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

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
www.rahultalrej.net

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

Why Do I Train SO Early In Morning?

A question I get asked very often by friends, family, colleagues when they find out that I wake up at 5 AM every morning to start prepping for my training at 6 AM in the gym.

My first reaction is, why shouldn’t I or why wouldn’t you train first thing in the morning? I thought getting up early and exercising was something we were taught in school and also followed, then why it is suddenly a shock to people?

But slowly I started really thinking and asked myself the same question – why do I train in the morning so early? I can easily train in the evening after work. While I put my brain to work, I realised that for years I actually did trained after work. I used to get back from work, ate something little and an hour later pumping iron in the gym, like everyone else did. But it did a lot of damage to me in a lot of ways –

  •  My mind was scattered with the entire day’s work, discussions, visuals, arguments (if any) leading to stress that impacted my focus in the gym
  •  It was easy for me to get distracted on my nutrition and hydration due to workload and other commitments
  • I could let go of myself on eating some non-healthy snacking in office because of regular morning teas, afternoon teas, lunches, birthdays etc.
  • My family commitments were suffering as some days I would be late for dinner
  • Impact on social commitments – either they were missed or my training
  • Training in the evening did made me more exhausted, tired and fatigued that in turn reduced my productivity next day because I couldn’t wake up.

So I decided to change my approach and thought of a better way to bring out the best version in me. The approach was simple, to work backwards from the time I have to be at work and pick a time early enough to give me enough space to prep, drive, train, drive back, get ready for work and be out of the door on time. Something even you guys can use, reverse engineer your time.

I can confirm that it was the best decision I made for myself. Waking up at 5 AM I give myself an hour to all my prep before I leave my home at 6 AM – mindset priming, meditation, having a meal, hydrating myself, preparing my intra and post workout etc.

Some of the main benefits I have seen training in the morning are:

1) Better Time Management
2) Increase in Productivity
3) Better family and social life
4) Creating a habit of doing hard things first in the morning
5) More time on hand
6) Reduce in Stress levels
7) Better focus and energy levels

To summarise, I believe if we train before we start on our work day it can benefit us in much more ways than it would if we workout after our workday. A simple change in approach can change the entire perspective. Now, this could be different for you as everyone has a preferred time to train and I respect that. Moreover, it is also up to an individual’s commitment that a training time matters. There is no right or wrong time to train in the gym or outdoor.

Philosophically speaking, the right time to train is NOW!

Rahul Talreja
Transformation Coach@ Be Your Best Self Transformation

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