My transformation from fat to fit 2019

My 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 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.

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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 seminar’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.

I love to share my day to day life and what's worked for me in getting in shape and what's not. We always believe looking good outside is important but for me being good both inside and out is most important. So follow my journey and subscribe to my YouTube channel.

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.

Bodyhack Episode 2 - Nutrition and supplements

Body Transformation Progress and update how well or how bad it is going.Bodyhack is a new series where I not only try to have physique which looks good to be show ready but also has functionality. Unlike in  bodybuilding, the physique is just not for the stage.

That being said let's deep dive on how my body transformation has been going, I have put on 2kgs so that's like more than 4lbs. How am  I able put on muscle or is it all muscle? Truth of matter is you gain fat along with muscle when you bump up the calories. Is it the way I train I absolutely I agree but also it's more off what I do outside of gym. Things are getting interesting and I am able to make considerable gains without eating like a bodybuilder. Rest is very important as important as training itself,  don't believe try it!

In terms of calories I am consuming around 2500 calories nothing more than that. When it comes to sleep I get around 6 hours of sleep and able train and also manage other works, I also sleep less but it has never hindered my progress. Watch the episode 2 and enjoy.

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Bodyhack Episode 1

Bodyhack is a new series starting in year 2019 where I change and challenge my body with HIT workout. Real old school high intensity kind of training. All you see is raw training and fly in the wall recording, no editing gimmick or shooting 4k stuff. Follow my journey and build your physique alone with me the old school way. I show you how to do a body transformation without steroids or supplements.

As I said earlier its a on the go fly on the wall kind off vlog on fitness,life , hardships and triumphs. I will not glorify my body transformation journey with crazy editing like top YouTuber's tend to do. I believe in reality than making it lavish and viral. I am sure you will like my journey and support me by watching and giving me constructive feedback.

Now let's talk about my training plan, the principle of my training method is that one should train brief, infrequent and with all intensity aka H.I.T or high intensity training. 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.

Here I present you Bodyhack episode 1.

UFC 230 Cormier vs Lewis Fight Prediction

UFC 230 is what's up tomorrow and I think it will be a interesting fight to watch between Cormier vs Lewis. Lewis has great punching power and Cormier has amazing wrestling which helped him very well in his mma matches. 

In this new video I breakdown Cormier vs Lewis, I think it's interesting and an upset can be on the horizon. If Derek wins then it's going to heavy weight division again. Enjoy the video and subscribe to the channel. 

Fat to Fit Massive legs in Minutes

Fat to Fit transformation is on full swing with my new Leg workout for massive legs. This leg workout has helped me build mass and asthetics. Whether you want to build strong legs or massive quads to go on stage follow this leg workout routine.

You need to have strong legs to display a powerful physique. Whether you want to play sport or get on a bodybuilding show you gotta have quads and boy o boy work on front Squat to build those huge wheels. In this workout video you will see my leg routine that will stimulate every muscle fiber in your leg. 

It's the leg workout and specially the squat that separates men from boys. Leg press, squat are staple to build huge legs. 

My Transformation from Fat to Fit series is something I have been doing to get in shape and share my journey. Do me a favor and subscribe to my YouTube channel and support me. 

Physique Update | Workout Routine

Heya hope you all are having a great weekend. I haven't been able to train often but have made sure I workout at least twice a week.  I am a big believer in high intensity training and not a big fan of dieting. 

Two days a week is optimal training for maintenance and 3 to 4 days of workout is perfect for building great muscle mass. I will come up with new series on my YouTube channel and I am currently working on my new fitness book. 

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Natural Body Transformation episode 4- high intensity training

Natural Body Transformation - Fat to Fit is series where I will document my natural body transformation journey week by week. Share my exercise routine, diet to get lean and shed fat while retaining muscle mass.

This episode showcases all my back workout so far and how well my body is responding to high intensity training routines. Over all what I can say is body transformations does not happen very quick as they like to portray. There is no magic pill or diet and workout routine which can make you look like a cover model. Every thing has time and limitations.

Back is what makes or breaks a compition or shall I say how impressive your physique will appear. Strong back muscles are sign of strength and vitality, building a huge strong back is far more important than having a six pack. Back also ties in all the other muscle groups like chest and arms as they become secondary muscles when you Train back. Have been receiving lot of questions on training routine and diet. I will make more videos detailing diet and cut out the bullshit of things that don't work. Please follow my instagram @prathap_umesh 

 

I am here not only to share my journey but also to help you in your quest to get strong and healthy. I don't ask anything in return nor am I selling you anything. Do fitness has become business and marketing unlike the earlier days where it was a interesting self learning and development journey. 

Please follow this blog and my YouTube channel that's all I ask for not in return but to build a channel where we share our knowledge, experience, struggle, failures and strategies. 

Here is my workout :

T- bar rows 4x10

Barbell rows 4x10

Seated cable rows 3x10

Lat pull down 5x10

Barbell shrugs 3x8

As you already know I am firm believer in intensity and not high volume, heavy duty style.

#bodytransformation

Natural Body Transformation episode 5 - Come with me if you want to lift

Natural Body Transformation episode 5 - Come with me if you want to lift

Natural Indian Body Transformation - Fat to Fit is series where I will document my natural body transformation journey week by week. Share my exercise routine, diet to get lean and shed fat while retaining muscle mass.

Do you want to build a strong physique which is asthetic without any use of Anabolics then come with me if you want to lift. I am big advocate of building a physique naturally and focusing only on your goals and training not bothering about others or Naysayers. In this episode you will see me doing all my workouts mixed kind of training montage. 

I am here not only to share my journey but also to help you in your quest to get strong and healthy. I don't ask anything in return nor am I selling you anything. Do fitness has become business and marketing unlike the earlier days where it was a interesting self learning and development journey. 

Please follow this blog and my YouTube channel that's all I ask for not in return but to build a channel where we share our knowledge, experience, struggle, failures and strategies. 

Here is my workout :

As you already know I am firm believer in intensity and not high volume, heavy duty style.

Till next time train hard and make gains! 

Mike Mentzer Tribute

This article is a tribute to bodybuilding great Mike Mentzer. Mike Mentzer was a legendary bodybuilder from Golden era of bodybuilding. He was the guy who found HIT training style, Mike menzter training and workouts were legendary.

He had a phenomenal physique and was the right fit for golden era aesthetics. He found Heavy duty training or High intensity training. Mike menzter was a bodybuilder, businessman, author, writer and a true legend.

He said "Man, is an indivisible entity, an integrated unit of mind and body." Thus, his books contain as much philosophy as they do bodybuilding information. He emphasized the need to maintain perfectly strict form, move the weights in a slow and controlled manner, work the muscles to complete failure (positive and negative), and avoid overtraining.

Mentzer took the bodybuilding concepts developed by Arthur Jones and attempted
to perfect them. Through years of study, observation, knowledge of stress physiology. Arthur jones was one of the biggest influences for his new theories, we Arthur was a genius and a fascinating character. He was millionaire who was a true alpha.

High-Intensity Training the Mike Mentzer Way was Mentzer's final work. In it, he detailed the principles of high intensity weight training.

Getting jacked like a rock climber

Have you ever wondered how the heck this rock climbers are jacked and ripped. They sport great abs, pecs and muscular arms. Their physique is very detailed and show ready, legs is a different story. I was always intrigued by rock climbing in general, it's hell of difficult and is far more challenging than it looks be it indoor climbing or outdoor rock climbing. 

I tried my hand for the first time and here is how I did! 

The thing is I did it  after a arm workout, so they were sore as hell. Now that's not a excuse but rock climbing is very demanding on your overall body but predominantly on your back, shoulders and arms. Boy was I in for a surprise the amount of effort it took, but I kind of fell in love with it now. Those of you interested in my arm workout here is what I did! 

I plan to continue on indoor rock climbing atleast twice a week and see how good I can become at it. I feel rock climbing can be a great tool to get in shape quickly and efficiently. I am beginner at the moment but will progress rapidly. How do I know, we I am damn confident about it. Do give it a try folks and let me know how do like it. 

How many push ups a day should 18 year old do to get good physique

Push ups are an excellent exercise to build great chest. I recommend first find out  how many push ups can you do at a stretch be it 15, 25, 30 or 45. Then try doing at least 20 push ups in each set and do 5 to 6 sets.

Once you have accomplished that try doing more sets say 8 to 9 gradually over period of time as you build strength and become stronger. Then on increase reps in sets say to 30 and cut down on sets. Usually higher the reps better because it's a body weight exercise. over a period of 3 months you should see some good results.

 

Hope this was useful, for more update on training routines, Training videos and dieting strategies please subscribe to my channel. 

Fat to Fit 24 7

I have always been a fitness finatic, I wondered in search of perfect workout program to shed fat and get ripped. You have so many diets be it keto diet, intermittent fasting, war on carbs and the list goes on and on. Tried and researched training programs after training programs boy I as tired. 

I am sure most of you have had similar experience initially when you started, luckily for me I found what works for me and what doesn't early on in my life. I was always fascinated by bodybuilding and getting really strong was of prime importance to me. I thought it would give me superhero feeling, well it does in some ways. It builds your confidence and teaches discipline and most importantly setting goals and accomplishing them.

It's also during this time, when I was experimenting with workout routines I found what works for natural bodybuilders or shall I say people who love to lift weights. That finding was a eye opener, also Mike Mentzer was one of great influence in my study of bodybuilding science. Mike menzter not only had a herculean physique but also was a great mind. I don't know how many of you know that one need not workout 6 days a week and 2 hours a day to have a powerful shredded physique. The rest and recuperation places a very vital role in weight training and becoming stronger. Unlike the popular belief that more is better, I say apt is better. 

My Natural Body Transformation from Fat to Fit : Goals for 2018

In this blog post I like to discuss how my journey has been so far the ups and downs of being on a transformation journey. You can read through my older blogposts to follow the journey from day 1. 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 enhancers. 

Subscribe to my blog Rockhard Physique as I share my journey. 

Well, staying motivated thoughout the entire journey is the key and at the same time it can be extremely challenging. For me being on the strict diet is difficult not only because of the daily regors of life but also when you are a working professional it becomes very difficult to manage meal timing and meal frequency.  I am on a low carb, high protein and moderate fat. But it's ending up with me over eating carb, which is always the case when you're working and don't have lot of food choices to hit your macros.

Here in the below video I discuss about my goals, which I intend to achieve by December 2018.

That’s it. Great week. Thanks all my readers from around the world Ukraine, Russia, USA, India and United kingdom. Remember to come back to my blog to follow my journey. 

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