Big Leg Workout

If you want to build mass then you have to start with lower body. That's the way to go build legs like tree trunk. Whether it's boxing, mma or bodybuilding you need good set of big and strong set of quads. Specially in martial arts since power is generated from ground. To build great set of quads you had to compund exercise along with leg extension and leg press. Having great upper body is good but having strong and dense quads is important. Some of the best exercises are barbell Squat, leg extension, front squat and rominan deadlift.

SQUAT Everyday Day 1: Squatting and Calve Raises

I will be squatting everyday from today to build my leg strength using bodybuilding, Olympic weightlifting and power lifting techniques. But most importantly I want to build my quad training program by squatting every day.

I believe in deep squatting. The deeper the squat, the greater the power output. Because squatting deeper requires more work from the muscles—particularly those of the posterior chain (calves, hamstrings and glutes).

Olympic lifters specially Bulgarian lifters practiced this squatting everyday and found amazing benefits from it. Their intensity was on a different level, mine is no where near the intensity and volume they train. But I want to build up that intensity day by day. Do follow my journey and subscribe to my YouTube channel and this Blog.

Fat to Fit | Transformation Men India | Ep4

Transformation from Fat to fit is a series where I transform my body from fat to fit using High intensity training is one of the best methods 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 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.

My Transformation progress has been really good it’s been a fat loss and muscle building journey. I currently weigh 69.2 kg I have lost over 6 kg since I started now, I am doing this body Transformation videos in reverse order and to understand you have to follow the body transformation and weight loss series on my YouTube channel. I have detailed in the video about my training split, what I eat and what’s my meal frequency. 

Please follow my series and comment and share. 

#weightloss #fattofit #Heavydutytraining #arthurjones

Best Budget Flat Bench for Home Workout Set up | Indian Home Gym Set up

Build a home gym is one of the best move I have made and has worked well for me. I can workout anytime of the day whether its raining or sunny doesn’t matter. Biggest factor is I save time and money, because if I were to work out in a commercial gym wouldn’t be possible. Some people believe investing in home gym is unnecessary and futile, but I found it otherwise.  

My new addition to my home gym is a flat bench which is made of solid steel. Home gyms in India are rare. If you are looking for budget bench for home gym set up here is my review of flat bench, I purchased recently for my HOME GYM WORKOUT. I found this to be best budget home gym equipment and best for a home gym set up. It cost me 2200 rupees. I have test it I have bench 100 kgs no wobbling and it's very well built. The bench looks sturdy and is an asset to home gym. This is a big asset to my home gym.

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Natural Body Transformation 2021 Week 1 Day 2 Chest Day

 In this blog post I would like to discuss how and why am I starting a body transformation. This will be a series of blog post with some pics and videos from my Youtube channel to monitor and document the body transformation progress. Many people claim to be Natural and share progress pictures where you see drastic changes. Body transformation done in a natural way is the best way because the changes will last longer and you don't need any anabolics or steroids. Subscribe to my blog as I share my journey.

Day 2 Workout

I would like to say that transformation i did back in 2019 was awesome and i saw great results also found variables i could change to get better results. I follow high intensity training like thw Arthur Jones and mike mentzer advocated. I believe i volume training also gets you results but not as well as that HIIT. Now once you start training intensity is the key and thats the most important factor people missout on while trying to workout with HIIT Method. I tailor and create my workout and use HIIT according. 

As far as diet is concerned I am on a low carbs on most days and typically fast 2 days of the week for 16/19 hours on those two days. I dont follow a high protein diet as it can tax your kidneys and overall its not feasible to do it on a regular basis with busy schedule. moderate fat will be something consistent. It takes time to hit the macros on point let's not forget it's not a day or two's journey it's gonna be a 12 to 16 weeks of transformation. I plan to build muscle while getting as lean as possible. 

Chest 

Barbell bench press

45.45 kgs x 20 reps 4 sets Warm up

70 kgs x 5 reps 2set

Dumbell Flys

22 kgs x 10 reps 3 set

It's been a good couple of days of training so far. It's a long and hard journey both physically and mentally. But that's the beauty of any challenge you take up, remember to follow my blog and follow my journey. See you in the next article.

Squat Day 1 Body Transformation Home Workout Episode 1

Body Transformation Home workout series is a reality documentary drama of my body transformation. This is episode 1 of my journey on a quest to get fit and shed fat. I have just started my weight training after a semi layoff from weight training. This a curtain raiser, I shall say was day 1 of my training. This is a very short video what I call a YouTube shorts video, here I squatted 100kgs for 2 reps. I trained as my fast workout because it’s the challenging and also lagging body part. This series is more than a workout video it's a journey of daily rigors of my life and the environment I live in. Even though it's a trend to tagged it as a vlog in real essence it much more than that hence I call it a documentary.

This video is an excerpt from leg day. I did 3 working sets and 4-5 warm sets. Rep range on a working set is 5/7 and reps on warm up sets I do 12. I live in India, most of the gyms are closed so setting up a home gym was very beneficial for me. I have free weights no machines. I am big believer in training with high intensity method which was introduced by Arthur Jones and popularized by Mike Mentzer “Mr. Heavy Duty” and Dorian Yates who has been Mr. Olympia numerous times. I have many videos on HIT (high intensity training method) on my YouTube channel. Please go through the playlist. 

Please comment on my transformation series and subscribe to my YouTube channel. See you in the new episode.

Happy weekend.

How Do bodybuilder build their muscles and what food habits they follow to build strong muscles?

I am often asked how do bodybuilder build their muscles and what food habits they follow to build strong muscles? Well, first thing I say is consistency. Yes, you heard me right! That’s the first quality once needs to excel in a sport or profession to be successful. If you have discipline and dedication then you can accomplish the most difficult task easily. 

Now getting to diet or the food habit they first get big by bulking up. They consume lot of calories to accomplish the size they want to achieve and then they go on a cut or rather a calorie deficit diet. when on a bulking diet, they eat food high in carbs and fats then later on gradually reduce the calorie consummation. Mostly they eat Rice, sweet potato, chicken, eggs, lots of veggies, milk and fish. When it comes to calories it purely depends on what kind of look are they gunning for and the weight class or the show they are competing. So fundamentally if you want to bulk you have to increase the calorie intake and to get cut you have to be on a calorie deficit. 

Here is a video of simple meal I follow on a typical day. This is my Transformation series and what works for me necessarily will not workout for you. So find the right balance. 

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3 Best Resistance Band Exercise for bigger biceps no attachment using Decathlon Resistance Band

 3 Best Resistance Band Exercise for bigger biceps no attachment using Decathlon Resistance Band. When I was looking for best resistance band to buy in India during lockdown. I bought Decathlon Resistance band 45 kgs, it’s worked really well. I have been constantly asked by YouTube and Instagram followers to do a video on what resistance band can they buy in India or resistance band to buy from amazon. We’ll all I can say is, I have a Decathlon Resistance Band and now let’s get to work and exercise with resistance band.

When it comes to training arms its intensity and right amount stress which is important. Now let’s focus on best exercises for biceps using resistance band. My big 3 exercises which work really well for me whether it’s using free weights like dumbbell and barbell or you want to use resistance band. The core principle of weight training remains the same.

Here is a video of me explaining the best exercise for big arms.

3 Best resistance band biceps exercises performed are:

Normal curls medium grip - 3 sets of 12 Reps

Hammer curls - 3 sets of 12 Reps

Preacher Curls - 3 sets of 12 Reps

* Bonus Exercise: Reverse resistance Band Curls.

Please comment whether arms are your lagging body part and I will make specific videos to target them.

Link for Decathlon Resistance Band45kg Review

https://youtu.be/tfHz-0gunBU

Link for Decathlon Resistance Band full body workout

https://youtu.be/0rYYawu8qG4

Link for Decathlon Resistance Band Leg workout

https://youtu.be/QffEhBtmSfg

No Equipment Full Body Home Workout for weight Loss

 Many of you have been wondering how to get fit and loose weight without going to gym and staying at home. Well, I have a perfect workout for you folks. Its strength and condition based and is very effective in shedding fat. You can get in good shape and be fit if you follow the routine. Let me tell you all you have to do is a 15 minutes full body home workout. 

Now, follow along with me to do a No equipment full body home workout. This workout can be done inside your home or in your backyard. This is designed to build endurance and strength and stamina over a period of time. The workout comprises of following exercises.

Hindu push ups

Push up variation right from Normal/wide/close grip.

Kick outs

Kicks touching your toe

All done in combination one after another with little rest in between but if you are a beginner then to do take breaks as and when you feel like and gradually build endurance. Here is a video instruction of me doing the workout all out. 

Please subscribe to my Youtube Channel and Support. Comment, share and subscribe.  

Barbeque Chicken at Home | BBQ Chicken Recipe

When we talk about food, what’s the first dish that strikes your mind and heart, if you are a food lover like me. Yes, you heard me right I love food. My personal favorite is BBQ chicken, cooked or grilled I am always ready to devour it with a hungry belly. I love to workout and stay in shape but I am not the type, who stays or shies away from food. If you eat more workout more, burn calories but never compromise on your favorite food.

I will tell what, when it comes to BBQ or barbeque chicken it makes everyone happy and you can eat it on any occasion and anywhere right from your backyard cooking grill to a fancy restaurant. I have found few good qualities in BBQ chicken compared to other dishes is its juicy, easy to cook and you can flavor them as you like. Oh! Did I happen to not say affordable? Being into fitness and bodybuilding I can’t stress enough the value of proteins and amino acids. Now that’s a different topic, lets stick with BBQ, shall we? I typically cook barbeque with 1 kg of chicken that’s like 2/3 lbs. of chicken for people using lbs. metrics. 

How do I make BBQ? well let me list down the ingredients I use to cook a mouthwatering barbeque chicken recipe. 

Chicken

Butter

Chili powder

Mustard powder

Salt and pepper

Some secret spices 

These are some of the stuffs I use to cook a BBQ chicken, please do watch my YouTube channel and subscribe for more.

Decathlon Resistance Band 45 Kgs Leg Workout | Resistance Band for Home Workout

I bought a Decathlon resistance band 45kgs of resistance. I find the resistance band workout to be very effective and efficient, however by no means am I saying that they can ever be better than free weights. Every piece of equipment has its use in time and place. Now we have less or no access to gyms, can’t or don’t move much. So that brings us to the question how do we get in shape then? Well, you are in luck please follow my resistance band workout where I detail all resistance band exercises right from a leg workout, chest workout, arms workout and also back workout. 

 Resistance bands are unique and mobile can be carried anywhere anytime unlike a machine or free weights. Also, you can do lot of exercises with one piece of equipment. Now that’s what I call a great exercise tool. I have designed a leg workout and consist of only 4 exercises you need to do to keep up in shape and tone your leg muscles.

Please do follow and subscribe to my YouTube channel. Let’s workout and smash it!

Homemade Indian Butter Chicken | Dhaba style Recipe

 Homemade Indian Butter Chicken | Dhaba style Recipe will be shared today on my blog to all food lovers. Even though it’s a bodybuilding channel, my love for cooking and sharing some of the healthy diet shall continue and let start from one of the most beautiful dhaba style dish. The famous Indian butter chicken is a mouthwatering dish and the tender meat with this amazing gravy will make you go on a bulking mode and build lot of mass for sure. It’s not only popular in Asian countries but also across the world. 

so, without further ado I am going to share my video from my YouTube channel.

Ingredients

1 kg skinless chicken large slice, 

cut into roughly 1-inch cubes 

1/4 cup full-fat plain yogurt 

1 tablespoon olive oil 

1 tablespoon ginger garlic paste 

1 teaspoon dried coriander

 1 teaspoon Kashmiri Lal Mirch 

1 teaspoon cumin Salt to taste 

whole almonds 

8 whole cashews 

2 tablespoons unsalted butter

1 tablespoon ginger garlic paste 

1 teaspoon sugar 

1 (15-ounce) can canned diced tomatoes 

2 tablespoons dried coriander 

1 1/2 teaspoons ground Garam Masala 

1/2 teaspoon ground Kashmiri Lal Mirch 

1/2 teaspoon salt 

1 cup water 

1/4 cup heavy cream 

1/2 tablespoon Kasuri Methi

Vince Gironda 36 Eggs a Day Diet | 3 Dozen Eggs a day diet

Vince Gironda was a legendary bodybuilding from golden days of bodybuilding. He was an amazing bodybuilding trainer who trained many great bodybuilders and Hollywood super-stars. He propagated 36 eggs a day diet. yes, you read it right! Its 36 whole eggs not egg white. Vince Gironda was a revolutionary trainer and had many theories on diet, training and rest. He had created 8 x 8 workout, unique diets and working out protocol. 

Now let’s talk about cholesterol, our body needs it to make hormones, vitamin D, and substances that help you digest foods. cholesterol is a waxy fat-like substance that's found in the cells of your body.

LDL - Bad cholesterol. HDL - good cholesterol.

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