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