Crushing Back Workout

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

 

 

How to Break a Fast?

Whether it is a celebration of change of season, cultural tradition, religious practice or health benefits, fasting is one of the common approach around the globe. It is also being used within fitness industry by athletes for cleansing, improved digestion/metabolism, improve hormonal balance and fat loss.

Regardless of the purpose of fasting, in simple words, the basic nature of it is to go without food for a significant amount of time in a given day. Depending on how long one is fasting for, the lack of food intake does shrinks our stomach as it gets adjusted to the amount of food it is getting during that period.

BUT when it comes to breaking the fasts, most people make these common mistakes:

  1. Eat big meals straight after the fast is over
  2. Drink less water, therefore, the body is dehydrated which, in turn, makes an individual more of mistake (a)
  3. Eat very fast trying to consume everything at once
  4. Break the fast with food that is high in sugar and high in saturated fats
  5. Go out for big feasts

Now, I am not here to talk much about the fasting itself but how to break them in line with appropriate timing. During the fasting period the stomach shrinks and the body is used to less food. The internal machinery of digestive system has had a good break, so it can’t be put to work with huge meals straight away.

So here is how you can break your fast in a chronological sequence

  1. Hydration – if you are fasting for Ramadan, where an individual doesn’t drink fluids, then you break you fast with water to open up the stomach lining. However, if you are fasting is where you are drinking fluids, make sure you stick to fluids with high electrolytes such as coconut water or simply water.
  2. Raw Vegetables/Salad – the first form of solid food you must introduce to your body is salads or raw vegetables that are high in fibre and fluids to help your digestive system at ease. This puts less pressure on your body as a whole.
  3. Cooked Vegetables – once you have introduce raw veggies and salads, the next up is semi cooked or cooked veggies to follow the path.
  4. Protein – once your body has open up its doors, then you can start introducing a form protein to your body, like your low fat cottage cheese (paneer); tofu; fish, chicken, lentils, egg whites, salmon or tuna. Make sure the protein source is in lean form.
  5. Fats – after your protein source, comes your fats from nuts, avocado, chia seeds, hemp seeds etc.
  6. Carbohydrates – last up is carbohydrates such as your sweet potato, brown or basmati rice, wheat pasta, potato etc.

The reason we go in this sequence is to help our body get used to food. The important task in this process is to make sure you are eating very slowly instead of gulping down your throat like a hungry monster.

Follow these steps your body will thank you and your fasting will become much more fun because you will come out as a winner.

Thanks for reading this blog.

All the Best!

Rahul Talreja

Be Your Best Self Transformation

 

 

 

 

 

 

 

8 Home Remedies for Clean Arteries

Arteries transport oxygen-rich blood throughout every part of our body. It is important to be aware of our artery health regardless of our age. There are some natural ways to keep our arteries health in better check through these 8 simple home remedies.

1) Making Lifestyle Change – by reducing and/or quitting smoking and alcohol consumption, increasing regular exercise and watching our weight. The change in lifestyle impacts a great deal on the stress on our arteries by getting rid of toxins.

2) Good Fats – The most well-known of all is Omega-3 fatty acids that is in fish oil. But you can also go for unsalted nuts, avocado, olive oil. Coconut oil is also good for lubricating arteries due to high lauric acid content even though it is saturated.

3) Pomegranate Juice – it reduces blood vessel damage that prevents hardening of arteries, and it is thought to reverse the progression of heart diseases.

4) Vitamins – B6, B12 and C have been linked to cardiovascular/heart health. Adequate quantities of these nutrients keep arterial walls flexible and keep to prevent damage that can lead to plaque blood clots.

5) Eat More Garlic – consuming garlic helps reduce bad fats, increases good cholesterol and reduces blood pressure and blood flow.

6) Turmeric – has anti-inflammatory and antioxidant properties that helps to prevent blood clots in the arteries.

7) Ginger Tea – is another effective remedy for clogged arteries because it prevents and reduces plaque build-up by reducing cholesterol

8) Colourful Plate of Vegetables– Veggies has plenty of sterols that flushes away bad cholesterol the same way that soluble fibre does. Have 3 to 5 servings per day.

Just by simply applying these remedies can do wonders to our arteries health which many of us take for granted. My advice is start by one change at a time, your body will thank you in many ways.

 

Rahul Talreja

 

 

 

 

How to Fall Asleep Quickly Without Pills

Sleepless nights are very common amongst people across all walks of life. It is very common thing amongst those who work long hours, travel a lot or do lot of physical training. So, if you are not getting a good night sleep straight away and waking up tired, don’t worry, you aren’t the only one.

The complaint of not getting enough sleep is becoming common but this is something we don’t really sit and think about how to fix it. The instant solution now a days is to get a sleep assisting tablets from a health stores. We don’t even bother checking with our doctors if this is the way to go.

Not having enough sleep also has profound effects on our physical results, mostly caused by rise in cortisol’s (stress hormones) in our body. This can cause bloating, bad digestion, gastric attacks, weight gain, mood swings and lack of focus to call out a few.

Below are the natural ways to fall asleep without pills-

  • Put your Gadgets Away –. To get a good night sleep turn off all your gadgets (smartphones and TVs) at least 1 hour before bed time to let your body produce melatonin (sleeping) hormones. Replace your gadget usage with reading a book or spend some time journaling.
  • Better Sleep Essentials – if you are not sleeping well then maybe it’s time to upgrade your mattress and pillow to give you that relaxed feeling. A lot of people can’t sleep properly because of the bed or pillow they sleep on. Invest in giving your body the right posture for the 6-8 hours you are in bed.
  •  Meditate and Stretch – a very good way to relax your mind and body is to meditate that gives your brain a fresh positive thoughts. Also, stretch your body to ease out any stiffened areas before you go to bed.
  •  Complete Darkness – go for full darkness, leave no light on. Even a single beam of light can trouble your sleep or slows the process of getting into a deep sleep.

Applying these methods will help you fall asleep quickly without pills. Sleeping is as important a part of our physical fitness as much as exercise and nutrition. Do not take it too lightly.

Wish you a happy better sleep tonight!

 

RAHUL TALREJA

BYBS TRANSFORMATION

http://www.rahultalreja.net

 

6 Muscle Building Tips for Beginners

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

How to Prevent Workout Injuries?

There are many things you want out of your physical training such as, sweat, results and satisfaction but what you don’t want is an injury out of it. It is very common to experience injuries during or as a result of physical training.

Some of them are instant due to incorrect technique in the gym or home, so they can be identified immediately to fix with pain killer and/or rehabilitation. The most dangerous and, ones I am scared off, are the slow with some warning signs but not enough to stop a hard hitter like me, a decision which I regret later on.

So how do we prevent these injuries and what can be done to mitigate the risk. Below are some tips that you can take along with in your fitness journey for injury free workout or least reduce the probability by half –

  1. Proper Warm Up – you need to make sure your body is warmed up properly before we go do the heavy lifting or movements. A warm is simply a self-assessment of the body, connect with the muscles mentally and to find out how your body is feeling for the upcoming session
  2. Stretching – our body has muscles going all over it underneath that beautiful skin you are flaunting on Instagram. Our muscles are like rubber bands, they snap if they are too tight. A proper stretching of those muscles after your warm up is simply giving that body space for the blood flow as well as loosen up to prevent any snapping
  3. Fluid Intake – drinking plenty of fluids before, during and after workout has a great effect in minimising injuries. A de-hydrated body is prone to injuries mostly due to cramping muscles. Make sure you are carrying a bottle of water along to your gym or the area of your workout for hydration.
  4. Supplementation – if you are putting your body through some tough work then recovery is the key for its long term performance. In order to have good recovery, better stamina, improved joint mobility and endurance you need to add supplements such as multivitamin, omega 3, calcium, joint support, vitamin D, iron and protein. Even though some of you may argue the importance of these supplements against a nutritious diet which I truly support, the crucial part for long term performance and durability is recovery.
  5. Listen to Your Body – our body gives us sign to how it feels almost instantaneously and our job is to listen to it to recognise those signs before it snaps completely. Coming from a personal experience on many occasions, I usually slow down when I body has almost been through hell which is bad. Make sure you recognise when to stop to give your body rest as much as you know when to start back.
  6. Posture in Check – an obvious but important one is your posture while doing a particular move. Exercises are designed keeping a certain posture in mind, so you must learn that proper position to perform it. A lot of people try to do everything on their own without any help, causing injuries to themselves. Get an experienced trainer or a mentor to guide you through proper postures and positioning.

Injuries sucks big time because they can slow us down or even hurt us for life. Fitness needs to be fun and should also be done with cautious moves. It’s a long term journey for life, not a short term contractual deal.

 

Rahul Talreja

Be Your Best Self Transformation

http://www.rahultalreja.net

7 Steps to Reduce Your Waistline

The first and foremost area of our body we notice a visible change of gaining weight is our abdominal region which impacts our waist line. An increased waist line due to weight gain can lead to many complications such as – lower back aches, knee/ joint pains from a mobility perspective. From the internal health point of view there are issues such as – fluctuation in blood sugar levels, heart health, heavy breathing, indigestion, liver function, constipation and so on.

Well enough of sad stuff – the question is what we can do today right now to reduce our waistline. I would like you to follow these 7 steps to reduce your waistline to take the journey of fat to fit.

    1. Proper Hydration – water intake is very crucial because proper hydration with water helps reduce the storage of toxins inside the body. It is a natural cleanser which enables the internal system to work more efficiently. Increase water intake by reducing the intake of sugary soft drinks, bottled juices and alcohol. Toxins reduced from the body can do wonders to your waistline as well overall skin.
    2. Create Thermogenic Environment – it simply means you can put your body through an environment where fat burn becomes a natural phenomenon.There are two approaches to this – a) Inside out approach is when you add natural fat burners to your meals such as apple cider vinegar, ground cinnamon, red chilli and black pepper. Be careful with this approach as excess can lead to heart burn and acidity.b) Outside in approach is while you are working out you add an additional layer of clothing so it enforces sweating.
    3.  Low Intensity Cardio – start adding 30 minutes of low intensity cardio activity to your daily schedule such as – riding a bike, slow jog, swimming, brisk walks, elliptical training, cross trainer etc. Your tempo and pace should not be high, you heart rate need to be around 60-70 RPM. Add the outside in approach of creating thermogenic environment in step 2 for better results.
    4. Less Abs Workouts – if you are one of those who are working there abs daily with a hope of 6 packs one fine morning then you are kidding yourself. Abdominal muscle is similar to any other muscle in the body, it will expand with too much ab crunches. You need a workout that enables a strong core instead.
    5. Nutrition Fix you need to start noticing what you are eating and replace bad foods with healthy wholefoods. Start making a journal of what you are eating during a day and do that for an entire week. Then review each day closely where you are making wrong or unhealthy choices and start working towards replacing those bad ones with healthy good ones.
    6. Small Regular Meals – stop having 3 huge meals and start focussing on having 5-6 small meals in an interval of 3 hours. This approach is highly used by professional bodybuilders to maintain the energy levels through the day, keep the blood sugar levels in check so they don’t indulge in anything bad and for better metabolism.
    7. Meditation for Stress Relief – now this step is not much physical but mental. Our mind is our biggest asset so it also needs a proper check for better results. Mental stress can easily transfer to physical stress in the form of cortisol hormones. These hormones, if high, are toxic for out body which can convert into fat if stored for too long. Meditation helps reduce the stress levels, so you can be more at calm zen like ninja who is focussed and ready for action. Having too much stress can also lead to over – indulging in high sugar food which is what you want to avoid.

 

Just by adapting these steps in your daily lifestyle until they become a habit is crucial for successful results.

Wish you all the best!

 

For consultations, customised diet & training plan connect with me via Contact page

Rahul Talreja

BYBS TRASNFORMATION

http://www.rahultalreja.net/services