Search

ashfit420

#fitness ,#nutrition ,#lifestyle ,#workout ,#Personal trainer ,#diet

Consistency


I have had a lot of beginners ask me what supplements I take,enquire about the diet s I follow.As the days go by,I find lesser number of people asking me about my workout routine.

I have seen this trend increase with the increase of information online.When it comes to diet and supplements ,people tend to take the tried out approach rather than experiment.When I started working out ,you had to purchase books or gfs which contained little to no information.

The only way we got to learn new techniques was from senior bodybuilders and trainers,who gave information In my to people who stuck around.My point being,the only way you could learn the do’s and dont’s,was by being consistent.Trial and error was the most exciting part.We used to try out stuff we heard or saw,learn what worked for us ,what didn’t.

I am not saying this was the perfect method for beginners.There was lots of injury and errors we did with nobody to correct or guide us.The fact that guidance and support is available is not improving the scenario.Beginners have access to training techniques from top trainers at their fingertips,which has caused a lethargy in their attitudes.I firmly believe for a beginner to become an intermediary,it takes a minimum of 2 years of consistent proper lifting.

During which period which he /she can figure out what works for them in terms diet and rest also.According to me..this also is largely Trial and error.Knowledge is something that should be worked for.Even the right knowledge if not given at the right time can be disregarded as misleading.

Consistency and understanding your own body is important before shifting your focus to progress.How to properly start and finish a workout,mind muscle connection,how to avoid injuries are all topics that needs emphasis.(I Shall cover all of this in my later blogs).

The keyfocus should be to enjoy what you’re doing and try to learn the most basic principle of all,

“Stay true to the plates,it will be true to you”

Advertisements

Losing my CONSCIENCE!!

20160202_192805(1)

The last 3 months have been particularly stressful.

As i gravitate towards my likings,I realize,it means, making mind boggling decisions and surrendering a lifestyle that I’ve grown accustomed to.Somewhere along the journey ,you lose track of what you set out to do and settle for things that come along your way.

Realizing whether you are on a spiral downward or path never taken is a very complicated thought.Making decisions can be detrimental to you and whom you love from an outside perspective but you know.will bring you dezirable happiness in the long term can be easy to talk about, but excruciating to make.Have checkpoints or milestones as people or incidents or anything of your liking.Reward yourself when you accomplish them.As the saying goes

“Don’t take life too seriously,you’ll never get out of it alive!”

Never follow trends.Creating a new path ,often comes with troubles and complications.

Insecurity ,is just a sign that you’re setting foot in troubled waters ,that have never been explored before.

Obsession, is just a term used by imbeciles who brand the never stopping,unflinchingly excellent.

Fear is a lesson instilled in us by the ones who give extremely good reasons for their impotence.

I don’t consider myself great but i take my accolades with pride.

I don’t call myself a veteran, but the blood stains on my armor are not from killing chickens.

Change in circumstances,self pity,and laziness should be forgotten when you set out on this journey of fire.

MAY THE FORCE BE WITH YOU!

 

 

 

Are SUPPLEMENTS necessary to transform your physique??

10407318_453446691493139_3972674484150076004_n

[The above photo is my training partner’s.I formulated a workout routine and a diet for him to transform his physique]

This is a really big and interesting topic,,,,                                                                                        Let me classify nutritional supplements into two types for the sake of convenience

  • Essential supplements
  • Others

By essential supplements I mean those supplements which are used for maintenance of health and making sure that there are no particular deficiencies in our body,,i.e.Fish oil tablets,vitamin and mineral supplements,vitamin c tablets.                                                                                     Fish oil tablets help maintain joint health and according Arnold’s ENCYCLOPEDIA OF BODYBUILDING 6-grams of fish oil tablet each day help reduce body fat alongside a healthy diet.                                                                                                                                                   While vitamin and mineral supplements help ensuring we have a minimum intake of necessary vitamins and minerals.Vitamin c tablets help in boosting our immune system and it reduces cortisol levels hence helping reducing muscle soreness especially after workouts.These are the supplements that are essential for anybody whether  you are a fitness freak or somebody who is keen on good health.

  • Let me explain what i meant by others,following are examples of those supplements-
  • WHEY PROTEIN
  • CREATINE
  • AMINO ACIDS
  • MASS GAINERS
  • FAT BURNERS

If you are a bodybuilder or a fitness enthusiast you might already be familiar with these supplements.Whey proteins help in satisfying the protein needs of an individual,while creatine helps boosting muscle endurance by improving the amount of water held in muscles.Amino acids help reduce muscle loss to a great extent.

You may find a lot of people mentioning they use 5 or 6 supplements along with their diets.        Is it healthy??Is it essential??                                                                                                        First let me say,I never used any of the other supplements mentioned.why?Not because i find them unhealthy,but because in INDIA they are extremely expensive,and I cannot afford them!.  Though that does not mean i did not satisfy my daily protein needs.I had protein from sources like chicken,egg whites, paneer e.t.c.Then would I recommend you using these supplements?

It depends.While protein supplements are harmless in my opinion,I suggest you use them sparingly and use solid foods for most of your protein needs.This is because digestion of solid foods has more thermogenic value hence require more calories in digestion as compared to liquid supplements.

If all the necessary nutrition is available in meat and solid food sources ,why are supplements needed?                                                                                                                                           That is because not all the needed nutrition is available in food sources,,for example-beef has creatine,but in order to reach the desired creatine levels you might have to eat more than needed beef hence hindering your progress.That is where supplements are useful.

So the answer to the question whether supplements are useful and essential,it depends on what your goals are.If you are a fitness enthusiast who hits the gym for maintaining good health,then I would recommend you use solid foods and a balanced diet consisting of carbohydrates,fats and protein from  solid food itself.

If  you are a bodybuilder who needs to improvise his workout intensity weekly,you might have to add a few supplements to your daily nutrition in order to see results.Even though I would still recommend you use such supplements only where it is needed.                                                   Non athletes may include(if the costs fit in your budget)a basic supplement like a protein shake which helps satisfy your taste buds and reduce cravings.

Hope this answers your questions.If you would like me to blog about a certain topic or would like to ask me questions personally,feel free to comment or mail me at-  cashfit420@gmail.com

MAY THE FORCE BE WITH YOU!!

Central nervous system training for BEGINNERS,,,,how important is it?

ashfit420

11419977_1120607801299062_420113375_n

Let me elaborate further,

Central nervous system training is loosely defined as the power lifting in GYM circles.Central nervous system can be activated through intense workout regimens involving heavy and intense training sessions.Hence no matter how advanced you are,make sure you include the 3 basic movements in your training.

  1. Bench Press.
  2. Squat.
  3. Dead-lift.
  • The inclusion of these 3 movements in your workouts is essential.This is because of 2 reasons-
  • MULTI-JOINT MOVEMENTS-All these exercises include a variety of muscle groups from primary-muscle groups to stabilizing muscle groups to secondary muscle groups.
  • MUSCLE FIBERS-There are 2 types of muscle fibers.The fast twitch muscle fibers to slow twitch fibers.Only when these exercises are included in your training all the muscle fibers get activated leading to muscle growth.

Let me explain this clearly-                                          …

View original post 528 more words

Central nervous system training for BEGINNERS,,,,how important is it?

11419977_1120607801299062_420113375_n

Let me elaborate further,

Central nervous system training is loosely defined as the power lifting in GYM circles.Central nervous system can be activated through intense workout regimens involving heavy and intense training sessions.Hence no matter how advanced you are,make sure you include the 3 basic movements in your training.

  1. Bench Press.
  2. Squat.
  3. Dead-lift.
  • The inclusion of these 3 movements in your workouts is essential.This is because of 2 reasons-
  • MULTI-JOINT MOVEMENTS-All these exercises include a variety of muscle groups from primary-muscle groups to stabilizing muscle groups to secondary muscle groups.
  • MUSCLE FIBERS-There are 2 types of muscle fibers.The fast twitch muscle fibers to slow twitch fibers.Only when these exercises are included in your training all the muscle fibers get activated leading to muscle growth.

Let me explain this clearly-                                                                                                                                                    When you use explosive movements,you activate the slow twitch fibers too.In the Arnold era ,that is the sole reason why there were lot of bodybuilders who preached volume training,(with the exceptions of few like MIKE MENTZER).      In my experience, I feel that volume training is the way to go especially for beginners.I did a mistake that lot of newbies in the gym do initially,trusting the machines too much.

Any person who has seen gains will tell you that free weights have a great impact when compared to machines.This is based on a simple fact that machines provide resistance,only in one direction.Whereas free weights are vice versa.       Don’t get me wrong,machines are the way to go for isolation exercises especially for bigger muscle groups such as hamstrings,latisimus dorsi(back muscles).But this applies once you have reached or acquired a certain amount of muscle.

My point is balance is necessary, but given the choice ,I would prefer free weights compared to machines.                     For example ,anybody can do pull downs,but doing a set of 10 chin-ups require practice.This is the reason ARNOLD SCHWARZENNEGER used to 50 chin-ups before every back workout!!He used to do chest and back in the mornings and legs in the evening.Even though I consider myself an ARNOLD fanatic i wouldn’t recommend this because ARNOLD admitted using performance enhancing drugs.Another reason is the diet.Scientific studies show no matter how much protein you are consuming you need to work hard but not over train.

SO what workouts do i suggest??

After TRIAL and error method i finally figured that the best workout routines involve a concept called periodisation.  This is a topic which requires another blog!.But IF you are newbie or a intermediate level bodybuilder,add a lot of volume,but start with a power movement. A Sample chest workout looks like this:-

CHEST

  • BENCH PRESS-                       15*12*8*5*3
  • INCLINE DUMBBELL PRESS- 12*10*8*5
  • INCLINE FLYES-                      12*10*8*5
  • DIPS-                                         10*3 SETS
  • CABLE CROSSOVERS-          10*4 SETS
  • PULL-OVERS-                          10*3 SETS

NOTE-The last set in bench press is a power set and should performed with the maximum amount of weight possible,hence using a spotter is recommended.

  •  I USUALLY LIKE INCLINE BECAUSE IT HELPS DEVELOP THE UPPER PECS.
  • DIPS SHOULD BE DONE TILL FAILURE.
  • PULLOVERS HELP DEVELOP THE SERRATUS.

*adequate shoulder and rotator cuff warm-up should be done before attempting the above workout.Stretching after the workouts is recommended.The recommended workouts are high volume so please consume necessary calories before and after.MAY THE FORCE BE WITH YOU !!!

HOW I ACHIEVED MY DREAM PHYSIQUE IN 3 MONTHS WITH A LIMITED BUDGET!!!

MY 3 MONTH JOURNEY!!
MY 3 MONTH JOURNEY!!

AS my title suggests ,,

I was the heavy set,not so good looking guy all through high school.I was fed up of being the “fat” guy but pretty much got used to the idea of being big(started liking it as well!!).That moment was my breaking point.

I tried everything i could(physically and financially!).I tried 20 minute ab excercise videos morning and evening.I did cardio for hours together,forming a romantic relationship with the treadmill!.I slowly understood the concept but due to my Over-Enthusiasm,I did a lot of stuff wrong.I tried crash dieting,over training(insane amounts).I can boost of injuries all over my body.2 years passed and I still was not seeing much results.Then when i came into contact with the right people,my true journey began.I was eating right,training right.

When I was enthusiastic about developing my body,then I faced the real struggle,financial struggle!!.In INDIA,most of the Protein rich foods and supplements are priced ridiculously higher than in other countries.So I understood that training right was important ,but so was training smart.

Which was when I understood how important CENTRAL-NERVOUS SYSTEM training plays a fundamental role in improving your physique.I understood supplements are not exactly essential but can greatly support you transformation if used properly.I understood how to see results within a fixed budget as well.I understood which supplements are vital and which ones are glorified scams!

Which was when i formulated a 3 week workout plan for myself,after understanding a lot about how fitness models,IFBB pros and of course the workout GOD ARNOLD SCHWARZENEGGER train!.A lot of my training principles are inspired by ARNOLD because I am a firm believer in importance of volume training and nutrition in your workouts.

When i fully understood the periodisation principle I was able to achieve much faster results.Please don’t worry  I am not trying to sell anything here!.The sole purpose of this blog is to help people who are on the same fitness journey ,whom i consider family.I Shall try to respond as frequently as possible to any question you may have.

Since entering this industry I have learnt a lot about the minor details which matter the most,which are ignored,the super efficient old school training system which are not used by modern trainers.I have personally included them in my workout,seen results.I would never recommend anything that I haven’t tried.

Even though I have cleared my entrance exams for my CHARTERED ACCOUNTANCY course,I found my true calling in the FITNESS INDUSTRY.Which is why I would like to present my opinions on certain issues in the form of a series of blogs.Over the next blogs I shall try to be fairly consistent and let you know about the DO”S and DONT’S I learnt the hard way.

When I first wanted a personnel trainer,I found out high priced the industry had become.So If u find my blogs legit,and think I am eligible to guide you on your journey,do check out my blogs!

.No matter what your goals are I can help you with that. This blog is still dedicated to you.I shall cover a wide variety of topics for your benefit.MAY THE FORCE BE WITH YOU!

Blog at WordPress.com.

Up ↑