The Instagram Body

Oh boy! if you are on Instagram and other social media apps to follow some of your fitness idols be assured of being shown the perfect photograph or that perfect angle to show that perfect pump.

Over a course of time, you realise how insignificant and unimportant having this stupidly portrayed perfect social media body really is!

They have reached to this level after years and years of dedication and hard-work. There are a few handful of genuine folks like Sonali Swami, Biswajit Basak and Miten Kakaniya to name a few. Mind you none of the things which they put up out there is a work of some magic wand.

Remember that not every ‘fitness’ expert on social media is genuine and more often than not they are trying to make a buck out of your obsession.

Get Inspired, not fooled by Instagram!

The hashtag fitness world on social media has its place when it comes to inspire and motivate. It becomes a lot dangerous when someone gets obsessed with having a perfect social media body.

Yes, people and especially young brains do get obsessed. There was this person who became the so-called Instagram friend of mine who was looking forward to getting in shape. Her marriage was on the cards and soon while speaking with her I realised that she was super obsessed to get a fit body. 8 to 9 months down the line we happened to get in touch again only to know that she is now anorexic and faced critical life-threatening conditions. The reason behind this was that someone on Instagram gave her an insane diet which consisted of only having juices and mind you all of this without any workout!

Luckily she has now realised what she underwent and is now on her way to back to healthy lifestyle.

There are more aspects to good health than just the physical body. You should work just as hard on finding your mental, emotional and spiritual happiness too.So the key lies in drawing up realistic plans for yourself, the ones which you know you can follow and adhere to.

If you want to find the purpose behind your fitness pursuits, you should read this article about finding  your purpose

No one else is going to benefit from this apart from you, so be true to yourself and be realistic.

Progression takes time, it’s like how a child first learns to crawl and then to stand on two feet and then develops the ability to run.

It is important to know and understand whom to follow and whom not to. Do not let others take you for a ride at the cost of your health.

An Explainer – Ideal Repetition Range

The new year workout resolutions are done and dusted. Gyms are getting fuller with memberships and along with that, you see a lot of helpless and clueless new joiners wondering what exercises to do, how many repetitions to do? Which cardio machine they should hop on to.

Fear, not my fellow mates, through this article I am going to help you with one of the many things which are at the top of any weightlifters mind!

The Ideal Rep Range

Some old school guys in this industry might hate me for what I am saying but here is the hard truth. There is no such thing called ideal repetition range. Yes, surprised? Well, don’t be because what’s ideal for you may not be ideal for me and vice versa.

The foremost important thing to remember here is the goal which you have set for yourself. Go and ask anyone with a sane head and they will tell you that high repetitions do not mean that you are the only one in the Gym who is doing the right workout. High repetitions do have their place in bodybuilding and so does medium and low rep range.

High Repetitions

Something commonly referred to as volume training is purely a way to put muscles in tension for the maximum amount of time till muscle fatigue sets in.

If you are new and not used to this type of training then you are going to get tired very quickly and also you won’t be able to push heavy weights. Why? because 35 pounds for 15 or more reps will feel like 90 pounds by the last and final rep.

High volume/reps training will ensure to boost or increase your muscle endurance. So if you are someone who is in sports or for whom size doesn’t matter then this is the perfect zone to workout in.

Medium Repetitions:

Gaining size and stimulate muscle growth is your thing then this is the ideal way to lift weights. This rep range usually consists of 8-12 reps for each set with weights challenging enough. The moderate or medium rep range will work great if you have fast twitch type 2 muscles. This way you can stimulate your muscles to their maximum potential.

Low Repetitions

The third one being low rep range is something which is effective for Olympic lifters and other sports like strong men competitions etc. This is a general perception everyone has since this kind of extreme low rep range allows you to push heavy weights. Working out in this zone will help you to push to your 1 Rep Max weights.

The Perfect Combination

If you are aiming at sticking to one of the above routines for your workouts then you will not do any justice to your body. To build up strength, muscles and at the same time build up endurance, you should shuffle up your workouts with a combination of three rep ranges. Being stagnant and getting in the comfort zone will not take you anywhere.

So go out there and try mixing things up a little bit, go heavy on some days with low reps and on the follow-up week maybe go light weights with high repetitions. Choose what works best for you.

It never gets easier, You just get better!

For all the new entrants into the weightlifting life here is a low down on how one can set their fitness goals for the new year. Well, if this is not something that you do then simply share and like the article!!

Are Protein Supplements Good for You?

Protein Supplements

There is a lot of material out on the internet about protein supplements. However, one fails to understand the need for protein powders or supplements in day to day use for someone who works out 5 days a week. It is recommended to consume protein immediately post workout as our broken down muscle fibres require the ammunition to rebuild them. This is the time when our bodies can absorb the protein quickly and push out the amino acids to repair the fibres.

Types of proteins to choose from

  • Whey
  • Casein
  • Soy Protein

The Primary Building Blocks

  • Proteins are an important building block for skin, blood, muscles, cartilage, and bones.
  • It’s required for muscle repairs and recovery
  • Our bodies require proteins to make hormones and enzymes.

     Do I recommend protein supplements for beginners?

If you have recently taken gym membership, you must have noticed that your trainer or gym buddy will ask you to purchase supplements. After you complete two to three weeks of working out. They will even go out of the way to show you how these protein powders will be effective on you and start yielding out results for you too.


I am of the opinion that if you are a beginner, you should first get used to the workout schedule. Try to then increase your protein intake gradually from the food you eat. Start with Egg whites, chicken or Amarnath, quinoa for the vegetarian friends of mine. One should always aim to get all the proteins from the food we eat and not completely rely on protein supplements.

Once you settle into a rhythm say approximately 3 or 4 months into your workout regime, that is when you should think about opting for protein supplements. Remember that it is not going to yield immediate results. It takes time and patience to reach your goals.


Beginner’s Guide to Home Workouts- Part 2

 I am back with part 2 of workout for beginners at home!

In case you are new here or missed my earlier blog post on workout for beginners at home,then click here to read more.

Workouts at home are never exciting for beginners. We often are lazy or perhaps are not motivated enough. Through Life Is Transformation, you will have insights and tips on workout routines, diet and a lot more. With the onset of December, a lot of you guys tend to give a little attention to the growing waistline or the bulging beer belly.

The Problem

Let’s admit that every single one of you wants to be in the best shape possible and more often than not hit a roadblock because the gym memberships are expensive. A lot of you have work timings which do not permit you to squeeze in 45 minutes of your day to visit the gym.

The Solution

Working out at home is one of the easiest ways to get your fitness goals giving. No need to worry about any fancy pieces of equipment or expensive workout gear because I am here to give you all beginners some easy to do exercise at home which requires nothing more than a bag or a bottle of soda.

Watch the video below where I will be showing you 4 simple workouts which you can do at home without any pieces of equipment!!


The Right Pair Of Shoes

The topic for today is to set the basics right. Yes, do you wear the right pair of shoes for workouts? Yes, you heard me right. Footwear is an essential part of weight training or for that matter for running or cross training whatever your interest lies in.

Over the years I have gained knowledge and learnt a lot about fitness and weight training. Through I intend to provide the right tips and tricks which will help you in attaining your fitness goals.

Got it all wrong?

How often have we seen people at gym who wear the most appropriate gym apparel but wear ill-fitted and incorrect shoes? Well, this is purely due to lack of information out there for people to read on this topic.

One of the key reason to choose the correct shoes is your safety. Shoes help and assist ankles and the tendons around it and stabilize the feet when in motion.  Secondly, there are specific shoe types for specific various purposes. Usually one must prefer shoes which have a flat sole while doing weight training. On the other hand while running and walking one can opt for shoes which have a curved solve thereby allowing the runner to move his balance more swiftly.
A correct pair of shoe will help you in improving your workouts and once you get the correct pair that suits your workout style, I bet you will notice the difference in few days!
Here are few points which you can keep in mind when you step out to purchase your new pair.
For more fitness and health-related tips read more at Life Is Transformation.

The Shape Of You

A week has passed since the Diwali holidays ended and we all must have swayed on Shape Of You by Ed Sheeran and ended up losing our shapes instead. Bummed out, feeling swollen and bloated post-Diwali holidays? Eaten all sorts of sweets and went overboard with alcohol and desserts? Well, there are many of us who have committed the gluttony and now wondering what to do and how to get back to our routines.

I personally love to devour a box full of Kaju Katli. Let us all admit that we let loose on our diets during festivals. No harm in doing that every once in a while.  A quick fact check– One box of Kaju katli mithai is approximately 1140 calories which amounts to half of our daily calorie intake! Check out My Fitness Pal for more details and information on the food we eat

Wondering how to get rid of all the fat and lose the laziness which has set in? It’s easy to think but equally difficult to execute our plan of action. So what do you do in such a situation? Even a regular gym goer like me also faces this question time and again. Having the liberty of speaking with some of the leading fitness experts from the industry and gaining knowledge from them and learning from my own experience, I suggest and recommend everyone to follow some of the few tips listed below.

Start from the scratch

So getting back to workouts after a long break can be a bit taxing on the mind and body. Remember that gradual progression is what you should aim for instead of going and directly loading on the poundage. Here are some of my suggestions and recommendations:-

  • I suggest and recommend to give emphasis on form correction and light weights to just get your bodies back on track after the layoff. Throw in a bit of cardio and some body weight workout such as push-ups and pull-ups along with some core training.
  • From the following week onwards you can gradually increase the poundage to where you left off before the holidays started. 
  • Drink lots of water to keep your hydration levels high. There is no alternative to drinking water as it helps to detox and rejuvenates us.

Lastly, I would advise keeping a track of what food you are eating. It is the only way to ensure that you balance out all the eating you have done during the Diwali break.

It takes 4 weeks..For you to see your body changing,

It takes 8 weeks for your friends and families

Keep Going!!


Eating Right ?

The Art of Eating Right is One of the most debated and frequently discussed topics in the fitness industry. How many of you are in a fix trying to decide what is the right thing to eat for breakfast? Over the years I have been trying to figure out the best combination of food to suit my body needs. Like everyone else I have made many mistakes when it came to selecting the right food to eat.

Skipping Breakfast

Fitness industry throws a lot of new words each year and we tend to get confused and end up following a diet plan which may not necessarily suit us. People talk about ketosis, intermediate fasting, carb loading and high protein etc. diets to name a few.  These are a few diets which work very effectively on our bodies but the question here is for how long can one continue doing it? For the longest period of time, I have had this notion in my mind that after eating breakfast my body becomes sluggish! So what I did next was very terrible. I started to skip breakfast completely. A complete no in the ‘fitness world’ and even in someone’s life who doesn’t go to a gym, but I managed to do this for a good 3 to 4 years which is a very long duration.

Skipping breakfast altogether for prolonged years can have a very negative impact on your body. Weight gain, mood swings, hormonal stress are some of the few side effects of it. There is still a lot of debate on this topic and a lot of expert opinions are out there on the internet.

Breaking the Fast

Me being a firm believer in the theory of change is the only constant, decided that let me give the morning breakfast another chance and started experimenting with various options to eat from. This is when I struck gold and the rest my friends is what they call history!!

overnight oats, eating right

Recipe for Overnight Oats

An ideal way to jump-start your day, overnight oats keeps you full for a longer duration and will help you to cut down on your cravings.

Oats, banana , honey, eating right

You Are What You Eat- So Don’t be Fast, Cheap, Easy or Fake!

Not Enough Time!

The Age Old Excuse

“I don’t have the time”- is a very well known and also a common excuse we give. As a result, we more often than not fail to give a 100% commitment towards our workouts. Like the many of us who often complain that we do not get adequate time after or before office hours to hit the gym, I would like to tell them that I completely understand where they come from. But at the same time, one must also always remember that we must commit few hours to our workout.

I have myself given such excuses before in my life and now when I look back, it almost makes the fool out of me, stand out!

Throwback Time

Let me recall the time in my life where I would sleep at 3 am every single night and wake up around noon. We all had our share of sins and have done this at some or the other point of our lives.

That lifestyle is a past tense for me now, and it scares me even more when I look back. Like the most of us out there, I too have a regular 9 to 5 desk job. My day begins at 5 am even before the sun rises. Being a slow starter I have to wake up at least an hour prior to my workouts. I typically hit the gym at around 6.15 am and finish my workouts within the next 2 hours. It’s been almost a few years now and my body has gotten used to this routine.

Time- an excuse

 It is not easy to wake up early and this is where lies the key to everything, Our Lifestyle.

Being  Stronger Than Your Excuses

It is in our hands to bring about a change in lifestyle. Your family, your wife, your kids, no one can help you in this unless you decide to do it. Yes, their support will indeed take you a long way but for them to support you, first initiate the change. I am not asking everyone to wake up early or follow my routine, but you are smart enough to understand the point I am trying to make. Try to accommodate time for your workouts, be it in the mornings or in the evenings, be it weight lifting or mere jog on the road. Let there be no more excuses.

Bring about the change and see the difference it brings about in your life. Each day you will wake up with a new zeal, full of energy to take on the challenges this urban jungle throws at you. A fit body is a key to a fit mind and a fit mind is a key to boundless happiness. So how can one bring about this change? What is the catalyst that can possibly make one do insane choices? Well, the answer here lies in the mind, as its rightly said by Buddha:

‘What you think you become, What you feel you attract and What you imagine you create’

Life- Ever wondered what’s next?

Has it happened with you?

This has happened to me multiple times when at the end of each day I feel like I have nothing to look forward to in life. I am putting up this question to everyone who reads this. Does this happen to you as well? In my case, I usually end up retracting into a slump and just cut off from the out side world to introspect.

By doing this I try to channelize my radical negative thoughts into a funnel and get rid of the doubts raised, over the next couple of days. At times these are not negative thoughts but thoughts which manage to instill self-doubts and fear of not knowing what’s coming next.

This is an extremely unnerving phase because it simply challenges what you have been doing till now.In my personal experience, I am a very confident person in whatever I do, in-spite of that if I can face such doubts one can only imagine the plight of the few unfortunate ones who lack confidence.Imagine this, a long day at work comes to end. The day was just about perfect and everything you planned for went according to how you had planned it. So the day is over and as you walk by you hear this –

Am I good enough ?

What If my best isn’t good enough?

The Concept of Trio in Life

The voice you hear is nothing but your inner self (soul)who is at a constant war with your outer self(self-made image). At such times your third entity that is your thinking mind is altogether on a different tangent because the mind is more often than not responsive only for superficial or materialistic rewards. That’s how our software is coded.

I am no subject matter expert on how minds or brains function! However, being a highly opinionated individual, I will give my perspective on how to deal with the three-tier tug of war. Let’s say that we all must learn to accept the time we are in. Time here refers to the different phases of our life. The office you work at, the gym you go to or may be the place you go for dinner with you family every weekend are few of the phases of your life.

Just as these phases constantly evolve and we invariably keep changing or moving ahead with the hope of better prospects. Similarly, the trio of a soul, self-made image, and the ever eager mind must evolve too. How do we do get the trio to evolve simultaneously at the same time? Well, it’s not going to happen simultaneously but one has to make each of the 3 elements evolve separately.

The only way to do this is by changing our mundane routine and do something different each week. For example, don’t take the same road to work every day. Try it and see it for yourself. Replace the cup of coffee instead with tea or any other beverage even if you don’t like it! Implementing few tweaks in our routine just helps us to reset the trio in their own independent manner. The self-doubt gets its own chance to re-discover itself and help us in clearing our thoughts.

After all, change is the only constant and that is how life is a transformation!



My many first days at the gym !

A transformation from Zero to Hero?

Gym Memberships are tricky.Let me not beat around the bush and come straight to the point I want to express here. Like the many of us, I too have taken gym memberships with zest and zeal to make a turn around in my life. This has happened with each one of us at some or the other point in our lives – We watch a film in which the hero undergoes a transformation from being zero to hero in less than 2 hours, we read about and see images of the sportsmen we idolize and we keep saying to ourselves,”I also want to look like this ”

 Mind Set at Gyms

A few years back, there was a concept that gyms are meant only for cardio and not weights! This was my initial impression as a new gym member.

There was this general mindset of the people at large, I too, unfortunately, was of this opinion.

At the age of 19, I enrolled at a local gym only for cardio. All I did was walked on that stupid machine for 35 odd minutes.Have sweat all over me and feel happy that I did something. This routine went on for 20 odd days and boom my body gave up. More than body giving up, it was the precarious situation of getting used to a set routine.

The Realization

That’s where it struck me that this is not my cup of tea. I will rather diet and manage the food intake than walk on the treadmill. This was the beginning of many firsts to come in years which followed. There is no exaggeration here. I must have literally joined 7 gyms and worked out for first 10 odd days till i turned 25.

I am 31, with a complete turn around in my mindset, and a new approach towards exercise and body building. Mind you this will give you a new approach to look at life as well. I thought of writing down these thoughts as every day I see older versions of mine at the gym who give up way to early. There’s lots more to come and I feel this is the right time for me to give back to the society and contribute. As little as I can towards making people believe in themselves.