Ramadan has uncountable benefits on psychological, physical and medical fronts, however as we all know if we do not deal with our diet protocols properly, it may interfere with our bodybuilding goals. But if we deal with it right, we can still have the benefits of this holy month on both our spiritual soul and body !!! Here’s how you can stick to your bodybuilding goals while fasting during Ramadan.

TRAINING:

The most important suggestion that I could give at the beginning: “DO NOT STOP WORKING OUT”. Your body maintains muscle mass as long as it feels it is needed and when you stop exercising, will slowly lose back what it feels is unnecessary luggage that costs extra energy.

Even though you may or may not make gains in muscle mass during Ramadan, you can at least preserve what you have, if you keep your schedule up and protocol geared in.

During Ramadan you shouldn’t unnecessarily exaggerate training periods longer than actually required say 45 minutes to 90 minutes at the max.

You should lower your number of sets and your volume of exercises while focusing on preserving your strength. Focus on heavy compound movements that hit every muscle nice and quick. Intensity is key and not high volume, as high volume training requires lots of food, water and rest which is not a luxury you have during Ramadan. Remember you are not trying to build muscle and train like a bulking bodybuilder for hypertrophy. In Ramadan you are trying to preserve everything through a quick shot of time with compound movements. Hit it hard, do it with intensity, get it done and get out. Intensity is a Key.

I strongly urge everyone against cardio during Ramadan as you are already fasting and burning calories with weights. If you really must do a cardio workout and your heart is set on it, limit it to twice a week of 15 to 20 minutes of high intensity cardio. HIIT cardio will stimulate hormones and chemicals that in turn will help with fat burning and muscle building/preservation. Unless you want to look as weak and frail as a marathon runner, NO crazy cardio. Cardio will also further dehydrate you which is the last thing you want during summer Ramadan.

NUTRITION AND SUPPLEMENTATION:

You must eat the same. This means keeping your caloric consumption the same as your regular consumption levels when it is not Ramadan. This means that if your consumption level was 2,500 calories per day prior to Ramadan, it should remain at 2,500 calories per day during Ramadan. Because Ramadan is just a calendar month when compared to other 11 months of the year, and in order to achieve this, avoid extra calories from junk foods and the typical Ramadan festive meals.

BREAKING FAST- “IFTAAR”:

I know you really want to eat something here, cause you haven’t eaten ALL DAY, but you can really fit in.

When breaking your fast, quickly absorbing proteins (such as Isolate whey, egg whites) and carbohydrates (such as dextrose, waxy maize, fruit juices, dates) are ideal especially when you plan to work out. You are depleted so whatever you eat will be quickly absorbed due to the heightened insulin sensitivity and your depleted state. It’s the same way as when eating post workout.

INTRA-WORKOUT-

There can be along unending list of supplements to help us cope up with Ramadan effects, since there is a very short time to get all the nutrition from sunset to sunrise. You can rely on the protein shake and meal replacement shakes to help you with that as they are fast digesting without any bloating effects.

As an intra workout, I usually prefer mixing some BCAA, Glutamine and Electrolyte Powder with Simple Carbs from VITARGO, because this drink doesn’t need much of digestion and helps me replenish muscles with glycogen and amino acids.

POST WORKOUT-

Usually my meal post workout is the same as while breaking the fast. Fast digesting protein such as isolate whey with some simple carbs such as white rice and white potatoes or even a portion of fruits can be added. Post workout should consist of a high protein and high carbs meal, to replenish glycogen in the muscles and liver, and fill the muscles with amino acids needed for growth and maintenance. Just avoid any extra calories from junk foods, Sweets etc, as it becomes a common practice during Ramadan for the gym goers to relish on the festive sweets in the market.

BEFORE BED-

Just have a full rounded meal before bed… Don’t be worried about carbs going to fat or some nonsense that is promoted on the gym floor, you pre bed meal should be a nice meal containing protein, carbs and fat, with the emphasis on SLOW releasing!!

SEHRI – Last meal; an hour before Sunrise

Have a massive meal… Make sure this meal has lots of complex carbs, lots of good fats, and lots of whole protein (i.e. no isolate whey shakes, rather prefer Casein Protein Shakes)… Then back to bed with a nice full belly.

Source of carbs (Rice, oatmeal, baked Sweet potato) and high protein (preferably slow digestive such as casein, fish ) with some fibers and healthy fat (peanut butter), the goal is to keep nutrition flow in your body as long as possible.

Drinking a lot of water during non fasting time is very important as well, especially in hot weathers, the body gets dehydrated during the fasting and you will need lots of water to compensate, make sure to drink at least 3 to 4 liters of water daily. Take a 2 litres water bottle to your workout and try to finish it by the end of the workout.

REST:

Working out 4 to 5 days a week max will be all you will need to maintain muscles during Ramadan. The rest days will be crucial to help recuperate and recover from the workouts and the fast.

GET ENOUGH SLEEP: Last and the most important

Energy levels will be low due to a lack of food, so you’ll need to leverage the energy you can get from sleep. This can then help drive your workouts. sleep at least 7-8 hours daily.

I honestly think, it is very much possible to lose weight, or maintain or even gain muscle with a plan like this.

The human body is pretty amazing ! Wish you all the happiest Ramadan !

In case you need a detailed diet protocol and customized workout schedules as per your targets, requirements and parameters for the month of Ramadan.

For all those who need a detailed diet protocol and customized workout schedules as per your targets, requirements and parameters for the month of Ramadan. You can reach me @

Instagaram : https://www.instagram.com/iqbal_sayed_humblebeast/

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Iqbal Sayed

Iqbal Sayed is a silver medallist in Amateur Olympia, Aisa – 2017. Iqbal is a professional trainer and a transformation specialist who has successfully trained many clients. Iqbal has been recommended by his clients for not only being a great coach but also a person with self discipline and determination who can inspire and motivate his clients to bring the best out of them.

• Mr Mumbai 2017 – Bronze
• Mr India 2017 – Silver
• Mr Asia  2017- 4th
• Amateur Olympia 2016 – Silver

The post Guidelines for Bodybuilding when observing fast during Ramadan appeared first on IBB - Indian Bodybuilding.

Today, he stands as an eminent fitness figure with his own gym – Otwo Gym n Spa. He is also a certified personal trainer from ACE (American Council of Exercise for Personal Training) and ACSM. He therefore, has immense knowledge about human anatomy, physiology, nutrition.  Yatinder is known for his fitness lectures but for the first time he has come forward to connect to a Facebook audience in a live health and fitness session.

https://www.facebook.com/IndianBodyBuilding.co.in/videos/vb.516205068423546/1495780350466008/?type=2&theater

In this live session, Yatinder has shared his views and observations on various aspects of bodybuilding like working out routines, workout related injuries and how to avoid them. He has also shared his vast knowledge regarding use of supplements – be it Creatine or BCAA. He also emphasised on the importance of a good diet and what role it plays in bodybuilding. Yatinder has time and again stated that he does not support anabolic steroids. Wishing to guide the youth on this sensitive issue, he has asked them to reach out to him on his Facebook page – Yatinder Singh The Catalyst where he can address their concerns. Yatinder also shares beautifully the 5 essential steps that can help a person reach his fitness goals.

This is just a snapshot of what this session has to offer. Check out the video and assimilate all the knowledge that he has poured in. We are sure that your health routine will improve immensely after this.

We thank Yatinder from the bottom of our hearts for joining hands with us in our initiative of taking health and fitness to the masses. In the days to come, we will keep connecting you to renowned athletes. So stay tuned with us!

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Your personal trainer plays a very crucial role in determining your progress. A good trainer knows the art of motivating his client to extract the best out of him. He stays with you at every step to ensure that you never deviate from the right path throughout your journey. Sahil states that “You have to be lucky to find a good trainer. He is your guide and he needs to be the right guy. It is very important to find a genuine person otherwise you will be playing with your life. Hence, a good, authentic coach is important and for obvious reasons, good things are expensive.”

Yes, we agree that finding a good coach is the first step that you take towards a healthy living. However, how do you define a ‘good’ coach or trainer? The first thing that you need to look at while choosing a trainer is his qualification and his experience. There are plenty of trainers out there who have degrees and certifications and who offer short term courses on health. You need to choose the one whose training has yielded better results. Sahil gave us a very interesting perspective on choosing a right trainer. He said that “Choose a trainer whom you have been seeing since years and who has shown a great consistency over the years. If he is to teach others, he should first implement it in himself. My movie came out almost 16 years ago. I am 41 now and biologically my physique should have weakened from what it was back then. But my physique has only got better. It is because I have been consistent over the years. It is all in front of you. So, choose a trainer whom you have been observing and seeing for long.” Well, when it comes to consistency and results, Sahil is the perfect example. He therefore, stands as an ideal coach who has walked through different phases of bodybuilding himself and therefore has the capability to take you through it successfully.

Now that being said, where do you find such a trainer? How are you supposed to get access to someone who is reliable and trustworthy? Well this is where the hard work lies. You will have to take initiative and look for a trainer. It is not that only expensive gyms and institutes will have good trainers. When we asked Sahil about this, he said that “You can find a good trainer even in a local gym. Every city in India has good trainers. You will have to go and look for him. Go and find which trainers have been there since a long time with a consistent physique and results. Go to them and ask for help. May be that they are more expensive than the local trainers but you will get what you pay for.”Well this is true. Running after cheap supplements, equipment, diet and trainers; cannot get you an applaudable physique. Sahil’s training modules are for sure expensive but they come with the assurance of his years of knowledge, tested workout and diet plans that guarantee a total transformation when followed correctly.

Now every coin has two sides. While online coaching is convenient and gives you access to a world of knowledge, there are chances of you meeting the wrong people too. There are plenty of unqualified and inefficient trainers who promise great results and end up cheating the ignorant people. You have to be careful about these matters while hiring an online trainer. We asked Sahil about the risks associated with online training and he said that “Yes, there are risks. Some of my friends too have been cheated in the name of online training. It happens a lot. This is why I wanted to ensure that my clients get what they deserve. I am probably the most expensive online trainer. I charge $1000 for a 14-week transformation plan. However, I take only a select few people as my students. Only the people who are sincere and dedicated become my students. I give in my best and my students have to do the same, give their best if they want results. I teach them personally and share my knowledge and expertise with them. I plan their diet and workout. These select students also get my personal mobile number so that they can reach me whenever they need me. They can talk to me directly. A lot of people tell me why Sahil is charging $1000 when others are taking $100 or $200. The answer is pretty simple. Others are not sharing their mobile numbers. They are not talking to you directly. They are not meeting you personally. They are not taking your picture updates. They are not giving any kind of personal assistance. I personally put down plans for my students. I am genuinely writing emails to them, there is no automated system doing it for me. A person sitting in a different part of the world sends you 3-months plan on an email and you pay hundreds of dollars for it, that’s foolish. This is why Sahil Khan is expensive, because he is genuinely into this.”

Well, this surely gives the true picture of Sahil Khan’s training courses. He sure is expensive but the value his coaching provides does the justice to the expense involved. The high price also ensures that only the dedicated ones will actually try and approach him. While talking to him we sensed that Sahil has no tolerance for people who are not serious about their goals. He does not want to take up students who are negligent and play around with routines and diet. It is like Sahil said that he is not God. If he puts in 50%; the remaining 50% needs to come in from the student to ensure results.

Sahil, while sharing his humble message with his readers and fans said that one should make realistic goals. He stated that, “Bodybuilding is the most expensive sport and the more money you invest in your body, the better the body looks. It is unfortunate but it is the truth. You have to put in more money to get a better house or a better car, right? Then why do you think that they by investing less in yourself, you will get better results. You need a good gym, a good coach, good diet – everything needs to be good to get a good physique. I am not saying that one who does not have money should not enter this sport. It is not about rich and poor. Every sport, every profession has its own set of requirements which need to be fulfilled. And this sport demands gym, diet, supplement, coaching etc. People set unrealistic goals for themselves. They admire an athlete who is the best in the world but they don’t have the budget to sustain that and then they end up on the wrong path. They fall for steroids, they start looking for short-cuts, start over exerting their body and thus cause more harm than benefit. Simply working out for 10 hours will not help if you don’t have the proper diet and supplementation. It’s a whole lifestyle, you need to understand that.” 

Sahil Khan has been a coach to more than 500 students so far. Some have become trainers, while others have successfully entered into modelling. There are some who are trying to be professional athletes. The fact that Sahil believes is nothing but the best and that is what he has planned for his students too comes out very prominently in our conversation with the fitness icon.

Today you can find a coach in every nook and corner of the city with some random certifications. However, one needs to understand that to have a coach is certainly important but more important is to have a genuinely knowledgeable coach. Not surprisingly, a wrong coach can give you devastating results or no results at all.  Be it online or through physical presence, only the knowledge and dedication of your coach combined with your dedication and discipline can give you the outstanding results you desire.

Follow Sahil Khan on Instagram @sahilkhan

The post India’s Fitness Icon Sahil Khan reveals the importance of choosing the right fitness coach appeared first on IBB - Indian Bodybuilding.

From being a fitness coach to owning up a gym, there is no dearth of opportunities for women in the fitness industry today. Your passion can take you places, a women can be an equally good fitness instructor as her male counterparts, there is no denying to this fact, says Sonali. In an exclusive conversation with IBB, Sonali goes on to say how Indian women today has ample of opportunities to build a strong career into fitness and bodybuilding, read on to know more.

1. How well has the fitness industry evolved to bring out new opportunities for women into fitness or bodybuilding?

I think the fitness industry in India has really progressed for women. There is a wider acceptance of women in all sectors, be it competing or be it for them working in gyms as trainers. Whereas 10 years ago, this was unheard of. Now women, are well accepted into the roles of be it a fitness trainer or dietician. There are women, I know who are doing a great job at guiding their male counterparts as a dietician or even as a fitness instructor.

2. What are the career options for women when it comes to fitness or bodybuilding?

These days women can do almost all the jobs men traditionally have gotten in the fitness industry, and can have an equal career as men.

They can work from group fitness instructors or personal trainers right up to owning their own gyms. So, I would say, there is nothing they can’t do and options are galore.

3. What are the basic qualifications or certifications required for pursuing fitness as a career?

There is a huge grey area when it comes to the need of the certifications or qualifications when it comes to getting a job. Regulations are still not that strict from the government.

But it’s always good to have a proper Personal Training or another Fitness qualification from a reputable institution.

4. What are the career opportunities in fitness where women are preferred over men?

This is a very narrow niche, but I feel Physical Therapists working with elderly or in hospitals, working with pre/post natal women are just some of the areas where women are definitely preferred over men.

5. Can a woman be an equally good trainer for men?

Yes, there is absolutely no reason why she can’t. When it comes to guiding a person through his diet or understanding his unique requirements for a workout, what matter is how well your coach is qualified and understands the chemistry between diet , workout and physique. If a women is qualified for the role, there is no reason why she wouldn’t be at par with men in similar roles. I mean, if we can go to moon, being  as good a trainer as our male counterpart should be a walk in the park, right! Afterall, I am a personal trainer too.

You can follow this iconic athlete who is also a fitness and personal trainer through her Facebook page FitnessWithSonali.

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1. What period is considered as the Off-season?

The couple of months and/or week, before an athlete or a bodybuilder starts his contest preparation could be termed as their Off-Season period. The period between his two successive contests, scheduled months apart would also provisionally mean an off season.  off-season is the time to make improvements to your lagging body parts for the next contest.

2. What are the changes your body is supposed to go through during the off-season and why?

During an off season, usually a body builder would subject himself to a high calorie diet with a high protein and massive carbohydrate intakes and heavier weight lifting exercises. So, the hypertrophy of the muscle fibers and the hyperplasia of the muscle cells are the most common body science that an athlete’s body would experience, provided an intellectual protocol for the diet and training in combination is implemented.

And I believe, it is essentially required, as an off season is the period to make improvements to our own physique in terms of muscle increase and adding symmetry and proportions to the body, if lagging.

3. What are the differences in diet requirements during the season and off-season?

During an off season, let’s be honest: For a lot of people, an offseason diet plan is usually nothing more than an all-you-can-eat “bulking” period. Athletes would be seen in most of their favourite ice cream parlours or burger joints. I say, we must limit them fortnightly or once in 10 days. In fact, preference should always be given to fresh and clean food items.

The major differences in diet requirements during the on and off seasons is that while you are off season, the carbohydrate intake is way too high with the intention of more muscle mass gains.

4. What are the common mistakes regarding diet intake during the off-season?

The most common mistakes that athletes would generally do or most of them actually do are:

• An athlete would take an offseason diet plan as usually nothing more than an all-you-can-eat “bulking” period.
• It is well agreed upon fact that the carbohydrate intake should be way higher with the intention of gaining more muscle mass, but most of the times, an athlete would fail in making the appropriate choice between the type of carbs, which carb is to be loaded at what time, misses the protein proportion to the carbohydrate.
• With the intention of gaining, they may load sugar or sugar based food items.
• Cheat meals are the part of an intellectual diet protocol if they are well calculated, planned and scheduled. But cheat meals are considered as the indulgence meals by the athletes during the off season period and hence go more than the number of times actually required.
• With intention of loading more protein and carbs, most of us fail to incorporate the vegetables in our diet. We must ensure the array of vegetables in our diet as we get most of the anti free radicals and micro nutrients from the vegetables.

5. What should be a typical diet plan during the off-season?

Let us make this point very clear at the first, that a diet plan is individual specific and hence no second person can copy and implement your diet.

To understand how many calories you need, we must be able to arrive at the calorie requirement depending upon the several body parameters, workout intensity and most importantly our goals.

In the process of this calculation, one should also make sure to load sufficient vegetables. I take around 5 to 6 servings of greens in a day. Dietary Fibers, enzymes and multi vitamins should be given equal importance in the diet. Well, Supplements are the supplementary part of your diet but are inevitable and hence they need to be scheduled very intelligently during the day as a part of your diet

6. What is the importance of diet during the off-season?

The importance of the diet during an off season can never be dodged at all. The better you gain in off season, the better and more defined you shred in contest prep. I would say the base of the body structure you would desire on the stage, is built during an off season and is only carved to the definitions during the contest prep period.

7. What is the impact of poor diet during the off-season?

The gains, in general, are experienced during the off-season period. The amount of lean muscle mass gained during this period is also a function of diet and the synthetic hormones and supplements we take. A bad diet would hinder the progress by non-proportionating the lean muscle to fat gains.

8. What should be your diet and training goals during the off-season

I always mention, Bodybuilding is still a long road under discovery. The best thing an athlete can do is experience the results and do the body analysis with the different diets he has tried in past. Depending upon these, an athlete himself is the best person to gauge the quantity of food and feeding times.

My goals during the off season is always to make more lean muscle gains. In order to do that I increase the protein and carbohydrates intake. The challenge lies in choosing the type of carbohydrates and when to take them. I prefer simple carbs like white rice and white potatoes immediately after my workout. As a pre workout, an hour before, I prefer complex carbs like sweet potatoes. As an intra workout, I prefer loading carbohydrate in liquid form say VITARGO.

Same is the challenge with choice of protein. When I wake up in the morning and the body is in the most catabolic state, I prefer loading one or two scoops of Isolate whey protein with water as the first serving of the day. While going to bed, I may load some casein protein. Also immediately post my workout, I load isolate whey protein.

That’s Iqbal Sayed sharing knowledge which brought him victory at Amateur Olympia. With such meaningful insights coming from an expert, it’s time you take a look at your diet regime and understand how important it is to not lose focus even after the competition is over. So even if you are in your off-season do what’s right for your body.  Above all, bodybuilding is a lifestyle that calls for dedication at all times, irrespective of whether or not you are preparing for a competition.

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1)     What does your natural diet on any typical day constitute of?

First thing after waking up I have 5 eggs followed by almonds. I then have my breakfast which constitutes of either chicken or mutton. After 2 hours, I again have eggs again. My lunch too constitutes of chicken or mutton. Before working out I have a cup of black coffee without any sugar. My day ahead too is similar with non-veg being an integral part of my diet.

2)     Do you take care of your protein requirements ?

Yes, I take protein supplements. I am using 100 percent hydrolyzed Whey.I take it 3 to 4 times throughout the day.

3)     How does your diet differ before competition and in the off season?

During off season, I increase my carbs intake. While, during preparation and before competition I start taking more of proteins and vitamins and cut my carb intake.

4)     What inspires you to take an all natural diet?

There are athletes who start taking steroids 3 months before an event and get an impressive muscle mass. However, they lose the charm on their face. Steroids take away the natural glow of your face. All they have is just muscles. It looks artificial. I do not want that. I want to keep the glow on my face intact it will help me in my acting career as well. Secondly, I want to protect my internal organs from steroid abuse.

5)     What are the important food items that you primarily focus upon?

For me, non-veg is very important. My diet plan revolves around non-veg as it is a rich source of protein. If you are non-vegetarian, then should have meat and eggs. If you are a vegetarian, then go for curd. It is a very rich source of protein and so are daals.

When we make curd, there is a greenish liquid that is left behind. That is pure whey. After workout, we need protein for repair and growth of muscles. You should have this green liquid to get a rich dose of protein.

6)     What role has your coach Ravi Parashar played in putting down your ‘all natural’ diet plans?

He has guided me with my workout routines as well as diet plans however things are very different for me. It is difficult for a person on the wheelchair to follow a regular diet. I can’t digest food fast as I am always on a wheelchair or bed. I have laid down my own diet plan after understanding my body. I take rich proteins in small amounts so that I can digest it efficiently.

7)     Who is your coach now?

Currently, I do not have any coach. I plan my own diet as well as work out routines. I am my own coach. I do not follow others nor do I Google stuff to know about someone else’s diet and work out plans. It took me 10 to 15 years but now I understand my body completely and based on that I put down my plans.

8)     What at are the side effects of steroid on health?

People these days need bulky muscles, it is a trend now. Steroids do give you big muscles but your bones, ligaments and joints get weak. See Arnold Schwarzenegger and take a look at Ronnie Coleman. There is a vast difference in their ages but look at their muscles. Muscle size has increased in such a short time because of extended steroid cycles. Ronnie has relied on steroid cycles to get that muscle size and he has suffered consequences for it.

Look at our Dara Singh. He was 90 and he still did not crumble. These are the things I look at and keep in mind.

9)     People think that with natural diet they will not get quick results. What do you have to say about that?

Firstly, people need to understand that bodybuilding is a journey with no shortcuts. You have to change your entire lifestyle and give this profession your whole life inorder to have a successful career ahead. People who rely on shortcuts often have short lived careers as well.

10)   What would you like to tell  your fans?

I would urge my fans to stop going onto Google for everything. The problem is that people look at proficient well established athletes who have been in this field for 10-15 years. They look at those mature muscles and try to copy them without knowing about the time and efforts that has gone into creating those muscles. I would say, do not follow anyone blindly. You do not need to go to someone else to understand what your body needs. You understand your own body in the best way.

For example, there are some people who are allergic to milk and there are some who can drink liters of it but show no progress at all owing to the fact that their body cannot digest milk. Understand your body first and then decide the rest.

I would just like to emphasize on one thing – increase your carbs and calories during off season and increase proteins, vitamins and fibers during the season. Also, never use shortcuts if you want long term goals. This is very important.

11)   What are your plans ahead?

Also, in the next 2 to 3 years, my fans will see me in 3 Bollywood movies. In one movie I have a short role but in the next I am a main character. The third movie is actually my biopic and I will be starring as ‘me’. It is being directed by Mohan Das. This movie will show the audience how a man who was bed ridden and dependent on his family members for food and even sanitation, gets determined to touch the sky.

I want to inspire and motivate people with my life. I mean, there are 1000s that audition for a movie and here I am, I get offers sitting at home. I choose which script I want to work on. Also, Mr. Allen Woodman has  written a book on my life titled ‘Weightless – A true story of courage and inspiration’. There is nothing that is impossible. You can do anything if you are determined.

We are truly amazed and impressed with Anand Arnold’s passion and enthusiasm. It is very rare in this profession to come across an athlete on a competitive level to put down his own diet and workout plans. His honesty and humility deserve a bow. We are waiting anxiously for Anand to hit the silver screen. We are sure he will emerge as a true winner even there. We wish him a speedy recovery and all the luck for future his endeavors.

The post Stay Natural, Say No To Steroids Says Anand Arnold appeared first on IBB - Indian Bodybuilding.

1)    What are the most common fears of a woman when it comes to bodybuilding or weight lifting?

When you say bodybuilding, the first picture that you see is muscular, huge, big, and masculine and this is not something a woman can relate to. Even I used to thing like that. That is how a woman’s mind works. It scares them.

2)    What are the challenges that women in bodybuilding or fitness face as an instructor and as an athlete?

When it comes to cardio or group classes, you have music, dance, Zumba, there is walking or running on the tread mill; this is all okay. They have been doing this and you don’t have to actually convince a woman for this. But when it comes to weight lifting, women feel that the moment they start lifting, whether it is 1 kg or 2 kg, they will bulk up and they will start looking like men. Hence, the first thing they do when they sign up for training program or for a personal trainer is remind him that they do not want to look like men. This is where the challenge lies.

They have to go through the program, 12 sessions or 14 sessions, to understand that it is not going to happen. They will not become like men. No matter how many times you explain it to them, no matter how many articles you show to them, they are not convinced. It is only after going through those sessions, they notice that they have toned up, transformed, become curvier than before, have lost weight and gained muscles at the right places and that they are looking good. It is only after those sessions they find out that it was all just a fear.

3)    How does bodybuilding help a women get fit and tone her body?

I feel every person has his/her own weaknesses, flaws and strengths. If you ask a girl, she will list 100 flaws in her body. My nose is not good, my arms are flabby, my stomach is out, I can’t wear this dress, I have got stretch marks, my thighs are huge etc. There is not a single woman whom I have come across who has that self confidence. Bodybuilding or fitness in general, builds up confidence. It brings the positivity in your life that you are good or okay – you need to accept yourself and bodybuilding helps you to accept yourself. It brings positivity and confidence in your life.

And of course, once you start looking good, your confidence doubles. You carry yourself really well. You are much more positive about life, about people and everything else in life. Nothing affects you that much. You look good, you feel good!

4)    What are the career opportunities for women in fitness or bodybuilding?

Once you get into fitness you can either go for group fitness classes so that you can become an instructor for any of the fitness classes like aerobics, Zumba etc. You have certifications for them. Then there is being a personal trainer. For this you should approach a local gym who often offers a lot of courses. You should start from the basics –observe people and see how they work, how the mind of a client works and how the mind of a trainer works. You observe all that and then go for the next level i.e. higher studies like sports nutrition or doing a personal training course form a renowned institute and getting certified in something that really interests you. You then become a trainer and get on the floor.

There are also grading for trainers. You can therefore, become trainer for stars or celebrities. They really pay you well. You can even get into competitions and become a professional competitor or become a fitness model. Once you start getting sponsors, you can become a sponsored athlete.

So the options are there. There are plenty of opportunities but you need to give your 200%. There are so many talented people out there. There are so many who look good. Then how are you different or why should you be chosen. So you need to give your 200%.

5)    How should the perspective of Indian society change towards women who are into fitness and bodybuilding?

I think things have already changed a lot since 2014, when I competed for the first time. There will always be people who will oppose and I totally understand where it comes from. We are an Indian society and women are expected, especially moms and wives, to take care of the house. There are still many who have still not realised that they can balance home and work. So if a lady is doing a 9 to 6 job, it is okay and people have accepted that. I am sure that people will accept that women can be in fitness or glamour or any other industry too.

Kids should be educated about health in general. The PT that we have in school is not enough. Bodybuilding is a sport and kids should be taught about it in school and colleges. This sport has different categories. If you want to build a physique and transform your body, it takes discipline and dedication. It has always been there with us, we had pehelwaans and kushtis and now it has reached Olympics. It is just that more awareness is required among women. Women will have to take the initiative for themselves. Men will accept eventually. They will have to act and see how this profession transforms not just body but the entire life of an athlete.

We intend to take her message to the nation so that more and more women take up this profession and transform their lives. Bodybuilding is a challenging but a glorious sport. We sincerely hope that we will soon step into an era where Indian men will gladly allow their women to be a part of this sport and women will not shy away from the idea of weight lifting.  As long as there are women like Sonali Swami around, we are sure that such a future will definitely come.

The post Women Should Not Shy Away From Bodybuilding and Fitness by Sonali Swami appeared first on IBB - Indian Bodybuilding.

1)   How does a person get over trained?

I train young lads and I observe them closely when I workout.  A sad thing is that a lot of youngsters unknowingly over train their bodies. They go by the concept that the more you workout, the better would be the results. However this is far from being true. Your body has a limit and you must respect that. It is not advisable to keep crossing the line between training and overtraining.

Every muscle group that you work on has a definite time limit and that is one hour. This much time is more than enough to train your muscles – be it a small muscle group or big. When you subject your muscles to durations more than this in one stretch then you start overtraining them.

Youngsters today, they never stop at one hour. Their usual timing is 1 hour 30 minutes at least. This extra 30 minutes is over training. When you work out more than your muscle’s recovering capability, then you over train.

2)   How many reps and sets should one do?

After time, another thing that you should keep in mind while working out is the number of sets. For small muscle groups – biceps, triceps, deltoids and calves, 12 sets are more than enough to properly train them. When it comes to big muscle groups – quadriceps, pectoral and Latisimmus dorsi, 16 to 18 sets are more than enough. When you cross this, you start overtraining your muscle. If you properly conduct your sessions, doing 12 sets or 16-18 sets won’t take you more than an hour. Thus, keeping a tab on the number of reps also helps you to keep the duration of the session under control.

3)   How many days’ interval should one keep between working out on the same part again?

Now there are athletes who are able to recover their muscles within 36 hours. However, this is possible because they follow an excellent diet and correct supplementation that allow their bodies to cope up faster. It is therefore, very important to support your work out sessions with the correct diet. It is all about fuelling up your body. If you load it with the correct fuel, it will perform better and faster. Hence, with a correct diet you can definitely enhance your recovery rate.

If you see youngsters now, their focus is on exercising and training. They think just by working out more, they will develop the muscles but what about the diet? How will your body recover if you are not giving it proper nutrition?

Since, most of the youngsters do not yet understand the proper diet patterns and supplement cycle, it is better to space out your training sessions for the same muscle groups by 48 hours.

Body needs Protein to repair its wear and tear. Protein is the most essential element required for muscle growth, and hence it is an indispensable part of Body Building. An average 70 Kg individual required 70 gms of Protein in his diet everyday. Even great source of Protein like eggs, lentils and milk fail to meet this requirement. Hence, it is essential to find a supplement Protein source which comes with a promised Protein intake. One such product available in the market is Max Protein Professional 30 gms Protein bar. This bar supplies almost 40-45% of your daily Protein intake and hence it’s easy to meet your daily Protein requirement.

4)   What are the effects of over training?

The first and the foremost effect of over training is seen on the joints mainly knee, ankle and wrist joints.  They get inflamed.

When a person starts noticing that his joints are getting inflamed, first thing he needs to do is check if there is postural problem. An incorrect posture while squatting, bench pressing etc can affect your joints. If the posture is right or even after correcting the posture, the joints are still inflamed then it is due to over training.

Overtraining also affects your overall development.  If a person is not getting the desired results even after working out then there could be two possibilities. First, he is not following the right diet and second he is not working out as is required. It could be under workout and over workout. Over exerting the muscles inhibits its growth.

5)   What should one do if over training leads to an injury?

If the person gets injured during training, then first he should immediately stop with his activities and come to rest. Second he should place ice packs on the inflamed region. Then he needs to find out what exactly has been injured – muscle, ligament or bone. In most cases, muscles get injured as they are the most superficial and are fastest to recover. The ligaments take the longest to recover and the only way to get them work again is by resting. Ligament injury can keep you away from the gym for months. Hence, ensure that you are very careful while working out. It is good to push your body harder but do not over do it.

6)   How does diet help in muscle recovery?

The development of your muscle depends on how well it recovers after a workout and that is largely dependent on your body nourishment. Protein is the building block of body and it is of most importance for recovering muscles. Second, you need carbohydrates as they supply your body with most of the energy that you need for your activities. Third most important nutrient is healthy fats which are required by your internal organs and body joints.

People suggest olive oil etc for healthy fats however I recommend coconut oil, flex seed oil and omega 3. Coconut oil contains lauric acid which boosts your immunity improving your overall health. Omega 3 has anti-inflammatory properties and they work wonders on the joints. A person should have decent amounts of coconut oil and omega 3 in the diet.

An ideal diet should include 45 percent of carbohydrates, 40 percent of protein and 15 percent of healthy fats.

7)   Apart from diet, which is the next important thing to help the body in recovering?

Now this is subjected to personal experience. I do not sleep for more than 4 hours but this is sufficient for my muscle recovery. Over the years, I have observed that for my muscles to recover and function optimally, I need 4 hours of sleep in a stretch. You need to understand your body and see how much sleep it requires and take rest accordingly.

8)   How should one train correctly?

In order to train yourself correctly, you must first understand your body. Anatomically, there are three body types – Ectomorph, Mesomorph and Endomorph.

• Ectomorph Body Type basically means that the person is lean or thin naturally.
• Mesomorph Body Type means that the person is mid build, neither fat nor lean
• Endomorph Body Type means that that person is on the bulkier or heavier side naturally.

The three body types have different work out as well as nutritional requirements. However, the current practice is such that every person is subjected to the same workout regimens and diet plans. How will you get the right results when you are not doing the right thing?

Hence the first step towards bodybuilding or fitness is to understand your needs and then chalking out a plan to fulfill those needs. If this is done appropriately then everything else will fall in place.

9)   What is your message for the youngsters?

I said this the last time as well. They need to have patience. It takes time for your body to transform. There are no shortcuts to success. Young lads idolize bodybuilders who have been in this field for 10 to 15 years now. They have been doing this for more than a decade. Still people run after quick results.

Be patient with your body. Take time and understand how your body functions. What is the body type? What does it respond to in a better way – once a week or twice a week sessions?  How much sleep does it need? What are your weaker muscles? What is your strong point? You need to continuously experiment with your body and set the correct combination for it and this takes time. It is only when you invest time that you get long term results.

We cannot thank enough Yatinder Singh for giving us his time and sharing his vast knowledge with us. We salute his spirit and his gesture. His words “Anything for guiding the youngsters” have raised his stature even more for us. This is what a true idol and a true athlete is like. He is not just an inspiration for the youngsters but also for other athletes who also need to come forward and spread awareness about fitness, health and bodybuilding in our nation.

Connect with this athlete and gem of a human on Facebook Page @Yatindersinghlive.

The post How To Avoid Overtraining – By Yatinder Singh appeared first on IBB - Indian Bodybuilding.

• You will be participating in Mr. Asia. Tell us a little about your workout routine?

Honestly speaking, the workout is not much different from my usual routines. It is just that since the event is just around the corner, my workout includes a lot of cardio. When I get up in the morning and before I start my daily session, there is almost an hour of cardio. Even before my evening workout, there is about one and half hour of work out. The gym sessions are supported by a well-balanced diet and a good amount of rest. Hence, the only difference is incorporating more of cardio as it helps to break down fat and develop lean muscle.

• When is the event going to be held?

Like I said he event is just around the corner – only 10 more days to go. It is going to be held in Bhutan between 02 and 08 September 2016.

• How does it feel to be a part of Mr. Asia?

• Did you get a chance to peek into India’s performance history at Mr. Asia?

To be honest, I do not know. I have no idea who participated in the last year or in the past. I do not know who won a medal or whether or not India has won any medal. I am not into the past. My focus is on preparing for the upcoming event and win Gold for my country. With all the hard work and determination, I am sure that I will return with a Gold medal definitely.

We too hope and wish that the title of Mr. Asia 2016 is bagged by India. We have seen Manoj preparing for the event and he indeed looks in great shape. We have high hopes from him. Whether India gets a gold or not, Manoj’s performance will indeed be his best so far. We wish him the best of luck for his upcoming endeavors.

Follow Manoj Patil on facebook at https://www.facebook.com/Manoj-Patil-Mr-INDIA-383095778541813/

The post Journey to Asian Championship 2016 by Manoj Patil appeared first on IBB - Indian Bodybuilding.

Here is the transcript of the video.

1)   How are you preparing for the Arnold Classic?

Well, I am preparing since the past 8 months. As you are aware, I participated in Amateur Olympia in Nov 2015. Although, I had worked hard and given it my all, I still could not get the desired results. So, I have been preparing since then for my future events. I am focusing on everything I can like my weaker parts and muscles. I am learning how to give a better presentation and how to give a better performance. I have studied the IFBB rules and regulations thoroughly and adhering to those, I have prepared myself. I am very confident now.

2)   What is your aim?

Like, I said, I am very confident and very positive right now. I want to win the title and qualify for the Pro Card. I am counting days and waiting for 21^st August to arrive so that I can get on stage and show the judges what I have been doing. I want to impress them and win. That is my only aim – win Arnold Classic.

3)   How difficult or tough this journey is for you?

Tough and difficult, these are the scenarios for people who come into this profession with expectations. Some people take up bodybuilding thinking that they would win events, make a name for themselves, enjoy fame, status, publicity, popularity etc. This is why they want to compete. However, I do not have such expectations. The only purpose for me to enter this field is that I want to compete for my nation. The number of Pro Card Holders in India can be counted on fingers. I want to win a medal for country. That is all on my mind. I will do it, sooner or later. I will and I know it.

4)   What is your dream?

I have just one dream, win Mr. Olympia. I am working hard, day and night for it. I know it is a long journey for me, but I will reach there. Even if I lose my hands or legs, I will still not give up on bodybuilding. I will participate in handicap, but I will still compete. As long as I live, I will keep working hard for my dream. No matter how much of negativity surrounds me, I will not let it hold me back. No matter how much time it takes, one day I will win and fulfill my dream – get India the title of Mr. Olympia

We are moved and inspired by his determination for his profession and his nation. We sincerely hope that Siddhant’s hard work pays off and he returns back with a shining gold in his hand. No matter what the outcome is, Siddhant Jaiswal, you are already a winner for us. We wish you all the very best. Go make our nation proud, once again!

The post The Road To Arnold Classic 2016 Asia by Siddhant Jaiswal appeared first on IBB - Indian Bodybuilding.