How to Become Moderately Strong

If you've read my story about losing weight and getting healthy you know that I enjoy working out. A big part of my workout routine is weight lifting. Initially I used strength training as a tool in losing weight, however I did go through phases where I used it to GAIN strength and muscle.

Ok Ok, I know. I'm not exactly Arunold Swartzenegger, but I would say that I'm stronger than the average bear.

I've been lifting for about seven years, and over that time have learned quite a bit about strength training, both through literature and through working out and speaking with a lot of experts. In college, I used to workout at a gym whose members were exclusively Power lifters and Bodybuilders...and me.

Previously, I considered myself pretty knowledgeable, but learned even more about muscle building while working out here. I used to feel pretty strong working out at Cal Poly, but these guys were freaking animals!

I pretty much went through two phases in my life where I put on a lot of muscle. The first was when I first started lifting. Despite not knowing anything about weight lifting and having pretty bad form, I gained muscle. This initial gain happens to anyone who has previously never done any sort of consistent weight training before.

The second was when I started working out at this little whole-in-the-wall gym, Estrada's, during my fourth year of college. I learned some new techniques, changed my diet, and bodda-bing! Regular Arun became Super Arun! So lets learn about how to get strong, shall we?

Diet
Probably the most important aspect in making gains, and continuing the make gains is your diet. To put it simply, to make big gains YOU HAVE TO EAT! As I mentioned before, no matter what you do or how you eat, initially you will gain strength as a result of your body being shocked from this new stimulus. However to maintain those gains and continue getting stronger, you have to eat, eat, eat!

This doesn't mean eat whatever the hell you want just to get calories. I knew a couple of guys who were so gung-ho about gaining muscle, they started working out, and eating everything under the sun! I'm talking cake with dinner, two scoops of ice-cream in their protein shakes, icing on their pot-brownies, everything! Well they did make big muscle gains, but they also started getting chubby. You can also imagine the high levels of sugar, cholesterol, triglycerides, and fats that must have been flowing in their blood!

Personally, I'm not super muscle bound is because I eat moderate amounts of food and like the way I feel better than I do when I'm heavier. Nimble and fleet-footed (and sexy) Arun is better at things like Tennis, Golf and Basketball than Big Strong (and sexy) Arun.

The key is eating lean complex carbohydrates and lean protein. Spread your meals out throughout the day so your body never starves (otherwise it may start tapping into your hard earned muscle for fuel). About 1 gram of protein per pound you weigh is sufficient. People get carried away with protein intake! Anymore than that will just be turned into fat or burned off! Your muscles need both protein and carbs to get stronger. Remember, you are what you eat! Aim for gaining a pound every 1-2 weeks.

Also, eating a small snack with both protein and carbs before working out will help fuel your muscles. It is also essential to get a meal (even if its just a protein shake) within forty minutes of finishing your workout! This time frame is known as your "anabolic period." Basically, your glycogen and glucose levels are depleted. If you don't replenish soon, your body secretes cortisol which breaks down muscle to produce glucose. Suffice to say, this is BAD!

The Workout
I'm not going to get into different routines and exercises (because that in itself would be an entire book), but there is some basic knowledge that you should know.

Never train the same muscle group more than twice a week (I do each once per week). Over training is a common problem that will only hinder your progress. Guess when your muscle grows the most? Believe it or not, it's when you're sleeping. This is when testosterone levels are the highest, and thus the time when the most muscle repair is going on! And speaking of over training, each workout should be no more than one hour.

In terms of order of exercises, large, compound movements should be done first, with smaller isolation exercises at the end. Think of it as building a house. You wouldn't install the kitchen appliances before building the house frame would you? You need to build the house before painting it. Similarly, compound exercises that use larger muscles and more muscles (ie Squats, Deadlifts, Bench Press) should be done first before isolation exercises which tend target smaller muscles.

The most effective repetition range for building strength is anywhere from 4-10 reps. You should change up your rep range each week to keep your body off balance. The minute your body gets used to the stimuli, you will stop getting stronger which is why you need to consistantly change it up! Between six to nine sets per muscle group is sufficient per week.

Lastly, use proper form! I can't tell you how many Toolbags I see in the gym throwing obscene amounts of weight around that they have no business touching! Always use a slow, controlled pace and make sure that the target muscle is being worked! Using bad form is begging for an injury. (Wow, thinking about this has gotten me fired up! I think there may be a gym etiquette rant coming soon!!!)

Supplementation
A lot of people harp on what supplement is best and which to use. If you open any of a number of "muscle magazines" you'll be bombarded by supplement advertisements. Personally, I'm not a big fan of supplements. The only thing I use is Whey Protein Powder for a shake immediately after working out. Whey protein is quickly absorbed into the blood which is why its great for a post workout snack.

I've tried creatine before and thought it only moderately helpful and not worth the money. Also, I don't particularly like supplementing with products the body naturally produces, because the body will then, thinking the product is in excess, decrease its own production of the product (like creatine). Save your money!

Well that's the very basics of putting on muscle. There's a lot more out there to learn, but I couldn't possibly cover it all in only one post! If there's a lot of interest, maybe I'll write a follow up with more specifics.

If you need some inspiration, let me know and I'll send you a picture of myself flexing for you :)

From Chubby to Studdly Part 3

If you haven't read parts 1 or 2 of this artcle, please check them out before reading on.

Here's Part 1

Here's Part 2

Ok so here we are, the moment you've all been waiting for...my solution to physical fitness! So without further ado...

In order to get fit in the healthiest, fastest way possible, you need to focus on three elements: Diet, Cardiovascular training, and Weight Training. Yes I know, this is no revelation so far but bear with me! So lets break it down.

Diet

This may possibly be the most important of the three! So what's the first step. Well, eat MORE!

I know what you're thinking. "Don't toy with me Arun! Is this some kind of sick joke where I follow you're advise, then a few months from now after I've gained 30lbs, you say 'just kidding?!"

I wouldn't do that to you. I don't know about you, but I like to eat, and eat a lot! Nobody likes to be hungry, so the key is eating throughout the day to make sure that you don't get to hungry. Now I'm not saying eat whatever you want, but if you pick your foods right, you'll be full and healthy.

Which do you think would satisfy your hunger more, a snickers bar, or an apple, pear, AND orange. They pack the same amount of calories but the latter choice would STUFF me! Not only that, but the fiber in fruit would curb my appetite for much longer afterwards as well.

When I'm grocery shopping, I always look for things that give me the biggest "bang for my buck." Basically what I'm saying is that I look for the most filling, best tasting foods that don't cost a lot of fat and calories. I choose the giant plate of chicken-breast with wild rice and veggies over the single slice of combo pizza. Same amount of calories, only one is way more filling AND healty.

I love making soup for a few reasons. I make it healthy by LOADING it with veggies and chicken breast. You can eat a TON because a huge portion of it is water. And, it's low fat, low calorie, low carb, highly nutritious, and super filling! How's that for a winning combo?

Also, I make it a point to make a little too much vegetable when I eat. Then, I force myself to eat it ALL before I get to whatever my main course is. Now I'm full, and I generally take longer to eat whatever is in front of me. Frequently I save the rest for a "second sitting" of dinner later on. Since it's usually some kind of meat, it's not as bad to consume it before going to bed (as opposed to high carbohydrate foods).

So if you eat like this most of the time, you'll be golden. Always look for getting the biggest bang for your buck with food. The old cliche "you are what you eat" is so true! I used to eat chocolate, fried chicken, pizza, and everything else unhealthy for you all the time! What was I? I was a blob.

I know, I know. We can't eat like this all the time! In fact, I would encourage you NOT to eat like this all the time!

It would be ridiculous for me to recommend making this type of eating a lifestyle change. "No pizza or fried chicken for the rest of your life!" That's no fun, and nobody would follow my advice. I eat like this most of the time but I do cheat on average, one day a week.

Now I don't have a set day of the week where I say "Ok today I'm going to eat whatever I want!" But if I'm doing something like going out, or if I'm really really craving something fatty, I'll cave. Its good because mentally you give yourself a break from this "healthy" mentality which can be hard to maintain. Also metabolically, its good for your body to get lots of calories every now and then.

So let me summarize my diet tips:

1. Eat more food more throughout the day: This revs up your metabolism and keeps you feeling full. The key here is making good choices and getting the best "bang for your buck."

2. Avoid drinking your calories. I know a lot of people who constantly drink soda. Soda is TERRIBLE for you! If I'm going to drink soda, I drink diet. When I drink coffee, I use splenda. I love eating and I'm not going to waste calories on drinks! Switching to diet might be painful at first but you'll get used to it!

There's that old joke about the guy eating a snickers bar and drinking a diet coke...well I'm that guy! When I go to the movies, I load up on candy and bring a diet coke. Any calorie savings are good savings.

Also, watch out for juice. Even though it's "all natural" or whatever, when you juice a fruit, you lose the MOST IMPORTANT fibers and vitamins. What your left with is a drink that's high in sugar. I never buy juice (except for Carrot juice on occassion), but eat TONS of fruit.

3. Allow yourself a cheat day. Its a good mental break from the "healthyness", and it will make following a 90% healthy diet easier.

4. Take some time to research a food before accepting that it's healthy. Read food labels. Know the serving size! I see people get a "healthy salad" all the time, and then coat it with ranch dressing and have a tall glass of OJ on the side. No bueno.

Most people think they know which foods are healthy, but in reality, are TOTALLY deceived. Take responsibility for what you are putting inside of you! Even if I'm going to eat something that is totally unhealthy, I make it a point to know EXACTLY how unhealthy it is for me. Then, I know exactly how hard I have to bust my ass to work it off.

5. Try incorporating some "substitutes." I love dessert, so in my freezer I have "Healthy Choice Fudge Bars." Would I prefer a Double Size Super Fudge Sunday? Damn right I would! But, really all I need is a little sweet fix to be satisfied. The healthy choice fudge bar accomplishes this with FAR less damage.

Cardio

The key here is finding a physical activity you like to do and doing it a lot! Most people don't like running or getting on the stairclimber. I don't either.

When I slimmed down, my primary physical activities were basketball and tennis because I love both sports. Hell, even golf (provided you don't use a cart) is great exercise! Find something you love to do and do it a lot!

Now I did mention I run and do cardio of other sorts as well, but that's not essential. Why do I do it? Because I'm ultra competitive. Being in better shape gives me an edge in basketball, tennis, racketball, golf, and running. I really don't enjoy being on that damn stairmaster, but the whole time I'm busting my ass, I'm thinking "Noone else will mentally put up with this punishment!" so that makes me both physically and mentally stronger.

Also, I really envision the fat melting off and my heart becoming more efficient with every pump. The feeling of accomplishment, energy, and clarity that accompanies the finishing of a great workout is unmatched!

Try to incorporate your fun cardio vascular activity 4-5 times a week and you'll be golden! Also, the higher you get your heart rate up, the more calories you'll burn HOURS after working out. For example, if you have to choose between 20 minutes of interval sprinting or an hour long distance run, you're better off sprintng for less time because you'll burn far more calories after working out.

20 minutes of intense cardio 4-5 times a week is a minimal time commitment, especially if you're doing something you like!

Weight Training
This is the most often overlooked area in fitness, especially among women! "I don't wanna bulk up! I just want to be lean and toned!"

Well I've got good news for you ladies. Unless you're taking some crazy supplements, you will never "bulk up." Hormonally its impossible! Sure you'll add some muscle, but that muscle will make you look toned!

The reason weight training is so important is that, pound for pound, muscle burns more calories than fat. If you have more muscle, you'll be burning more calories throughout the day, even if you're just sitting around. Having more muscle revs up your metabolism beyond belief! You know those bastardly people who eat whatever they want and don't gain a pound? Well you'll be very much like them! You're cheat meals will get burndt up by the muscular furnas burning inside of you! (ok I know I'm getting carried away but you get the point).

Some Tips:

1. Try to use freeweights as much as possible. They activate more muscles that machines, but are more difficult to use, and more dangerous. If you do use freeweights, make sure someone shows you proper form so you don't hurt yourself.

2. USE PROPER FORM!!! I can't tell you how many people I see around the gym throwing around massive amounts of weight while using terrible form. These people will likely gain less muscle and get hurt.

3. Give at least two days of rest between working the same muscle group. Your muscles grow when you're resting! I recommend lifting between 3-5 times a week.

4. Have fun! I challenge myself to do better than my last workout everytime! Also, if you can get a good training partner, you can motivate each other, and the workout becomes more fun.

So that's about it kids! I couldn't cover every little detail, but I hope what I have covered can help you become healthy. These tips can work for everyone, and these healthy habits are now ingrained in my lifestyle.

Honestly, I feel a great deal of guilt if I miss a workout. Why? Part of it is a fear of going back to chubby and part of it is missing the great postworkout feeling of accomplishment. Being healthy is part of who I am, just as much as being clever, witty and devilishly handsome are..... :)

If you are committed, then I can GAURANTEE that you will go from Chubby to Studdly and your ENTIRE LIFE will change for the better!

From Chubby to Studdly Part Deux

If you haven't read part 1 of this article click here before reading further.

So throughout my adolescence I was always pretty chubby. I was semi-athletic and half heartedly (ok....maybe only one-eighth heartedly) watched my diet. But, I had no will-power whatsoever.

Ice-cream Bar? "Hand it over."
Pizza? "How many slices?"
Lemonade? "Needs more sugar."

You get the point. Towards the later end of my highschool career I realized that not only am I large, but I am also weak. I was 270 lbs with the strength of someone 100lbs less than me. So I resolved to start some light strength training. The only problem was, I didn't know what the hell I was doing.

I remember when I first started, I would flex my bicep, yet my arm would look exactly the same. What little muscle there was, was covered by a nice soft layer of adipose.

I've got some work to do.

Free weights scared me so I started with machines which are less difficult to screw up (even though I still managed to use terrible form). As I became stronger, slowly I became more interested in weight training. As my interest grew, I started emersing myself in strength training and body building literature.

In fact at one point, I actually sent pro bodybuilders (and VERY famous among their sport) Flex Wheeler and Ronnie Coleman sappy emails telling them how inspirational they were and asking a couple of training questions. This was before bodybuilding is as popular as it is today. I was so happy when I got personal replies for BOTH of them! I still have those emails to this day.

Anyways, by the time I was headed to college I had dropped a few pounds just from weight training and starting to play more basketball and tennis. I was still large, but at least there was some decent muscle hiding underneath. This is where everything changed, and ordinary Arun became Super Arun!

When I got to college I was so dead set at avoiding the "freshman 15." I had a little motivation since I had already lost a few pounds and I knew what happens to most people when they spend a year eating calorie loaded yet mariginally tasting campus dining. I tried to eat as somewhat healthy as possible. There also happened to be a basketball court right behind my dorm, so every night me and my buddies would play.

Meanwhile I continued lifting weights but I was completely oblivious to any change going on in my body. I never weighed myself and really didn't notice much in the mirror. Christmas time rolled around and I went back home. This is when reality hit me.

I vividly remember stepping on the scale, totally scared that I had gained a couple of pounds. If I had actually managed to lose a couple of pounds, I would've been ecstatic! 225 lbs.

"What!??" Is this thing working right?" Apparently it was, because people noticed. Now I was really fired up! I came back to school totally determined to become fit. I was so determind that I became a workout machine and trained everyday single day (which by the way was overtraining).

In addition to basketball and weights, I began running everyday. At first I couldn't run one mile without stopping. I'd run 3 laps on the track then walk 1, and continue for 3 miles. By the end of the year I was running 7 continuous miles seven days a week!

School was out, and I headed home feeling good, looking good (damn good if I must say :), and having a whole new mentality. So how did my mentality change?

Well I now know the importance of health, and having been on both sides, I know how much better it feels to be physically fit. Being physically healthy also benefits your mental and emotional states as well.

OK OK. I know I promised that I would outline a simple way to get healthy. What I'm going to share are not only the details of things you need to focus on, but also easy ways to integrate them into your lives forever! As you can see from my story, I did a lot of exercise, and watched what I ate, but what I do now, is much less extreme, and I can still lose weight when I want.

Unfortunately this post is long enough, so everything you'll ever want to know about how to get healthy will be in part 3 coming VERY soon!

ON TO PART 3!

From Chubby to Studdly Part 1

One of my main interests is understanding how the body works. How do our daily activities and intake affect our health, wellness, and appearance? As we all know, obesity is a prevalent and growing problem in America.

Do a search on the internet and you will find myriad of websites advertising their magic weight loss strategy.

"Lose 10 pounds in two days!"
"Sculpt your abs in just 6 weeks!"

Sorry to break it to you, but the likelyhood of these working as advertised, is about as good as the possibility of Georgie W. ever learning to pronounce the word "nuclear" properly (don't get me started!).

So why don't these miracle strategies work? Firstly, they are all temporary solutions. You can take a pill for two months that curbs your appetite, but what's going to happen when you get off the pill? You go back to eating and gain the weight back!

Similarly, I've seen the commercial on TV for a drink that claims to shed 10 pounds of bodyweight in two days. Are they telling the truth? Actually the answer is yes. The problem is, the weight you're losing is not fat. Its muscle and water!!! Instead of being just large and roley-poley you've now become large, weak, DEHYDRATED....and roley poley! And doesn't two days on a liquid diet sound like fun? Genius.

And lets be honest. How many of us would really be able to live our whole lives having a 12 oz "shake for breakfast, shake for lunch, and a sensible dinner" for the rest of our lives? I don't know about you, but I like actually eating the majority of my meals and having a sweet something afterwards. (On a related note, I once new someone who bought the SlimFast shakes and drank them as a beverage WITH each meal! Suffice to say, this person wasn't exactly the next Maxim cover model).

The truth is, to really become healthy and fit, one has to make a LIFESTYLE CHANGE! Honestly I can't emphasize enough how important it is to really commit to a LIFESTYLE CHANGE. What I mean is, you can't just exercise and eat well until you become moderately healthy, then go back to your old ways.

I used to fantasize that one day, when I manage to drop all this weight, I'll just be able to eat whatever I want! "Since I'm no longer fat, I'll have ice-cream, chocolate! YES!"

Uh...no. THIS is why most people who lose weight, end up putting it all back on. The make a TEMPORARY change instead of a LIFESTYLE change.

The key is making a change that you can follow for the rest of your life! Sounds hard eh? Well I've got a suprise for you. Its really not! Now I'm not going to to sugar coat it (especially since sugar is not going to help you get healthy!) and tell you it's easy...but making a lifestyle change is not as hard as it sounds. If you are committed, it can be simple.

The problem I have with popular diets like Atkins, Sugar busters, or whatever else there is out there, is that most of these place severe diet restrictions which can be hard to follow, and may be unhealthy.

Atkins for example places a total restriction on carbohydrate intake. Most people who follow the Atkins diet do lose weight, however the protein-carbohydrate imbalance is hard on the kidneys in the long run. Also, your muscles NEED carbohydrates to grow and maintain. Ultimately your going to lose weight, but you will lose BOTH fat and muscle and won't be as toned as you want.

Also, I love things like cereal, oatmeal, fruit, and sandwiches, all of which are restricted on Atkins. It may work in the short term, but its hard to make this diet a lifetime commitment.

In fact, I drink on the weekends, snack throughout the day, and eat dessert after dinner. Now I'm not exactly a Men's Health cover model, but I am fit. To be like that would mean I'd have to get extra serious about this stuff which I'm not ready to do. Luckily, my devilish good looks make up for any abdominal definition I lack :)

I know what you're thinking. "Arun, get serious! You can't drink and eat desserts and spend all this time blogging and be fit! I'm gonna read this whole post and you're gonna tell me you got your stomach stapled or something!"

As pleasent as that sounds, no stapling was involved.

So what's the secret? Well, its actually not much of a secret. Most of you know how to lose weight and/or get fitter. The trick is making it easy! Well there's definitely some hard work involved, but I'm thoroughly convinced that I will never go back to Chubby since my new, healthier habits are so ingrained in my lifestyle. Besides, chisled, handsome Arun (and modest) is much cooler than round Arun!

So here I am harping about all these stupid diets and gimmiks that don't work, and you're probably wondering when the hell I'm going to give the almighty solution. How did I get and stay in shape? And how can you do it too for that matter? Stay tuned for part 2 coming very soon...

Click here for Part 2!