SKINNY → STRONG | The Science of Getting BIG 💪 | Shivohaam with GunjanShouts

SKINNY → STRONG | The Science of Getting BIG 💪 | Shivohaam with GunjanShouts

Author Name:GunjanShouts

Youtube Channel Url:https://www.youtube.com/@GunjanShouts

Youtube Video URL:https://www.youtube.com/watch?v=tCnH7BIGCh8



Transcript:
(00:02) [music] digestion, absorption, circulation, metabolism, elimination. Five very important things. If somebody wants to bulk or gain weight, do they need to count calories? >> Not at all. We started for his first movie at 70 kgs for Tujut Makar. goal was beach body, chiseled body. At the end of one year, we were 72.
(00:34) But if you see the body, it's transformed, ripped, muscular kg. Then from there to animal, he needed it to look like an animal. He needed to look raw. He needed [music] to look big. We went up 12 to 14 kgs. >> Now, we'll talk about the actual muscle building formula. [music] And we'll start from a beginner. When somebody starts training for the first time and if they're training even light but basic they will see amazing gains for the first 6 7 months.
(01:01) Once you've crossed the intermediate level and you're consistent 3 days is >> to further work on your strength to further build your muscles. People want to explore new workout techniques like hypertrophy. >> Hypertrophy is more about stressing the muscle in different ways. Hypertrophy can happen [music] with load, with volume, with reducing the rest, by reducing the speed of the movement.
(01:26) >> If you were to build a day or plan a day around all the vegetarian sources of protein, how will you build your day? >> If I had to choose three or four supplements for anybody who wants to gain muscle, whey protein is one, creatine is the second one. Third one is something which is called but then after a point they just lose that motivation.
(01:56) Life is boring. It is super boring. Exercise was [music] not about excitement. Exercise has a purpose. Practice with the same guru at the same stan. Do the same practice. doesn't matter who it is and then you see the results. >> If you are someone who struggling with weight gain or muscle building [music] then this podcast is for you.
(02:35) So in this conversation we are going to talk beyond just eat more protein or lift more weights. And for this conversation, we have none other than the celebrity fitness trainer himself, Shivham. And before we begin, I would request you to subscribe to this channel because top fitness trainers experts >> [music] [music]
(03:21) >> Last time workout for beginners and that episode definitely blew out different topic very very high in demand which is about weight gain, muscle building and bulking and usually metabolism. So is fast metabolism actually a thing? Metabolism plays a very important part you know the metabolism like right now when we are sitting on metabolism doesn't need to be racing >> because which activity so the metabolism
(04:06) can actually take its time and slow down to give us just the right amount of energy we need >> in the gym it can be racing because you're doing your burpees you're doing box jumps you're lifting deadlifts or you're doing your training so metabolism will be great so metabolism But when people say what are they trying to say? They're trying to say body let's not even talk about calories.
(04:35) Food is energy. >> Yeah. >> But more than energy it is nutrition. Just eating a lot doesn't really matter. And from the perspective of metabolism it's very important because digest absorb circulate from chemical energy has to transform into ATP or electrical energy >> and then the remaining has to get eliminated.
(05:04) So digestion, absorption, circulation, metabolism elimination. Five very important things. When all of this happens together, then the nutrition which you are eating is getting used in the right way. >> You can't just expect to eat more. Yes. >> And become bulky. >> Just like our height, hair, color. How much of our metabolism is genetic? >> See, everything is genetic.
(05:29) Genetics was a very old science. But after genetics came epigenetics, >> epigenetics, >> which is basically you have genes for every single thing in your body. >> How those genes get expressed. >> Yeah. Right. >> How those genes get turned on >> depends on your lifestyle stress. >> Very true. But every single individual also has a limitation to growth.
(05:53) That is why everybody cannot be an Arnold. Everybody can't be a bodybuilder. No matter how hard you try, you just cannot grow that much. Even with the supplements and extras and whatever it is, you just cannot grow because there is a limitation. >> That limitation is completely genetic. Whether it's bodybuilding, whether it's cricket, whether it's tennis, whether it's football, whether it's chess, everyone has a genetic potential.
(06:21) That is why there's always one person who's a genetic freak. Like we say, and then the other person, no matter how hard they try, they can get really good, but they just can't get there. Because this person he did all the hard work but relative to the other person but still he progressed.
(06:44) I mean see Arnold when he was 16 years old he [laughter] looked massive. >> I remember myself at 16 as a little suka candy you know whatever. >> So everyone can't get there. M >> and also in the same body as well. Like no matter how hard I train, my legs relative to my upper body just don't grow the same. I see people and they don't do anything and they've got these crazy welldefined calves.
(07:13) I mean, >> yeah, you know, I'm one of those people. >> Lucky you. >> I mean, if I'm not even going to the gym, my calf muscles are always >> How do you How do you explain that? >> All credits to my genes. >> Absolutely. Genetics do play a very important part. Yeah. >> Since our today's topic is primarily bulking, I would first like to know what is bulking and who needs it.
(07:34) >> Bulking is something I feel everybody needs it. But bulking that would be very you know relative to the body type science endom endo ecto memor. So it's not really only the metabolism of the body but it also is the way the body is made. The person is a little bit more of a slender flame frame.
(08:02) The metabolism is really high body digestion is better. They are more rounded more heavier. Bulking when we're talking about muscle gain it will apply to all three of them. Okay. >> But effect that will of course depend on majorly their body. The training will also be a little bit different for all three of them.
(08:26) Food will also be a little bit different for all three of them. >> Okay. >> So to understand key what is your body type is very important because then when you approach training and nutrition, >> it will work even better. >> And when you follow the right approach, you'll get the right kind of bulk as well.
(08:44) Otherwise, you may lean towards a dirty bulk. Yes, that dirty bulk uh will happen to anyone who nutrition wise doesn't understand the role of protein, carbs and fat. That is why people eat and they end up seeing by bulk but bulk it is that dirty bulk. They're gaining more fat than muscle. We all have done it when we were kids.
(09:06) We just ate bulk up. >> As kids it didn't as 18y old, 19 year olds didn't really bulk up uh bad. Yeah. because metabolism was high, >> right? >> Activity was that much. >> But as some if a 40 45 year old is trying to bulk up >> Mhm. >> he's leading a very sedentary lifestyle, corporate job here. >> So he can't eat the same way.
(09:30) >> He'll have to be a little bit more conscious about the kind of carbs he's eating. Rice, potato, sweet potato, oats, roti, javar, bajra, normal roti. So once you understand your lifestyle and you understand your body type, >> okay, >> then applying food to your uh thing will not give you dirty bulk.
(09:51) As long as you understand the role behind the food, >> okay? So that means if somebody wants to add bulk or just wants to build muscles, gain weight, the first step would be to understand their body type, >> understand their metabolism and understand what kind of food works for them. >> Correct? >> And what about calories? If somebody wants to bulk or gain weight, do they need to count calories? >> Not at all.
(10:17) Calories is nothing but the quantity of food. Forget about calories. Quantity, chicken, and roti, ghee, butter, calories. >> The unit for that is calories. >> Yeah. But calories is a very uh brand new term. calories came into being only because from a market perspective they wanted to understand but they ate the protein they ate the carbs >> when you eat what you feel is needed.
(10:53) Now of course there is a very background subconscious calories 150 g of rice is so many calories but now you know what 150 g looks like >> exactly >> so that calories has helped you identify the quantity of food >> which is important >> very true >> so people need to use use calories and use your app and use all of that just to understand the quantity then throw it away >> right >> because once you understand the quantity and you start living or eating that quantity >> every week you'll be able to see some difference.
(11:29) >> How will you differentiate between a good weight gain and a bad weight gain? and body composition. >> So, of course, if somebody's trying on a on a journey of body recomposition and they've gained 5 kgs, that 5 kgs when they look at themselves in the mirror can make them feel really good or can make them not feel so good.
(11:58) Muscle weight and body fat is the two are the two things that we take into consideration cuz everything else is kind of the same. Your water weight, bone weight, organs weight, all of that. >> Mhm. So weighing scale initially just to tell you that you've gained weight is a probably a right marker but three things that you can do is one is your weighing scale.
(12:21) Second you do is a tape measure and third you do is a skin fold test the verier caliper. So the verier caliper basically tells you how much fat is there under the skin by the pinch test and there's something which is called as adjacent pollock method which is seven different places on the human body. So like the chest is there, the abs are there, the subscapular is under the shoulder blade, uh the lower back, the thighs, the bicep, the calves and then the formula, the thing is there, the calculator is there online.
(12:49) You just put in the numbers and it tells you how much body fat I feel that is quite accurate. So when I was uh training Amir for uh Lal Singh Chhatta and we were going through the transformation and we went from 92 to 72 over a period of 9 months. Every Sunday we'd uh record the entire thing.
(13:10) We do the tape me we do the wing scale then we do the tape measure then we do the skin fold test. >> Initially it doesn't feel like there's any progress. 92 also looks the same. 82 also kind of looks the same. But then after 3 months or 4 months you can actually start seeing the difference. After that you can definitely say now you can see it.
(13:38) I say the slower it happens. >> The more consistently it happens the better because the body is adapting to it very well and it will never go back to square one. When people do it in 2 months and 3 months and 12 weeks or whatever and the minute they go back and they reduce the intensity suddenly they see that the progress has stalled >> slowed down or now it's started going back.
(14:04) So if it's slow and it's consistent. >> Yeah. >> Let it be. >> Right. >> Don't worry cuz you will eventually be able to see it when you look back. What would be the realistic timeline? If somebody's trying to gain weight, let's say 10 kg, somebody's 60 kgs right now and they want to reach 70 kgs. What would be a realistic timeline for this goal? >> See, simple example, take Ranir for Animal >> We started for his first movie at 70 kgs for Tujut Makar.
(14:34) goal was beach body, chiseled body, little bit nice, muscular but chiseled. At the end of one year we were 72. Not even anything. We 70 to 72. But if you see the body it's transformed, ripped muscular from a very flat no muscle with two kgs of increase. Wow. the entire body changed. Somebody who doesn't have any knowledge will be like sorry 85 but body composition right
(15:17) >> then from there to animal from 72 we went up to 86 >> where the bulk was needed fat was needed >> correct he was he's not as ripped >> because he didn't need to look like a physique athlete he needed to look like an animal he needed to look raw he needed to look big but not bad bulk. >> He needed to have the good bulk.
(15:44) Abs flat >> but the shoulders are big, the chest is big, the arms are big. We went up 12 to 14 kgs but over a period of yeah almost a year. Can a guy who's very lean, has no muscles, very skinny rather, >> look like a lean, muscular macho man, the kind of uh image that they have in their mind. >> Of course, [laughter] give it the right training stimulus.
(16:17) Give it the right food, nutrition, and energy. give it the right reason. Uh lifestyle, hormones, hormones are very much influenced by how you live. Your testosterone, your insulin, your cortisol, growth hormone, all of that is influenced by the way you live. >> Alcohol, smoking, late nights or sunlight, early waking up, stress management, all of that will change the hormones in your body.
(16:45) >> Hormones are literally going to change your biology. Now we'll talk about the actual muscle building formula and we'll start from a beginner beginner with an intent to build muscles lean and strong body gain weight. See a beginner can train six days a week also because they're not training with that intensity.
(17:16) their bodies will recover quite well provided conditions apply, provided lifestyle and nutrition and everything is good. >> Even by learning how to hold a bar correctly and doing a press requires you to make sure you engage all the muscles properly. This itself will give you progress. Why do you say there's something called as a newbie gains >> beginner gains when somebody starts training for the first time and if they're training even light but basic >> they will see amazing gains for the first six seven months it's transition from beginner to
(17:51) intermediate their gains slow down >> okay >> because now the body adapts >> initially even just learning how to do the movement correctly with an empty bar will give them the results >> because there is so much scope >> exactly his potential is 100 kgs but he's still lifting 20 kgs just the empty bar >> because for him right now just that itself is causing adaptation >> eventually after 8 months or one year he might reach to 60 kgs and 80 kgs because that's the actual potential >> right >> if he has to lift something he's not
(18:24) going to think weight training he's going to lift it because he's got the strength >> but here he's lifting with control >> muscle coordination >> so that is why it's a little bit different so for a beginner the most basic workout training 6 days a week at that low intensity will still give that person goals results.
(18:41) >> Okay. >> I feel when a person reaches an intermediate level on an advanced level and they're training really hard which a lot of intermediate and advanced people do even relatively for their age or whatever it is. I feel even four days a week or three days a week is enough because what's happening here is now you are training that one day giving it everything you've got but now there is a next day of break >> there is rest >> I've been doing this for the last 6 months and I have seen my body change beautifully strength has gone up muscle
(19:16) >> quality has gone up everything has gone up and I train only three days a week >> okay >> so 3 days a week push pull leg split The other three days I either swim or I do cardio. I do some stretching, some abs and that's about it. >> No weights. >> Okay. >> But training 3 days a week even at the age of 40, 44, 45, whatever I am, the body is of course also need to consider the age because your body is not 20 years old.
(19:42) It's not going to recover the same. And I tried beach doing 2 weeks or 6 days again >> and I my body was not recovering the same. >> Mhm. >> It was not feeling the same. I said this is not for me. Once you've crossed the intermediate level and you're consistent, 3 days is perfect. >> As a fitness expert, what do you recommend? Full body or pushpull legs? >> Full body is for somebody whose intensity is very low because you can't do a full body workout and recover enough to do it again.
(20:11) That means three times a week. Full body training doesn't work. >> But I've seen my brother do full body, but he does the volume is very low. So he'll probably just do one or two variations of chest, one or two variations of shoulders and that's about it. And he's able to recover and do better. See, I feel uh the bro split. >> Okay, we call it the bro split.
(20:28) >> Bro split is one day chest, one day tricep. What I do? pushpull leg split. >> Then you're doing chest only once a week, shoulders only once a week, back only once a week. >> Then the volume can be high. >> When you say volume, you mean number of exercises, >> exercises, sets, and reps. >> Okay.
(20:46) Because you're focusing on just one, >> correct? or two muscle groups, you can do more often. >> Correct. Correct. You can't do the same amount of volume and repeat it three times in a week. You can't do that. So for beginners, it works. Full body works because intensity is low. >> Work is low. >> But for an advanced or an intermediate person, >> Mhm.
(21:04) >> the work is going to be a lot. So frequency has to be low. Otherwise, recovery is just not going to happen. >> And what do you suggest? Isolation movements or compound? You can start your training with maybe one compound movement to train strength. >> Then you do your isolation movements. >> Which is better for muscle building? >> There's no better.
(21:23) It's just that it it stimulates the body in a different way. >> So strength will give you a little bit of different stimulation mechanical load what we spoke about. Then you have the isolation movements. >> But be be okay about it. Maybe you can do it for four weeks. You can add a compound movement strength and then for the next four weeks it can be just isolation. There's no one rule.
(21:43) >> No, there is absolutely no one rule. I keep telling my clients, you can make your own workouts and you will still do good >> because the body just needs stimulus. The body doesn't know It's getting everything else to recover from that stimulus. Progress will be there. >> And how about using weights or using machines? Is it again the same thing? >> For compound movements, you would like to use free weights >> for isolation.
(22:17) I prefer machines because I can focus then on the form. I can focus on the movement. I can focus on the speed. But yes, every now and then there are some free because of course. So on a pushing day >> Mhm. Start with a heavy bench press. Do your 8, 10, 12 reps. And then last two, three sets, increase the weight and just try to push three reps.
(22:42) So add that element of strength because it's a compound movement. It's chest, you're doing a push workout. When you're doing back, maybe a bend over row or a deadlift, same thing. Start with a strength element >> and then the remaining of your workout can be more about eight reps, 12 reps, 15 reps. Because when you give your body all these different stimulations, then it's literally responding from a 360°.
(23:08) And then last, take the movements which are like say for for a for a back workout, you probably do something like a reverse fly. For the traps, for a shoulder workout, it would be again like traps. >> Mhm. >> There you can do 15 reps. there you can do 18 reps >> for that one particular exercise. So again the element of endurance comes in because smaller muscle.
(23:33) So now you've got the strength element. >> You've got the supersets and the building element >> and then you've got the little bit of endurance element as well. It just gives a very satisfactory feeling to the entire workout. Literally double triple. [laughter] You keep pushing it through the machine. That's the feeling you get in that last.
(24:04) And for that last one to feel that way, you always need a simple exercise. >> You can't do a deadlift at the end. >> Okay? >> That'll kill you. >> You can't do a pull-up at the end. You can't do a push-up at the end. You take a simple exercise like a fly like a reverse fly or like a forward fly or a tricep kickback or or a concentration curl something simple >> simple bicep curl.
(24:25) >> Yeah. Which which where you don't have to focus too much on >> the form >> the mental and the form part of it. >> Of course form is important but you don't have to focus too much on it. >> Right. that that last part of the energy and the muscle is also used completely and I I feel those kind of workouts uh are fantastic.
(24:48) >> There's always a point and then they don't see any further progress. People think plateies running Plateau >> is the standard recommendation of 1 g per kg of your body weight enough? >> Not at all. >> Would you ever suggest somebody to force feed during a bulk? favorite topic. So after a point of regularly going to
(25:34) the gym to further work on your strength to further build your muscles, people want to explore new workout techniques like hypertrophy, >> like I said. So strength and hypertrophy are very different. Like strength training when you're doing like a deadlift, bench press or a squat, like a powerlifting kind of thing.
(25:53) And then the hypertrophy is where you are doing your bodybuilding kind of training, muscle gain. Both are with weights, but both have a very different stimulation. When you're lifting three to five repetitions, more than the muscle, it's the nervous system which is trying to adapt. >> When you're doing 8 to 12 repetitions and 15 repetitions, more than the nervous system, it is the muscles that are trying to adapt.
(26:18) >> Both are involved. Muscle is also involved. Nervous system is also involved. But in powerlifting or like strength strength training, >> it's more about the the adaptation of nervous system for you to because what is nervous system? What is your ability to lift more? It is the amount of motor neurons you can >> get together, you can engage.
(26:40) >> When you're saying mind muscle connection and you're trying to say, okay, I need to push more. I need to get more muscles involved. muscles involved from your mind, >> from your brain and that is connected to your motor neurons which every motor neuron is connected to a certain amount of muscle fibers.
(26:58) So when you are able to fire maximum motor neurons >> automatically more muscle fibers get involved automatically you're able to lift more so strength will go up. M >> but when you're talking about hypertrophy, hypertrophy can happen with load. >> Hypertrophy can happen with volume sets and repetitions. Hypertrophy can even happen with reducing the rest.
(27:25) >> Okay. >> Hypertrophy can happen by reducing the speed of the movement. >> If you can hold it for longer, >> hold it the pause, bringing it down slowly, bringing it up slowly. >> Hypertrophy is more about stressing the muscle in different ways. M >> whereas strength involvement is completely about how many muscle fibers can you engage in that moment.
(27:49) >> Okay. >> So technically when you're working on hypertrophy you will naturally increase strength. >> Mhm. Mhm. >> But if you're not then that is definitely not a parameter to judge if there's progress or not. Because if we are doing something which is called as uh time and attention, time and attention is spending more time.
(28:14) So you go 1 2 3 4, you can go up to 8 10 seconds >> and then keep playing around. So you can go anywhere between 8 seconds to 20 seconds per rep. >> So if you're doing 10 seconds per rep, you won't be able to lift the same weight. >> Yeah. >> You'll definitely have to go lighter. >> True. Right.
(28:37) But that training itself will give you hypertrophy results but not necessarily strength results because you're not training for strength. Strength strength will automatically go up a little bit but it's not going to go up as much as you're actually training for strength >> because that is also increasing the capacity of your muscles in a way.
(28:55) >> Yeah, of course in in like I said strength training is all about including more muscle fibers. M >> this also you're trying to do something similar but in a very different way without doing too much weight. Both are using weight, both are using load >> but with a very different stimulus. >> Talking about techniques, I also want to ask about progressive overload.
(29:20) What purpose does progressive overload solve [snorts] and how does it really help? [clears throat] >> So when you think about progressive overload, the two words if you break them up, what is progressive? Progressive means something which is increasing Little by little. >> Yeah. Gradual. >> Gradual overload. Exactly.
(29:37) And overload itself means >> literally that is what progressive overload is. So today you're lifting suppose 10 kgs on say a bicep curl after a week 2 weeks it can maybe be 12.5 and maybe 12.5 will be go on for a little bit longer then maybe 15. >> But you won't go from 10 to 20. M >> so the progression will be slow which is giving your body a little bit more stress.
(30:07) >> Mhm. >> Now how you deliver that stress can be different number of ways. >> Mhm. >> Which makes training beautiful and fun. First most important is mechanical tension, mechanical load which is the weight that you're pushing. that nothing is ever going to supersede this element of stress. >> It's going to be the most important.
(30:33) >> After that is the volume. >> Three sets of 10 reps, three sets of 12 reps. >> And when it comes to volume, you have to be very careful. So what I tell people is when you're doing three sets of 10 reps, that's a total of 30 reps. >> Don't increase a set, >> okay? because that becomes 40 reps. >> Yeah. >> But increase the reps from 10 to 12.
(30:58) >> Mhm. >> So that makes it 36 reps. So you like sir but 36 because what you are saying is that you want to add one more set which is a complete new set of 10 reps. Yes. Splitting it in three different sets is different than doing it all together. >> Absolutely. The nervous system is feeling the load. Oh, That's a little bit too much.
(31:38) So, be careful with the volume. Never increase a set straight away. >> First increase, then I would say three sets of 12 reps. >> Okay. Now, next time maybe we can do four sets of 10 reps again. Go back. >> Don't keep it at 12. Maybe even go to eight. >> Okay. But now increase. >> Now increase the set because that set gives you the opportunity to increase the weight >> because you're not lifting every set on the same weight.
(32:05) >> Yes. >> You're trying to increase weight on every set >> if possible. If not, stay with the same weight. >> Okay. So, first level is to just increase the weight a little bit. >> Correct. Next is to increase the number of reps again a little bit two or three maximum and then increase set along with the weight.
(32:27) >> Yeah. And lower the lower the reps as well. >> Lower the reps as well. It's fine. So >> Okay. >> This is I I find this very interesting like I can see that. I can see that excitement. I can feel it. Okay. It's like before when the CrossFit gyms were there when I was before people used to say sir the joke was mad scientist.
(33:11) So literally for 10 years making those workouts that was probably u the most meditative part for me. >> So be it weight gain or weight loss or any other fitness goal there's always a point and then they don't see any further progress be it on scale or visually. What should they do then? >> See the body's only goal is survival and energy efficiency.
(33:39) So it sees it tries to see a pattern. It says pattern. I've understood the pattern. Now the body requires X calories of energy. I'm only going to deliver X calories of energy. The body has adapted energy efficiency. Now when you notice that then everything becomes stable or what we call a plateau. >> Muscle is not increasing. You're still feeling great.
(34:04) >> Yes. >> Feeling has is changing every day. >> Digestion is changing every day. You're feeling good from inside. Outside maybe the weight loss has stopped, fat loss has stopped, muscle gain has stopped. >> No visual change. >> Correct? Okay. Now plateau has reached but plateau is important because plateau is saying okay it's time to reassess.
(34:25) So how do you reassess? You reassess by checking all the systems of your body if they're working fine. business and the business has not hit a plateau marketing team everything is great. Then you as the owner you're like okay fine you know what let's infuse some money let's expand. >> Then another situation where all the team is sitting and sir marketing sir we are spending too much money on >> you're like okay okay clearly it's not the time to infuse more money or to expand.
(35:07) Let's correct everything within this. >> So plateau means stability. >> Exactly. Now your body has adapted to all kinds of changes and now it is stable at this point. >> It's not really a warning sign but it is telling you please hello reassess. >> Yeah right. I've never looked at plateau this way before >> because people think plate calories running.
(35:37) Yeah. If the body is in great shape and you're feeling good, plateau means give me more. >> I am ready [clears throat] to take on more. >> In some cases, you're feeling like >> So the plate is like Baba before you step can we take one step back and >> correct things around. >> So it's very important for people to think of plateau like this.
(36:03) >> You just keep pushing and things won't happen. Observe clearly you've been eating a certain amount of food right now. Don't make any changes to the food. Let's see your training now. Lifestyle wise okay now sir I think I'm feeling lighter. I'm feeling better. Energy levels are better. Great. Everything is working.
(36:34) Food is also working. You didn't gain weight. >> Your energy levels have improved. You maybe lost half a kg. >> Not that much, but you've lost half a kg. The half a kg is not muscle because you are weight training >> because you are eating protein. Okay. Now continue. Now workouts have become better.
(36:51) Lifestyle has become more organized. Okay. Now let's start tweaking and modifying the food. increase chicken tikka cap chicken tikka increase scoop whey protein increase you've now increased your protein >> carbs let let the carbs be you need the energy >> we're not gaining weight so carbs is not a problem yet >> plus you're feeling good with your energy So clearly the amount of carbs that you're having is giving you energy.
(37:28) >> It's not taking energy from you. >> So keep the carbs, keep the food. Let's just increase the protein. >> Okay. >> Now let's add maybe a supplement or two. Now we've did that for 2 3 weeks. >> What are the results? Sir, I can see some good change. I can I can I can see my shoulders shaping up.
(37:47) My strength has increased. I'm able to do the workouts better. >> My recovery is better. I'm waking up in the morning. I'm not as sore and stiff as I was. Perfect. Let's not change anything. Let's continue. Continue this for the next 2 3 weeks. How are you feeling, sir? I'm feeling even better. Okay. Now, let's change a little bit.
(38:06) How's the weight? We weight has so weight has gone down. I can see the muscles now. But in my body composition, my gym has a body composition machine and I stood on that and it has at least it has actually shown me that my muscle weight has gone up by a kg. My body fat has gone down by 2%. >> That's progress.
(38:26) >> That's super progress. >> Yeah, >> you are on the perfect path. Let's just continue. Let's not change anything. Okay, strength has gone up. How are you feeling the workout, sir? I think I can push the workout a little bit. >> Okay, let's add a little bit intensity to the workout. How are you for time? Time is good.
(38:45) Can we add 20 minutes of cardio every day? Not before, after the workout, just every day in general. Yes. So, I think I can do that. I can uh do that. And I said, can you add 5 minutes of walking after every meal? Yes, I can do that. Let's do that. Great. 2 weeks, 3 weeks later. How are you feeling? I'm feeling great. My stomach has gone down.
(39:06) My belt sizes have gone down. Energy is great. I stood on the weighing scale. Body fat has gone down. Muscle has increased. Great. So, everything and what did we did make any change to food yet. >> Mhm. See this is literally like a laboratory. You are your own test subject and experimentation. >> An experiment may what is very important.
(39:28) You can't make too many changes otherwise you won't know what is working and what is not working. >> Yeah. You make one change and give it some time observe it >> and then you see and based on that then you make changes to where you feel. See because if the guide said sir energy is still very low digestion is not good then I would change the nutrition >> but digestion is going well >> energy levels are good so why should I need to change the nutrition part >> right so you would let the saturation hit first and then bring in a change
(40:03) makes sense no fully motivated but then after a point they just lose that motivation. Life is boring. [laughter] It is super boring. How boring is it to wake up every single day and do the same thing? Life is supposed to be boring. [laughter] Exercise was not about excitement. Exercise has a purpose. There is a purpose why you weight train.
(40:42) There is a purpose why you do zone 2 cardio. There is a purpose why you do a little bit of HIIT. There's a purpose behind mobility. You don't need fancy stuff. I mean nothing can come close to a pull-up, a push-up, a squat, a plank. >> The OG's. [laughter] They are the OGs. Literally pull up, push-up, squat or plank.
(41:10) So it is that simple thing. Kettle bells, beautiful absolutely love kettle bell training. >> Mhm. People might do it. They might say, "Sham sir, you don't know it till you try it." I don't want to try it. Why? What is the purpose? Am I a juggler? Am I a circus act? My goal is to build muscle.
(41:38) My goal is to look after my health from a cardiovascular, from a stretching, joint perspective, strength perspective. And what I'm doing between weight training, swimming, walking, mobility, and amps is giving me >> I don't need to do much more. And 99.9% of the people don't need it either. Some people's mental temperament is such that they need something new every single day. They need a new stimulus.
(42:05) >> That's not what gyms are made for. >> That is not what life is about. [laughter] I'm sorry, but it is it is true. You don't need a new experience every single time. >> And I feel that a real true workout is also meditative >> 110%. The energies want to be more inward. >> And when I'm training, it is anyways like that. headphones on.
(42:30) I don't speak to anyone. I'm not on my phone. None of that. Every now and then, picture, video, whatever, that's fine. But otherwise, it's that's my zone. I said, how do I make it more inward? >> The only way to make it more inward is breath. >> One breath, one rep. The minute it goes to more than one breath, you know that you are doing too much. Yes.
(42:58) when you on your last set heavy weight it will go a little bit off but right from the warm up to almost 90% of your workout is one breath one rep >> and I'm not kidding I've had people come and tell me says sir we have watched you train and when you train it looks even though you're lifting the entire rack it looks so smooth I said yeah because that's the way you want to train.
(43:27) Your attention is on the weight. Your attention is on the breath. And when you move the weight with awareness and with breath, >> you feel the workout. >> You don't rush through it. >> You don't rush through it. Why do you want to rush through it? So when people when when you said the workout is supposed to be meditative 100%.
(43:45) And the only way it can become properly meditative is when you add the breathing into it. >> Why is running meditative? Because it's a little bit long, but it's consistent. It's not sprint >> whether it's walking, whether it's a basic jog, >> but you get into that zone because everything aligns at rhythm. >> Yeah. >> Yoga, when you're doing a certain yoga practice, why? Because it's movement is slow. It's controlled.
(44:13) >> Yeah. >> Weight training can be exactly the same. >> Crossfit functional training that cannot be because it's not supposed to be. >> It is not supposed to be. It's 5 minutes AM wrap seven uh you know five seven minutes am wrap burpees whatever it is eom >> the purpose is not that >> you can enjoy that >> but it cannot become inwardly meditating because there's so much that you're focusing on practice with the same guru at the same stan do the same practice >> doesn't matter who it is but if you have started with someone stick with that
(44:50) someone go to the same place, practice the same sadhena under the same guru and then you see the results. >> Even when you're doing your spiritual practice at home, try as much as you can, same time, your same assan, the same practice. It is that discipline of the sameness, >> consistency, >> consistency of that sameness which brings a change.
(45:21) Exercise is not different. You don't need to do kettle bell one day, animal flow one day, yoga one day, pilateses one day, weight training one day, this one day, that. No, you were not supposed to. The reason you are doing it is because your mind is so distracted that you cannot bring it to focus on one thing. I still love building my biceps.
(45:44) Why not? I still love building my abs. >> Mhm. But those three days a week, it's the same workout every single time. I'm not trying to do anything different. >> The same gym, the same routine. Routine changes a little bit here and there, but it's the same thing. >> The idea is >> idea is the same. >> And that's the food is the same.
(46:08) Monday to Friday, it's the same food. >> Mhm. Sameness also has a beauty. Somebody may find it boring, but then after a point that will be the only joy you'll be looking for. >> When you start finding the joy in every single thing that you do that you're supposed to do, you don't look for joy in something different every single day.
(46:38) It is supposed to be boring. It is supposed to be monotonous. But the joy literally comes when it is pouring. Why do you think a laser can go the furthest distance? The intensity is so strong and you can see it from the start to the end. Because everything is intensified into that one beam. All the photons of light are moving with the same intention.
(47:06) Why do you think a bulb is not able to do the same thing? Because it's scattered everywhere. >> Very true. And hence a laser can operate somebody >> singleointed focus >> right whether it's towards your studies or whether it's towards work whether it's towards podcast or training >> the reason why it says singleointed because then everything is in that one point >> with that intention everything it's not >> true >> all over the place >> and some of the most successful people are doing that they know exactly what they are good at >> and they focus is only on that rest they
(47:41) hire other people to do everything else for them >> and they stick to what they know. >> That's the kind of motivation we didn't know we needed. [laughter] >> Leave it. >> No, I mean it. I mean it. >> But I mean look at you look at your husband. It's that no you know what you're good at.
(48:07) You didn't say, [snorts] "No, you stuck by it." Even the most uh successful people on YouTube today are the ones who started and are doing exactly the same thing. Boring. >> Exactly. And they are the mo one of the most successful people on the internet today. Of course for the outside person it looks so boring questions right but successful corn that same person who got up at that same time did the same thing day in day out every single day every single year for the last 20 years why do you think that person is so known and the other people
(48:49) are not >> it's because he that person stuck >> yes >> to what they're good that and they knew exactly what they wanted to do. We just celebrated our 80th independence. There you go. [laughter] So 100% weight loss weight gain diabetes PCOD thyroid certified nutritionist [music] lifestyle choices up taste and
(49:34) preferences Weekly customized diet plan exclusive access recipe videos, workout videos, yoga videos, meditation or services compliment dietician support, weekly calls, chat assistant So let's talk about food. What should
(50:24) and how much should one actually put inside their body if they want to gain weight, build muscles? And when we talk about food, I think let's start with protein. Is the standard recommendation of 1 g per kg of your body weight enough? >> Not at all. Body doesn't know what is 1 g, what is 1 kg? Nothing.
(50:43) Body just knows by lifestyle goal stimulation recovery. For somebody they digest protein really well, they will maybe need a little bit less protein. for somebody they don't digest protein well the system needs more recovery they might need more protein so you can't base one number based on body weight and age and all of that and say 1 g per pound or all of that I don't even know how much protein I eat but I did try to wait at some days it is less than 50 gram at some days it is almost just 100 g >> okay you're not rigid for your protein
(51:19) in >> no I see how my body feels if my body is recovering if I'm feeling fine mood is fine strength is fine gains are fine that means I'm doing fine. >> Okay. Is there any upper limit as well? >> Upper limit you'll know your stomach will go for a toss. You'll be sitting in the bathroom for quite some time >> and if that is happening means you're have >> that means your digestion is bad that means it's too much protein that you're having >> that you can take.
(51:40) >> Yeah. That your system can basically use. So cut down. >> One very important question. So protein consumption becomes a little difficult for those who are vegetarian. But when it comes to bulking it's even more important then how do they cover this gap? I am vegetarian almost 2 years now. This paneer tofu and whey protein.
(51:59) >> If you were to build a day or plan a day around all the vegetarian sources of protein, how will you build a day? >> Morning whey protein and some oats or yogurt, some fruits or nuts and seeds. >> Mhm. >> Afternoon would be paneer and basic dal chaval subji. >> Evening would be another protein shake just by itself.
(52:22) And night would be tofu with dal chaw. As simple as that. >> Do you like the taste of tofu? >> Yeah. Absolutely. Like and dislike doesn't matter once you know. Of course you cook it well. Baky you're getting your little bit from your dals and uh you know grains and all of that. So >> I don't consider them really as protein but >> yes >> from a main protein source these are there.
(52:44) But see just because it works for me doesn't mean it'll work for everybody else. So you need to figure out what works for you >> and do it. That's the most important. That's why I've never put what I eat in a day >> because what I eat in a day might not Yeah. might not work for people >> because the way I live, the way I train, everything is different.
(53:01) >> So once you figure out what works for you, then >> things will be fine. >> Do you think for muscle building carbs are an enemy? They are. >> No, no, not an enemy. very much necessary because energy you know based on how the results are coming how the strength is going recovery is going >> once I know this is this is consistent chaval is what I eat for lunch is what I eat for dinner it's consistent then I know where to make the changes >> okay >> so if the portion size is working for me >> then it's working for me
(53:33) >> okay so weight gain may obviously a person is supposed to be eating more than he's expending more amount of calories, more amount of food. But let's say appetite, he is not able to eat that much. >> Firstly, throw the calorie counter out of the window. Second thing is just eat your start with your three meals, >> breakfast, lunch, dinner.
(53:54) Add another small meal between your lunch and dinner. See how you go >> and literally it's it's all about observation. It is all about awareness, all about observation. Once you understand what is working for you automatically things and yes clinical way there are people who probably don't have an appetite then you get some supplements herbal stuff which will help you with your appetite as well which you can do so eat more simple food something which is able for your body >> smaller and frequent meals can help and plus as you said supplements
(54:23) >> correct >> would you ever suggest somebody to force feed during a bulk >> never because that food is not going to get digested and it's just going to harm you >> there's no point in force feeding eat what is comfortable for you. Let the body get used to it. Let it adapt. Everything needs adaptation.
(54:39) Training needs adaptation. Lifestyle needs adaptation. Food also needs adaptation. So if you increase things slowly, automatically body will adapt and over time you will end up eating a little bit more. >> Okay. And what's the role of supplements for bulking specifically? Whey protein, creatin, BCAA or mass gainers opinion.
(54:59) >> Mass gainers are the worst. First correct your lifestyle then go for supplements. And if I had to choose three or four supplements for anybody who wants to gain muscle, whey protein is one, creatine is the second one. Third one is something which is called beta alanine and fourth one would be arginine of course besides omega and everything.
(55:21) So the once you consume these four the protein will help you recover, creatine will give you more energy. Beta alanine will basically help you uh with uh lowering the lactic acid threshold and arginine will help you improve blood flow. So as a whole these will improve your performance and you will be able to train better grow better >> internet information but then you get it in tits and bits but exactly day one approach road mapre do you think that people can actually use chat GPT to build muscles >> so chat GPT can probably help you gain muscle
(56:06) but it's not a responsible intelligence. It's artificial intelligence. >> True. Yeah. >> So it can and it says by I can make mistake. >> If you correct me great. If you don't correct me maybe that's the right answer. >> Exactly. Or just direction. There are so many other things to be explored. >> Exactly.
(56:35) So you need to even know the right questions to ask. Exactly. Very true. >> So you have to be very precise in what you're asking. So even with the AI, AI is not bad. >> If you learn how to use it and you know how to use it. So maybe even in this episode we teach people to ask the right questions >> which makes them a little bit more independent as well.
(56:54) >> Yes, >> they can use AI but then ask the right question. A lot of the times we end up correcting Chad GPD but we end up correcting it because we know the subject. If you don't know the subject, even if you're asking the right question. >> Yes. >> And if you don't know the subject, the answer you get is not always going to be correct.
(57:16) It can give you wrong answers to please be careful. >> Right. Or many of times even ch also accepts its mistakes. So many of times it says, "Oh yes, I did not notice that when you try to correct it." >> Exact. [laughter] But then you should you should know the subject. Now we don't expect that every single client and student of ours you know they have to work they have family they have this they have that abuse fitness they might not know the right answer so they need to ask that also and that is a very important correction for everyone
(57:50) who's viewing this and says all right great shamd okay great [laughter] but then you need to know like I will never go on chhat GPD to ask about finance business uh astrology or any of this because I don't know it. >> Yes, >> I don't know the subject believe or I'm pretty sure there are so many people who probably put their horoscopes and this and that on ch and try to get answers.
(58:17) Yeah, >> you need to go to somebody who actually studies this as a profession. >> Then it's probably possible. But by yourself, it's a very dangerous tool. If you don't know the answer that's coming to you, if it's right or wrong, it's not purposely trying to misguide you. It's AI. >> So, there's a very popular saying that muscles are built outside the gym.
(58:40) And we know that recovery is very crucial. It's non-negotiable. I want to know what happens during this recovery phase. What actually happens to our muscles when we sleep? >> Eating to raw material has to be enough adaptation. Adaptation and they feel But that's not the case. So how is the body going to adapt otherwise? Simple example tire
(59:25) >> you take it to the side you stop it you change the tire then you get back on. >> Yeah. >> For the body also if something is muscles are breaking only know muscles are tearing apart when you're training. >> Exactly. >> It's a whole catabolic process. There's breakdown happening. There is no growth happening during training.
(59:42) micro tears and then the muscle builds up stronger. >> Exactly. So for it to repair what does it need? Rest. So rest is a state of being >> and recovery or repair is the proc is the outcome. You can train all you want and in your first two three sessions you will look amazing because blood flow is going so you look pumped.
(1:00:03) But from that session onwards, you compromise on food, you compromise on your sleep, you compromise on rest, >> on stress management, your lifestyle, and within a week, you'll see that you won't look the same in the gym even after 10 sets of the same exercise. >> It won't happen. >> Yeah. Yeah. >> So, >> people think rest. >> Yes.
(1:00:27) They compromise on their rest and then go to gym. Sleep is not rest for 99% of the people. Yes, you're resting when you're sleeping, but in the sleep also their mind is awake. There's so much happening that they're not sleeping well. Recovery is supposed to happen, repair, and a little bit does happen, but not to the extent that you want.
(1:00:49) M >> and out of those 7 hours of sleep the other hours in your day the 17 hours you are working out you are working you are doing something you're always doing something where is rest >> yes I've been tracking my sleep u from past some time and I see even on days when I'm slept well like 7 8 hours my recovery is not necessarily the same sometimes it's as high as 80% 90% and some on Some days it's also 30 since I'm a new mom. Correct.
(1:01:23) I've also seen 33% recovery only. >> Correct. Because recovery is not only happening because of sleep. Recovery is also happening because of what signals your body is getting in those 17 hours while you are awake. Are you feeling safe or are you feeling threatened? And why this is important for bodybuilding and for muscle growing.
(1:01:44) Body only goal is to survive. Body doesn't care about muscle. If it is in a threat mode, threat means there is danger. >> Danger means I have to survive. >> Yeah. >> Forget muscle, forget digestion, forget reproduction. Reproduction as in your hormones, testosterone and all of the growth hormone. All of that. Forget about all of that.
(1:02:04) I don't care about any of that. >> Only cortisol. >> Only cortisol is increasing. >> So the body is in a continuous threat mode and it will say forget you. So person can be training, can be eating protein, getting their amino acids but there will be no growth. >> The entire energy of our body is shifted to >> threat and that is not only happening because of one thing that is happening through the entire environment what signals it's sending >> breath sunlight circadian rhythm grounding food training relationships intention all of this.
(1:02:36) >> Yeah. But then when you feel safe, when every single environmental signal >> is positive, you're getting good sunlight, >> you're doing your pranayams, you're sleeping on time, you're waking up on time, you're doing your grounding, you're doing your breath work, >> you spend quality time with your family relationship.
(1:02:57) You put intention into the food you eat, the water you drink. Automatically, the body feels, "Wow, I feel energized. There's so much energy. There's abundance. >> Yeah. Yeah. Now I'm ready for a change. >> So now I can now my basic things of survival are taken care of. >> Exactly. >> I still have 100 rupees worth of energy.
(1:03:20) Now >> let me spend that energy towards building muscle, improving digestion, >> improving my hormonal balance. When you're going through a financial crunch, do you ever think about going for a holiday or buying people gifts or investing? No. But when you suddenly get inheritance, you win a lottery, you get a promotion.
(1:03:43) What is the first thing you do? You buy gifts for people you love. >> Yeah. >> You take them out, you celebrate, you spend that extra money which you didn't have. Now you have extra because electricity bill is paid, water bill is paid, rent is paid, school fees is paid, everything is done. Now you have extra M >> energy is the same thing for the body.
(1:04:02) How will the body grow and build build? Building takes a lot of energy. Imagine the mitochondria, the cells, the genes. They have to produce testosterone. They have to produce different genes. There's so much happening in growth. >> True. >> That if it doesn't have the energy, how will growth happen? People are working out for 10 years. I'm training.
(1:04:24) I'm training. I'm eating. I'm eating. But sir, I look the same. Yes. How is your lifestyle? It's quite There's alcohol. There's late nights. There's partying. People ask simple question. Alcohol bad? Yes, it's bad. Sorry, there's no two answers about it. It's as simple as that. Late nights bad? Yes, it's bad. There's no two answers about it, sir.
(1:04:44) Anyways, we're not going to go into the philosophical part, but point being that >> fundamentals, >> fundamentals, get your fundamentals right. So if you actually care and want muscle growth, you have to fix your lifestyle because no amount of protein, no amount of progressive overload is going to give you growth unless you don't have or feeling safe because testosterone is nothing but I mean it's way more.
(1:05:15) We're not going into the science and the PhD of it, but testosterone is basically a signal that tells your body the environment is suitable for growth. Your mitochondrias in the hypothalamus, they sense the environment safety. The hypothalamus tells the pituitary to release a certain hormone. The pituitary tells the releases a certain hormone, goes to the testes, goes to the ovaries, produces a certain hormone.
(1:05:42) Testosterone gets produced over there. Testosterone then roams around in the bloodstream depending on cortisol, depending on insulin. It either becomes better or gets suppressed. Goes into the cell. Tells the cell, "Hey buddy, I'm here. Oh, you're here. That means good. It must be we're in a good environment. Okay, let's let's grow.
(1:06:03) " All right, we've got training stimulus. We've got the protein. We've got the sleep. And now we've got testosterone as well. Nothing can stop me from growing. >> Yeah. But when you are feeling threat, this entire cycle is suppressed. It doesn't stop. It's suppressed. Cortisol is high. You start building visceral fat.
(1:06:25) Visceral fat automatically uh turns your testosterone into estrogen. So even the free floating testosterone that you have >> is getting turned into estrogen. You don't have that much testosterone now to build. So when it goes into the cells it say the cells are like like the environment is not that great. So use me for basic bone density, basic red blood cells, basic immunity because that's what testosterone is also needed for.
(1:06:51) >> It's not only muscle growth or protein synthesis. You need it for bone health. You need it for red blood cells. You need it for immunity and a lot more. So is use me for what you need to survive. Muscle is not the importance or the priority right now. And the testosterone gets used but not for muscle growth for what you basically need to survive.
(1:07:19) >> Before we wrap up this conversation in a nutshell, can you tell us if somebody wants to start their weight gain or muscle building journey? They're skinny right now and they've never entered the gym. have always felt very conscious about their body or how they look and tomorrow is their day one. How should they plan their journey? >> First to understand your body.
(1:07:46) Second, go to the gym. Don't try to do too much. Let your body get used to the gym. Do some very basic exercises. Don't miss your warm-up. Don't worry about chest, shoulder, tricep. Just understand the movements. Like we said, take an empty bar. Get a coach to help you with the movements. Don't try to do things by yourself.
(1:08:05) Once you understand that and you get the feeling of the gym because this is somewhere where you're going for the first time, then eventually the plan can get better and can increase. But be patient, be consistent and definitely be ready to put in the work because without that nothing's going to happen. >> So that's the mantra >> 100%.
(1:08:27) Be ready to put in the work but rest is also work. So be ready to rest as well. >> Yes. and with the laser focus as we discussed. >> Absolutely >> perfect. Great. Thank you so much. >> Thank you. Thank you so much. >> I truly hope that you enjoyed this conversation physical health. If you want customized personalized meal planning according to your goals, then I welcome you to enroll with our program.
(1:08:51) I am Wow. Just details description available. I'll now see you in the next