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I've heard this too many times to ignore it further. I believe this myth is especially prevalent in India for some reason. " Lifting weights will impair height growth in children " So here's what everyone needs to understand " Strength training does not impair growth in children and is safe for them as long as they are under proper supervision " Here's the position stand by National Strength and Conditioning Academy (NSCA) on Resistance training for children : 1. A properly designed and supervised resistance training program is relatively safe for youth 2. A properly designed and supervised resistance training program can enhance the muscular strength and power of youth 3. A properly designed and supervised resistance training program can improve the cardiovascular risk profile of youth 4. A properly designed and supervised resistance training programme can improve motor skill performance and may contribute to enhance sports performance of youth 5. A properly designed and supervised resistance training program can increase a young athletes resistance to sports related injuries 6. A properly designed and supervised resistance training program can help improve the psychosocial well being of youth 6. A properly designed and supervised resistance training program can help promote and develop exercise habits during childhood and adolescence Lastly I believe we need to understand that there's a vast amount of information out there which might not exactly be true. Just believing anyone and everyone without proper analysis will only create more confusion. Always try to find research on a particular topic, if you are informed about something or talk to a well qualified professional before jumping to conclusions. #health #fitness #fit #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #lifestyle #diet #getfit #cleaneating #eatclean #exercise #strengthandconditioning #youthtraining #youngathletes #sporttraining https://www.instagram.com/p/CMkSpYmgH3d/?igshid=huptt7ya5pv

I see a lot of people lose weight rapidly only to gain it back again. This happens because they just followed a very restrictive approach and limited their food intake without basic understanding of the process. Now that the diet is done, they have no clue what to do. They usually go back to the food habits that made them gain weight in the first place. Setting up meaningful and sustainable habits is an important aspect of how you can lose and maintain your desired body weight. Listed below are some habits I've found useful in my journey : 1. Make foods that support your goals easily available and foods that do not support your goal difficult to obtain 2. Make movement a priority a. Take stairs as often as possible b. Walk to the grocery store c. Stand at your desk during meetings d. Make time and workout 3. Add protein to every meal 4. Make one of your meals a salad 5. Add 1-2 fruits everyday Comment with a habit that helped you lose weight...!! #health #fitness #fit #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercises https://www.instagram.com/p/CMZtYRfgx9H/?igshid=o2o4ksm68c80

Transformation of one of my close friends @sonu_mikki . Super proud of you brother, keep rocking...!! Perfect example of dedication and commitment. I hope you achieve a lot more in your journey...!! #health #fitness #fit #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise https://www.instagram.com/p/CL9BXXQg8zK/?igshid=1npluerxgm2uy

Often people ask me how they can get motivated to workout or start dieting. The truth is that motivation is always one small action away. Once you take that action, you feel motivated to do more and eventually this will lead to much bigger and sustainable actions. If you are either thinking of starting your fitness journey or started it and got lost in between. Just remember that you are one small action away. Here's a list of small things you can do to get started: 1. Go for a 5 min walk 2. Add a vegetable in every meal 3. Sleep 5 mins earlier 4. Meditate for 5 mins 5. Set 5 mins aside for your self and think about your growth and priorities 6. Fill up water in the beginning of the day to ensure adequate water intake 7. Clear your kitchen of all the high sugar and high fat snacks that might not be suitable for your goals 8. Make highly nutritious food abundantly available #health #fitness #fit #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercisemotivation https://www.instagram.com/p/CL4jr4gAffq/?igshid=d4zrcx2te317

Lyle Mcdonald, in his book " The women's book " explains this in much more detail. I'm going to provide a synopsis of this over here. Generally in the fitness industry 500 Cals is considered a good enough deficit to lose weight. But the truth is, having a specific number to target makes it very generic and might not be suitable for leaner or heavier individuals. The better approach is to take a % of your bodyweight and plan accordingly. A good place to start, is trying to lose 0.5% of your body weight per week. This might seem like less, but if done for a significant amount of time, can give you tremendous results. Ideally speaking if you lose only fat and not much muscle or glycogen (which is almost, never the case), 3500 Cals accounts to 1 pound of weight. So if you eat 3500 Calories in excess of your maintenance calories over the course of 1 week you will gain 1 pound of fat and if you eat 3500 Calories below maintenance over a course of 1 week you will lose 1 pound of fat. There are couple of factors in play which might throw these numbers off but, I believe they are pretty complicated to get into and using 3500 Calories as reference provides a good enough starting point. Based on the above information, let's consider an example of a person who weighs 80kgs. Let's assume that he is willing to make the commitment to lose 0.05% weight per week. The calculation would be as follows : Weight = 80 Kgs 0.5% of weight = 0.005 * 80 = 0.4 Converting to pounds = 0.4 * 2.2 = 0.88 No. of calories deficit in a week = 0.88 * 3500 = 3080.0 Calories deficit per day = 3080/7 = 440 The Maintenance calories for this person are = 80 * 26.4 = 2,112 So an 80 kg person who wants to lose 0.5% of their weight in 1 week would probably have to consume = 2112 - 440 = 1672 calories per day. Keep in mind that these are approximate calculations and there will be variations from person to person. Also if you have a lot of fat to lose you can aim at 1% or even 1.5% of body weight. The leaner you are the more conservative you should be in setting your goals. Share this with a friend or family to spread awareness https://www.instagram.com/p/CL0h2GngAtP/?igshid=1u7obux3qhiz3

A lot of people come to me during a workout and say something like " My knees are hurting, but that's common right ? " And my usual response to that is " No absolutely not, you shouldn't be ignoring this ", before I provide a pain free alternative. The quote " No pain, No gain " has been circulated around so much that people expect some degree of pain when they come to the gym. It's definitely not going to be comfortable when you push beyond your limits or close to your limits during a workout. However, pain is definitely not common. In fact it is an indicator that something is wrong. Either the exercise needs to be modified or stopped. Some corrective exercise needs to be included or you need to talk to a physio Stop pushing through pain during your workouts. However, this does not mean that you need to stop working out. You can still perform the exercise in a limited range of motion and reap some of the benefits in most cases. #health #fitness #fit #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exerciseathome https://www.instagram.com/p/CLrrfEQApst/?igshid=108todg7di3uq

Time and again I get asked this question : How many calories should I eat ? Here's a simple way of calculating how many calories you need to consume to maintain your current weight : Body weight in kgs * 26.4 However, please note that this formula has beem created keeping in mind a sedentary individual. For example, a person who has a desk job and doesn't have to move much. I've also factored in 1 hour of very basic activity like walking or cycling. If you add 1 hour of intense activity on top of this, use the following formula : Body weight in kgs * 28.4 If your job requires you to keep walking and has strenuous activity as a part of it, use the following formula : Body weight in kgs * 33.44 If your job requires you to keep walking, has strenuous activity as a part of it and you add 1 hour of intense formal exercise, use the following formula : Body weight in kgs * 35.2 Once you calculate your maintenance calories you can increase your food intake beyond this, if you want to gain weight and decrease it if you want to lose weight. Talking only about weight loss: The size of the deficit surely determines how fast you achieve results in the short term. However, you need to understand that consistency is the most important factor. If the size of the deficit is so large that you are feeling extremely hungry and weak throughout the day. This might more often lead to you falling off the wagon eventually and gaining back all the weight lost. Patience and persistence is 🗝️. #health #fitness #fit #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exerciseroutine https://www.instagram.com/p/CLl0MRhgnn8/?igshid=17usoshbnhrx2

It feels like the universe is conspiring against you when you are on a diet. Your friends want to go out, your parents want you to eat more, new food stalls seem to be appearing everywhere, everyone wants to give you a lot of sweets and delicacies. The truth is these are things that you have to learn to handle if you want to lose weight. Here are a couple of pointers that might help. Learn to say no and be ok with it: It feels like you are being rude if say no, but this is one of the major skills you need to learn not only for better nutrition but also for a better life I understand that it's not possible always, that's why may be you can have a filter something like: - I will decline plans to eat outside atleast 5 times before I accept one -I will suggest healthier places to eat -I will try to limit my self to a soup or salad in the meal This feels like a very difficult thing to do and it is. Friends will rarely agree if you want to go to a healthier place. Some of them might even force you to eat. It's just something you need to learn to live with. And it's alright if you have to indulge once in a while ( Maybe like once every 2-3 weeks ), even this might need some restriction in the meals on rest of the days. However, when it becomes too frequent you will have to learn to say no. Have a plan and be mindful when you order food : I've heard some statements like this in the past ' You should enjoy your food while you can ' ' What is the point of living if you can't enjoy your food ' While I agree that you should be enjoying your food and be able to eat the foods you enjoy, I do not believe you should be doing it at the expense of your health. Simple plan : Start with a soup Have a salad and a big glass of water before you start eating Choose high protein foods from the menu #health #fitness #fit #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercisemotivation https://www.instagram.com/p/CLYuGGlA8P4/?igshid=16x810f1r7neh

Do you want to lose fat and get into better shape. Here's a simple process that's complicated very often. If you want to lose weight, you need to be in a calorie deficit as simple as that. That's the only thing that works. How you create that deficit is upto you. You can either increase your activity or decrease the amount of food you eat. So here's how you start: Calculate your maintainance calories i.e. the amount of calories you need to consume, to maintain your current weight. For most people the following formula works really well: 26.4 * body weight in kgs This is a very simple formula, but you need to understand that this is a very heavy approximation and is created based on an average If you are a very active individual you might need to consume a little more than the formula suggests and if you are extremely sedentary and barely move you might need to consume a little less. Either ways you can start with this number and make modifications along the way. Once you identify your maintainance calories, all you need to do is get into a calorie deficit. If you want to achieve a 500 cal deficit. This can be done in 3 ways: Keeping your intake close to maintainance and burning 500 cals through exercise ( Very difficult for a beginner ) Reducing your calorie intake by 500 Cals ( Might be challenging for an individual who is already very lean ) Reduce your consumption to some extent and add activity to burn some portion of the remaining calories ( Preferred method ) #fitfam #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #twelveskip #fitspo #abs #foodgasm #lifestyle #diet #instahealth #wellness #getmoving https://www.instagram.com/p/CLRWUI4gwRN/?igshid=dm3dden80ldv

Ok, I thought a lot before posting this, but here goes...!!! But the truth is, we need to understand that weight loss is not easy. Atleast for the vast majority of us. Don't get me wrong, the process is very simple and lot of people unnecessarily complicate it. Here are the simple steps you need to follow: Stay in a calorie deficit (To lose weight) Have enough protein (Not to lose too much muscle) Add resistance training ( To improve Lean body mass) As simple as the above instructions sound, they are extremely challenging to follow for a lot us. And instead of listening to people who make you feel weak minded or less determined because they were able to do it easily. Acknowledge that it is a difficult process and keep taking small steps to achieve your goal. You will stick to it longer and be able to achieve significant results over a period of time. Treating it like a easy process, because others were able to do it fast is setting yourself up for failure. Lot of people start their weight loss journey with a definitive timeline in place and lose interest when they see slower results than their expectations. Majority of the problem is advertising....!! We see so many posts ( Mine included ) where someone has lost weight extremely fast but very few of those where people struggle to lose weight. That's part of the reason why I posted my wife's transformation. As you can see, our progress hasn't been extremely fast, but we are constantly moving towards our target, there have been ups and downs but we know that we are on track, as long as we keep following the process consistently. We won't give up on the first sight of failure because we know that it's a difficult process and we have to put in the work. Patience, Consistency and self awareness of how much you are capable of are the key aspects for long term weight loss and weight maintenance..!! #health #fitness #fit #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise https://www.instagram.com/p/CLGlvnHALpw/?igshid=17gioctc5gw4p

I'm a huge fan of making small and sustainable changes. However I believe there's no reason to restrict yourself from making changes if you are confident you can do them. In the beginning when you are extremely enthusiastic about your weight loss journey and are willing to make additional changes and put in the effort, by all means go for it. There's no need to think of making small changes when you know you can do more. However, when you are unable to maintain these changes it is also absolutely important to dial it down gradually and not quit completely. Often people tend to follow a 'all or nothing' principle which leads them towards an endless path of yo-yo dieting. On the other end people try to make very small changes, don't see enough results and go off track. Either ways you only lose if you give up. " Improvise and adapt " based on your situation and you will continually move towards your goal. Remember this game is supposed to be played forever...!! #fitfam #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #twelveskip #fitspo #abs #foodgasm #lifestyle #diet #instahealth #wellness #getmoving #nutritionadvice #fitnessathome https://www.instagram.com/p/CKTM7WBAYyv/?igshid=556q7ziegs24

Mythbuster: As a trainer, when you start diving deeper and learn more, you will come across certain facts that might prove one of your training methods to be incorrect. While there's always going to be contrasting opinions about nutrition, exercise form, effective exercises etc. It's important for you to understand the science behind theories and come to meaningful conclusions. Here's one myth that I believed for such a long time especially because I didn't give much thought to it. " There's no such thing as working the lower abs " First thing to know is what most people refer to as abs is the rectus abdominis muscle and unlike appearance it is not 6 or 8 different muscles it is one single muscle which on contracting flexes the spine like we do crunches. When we are performing leg raises/hanging leg raises there are different muscles that contract, like your hip flexors and the deep transverse abdominis. While this exercise still works on developing core strength, it's purpose is not working the lower abs. Note : This does not mean doing 100s of crunches will result in visible abs. Maintaining a calorie Deficit to decrease body fat percentage is another important aspect, that cannot be ignored #strengthandconditioning #strengthandconditioningcoach #lowerabs #absworkout #bodytransformations #bodybuilding #personaltraining #personaltraininghyderabad #fitfam #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #twelveskip #fitspo #abs #foodgasm #lifestyle #diet #instahealth #wellness #getmoving https://www.instagram.com/p/CJ-iF7zADkr/?igshid=1ofapjr8b9qk2

I get asked this question way too often. Which fruit should I avoid or which vegetables should I avoid when I'm aiming for fat loss. While there are definitely some fruits and vegetables which are high in calories and should probably be consumed in moderation, this is definitely not the first step someone should take in their weight loss journey. Here are some of the other steps worth giving a thought: 1. Avoiding or reducing the intake of highly processed foods like chips, biscuits, cakes, sweets etc.. 2. Avoiding or reducing intake of juices and beverages with a lot of added sugar 3. Avoiding or reducing intake of foods from restaurants which might have excessive oil 4. Avoiding or reducing the consumption of alcohol #nutritionadvice #nutrition #dietforweightloss #weightloss #weightlossadvice #personaltraininghyderabad #rightfood #strengthandconditioning #strengthandconditioningcoach #personaltraining https://www.instagram.com/p/CJvWeIxghZJ/?igshid=1ot1hrp1uqwre

Client Transformation: Kudos to @shushankmg. Lost 7 kgs in 3 months. Another example that consistency pays off. Along with losing weight, shushank was also able to build significant amount of muscle along with making great improvements in his cardiovascular ability. The best part was he was always patient with the process and stuck to it even when times were hard. Very soon we realised we couldn't make extreme changes in his diet because of his busy lifestyle. So, instead of making huge changes, we made small ones and stayed consistent with them. #weightlossjourney #weightlosstransformation #smallchanges #smallchangesbigresults #bodytransformations #personaltraininghyderabad #personaltrainer #strengthandconditioningcoach #strengthtraining #cardiovascularhealth #improveyourdiet #improveyourhealth #changeyourlife #healthylifestyle #clienttransformation https://www.instagram.com/p/CJafMTXgfso/?igshid=s59obk12cmte

A lot of people ask me this question. "I want to tone my muscles, should I go for less reps with more weight or more reps with less weight" To answer this question the first thing we have to do is establish what we mean by toning. Toning of muscles in this context means reducing fat and increasing muscle size. What we need to understand is that there's no rep range that deals with both losing fat and gaining muscle at the same time. Whatever rep range we use, whatever weight we use, all of them contribute to increasing muscle size. While some rep ranges are better than others in terms of increasing muscle size, all rep ranges increase muscle size to some extent. To look toned we need to target 2 things. 1. Lose fat 2. Gain muscle In order to lose fat, we need to maintain a Calorie Deficit. This deficit can be achieved either by reducing calorie intake or by increasing activity. To increase muscle mass we need to lift weights Ideal rep range to increase muscle size also known as muscle hypertrophy is 8-12 reps with 70-80% of your max weight Note: I want to mention that while there will be muscle gain in women as well. Very few of them have the capability of becoming bulky. And even in those rare cases they have to work extremely hard to develop lot of muscle. #strengthandconditioning #strengthandconditioningcoach #weightlifting #weighttrainingforall #weighttrainingforwomen #strengthtraining #fitnessmyths #fitnessathome #workoutathome #musclebuilding #muscletone #improveyourhealth #improveyourdiet #smartworkout https://www.instagram.com/p/CJYCvI7Aqag/?igshid=8qi4mca99ixj

As a Strength and conditioning coach or personal trainer it is important to note that you will face people from both sides of the spectrum There will be clients who struggle with motivation and there will be clients who are extremely motivated. It's important to find strategies to motivate clients who don't turn up regularly. However, it's also important to educate the highly motivated clients that " More is always not better " Constantly increasing the load and intensity without accounting for proper recovery is one of the reasons a lot of people reach plateaus. In worst cases this might even lead to overtraining or injuries. This doesn't mean you stop going hard in your workouts. Just ensure you follow it up with adequate recovery. Here's a simple concept that needs to be kept in mind: When you overload a particular muscle group/ system the immediate response is decreased performance. When you follow this with adequate recovery, performance improves. However, if overload is followed up with overload continuously without adequate recovery performance will not improve. It will in turn deteriorate. #strengthandconditioningcoach #strengthandconditioning #strengthtraining #recovery #personaltraininghyderabad #performanceenhancement #athletetraining #strengthtrainingprogram https://www.instagram.com/p/CIi9dNhnIhJ/?igshid=seme1pu7ifoc

Transformation post : Proud of you @rohit.rishi There were ups and downs, but you pushed through. That's the most important part. 10 kgs down in 2 months 10 more kgs to go...!!! You also have to credit @mr.kasi for being such and amazing, encouraging and annoying (😂) partner #weightlossjourney #weightloss #transformation #bodytransformation #personaltraininghyderabad #personaltrainer #weightlosstransformation (at NexGen Cricket Academy) https://www.instagram.com/p/CIaO6OxATe5/?igshid=1c5ev7qhtuwai