Tuesday, 4 December 2018

WHY SHOULD YOU BEGIN YOUR DAY WITH YOUR WORKOUT


WHY SHOULD YOU BEGIN YOUR DAY WITH YOUR WORKOUT


“Should I workout in the morning or evening?” “What time of the day is the most optimum for muscle growth/fat loss?” Listen, in my honest opinion, get your workout in everyday, the time really doesn’t matter. However, recently I’ve been working out at 6.30am due to other commitments later on in the day and I have to say, I really enjoyed it! I used to usually train at 4pm or later in the night, but since I’ve started going early in the morning, I’ve seen a lot of changes, not the changes physically(cause time does not matter), but there are benefits to training first thing in the morning.

1. I noticed that I’m way more energetic and ready for the day.
2. Completing one of my fundamentals for the day. Hitting the gym everyday is a way of life for me now and is on high priority to me every single day. So, completing it first gives a sense of satisfaction
3. It helps me keep a check on what I eat during the day! Yes, kind of weird but working my butt off helps me to watch what I eat throughout the day.
4. Gives me more time in the day- I get much more time to do other activities for the day.
5. If you are the person who reduces carbs as the day goes by,(mind you, I’m not advocating for no carbs after 6pm) working out early is a great option.
6.  You have a structured pattern to follow- at least at the start of day. You’re 100% sure of 1 activity for the day.
7. Waking up early has its benefits- one of it being giving you more hours to work for the day plus a really good night’s sleep.
8. Speaking of sleep, you have more hours-You complete work earlier- YOU CAN REST EARLY, clearly getting in 6hrs, 6 quality hours of rest and recovery i.e. sleep


So, the bottom line of this post-
If you are wanting to workout early or are even contemplating to do so- go ahead and do so. Just be sure to see that eat before you exercise. Now, if cardio is what you aim to do, then yes, fasted state cardio is a possible, but DO NOT weight train without consuming a nutritious meal before hitting the weights. But Josh, I don’t feel like eating in the morning! If so, then “drink” your meal- in the form of smoothies, have oats, consume fruits like bananas etc. Just make it work.



Stay Strong,
Josh



Saturday, 30 June 2018

THE WORLD'S MOST DIFFICULT EXERCISE EVER!


THE WORLD'S MOST DIFFICULT EXERCISE EVER!



Hey there, it’s been a while since I’ve written a new post. Honestly, fitness is made to look  like a vast and complex field but actually, its quite the opposite- its as simple as it gets! Trust me when I say to you, you already know what to do but you’re so overwhelmed by the sources available to you that you’re really unable to do a thing! Paralysis by analysis is what we face in today’s day and age.

Anyways, the most difficult exercise…. Quite the debate over the years. Some say it’s the squat, the deadlift, even crossfit is thrown in the mix now! But honestly, these are REALLY EASY AND SIMPLE COMPARED TO THIS EXERCISE, the toughest of them all, the one which really separates the best from the average, the strong willed from the weak, the ELITE from the average.

THIS EXERCISE IS- GETTING YOUR ASS OFF THE COUCH AND BEGINNING. Trust me, this is the most difficult, and is the biggest source for “why people cant seem to get fit”.

Think of it- how many times have you really wanted to get your life back on track? What has really stopped you?

WORK?

SCHOOL?

COLLEGE?

FAMILY ?
OTHER ASSIGNMENTS??



Let me tell you this- If you’re determined to get something done, you will no matter how high the cost. But even after this- even the most dedicated fail. It’s the voice saying- “You’ve done enough! You can rest today, there’s a tomorrow as well!” That is when you actually need to GET UP AND GET GOING- which is not easy at all (I can relate to this- most of us can) which makes “getting your ass off the couch and beginning” THE MOST DIFFICULT EXERCISE/WORKOUT EVER!

Now- how do you get past this hurdle? Simple-

1.      HAVE A PLAN

2.      STICK TO THE PLAN RELIGIOUSLY

3.      IF YOU FALTER, FOLLOW STEPS 1 AND 2

Yes its this simple! Whatever your goals, be it fitness or any aspect in life- this exercise is the most difficult, the toughest, but remember- YOURE MUCH MORE STRONGER. So, just GET UP AND BEGIN… the rest will follow, the path will get clearer.



Stay Strong,

Josh

Saturday, 11 November 2017

THE IMPORTANCE OF UNILATERAL TRAINING



THE IMPORTANCE OF UNILATERAL TRAINING

What is unilateral training? Simply put, it is Training limbs individually, rather than engaging both sides together. Most of our training routines have basic unilateral work- exercises like lunges, one arm rows are the most common and staple exercises out there specified by trainers to their clients. There are many more but rarely seen and done. So, why is unilateral training or exercises so important?

1.       Unilateral work is great for improving performance (Athletes take note)
2.       Overall function. It felicitates structural integrity
3.       Exposes the weakness (weaker side i.e. left or right limb, also exposes imbalances)
4.       Builds explosiveness
5.       The strength transfers to bilateral training
6.       Balance and technique
7.       Key to both aspects- Hypertrophy and strength

These are some of the reasons why I recommend you to work on unilateral strength. It is easy to squat using both your feet but have you ever tried a single leg squat? To be honest, it’s tough, as it will expose weaknesses like hip mobility issues, ankle mobility, your form will also play a big part here, lack of balance and co-ordination,strength issues etc.

As a guy who always values function over aesthetics, to me unilateral training is the ultimate key to build a sound functioning physique. Moreover, it will aid in a better looking and better performing physique. Some of the benefits are:

1.       Improves core stability
2.       Increase resistance to injury
3.       Corrects muscular imbalances
4.       Great focus on the muscle group
5.       Increased strength (Unilateral strength transfers on to bilateral strength)
6.       Mind-muscle connection (You now know what muscle activation feels like)
7.       Improves balance

To conclude, do I have a specific day dedicated only for unilateral work? NO. What I do is incorporate them my workout plan.

 If you want to begin unilateral training start with the simple basic exercises like- Lunges, one arm rows, bodyweight movements like jumping using one leg, single legged deadlifts are a few to begin with. Once you’re comfortable, build towards the tougher exercises like the single leg squat (bodyweight work). Remember, patience is key. You will take time to get better, but with consistency you will. 

 Always remember to warm up before any exercise.

Get Stronger,
Josh


Saturday, 21 October 2017

THE DAY AFTER THE CHEAT DAY- TIPS FOR GETTING BACK ON TRACK EFFECTIVELY...

 THE DAY AFTER THE CHEAT DAY- TIPS FOR GETTING BACK ON TRACK EFFECTIVELY....

Let's get straight to it- 

1. Dont worry or regret too much.. What's happened is in the past. 

2. Start simple- Drink water. Get back to drinking just water and the right amount of water. 

3. Ease yourself into your workout routines if it's been a while or stick to what you do. 

4. Intensity- Step up slowly. Dont go all in or change your training pattern drastically.

5. Instead, add a 10 min walk/light jogging at the end of your workout.

6. Learn from mistakes- if your cheat meal resulted in a cheat DAY, the next time- plan what and how much you want to eat. Always remember your goal.

7. Track your calories for the rest of the week. Know how much you eat. Dont over eat, and don't under eat as well!

8.  Dont starve! You're here to enjoy, not to punish yourself. Eat clean but don't skip meals.

9. Get back to your regular sleeping pattern ASAP! 

10. Even while cheating, look for the most nutritional dense foods. There are a few out there.. bad but not worse ;)

To conclude, cheat meals are supposed to to re-feed meals, something that will boost your metabolism and more importantly keep you sane. But, never overdo it. Too much of anything is bad. Remember- MODERATION IS KEY. 


Until next time,
Josh

Sunday, 10 September 2017

TRAINING WITH INJURIES....

TRAINING WITH INJURIES.... 


Let's face it.. we all have faced some sort of injury(if you have not, awesome! Stay injury free!) but still have the urge to continue training. It's normal if you're that motivated but, is it wise to do so?

Answer- It depends on the severity of the injury. 

If your injury is grade 3 (grade 3 usually signifies complete loss of movement in the injured area) it is wise to rest and recover.Better to take a step back rather than risking and damaging yourself further. Consult your physician/doctor/physio before trying ANYTHING regarding returning to former activities.

Now for the small niggling injuries, YES you can train- but with caution and modification. Example- if you have a Calf strain, you can still train your upper body. Avoid lower body exercises and running until there is no pain.  

See, you don't need to really stop training completely unless the injury is serious. I've had my share of injuries. Some were serious (ACL Tear) which kept me out for almost 3 months before I returned to some form of activity. It took 9 months of no lower body movements/exercises. Some are small injuries which I can train around while protecting and recovering the injured area.

The key to maintaining your physique while sitting out with an injury is DIET and REST. Keep a strict watch on what you eat and how much rest are you taking.


Stay Strong,
Josh 


Saturday, 22 July 2017

HIIT OR LISS CARDIO?



HIIT OR LISS CARDIO?

How much ever you may try to convince others of the benefits of weight training, the foremost question asked is this- "What sort of cardio do you perform?" Cardio is an important factor in training but is not the ONLY key component. Yes, I do perform cardio but it's not the cornerstone of my workouts.

Having said that, it's a worldwide debate as to what sort of cardio is better- High intensity or Low intensity training? Let's see what these two are about:
1. High intensity Interval training or HIIT as its commonly known is a short but an intense session. It lasts usually up to 20-30 min. It includes minutes of high work and rest or a slowdown.
2. Low intensity training or LISS is the other side of the spectrum. This is your typical cardio that you see or are introduced first as a beginner. Can last up to whatever time you want.


Now the advantages/disadvantages of HIIT and LISS is all over the Internet so I'm not adding that here. I'm here to tell you which one is beneficial for you. So:

HIIT is beneficial for-
1. If you're an athlete looking to get back in shape quickly.
2. Building explosiveness as hiit can include long jumps, high jumps etc.
3. Looking to lose that last 10-12lbs of fat
4. If you're working on your conditioning
5. Want to try something new
6. If you lack time/short on time


LISS is beneficial for-
1. Improving stamina
2. Improving on endurance
3. If you're a powerlifter as your CNS is taxed a lot and low intensity cardio is exactly the opposite of what you do, hence it aids in recovery
4. If you're new to the gym
5. If you're a long distance runner


This should give you some idea now and hopefully help in selecting what type of cardio you want to do. Can you do both? YES! Of course. It all depends on you. So go out there and enjoy your workouts, it's the only time in the world where you really work on the most important aspect of your life- YOU.

Stay Strong,
Josh 


Ps- Have any questions regarding cardio? Comment or hit me up on my Facebook page or twitter and I'll answer them.

Saturday, 17 June 2017

LACKING MOTIVATION? BUILD THIS TRAIT INSTEAD….



LACKING MOTIVATION? BUILD THIS TRAIT INSTEAD….

"How do you stay motivated every single day?"

"How do you resist eating and ice cream even when it's kept right under your nose?"

I get these questions a lot and quite frankly I'm not surprised that I do. It seems like I'm a cyborg or I'm under a spell to say NO to comfort foods. To the commoner, it seems like I have a lot of willpower and dedication all the time. I've got to tell you- NO I don't.

Motivation is temporary. It's just a temporary feeling of being focused and driven. Everyone knows for a fact that this feeling wears off after a certain time frame. So yes- I'm not motivated all the time, not pumped to hit the gym, and it's a damn struggle to stay on my nutrition program every single day (trust me, diet is hard to keep up).
 
What I have developed over time is DISCIPLINE. Discipline to do what needs to be done no matter the circumstances. So whenever I feel demotivated, tired, feel like cheating on my diet etc. It's just the discipline that takes over.

How did I develop this discipline?  By doing the things that need to be done day in and day out regardless. Example- If I have a workout scheduled on Monday, not matter what I see to it that I go to the gym. Same with food- I eat only what is necessary and nothing else.

To develop this discipline is hard but not impossible.  It's all about habits. Build up good habits and they stay with you for life.  I urge you to build up the discipline/habit/ethic of getting your work done no matter what. Scientifically it's said that it takes 3 months to form a habit... that's 3 months. Not difficult if you really want to achieve your goals that bad.

"Motivation comes and goes, its discipline what will keep you going."

Stay Strong,
Josh