Year: 2016

In recent years, the popularity of training types- Kick Boxing, MMA, Functional Training has exploded with many Celebrity Trainers, Athletes and Bollywood Film Stars.
After watching such movies, clients come to me and say- Sir I want ‘Brothers’ ‘Baaghi’ ‘Sultan’ & ‘ Mary Kom’ (Bollywood movies) kind of training schedule. They fantasize about being like them.

Finally I decided to make a CrossFit Workout setup. I hired a 2700 square feet hall above my gym. than ordered a 6 ft filled punch bag, kettle bells, medicine balls, parachute, ladders, TRX bends, 3 different sizes of tyres, 4 kgs & 7 kgs Hammers, Resistance bends etc.
Now my clients are satisfied and the results are even better. Most of them love to do workout with tyres even me too.

There are some tyre exercises I love most – Tyre flip, Tyre Dead-lifts, Sledge Hammer, farmer walk and Tyre drag. That’s why I thought to make a video of Tyre Exercises.

The advantage about using Tyres to train is you only need to be worried about space because the tyres are not that much expensive. I have five tyres (3 different sizes) at my gym and all of them cost me lesser than your weekend beer money.
Once you collected your tyres it’s time to start exercises with them.

Watch the video to know more about tyre exercises.

I assure you will love it.

There are a variety of exercises in the video that will challenge you in ways regular gym training can’t. If you perform in proper form & techniques, your strength and endurance can reach a level much higher than before.

“Slow-Acting Proteins – casein” what is casein, why do you need them & best time to take casein protein.

Beginners in gym doesn’t know what casein is and why do they need them. The only protein they know about is whey. Here I gonna tell you some facts about casein.

Casein and whey have very different applications when it comes to maintaining and building muscle tissue

• Whey was described earlier as a fast-absorbed ‘Anabolic’ protein greatly increasing Protein synthesis and boosting muscle growth.
• Casein is the major ANTI-CATABOLIC protein preventing muscle protein breakdown primarily due to its SLOW rate of absorption and consequent slow release of amino acid to the body for a sustained period of time.

Research has shown that-

• Casein resulted in a slower rise in serum amino acid concentrations but they remained significantly higher over a 7-hour period as compared to whey.
• casein was found to inhibit breakdown by 34% over a 7 hour period.

Best Timing to take casein protein :-

1. Pre Workout – Casein is the perfect pre-workout Protein because it can maintain a slow sustained release of amino acids, especially BCAAs, throughout the workout to be used for energy and preventing muscle protein breakdown.
2. Bedtime – Casein also an excellent meal before bedtime. Because of overnight fast, after this meal you generally go for hours without any meal. Casein protein will stay with your body longer than other forms of protein & helping to stave of muscle catabolism until your next meal in the morning.
3. It is also the preferred protein in a meal meant to sustain for a prolonged period during the day.

Casein has its own benefits because it is a slow-digesting protein, that’s why it is called a ‘Powerful ANTI-CATABOLIC Protein’

Archer Push-up is a good move to learn the ‘Single Arm Push-up’.
If you are trying to perform ‘One arm Push-up’ than go for the “Archer Push-up” first.

How to perform:-

• Start with a Push up position but make your arms wider than that.
• Lower yourself & bend into one side of your push up.
• Push up back to return in starting position.
• Alternate sides and Repeat.
• Your ‘Off Arm’ should remain straight for the entire movement.

Make it Harder:-

Try to do it with lift one/two/three fingers of your ‘Off Arm’ off the floor with each fingers you lift, the ‘Working Arm’ will take more load.

“Archer Push-up” we can say it’s a self assisted version of ‘Single Arm Push-up’.

Watch the Archer Push up video to get the form & see the exercise in motion.