Building muscle at a basic level has been looked at from two fundamental points of view – lifting heavy weight and eat whatever the hell one can. But as much as it sounds fun, especially the eating part, it surely is taking our body towards direction we might regret due to additional fat storage and injuries.

The way I have been taught, therefore, have implemented in my training for last 3 years is through a slight better approach for a long term sustainable results instead of short term half-hearted results. So, here I would like to share the 5 rules of building lean muscle.

Rule 1 – Periodic Training

Your training should change every 2-3 weeks in terms of the principles you are applying. Say for example, for first 3 weeks focus on compound movements of 10-12 reps and following for week reduce the weights and increase the rep range to 12-15. By doing this you are giving your body a chance to adapt to a new form of training. You can then pick a different principle such as FST -7 or DTP or GVT to keep your body in the surprise.

Rule 2 – Variety of Movement

Keep adding knowledge of movements to your workout library by learning how different muscle groups work or function. It is best to choose alternate movements every few weeks to give a muscle new way of training. Example: if last 3 weeks you have done seated leg curls then switch to lying leg curls. The more variety you are going to add in your database, the more adaptable you will become to different training settings.

Rule 3 – Quality Pre and Post Workout Meals

One of the biggest factor is the nutrition in helping you build lean muscle. People often don’t pay enough attention to the quality of food they are feeding themselves before as well as after the workout. Ideally both those meals should contain a good proportion of carbs to protein and naturally occurring fats from the protein source. These meals must have higher proportion of carbs to protein ratio because your workout will assimilate those vital nutrients to absorb into the broken muscle fibres.

Muscle 2

Rule 4 – Keep Your Body Hydrated

An un-hydrated body is simply open to injuries, cramps, and other internal issues. Our body is 70% water, so to avoid it is half the battle lost. Water plays a vital role in maintaining a good blood flow that shuttles the nutrients for muscle repair, reduce the lactic acid stored in the body while training and better performance through energy levels.

Rule 5 – Dial down 4-6 Weeks

An important rule of growth is also recovery, therefore, after every 4-6 weeks of heavy training give your body a week to recover and repair. The best approach is to reduce the weight training down to 30-50% weight and do more cardio based training. Don’t completely give up on that week by not doing anything, in fact, use it for full recovery through massages, proper nutrition, hydration, chiro or physio adjustments etc.

It’s important to do hard work but if we can do it smartly then the results are incredible and for long term.

Enjoy growing

Rahul Talreja
Messenger of Fitness and Transformation

Fitness Metamorphosis

We all have heard and/or seen stories about caterpillar who spins a cocoon to eventually emerge as a butterfly. This process of transformation is called Metamorphosis. Wikipedia defines metamorphosis as “the transformation of the larva into an adult through drastic changes”.

Similar is our fitness transformation journey. We start off with moving slowly and steadily forward as if we are crawling. Then through daily practice, discipline, consistent work and educating ourselves through books, coaches, mentors etc., we build our cocoon where we learn from doing and failing and then doing it again. Eventually we come out of that cocoon transformed into a beautiful butterfly with wings of great energy, confidence and self-belief.

To put it in simple words, metamorphosis is a marked changes in appearance, condition, character or function of a caterpillar. Most of you will agree that it is hard to believe that a tiny little bug will transform so beautifully.

In the world of fitness transformation, it stands the same for human beings. Our current physical state can be transformed if we are willing to move and start spinning.

In other words, instead of sitting and waiting for that perfect time, day, week, month or year to start of fitness journey we take action right now to go through the learning process by practicing and putting real work into it. The transformation is gradual because it takes time to build that cocoon of knowledge and experience through consistency as well as discipline. When you emerge out of it as a completely transformed being in all different intelligence levels – emotional, mental, physical and spiritual.

For me it has been a long journey because when I started my fitness transformation I was 15 years old with no real guidance. Then slowly I went from learning my making mistakes then coming across some amazing mentors & coaches in self-defence world followed by some amazing personal trainers, in the real and reel world, who were focussed on educating alongside training transformed me to a butterfly.

This is why I created Be Your Best Self Transformation to help people transform as an overall being. Fitness is not just limited to having a training plan and diet plan but more than that. It is a way of transforming into a new person each day because in real life that cocoon needs to be spanned more than once so we can keep emerging as a better version of ourselves.



Rahul Talreja- Messenger of Fitness Transformation
Be Your Best Self

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A question often cross our mind when we start on our fitness journey. It is also one of few questions that I have come across a lot from people I know in conversations as well as my inbox. Well, you will be delighted to know that there is no one right answer to this and the answer for this actually depends on YOU.

Every fitness coach, trainer, instructor and/or athlete has a different approach toward training which is mostly backed up by few factors, such as:

– Their own personal results
– Their clients’ results
– Internal connection with a certain approach
– Personal preference
– Knowledge etc.

However, if I talk purely from you making a decision for yourself on how many times a week you should be training that I can guide you towards 3 important factors to consider:

A) GOAL– you need to be clear in your mind about what you want to achieve for your transformation, what is your purpose of physical transforming. Usually when I ask someone what goal they have in mind, the usual responses are – “I want to lose weight”; “I want to build muscle”, or “I want to become leaner”, so on and so forth.

To me these are very generic goals, not specific. To be specific means to more clarity about your goal. If I take an example of weight loss then be clear about your target, timeline, number you want to hit on scale, inches you want lose, fat percentage you want to get down to, dress size, etc. The more time you will give to your goals in terms of giving it a long thought before jumping on-board, the more aligned you will be with your purpose. You can have images around of your dream physique, be it your old picture of your best self or someone whom you idolise.

Additionally, your goal decides how many times a week should you train. For example if you want to build muscle then you need to give each body part full attention, therefore, requiring you to train at least 5 days a week of pure weight training. But if your goal is get lean and athletic then you might focus on training full body 3 times a week.

Respect your goals enough to give it time, energy and attention. Only then your actions will provide results.

B) AVAILABILITY – next thing that comes to my mind when talking about the frequency of training is your own time availability, what suits you the best the best in line with your work, family and social commitments.

A lot of people love to train in the evening after they are done with their hard day’s work because that refreshed them. A lot of people (like myself) train early morning to get it out of the way and energise their mornings.

TIP: take a close glance at your weekly calendar to mark your commitments first. Then look for time you can fit your training in.

C) LEVEL OF COMMITMENT– it all comes down to how committed you are to yourself. You can get all the help in the world through course, coaching, reading posts or blogs (like this one), and watching motivation videos on Youtube but if your commitment level is low then doesn’t matter how many days you train.

Most likely, people who are not committed enough are either scared of the change or let excuses take over their life. It’s easy to slip into our comfort zone because that makes us feel safe but where we are safe we might not be growing. So in order for growth to happen in our life we must give up all excuses by taking control.

If anything out of these 3 points I can give you today to hit home, I’d suggest focus on getting committed first. With commitment your goal and availability will pumped out straight away.

To summarize, you are the best judge of how many times you should be training. Of course you want to make sure you recover and rest well too but when you have a goal, allocated time and commitment to succeed there is no force in the world that can stop you from getting what you want – be it anything in life.

Rahul Talreja
Transformation Coach
Be Your Best Self Transformation


I have been to many gyms in my fitness lifetime and have met many men as well as women who come in with a purpose to train with full intensity by giving their blood n sweat. They come in with a laser focus of putting their bodies through hell, heat and pain; break those muscle tissues and go out of that door as a reborn.

However, more than the above mentioned lot, my encounters are mostly with people lifting weights purely because their ego is bigger than the weight they are attempting to lift. The unnecessary grunts, bad movements, long holding of machines and throwing away of the weights does gives a lot of attention to the people around them, but is it working for anyone – not really sure.

Now this is more common in men than women because we (males) carry a huge ego in our back pockets to wanting to prove our manliness, show off our testosterones.

I have nothing against anyone who is training, everyone has their own way of doing things. Each to their own, however, I do want to highlight you the difference between ego and purpose when it comes to weight training so it can help you recognize your mental state, training style/ principles and more importantly, stay in the game for long term without hurting yourself.

Firstly, when you are lifting weights always be cautious of your postures. When you are lifting too heavy but compromising your posture chances are your ego has kicked in pushing you to take a huge risk of getting injured. As soon as you notice that, reduce your weight to 70 to 8o percent so the physical posture doesn’t get compromised. Fitness is a lifelong game to be part off, taking short term gains won’t help if you are injured in the long run.

Ego va Purpose

Secondly, save yourself some embarrassment with your unnecessary grunts just because your ego has taken over your mindset so the weight in your hand is heavier than the grocery bag you have ever lifted. Trust me, no one likes that person who sounds like a gorilla has walked in disturbing their mental focus. Training with purpose is all about getting in the weight room, do the work quietly with least noise possible, be respectful of others and get out of the place.

Third, a purposeful training isn’t about wasting time watching TV or holding up the equipment’s while you are planning your weekend or discussing politics etc. in the middle of the training while others are waiting for your rants to finish. A person who trains with a purpose has a plan that he or she is following with a laser focussed action and no bullshit attitude.

Last but not the least is ego driven training distracts a person away from their own vision or results because the mindset moves from “what am I training for” to “how much can I lift”. Again, not a bad thing to check how much you can lift if the purpose is to compete in powerlifting or strongman competition. But if your purpose is overall fitness and health improvement than stay on track with your results in mind.

One must have intention to become healthy with a purpose they can relate to every time they walk into a gym or even start on a physical activity to improve fitness. Having a purpose gives you right push to go out to create results. However, if you are just working hard without a goal or a purpose then chances of hurting yourself emotionally, mentally and physically are higher because your drive isn’t that strong when it comes to becoming a healthier version of yourself.

Rahul Talreja
Be Your Best Self Transformation