4 Fitness Habits You Never Knew Were Bad!

4 Fitness Habits You Never Knew Were Bad!

People say that you learn from your mistakes. I say how can you if you keep repeating them. Below are top 4 fitness habits you never knew were bad for you.




1. Not eating breakfast:

Guys by the time you wake up, at least 8 hrs has been past since you had your last meal - on top you are dehydrated as well. Your body is still functioning and burning calories. You are basically running a car without engine oil and risk damaging the engine any time! Your muscles are engine and by not eating breakfast you are basically burning up your own muscles which we work so hard to store and make. BREAKFAST is by far the most important meal of the day! Never skip your breakfast if you are rushed and have no time to make a healthy bowl of oatmeal then grab some yogurt or an apple or some dry fruits!

If you’re not a breakfast person, become one. Start small and prepare oatmeal, eggs in advance (get up 10 min. early..literally that's all it takes)


2. Not drinking water during workouts:

Our muscles need constant hydration during intense physical exercise to maintain mobility and flexibility. Without proper hydration during exercise, your muscles will contract and could cause cramps. Proper hydration also promotes blood circulation, which regulates the rate at which your heart must pump blood — critical during exercise. And, perspiration is primarily water. I keep a water bottle with me and try to finish it at the end of the workout sipping after every other set!


3. I can eat that big meal cause I just finished my workout:

If you don’t know what to eat after working out, plan your meal before working out. Please and say please again don't waste all that hard work over some crappy, non-nutritious meal! I pick one meal (usually Saturday afternoon or Sunday afternoon) where I go and eat anything I want, rest of the week I am very strict with my food.


4. Holding on while on the treadmill:

You are not on a space ship or on top of a mountain that you are holding on for your life. Let go. Really. Let go. Free yourself from your fears, whatever they may be. Holding on while on the treadmill can decrease the effect of a workout by as much as 200%. Now imagine doing same number of miles and same time but getting more out of it. Now that's called working smart!


That's all for this time and please make a change if you have any of the above habits and reply me to tell me that you did :)

Keep Working,

Cheers
Achal
http://www.bollywoodabs.com
http://www.achaldua.com

No way! This can't be junk food!

Thank you all for so many motivating emails.... Your emails really inspire me to come up with more interesting topic that are not only fun to write but are actually beneficial in our day to day life!

Please forward this group to everyone you know that can benefit from this....

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No way! This can't be junk food!


Smart marketing deployed by some “healthy” food product companies have led unsuspecting consumers to fall for their deceitful claims. We all try to eat healthy and make sure that our body gets the best but in this race we sometimes get fooled. I would like to take this opportunity to show you top 6 items that are taken as healthy but in reality they are real junk foods!

1. Energy Bars:
Not only they are high in sugar and carbohydrates but they contain really bad carbohydrates. Most of the energy bars contain hydrogenated or partially hydrogenated palm oil, so even though the fat content of these bars is within reasonable limits, the percentage of saturated fat in the bar can be quite high (more than 50% of the fat in some bars). Energy bars don’t contain the phytochemicals, bioflavonoids, natural fiber and balance of vitamins and minerals found in natural fruits and vegetables.

2. California Roll:
Eating fish is good but eating a California roll is not good. It is very high in sodium, contains fake crab meat and empty calories. There is nothing good in this food.

3. Fruit Juice:
I would rather eat a spoonful of sugar than eat this so called healthy juice. Not only they are high in calories but they also contain artificial chemicals that we can't even pronounce. Most of the fruit juices are from concentrates and not freshly squeezed.

4. Frozen Yogurt:
The flavors like strawberries, blueberries are generally fake flavors. Frozen yogurts are made with artificial sweeteners. One cannot add natural flavors into a pocket size container and sell it for 79 cents. I would recommend fat free plain yogurt over frozen flavored yogurts.

5. Protein Shake:
Muscle building shakes are supposed to increase your biceps and not your waist-line and these pre-prepared shakes precisely do the latter. Stick to natural food and protein powders rather than these pre-prepared shakes.

6. Salads:
Restaurant salads with fancy names like chipotle barbeque mesquite chicken salad contain close to 1000 calories and the worst part is we eat them as appetizers. The real culprits in these salads are the dressings. Stay away from these super salads and stick to cucumbers, tomatoes, celery & lettuce.

So above are some of the foods that we eat thinking they are healthier but actually they are deceptive because of all empty calories and high amount of sodium, fats and simple carbs...

In my daily food I personally don't consume even a single item from the list. I simply follow one rule what GOD has made is good for you (Fruits, Veggies, Grains, Milk etc) and what is made by MAN is generally bad for your (Chips, Ice creme, Pizza, Candy etc....) So my friends try to pick correct choices.

Now go out there and live a FIT DAY! trust me it feels so good after working out, eating right and sleeping tight :)

KEEP WORKING!

Cheers

-Achal
http://www.bollywoodabs.com
http://www.achaldua.com

How to eat in your 20's 30's & 40's?

How to eat in your 20's 30's & 40's?

As we age, our bodies need different veggies, vitamins and minerals to ward off nasty infections and keep us up on two feet well into retirement. There are some decade specific foods that could help us all through those treacherous 20’s, 30’s and 40’s.


20s - The fun Age.....

In your twenties, most tend to eat what they can afford and drink what they enjoy. Grabbing something convenient might lack in essential vitamins and minerals, creating a diet full of sugar and fat (and yes, fun). The result is a body that can’t live up to its full happy body potential. Your 20’s are the last chance to lay down new bone. Bone up on calcium and vitamin D. This is the last decade in which you can build bone mass without bone loss, a process that begins in your 30s. Drink two eight ounce glasses of vitamin D fortified milk every day. The calcium and vitamin D combination will help your body to better absorb all the benefits of milk calcium. Broccoli is also a great way to get your calcium at dinner, and also happens to be rich in magnesium, vitamin K and phosphorous. Between the stresses of your three jobs and hand fun of dates, you might find yourself reaching for a Red Bull to boost your mood and lift your tired spirits. Unfortunately that Red Bull won’t do anything for your long term energy and outlook. Try a tablespoon of ground flaxseeds. Flaxseeds are full of fatty acids that improve the operation of the cerebral cortex, the area of the brain that’s in charge of pleasure signals. Sprinkle flax seeds on your instant oatmeal or bake them into delicious morning muffins. Research shows that eating 500 to 1,000 milligrams of omega-3 fatty acids daily can lessen the damage to your heart and body caused via stress and long work hrs and will make u feel happy and good. Eat at least 25-30 gms of fiber each day and it will help you feel full.

30s - The busy life....

Your thirties can be a chaotic time. Often this decade is filled with the dueling demands of work and family, with the result that it's tough to make time for good nutrition. For women in their childbearing years, folate (or folic acid) is extremely important. A lack of folate in the diet can cause neural-tube defects in babies, as well as raise your risk of heart disease. Great sources of folate include leafy greens such as spinach, broccoli and asparagus. Fruits such as avocado have it and so do fortified orange juice, chickpeas, and many breakfast cereals. Iron intake also is important at this age. Deprive yourself from iron and you will suffer from fatigue and mental slowdowns. You should get 18 milligrams a day from foods such as lean beef, beans and seeds, and skinless chicken and turkey. Antioxidants like vitamins A, C, and E, found in foods such as sweet potatoes, red peppers, and almonds, may slow the effects of aging and help ward off heart disease and cancer. They reduce inflammation and repair damage to cells. Target your calorie intake at 300-350 per meal and 150 for snacks. Filling up on fruits, vegetables, legumes, and whole grains may reduce your risk of diabetes, cancer, and heart disease.

40s - Damn that was quick.....

Chances are that you sail through your 20s and 30s with a flat stomach without worrying too much but not so in the 40s. The reason is declining estrogen levels. During menopause for women, the estrogen receptors are no longer activated which results in storage of fats in your stomach instead of hips or thighs. Since bone-building estrogen levels are down, you absorb less of the calcium ingested because of the changes in your stomach acids. Go for 1,000 milligrams a day by eating yogurt, low-fat cheeses, skim milk, or fortified orange juice. Protein fuels muscle growth and also keeps you full between meals because of which you will eat less. One should aim for 60-80 gms a day from a mix of lean meats, beans, peanut butter and dairy. Restrict intake of saturated fat with no more than 14 gms a day. In your 40s and beyond, you burn about 100 fewer calories a day. To help keep the weight off, eat plenty of low energy-dense foods, like salads, vegetables, broth-based soups, and nonfat yogurt.

Finally, fiber is very important for your gastrointestinal system. It keeps bloating to a minimum and helps you stay satisfied longer after eating. It also knocks down your cholesterol level and decreases your risk of colon cancer. Your best bet would be a mix of fruits, veggies, oats, whole-grain breads.

Our body changes with time and so does its needs. Foods we can get away with in our 20s won’t be so forgiving in our 40s. It is very important to know how our body functions and what is best for our body to be fit and healthy. Please remember: Work hard and Eat right!


Listen to my next week's blog in my Radio Segment every Wednesday at 5.15 pm on http://www.humdesiradio.com


So if you are in 20's, 30's or 40's don't forget to eat smart and KEEP WORKING.....

Thank You All :)

- Achal
www.bollywoodabs.com

Goal!

If you do a google on goals this is what you will get:

"Goals originate within a person's mind and are stored primarily in the subconscious. The "stored" thoughts are put into action by the conscious. For example, when a person continually tells themselves they will never accomplish anything this message is stored in the subconscious section of their mind. (here is a description of the unconscious if you are not familiar with it: http://en.wikipedia.org/wiki/Subconscious) Once these "messages" are stored in the subconscious mind they are put into action by the conscious mind. The consequence of this mindset is the person unconsciously acts to fulfill the thought of accomplishing nothing."

These were just words until I realize one day that I need to change myself and that day onwards I started to put my subconscious thoughts into my conscious thoughts.

Setting up goal is as important as setting up time and day to take a flight. If you miss it you will miss the flight! Goal setting could be as simple as that.

In 2007 I decided to change the way I look and started to think about it 24X7. I have always achieved everything that I had ever desired for! I feel lucky to have the motivation that gets me going when everyone around me points in other direction.

I started my journey in Dec. of 2007. Early morning cardio in my garage, eating the same food every day, looking away from the food that I know will get me in trouble and working out at odd time resulted in not only achieving my goal but also gave me the motivation to dream beyond norm. In 2008 Oct I had my photo shoot and I looked like a new person! Every meal that I missed, every party that I sat and looked around for something healthy to eat and every B'Day parties that I sneaked out of... was all paid off. My health, my look and my motivation all pushed me to think beyond norm and I started to work on sharing that knowledge to anyone who is on the lookout!

Its true that if you want something bad enough..all you have to do is decide that you really want it and everything around you will change to bring you closer to your goal.

Set-up a goal and be positive. Don't loose hope in few days cause you are not seeing the result that you expected. Everything has a time and place and things will happen if you are honest and trying hard.

Below is my picture in Nov. 2007 and then in Oct. 2008. Take a look and decide which one you would rather be!


No matter what your goal is...be it loosing weight, buying a house, or starting a business..no matter what...the first thing we need to do is to set up a goal and have the desire to work on that goal....

My next goal is make Bollywood Bootcamp a huge success and I am tirelessly working in doing just that!


Make sure you pass along this blog to anyone who needs a little motivation...we all have our own ways of getting motivated....



Take Care and remember....

First Deserve - Then Desire!

- Achal

----------------
www.bollywoodabs.com
www.achaldua.com
http://picasaweb.google.com/achaldua/ - my photo gallery
http://twitter.com/achaldua - read what I am doing

Phases of losing weight!

I have a first hand experience in going through these phases. I am sure those who have gone through this knows what i am talking about. There are days when you feel everything is working out for you and you are in the right track and you feel great about yourself but then there are times where you just can't motivate yourself to workout and stay on track. Trust me everyone goes through the phases and that's the time where your brain muscle needs to be the strongest because that's whats going to push your through....

I will go just a little bit out of track and tell you about my client who started with me in 2003 weighing 230 lbs! at 23 yrs of age....now she weighs..120 lbs...and its been 2 yrs since she stayed at this weight...so 3 yrs of brutal training and strict diet lead to an amazing drop of 110 lbs...it was not easy and sure enough she also went through phases where I had to pick it up from ZERO again and motivate her to stay on the wagon but one thing she did is never gave up and look what it got to her..a 360 deg. turn around in her life....from 230 lbs to 120 lbs! is not a joke and for sure was not easy..phases of being totally into it then the phase of total rejection and then the phase of its not working but 3 yrs later it was all worth it....

Coming back to phases....being a trainer and understanding the concept of how mind plays the game when it comes to getting and staying in shape I experienced it even at a advanced stage...I started to lean down in January 08' for my photo shoot for the DVD and I weighed 178 lbs (80 kg) with a body fat of 12%. In march I had my first photo shoot where I weighed 155 lbs (70 kg) with a body fat of 8% but I was not too happy with my body cause I knew I could look better regardless of what people were telling me....

Then started the real struggle...staying on track and keep motivating myself to get better and better and better..I was eating clean..doing cardio and lifting weights 6 days a week....In Sept. 08' I had another photo shoot and I weighed 134 lbs (60 kg) with a body fat between 4-6 % (controversial number cause my machine told me 3.5% but its kinda hard to believe). Being a person from Indian origin the food we eat are so delicious and its so hard to stay away from those amazing desserts and yummy snacks but once you set your mind towards a goal its not that hard..I always believe out sight out of mind ..so basically I stopped looking at those things....












So 44 lbs and 8 months...& I knew I was at my best shape ever and I never felt that way ever before....but getting there was a struggle lots of sacrifices...self motivation and a desire to be my best helped me a lot to reach my goal....I am at 140 lbs now and feeling good but one thing have changed for good in me and that is to set goals in order to achieve something....I have to set deadlines but that's me personally...you might not have to do it....find your own way to stimulate your brain..it could be going down in dress size or fitting in your high school jeans or going down in belt buckle..whatever it is but pick a starting point and keep measuring...every week or month to see if you are staying on track...

Don't forget its a lifestyle change and trust me you will that you have conquer the world!

KEEP WORKING

Achal

----------------
www.bollywoodabs.com
www.achaldua.com
http://picasaweb.google.com/achaldua/ - my photo gallery
http://twitter.com/achaldua - read what I am doing

looking for a all around body...

I noticed something interesting in the gym...there are 2 kind of workaholics at the gym, One that come to the gym and go straight to the machines or weights and start working out like they live there and other kind are those who come to the gym chit chat..warm up...stretch..and then attack the workout.

There is a noticeable difference between the 2. The first category is likely to have a dominating body part and it is more true in guys..they will have big arms, big chest or big back and they keep repeating the workouts to develop those parts or at least they want to. This category will likely to injure themselves several times in their lifetime and will eventually stop working out. So what do you think is going on..its like you are racing a car the moment you sit in it..how long do you think your engine is going to last!!! They do not have attarctive look atleast for me symmetry is way more important than having a big bicep.

Now lets talk about 2nd kind...They come to the gym and spend some time warming up doing some stretches and getting ready for the torture...and at a very early age I realized that this extra 5-10 min. spend in the beginning and at the end are well worth it and will take you places.

The way you warm up shows that how much you know about training. Being careful is first step towards being successful. Take your time in warming up stretching and let your body temperature rise up before you put it up for acceleration. Lower Back, Shoulders, Knees, Hamstrings they are very complicated joints so you have to take time to let the blood go in there and make them warmer before you start using them for workout.

Below is a sample warm up routine that I follow...

1. Treadmill - 8-10 min.
2. Shoulder Stretches (Rotator cuff)
3. Lower Back and Hamstring Streches
AND
Then I follow whatever I am doing (for e.x. chest,back etc) with a very light and weight and do lot of reps to make sure my primary muscles are ready for training.

For those at home> warm up like this...

10 jump rope (you can do it without the rope)
5 push ups
10 squats
10 lunges

Repeat for 3 times and I bet you will be sweating....


The above explained group are different in their body looks. If you look at the later group (the one who warms up and do stretches) they are more athletic and lean looking than the our first group(who doesn't believe in starching).

So next time make a habit of stretching some before lifting and you will feel much better after the workout. BETTER SAFE THAN SORRY!!

KEEP WORKING

Achal

----------------
www.bollywoodabs.com
www.achaldua.com
http://picasaweb.google.com/achaldua/ - my photo gallery
http://twitter.com/achaldua - read what I am doing

How to tone your ARMS!

The most popular and frequently asked question that most women have is -- How can I tone my arms? (upper arms specially).

The most common misconception that most of us have is we think we can spot train or spot reduce areas...You cannot have a tone triceps (back of the arms) while having a big stomach. You see it all comes as a package and unless you are not ready to burn some calories and promise me to eat less carbs and less portion don't bother reading any further.

Don't get me wrong...there are exercises to help shape up your arms but if you think you can go from FAT TO FABULOUS (title of my book coming out) ....just by doing those exercises is just not possible.

Following are the few points that will help you get those shapely arms!

1. Regular cardio exercise - 2-3 days a week
2. Strength training- for total body 2-3 days a week
3. Train your mind -- its all about the connection of MIND to MUSCLE. Changes comes when you engage your muscles to your mind and contract when needed. I started to see great results in my body when I learned how to connect my Mind to my Muscles.
4. Keep a low calories and Low carb diet
5. My very old phrase "BE CONSISTENT"
6. Hire a professional - a fitness professional can take you to a totally new path and help you achieve your goal.


Make sure that you keep checking your performance or your body in the mirror or through your clothes or by doing body fat analysis. A target or a goal is very important in order to move forward.

Some of the beneficial exercises for ARMS are:

1. Triceps kickbacks super set with -- over head triceps extensions
2. Triceps dips -- super set with -- close grip push ups
3. Lying dumbbell triceps presses -- super set with -- reverse grip triceps extensions

These 6 triceps exercises will workout all the three heads of triceps engage to full motion and giving a equal blood flow to the muscle. You can do a google on the names of these exercises to get a more info on the exercises and their technique.

Hope this article will help some of your questions...

KEEP WORKING

Achal

----------------
www.bollywoodabs.com
www.achaldua.com
http://picasaweb.google.com/achaldua/ - my photo gallery
http://twitter.com/achaldua - read what I am doing

make those abs SHINE!

South Asians and especially Indians have a recent craze for six pack abs. All the bollywood stars are getting those abs like vegetables. We all want it but we don't exactly know where to start. In this post I would like to outline some basic factors that makes your abs shine. I am telling you this because I have tried and tested this myself. It worked for me and I am sure that it will work for everyone who has the patience..

First and most important factor is PATIENCE..you must be patience when it comes to abs and getting a leaner, harder & better body. There is no quick fix. The second most important factor is be CONSISTENCE..you have to be consistence in your workouts, your diet, your schedule and your sleep.

Below are come of the practical factors that determine if you will get abs or not.

1. your diet should be high protein and low carbs
2. should not eat after 6 pm (4 hrs before you go to bed)
3. say no to those yummy snacks (samosas, chaat, tikki, mithaii)
4. do cardio 3-4 times a week
5. do functional weight training 3 times a week
6. eat more complex carbs
7. drink plenty of water
8. get enough sleep
9. watch your weight

the above mentioned steps will take you on the path of becoming next Salman khan or Shahrukh khan or now I should say Amir Khan. Bollywood actors and actresses are totally into fitness now and why shouldn't they..the feeling of being fit cannot be explained in words....trust me I know how it feels to have a six pack ....PRICELESS!

So go out there and work some....

www.bollywoodabs.com
www.achaldua.com

Targetting trouble areas....

When we get sick we go to doctor for that particular problem (soar throat, headache, fever) etc etc. Same way when we need to fix our body we need to pay attention to those areas more than other..although there is a exception to that and that is abs..You cannot target abs cause we all have them but its under our fat (next blog on abs)...but other than that you can focus on legs, triceps, biceps, shoulders, calf's etc

Make sure that you train your trouble areas at least 2-3 times a week with lots of super sets or I call it a total burnout stage. You have to use light weight (girls) for getting the lean look and go crazy with the number of reps....20-30-50 reps and then repeat for 4-5 sets....I know sounds a lot but that's how you will change your body....

Guys do drop sets ..after warm up go heavy and at every set reduce weight while increasing the reps....

Try it out..It really works...

I say NEVER to this...

1. Miss breakfast
2. Eat too much at night!
3. Eat late at night
4. Miss a meal
5. Miss a workout
6. Sleep less
7. Drink less water

Are you doing all this ??


www.bollywoodabs.com
www.achaldua.com

Why some people don't see any result!

This is one of the most asked question!

Q. I have been working out everyday of the week but I am not loosing any weight?

A. The most common mistake you can make in any fitness regimen is to follow a pattern. Always switch things around and you will see your body progressing in the right direction.

For E.x.

1. If you are walking on the treadmill >> start running
2. If you are running on the treadmill >> start doing intervals
3. If you are doing weight training twice a week >> start doing 3 times a week and change the routine
4. If you are using machines >> start using free weights

I can go on and on..but the whole point is to change things around and shock! your body with new and different routines so your body can come out of plateau.

GOOD LUCK and keep sweating!


www.bollywoodabs.com
www.achaldua.com

Do you know?

Hi All,

We all know that working smart is way more important than working hard! right

Indian food, snacks and our habits are pushes for a slow metabolism unless we change that we will not see the results we are looking for. Following 5 points is what I vouch for in desi fitness

1. No Carbs (roti, rice, bread, pasta etc) at night time. (after 6 pm if you sleep at 11)
2. Weight training 3 times a week
3. Cardio on a empty stomach (2-3 times a week)
4. Take 2 days off
5. Eat meaningful breakfast.

for more info check out www.bollywoodabs.com


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