Wednesday, August 15, 2012

I workout harder and longer, still why no / limited results

2 most common forms of training are - Weights & Cardio 

When someone refers to word gym, it usually means weights & treadmills & cross-trainers & stationary bicycles. Or we go for a run or biking. 

However the concept of under-training & over-training is not clear to most of us, and this is very very important. As important as your diet or rest. 

Some of us have spend hours in gym trying to gain muscles and we work really really hard but no gain. 

And on the contrary, some of us have spent hours trying to lose weight/fat and still no results. 

And then there are those who workout less, and right, and transform their body. 




And then we ask that golden question - I workout harder and longer, still why no results or limited results. 

While Ans # 1 is Everyone's goals're different, body is different, lifestyle is different so it's hard to have one common program which works for all..  

Ans # 2 is, working out more doesn't meant more results. Our body needs time to recover, therefore when we over train, muscles tissues don't grow, they rather are pissed off from you. 

To keep it simple, 

  • One must do weights 3-4 days in a week, it could be 5 days also but never train same muscle twice in a week except abs & calves. 
  • Try giving gaps between weight training days and use those days for cardio (Check out my HIIT article). 
  • Do cardio, ideally, 2 times a week on rest days, can be after workout sometimes.  
  • Place your meals right. Read my other articles on diet. 
  • Listen to your body, very important. Don't always be bound by routine, if some day in a month your body tells u i'm not up for it. Leave it. 
  • Rest at the right time and in right amount. 
The above fundas are applicable to all of us.  

Wednesday, August 8, 2012

7 Foods


I decided instead of writing a long article I will share something simple & easier.. 

I often feel some of us do everything right - Workout, rest, eat well but we often don't eat right .. And when we don't eat right we cant provide our body with enough nutrition needed for anything. 

Below, I have listed 7 foods, with a very very short benefit statement. Try it.. 

Eggs: The Perfect Protein
Almonds: Muscle Medicine
Salmon: The Growth Regulator - Wild samon 
Yogurt: The Golden Ratio
Beef: Carvable Creatine
Olive Oil: Liquid Energy
Water: The Muscle Bath
Broccoli: Daily Fiber 

Monday, August 6, 2012

Do you Read what you Eat

As abnormal as it may sound, but this is one of the most important thing to do, if you at all care for your health. 


Fitness is very much to do with what you put inside your body and what does inside your body is not only defined by name of dish like paratha, juice, beer, pizza, pasta etc. It is defined by what's in it. And no what in it doesn't mean recipe here but it means the nutrition value of food. 


We go to super market and buy grocery and we also go to a restaurant and order cooked food. 


First of all you need to know what you need at any given time of the day (Refer to articles - http://musculartechies.blogspot.in/2012/07/my-most-important-meal.htmlhttp://musculartechies.blogspot.in/2012/07/whats-in-your-lunch-box.html) and once you know what you need, you need to know how to get it. 


It is important you can read nutrition labels on canned food or grocery you buy. 


This will help you keep a check on what you eat .. 


And also important to know what you're eating when you're dinning out. It's easier when you have the details on menu 

Other wise you should be able to read it from the ingredients of the food you order. 


Thursday, August 2, 2012

HIIT hard on body fat

Some of you, I hope, are already familiar with HIIT training, and if you're not, you must be. 


HIIT stands for High Intensity Interval Training. And if pretty much, most important form of workout for almost everyone. 


One of the common goal is, fat loss. Whether you'e bulking up, loosing weight, toning your body, or just want to stay fit. 


Irrespective of your size, shape, gender, age -- We all love those 6 packs or 8 packs or flat stomachs. 


When you wear a tight or regular t-shirt you don't want people to notice the bulge on your stomach. 





HIIT is combination of high intensity cardio workout for a short duration, followed by low intensity cardio workout. It could be something like running at slow pace for 45 sec and running really you ass off for 15 - 30 seconds, repeat this 8 - 10 times with proper warming up and cooling off period. It can also be cardio focused on abs like doing crunches or mix of exercises. 


Why it's the best? 
1) Saves time - If you run for 60 -90 mins everyday or cycle for that long to lose fat, I would say you're wasting time and precious calories you can use for muscle building. 


20 mins of HIIT training is as good as 60-90 mins run and HIIT can be far more targeted based on your problem areas. 


2) Faster results - HIIT is easy way to burn 9 times more fat and burn less energy. 


3) Muscle growth - While performing HIIT, our body produces testosterone which also aid in muscle building, and more muscles means higher metabolism too. 


To look for specific HIIT programs, go to youtube. My favorite one is