Name: Sheetal Bhonsle
Age: 27
Height: 5’5”
Current weight: 55 Kgs

Favourite exercises to target the booty?

Squats.

Favourite exercise to target the quads?

Leg Press.

Favourite exercise to target the hamstrings?

Romanian Deadlift.

How often do you train your legs?

Twice in a week. 

Do you prefer weighted leg exercises or bodyweight exercises? Or both?

Both. Bodyweight squats are awesome!

What are your top tips when training your glutes?

Try This: 

1. One Leg Catch Release (2x right leg, then 2x left)
2. Squat to Lateral Lunge (2x right leg, then 2x left)
3. 10 Fast Squats, 1 Rollback (with medicine ball)
4. 10 Alternating Forward Lunges, 1 Rollback (with medicine ball)
5. 5 Wide Jumps, 1 Rollback (with medicine ball)

What does a typical leg workout look like for you?

Heavy weight Squats, Lunges, Leg Curls, Leg extensions, Leg press, Deadlifts.

 

A post shared by Sheetal (@sheetalb_thefitlife) on Sep 2, 2017 at 6:09am PDT

 

A post shared by Sheetal (@sheetalb_thefitlife) on Oct 22, 2017 at 9:33am PDT

 

If you want to slim down and tone up, then stair climbing might just be your thing. Yes it’s pretty tough, but it it combines an awesome leg and butt workout with seriously torching fat like little else. You adjust the difficulty of the workout by speeding up or slowing down the staircase and then keeping pace with it. If you want to tone your legs and butt while burning lots of calories and improving your fitness, step machines offer a great way to do it all in one simple (but not easy!) workout 1. Keep your feet flat 2. Your knees should stay over your mid foot and never travel beyond the end of your feet. 3. Keep your body upright and don’t slouch. 4. Keep your pace roughly steady. Set the resistance and speed of your workout to allow you to maintain around 60 to 80 steps per minute. If go big or go home is your motto, this is your thing. #gymlover #workout #instagym #instadaily #instagood #instaquotes #instafit #fitnessfreak #fitnessmodel #fitnessmotivation #life #girlswholift #fitgirls #squats #triceps #insane #workout #bodybuilding #transformation #fitnessgoals #lifequotes #gymlife #bodybuildingmotivation #body #fitfam #fitsporate #sundaymotivation

A post shared by Sheetal (@sheetalb_thefitlife) on Sep 24, 2017 at 4:22am PDT

 

A post shared by Sheetal (@sheetalb_thefitlife) on Sep 10, 2017 at 6:29am PDT

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Name: Sheetal Bhonsle
Age: 27
Height: 5’5”
Current weight: 55 Kgs
Current city: London, United Kingdom
Occupation: Software Engineer

What made you get started with training and living a healthier lifestyle? HAS IT ALWAYS BEEN A PART OF YOUR LIFE?

I started my workout right after my graduation. I used to do pilates and yoga during the initial days of my gym and then I eventually moved towards the weight training and the cardio workouts programs.

Things changed right after that. I started feeling more confident and fit. I started feeling that “going to the gym” and “working out” were things that were going to make my life better. 

Fitness is not just about gym time. It is all the time.

What has been the best part of this lifestyle so far?

When I started my Instagram Channel and posted my workout videos and pictures, I got overwhelming responses. I was so pleased with the love and support from my family, friends and even the people I do not even know.

This life has changed a lot after that one right decision. I started doing brand promotions, modelling, photo shoots and recently I have started my YouTube channel where I share my workout programs and share my recipes and it is getting a very good response so far.  

Have you had any significant setbacks? How did you deal with them and overcome them? Or How do you deal with a lack of motivation on days when you feel out of it?

I am the kind of person who enjoys every single moment. The good, the bad, the beautiful, the ugly, the inspiring, the not-so-glamorous moments, and thank God through it all.

The  good and bad days in life and you, do not always need to be planned. Sometimes you just need to breathe, trust, let go, and see what happens. What I feel is that you need to be consistent and ‘boring’ if you want to see results.

Every day Counts.

Who has been your biggest influence/support in your life and how did they affect you?

My biggest support is my mother.  Whenever I am discouraged, my mom knows the right words to say to pick me right back up. My mom is always there to remind me that God has a bigger plan for me.

I know I can always count on my mom to give me the best advice about any given topic. Whether or not I agree with her at the time, I know that my mom is always looking out for my best interest. Not only does she support my decisions, she also always makes me feel like I’ve made the right choices.

Knowing that I can always count on my mom to support me makes me feel like she will stand by me no matter what decision I make.

What are your future plans?

I am working with some known brands for promotions and if everything goes with the plan, I may get the right opportunity. It is the forming phase for my life where many things are happening around me.  Fingers crossed and hope for the best to come. 

Take us through an average day of yours:

My day usually begins at 7 o’clock with the blaring sound of the alarm clock. I try not to miss gym, even a single day but as we know, you have to give rest to your muscles to grow.

So sometime I just relax on my bed with a coffee, watch Bollywood channels, surf the internet. Eat healthy and take a sleep in the afternoon again.  Just relax. Evening I go out for a walk for until 2 miles and that is it.

Give us a brief description of your philosophy on your diet:

1. Morning Breakfast: Oats in Almond Milk + Black Coffee
2. Pre workout: 2 egg whites + BCAA
3. Post workout: Protein shake + any fruit
4. Lunch: 100 gms Chicken Breast with a bowl of salad / Protein Pancakes
5. Evening Snacks: Green Tea,  Rice Cakes with Peanut butter & banana,  dry fruits
6. Dinner: Tuna/ Salmon/ Chicken breast with Boiled broccoli/ Brussels
7. Before Bed: Green Tea / Turmeric Almond Milk
8. Drink a lot of water.

“Habits lead to the achievement of other overarching goals.”

What are your top Nutrition tips for gaining muscle?

• Try to consume grams of protein equivalent to your weight for example if you are 50 Kg, try to consume 50 grams of protein in a day. Protein should have been consumed from different sources like, protein shakes, egg whites, Chicken, Turkey, Fish etc.
• Try to mix any of these along with green vegetables/ salads.
• Multivitamins are must have if you are doing weight training. It will help you to be more energetic if you have a very hectic routine. 

Do you count your calories? Do you think it is necessary?

I use a fitness band to maintain and manage my calorie intake and burned calories. I try to eat less calories then I burn in the gym. I also keep a track of my steps taken in a day and a calorie burned count.

For any fitness enthusiast the FIT BIT is a must have and I strongly recommended using it. These fitness devices are very helpful in you day-to-day routine life. These devices motivate you to reach your health and fitness goals by tracking your activity, exercise, sleep, weight and more.

Every moment matters and every bit makes a big impact. But I do have 2 cheat meals once a week of my choice

Have you seen any common mistakes that women may make when trying to lose fat?

• Eating hidden calories. Diet is the most important part.
• Not burning more calories than they are consuming.
• Not giving enough rest to the body.
• Not changing workout plans after every 3 months.
• Not mixing weight training and Cardio workout in the routine.
• Not doing HIIT workouts.
• Not drinking enough water.
• Drinking zero sugar drinks.

What process do you follow when its time to start getting ready for a competition/photoshoot/get leaner? 

I try to consume calories through juice and do not eat too much as eating can cause a little bulk in my tummy area.

I keep myself hydrated by drinking lot of water. I do not believe in sudden diets and sudden decrease in calorie count. They can slow your metabolism, make you feel deprived and sluggish, and the weight you lose is often muscle tissue and water weight. 

Give us a brief description of your philosophy on your training/training schedule and on average how long do you workout for?

• I usually workout 6 days in a week. Followed by Weight training, Cardio, HIIT, Yoga etc.
• I start my Monday with Rowing plus a Leg workout.
• Tuesday: Cardio + Chest.
• Wednesday: Cycling + Back.
• Thursday: Cardio + Biceps & Triceps.
• Friday: HIIT.
• Saturday: Just Cardio / Free weight workouts.
• Apart from this, my average step count for the day is 12000.
• I work out for 1.5 to 2 hrs everyday.

What are a few of your weight training tips for the ladies?

For free tips you can subscribe to my YouTube channel. My entire Home, Free weight workout & Weight training plans are freely available there.

What are your essentials that are always in your gym bag?

Gym Shoes, gloves, protein shake, cap, headphones, facewash etc.

Do you have any fit fashion tips for the ladies or any specific gym fashion trends that you love?

Be simple, be yourself. Be confident. More than fashionable, comfort should be there whatever you are wearing one should be super comfortable to wear that.

What are your 3 favourite exercises?

1. DEADLIFT

Deadlifts are a strength-training exercise that primarily targets your hamstrings, lower back, quadriceps and glutes. Building these muscles, helps improve your body’s strength and stability. The deadlift is a compound exercise that strengthens the muscles you use each day to bend and lift.

2. SQUATS

They help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.

3. PLANKS

The plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings, supports proper posture, and improves balance.

Which body part is your favourite to train and what are some of your tips to training it?

LEGS! Targeted training on at least two, non-consecutive days of the week can strengthen and tone your muscles.

In addition to working your arms, hips, abs, shoulders and chest, perform leg-strengthening exercises, such as squats, lunges, lying side lifts and heel or calf raises to add definition to your legs.

Perform eight to 12 repetitions of each exercise and complete two or three sets. Use enough weight so you cannot do another repetition after finishing a set.

Do you do a lot of cardio with your training? How do you schedule cardio and when? Or do you incorporate other forms of training?

I start my workout with Cardio. It could be Cycling, Running on a treadmill, and skipping, stair climbing, rowing, elliptical etc. I start with 15 minutes any one of those cardio exercises and then move on to the weight training.

Do you use supplements at all? Do you think they are essential?

Yes and No.

• Yes, if you are not able to consume enough protein through you diet.
• NO, if you know that you can have enough protein in your diet.

I do not consider a Multivitamin as a supplement. It is essential. 

Favorite male Fitness models or bodybuilders?

Lazar Angelov.

Favorite female fitness icon(s):

Anllela sagra.

Favorite Quote:

“Fit is not a destination. It is a way of life!”

What is the most common question you get asked?

How to get rid of lower belly fat.

My answer is take control of your diet and add some HIIT exercise as it burns calories and contributes to weight loss. To reduce fat from these areas you have to go on a caloric deficit of 500 – 1,000 calories at least.

Where can people get hold of you?

• Instagram:  sheetalb_thefitlife
• YouTube Channel: sheetalthefitlife 
• Email: sheetaldb100[at]gmail.com

 

A post shared by Sheetal (@sheetalb_thefitlife) on Sep 5, 2017 at 6:18am PDT

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“Sangram the bodybuilder is committed to dispelling bodybuilding myths. Spot reduction is the biggest myth and many people when they begin to train, do innumerable crunches without food to build six-pack abs. Similarly, many people think that muscles will become flabby in the old age, which is not true. Strength training is the true fountain of remaining young and two-times Mr. Olympia winner Frank Zane is a living testimony of it.”

 

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“Never hold your head down, never say you can’t, never limit yourself, and never stop believing.” ?@omkar_patil_1117 ________ #iamcomingforeverythingthatsmine #iamsangram #iamtheone #therecanonlybeone #bodypowernutrition #physcgyms #teamibbotw

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Quick stats

Name: Vinayak Patil AKA SuperVinay
Age: 23
Height: 5’8 ft
Current weight: 86 Kgs
Current city: Mumbai, India
Occupation: Marketing Manager –NEULIFE Nutrition India Private Limited

A video posted by V I N A Y A K P A T I L . (@supervinay) on Jun 11, 2016 at 11:39pm PDT

How did you get started leading a more fit and healthy lifestyle?

I think I was born to play sports. I excelled in sports since my school days. I use to lead my school in volleyball at Interschool and state level competitions. I was also the sports captain of my school, but somewhere in my college life I lost track and got away from sports and fitness. After 1st year of BMS, I had put on a lot of weight and reached a massive 105 kg!

It was shocking for a guy who had been into sports all his life, but then such is life especially college life.

I had a big tummy because of my unhealthy eating lifestyle at that time. During this time i also got rejected by a girl in college, which was, at that point of time, a stupidly big thing for me (haha). As they say its always the rejection of something that makes you want to achieve (in a lot of cases it’s a women).

I finally pulled up my socks and started the journey towards being the fitter me. I joined a gym and it all started from there. After a year of hard work, proper guidance and nutrition I lost weight and was in the fittest condition with a 6 pack to justify the fact that I was fit.

That was one of the most glorious moments in my life as it taught me the importance of being fit and also the most important thing happened to me. I realized that this was meant for me.

What attracts you to it and what keeps you coming back for more?

Once you start training, the first few months are painful, tiring and disinteresting, but you have to keep patience. Because when you actually start seeing the improvements and the results, that’s when it becomes attractive and addictive.

To prove myself and to be an identity in the fitness industry is what keeps me coming back with more and more.

How long have you been training in calisthenics and how did you get started in it?

Calisthenics is something I love practicing and performing. I started calisthenics workouts mainly from November 2015 after Bodypower India tour (where I performed pistol squats and one arm pushups on stage, and no one else could perform it). It is where I realized I have the capabilities of performing body weight exercises at a very good level. I then started practicing it seriously.

You seem to train in many different styles, powerlifting, calisthenics, bodybuilding, crossfit, do you stick to one style or constantly experiment?

Yes, I train many styles. It’s one life and you live only once. You should try everything. So i mainly train powerlifting & calisthenics. I have come up with a new word for it and which I follow: “powersthenics” which is a mixture of both; wherein both style’s, the strength is needed. Whichever exercises I train I make sure to give it my best shot. I believe in strength training, so I lift very heavy weights. I have also won silver in Maharastra state level 2016 powerlifting.

Crossfit is what I also love and I train the wod once a week, which is endurance and strength training, keeping my main focus on “powersthenics”. As there is nobody i see in india who does powerlifting and calisthenics together.

Tell us more about the fitness industry in india. do many people know about calisthenics there?

When you talk about the fitness industry in india, the name that comes to my mind first is, none other than the legend, Kaizzad Capadia (my mentor), who has guided thousands of fitness enthusiasts in india. People in india are very, very passionate about fitness. The only thing is the right knowledge on nutrition and exercise needs to spread more.
And very few people here in india know about calisthenics and my goal is to reach out to them and show how wonderful calisthenics is.

A video posted by V I N A Y A K P A T I L . (@supervinay) on Jul 27, 2016 at 10:04am PDT

And are people there opening up and attending more and more of the fitness competitions there?

Yes, people are preparing and setting goals for the competitions like Bodybuilding and men’s physique district, state, national, and international level competition. In india, there is also excellent platforms like fit factor and Jerai classic to show their talent.

What are your future plans?

1. To win a gold in state and national powerlifting 2016 and 2017.
2. To participate in men’s physique 2017.
3. Soon launching my own fitness apparel brand – “the mutant breed”

Take us through an average day of yours:

• 7:00 am: Wake up
• 8:am to 9:30 am: Prepare my all meals for the day
• 10:00 am to 6:30 pm: Office (work + meals)
• 7:00 pm to 8:30pm: Train client’s
• 8:30 pm to 11:00 pm: Workout + clients
• 11:30 pm: Dinner meal
• 1:30 pm: Off to bed

Give us a brief description of your philosophy on your diet, do you monitor closely what you eat?

Yes, I monitor it closely, there is no such philosophy about my diet, but I prefer a high protein diet for better recovery as I lift very heavy. I include low amounts of carbs and medium amounts of fats.

• Protein sources: chicken, eggs, fish, mutton, milk, paneer, yogurt, whey protein.
• Carbs sources: oats, brown rice, sweet potato, peanut butter.
• Fats sources: ghee, butter, cheese, full fat panner.

What do you normally eat after training? What’s the ideal foods to take in after training in your opinion?

I work out late at night, 8:30 pm to 11:00 pm, so post workout I have 2 scoops of whey protein and glutamine in a shake, which is a must for better recovery, for building & repairing your muscles.

And post training my ideal food will always be 200 grams chicken with ghee, 2 eggs and salad with a little mayo.

So your ideal food after training should always be high in protein.

What does a typical training week or day look like for you?

• Sunday: Powerlifting – deadlift and squats
• Monday: Back & biceps + cardio after training
• Tuesday: Powerlifting – bench press & entire chest workout + calisthenics post workout
• Wednesday: Crossfit wod + legs main focus + cardio
• Thursday: Rest
• Friday: Shoulder & triceps + cardio after training
• Saturday: Calisthenics workouts

A video posted by V I N A Y A K P A T I L . (@supervinay) on Jul 24, 2016 at 7:41pm PDT

What are some of your top calisthenics training tips?

Just keep practicing.

What are your three favorite exercises and why?

Deadlift, squats and bench press are my favorite exercises.

I love the strength and all these three lifts symbolise strength.

Best lifts so far:

• Squats: 190 kg / 418 lbs
• Deadlift: 220 kg / 484 lbs
• Bench press: 140 kg / 308 lbs

What are your tips for holding a human flag?

To hold a human flag your core really needs to be strong. Train your core and strengthen it. It’s all core game.

Do you believe in using supplements? If so, what do you recommend as the basics?

Yes, of course I believe in supplements. Below are a few which I recommend:

• Muscletech 100% whey or iso whey (on waking up and post workout)
• Cellucor bcaa/alpha amino (during workout)
• Cellucor c4 pre-workout (pre- workout to explosive workout)
• Grenade carb killa bar’s – my fav (snack or when you’re missing your meal)

Favorite influential fitness icons:

• Kaizzad Capadia
• Akshay Kolhatkar
• Junaid Kaliwala
• Neville Almeida
• Michael Vazquez
• Bradley Martyn
• Ulisses

These are my fitness icons and I follow them religiously for different reasons.

What is the most common question that you get asked?

• What supplement should I take?

Ans: According to the persons needs and goal, I recommend the right products.

• What diet and training should we follow?

Ans: Same has above.

• What should I do to be like you?

Ans: Hardwork, hardwork and only hardwork.

A video posted by V I N A Y A K P A T I L . (@supervinay) on Jul 7, 2016 at 8:45pm PDT

Favorite quote:

“You are always stronger than you think you are.”
“There no 70% diet and 30% training, its always 100% nutrition and 100% training.”
“Set some goals, stay quiet about them, smash them, clap for yourself.”

Where can people get hold of you?

• Facebook: vinayak patil
• Instagram: supervinay
• Email: supervinay09[at]gmail.com

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What are your 3 best go to Quad/thigh exercises?

1. Leg press
2. Squats
3. Lunges

What are your 3 best go to Hamstring/Glute exercises?

1. Stiff leg deadlifts
2. Hyperextensions
3. Sumo squats

Which is the most overrated leg exercise in your opinion?

None. You need them all to work the different muscles that make up the leg.

And the most underrated one?

I think people in general don’t train legs so here I’d have to say, all leg exercises haha

What are your top 3 tips when training your legs?

1. Enough volume (legs grow with lots of sets and higher reps).
2. Heavy heavy heavy.
3. Perfect form.

In your opinion, which is the most common leg exercise that people do incorrectly? And how can they fix it?

Squats.

Find someone who you know will be completely honest with you. Ask them to watch you perform the exercise to give you feedback afterwards, or help you while you do the exercise. Or ask someone to video you so you can see for yourself where you need to improve.

What are some common mistakes girls make when training their legs that you are aware of?

Too few exercises, with little to no weight. You need to push heavy if you want to grow legs.

What does a typical Leg workout look like for you?

• 5 minute warm-up and stretching
• Lunges 4 x 50
• Leg press 4 x 15-20
• Single leg leg press 3 x 15-20
• Squats 4 x 15-20
• Lying hammy curls 4 x 15-20
• Leg extensions 4 x 15-20

Nicolene’s Full Interview!

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Quick Stats

Name: Yashmeen Manak
Age: 36
Height: 5’5’’
Competition weight: 60 Kgs
Current weight: 63 – 64 Kgs
Current city: Gurgaon, India
Occupation: Owner of SCULPT Gym, Professional Athlete, Prep Coach

Tell us a bit about your life growing up:

Growing up has been the biggest challenge to date for me. When I was just 2 years old, my mother eloped with her lover to marry him and my father too remarried after sometime deserting me. I was brought up by my paternal grandparents in a big joint family.

My grandfather was a retired colonel from the army and I have inculcated a lot of values from him. When I was out of school I tried to live with my father and step-mother but it could not last for more than 6 months and I am so glad I stepped out of that nightmare.

I was affected a lot emotionally and mentally but by God’s grace I survived through everything.

I remember myself as an introvert and a very shy girl till high school but how gradually I became a rebel, a stubborn and strong headed fearless woman is a long story. I started working at the age of 17 as I wanted to be independent. In the mornings I used to teach in a kindergarten while in the evenings I used to teach aerobics at a neighbourhood gym where I worked as a group class instructor. My first salary was Rs1,500+- per month.

Have you always lived a fit lifestyle? What got you started?

Since childhood, I started putting on a lot of weight owing to the treatment of a serious and prolonged illness, and this weight gain became almost incessant. Not just the weight gain, a terrible bout of acne was also a side effect.

Although I knew how ugly I looked and wanted to do something about it, everybody, be it in school or friends and family ridiculed me to the extent that I was almost on the verge of a nervous breakdown.

Deep inside I knew that one fine day I am going to show them all what I am made of. How? I did not know then but I will, so sure I was. Once I was out of school, I joined a neighbourhood gym and it all started.

How do you manage to stay motivated and consistent throughout your training and eating right? Do you think it requires a lot of sacrifices?

I am a very hard working, strong headed and focussed woman. If I set a goal then nothing and absolutely NOTHING can distract me. This comes naturally to me. I am blessed with a strong will power and yes, it requires a lot of sacrifices.

 Have you had any major setbacks in your life and how did you overcome them?

The one and only major setback has been growing up without parents despite both of my parents being there. Growing up without any emotional support and rather with emotional and mental distress.

I overcame the worst phase of my life with solely my will power and my “Never Never Never Give Up” attitude.

Take us through an average day of yours:

• I wake up at 5.30 AM Or 6.30 AM ( On the days I take a group class at my gym SCULPT. Till sometime back I used to wake up at 4.45AM as I used to take 2 classes back-to-back starting from 6AM to 8.30 AM but now as I am occupied with too many other things I have cut down on taking group classes.) Play with my pet puppy Gucci for a while and then get ready for work.
• Go to the gym riding my Desert Storm 500cc ( I just wait for this moment everyday. Haha ) or at times my SUV, Scorpio ( I am not at all a sedan person).
• Take a group class or attend to my people.
• Come back home and cook ( I cook all my meals. My maid helps me with chopping, etc. ). Alongside I do my daily household and Gym related chores too.
• At times I have to go out for some work then I make sure I prepare my meals in advance and carry them.
• Post afternoon meal if I am at home then I try to take a nap (which is rare).
• Then comes a little bit of study and some work related to my future projects and plannings, say, my homework for that
• Post all this I start preparing for my evening training pre-workout and post workout meal prep, training plan for the day, etc.
• I am in the gym at 6 or 6.30 PM and back home by 9 or 9.30PM (at times 10 PM as it depends upon how much work I have apart from my training).
• At times when I know I will not be able to train in the evening, I plan my workout in the morning. Those evenings are very rare and are dedicated to a few beautiful souls I am blessed in my life. I have a very small friend circle and I like to go out, party, have fun, giggle with my small positive circle.
• Post the last meal of the day which is at around 10 or 10.30 I sit with my diary and pen to write down my “To Do” list for the next day (I still believe in writing everything in a copy or diary).
• I am in bed by 11.30 or 12 but because I suffer from insomnia it takes me some time to fall asleep.

What are your top Nutrition tips for the ladies for keeping in shape?

• Eat Breakfast within 30 minutes of waking up. I understand your family is important but then YOU are important too.
• Eat small frequent meals.
• Do NOT starve yourself or stay hungry for long.
• Do NOT fall prey to fad diets.
• Every Woman Should Supplement their diet with Calcium and Vit D3 after consulting your nutritionist.
• There is no need to fast most days of the week in the name of religion. God never asked you to. Moreover, in the name of fasting what all you end up eating is far dangerous from what you eat on a regular day.

Do you follow quite a strict diet? Give us a brief description of your philosophy on your diet:

Yes I follow a strict diet almost all the year round. It has become a lifestyle now. But I do binge on my favourite, not healthy food item (and that is Ice Creams and nothing else tempts me) every now and then.

I eat to nourish my body. I eat for performance. Food, to me is a fuel to my goals and for me it is very important to nurture my goals with the right fuel.

By now I know well what suits my body and what all is rejected by my body. I never turn to food to enjoy myself or have a great time as I believe that there is a lot to do if I want to enjoy, have fun and have a great time apart from just eating junk which is not going to do any good to my hard earned body.

Do you weigh all your food and track the numbers when it comes to calories of everything you eat?

Yes I do that and I believe that it is very important if you are a competitive athlete.

Which 3 common fitness myths do you think most women fall prey to?

1. Cardio: The more the better.
2. Target fat Loss: If my waist carries a lot of fat then I should do side bends everyday. If my hips and thighs are my problem areas then I should train them everyday…blah blah blah.
3. Eating too little will get me in shape.

Give us a brief description of your philosophy on your training and on average how long do you workout for?

I had been experimenting with various training methods for years (since when there was no access to internet based knowledge) and have gradually come to a conclusion

that when it comes to hypertrophy, my upper body responds to moderate repetition range (say 12 reps, with heavy weight of course) while my lower body responds to less to moderate repetition range (6 to 8 or 10).

However, I periodize my training regularly. I train my body in every way possible and leave no stone unturned.

What got you interested in powerlifting?

I do it as a hobby. I like to do that because I get to beat my own best every time. Moreover, it gives me an adrenaline rush which I love to experience and at times there is no particular reason why I like to do something

Do you do much cardio with your training?

No, I do not do too much of cardio. I get serious about it only when I am close to a competition. I prefer doing High Intensity Interval Training, short, intense and to the point. Or I would prefer running/jogging in a park.

What are your 3 favourite exercises?

1. Deadlift

This is a compound exercise that engages your entire body and is extremely taxing on the muscles. It burns a lot of calories and builds a strong core. It is a power movement which equips the body in lifting heavy objects off the floor using the strength of the entire body.

2. Squat

This is the grand daddy of all lower body movements, an effective tool for increasing lower body strength and power. It is one of the most functional exercises.

3. Hip thrust:

The only movement which isolates the Glutes completely and apart from improving the strength and power, gives an amazingly aesthetic appeal to the backside

This exercise also helps improve performance of athletes in various sports where speed along with strength and power are required to excel apart from improving the hip drive in the Deadlift and Squat.

What are your top training tips?

• Breathing Techniques play a very important role when it comes to repping out maxes on all the compound movements. I swear by valsalva maneuver.
• Always challenge your limits.
• Form and technique are extremely important so Do Not train your ego.
• Set realistic goals.

Favourite male Fitness models or bodybuilders?

When it comes to fitness, Milind Soman and Akshay Kumar. From Bollywood I like the kind of body John Abrahm has. Not just the body actually, it’s the overall personality. I like Arnold Schwarzenegger and Kai Greene.

Favorite female fitness icon(s):

Our very own Bipasha Basu. Then come the pros like Dana Linn Bailey and Oksana Grishina.

Actually there are no favorites. There are many men and women in this field I do not know the names of but admire and respect what they are doing.

Favorite Quote:

“I will do more than just move forward, I will bend but never break, I will keep coming around like a boomerang.”

“Trust yourself when all men doubt you.”

What is the one thing you see people do in the gym or when training which really annoys you?

Loading a weight way beyond their capacity and then ask the spotter (rather SUPPORTER I must say) to lift half of it throughout the movement right from the first repetition and then scream so loud as if they just experienced a mind blowing orgasm. Damn!

What is your advice to young girls who want to start working out and build a body like yours?

Get out of your comfort zone and be prepared mentally and physically because what lies ahead is not easy at all but is definitely worth it.

There cannot be any excuses because if you want something bad enough you will always discover a way or make one. I consult those who come to me and guide them as per their individual goals.

Have you competed before? What competitions have you competed in and your placings?

Last year I competed in a powerlifting competition at a fitness expo in Noida. I deadlifted a raw 150 kgs which was 20 kgs more than my max. It was an open category so I did not get any place. I was just 62 kgs whereas there were professional powerlifters weighing 80+ and 90+. The max weight deadlifted was 180kgs.

This year in March I participated in my first ever fitness model competition (there was NO category here) at The Body Power India Expo held in Mumbai. I won the First Runner Up Position.

Where can people get hold of you?

• Facebook: I have a profile by the name of Sculpt Gym (Yashmeen)
• Facebook Pages: Yashmeen Manak, Sculpt and Sculpt’s Group of Bikers.
• I am on instagram too and working on my twitter handle.
• Email: yashmeenmanak[at]gmail.com

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