Category Archives: FITNESS

5 Things I did to lose weight faster and so should you

Weight loss is easier said than done but neither should be an impossible task. While it does require tons of mental and physical strength and grit there’s always a few things you can do to make it easier and faster. Want to know what I did and recommend? Find out below.

While most people experience instant results in the beginning fat burning generally slows down after a while but all hope isn’t lost just yet.

I switched to drop sets

A workout technique not many newbies would have heard of but I personally found dropsets to be way more effective than the rest. It’s simple, you workout using a higher weight till muscle failure and then continue for another 5-10 reps with a lower weight until absolute failure.

Be careful though. Overdoing it can result in instant fatigue and slower recovery. With dropsets getting your carb dosage is important to stay energized throughout. Here’s more in details about dropset workouts,

 

I kept my diet simple

When it comes to diet for newbies it seems to turn into an obsession. Every gram of food needs to be precise. While that seems perfect your chances of succeeding with a diet plan are higher if you take it easy.

Excessive stress can lead to poor choices such binge eating etc. enough to spoil your weeks of effort. Get everything prepped up during the weekends and separate it portion wise into Tupperware boxes.

Sorted out my carb intake

On the days I train I prefer to get the entire carb dosage needed but on my off days or days when I take it easy I prefer to consume only 40-50% of the regular intake. This is useful because it prevents excessive carbs from being converted into fat on off days.  Also it gives the body enough time to adapt and grow according to the new dietary changes.

Got my omega doses sorted

Now whether you opt for it in supplement form or in dietary form is a personal choice but I am sure you’ve heard plenty about the benefits omega oils offer the body. It’s recommended for both bodybuilders and weight loss seekers.

This is because it more importantly improves general health which irrespective of your goals should remain priority. For even better results I would suggest you combine it with CLA (Conjugated Linoleic Acid). For dosage contact your trainer.

omega-oils

I took my days off

Does taking a few days off scare the hell out of you? Worried it will ruin all the effort you’ve been putting in daily? Here’s a golden rule about training most people tend to ignore.

Rest is as important as your workout itself.

So yes if you’re not in the mood or have aches or a bruise, take the day off. For your training to be productive you need to feel fresh and stronger which happens only with good rest.

5 Tips for a Killer workout your trainer won’t tell

Your workout isn’t just about your diet, or the weights you’ve been lifting or your supplements. It’s a combination of it all. Each element plays an equally important role and any lack of focus or misjudgement can lead to an imbalance which in turn results in average workouts or even a rut. If you’ve got that rut feel here’s what you can do improve and kick ass once again.

Get up, get moving

Believe it or not most workouts end even before they begin. Confused?  Well waking up after a 2-3 hour sleep will only result in a wasted day at the gym. While your diet, lifestyle etc. everything plays an important role sleep remains priority.

It’s only during sleep that the body undergoes recovery and release of hormones that instigate growth and development. Shut out the distractions, find the most comfortable of mattress and get a good sleep.

gym-tired

Always warm up

Well it’s not something you’d get too thrilled about at first but trust me it’s as crucial as any of your upcoming weight or cardio exercises as it helps set a strong base and gets the blood moving. There are plenty of ways to warm up.

Dynamic stretches are often the most recommended form but you can also opt for some light cardio such as cycling, rowing using a concept2 rower, jogging. Just avoid static stretches as it lowers performance levels. Here are some dynamic stretches to try.

 

Find the right partner

If you’re looking for a workout partner my suggestion would be you ‘look up’ i.e. find someone better and stronger than you. No it need not up the big guy next to you. It can even be your friend that started few months ahead.

With the right person at your sides you’ll be able to pull of the extra reps and sets, get on hand tips and corrections, pull of a new move etc.

Find your motivation mantra

Believe it or not the gym itself can be both a motivation as well as a demotivation. Watching the guys lifting tons of weight, do stuff you’d have never imagined can be intimidating at first and that’s why staying motivated is important.

It need not be confined just to your looks or clothes or your trainer, that’s a recipe for disaster. Music is a super-agent. Grab onto anything that keeps on your toes and yet happy.

gym-music

A good pre-workout diet

Well sooner or later it all had to come down to your diet. After all those big guns are made not just built at the gym but cooked in the kitchen too and the most important meal you’ll have is right before you hit the weights and machines.

These meals should be high in carbs and proteins. So grab onto some chicken, fish or even oats and have it 25-30 mins before you begin. Don’t leave it too late or too early, timing is important.