Wednesday, December 20, 2017

Build an ideal Male Body

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

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.

Monday, December 11, 2017

Best Protein Source for Indian Diet

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.

Thursday, December 7, 2017

The Best Back Exercises for a Thick, Wide Back Workout Routine

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.

Must Do Exercises for Massive Shoulders

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!

Friday, December 1, 2017

Alistair overeem Vs. Francis Ngannou Ufc 218

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.


Wednesday, November 29, 2017

Aesthetic physique of Bruce lee

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!”


Monday, November 27, 2017

What workout machines should I use to start bodybuilding?

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.

Sunday, November 26, 2017

Build Massive Legs in minutes

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.

Tuesday, October 24, 2017

How to get paper thing skin by Kevin Levrone 2017



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.

Thursday, October 19, 2017

Kevin Levrone Reason for Comeback and India Tour Part 2


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.


Tuesday, October 17, 2017

Kevin Levrone 2017 India Tour and Bodybuilding Seminar


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.





Thursday, October 5, 2017

How to Gain Mass In your Biceps


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.


Wednesday, October 4, 2017

How to Lose Weight without Exercise or Strict Diet ?


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. 

Follow my YouTube channel and subscribe.

Sunday, October 1, 2017

Fat to Fit Transformation and H.I.T Training Module

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.


Friday, September 29, 2017

Best affordable fitness band in India?

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?

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!

Sunday, September 17, 2017

My Transformation from Fat to Fit Episode 8

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.

Saturday, September 9, 2017

Can Big Ramy win Mr. Olympia 2017?

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.


Friday, September 8, 2017

How Do Some People Manage To Lose 15 to 20 kilos So Easily?


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.








Wednesday, September 6, 2017

Which exercises should I do to get rid of my slim body?


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.

Monday, August 21, 2017

Mr. Olympia 2017 predictions


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?

Tuesday, August 15, 2017

5 Reasons you need to work out with kettlebells.


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.



 http://amzn.to/2uKsemG



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 Arnold Schwarzenegger Tribute


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.

Sunday, August 6, 2017

How do I build six pack abs naturally?


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.


Tuesday, August 1, 2017

Crab Masala Cooked and Served


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.

Sunday, July 30, 2017

Ido portal – Just Move Movie


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.

Thursday, July 27, 2017

Eat low calories and burn 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.



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.

Circuit Training Workout at Home or Gym


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.



Please subscribe to my YouTube channel.

Wednesday, July 26, 2017

How do I lose stubborn belly fat?


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.

Tuesday, July 25, 2017

Fat to Fit - How often should I train?


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.

Sunday, July 23, 2017

Golden days of Bodybuilding Lee priest


Golden days of bodybuilding is a new series where we look at the who’s who of bodybuilding and reliving the golden days of bodybuilding which inspires and educated us. The training of 70’s to 90’s bodybuilding pro’s, the era in which these bodybuilding legends lived in. Diet in 70’s to 90’s how the bodybuilding physiques changed. Controversies and the trump.


Today we look at the giant killer Lee priest, who is from Australia and is a legend in his own right. Lee started bodybuilding at a very young age at 12. He won Mr. Australia at 17,18 and 19. Lee has always been an outspoken and honest bodybuilder saying as it is and calling out any bullshit in the sport of bodybuilding.



Lee priest had a tremendous physique, thick and dense muscle and one of the best arms in the sport. I first remember watching him on ESPN, which back then covered bodybuilding shows like Arnold classics. He is big superman fan and has a superman tattoo and I think is one of the only person who can pull the Sergio oliva victory pose.



I believe he should have own some major titles, but I think he was in a very competitive era and the line up again which he competed was amazing. He competed against Dorian yates, Ronnie Coleman, Kevin levrone and Shawn Ray not to forget sultan of symmetry Flex wheeler.



One of crazy things you could see was lee priest body transformation from offseason to contest ready stage which was mind bogging. He is a great bodybuilder and true legend.