodybuilding.
6 packs abs are one of the most
sort after body part in the whole world, everybody wants to have washboard abs,
chiseled 6 pack abs.now the question is
can you build them naturally? But hey wait do you need supplements or some
special abs routine? people have all sorts of questions.
Well I am here to help you and
break all kind of myths related to abdominal workout and diet. First off
everyone has abs they aren’t visible that’s the biggest problem and how to make
then visible is the task and a puzzle to solve. What is that with abs that
people are so attracted to it? Well if you were to mark a X on a person then
the focal point will be abs. hence they are always on of the most sort after body
part.
They say abs are made in kitchen
and that’s very true. You can do endless exercises and spend hours on cardio
but if your diet is not on point then you will never see abs. Another biggest
myth contributing to this is spot reduction, which is shall cover in my next
article.
Now let’s consider how to build
abs, to have a six pack it’s important that you must have low body fat to have
the six-pack visible.
Building a six pack in using equipment’s is
very easy considering your body fat is already under control. you need if you
are under 15 to 20 % it’s great.
abs are like any other muscle.
matter of fact abs is small group of muscle which can be trained relatively
easily.
I have outlined some of the ab
routine, they are:
Sit-ups which targets the upper
and hits secondarily lower abs.
Leg Raises: they are great
exercise which for lower abs and if done correctly can give you great results.
Crab Masala or crab fry is more
of a soul food for me, it’s easy to cook and amazing to taste. I am from the
beach town and we in Mangaluru (Mangalore) love cooking and feasting on sea
food. Crab is one of the excellent source of protein if you fancy being a
bodybuilder or any other kind of strength athlete or just want to build strength,
size and stamina for any sport.
Find the short video where I cook
and explain the recipe and procedure to cook this beautiful sea food in minutes.
In choosing crab I would say bigger the better and the colorful crabs add to
the aesthetics of the dish.
Here are the ingredients:
1.5 lb. fresh crab
Water (to cook the crab pieces)
Salt to taste
2 1/2 tbsp. chili powder
2 tbsps. coriander powder
4 1/2 tsp pepper powder
1 tsp Meat Masala
1 tbsp. garlic paste
1 tbsp. ginger paste
3 large onions (thinly sliced)
3 medium tomatoes (chopped)
3 green chilies (slit open)
8 tsp coconut oil
2 sprigs curry leaves.
Whether you are a foodie or food blogger or
someone into fitness and loves good food you will enjoy this dish. Subscribe to
my YouTube channel for seafood dishes and healthy meals along with fitness and
bodybuilding tips and training.
Ido portal – Just Move is an incredible
documentary by Brian Rose of London Real. It gives me immense pleasure writing about
this documentary in two ways firstly because it’s on Ido Portal and secondly, it’s
from London Real. This is the second Documentary I am writing about from London
Real, first one being on Dorian Yates, now that was a classic. You can find
that review on my blog.
The opening shot of the documentary
is amazing, I think London real has really curved a niche in making great documentaries
and sharing great story. The documentary take Brian rose to Israel where he meets
Ido again and discusses about various aspects of training, life and movement.
As Ido says “Move More” most of
you know Ido and for people who don’t know him and have a question who is Ido? He
is a fanatic on Movement pattern and who is always on verge of researching best
forms of training through movement. You know or have seen him with UFC champion
conor mcgregor. Well we can call him a movement teacher, more than that I think
he is a fascinating personality who has carved his own niche and his own cult
following. He has shared his knowledge and worked with teachers: from
Osteopaths, Manual Therapists and MD's to Professional Dancers, Yogis,
Athletes, Circus Performers and Fighters. People are embracing his new methodologies,
and his fame is just growing bigger and bigger.
Some of the lines are beautiful
in the documentary like when Brian remembers the first time Ido was on his podcast,
you see Ido mentioning “it’s not about what you want to learn but it’s all
about what the teacher wants to teach you”. Learning and finding a true teacher
is far more important than anything else. Enjoying the process of learning and
your journey on the path of learning is a surreal experience.
Well I would like this article to
be brief and would strongly recommend you people to head over to London real
and watch this amazing documentary on Ido. So, keep moving both in movement, life and learning.
Let’s get it straight whether
you want to lose fat, get shredded or get ripped there is a sure way to go
about it and getting it. I am going to show you how to get the fat lose done
and not the scale loss. I am a natural bodybuilder, a big believer in doing the
weight loss or muscle building naturally when I say naturally I mean No “steroids”
supplementation, there are many like Labrada or muscle blaze and many more. I will talk about supplements bit later in the
article.
Now coming to diet there are
hell lot of diet that you can try and experiment. Atkins diet, Keto diet or intermitted
fasting so on so forth. There are so many diets in the market that you get
confused hell a lot and leaves you wondering what works and what doesn’t.
Focus on getting rid of adipose fat and how do
you do that? create calorie deficit which in turn forces your body to burn fat
as source of energy. Weight loss is unavoidable when you go on calorie deficit
but that’s not the point here is it? You need to focus on fat loss and not
weight loss. Fat loss is the determining
factor which decides the program or diet is a success or otherwise.
A pound of muscle is 600
calories whereas fat is 3500 calories, so if you go on a calorie deficit of 500
calorie you will lose 1 pound of fat in a week with calorie deficit of 500 every
day. So, you need to lift weights to build muscle and lose fat so that it helps
burn the fat and retain the muscle mass.
Don’t be on a crash diet
You don’t need to crash diet and
do some drastic changes in your dietary habit instantly, as it might cause more
harm than good. Crash dieting is extremely harmful on one’s health and can
reverse the weight loss when you’re off the extreme dieting, thus brings you
back to the same point where you started from.
Eat small meals and Track
your Macro’s
It’s always better to eat 4 to
five meals a day rather than 2 or 3 heavy meals. It helps you in increasing
your metabolism which is vital in burning fat and thus helps in shedding
weight. I suggest having 3 to 4 meals and 1 or 2 snacks; this will help your
body to breakdown the food quickly and release energy quickly compared to that
of large meals. Take advantage of technology and use fitness Apps, like MyFitnessPal
to track your macros.
Here is a video explain what’s
best workout routine to build muscle and lose fat for natural bodybuilder or
someone who is a beginner or intermediate natural lifter.
Cut down on sugar and do
Cardio
Last but not the least cut down
on sugar and do cardio at least 2 to 3 days a week. If you are into any sport,
it’s icing on the cake as staying active burns more calories especially if you
are playing a sport.
I often hear people complaining they
don’t have enough time to train be it in the gym or at home. Well are busy we
all have life, but if we don’t have health it’s very unlikely we will live to
see your future generation or have a healthy life. So, exercise is a must
whether you are person working in a factory or a corporate CEO.
Don’t get me wrong I am not
denying the fact that we need to focus more on making money trying to earn to
make a better living, but we can’t ignore better health, can we? People who can’t
spend more than 30 minutes in the gym or at home working out, here is a very
basic yet very effective routine you can follow. You don’t even need a gym to
do this circuit training workout.
Biggest misconception among
people is that they need a gym to get fit and get in shape, which is not at all
a requirement when it comes to fitness. But yes, if you want to build a competition
physique then yes you need to hit the gym lift weights. If have money and passion with not much time,
then build a home gym.
Do the circuit training workout demonstrated
in the video and if you bring the intensity and consistency you will see great
results. I am not promising you that you will be Mr. Olympia material but will
get fit, agile and more importantly will become very energized.
How do I lose stubborn belly fat?
This is a question which people bombard me with all the time. Today I decide to
put this question to rest and let me tell you it all depends on your body fat
percentage!
If you are willing to put in
hard work and time, consider the following:
To have a six pack it’s
important that you must have low body fat to have the six-pack visible.
Building a six pack in using equipment’s is
very easy considering your body fat is already under control. you need if you
are under 15 to 20 % it’s great.
abs are like any other muscle.
matter of fact abs is small group of muscle which can be trained relatively
easily.
I have outlined some of the ab
routine, they are:
Sit-ups which targets the upper
and hits secondarily lower abs.
Leg Raises: they are great
exercise which for lower abs and if done correctly can give you great results.
Lying leg raises plus Crunch:
this is another variation which hits both upper and the lower abs.
Knee-ins: these are another
great exercise for lower abs
Reverse crunches: this is
another variation which hits both upper and the lower abs.
do let me know if you have any
more questions. Follow this routine and it will help you burn the stubborn
belly fat.
How often to should one train,
how often should one workout be a very debatable topic. Right from pros to bro’s
everyone has their own analogy to answer this question.I have help numerous beginners to intermediates
to train and progress to be better natural lifter.
Looking from a beginner and intermediates
stand point what’s the most important thing? we some might say make lot of gains
some might say reach the next level as fast as possible. Well I look at it bit
differently, how you may ask? Well let me answer and share my two cents on it. Most
important thing is to be efficient and say away from over training and burning
oneself out. Overtraining a sure way to end up with injury, which most of us
should be very aware of when we try to rush things.
Here is a video where I tell you
how often to train, what rep scheme and how many sets.
