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

Stay On Track This Christmas Holiday

December 25th – one of the most significantly celebrated day around the world with family and friends, its Christmas time baby. I quiet enjoy this colourful time of the year when everyone from kids to grandparents are in the joyous mood of celebrating, sharing and giving. The environment around just changes to the beautiful song.

However, there is definitely a correlation between the celebration and calories. There is certainly a huge amount of food intake involved during the celebration which is mostly calorie dense and processed.

So the question is how do we stay on track with our fitness during this holiday season? What steps can we take to avoid the impact on our body that lasts for months?

Christmas Fitness

I sit here writing this content to help be aware of your choices and also give you my own very personally experienced tips that I use for any social gathering for celebration.

  • Plate of Protein – focus on having more protein rich food that are lean sources and not covered in lot of oil. Protein is more expensive for body so it increases the metabolism 8% faster than carbohydrates and fats.
  • Hydration – as much as most people like to over-eat they end up consuming less fluid which can slow down metabolism. Staying hydrated with water or electrolyte rich fluids such as coconut water etc., not only improves metabolism but also reduces food cravings and keeps the energy levels up.
  • Calorie Cycling – with Christmas breakfast, lunch and dinner approaching, you can start consuming less calories in the form of carbohydrates and fats 2-3 days leading up to the main day. This way you are putting your body through a calorie deficit which in turn will help you consume the extra calories on the holiday.
  • Increase Your Cardio & Training – Leading up to the day you can increase your cardio sessions and also pump up a little harder in the gym. You are increasing your room for calorie deficit that can assist you consuming that delicious turkey.
  • Stop Grazing- A biggest mistake which fails people, over eating or gazing. Just because there is lot of food around doesn’t mean you have to snack on it. Watch what you are doing, stay accountable to yourself. Best is to make a list beforehand of food you want to eat on the day, that you won’t go bonkers on the food.

Holiday seasons are challenging with so much food around but it is also the time when we can lose focus. It’s about controlling our environment and the above tips or steps I take for myself has helped me a lot in staying in the shape. Now it’s your time to put that effort, you will thank yourself.

For Free Consultation of starting your very own fitness journey of customised training and diet plan, fill in your details in Contact page

Rahul Talreja
Messenger of Fitness Transformation

Be Your Best Self

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

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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HOW OFTEN SHOULD I TRAIN?

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

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