Fitness and Corporate Life – A Tug of War

Corporate or professional life, as we call it, is demanding for sure and bringing anything else but fitness into that lifestyle does become harder, especially when we are working long hours and then we have social, family and personal commitments outside of the four walls of the corporate culture.

Most individuals stop focussing on their own health as the priority changes in life and as we are growing from being single to a life of committed relationships with our partners, kids and the triumph of enlarging circle our focus change from self to that of everyone else first. Subconsciously we start treating ourselves less than everybody else, slowly to realize that we have become our own victims.

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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

7 Fitness Tips for Working Professionals

We spend 80% of our day, sometimes more in our offices staring at the screens. Thanks to smartphones those eyes are working twice as hard now. May it is our own business or a desk job for a corporation. The physical impact is the same – lack of movement as the body is stagnant most of the period. Of course, there is some movement when we take our water, food and toilet breaks but that doesn’t help, does it?

Lack of movement in the body is an obvious risk of causing health issues such as chronic back aches, stress leading to mental health, heart diseases, blood pressure, cholesterol etc. Add unhealthy food habits to this then all one can pray for is a long life.

I am writing about this topic because just like you, I am also a person who sits in front of a screen for work most the day being part of an office culture. So I have been on the unhealthy path myself leading to some serious risks to my health and also have seen many people deal with similar situations.

Now that I am on a health transformation journey with the commitment to myself, my mission is to educate people around me as much as possible to start making a switch to improving their lifestyles with even the smallest step towards betterment. Therefore, I would like to share some tips that I live by on a daily basis that has helped me a lot in overall physical and mental health improvement.

7 Fitness Tips for Working Professionals

1) Start Packing – Yes! Pack your meals for the day. As much as it is hard to do so, put that extra 30 minutes of your evening in advance prepping. You can do a big batch prep for 2-3 days in advance. It’s worth it

2) Smart Team Member – make smart choices when attending morning teas, afternoon teas or team lunches. Look for health options and avoid anything that is fried, baked or greasy. If it’s a bring your own plate kind of gathering then ball is in your court

3) Carry Your Snacks – it is easy to get trapped into cookies in the kitchen or some function left overs that are shared with the rest of the staff; or worst someone sharing that “home-made” recipe that they made during their quest of becoming a Master Chef. Carry your own snack with high protein and fibre content that will keep you full and less bloated.

4) Stay Away from Candies– there is always a candy lover around you. Stay away from the sugar that it has to offer. No further discussion on this as even you know it in your heart that 1 is never enough.

5) Drink Water – make sure you drink a lot of water to keep hydrated. Water intake helps you keep your body awake and reduces your sugar cravings. Stay away from aerated sugary drinks including “energy drinks” that are nothing but messing with your blood sugar levels.

6) Regular Breaks – go for a 5 minutes break where you can stretch your legs and body every 60 minutes. It’s good for blood flow and shake off negative thought as well as stress release

7) Lunch Time Workouts – you can also go for a long walk; runs or a group fitness session close to work during your lunch break. You can use the desk time to eat while you work.
Overall, as you can it is purely about watching your food intake and ensuring regular movements. Our bodies are designed to move not stay stagnant, therefore, take every opportunity to do walk, run, jump, dance, lift, push or pull, so your energy levels are up.

Hope this makes sense, why not start straight away? All the best and keep working hard.

Rahul Talreja
Be Your Best Self – Transformation Coach
http://www.rahultalreja.net