Category: Nutrition

Gym isn’t the only place we have to be to stay healthy and fit. There is so much we can do outside the weight room to gain optimal health. We don’t have to give up on our health just because our surroundings or circumstances have changed.

I have come across people who have completely given up training because of the changes life is bringing to their attention, such as, change of career, moving to new city or country, having a kid, getting married, low in cash etc.

Our body doesn’t need gym to be active, all it needs is a determined mind with at the least 15-20 minutes aside to jump up the physical energy. One has to be resourceful to create an environment for a healthy living.

I have had various times my life when I wasn’t able to go to gym, either due to affordability or physical access due to my location. But I have always found ways to train my body and this still happens if I am travelling for work or leisure.

There are at least six exercises that I have used and continue to rely upon outside the weight room. Something you can do too anywhere anytime.

1. Push Ups – you can do this practically on the ground you are standing right now. The best workout that activates the muscles in the entire body even though the squeeze and flex part is happening in the upper part.
2. Dips – if you have a chair or corner of the bed around you, this is another workout that you don’t need any fancy equipment for.
3. Pull Ups – the most impactful workout that can be done with variety of grip holds, wide grip, and close grip in both supinated as well as pronated hand positions. You can use a bar in the park, get one from a sports shop to fit on your door or find a tree bark to hang on to.
4. Squats – great compound movement that can be done anywhere you want. If you want to add weight then just fill your backpack with some books to wear it on your back or front and you have got yourself a nice leg workout done.
5. Lunges – same principles are squats except more variety. You can do forward lunge, backward lunge or walking lunge. Again you can make it harder with a backpack on your shoulders
6. Upper and Lower Abs – if we are focussing on our upper and lower body then we shouldn’t forget our core – our abs. Lay on your ground get some crunches as well as lying leg raises to cover both upper and lower abdominal region.

With these handful of exercises, one can easily stay in good shape throughout the year without having to go to the gym. I certainly do enjoy the environment of the gym I go to but that doesn’t mean I only rely on that factor for my fitness. Give yourself permission to be flexible with the approach of training and physical fitness, you will become more resourceful than you have ever been.

Rahul Talreja

Transformation Coach

Physical training initiates with a mindset of whether a person wants to do it or not. Only after that it comes down to deciding where, when and what about the training. Many people get tied up with an excuse or rather limitaion of not having enough resources to train, be it time, gym access, clothing, money etc.

However, it really is not about having those resources available but resourcefullness of an individual. Utilising the best of what we have got is what counts the most instead of waiting for the best to arrive and this is what seperates winners from loser, successful from mediocrity and champions from ametuers.

This does comes with the mindset of how we see things, our perception based on our reality. But that doesn’t mean one cannot change the way they think, all it takes is to be open to learn about new ways to form new habits of success.

So coming back to being resourceful the easiest and the fastest way is to ask yourself “how can I” questions because they are really a dimension opener.

• how can I train in my current circumstances?
• how can I make best use of my enviornment around me to train?
• how can I eat healthier?
• how can I avoid bad nutrition food?
• how can I improve my performance and recovery?

And so on

What you are doing is allowing your subconscious mind to think beyond it’s current limitations that you have already set by constantly repeating of the notions such as – “I don’t have time”; ” I don’t have money”; ” I am too busy with work and kids”; ” I can’t be bothered” and the list of limitaions goes on.

We all have challenges on a daily basis but whether we focus on finding solutions or the problem itself is our choice.

Rahul Talreja

Transformation Coach

One of the second largest body part (legs being the largest muscle group), back comprises of multiple layers muscles that needs work to earn that V-taper lats coming out like wings.

Not only having a great wingspan enhances everything about an individual’s masculinity but it is also a sign of hard work that has gone in building it.

The workout I want to share here is simply unforgiving when it comes to bringing every last breathe out of you. All I hope is when you finish this workout, every muscle within the structure of your upper to lower back is screaming of lactic acid.

Let’s get started-

1. T-Bar Rows – 3 Sets of 8 to 10 Reps
2. Close Grip Seated Cable Rows – 3 Sets of 10 – 12 Reps
3. Overhead Machine Pull Overs – 3 Sets of 12-14 Reps
4. Deadlifts – 4 Sets of 6 Reps
5. Pull Ups – 3 Sets to failure

Now, normally you would start with pull ups because that’s what everyone is doing. But for us to create results that others can’t we need to do things that other’s aren’t.

For exercises 1 till 3, i.e. T-bar rows till Overhead Machine Pull overs, taking 60 seconds rest intervals is good enough to get your ATP levels back up. Increase the rest period from 60 to 90 seconds when you start Deadlifts all the way till last set of pull ups.

The idea is to shock your back by doing unconventional moves by breaking some rules. Although all moves are compound but every rep is purposeful.

All the Best!

Rahul Talreja

Transformation Coach

BYBS Transformation

Every champion was once a contender, every pro was once a beginner.

Starting your muscle building journey can be confusing, a bit daunting and over whelming specially when there are lot of experts, articles, videos, books, trainers etc. around you full of information. It is good to have a goal but to follow a direction that is effective, efficient and informative is great way to move forward.

If you a beginner in the gym or someone who has been working out for building muscle but still not getting results, I would like to share 6 important tips so you can start packing muscles in the right manner.

1) PREPERATION – it is the key to see the progress. A well prepared athlete is all about thinking ahead of the game in terms of time of training, prepping meals in advance for the week, having the supplements lined up and of course prepared with a training plan.

An unprepared person is the one with all excuses of time, missing meals, or even the workout because they are not fully recovered from aches & pains of previous workout. So make sure you are well prepared in advance.

2) COMPOUND TRAINING – if you want to pack muscles the best way to train is to focus on compound movements such as – squats, pull ups/ lat-pull downs, chest press, dead lifts etc. This kind of training attacks primary and secondary muscle groups, increase the blood flow, increases testosterones levels in the body and helps in consuming the stored carbohydrates as energy source.

It opens up your body to consume the protein, carbohydrates and fats into filing the muscle fibres that opened up the blood flow within.

3) CONSISTENCY – yes you may have heard this a lot around you but being consistent is what makes and breaks the whole deal. You can’t have 1 day of eating 5-6 meals and next day down to 4 but still expect the same result as previous day. Same goes for training, supplementation and so on. Being consistent with training, meal prep/consumption, recovery every single day is what is going to give results.

4) CLEAN CALORIES – a lot of beginners start to think that just because they are lifting heavy weight, the have ticket to go eat junk food. No Sir! Not in my watch.

You just can’t give in to eat that double cheese burger, large pizza, coke, fries, cookies etc. You have to stick to clean form of carbs, lean protein and good fats. It’s like you are fuelling your car, the cheaper you are going to get in terms of quality the cheaper your body is going to perform.

5) CARDIO– another mistake people do in their muscle building phase is to avoid cardio completely because they think it is going to reduce their muscle or “gains”. In fact, performing cardio helps with better blood flow to assist transport all the nutrients in the food you are consuming to the targeted muscles you have trained that in return will grow better. Additionally, it improves heart health to deal with intense training. You don’t want a dirty bulk but clean and lean way increasing body mass.

Tip: as soon as you are done with weight training have your protein shake and do 15-20 minutes of interval cardio session.

6) PUMP UP – now here I am talking about pre-workout. One needs to have a good mind muscle connection before hitting the gym. This is where a good pre-workout is important which has all important ingredients such as – citrulline, bet-alanine, nitrox ide, caffeine, glutamine, amino acids, creatine, etc. Most beginners go for pre-workouts that are high in mental stimulants giving them the physical goose bumps or shakes. They might be pumping you up in the mind but physically aren’t too well to use. You need to pick the one which improves not only your mental focus but also your performance in the gym.

Sticking to these basic 6 tips of muscle building will help you see the results that are desired by many. I hope you liked the tips, feel free to share these with your training partners.

Rahul Talreja

Be Your Best Self Transformation

http://www.rahultalreja.net