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.

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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.

How many kilometers should I walk per day to lose weight in one month?

Weight loss can be achieved by numerous ways and we can achieve the desired results. Walking is one of the simplest and basic form of exercise which everyone can do. If you are new to fitness or just pondering on what to do to get fit, I suggest start walking. That’s the first thing we do and should in life. Humans were built to walk 40 miles a day and hunt saber tooth lion.

How many kilometers should one walk is a very vague question, the reason I say this because it all depends on what level of fitness are you at? If I say you need to walk 10 kilometers a day to lose fat and if you have never even walked 5 kilometers at a stretch in your life, it’s not going to happen. So, I would say start by 1.5 kilometer a day and gradually increase the distance. Once you’re able to walk 5 kilometers try doing it in lesser time. I would say 5 to 7 kilometers is a great mark, but again it all depends on your level of fitness.

Weight loss is just a byproduct of your constant effort and consistency in training. There are far more beautiful accomplishments which can be experienced while going through this body transformation or weight loss journey. Some of the benefits are improved stamina, being energetic all day, positive outlook towards life and other challenges you take up. Remember if you look good, you feel good and if you feel good everything around you automatically turn out to be good.

Thursday, July 20, 2017

Cheat sheet to kick start your fitness Goal

How many times have we vowed to ourselves that we shall shed X amount kgs/lbs. Say in 3 or 4 months and failed miserably time after time. Been there done that and as someone who has been in the game for longtime I can say it’s the same mistakes that I see people make often. Before you form an opinion, this is not about this is wrong and that is right! I always believe in having an open mind and see what works and mind you what works better.

Let’s look at what makes people fail than why people fail? I would say based on my experience of training people ranging from trying to shed weight to getting ready to compete in physique contest, Number one thing they lack is motivation. Yes, you heard me right, it’s something one needs to keep burning day after day and from one work session to another. Now let’s look at other factors which will lead you astray from your goal.

1. Your training too hard Too soon.

I see people training too hard as soon as they start their fitness journey that by week two or three you see then on the sidelines. Always remember to take it slow when you begin something which takes time. Hitting weights in the morning and doing cardio in the evening is excellent if you have some training experience under your belt if not then you are going to burn yourself out and even before you realize, your fitness goal is out of the window.

2. Nutrition is not on point.

I know you aren’t Mr. Olympia or have any intension of being one but that isn’t an excuse to hog like a pig and eat whatever you want to eat, sorry it doesn’t work that way! Make sure you have a decent nutritional plan to suit your specific fitness goals.

3. Inconsistency.

This is what makes or breaks your results and your effort. I cannot stress the importance of being consistent not only to training but any other ventures you aspire to take up. BE CONSISTANT!

Always remember Rome wasn’t built in a day, so does a great physique.

What is the best time to work out to gain more muscle?

Any form of exercise is vital for a healthy body and a sound mind. I often get asked what the best time to train is. Well the answer I provide is anytime! Even though people always ask this question they aren’t ready to hear the truth. Before I get into the nitty-gritties of best time to train, I want to emphasize that training itself should be the primary goal and then once you are consistent at it then comes the question of how do I better it. First and foremost, train and train Consistent, which should be your ethos.

Weight training or any other form of rigors training affects central nervous system activity and hormonal production. Our body runs in a rhythm called as Circadian rhythm, which is a 24-hour cycle which controls our physiological process like sleep, hormones, metabolism and wake up pattern. The trick is to figure out when it’s at its peak and when it’s at the lowest, sounds simple? Well it isn’t.

Before it gets too complicated and too scientific let me tell you best time for weight training based on my 15 years of weight training experience. I have found and peaked while training between 9 am to 11.30 am in the morning and 5 pm to 8 pm in the evening. Despite these times being the best to peak and perform weight training your body can be tricked and trained to yield good results at different times as well. That’s something I will cover in my future articles on weight training. If you are novice I suggest you train at your convenience at first but be consistent and try to train in the evening as you may drain out energy if your train in the morning and then pursue the daily rigors of life.

What is better for losing weight, running or skipping?

Well Walking is awesome jogging is even better if you have great knee's. It’s a great way to build stamina, but what i want to point out here is just walking alone isn't going to help. The best way would be to do train with weight and do the cardio natural way.

If may suggest, I suggest this book in case of you are a beginner or an intermediate. there are several fitness books but most of them are not what the public needs and, they can’t train the way a bodybuilding, weightlifting trains.

Here is a book where i have outlined specifically what workouts for beginners or intermediates. whether you want to build muscle or lose fat, fitness industry is full of myths and it’s important to see and understand what works for us and what doesn't.


Now coming to the question and looking at it in detail, weight loss and fat loss are two different things and its often misunderstood. If you just want to be fit and healthy then skipping along with jogging three a week is more than enough. It will help you not only in feeling better but also will help you be slim and fit. Progressively you can build on running more often and covering more distance and then try to beat your PR’S. but a word of caution if you run on a regularly make sure you rest well and monitor your knees for wear and tear. Good diet and well rested body is vital to recover.

Wednesday, July 19, 2017

What is the best workout Routine to build muscle and lose Fat ?

I often get asked as to what’s the Perfect Workout Routine? my answer is always very simple, it depends on your Goal and your training Experience as in what stage are you at? Are you beginner, intermediate or an advanced natural lifter.

There are numerous training program and every program can yield results. Now here is the catch if you are going to copy a professional’s training routine, then it isn’t going to work buddy. You make ask why? Well simply put you can’t handle the load and volume a professional handle and who can be on steroids and with ton of training experience. Another point to note is genetics, that’s the most important point of them all.

One of the best yet the simplest training routine or workout program which beginner’s and intermediate’s lifters can follow is 5 x 5 training. 5 x 5 training involves lot of compound moment and is great to build strength. It’s 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.

 You do 5 sets of 5 reps of 3 to 4 compound exercises like bench, deadlift, Barbell rows, OHP. Choose a weight with which you will be only able to do 5 reps. Then progressively keep on adding weight to your lift preferable 2.5kgs or 5 pounds every week or once in two weeks depending on your strength levels.

So, coming to training naturally 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 and with lot of intensity. Workout intensity is the key if you don’t workout hard enough to stimulate growth then will not build muscle. I have started my transformation, and I also would like to touch various topics related to natural lifters and try to destroy the myth and hype in the fitness industry.

Here are my videos on these topics and my transformation from fat to Fit.

Whether you are trying to shed fat and turn your body from fat to fit or skinny to muscular physique, I will help you. Follow my journey and subscribe and support my channel also I would love to answer all your question related to workout plan, diet and training frequency.

Monday, July 17, 2017

How To lose weight fast? Diet, Exercise and Supplements

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.

Friday, July 14, 2017

The Average Lifter Podcast

The Average Lifter Podcast is geared towards beginners and intermediate Lifters who love to train are it in bodybuilding or weightlifting. I often get asked How to build biceps fast? How to get big Arms? What is the best workout routine?  Well this podcast is for you guy the natural bodybuilders who love natural bodybuilding and love to lift weights.

 The Average Lifter Podcast
The Average Lifter Podcast
Today we live in age and time which is plagued by information overload, we don’t know what is right and what’s wrong, what works and what doesn’t. As a natural bodybuilder things are different compared to someone who is on gear or performance enhancing drugs. I discuss diet, exercise and the bodybuilding lifestyle on my podcast. I talk about training techniques, diet and fitness in general across the board. Follow my podcast on anchor and ask me any questions on which you want me to answer and I shall. Here are two episodes, click and enjoy and provide a feedback and share it.