5 RULES TO BUILD LEAN MUSCLE

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
BE YOUR BEST SELF TRANSOFORMATION
www.rahultalreja.net

How to Make the Most Out of Your Weekends?

Weekend is what most people look forward to, specially, those who work in jobs and small businesses because that’s when an individual get time away from work to spend time with family and friends.

But more than that it is also a time when people look forward to procrastinate by – sleeping in/ waking up late; eat junk food; drink more alcohol than they would normally; party hard and do nothing productive.

This eventually leads to few things for us-

  • We feel like crap because we sabotaged our health buy feeding our body unhealthy nutrition less food / drinks.
  • We did not do anything productive
  • We spent more money than we wanted to so now we even feel more bad
  • We do not look forward to work because our mind has slipped into self-pity mode where the world is against us and life sucks

I will probably leave it to that as I can feel you getting the gist. If you are one of them then you better gear up to start making some changes my friend.

Before I tell you how you can change all of that, I have to confess that I for 3 years of my life I slipped into that this state myself and therefore, ended up in a pretty sad space mentally impacting every area of my life – especially my health and relationships.

So I changed my perspective towards my weekends as I knew I wanted to feel differently when I get back to work on Monday. There are things I applied and you should too if you want to have the best of weekends, get your health back in track, feel good about yourself and make the most of the time you have.

      1. Early Start – wake up same time as you would on a work day, assuming you work during the day. This will keep you on track with your time management and give you more of it on hand to utilise productively.
      2. 30 Minutes’ Workout – starting your day with a 30 minutes of workout, slow jog, walk, swim or any sport will out you in a zone of performance. This will lift your energy levels up – mentally and physically.
      3. Breakfast with Friends/Family – book ahead of the weekend your time with your friends or family members to have breakfast together early in the morning. With (1) and (2) already accomplished, this part of the day will push you to stay on track with your nutrition and also mentally relaxing to have the people you care about the most around you at the start of a day.
      4.  Projects – pick or create small projects for yourself to be done on the weekends. Something that involves creation; modification or betterment. Example – de-cluttering your house; painting your room; fixing your backyard; re-doing your interior of the house; fixing your car or bike etc.
      5.  Activity – book or pick an activity for yourself to do with your wife, kids, girlfriend, boyfriend or friends etc., so it takes you away from the daily grind and work stress. Doing such activities together reduces our cortisol’s level and also create some amazing memories.
      6.  Advance Preparation – remember school days when we had to be prepared with everything for the rest of the week to go smooth? Yes- it needs to come back. Make sure you doing everything ahead of the week – grocery shopping; meal preps; washing & ironing; cleaning etc. This way your work week will be very much focussed on work instead of stressing about everything else but work. Even use this time to look into your finances & bills to stay ahead of the game.
      7.  Recovery – give the weekends for recovery with massages or spa time, if you can, to release all the stress you have gained throughout the week.

     

     

The key objective is to return to basics of human body & life to make the most of the day. Now some of these points are also relevant during the week but in order to make the most of your weekends these steps/tips/tricks are definitely the way to go.

Rahul Talreja- Messenger of Fitness Transformation
Be Your Best Self

For Free Consultation on kick starting your fitness journey, fill in the Contact Form on the website to book your time.

www.rahultalrej.net

Pain Means Growth

“Are You Nuts?” is the first reaction I get when I words such as these about the pain they are feeling in their muscles next day after their training session. If you are someone like me you who has DOMS (Delayed Onset Muscle Soreness) then the pain is lasting more than 24 hours.

Regardless of that, the pain after your training session in the muscle groups you have worked out on is good for muscle growth and reshaping into your newer self. This is because your workout has opened up the muscle fibres stretching the tissues open, therefore, increasing the blood flow in the targeted area. So the pain in the targeted area is now because of the strain it has gone through under the circumstances you have created for your body.

Pain and Growth

Now to overcome this pain you must remember these important tips-

a) Hydrate your body with regular intake of water so you don’t get craps. A well hydrated body will be refuel you for internal recovery process

b) Nutrition is highly important because this is where you are feeding the targeted muscle groups with macro and micro nutrients such as your good fats, good carbohydrates, protein, vitamins and minerals.

c) Recovery – a simple word yet the most crucial part after your training. You need to give your body enough recovery so it is ready for action the very next day or day after, subject to your training routine. Proper sleep, supplementation and mental rest is crucial.

Only then your body will get the chance to grow into the new physical shape as you want it be. Just by simply focussing on these tips, you can find yourself in a much improved physical, mental and emotional state.

One of the beautiful quotes I read somewhere was – “it takes a hammer, a chisel, a vision and a will to suffer the blows to be carved into one”.

So next time you are feeling your muscles are sore that’s because your muscle are ready to grow. All they need is proper rest, hydration, diet and recognition of the hard work.

For Free Consultation on how to start your very own fitness journey of customised training and diet plan, fill in your details in Contact

Rahul Talreja
Transformation Coach
Be Your Best Self Transformation

Pre-Workout Preparation – 5 Things to Do Before Your Workout

It’s Sunday evening as I write this blog, my mind has started to prepare for a new week that I step into tomorrow. Unlike a lot of you who love to recite the lyrics “I hate Mondays”, I actually treat it differently. I look forward to it as a new day like any other day without branding it and treat it like a blessing and thought process of “I get to train” instead of “I have to train”.

Not only do I start prepping my mind visually, emotionally and mentally from creating an awesome productive week full of wins and learnings, I do a similar kind of prep work for my workouts/trainings on a daily basis.
Working out in or outside the gym is fun. It looks, feels and seems very cool and it is for sure if you love that too. But it is equally important, in fact, more than the actual training is the pre-workout preparation.

I am a big advocate of having my body, mind and spirit in check before I even step myself into the weight room. So I have narrowed down some important steps and checks that I would like to share with all you my friends, family and people who will be my friends in near future about preparing yourself before your training session.

Here are 5 things to do before workout as a pre-workout preparation:

1) Pre-Workout Meal – I do want to start by pointing out the importance of feeding yourself before your training. Those of you who believe that training empty stomach is going to help you lose those extra kilos or get rid of the flab are on a way of harming yourselves. It is possible to under the principles of intermittent fasting but that is a whole different topic in itself that we will cover separately.

For now, understand that you need a good decent nutritious meal in you at least 45-60 minutes before your training session. Now, you do not have to eat too heavy or get too full but it should be enough to fuel your training session. The meal should contain easy a good balance of protein, carbohydrates and fats, such as-

– Quinoa with grilled fish
– Low fat cottage cheese/paneer with some basmati rice
– Meal Replacement Protein shake
– Egg whites with some oats / quinoa

All of these very light on the stomach to digest fast, good sources to fuel your workout and will keep your energy levels intact. Anything heavy such as chicken or red meat is best to keep it for after workout as post workout meals or later part of the day when your body is screaming for nutrition

2) Proper Hydration – I keep emphasising the importance of hydration. Make sure you are well hydrated before your workout because you do not want to get into a state of light head zombie. Lack of water in your body can put a lot of stress on your digestive system and overall nervous system.
Secondly, when you are not hydrated enough you are calling out for cramps in your body due to holding up of lactic acid in the body. You want to stay in good hydrated state before your workout to make the best out of the session.

Remember you are going in the gym to break down those muscle tissues to grow
and change your body into a better shape. So better be prepared for the battle field.

3) Pack Your Essentials – having things in place before you enter the training room determines whether you are going to come out as a winner or a loser from that battlefield. So some of the essentials are-

– Training plan to know exactly what you are doing
– Log book – a book to log your progress as you go through the workout
– Water/ Intra workout shake
– Post workout shake
– Towels for proper hygiene

You can add things like your spare tops, shoes, headphones etc. in your pack if you want to be extra prepared. Remember – if you fail to prepare then be prepared to fail.

4) Visualise Your Workout – this is something a lot of athletes worldwide apply into their training as well as stepping into competition stage or platform or field. A night or day before start visualising yourself in the training room. Think about what you are wearing, the music you are listening to, the weight in your hand how it feels, the temperature of the room you are in, the people around, smell etc. Think about every rep or a set you are doing.

Preparing your mind ahead of the game is actually going to help you because once you are psychologically connected then you are going through the motions in the training room or ground. Become a visionary

5)  Pump up Music- music is that one universal language that connects straight with our soul. A music that pumps you up in a good way is what you should listen while on your way to the training session. Research has shown that if you listen to the music of the era around your childhood, it brings out some good memories and makes you happy with a smile on your face. That is the best physical and mental state to be in when you are training because it boosts your energy levels to a peak state.

When you are well prepared in your mind for what is to come, that’s when you go in to give your best. Pre-workout preparation isn’t just limited to good clothing, music, shoes, and wrist bands and so on. It is primarily about getting into the right mental, emotional and then physical state.

Training is all about having a good environment internally for external results. What we give is what we receive.

All the best for your next training session

Rahul Talreja
Transformation Coach
Be Your Best Self Transformation

Tips to Reduce Fat around Your Waist

One of the most common area of the body that people struggle (myself included) is our torso/waist/stomach because that is where we store the most fat in our body. Of course, there is a snowball effect of that going into other areas, such as our thighs and butts, however, the first place we all look in the mirror every single time we get a chance is our waist.

Although, we all seek that 1 magic pill or something similar that can help us get rid of that flab so we can fit into our old jeans, shirt or a dress, there are some simple tricks & tips you can apply staring right now to start reducing fat around your waist.

Tip#1: Morning Brew

Start your morning with this particular brew to go first thing in your body instead of a coffee or juice.

Green tea + 1 table spoon Apple Cider Vinegar + 1 table spoon Lemon Juice

As much ruthless this is going to taste in your mouth (you might throw up), this brew is an absolute magic because your cleansing out stored toxins in your body. It also removes any bad bacteria in your body and replaces it with good bacteria that helps your digest food you eat through the day.
Consume it every morning for 4 weeks straight without fail, the results will be just magical.

Tip#2: Daily 20 Minutes Low Intensity Cardio

Now that you have started your day right with the morning brew in your belly, it’s time to put on some training shoes and music to go out for 20 minutes brisk walk. The reason I suggest low intensity cardio is because it is certainly effective but also it doesn’t feel like a chore to beginners or people who dread away from training thinking it’s hard. The intensity is enough that you can talk to the person walking next to you yet with a heart rate that is faster than normal.

You don’t need to run a mile like a marathon runner to get fit. Just can simply choose 20 minutes out of your day be it morning, noon or evening to perform this form of cardio. You can use treadmill, stationary bike, and outdoor walks, cross trainer or Stairmaster as long as you are doing it. I personally do 2 sessions of 20 minutes – one in morning after my weight training and one in the evening with my wife which is an outdoor walk.

Combine this with Tip 1 for next 4 weeks to gain momentum to your flab reduction and fat burning process

Tip# 3: Remove Complex Carbs after 6 PM

This is one tip that I has made me the most hated guy amongst my family & friends, yet has given amazing results to anyone who has followed it in pretty much days. I personally have been following this rule for last few years of no complex carbs in the evening leading to bed time. Yes I do talk about meal plan/prep and having 3 hours meal frequency and this tip has always formed part of that strategy.

When I use the term “complex carbs” I refer to rice, potato, sweet potato, pasta, bread, noodles, pizza etc. doesn’t matter if they are gluten free or made out of thin air. Instead I’d like you to replace it with fibrous carbs such as your green leafy salad or steamed veggies. They are high in water content making it easy to digest overnight as compared to your breads or rice that will sit in your gut for hours even while you are sleeping.

Oh yep I forgot to add to this – no desserts either in the evening. Ideally you won’t need them if you stay consistent with your meal prep (check out my previous blog for more information).

To conclude, the above tips are simple, easy to follow and monitor by anyone. Probably you might have already started preparing for this change starting tomorrow morning. You can incorporate all the tips in your lifestyle or start with 1 at a time. Make sure you follow it through for 4 weeks straight without fail, because that is how much time it will take to form a new habit and once it’s a habit it is part of your lifestyle.

Well, wish you all the best. If you have any questions, feel free to contact me through the form.

Rahul Talreja
Transformation Coach
Be Your Best Self Transformation