Hustle. Be the change.

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Are you an efficient runner? πŸ€”

Let’s formulate,

Running + Strength Training = Stronger Muscles + Faster Runs – Injuries

If you want to be an efficient runner you have to work on your core & leg muscles and be less prone to injuries. (especially if you are a Full or Half Marathoner) πŸƒπŸ»β€β™‚οΈπŸƒπŸ»β€β™€οΈ

Consider supplementing running with strength training exercises. Your training plan must include specific set of exercises that enhances your running skills. πŸ’ͺ🏼

It will help prevent injuries, and make you stronger, faster, and more efficient runner.

My strength training includes mostly Bodyweight Exercises. I don’t need a Gym nor any specific equipment to do these. I prefer doing them at Home or in any open area surrounded by greens ☘️

Let’s HUSTLE. Be the change.

#RunwithRaah

Why The Indian Society Needs To Stop Thinking That Being Chubby And Overweight Is Healthy

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This is one of the articles I’ve come across lately that I can completely relate to. So I thought of sharing it with all of you. Read it and let me know your opinion on it.

Happy Reading !! πŸ™‚

Last week I got a text from one of my clients: ‘Akash, I need to talk to you. I don’t think I can do this anymore.’

I call him up and ask what’s wrong, because up till now, this guy had been killing it.Β  Almost 40 years old with 2 young kids, and in the best shape of his life. At a time when most Asians are pre-diabetic and a ticking time bomb from years of gluttony, he’s sporting a body that’d make most 25-year-olds jealous.

When he picked up the phone, this is what he told me: ‘Everyone thinks I’ve gone crazy. I’ve just come back from a family function. My grandma thinks I’m dying. My mother in law asked if I’m ill. I had three of my cousins ask if everything was ok. My aunt said enough is enough- you’ve shrunk and look unhealthy. What do I do? Is this normal? I’ve never had this before.’

‘Not again…’ I thought to myself. This wasn’t the first time and I know it wasn’t going to be the last. Most of my clients are Indian, and between the ages of 25 and 45, so it rarely goes a few weeks without having one of these conversations. If anything, it means I’m doing my job properly. These clients are getting stronger, leaner and more conditioned than they’ve ever been.

But These Conversations Are Quickly Getting Tiring

Why is it that if we try to push the physical limits of our bodies, we get criticised in a manner that forces us to think something is wrong with us?

It’s time for change.

The Problem Is Societal- Being ‘Chubby’ Is Seen As Being ‘Healthy’

The problem is these societal perceptions are so deeply rooted in our culture and way of living, that it leads the thought process. When speaking to older members of my family about why health and fitness is often looked down upon, their answers are interesting. They talk about how the sign of ‘good health’ is actually the opposite of being in shape. Being ‘chubby’ is seen as ‘healthy’. Being lean is associated with ill health and malnourishment. What’s interesting is that this is engrained into them from birth, and with blind ‘tradition’. Look at how we feed new-borns in the family. We try to fatten them as quickly as possible with as many trans-fat laden foods as we can fry up.

There’s no regard for their health, their brain development, their motor learning or coordination.

It’s feed, feed and just feed!

Even if the parents are somewhat health conscious, the elders will override and accuse them of bad parenting. They’ll place fear into the parents thinking their child will suffer from bad luck and won’t be ‘successful’ later in life. Sadly, this is considered the norm.

The Societal Norm That No One’s Willing To Break

Just like if you’re not a doctor, a banker or a lawyer, you’re subjected to a life of failure. Apparently those are the only ways to make a living, to ‘make your parents proud’, and to be a ‘success’.

Really?

I remember when I decided to scrap my plans of being a lawyer, and instead take the unconventional route of becoming a personal trainer. Guess what the first thing my parents said? ‘How will you pay the bills?’

Perhaps a legitimate question when you consider the attitude of your average personal trainer at the local gym. But why is that the first reaction? Why wasn’t it ‘amazing, I know how passionate you are about this, and I know you’ll do very well in this’.

The Relentless Social Stigma

Now we bring it back to my question to the elders about what being ‘healthy’ as an Indian means.

The second answer was money and a ‘well-respected’ job. Notice how they were answered together. Ultimately this all comes down to an identity crisis in our culture. We love associations. It happens all over the world, but I can only speak of the Indian culture. And I know from speaking with friends and families from different backgrounds that we’re amongst the worst when it comes to this.

Try Going Against The NormsΒ 

Why is it so rare to hear of anyone doing something radically different? It’s always so vanilla, repetitive and boring. This is exactly why I love it when people I know want to branch out and try new ventures. Life becomes exciting again. Just like my client who experienced the ‘shame’ of being in the shape of his life. If you go to a family occasion as a ‘personal trainer’, watch how the faces drop.

I’ve tested this at many different events. If I get asked ‘what do you do?’ and I reply ‘I’m a personal trainer’, I’ll get an ‘oh, nice’ with a look of confusion and subtle disappointment. If I respond with ‘I run my own business’, then it’s a completely different story. For my client who walked into the room as the leanest guy in there, instead of a ‘wow, you look incredible’, he got the opposite. This essentially comes down to the priorities we’ve been inundated with from a young age. Self-care and looking after your body has always been put at the end of the list. Instead, you’re taught that achieving the best grades, working yourself into the ground, and eventually making lots of money should be your number one priority.

Anything else is a distraction, and a waste of your time.

A Paradigm ShiftΒ 

Here’s where we need a shift to be more open-minded. To be more health conscious and to celebrate the road less travelled. We need more education. This is critical and it’s why I’ve been urged to write a piece like this for a while; it may be the most important article I’ve written, and hopefully, a start of a paradigm shift.

What You Need To UnderstandΒ 

I don’t think the elders do this out of spite or jealousy. It comes from a place of good intentions but also from ignorance, and ingrained behaviour. When your grandma sees you and you’re in shape, it’s not that she’s jealous of you, or thinks bad of you. It’s that she doesn’t understand, or know any different. It’s so deep rooted and generational, that changing the way of thinking is going to take significant time and effort.

I’d love for my clients to ring me up one day and instead, say ‘Akash, I just got back from a family function and everyone was raving about how much leaner, healthier and sharper I look. I had people asking me how I manage to look 10-15 years younger!’

This might not happen just yet, but with every body we help transform, I hope we’re a little bit closer to making it happen.

Disclaimer: The original article is published byΒ Akash Vaghela from MensXP.

Small daily improvements are the key to long-term results. πŸ’ͺ🏼

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To get these results you must focus on your diet, training and recovery.

Sometimes it is okay to cheat on your diet plan or to skip a couple of training sessions.

If you can train well and stick to clean eating 90% of the times then you can say that you’ve achieved your goals and you’ll definitely get the desired results.

The purpose of your training should be about progress, not perfection. If you’re consistent, it is VERY EASY to get those results (I am saying this after completing 12 weeks of my Bodyweight Training successfully). πŸ€ΈπŸ»β€β™‚οΈ

Most importantly, listen to your body, drink lots of water, get peaceful sleep every night and stick to your plan.

It’s EASY isn’t? πŸ˜€πŸ˜€

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Week 9 – Bodyweight Training

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Warming Up

A warm-up is one of the most fundamental component of any training program. It is often skipped or ignored.

It is very important to warm-up before you workout – whether you are going for a run, training at home or in the gym. Regular warm-up increases your blood circulation and prepares your muscles for the additional workload.

The blood circulation ensures that the oxygen and important nutrients flows through your muscles, thereby improving your breathing and energy production (you won’t be out of breathe to soon).

It also helps prepare your heart for a gradual increase in physical activity and helps increase your body temperature, which in turn reduces any chance of injuries.

Lack of warm-up and / or hydration is one of the major causes of muscle or joint injuries. So make sure you spend at least 5-10 minutes warming up before every workout and stay hydrated.

After successfully completing 9 weeks of my Bodyweight Training I feel a lot stronger, more flexible and balanced. I can see an improvement in my form, control and I’m more coordinated with my movements. πŸ’ͺ🏼😬✌🏼

Here’s Week 9πŸ‘‡πŸΌ

Workout 1

  • 150 High Plank Jacks
  • 125 Triceps Dip
  • 250 Walking Lunges
  • 200 Side Plank Oblique Crunch
  • 200 Scissor Kicks

Workout 2

  • 200 Jumping Jacks
  • 360s Low Plank
  • 140 Sit-Ups
  • 140 Russian Twist Hard
  • 140 Leg Raises

Workout 3 πŸ˜…

  • 160 Tuck Jumps
  • 140 Walking Lunges
  • 110 Alligator Push-Ups
  • 110 Russian Twist Hard
  • 110 Knee Tuck Crunches

Workout 4

  • 250 Jumping Jacks
  • 200 Mountain Climbers
  • 150 Rockstars
  • 100 Tuck Jumps

Workout 5

  • 140 Jumping Jacks
  • 140 Push-Ups
  • 140 Forward Lunges
  • 140 High Plank Knee Crosses
  • 140 Squats

Each day’s workout should end with cool-down stretches.

Happy Workout. Happy Running.

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Week 8 – Bodyweight Training

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Challenge yourself daily and you will be amazed with Results!

😬😬

You will visibly see the difference in how you look and in your strength if you progressively do more reps, use harder exercises, do more sets and rest less between sets.

Now in order to improve your fitness level, you will need a lot of time and patience. Impatience and hunger for quick results may lead to Failure (in the form of an injury or in achieving your goals). 😏

Best advice is to give your Goals sometime and you’ll see the results for sure.

This is how I plan my week:

– Make a weekly workout plan

– Check all the workouts that are done βœ…

– Rate each workout on a scale of 1-5 and calculate an average by the end of the week.

– Re-evaluate and adjust next week’s schedule depending on the average (it helps me understand how I feel post workout).

– Lastly I work on progressively increasing the average.

It is very important to be consistent.

Here’s what Week 8 of my BodyWeight Training looked like.πŸ‘‡πŸΌ

Workout 1

  • 150 Jump Squats (180 degree)
  • 75 6-Count Burpees
  • 200 Mountain Climbers
  • 300s Wall Sits
  • 75 Up Downs

Workout 2

  • 150 Knee Tuck Crunches
  • 150 High Plank Jacks
  • 120 Sit-Ups
  • 150 Leg Raises

Workout 3

  • 130 Star Jacks
  • 130 Push-Ups
  • 130 Butt Kicker Jump Squats
  • 130 Triceps Dip
  • 300 Punches

Workout 4 πŸ˜…

  • 250 High Knees
  • 250 Rockstars
  • 150 4-Count Burpees

Workout 5

  • 230 Walking Lunges
  • 345s Wall Sits
  • 75 Push-Up Side Planks
  • 100 Sit-Ups
  • 80 Leg Raises

Each day’s exercise should have warm-up and cool-down exercises and stretches. β €β €β €β €β €β €β €β €β €

It is important to Stay Hydrated with 2-3L of fluids (preferably Water)

Happy Workout. Happy Running.

#RunwithRaahπŸƒπŸ»β€β™‚οΈ β €

Week 7 – Bodyweight Training

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If you are a Runner you will understand that we are constantly thriving to work on our Mobility, Strength, Endurance and Speed.

Our Goal as a Runner is to progressively achieve and improve on one or more of the above characteristics.

Into the 7th Week of my BodyWeight Training, I see a major improvement in my Balance while Running. My Steps are more Stable and Coordinated, and I feel my Muscles are getting Stronger. πŸ’ͺ🏼

Overall these workouts have helped me in executing an injury free Running schedule more efficiently. At the same time, Running has helped me get these intense workouts done with ease. I am totally hooked onto this perfect combo of Running + BodyWeight Training.Here’s what Week 7 of my BodyWeight Training looked like.πŸ‘‡πŸΌ

Workout 1 πŸ˜…

  • 400 Jumping Jacks
  • 80 Flat-Out Burpees
  • 80 Pike Push-Ups
  • 120 Jump Squats
  • 300s Low Plank
  • 300s High Plank

Workout 2 πŸ˜…

  • 720s Low Plank
  • 360s High Plank
  • 120 High Plank Jacks

Workout 3

  • 180 Touch-Down Lunges
  • 180 Star Jacks
  • 120 Inchworms

Workout 4

  • 150 Flat-Out Burpees
  • 150 High Knees
  • 150 Punches

Workout 5 πŸ˜…

  • 150 Squat Stars
  • 150 Push-Ups
  • 150 High Plank Leg Lifts
  • 150 High Plank Knee Crosses
  • 150 Russian Twist Hard

Each day’s exercise should have warm-up and cool-down exercises and stretches.

It is important to Stay Hydrated with 2-3L of fluids (preferably Water)

Happy Workout. Happy Running.
#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Week 6 – Bodyweight Training

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Who said you need a Fancy Gym to Exercise? You just need your Body and some Motivation.

All these exercises can be done anywhere-anytime with proper nutrition.

By now we all know what giving up feels like right, let’s see what happens if we don’t. Yeah?

Progressively leveling up to Week 6πŸ‘‡πŸΌ

Workout 1

  • 200 Walking Lunges
  • 300s Wall Sit
  • 75 Push-Up Side Planks
  • 100 Sit-Ups
  • 50 Leg Raises

Workout 2

  • 200 Mountain Climbers
  • 240s Low Plank
  • 200 Sit-Ups
  • 80 High Plank Knee-to-Elbow

Workout 3

  • 125 Commander Push-Ups
  • 100 Jump Squats
  • 75 Up Downs
  • 100 Knee Tuck Crunches

Workout 4

  • 250 Jumping Jacks
  • 200 Mountain Climbers
  • 150 Rockstars
  • 100 Tuck Jumps

Workout 5

  • 160 Jumping Jacks
  • 150 Push-Ups
  • 150 Jump Squats
  • 150 Leg Raises

Each day’s exercise should have warm-up and cool-down exercises and stretches. Also remember to stay hydrated.

If not now, when?

Happy Workout. Happy Running. πŸ˜€

#RunwithRaah πŸƒπŸ»β€β™‚οΈ