Fact: Humans need protein to grow and thrive.

Falsehood: That protein has to come from dead critters. Meet your new muscle-building diet. No animals were harmed in making it!

If you’re looking to build more muscle mass but enjoy eating a vegetarian style of diet, you may often feel as though you might be defeated before you get going. You hear so much talk about protein being the most important nutrient needed to build muscle and one that you should be consuming very large amounts of to achieve success.

Don’t be so quick to jump to this conclusion however. While it definitely is true that protein is an extremely important nutrient to have in the diet, it’s not true that you necessarily need copious amounts of it to make progress. There are plenty of ways for vegetarians to build the muscle they are after despite the fact that they aren’t consuming any meat products.

The RDA, recommended daily allowance, is at 0.36g of protein per pound of body weight (0.8g per kg). By percentage that would be roughly 10% of your daily caloric income. Note that is the minimum requirement for a non-active sedentary person to not get sick. That means a full-on couch potato would just get by on that daily intake.

Egg protein, egg white protein, and liquid egg whites. All three offer a protein punch similar to whey protein, but are far simpler and more predictable when it comes to ingredients.

Soy protein. Perhaps the most prominent vegetarian alternative to whey, soy proteins are similarly protein-packed but are incredibly low in fat and cholesterol. Soy generally offers more flavor options than other vegetarian proteins, but read your labels carefully, because some soy proteins contain milk and/or fish products.

Pea protein. The lowly pea is riding high these days due to the “Dr. Oz Effect,” but the TV doc was only stating what savvy vegetarians already knew. Pea protein is high in protein, easy to digest, cholesterol-free, and has a solid branched-chain amino acid profile.

Hemp protein. Hemp seeds are packed with Omega-3s and high in magnesium and iron, to say nothing of their solid protein content. Plus, a serving also contains almost half your daily dose of fiber—remember that stuff?

MYTHBUSTERS

Myth #1: Vegetarians Don’t Get Enough Protein

Fact #1: A common misconception about veganism is the lack of protein. Of course, just eating vegetables will leave anyone lacking in protein, but there are plenty of plant based sources which can pack as much protein as their meaty alternatives.

Protein from pulses, lentils, beans, tofu, and tempeh is absorbed in exactly the same way as those gained from meat or dairy.

Myth #2: Vegetarian Diets Are Boring

Fact #2: In actuality, eliminating meat from the equation actually forces you to vary your diet more than ever.

The average vegetarian eats a far wider range of foods than the average meat-eater does.

Myth #3: Plant Protein is Inferior to Animal Protein.

Fact #3: It is a Myth That the Only Sources of Quality Protein Come from Animal Products. In Plants, Sprouted Grains, Nuts, Vegetables, and Seeds All Contain Significant Levels

ADVANTAGES OF BEING ON A VEGETARIAN DIET:

1. Improves mood
2. Reduces incidence of diabetes
3. Reduces risk of cardiovascular disease
4. Vegetarians usually have low cholesterol
5. Less risk of stroke and obesity
6. Less chance of developing kidney stones
7. It can satisfy all your nutritional requirements

We first knew about Max (Manohar) Basnet when we saw him on Star Sports slugging it out in the Super Boxing League organized by Professional Boxing Organization India. But he has been in the Nepalese professional boxing scene for a long time now. Max has won 4 national championships, and was declared the ‘Best Player’ at the 25th Men’s National Boxing Championship. He struggled to get where he is today, training under financially grim conditions in India. But he has always been a fighter in and out of the ring. When he raised his voice against the corruption plaguing the Nepalese Boxing Association the authorities imposed a ban and stopped him from boxing for 3 prime years of his life. However, his effort to develop the sport in Nepal has been unrelenting.

The world witnessed the biggest fight in history on the 26th of August 2017 when boxing legend Floyd Mayweather defeated the most celebrated UFC player of all time, Connor McGregor in a professional boxing bout. Following one of the biggest hypes in modern fighting history the showdown ended in the 10th round when the referee stopped the fight. McGregor started off brilliantly but fatigue started setting in around the 6th round and Mayweather did what he did best, extending his undefeated streak to 50-0.

Now, while there were many factors that led to the final decision, fatigue was one of the undeniable factors that influenced the result. Keep in mind that McGregor is 10 years younger and in the prime of his career while Mayweather came out of retirement for the fight. Yet, it was McGregor who lost steam in the fight. That’s because boxing is a sport that pushes your stamina and endurance to their limits.
While McGregor did train his cardio, it seems he underestimated the demands of the squared circle, articulating the notion that not having to throw kicks would save him the energy. What he did not factor in was that a lot of energy would be saved on his back or while grappling on the ground. On the other hand, boxing has very few rest periods and you’re always moving. And if you’re wearing yourself out in the first few rounds you’re going to be gassed pretty quick.

What we’re getting at here is that getting into a boxing ring and lasting 12 rounds will put your endurance and stamina to the test. To get the best perspective on the importance of endurance and how to get there we got in touch with one of the most popular professional boxers at the moment, Max Basnet. Founder of Max Boxing Promotion Pvt. Ltd and President of Nepal Professional Boxing Commission, Max breaks down what he believes is the best way of to improve your stamina and endurance.

“Boxing is a sweet science;” he explains, “Everything is calculated and meticulously planned from how you train to how you perform during the fight.” Max has been boxing professionally for over 14 years now, and training long before that. We met him at Tikathali (a fair distance out from Ring Road), and he led us up to the local gym where he had been training since he was a kid. Then we began our cash course in endurance training. These are the exercise movements you can follow to enhance your endurance and step up your cardio.

SHADOW BOXING
“Shadow boxing is something we use to improve on our shortcomings. You want to better your jab you focus on your jabs, you want to improve your footwork, you focus on your footwork. And the best thing is you never lose a bout when you’re shadow boxing.”-Max Basnet Essentially, what you are doing with shadow boxing is honing your technique, but it is also a great way to prep yourself for what will be equivalent to a certain number of rounds in a boxing match. That means it can be used for conditioning and endurance building. But you get what you put into it.
So aim for completing 12 three-minute rounds with 15- 30 seconds of rest. Work on what you want to improve but keep moving and throwing punches. You might wear out but keep at it and power through, gauging your energy exertion.

BATTLE ROPES
Battle ropes offer full body strength training as well as cardio. They’re especially great for targeting your core and upper body, since those are your primary movers in battle rope training. The ropes create forces and tension from angles that are harder to achieve with basic weight training, they confuse and surprise your muscles into making new gains.

Do a basic alternating wave over 30-second on/off intervals. Start with 3 or 4 intervals and then work up to 6 (or reduce the rest) once you’re comfortable. Once you’ve mastered the alternating waves, work both arms in tandem (the double wave) to ratchet up the intensity.

WAVE: Probably the most common battle rope swing, the standard wave is a great way to focus on your biceps. Tuck your elbows into your sides and alternate pumping your arms up and down, creating alternate waves in the rope. When you’re ready to step up the difficulty, switch to a double wave, where your arms move in tandem.

SLAM: Lift both ends of the rope overhead, and then slam the rope down with full force onto the ground. Make sure to maintain good posture. This move engages your shoulders, arms, back, and core, especially your abs.

CIRCLES: Move each arm in independent circles in front of you. You can rotate each arm outward (left counterclockwise, right clockwise) or inward (left clockwise, right counterclockwise). It’s a great way to focus on your shoulders. You can also hold both hands together and make a single circle with both ends of the rope—start moving clockwise, and then switch to counterclockwise halfway through the set.

FLYES: Squat low and whip each end of the rope in tandem, as if you’re flapping your arms like wings. Keep your elbow bent only slightly. It’s a seriously challenging workout for your whole back.

GRAPPLER THROWS: Keeping both your feet grounded, pivot your torso from side to side. During each pivot, flip the ropes over as if you were throwing them to the floor on the side you’re pivoting toward.

TYRE JUMPS
This workout focuses on improving your footwork and balance. What you do here is basically shadowbox while you bounce on a tyre laid flat on the ground. The tyre is great for balance, and you want to get one that allows you to stands with your feet shoulder width apart. It will give you the hop and teach you to stay on your toes as well as weight shifting. Make sure you get a hang of it at a slow process so that you don’t hurt yourself.

TYRE LIFTS
This is a pretty simple workout that is not supposed to be done with a heavy tyre. The movement engages your core, arms and back while demanding cardiovascular endurance.

PUSHUPS
Another one of the classics, the pushup is a great workout for upperbody strength. To perform the workout, lie prone on floor with hands slightly wider than shoulder width. Raise body up off floor by extending arms with body straight. Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.

WORDS:TNM TEAM | PHOTO:PRITAM CHHETRI

Tell us about Milk and Honey.
Well, first off, Milk and Honey in Kathmandu is the Franchise of Milk and Honey Singapore. We offer a dynamic array of flavors and experiences and it is a soughtafter dessert treat. The demand for these delicacies has been booming for the past few years so we were interested in getting its franchise, mostly driven by strong consumer interest in healthier dessert alternatives and innovative product offerings. The layout and the design that you can see here is exactly the same as the Milk and Honey that you find all around the world. And we make sure to get that exact raw materials, the techniques as the main brand to give people the amazing experience of frozen yogurt. Meal replacement, snack or dessert, frozen yogurt caters to all daily meals.

Who do you consider to be your competition? And how are you setting your mark in the industry?
Well, our main competition is most obviously with ice cream because of the high abundance and it being considered the conventional go-to dessert. It also competes with other dessert places or, local gathering spots such as coffee shops, and even juice or smoothie chains. We also serve various kinds of coffee, muffins, brownies and other baked confectionaries at Milk and Honey. Yes, we have some competition but it is not necessarily a bad thing because we are sticking to what we do and try to better our game and stay put in the values of the brand and what it wants to convey along with all the deliciousness of course.

What can we expect to get at Milk and Honey in regard with the flavors and the toppings?
What you can get are truly vast choices of toppings here; lavender jelly or syrup, real red wine sauce, matcha, macaroons, or any fruit of your choice, and that’s just to name a few. Pretentious names aside, what we want to offer are options beside the conventional fresh fruits and options that could enhance rather than rob the taste. We have limited yoghurt base but our decision in ingredients, and stellar aesthetics is given much attention too.

Where do you think this industry is heading? Do you have any other future plans for Milk and Honey?
In my opinion, frozen yogurt is taking its natural course. It is in the market because there is a demand and that demand needs to be addressed. For now, we don’t have any plans as such because being a franchise we have limited control over the operations but definitely more outlets is a probable plan for the future.

What gives Milk and Honey an edge over other frozen yogurt places?
Quality is playing a big factor moving forward. So, we look towards quality to differentiate ourselves in the market. In addition to that, Milk and Honey is a much known brand and that brand goodwill is a plus point as well. Cutting corners is no longer an option to cut cost. Consumers are intuitive and the moment a slip in quality is detected is the moment they question the brand’s integrity. So, we believe in the product first, followed closely by customer engagement and store operations. Also, consumers like options, and endless topping bars and multiple flavors cater directly to consumers’ needs to eat food the way they want, when they want. Milk and Honey is more than one dimensional and meets the constant demands of its followers, including offering up health, variety and innovation. However, at the end of the day, every food concept, trend, provider and shop are fighting to survive. There are just some that are meant to continue on and we strongly believe it’s here to stay.

WORDS:SHREYA SANGROULA | PHOTO:PRITAM CHHETRI

SUNSCREEN

As the name of the product suggests, it screens the sun, meaning it blocks away the sun from your skin. Sun’s ultraviolet rays and other radiations that are harmful for the skin and is the leading cause for the killer C. Also, you can get sunburn, which hurts like a SOB with any movement you make and/or with any contact made to it.

You want to get something that says SPF, which stands for Sun Protection Factor. These tend to range from 15 (blocks 93% of the UVB), 30 (97%), 50 and (98%). If it says anything above 50, it’s lying.

Apart from these, there are two types of Sunscreens, Physical and Chemical. Without getting too much into chemistry, Physical has ingredients like Zinc Oxide and Titanium Dioxide which forms a layer on top of your skin and deflects the sun. Chemical has stuff like Avobenzone and Oxybenzone which are absorbed into the skin and take in the UV rays, convert them into heat and let them out.

Now, there are 2 sides to a coin, so Physical is not that ideal because it will wear out if you sweat a lot or go swimming. However, it is neutral to the skin and won’t block thine pores. Chemicals can cause skin concerns but the tend to stick around for more, ideal if you’re the active kind.

OVER CLEANSING

These days, we seemed to be obsessed with matte finish. Matte cars, matte laptops, matte lipstick, and matte faces. Everything matte is not good, specially when it comes to skin. See, when the face is oily, we tend to think “Why just twice a day? Imma wash my face every hour!” This is where we bend ourselves over. When we face wash, we rip away the oil. But the skin does need a bit of oil, a.k.a, moisture. Without it, the skin will crack and be all crusty, and in no time, you’ll look like the Thing from Fantastic Four. Or get some Harlequin-type ichthyosis. Google it.

CLEANSING

Using a sunscreen is the most important step you can take. The next step is to clean it away. Now, when you live in a place like Kathmandu where roads seem to go through the process of existing and being replaced by a desert, you’re bound to develop a mini desert on your skin. SO you need to clean them out. Get yourself a daily face wash, and an exfoliating wash. The phase was is to be use twice a day, during morning and night, while the exfoliator twice or thrice a week. The purpose of the exfoliator is for ripping away the dead skin cells and giving life to new skin cells.

MOISTURIZE

Since we talked about taking the oil away from the skin, we need to talk about putting it back in. But first, a bit on what if you were not to do so. You ripped it away for the sake of cleaning the skin. But the skin does need the oil so it produces oil on its own to get what it wants. In this manner, it keeps producing and that’s how you end up with so much skin oil that you can fry a bag of chips with. Basically, the concept of moisturizing is to fight fire with fire. Get a good moisturizer so that your skin is nice and moist and not flaking.

CHILL OUT

Did you know that the perfect temperature for your skin to prosper is 31°C, which is lower than the body temperature. So, stay in and in cool places. You can try to use ice, it’s actually really good for closing up your pores. But the downside is, when you’re exposed to areas with A/Cs and fans, your skin will dry up. So moisturize!

DON’T SAG AWAY FROM SAAG

Your mom is right to tell you to eat your greens and veggies. Leafy ones like spinach and other vegetables like carrots are rich in Vitamin A. These typically advocate great vision, but they’re great for controlling oil production. So don’t fight your mom and eat it! Also, you want to stay away from chips and other fried goodies, I know it’s hard. But, think of it this way, the more oil you put in, the more oil you put out. Also, drink plenty of water. Hydrated skin is a healthy skin.

WORDS:NIRVEEK SHAH

I) BECOME OBSESSED
Conor attributes much of his success to hard work: ‘My confidence comes from my performance; from my work in the gym and my work ethic. They don’t work harder than me, and they don’t want it like I want it.’
He has gone further in saying: ‘I feel that to be at the pinnacle of any game, you’ve got to be a little gone to it. You’re not all there. You’re almost insane to your craft. I pay attention to nothing else.’
Conor’s coach John Kavanagh backs this up: ‘If you want to be champion of the world, it’s actually pretty simple: it just has to be your every waking moment.’

II) TAKE ON ADVERSITY
A week prior to making his UFC (Ultimate Fighting Championship) debut, Conor had to take a huge course of antibiotics to deal with wisdom tooth pain (barely being able to sleep).
He’s dealt with being sidelined for the best part of a year with an ACL tear, and fought in bouts for which he was barely able to walk in the run up to.
While a long list of opponents have pulled out from fights with him (with what Conor sees as minor injuries), leaving him with new opponents on just a few weeks’ notice, Conor is yet to pull out of a fight. He reminds himself that, ‘The true greats conquer adversity’, and lives up to his standard: ‘I don’t bitch, I don’t moan, I get it done’.

III) THE POWER OF VISUALISATION
Conor has said many time, ‘I visualise everything’ and ‘I saw myself as champion from Day 1’.
Through the repetition of a number of mantras—key words or phrases which signify his aims—‘I can go all day’, ‘capitalise’, ‘unify’—his visions become his reality.
This isn’t some kooky twist on the Law of Attraction, but a pragmatic way of developing grand strategy and mentally rehearing fights and training sessions. His adeptness in predicting how his fights will go has given him the nickname ‘Mystic Mac’ and allowed him to quip, ‘I don’t just knock them out; I pick the round’.

IV) BE PROLIFIC
Since first joining the UFC, Conor has fought multiple times a year, allowing him to build momentum and make a name for himself with incredible speed.
He does this by never allowing himself to get out of shape, chanting, ‘Stay ready so you don’t have to get ready!’ It’s always struck me as peculiar that fighters let themselves go after a fight—seemingly more so than other athletes in their off-seasons. The intensity of a training camp and a weight cut is perhaps much more intense which could necessitate it, but in this regard, Conor gives himself a major competitive advantage.

V) STAY HUMBLE
Though many would laugh at the idea of the Irish man’s humility, McGregor indulges in a kind of doublethink of being both champion and the underdog: ‘I am #1 at my craft, but I show up every day as a white belt—as a Day 1 beginner.’
This is something a lot of Winners do, seeing themselves as the underdog, even when they are clearly the best. After his first defeat in March, Conor cited his team’s mantra, ‘We win or we learn’. It’s been proven he’s not invincible, but the act of having convinced the world he was (prior to that defeat to Nate Diaz) is all the more impressive than actually being so.

VI) GET DRIVEN
Genghis Khan once said, ‘I hate luxury. I exercise moderation… It will be easy to forget your vision and purpose once you have fine clothes, fast horses and beautiful women. [In which case], you will be no better than a slave, and you will surely lose everything’.
The exception to the great Mongol conqueror’s statement is Conor McGregor. In one clip of UFC Embedded, when trying on a new suit, Conor said, ‘Luxury motivates. Some it might make comfortable, but for it, it pushes me on’—somehow having re-wired himself to be driven by it.
The fighter takes every experience as fuel to the fire. ‘I am a man with something to prove, and a man with something to prove is a dangerous individual.’

VII) PUNCH THROUGH THE WALL, NOT AT THE WALL
Conor came into the UFC saying, ‘We’re not here to take part. We’re here to take over’. Such grandiose statements and farreaching aspirations are necessary for great achievement, and Conor could only have become the person he is by making them.
McGregor might not always live up to what he sets himself, but it’s not for want of trying.

VIII) FOCUS ON YOURSELF
Conor answers his critics (and opponents who obsess over his antics), ‘winners focus on winning, losers focus on winners’.
Remarkably, he doesn’t adapt his training for who he’s going to be facing, choosing to just prepare generally (which is why he has been able to adapt to last-minute opponents largely successfully). He knows how to pump himself up: dressing in fine suits, training while fasting (especially when cutting weight), and having a beard at all times.
Focusing on himself has given him the self-awareness to break with convention in allowing for a moderate week of training in the run up to a fight—which might seem like common sense, but certainly hasn’t been standard practice. ‘During fight week, stay fresh. You want to be going in with your mind free.’

IX) LOYALTY
Conor sticks with the people he came up with, vowing never to move permanently to the US, but to stay in his home country of Ireland.
He trains with the same team as before he broke through, has the same committed partner, and puts tremendous value in relationships, giving back to those who have given to him.

THE ROUTINE
This routine is designed to strip away body fat, define your chest, abs, shoulders and arms, as well as increase your overall strength. Combine this workout with a decent diet for six weeks and you will be surprised to see the results at the end of the program.
The way this routine works is that you can use any exercise that fits the bill. For instance, the horizontal row can be substituted with any horizontal rowing movement (e.g. seated row, dumbbell row, inverted bodyweight row). So, if the bench press station is busy you can use the machine press or dumbbell press instead.

Monday: Resistance Workout 1
Tuesday: Cardio (30-45 minutes steady-state cardio at 80-85% maximum heart rate such as running or cycling)
Wednesday: Rest
Thursday: Resistance Workout 2
Friday: Cardio (20-30 minutes of interval training)
Saturday: Rest
Sunday: Freestyle cardio

USING SUPERSETS
Using the first superset in resistance workout 1 as an example

1. Start with the bench press (or any horizontal pushing exercise) and do 6-8 repetitions.
2. Then, move straight to the dumbbell row (or any horizontal pulling exercise) and perform another 6-8 repetitions.
3. Rest for 60-90 seconds.
4. Repeat for the prescribed number of sets.

You’ll be using supersets to increase the density of your workout (a measure of the amount of work performed in a specific time period). These involve moving quickly from one exercise to another, with little or no rest between.
Rather than resting between sets, you perform an exercise for another muscle group. Compared to workouts that involve resting for several minutes between sets, supersets allow you to get twice as much work done in the same amount of time.

RESISTANCE WORKOUT 1

DEADLIFTS:
3 sets x 6-8 repetitions (rest for 2 minutes between sets)

• Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.
• With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
• After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
• Lower the bar by bending at the hips and guiding it to the floor.

SUPER SET
4 sets x 6-8 repetitions
Horizontal push (e.g. bench press)
Horizontal pull (e.g. dumb-bell row)

BENT-OVER DUMBBELL ROW

• While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
• Slowly lower the weight again to the starting position as you inhale.
• Repeat for the recommended amount of repetitions.

SUPER SET 2
2 sets x 12-15 repetitions
Vertical pull (e.g. lat pulldown)
Vertical push (e.g. overhead press)

SUPERSET 3
2 sets x 12-15 repetitions
Face Pulls
Bent Over Lateral Raise

FACEPULL
Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

CORE
2-3 sets x 8-10 repetitions
Ball rollouts

2-3 sets x 12-15 repetitions
Reverse Ab Curl

RESISTANCE WORKOUT 2

Barbell squat 3 sets x 12-15 repetitions (rest for 60-90 seconds between sets)

CORE
2-3 sets x 8-10 repetitions
Woodchopper
2-3 sets x 12-15 repetitions
Swiss Ball Crunch

WOOCHOPPER

• Set up a cable pulley station with the single handle attachment so that it rests at chest height
• Stand perpendicular to the machine — your side should face the weight stack — and grab the handle with the arm that’s furthest from the weight stack. Your arm should be pulled across the front of your body. Stack your free hand on top of the hand that’s already on the handle
• Take about 3 steps away from the weight stack so that it pulls on your arm and creates tension in your rear delts and upper back.
• While tightening your core, powerfully pull the cable all the way across your body — hold for 1 second — and SLOWLY bring the weight back to the starting position.
• There are two HUGE keys to making this as effective as possible:
  • Keep your arms straight the entire time; no bending whatsoever
  • Keep your chest and torso perpendicular to the weight stack the entire time; you should feel the weight pulling your obliques and core. That’s exactly what we want.

SUPERSET 1
4 sets x 6-8 repetitions
Vertical pull (e.g. pull-up)
Vertical push (e.g. seated dumbbell press)

SUPERSET 2
2 sets x 12-15 repetitions
Horizontal push (e.g. incline dumbbell press)
Horizontal pull (e.g. seated cable row)

SUPERSET 3
3 sets x 8-10 repetitions
Incline Dumbbell Curl
Triceps Pressdown

Monday: Resistance Workout 1
Tuesday: Cardio (30-45 minutes steady-state cardio at 80-85% maximum heart rate such as running or cycling)
Wednesday: Rest
Thursday: Resistance Workout 2
Friday: Cardio (20-30 minutes of interval training)
Saturday: Rest
Sunday: Freestyle cardio

With both workouts, rest for 2 minutes after completing the low rep (6-8) sets and for 1 minute after completing the high rep (8-10 and 12-15) sets.
Finally, for the ‘freestyle’ cardio on Sunday, you could go for a long walk, play some sport or just do the same thing as you did in the week. It’s up to you. Happy honing.

WORD: ANKIT SHAKYA | LOCATION PLATINUM FITNESS CLUB NEPAL, EKANTAKUNA

ATHLETE: UTSAB YOUNJAN

A glass of red wine glints in the solemn yellow lights. There are a variety of cheeses and cold cuts plated on the slightly rough white cotton tablecloth. Soft music lulls the atmosphere into a quiet calm as you take in this ritual of delicate, intense pleasure. Through the years the culture of dining has changed in Nepal. The restaurant industry in Nepal has upgraded from simple eateries to exquisite establishments serving delicious delicacies and first-class service. The same trend of development can be seen in the education sectors, health sectors and hospitality sectors where entire concepts have evolved to completely new levels.  However, the fitness industry has failed to exhibit such developments.

While there have been a few attempts towards changing the way “fitness” is looked at, much of the developments in the industry have been primarily about refining the preexisting notions of cardio and isolation exercises. So, as more and more gyms open up throughout the country, it still remains a replication of the several others that are already established.

Back in 2015, when we first met Raul Moktan (Co Founder and Executive Director of Gymkhana Muay Thai), we talked about how the fitness industry was stuck in a rut and that he was working on a project that would be out of the norm. Having been involved with Muay Thai for 10 years he bagged the gold medal twice at the Indian Kick Boxing Championship and became the WPKA (World Pan Amateur Kick Boxing Association) Champion at the 65 kgs category in Greece. Considering his passion for Muay Thai, we were certain it would involve the sport. He wanted to start something that would change the face of Nepalese fitness; and with Gymkhana now established, it looks like he delivered.

Gymkhana Muay Thai is an institution dedicated to provide world-class facilities and services that can best help achieve and fulfill what they believe is the accurate definition of fitness: the ability to move heavy loads over large distances in a short amount of time. Their infrastructure, which is hands down the best in the industry at the moment, looks to live up to their claim.

Two years after our first meeting, we met with Raul again at the Gymkhana where we picked up our conversation from where we last left off.

TNM: This has been a long time coming hasn’t it?

Yes, yes it has. This has been in the books for a very long time for me. And at one point I was rushing the whole thing. I was losing patience and I almost ended up renting a mediocre space to get the gym going.

Then the earthquake happened and I got busy with the relief work for almost a year. This gave me time to contemplate things and it helped me to realize that I wouldn’t be able to settle for anything less than what I initially had in mind.

The earthquake led the economy to a slump and no one was investing. It took some time for things to get back to normal but that gave me some time to work towards what I had always planned but more patiently. Things fell into place, and I got this space, which was perfect.

TNM: We take it that the Gymkhana is more inclined towards teaching Muay Thai?

My main focus was always functional fitness and Muay Thai. Those are my passions; but then again we’re running a business. Gymkhana needs to have the range that people can choose from, after all this is for the people and the members that would be interested in joining. Also, it’s not practical to expect everybody to share the same passion. I didn’t want people to feel like they were short of choices. Gymkhana is more than just a gym; this is a one-stop fitness solution

TNM: Now that you’re well into the fitness scene, in your opinion, how has it evolved through the years?

Look back 10 years and you’ll see that Kathmandu has changed quite a bit. The restaurants, the hotels, clubs, pubs, hospitals, schools and basically everything have changed and have become more standardized through the years. However, the fitness industry seems to be lacking behind on this aspect. The gyms that we had 10 years ago are pretty much similar to the gyms we have now.

But the changing perception of fitness amongst people has led to changing fitness goals.10 years ago, people who went to the gym were mostly bodybuilders. But now, going to the gym has become an integral part of people’s lifestyle.

TNM: The Gymkhana is off the hook, definitely a benchmark. But it looks like a mighty big investment.

I have put in a lot of effort and investment into this. It is a gamble but if you have faith in your product, it doesn’t seem that scary. No one demanded a facility like Gymkhana because no one thought something like this could be done. But now that it’s here, it is getting so much attention. Now, other gyms are trying to replicate what we provide; which is great. If what we are doing helps revolutionize the industry it’s a win for everyone.

TNM: What sets Gymkhana apart?

The best part of Gymkhana is our team. We have carefully selected people to work with us and we will go above and beyond to do just that. For Muay Thai, we have international athletes coming in which I am really excited about. They are professionals who have had years and years of experience in this field; it’s like they’re the Rolling Stones of Muay Thai and they are here in Nepal. They are experts in the field, and are legends to say the least. They will be training us because we want to be able to provide the best service and facilities that there is. That’s what we do.

Not only that, at all times, we have a minimum of three instructors on the floor which is actually very important in functional fitness because injuries can happen very often if not done properly. So, to monitor that and to keep things under control if something happens, three instructors are always on standby.

Our instructors are also high achieving athletes and trainers and the best in Nepal themselves; but we have also flown in international trainers to train them because… why not? We are striving for nothing less than the best.

Even with all the equipment and facilities in the world, Gymkhana would be nothing if it weren’t for the team that we have. We had an extensive hiring process where we made sure that we got the best people. I’m a 100% sure and equally happy that Gymkhana has the best trainers and instructors in the country.

Also, we have got the top 5 equipment for Cardio in 2017. We even flew in equipment from the US because we couldn’t get it anywhere else. Our principle is to get a smart and effective workout, where you’re in the gym for 45 minutes that is more effective than the 2 hours you normally spend at the gym. We put in a lot of research to make sure we had the right products that matched our principles.

For instance, if you run on a regular treadmill for 45 minutes and you run on our curved treadmill for 5 minutes, it has the same effect; even better because it reduces your chance of injury or any long term health issues. We also realize the importance of time in today’s day and age so with highly technical equipment we can cut back a significant amount of time with significantly better results. That’s why we have effective equipment like the Jacob’s Ladder, curved treadmills, and assault air bikes.

TNM: Back to Muay Thai, now. It’s been in Nepal for a long time, but it hasn’t really taken off.

The reason why Muay Thai is not gaining the popularity it deserves is because there is no Muay Thai in Nepal, not a proper one at least. It is not a commercial or a particularly glamorous sport. It is painful and it is brutal and it is not for everybody. You might feel like you’re made for Muay Thai, but until you get punched in the face you can’t really tell. It is not a mainstream sport nor is it as glamourized as other commercial sports. Still it requires more training and dedication than almost every other sport.

Although social media and television have brought MMA, and with that Muay Thai, into the limelight it is generally hard to make a career out of being an athlete in Nepal. There is no place to train properly nor is there proper support. The situation would have been different if there was someone that put Nepal on the map in the field of Muay Thai, but I’m confident that within the next few years this will change.

To make that happen, we have our paying clients that train at Gymkhana but we are also building a team of deserving athletes. I want Nepal and Gymkhana to be on international platforms in this field and at least receive some acknowledgement. That’s why we’re working to assemble Gymkhana’s Fight Team. Deserving people will be selected to be in the Fight Team and will not have to pay for the membership fees. The selection process will be grueling and stringent but for the selected few, we’ll take care of everything there after.

TNM: What do you look for in the fighters during selection?

Heart. You can teach anyone to throw kicks and punches, but you need to have heart if you’re going to make it in this sport. We want the best fighters and we want to create a sustainable future for those who deserve it.

TNM: That would be of great help for prospective athletes in the sport.

Definitely. As athletes, we never had the support that we needed; and I’m talking from personal experience. When I was fighting, I made sure I never entered the ring without the Nepalese flag on me and left with one around my shoulders. But I struggled to get any help in return from our national associations.

Forget about earning any money, I had to pay to get into fights. I loved representing Nepal in the sport but as a college student it wasn’t always easy, especially when you’re making a trip to the hospital after every fight.

I am in a good place but there are people who are not so fortunate; I know the struggle all too well. So through Gymkhana we try and help people achieve their goals and hopefully get attention from the government and the country as well. And not only in Muay Thai, we will help athletes in any field we can.

TNM: What obstacles have you come across in the process of establishing Gymkhana?

It’s been a long journey for me. Many people have been with me in the beginning of this journey, many in the middle, but very few people have stuck through. Some thought I was crazy for doing what I was doing, some people still do. In terms of other obstacles, one was the earthquake, which hit us big. Then there was the blockade.

Now the obstacles I see are different. People say “it’s so expensive, five star hotels don’t charge this much”. But they don’t  realize that’s a five star hotel not a five star gym. The gyms in five star hotels are basic, it’s meant for travellers who are staying for the night and want to get a quick workout at the hotel. I’m sorry, but in most cases it’s not even a complete gym.

People say the rates are very expensive, but we are giving you the best facilities and we are the only ones who guarantee results. You pay Rs.80, 000 a month and you get access to the gym, cardio, sauna, steam, Jacuzzi and you can use the crossfit and Muay Thai section when it’s not in use. We’ve got more trainers than any other gym and we’re giving everyone their money’s worth and more.

TNM: Who is Gymkhana for?

For everyone, as long as they are committed to fitness. There are people who get intimidated into thinking that they need to be fit to workout at Gymkhana. You don’t. But you need to be focused and have the determination to change their lifestyle. This is not the kind of a gym that you come in to and do whatever you want.

TNM: What is your opinion on the perception of people toward fitness?

People have really grown into the fitness industry now. There are people who are jumping onto the bandwagon because of the trend, but there are also people who are seriously into fitness.

Don’t get me wrong; fitness has different meanings for different people. But the closest definition we have is the one purported by Greg Glassman, the founder of Cross Fit.  He defines fitness as “the ability to move heavy loads over large distance in a short period of time.” And it is as simple as that. This encompasses lifting, endurance, power and speed into the definition of fitness.

But most people don’t know the actual meaning of fitness. If you have bulging biceps and a massive back but you can’t run up a flight of stairs without breathing your lungs out, what’s the point?

That’s why gyms need to step up their game. The people are willing to adopt new concepts and ideologies, they just need the right facilities and services which is worth their money.

Amongst several fast- changing trends in the field of fitness is the defiant evolution of the definition of fitness amongst women. The shifting dynamics of fitness coined as a skinny waist and body for women is quickly losing out to the beautiful concept of strong healthy women. Fewer women are crowding around treadmills and instead opting to lift some damn weights.

It is heartening to see that the size zero fiasco is slowly fading out and women are embracing strength as a measure of health and fitness. On the forefront of this brigade are the screaming hot trainers from The Pump: Nat and Pooja. We had a chance to hangout with these strong, beautiful women and listen to their fitness stories and philosophies.

POOJA KC

For many people, heading to the gym and working out is all about achieving a fit body; but there are some who look at it as a therapeutic experience to help get them out of difficult times. Pooja was battling her inner demons after suffering from personal issues in 2013. It was at the gym where she found solace.

Lifting weights had
an empowering effect on Pooja, providing a sense of strength during times when she felt her weakest. It provided her with the confidence that she was having trouble finding, and served as a turning point in her life.

“It helped instill the belief that I was as strong as anyone else, regardless of sex.” Explained Pooja.

TNM: WHAT DO YOU THINK ABOUT THE CHANGING DYNAMICS OF WOMEN’S FITNESS AND THE TRENDS THAT ARE GOING ON IN THIS FIELD?

Fitness is being commercialized too much. All everyone wants anymore are six packs and bulging biceps. I
have had clients here where they come in and ask to look like Katrina Kaif. But that completely defeats the purpose of fitness. Everyone is born with different body types. Having a six pack is not the definition of being healthy.

What I like to focus on is that not the extra inch
of fat on your belly but what you are doing and have achieved along the way. You come to the
gym for yourself and
not to get approval from someone else on how you look. There are so many diseases that come along because of an unhealthy lifestyle so working out is one way to decrease the risk of getting these diseases in the future.

And another thing is working out doesn’t mean that you have
to go to the gym, just
be active in your daily life; jog, walk instead
of taking a car, use the stairs instead of the lift.

TNM: WHAT ARE PEOPLE DOING WRONG WHEN IT COMES TO FITNESS?

All the workout in the world becomes useless if you have unhealthy eating habits. You need to have a balanced diet in your daily food so don’t eat too much of something and too little of something else. You need all the nutrition and don’t eat just for the sake of filling your appetite but know what you are eating and how hygienic it is.

Our traditional way of eating also needs to be modified. On its own our local meals are healthy and provides good nutrients, but where we go wrong is the portions and frequency.

Also, there are girls that have stopped eating or eat way less than they should have in the name of dieting to achieve images portrayed in the magazines, television and the social media sites. Losing weight is a slow process, you didn’t gain weight overnight and you’re not going to lose it overnight either.

TNM: HOW DOES FITNESS PLAY AN IMPORTANT ROLE IN WOMEN’S LIVES?


With the passing of time and as women grow older our bodies tend to sag in different ways it is our anatomic build. Lifting weights will help tighten the muscles and increase the bone density and it tones our body. We don’t have
the hormones to bulk up like men, so lifting weights will not make you look like a man.

Women want to look pretty and we have every right to be
but you should not chase unrealistic expectations. All the girls that you see on Instagram are fitness models and it is their job to look good and
fit because they are getting paid to look that way. So, you have to work according to your lifestyle and stick to what you should actually do and get healthy and fit.

Check out Pooja’s sportswear account where you can
find some of the snazziest fitness wear around town: sparsh_ bethebestyou

NATALIIA SVYRYDENKO

Fitness is not something you do just for the sake of it; it is a state
of mind, a lifestyle. Nataliia Svyrydenko, better known as Nat, has lived by this philosophy and exemplifies it to the fullest. Hailing from Ukraine, Nat was always into sports, and incorporating fitness as
a lifestyle came naturally to her. A force to be reckoned with, word about Nat’s proficiency as a personal trainer has spread rapidly and she is upholding her end of the bargain.

TNM: HOW WOULD YOU SAY DOES FITNESS FIT INTO SOMEONE’S LIFESTYLE?


I loved playing basketball and football. I was always an outdoorsy person, but that is not why I got into fitness. Sports and outdoor activities are leisurely activities; fitness is a lifestyle that you adopt. Unlike sports, fitness isn’t something you do just for fun; it is part of the way that you live.

I don’t drink alcohol, but it isn’t because I want to be fit. It is the way I have chosen to live my life. And that is the same reason I go to the gym every day.

TNM: WHAT IS YOUR APPROACH TO YOUR CLIENTS IN TERMS OF PERSONAL TRAINING?


It was when I gave birth to my daughter 9 years ago that I really began getting into fitness. And through the years I have always supported the notion that working out is so much more than what you get in terms of aesthetics. It is relaxing and therapeutic, and it brings out positive energy that relieves us of stress.

My goal with my clients isn’t to help them achieve unrealistic body goals like enormous biceps or 8 pack abs. It is more about motivating them to exercise in order to build up positive energy and flush out the negative. It’s a matter of being healthy physically, mentally, and emotionally.

Being fit is a necessity of day-to-day living. If you’re struggling with simple workouts, you ware going to struggle while performing every day activities.

You need to ask yourself if you are a 100% satisfied with your life. If the way you look and feel is keeping you from that satisfaction, wouldn’t you want to amend that. You have to keep your body clean of the toxins and then when you feel good, you will ultimately be happy. Engage yourself in some sort of activity, be it walking, jogging, or cycling. It just takes 30 minutes per day, 5 days a week to get your happiness.

TNM: HOW WOULD YOU DESCRIBE THE CURRENT FITNESS TREND?


With my clients, and most fitness beginners, their focus is mainly on losing belly fat or bulking up. I personally like to focus on developing the strength in leg, core and the hamstrings when I train my clients. Whatever the case, I make sure the effort
is present from both parties myself and the person
I am training. I sometimes have to be strict with
my clients. They complain at first then but they eventually come around and get their head into it. If my clients are not putting in their best efforts that is just bad publicity for me and I’d be more than willing to return their money and ask them to leave.

Crossfit is gaining popularity since it develops overall strength that trains you to become athletes more than bodybuilders. HIIT is also trending since it pushes your body to intense levels in a short period of time which is what people short on time really prefer.

Photo: Pritam Chhetri

Location: The Pump

Athletes: Pooja K.C, Nataliia Svyrydenko

Let’s face it. If you’ve been a serious fitness fanatic and have always strived to push further and do more, there must be at least one instance where you have injured yourself one way or the other.

Injuries are an inevitable part of the journey where you strive to push through physically. It may be a small one or a serious one but regardless, an injury is still an injury. A serious injury can take you out of your sport and shorten your lifespan as
a serious athlete or take you out for months forcing you to lose all your hard earned progress. The worst thing about injuries is that you can be the most careful and alert person but can still have an injury out of nowhere. It is needless to say that injuries can happen to anyone.

So, it is wise to know how to prevent them or tackle them if it comes to it. Let’s first look at some of the most common ways to prevent injuries.

1.WARM UP PROPERLY

I see lot of people hopping on straight to the bench press as soon as they enter the gym and do a couple lousy sets of jumping jacks. That’s one way to easily get injured. People don’t understand the proper concept of a warm up and are always in a hurry to lift weights. There are generally two phases of warmups:

• warming up the entire body or raising the body’s temperature
• warming up the specific body part about to be trained

People generally focus on the former but forget the latter. It is very crucial to start with high reps of the first exercise you are about to perform just to warm up that muscle as well as get your mind into the movement itself and slowly build up in weights while dropping reps until you reach your working set.

2.USE WEIGHTS YOU CAN HANDLE

Ego lifting is something we are all guilty of. I mean who doesn’t like moving a lot of weights and taking sweet instagram photos. But you can never be careful when you are using weights that you cannot handle. You cannot always rely on a spotter to save you from weights that has potential to crush you. People often forget that the weight room can be a very dangerous place.

3.ALWAYS USE GOOD TECHNIQUE

Before you starting putting on weights on the bar week after week, you gotta lay a strong foundation of the right technique. An okay technique can turn really bad over a period of weeks if not corrected. And that can lead to injuries. Majority of injuries are caused by a bad technique and if your foundation is not correct, it will only be magnified as you progress along. Although you don’t need to have a text book correct form all the time, you have to make sure that your technique is good enough to save your body.

4.USE PROPER GEAR

Another thing people miss out are proper gears. Your gears should complement your body’s structure and not just for style. Shoes are so much important. If your ankles don’t have proper mobility, you might need shoes with bigger heels. Similarly, if your knees are not too mobile, you might need shoes with a flat sole. Also, lifting belts and knee wraps or elbow sleeves might help keep you safe according to what lifts you are going to perform. Know your gear and use them wisely.

5.PROPER RECOVERY

One of the most common mistakes that lifters make is that they are at the gym
7 days a week without taking off days. People fail to realize that it’s not at the gym that you build muscle but rather while you are resting and recovering. What you are actually doing at the gym is breaking and tearing down the muscle fibers. And over months of wear and tear without adequate recovery, makes you body even more prone to injury. So it is often advisable to take at least 1-2 days off from training per week.

Now that we have covered the prevention part, let’s talk about taking care of injuries because no matter how careful you are, injuries can happen to anyone and at any time. In most cases, people make an injury even worse and instead of it being healed in a day or two, it may last for weeks and hurt you in the long run.

1. LET IT HEAL

An immediate injury needs rest to recover. Rather than pushing through and getting even more injured and taking a longer break, it is often wiser to let it heal and come back quicker. Remember, being stupid is not hardcore.

2. START WITH PROPER TECHNIQUE

Once you are back at the gym, the first thing you have to look for it to check if you have a proper range of motion and if so, try to build up your foundation. An injury can be a blessing in disguise where you can work on correcting your form and technique.

3. START LIGHT

As much as we want to get back to our old lifts and hit new PRs, it will only
set you back even more. Let your body recover with lighter weights and once you

think you are fully recovered, take one more week training light. Your body will thank you for it.

4. GO HIGH REPS

High reps create pump and it draws blood to the affected area. Since blood carries nutrients, it helps heal the injuries faster too. High reps also help you practice your form better.

5. SEEK PROFESSIONAL HELP

If it’s a major injury, it is often advisable to go see a medical professional because they would know better.

All in all, one should not fear injuries but be careful and well prepared about it. After all, if you seek greatness, you gotta push your boundaries and when you’re pushing yourself harder, you are putting yourself at a risk. But that doesn’t mean you have to be afraid of the failures, just be a little more cautious.

LOCATION : THE PHYSIQUE WORKSHOP,KUMARIPATI


ATHLETES: YASHIV MANANDHAR, ADITYA SHRESTHA, ASHISH RAJ SINGDAN

PHOTOS: PRITAM CHHETRI


WORDS: SUSHANT PRADHAN


WWW.SUSHANTPRADHAN.COM


FOLLOW HIM ON YOUTUBE SUSHANT PRADHAN (TPWFITNESS)

In the recent years, the trend of weight training has caught up dramatically. Go to any gym and you’ll see more people pounding on the iron than you see people hogging on the treadmill. And rightfully so, times have changed and time and again research has proven that a combination of weight training and cardio produces better results than just performing endless hours of cardio.

We want quicker and optimal results hence training smart is equally important as training hard is. But what if we could get the best of both worlds at the same time? What if there was a way to save our time and deliver us results more optimally? To be honest, cardio is dreading. I personally can’t walk on the treadmill for hours and waste productivity away. I know a lot of us are busy people and don’t have that kind of luxury. This is where Barbell Complex comes into play.

Let me quickly explain to you what Barbell complexes are. Well, to keep it simple, it’s a combination of three or more exercises done one after another without letting it rest. It’s kind of like a circuit workout using just the barbell and your body. But where it differs from typical circuit training is that barbell complexes are done in relatively lower reps, allowing you to lift heavier weights in each movement. And that allows you to build muscle more effectively.

EXERCISE SELECTION

Barbell complexes are usually done with explosive, multi-joint movements starting with the movement where you can lift the least weight in and ending with your strongest movement. This is because of the fact that since we are not going to be changing weights while we’re on the set, the set progressively becomes harder as our muscles get more and more involved in the movements. So something like upright rows would come before deadlifts and not the other way around.

THE METHOD

Now, let’s talk about the workout as a whole. One way to do it is to try to finish as many circuits in a given time as possible, the traditional AMRAP style (As Many Reps As Possible). Let’s say we set up our stopwatches at 10 minutes and do as many circuits as possible in that time with minimum rest between sets just to keep us going. Oh trust me when I say this.. IT’S BRUTAL!

The other way would be to complete set number of circuits with fixed rest intervals between each circuit. Let’s say, something like 8 circuits with 60 secs rest in between each circuit.

TIMING

Barbell Complex can be incorporated in your workout in different ways. The most common way to incorporate them would be to have them on your active rest days. If you are like me, you won’t work out 7 days a week because your body needs rest to recover and come back stronger. SO you can incorporate these on your rest days since these

are not as taxing to your muscles and CNS (Central Nervous System) as a full blown workout. So a quick (but brutal) 10-20 mins high intensity workout would be optimal on your rest days.

The other way is to do them as finishers by putting them at the end of your main workout. Don’t forget to take some rest and some intraworkout recovery nutrition ( I personally use Amino Energy by ON) after you’re done with your main workout.

FREQUENCY

Since these are not like your average conventional cardio, I wouldn’t advise to do them every day. These are taxing to your body in terms of cardio so I’d advise to perform them not more than 3 times per week on alternate days. Beginners can start with one session per week and build it up from that. Slow and steady is the way to go and consistency is the secret to success.

All in all, everybody is different and have various preferences. Barbell Complex might not be for everyone. But if your goal is to get the most out of your efforts in the shortest time, this just might be something you’ve been waiting for. It is also advisable to incorporate them in your training regimen if your goal is to maximize sports performance. It gets you stronger, provides explosiveness and helps build stamina that your sport requires.

Always remember, it’s not about the number of hours you train but it’s about the type of intensity you put in your workouts that gets you the result.

SAMPLE WORKOUTS

BEGINNER WORKOUT (8 REPS OF EACH MOVEMENT)

UPRIGHT ROWS

BARBELL ROWS

SQUATS

ADVANCED WORKOUT

(6  REPS OF EACH MOVEMENT)

HANG CLEAN

OVERHEAD PRESS

THRUSTERS

BURPEES

DEADLIFT

If you’re crazy enough, try the 20 min AMRAP

The blankets are out, there’s a noticeable hike in your caffeine intake and you’ve got the sniffles. Winter is officially back so bust out your hoodies and refrain from swapping your daily showers for deodorant blasts. With the dropping temperatures come the inevitable “posh-overly-expensive” coffee posts on Instagram and a steadily faltering ability to gauge your eating habits. It isn’t uncommon for productivity to reach all-time lows during the winter seasons and it’s equally likely that people blame it on the weather. After all, soon after you finish lunch, it’s already getting dark.

For the average Joe, dragging themselves to hit the gym after a grueling day of struggling through chores and plummeting temperature is the last thing they want to do. I don’t blame you, I would have been the same. But if you are serious about your fitness progress, there is no better time than to step things up than this winter. You don’t want to be that guy who rushes to the gym as soon as summer creeps up around the corner, expecting to redeem yourself of the winter mischief. That’s not going to work too well.

Getting visible results takes time and you need a head start if you want to get your beach body ready by summer.

But I get it, we are all humans and the weather does affect us. So in this article I’m going to give you tips on training and nutrition that’ll help you enjoy the laziness of winter while also keeping your progress intact (or even better).

So here’s the plan. Unless you’re already overweight, it’s a good idea to build mass during the winter. The first reason is that since your body will be hidden underneath layers of clothing, a little bit of fluff won’t hurt. Also, we need slightly more calories in the winters just to keep our body temperature up, so why not? Let’s start with the training first. Committing to something and being accountable and accomplishing your goals is very important. Setting your fitness goals too high and failing to meet them will hamper your confidence and you don’t want that.

So I’d advise you to hit the gym only 3 times per week. Yup! Only three times. That too on alternate days. On these days perform full body workouts. Don’t underestimate routines that work the entire body, they are immensely effective.

We have 7 major body parts (Chest, Back, Shoulders, Legs, Biceps, Triceps, Abs). What I want you to do is pick one exercise per body part and perform anywhere between 3-4 sets of it. Try to incorporate as many compound movements as possible. Now the trick with full body workouts is to periodize the training. What that means is putting in planned variations in your regimen, especially when it comes to the number of repetitions.

What we will be incorporating here is called DUP or Daily Undulating Periodization. To keep things simple, it’s just a fancy way of telling you to vary your rep range every workout in the week.

Personally, I start the week with heavy weights and lower reps so I work in that 4-6 rep range. The mid week workout is usually high rep work just to get the blood flowing which helps in recovery, usually the 15-20 reps range. And towards the end of the week, I work on that mid range of 8-12 reps.

You can vary the exercises from workout to workout but keep it the same from week to week. Week 1’s Workout A should be similar to week 2’s Workout A. This is important because we want to be able to compare our workout performance, which brings me to a very important advice: always track your workouts. Always.

Without a proper workout log, you are just running blindfolded hoping to reach your destination without having a proper view of the route. Hence, I always put so much emphasis on tracking your workout performance and aiming to improve every consecutive workout.

Part 2 of the workout would be to do some sort of cardio work on the rest days. It can be as simple as talking a brisk walk, a good run or even doing some home workouts. I have a few home workout routines on my YouTube Page (pardon a little shameless marketing will ya)

Now, let’s talk about nutrition. Let’s get something clear right off the back, without proper nutrition you’re just wasting your efforts. The first thing you need to do is to stay hydrated. People drink less liquid during the winter but it is very important to be hydrated, especially during the winter. Your body needs water to perform at its optimal levels and dehydration is one of the reasons why people get injured at the gym. If your body is dehydrated, it loses its flexibility and performance decreases. This also means that you are at a higher risk of getting injured. So always, stay hydrated; even if that means you have to carry a portable toilet around you. Another thing that your body requires during the winter is carbs to keep yourself warm.

So enjoy a little more of carbohydrates. Your body will thank you. Trust me, I have tried going on low carb/ ketogenic diet during two winters and the drop in temperature feels magnified. So keep your carbs just a little bit higher than what it would be during the summer. But wait, there’s a catch to it. You have to be extra careful with the fats. Try consuming lesser fat in your diet. Also when it comes to winter, it’s much easier to catch a flu or get sick easily. Hence, keep a good multivitamin and fish oil in your arsenal. It really makes a lot of difference.

So, don’t let dropping temperatures become the reason of regret when summer comes. Don’t hit the snooze button and hit the gym hard. All you need is a cup of strong coffee (or rounds of it if you are like me) to get your day started and keep you going.

SAMPLE WORKOUT A: 4-6 REPS OF 4 SETS

Flat bench press

Deadlifts

Clean and Jerk

Squats

Barbell curls

Close grip Bench press

Weighted crunches

SAMPLE WORKOUT B: 15-20 REPS OF 3 SETS

Incline Dumbbell press

Pulldowns

Lateral raise

Leg extensions

preacher curls

skull crushers

Leg raises

SAMPLE WORKOUT C: 8-12 REPS OF 3 SETS

Machine flys

Barbell rows

upright rows

Leg press

Hammer curls

Pushdowns

Decline situps

The fitness journey isn’t half as difficult as people make it out to be, but getting started is what really takes it out of you. The mental determination and commitment that is demanded from the beginning of a fitness journey is one of the most difficult hurdles you will face, followed by commitment.

Most gym instructors will tell you to stick to a few compound movements in the beginning and that is usually a good place to start. Compound movements help build strength and are good stepping stones towards more targeted and complex workouts. But to get things started, these workouts are your best bet.

The foundation of body building revolve around a few basic workouts, and here are a few that you should get right.

PULLS UPS.

In just one pull-up, your body calls upon the muscles from your fingers, forearms, biceps, triceps, shoulders, back and core. Not only will your strength increase dramatically from pull-ups, but your upper body will become bigger and more defined. Moreover, the strength you derive from doing pull-ups will help you improve your performance in other exercises like the bench press or overhead press.

WHAT NOT TO DO.

The assisted pull-up machine is something you should avoid. People, in order to crank out more pull-ups go to the aid of this machine but it’s a useless crutch. If your goal is to do several unassisted pull-ups, you’re wasting your time with these machines. A mental factor exists when doing pull-ups. Because you know the machine is helping you up, you probably won’t exert as much effort as you would if doing pull-ups unassisted.

Also, you don’t use all the muscles needed for real pull-ups when using the machine. When doing real pull-ups, your body has to call upon larger and smaller muscle groups all throughout your body for you to pull yourself up. A machine won’t recruit as many of these muscles. Thus, when you make the switch to doing unassisted pull-ups, you won’t have the strength needed to complete them.

DOING MORE THAN ONE PULL-UP.

If you currently can only do one pull-up, start out by doing 12 sets of 1 pull-up with a 45-second break between sets. Do the routine two times a week. Once you can do two pull-ups, begin this routine:

WEEK 1: 6 sets of 2 reps. 45-second break in between sets. Twice a week.

WEEK 2: 5 sets of 3 reps. Twice a week.

WEEK 3: 4 Sets of 4 reps. Twice a week.

WEEK 4: 3 Sets of 6 reps. Twice a week. If you’re able to do more, go ahead. Like I said, by this time I was able to increase my reps to 10.

When you get to the point that you’re able to do more than 12, it’s time to start adding weight to your pull-up routine, like the bad ass guy in the photo.

DEAD LIFT

This is one of the best strength building exercises you can do and it works the entire body. When you deadlift, you use every single muscle in your body. Your arms, forearms, and hands hold onto the barbell and make sure the bar stays in the right position and stays stable throughout the lift. Your shoulders and traps hold the weight and hold it stable. Your back and core help keep your entire body tight and stable to help keep your spine secure. Your posterior chain and legs to act as a lever and lift the weight.

And the deadlift is perhaps the purest measure of strength: either you can pick the weight off of the ground, or you can’t.

THE STANCE

• Load the bar and secure the plates with collars.
• Stand with your feet about hip width (8-12 inches) apart, and your feet slightly angled outwards (5-10 degrees)..
• Next, without moving the bar, or your hips, lean over and grab the bar. Your legs should still be straight at this point. Your grip width will be slightly outside of your legs, but not so they touch.
• Now that you’re holding onto the bar (and not moving it), move your hips down. While you do this, your shins will come forward until they touch the bar (stop moving your hips down when your shins touch the bar). Squeeze your chest up. As you do this, your back should flatten, and your back should go into a neutral spine position.
• Take a deep breath in, and while keeping your entire back and core tight and your chest up, drive through your heels and pull!

THE PULL

• All of your weight should be on your heels and mid foot.
• During the movement, your entire body should move upwards at the same speed. This means that your butt should not rise faster than your chest, or vice versa.
• Think about leading with your chest as you drive through your heels, and make sure you keep it up and tight.
• Your arms should stay straight the entire time. They are literally just there to hold onto the bar – they are not bending or pulling at all.
• The bar should stay in contact with your body the entire time – you will literally be dragging it up your thighs.

• As you are pulling, you should be squeezing your glutes. Once the bar passes your knees, think of getting your hips under the bar by squeezing your glutes. So while you’re pulling with your arms, you’re pushing through the floor with your feet, pushing your butt under the bar.
• At the top, do not hyper extend and lean back. You want to keep your spine neutral and everything tight.

THE DROP

• Your body should descend all at the same time, just as it ascended, only backwards.
• Don’t lose tightness until you let go of the bar. This is extremely important – a large amount of deadlift injuries come from people getting super excited about making a lift, losing tightness, and then putting the bar down wrong.

THE GRIP

This is an important part of the Deadlift. If you can’t grip the bar properly, you can’t lift it properly. There are two main grips to use. The double overhand grip and the mixed grip. The double overhand grip is the safest grip, and the best grip for beginners.

(WRONG)

(RIGHT)

The mixed grip offers quite a few disadvantages – it places uneven stress on your shoulders, can aggravate problems in the biceps on the side in which your palm is facing outwards, and it’s easier for your lift to be uneven as you’re literally gripping it uneven. However, you can physically lift more using this grip.

SQUATS

Another staple workout that engages the entire body is the squat and it helps build a lot of strength. It also doubles as a good workout to help you lose weight. Even though the squat is considered by many to be a “leg” exercise, it’s really a full body movement that works just every muscle group in the body.

A simple bodyweight squat uses almost every muscle group in the body – and if you add a dumbbell or barbell into the equation, I would even argue that they use every single major muscle group to complete.

Get into the squat rack, set the bar at just below your shoulder level, and set the safety bars low enough that you’ll be able to squat low with the bar on your shoulders. Duck under the bar, grab the bar with your hands in a wide grip (palms facing forward), and rest the weight across the upper part of your back (not your neck!).

(WRONG)

Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Squat up by extending knees and hips until legs are straight. Return and repeat.

(RIGHT)

(WRONG)

THE OVERHEAD PRESS

Looking to build strong shoulders, chest, and arms, while working the rest of your body as well? Look no further! The press helps improve deficiencies in your overall upper body strength, translating to improved numbers on the bench press, chin-ups, rows, and more. If you are plateauing on any of these, try focusing on the press for a few weeks and see how much it helps!

Since you are standing (and not sitting or leaning against any object like in a bench press), the press helps to develop your core and stabilizer muscles in your trunk, as well as point out imbalances in your back. When your upper back is being supported by a bench, there is a lot of room for imbalances to be masked. In the press, there is nowhere for those imbalances to hide.

Start with a squat rack and a bar. The rack should be set at the same height as if you were going to squat – so that the bar is at the same height as your collarbone. Your elbows and forearms should be in a vertical position, straight up and down. If your elbows are pointing outwards or inward (instead of straight down), your grip is either too narrow or too wide.

Press bar upward until arms are extended overhead. Lower to front of neck and repeat.

We’re going to break it down for you here. You are going to over eat in the holidays. All that mutton, beer and whisky is going to wreak havoc on your dietary habits and it is inevitable, like global warming. Good news; it’s the holidays and you deserve to enjoy it with your friends and family, especially when the entire premise of our celebrations revolve around feasts.

However, all that feasting is not going to help you get that next-summer body. But you can turn this evil into some sort of good. This routine utilizes your entire body and brings in the goodness of both cardio and weights.

Warm up by doing some total-body dynamic stretching for five minutes, and then begin the workout with Circuit 1. Go through each circuit three times and rest for one minute between rounds. Your workout will take a grand total of 45 minutes. After you’re done, cool down and stretch for 5-10 minutes.

CIRCUIT 1

JUMPING JACKS

3 SETS OF 1 MINUTE

• Start by standing with your feet together. In one motion, jump your feet out to the side and raise your arms above your head.
• 
Immediately reverse the motion by jumping back to the starting position.
• Repeat for the recommended amount of repetitions.

BODY WEIGHT SQUATS

3 SETS OF 1 MINUTE

• Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
• Begin the movement by flexing your knees and hips, sitting back with your hips.
• Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

BENT OVER

BARBELL ROW 3 SETS OF 1 MINUTE

• Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
• Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
• Then inhale and slowly lower the barbell back to the starting position.
• Repeat for the recommended amount of repetitions.

AIR BIKE

3 SETS OF 1 MINUTE

• Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
• Bring knees up to where they are perpendicular to the floor,
with your lower legs parallel to the floor. This will be your starting position.
• Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
• Go back to the initial position as you breathe in.
• Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
• Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

CIRCUIT 2

PUSH UPS:

3 SETS OF 1 MINUTE

• Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
• Next, lower yourself downward until your chest almost touches the floor as you inhale.
• Now breathe out and press your upper body back up to the starting position while squeezing your chest.
• After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed

BARBELL WALKING LUNGES

3 SETS OF 1 MINUTE

• Begin standing with your feet shoulder width apart and a barbell across your upper back.
• Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
• Drive through the heel of your lead foot and extend both knees to raise yourself back up.
• Step forward with your rear foot, repeating the lunge on the opposite leg.

PLANK

3 SETS OF 1 MINUTE

• Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
• Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

CIRCUIT 3

DUMBBELL THRUSTERS

3 SETS OF 1 MINUTE

• Clean two dumbbells to your shoulders. Clean the dumbbells to your shoulders by extending through the legs and hips as you pull the dumbbells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
• Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
• At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels. As you do so, press both dumbbells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
• As you begin the next repetition, return the weights to the shoulders.

DUMBBELL BICEP CURLS

3 SETS OF 30 SECONDS EACH

• Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
• Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
• Then, inhale and slowly begin to lower the dumbbells back to the starting position.
• Repeat for the recommended amount of repetitions.

SIDE BRIDGE

3 SETS OF 30 SECONDS EACH

• Lie on your side and support your body between your forearm and knee to your feet. Hold position for two to four seconds.
• Repeat on the other side.

Bitter truth: we’re not born with genetically large deltoids. Thankfully, that does not necessarily mean you can’t work your way to create massive defined shoulders. Shoulders can really draw attention to the arms and the chest, and when developed symmetrically, the tie in between the muscle groups gives the physique that artistic quality. Massive shoulders are a staple if you want to build that sought after X frame, and trust us, you want that X frame.

Orthodox workouts are great to get you started, but it is important to step things up. If you’ve been following the same old routine and not seeing results, perhaps it’s time to work some of these novel exercises into your delt workout.

Leaning Dumbbell Lateral Raise

This is a single-joint movement for the middle delts in which the range of motion
is slightly redefined. Leaning away from a stationary post increases the middle delt head’s time under tension. That’s because when done standing, the first 15-30 degrees are governed by the supraspinatus of the rotator, but now that you’re leaning, you remove the supraspinatus and engage the middle head right from the start. By the time you reach shoulder level or higher, you’ve stimulated the middle delt head fibers through a greater range of motion than you can during the standard version.

The Move: While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. Lower the dumbbells back down slowly to the starting position as you inhale.

Kettlebell Shoulder to Shoulder Press

This is a multijoint movement that emphasizes the front and middle delts, alternating the stress from one side to the other on consecutive reps. This exercise can also be performed using a dumbbell. This exercise works the shoulders a bit differently because your shoulders are somewhat forward

of your body rather than out to the sides. You also get a bit of core work because the weight is offset. It also shifts the weight such that one arm is the primary mover and the other is secondary, whereas for the next rep it’s reversed. That creates a different stimulus where it’s not a one-arm or two- arm press—it’s somewhere in between.

The move: Hold the kettlebell with your thumbs hooked around the handle at your right shoulder with your elbows underneath it. Press it above your head, then lower it to your other shoulder, then reverse it. The motion is in the shape of a triangle.

Single Arm Landmine Press

This is a single-arm (unilateral) multijoint overhead press that emphasizes the front and middle delts. It is a fun effective substitute for the overhead presses. The main reason being, that some people
find it painful to these overhead presses. Also, the repetitive nature of going directly overhead can inflict cumulative damage to shoulder joints. And because you are only pressing one side, you are off-center and that helps you activate your core.

The Move: If your gym doesn’t have a landmine installed, wrap a towel around the end of a barbell and wedge it into a corner. Load the bar to an appropriate weight and raise the bar from the floor, taking
it to your shoulders with one or
both hands. Adopt a wide stance. This will be your starting position. Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force and return to the starting position.

Landmine Shoulder to Shoulder Press

This is a multijoint movement that emphasizes the front and middle delts, alternating the stress from one side to the other. Instead of using just one side at a time during the movement as with the single-arm landmine press, you’re using both arms, pressing up to your midline and then lowering to the opposite side. Here, you’re doing a triangle motion again. You still have an offset load, but you’re not pressing it vertically. The load is pressed in more of a diagonal fashion and back and forth between sides.

The move: Load the bar to an appropriate weight and raise the bar from the floor, taking it to your shoulders with one or both hands. Adopt a wide stance and grip the bar with both hands while keeping the weight on one shoulder. This will be your starting position. Perform the movement by extending the elbow, pressing the weight up and shifting it to your other shoulder. Move explosively, to do a triangular motion then repeat to finish a rep.

High-incline Shoulder Press

This is a multijoint overhead press that emphasizes the rear and middle delts. You won’t find many (if any) shoulder presses that recruit the rear delts as a primary mover, but here’s one. Set the incline bench to a steep angle, and lie prone against it (chest facing the bench), performing a shoulder press. It really engages the rear delts along with the middle and upper traps.

The Move: Set the incline bench to a steep angle, and lie prone against it (chest facing the bench). Place the dumbbells upright on top of your thighs. Now raise the dumbbells to shoulder height one
at a time using your thighs to help propel them up into position. Make sure to rotate your wrists so that
the palms of your hands are facing forward. This is your starting position. Now, exhale and push the dumbbells upward until they touch at the top. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.

Bent-Over Rear-Delt Fly With Neutral, Offset Grip

This is a single-joint movement for the rear delts that brings a variation to the bent-over lateral raises. A recent study showed that the EMG activity for the posterior deltoid and infraspinatus was greatest when performing a reverse fly with a neutral hand position (palms facing each other) compared to a pronated (palms-down) grip. By gripping the dumbbell such that your pinkies butt against the inside plates forces you to resist shoulder internal rotation by using more of your posterior delts as external rotators. That creates higher activity for the rear delts.

The Move: Stand with your legs shoulder width apart. Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. Grip the dumbbell such that your pinkies butt against the inside plates. This will be your starting position.

Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: avoid swinging the torso or bringing the arms back as opposed to the side.) After a one second contraction at the top, slowly lower the dumbbells back to the starting position.

There are many people who, for some reason or the other, refuse to step foot into a gym. Whether it’s the fear of injuries, or the misconception of suddenly turning into Arnold the moment you set hands on some dumbbells people refrain from going to the gym. Whatever your reservations are you are entitled to them, but that does not mean you get to laze around. So, for people who are looking for workouts that don’t require any equipment or specific space, there is the option of Insanity.

Simply put, Insanity is a system that will whoop your butt into shape. And if you do it right, it is brutally effective. To be honest, it’s not doing much to make itself appear any less intimidating because
you wouldn’t expect anything less from a workout with a name like that. However, as brutal and unforgiving as the workout may be, it has consistently shown results amongst the practitioners. Insanity is a workout that utilizes your bodyweight
for resistance, and that means you don’t require any gym equipments to go through a session.

The program is based on a fitness method called “max interval training.” Unlike traditional interval training where you exercise at a very intense pace for a short period of time, and then rest for longer periods in between to increase your aerobic fitness level while burning fat; max interval training takes it up a notch.

It has you work as hard as you can for 3-minute intervals, with 30-second periods of rest in between. According to the Insanity web site, exercising at this extreme intensity level will help you burn up to 1,000 calories an hour. That is the equivalent of 15 slices of white bread or 6 packets of peanuts.

However, Insanity isn’t as trivial as shedding calories. No. You’re working your entire body and developing strength and stamina while shedding fat. It’s small wonder why it has become so popular globally. The good news is, you can experience the Insanity here in Kathmandu.

Fitstop Fitness Nepal is conducting regular classes of Insanity. As the only certified Insanity Trainers in business, their classes have gained popularity. Their focus
has been on group workouts which have shown great effectiveness in keeping the participants motivated and bringing out results. We talk with Samyak Udas, who is the Insanity trainer at Fitstop Jawlakhel, to find out more about the program and what to expect?

How did it all start out?

After eight years of regular Insanity workouts through their home DVD program, we thought it was essential to bring it to Nepal to offer an internationally certified fitness program with a global appeal. Insanity is based on the High Intensity Interval Training (HIIT) module, and each of their sessions are scientifically designed and organized to give you the optimum results. In fact, a
lot of professional athletes use Insanity to supplement their existing fitness regime. Every Insanity session gives you a whole body workout focusing of plyometrics, strength, speed and Agility. The goal is to get your heart rate to your optimum level and increase your overall fitness level, i.e. stamina, endurance, agility and flexibility.

 Who is this for?

Anybody and everybody can join this program. As long as you have the will and determination to strive for a fitter lifestyle, you are eligible to join. Insanity is probably one of the most popular and result oriented group fitness workouts at the moment and there is ample reason for it

Who is it not for?

Apart from anyone who suffers from serious injuries, anybody can practice Insanity.

Why is Insanity good for you?

It sheds fat and builds lean muscle very effectively. You’re working out at an intense pace for 2-3 minutes and resting for 30 seconds before starting another round. That keeps your heart rate up and that incinerates fat. And your workout is over in under an hour, which is the ideal time for any workout routine. Do it for more than that at a time and cortisol kicks in which depletes the positive effects of exercising. So what Insanity effectively does is bring the most out of every workout.

What does it take to see results?

Results are directly proportionate to the effort you put into the workout. Although it is a group workout, each one will be working at their own fitness levels. As trainers, we will motivate you to get the best out of your Insanity workout.

Globally, Insanity is known to deliver faster and sustainable results in comparison
to other fitness models. In fact, it has
been proven that 60 sessions of Insanity is equivalent to a year’s worth of gym membership in normal circumstances. So you do the maths.

 Here are the workouts you can look forward to doing in the classes.

1-2-3 HEISMAN

FLOOR SWITCH KICKS

GLOBE JUMP

INCH WORM

LATERAL TUCK JUMPS 

MUMMY KICKS 

PLANK SHOULDER TAPS 

ROTATION JUMP SQUATS 

PLANK TO SQUATS

SINGLE ARM PLANK HOLD 

SKI ABS

STRAIGHT ARM JACKS

TUCK JUMPS

X JUMPS

We asked some of the guys who’ve been practicing Insanity Workouts about their experience, and here’s what they have to say.

Astha: I have definitely seen results, I’ve lost six kgs with the combination of body fit and Insanity. And it’s not just about the weight loss, I’ve actually started seeing my body get more toned which is very motivating.

Karan: At one point I lost 6 kgs in 3 weeks without even restricting my
diet. I was going through a packet of bacon every night. I hadn’t been regular with the workouts and I have recently started Insanity again and I can feel an improvement in stamina.

Smrity: I’ve gone through a transformation and the positive changes are clearly visible. It has been a life changing experience for me. The endorphin boosts you get from the workouts are addictive.

Pallavi: I’ve tried different workouts before but this has been the most effective. I feel so much stronger and more energetic.
I know I’m pushing my body to the maximum limit but it’s all so worth it.

Raj: I’ve been doing insanity for a month. I was training weights with one of the instructors of Insanity, he asked me to give it a try. I’m still only a month into
the programme so I think it’s a little too soon to start showing results but it has definitely helped me with my stamina and endurance. The experience has been good.

The popularity of functional fitness is catching on globally and as a country, we aren’t too far behind on the trend. Isolation exercises still rule amongst the masses, but it’s just a matter of time and awareness before more people shift from pushing weights at the gym and get into more functional workouts. The Pump is one of the first facilities in Nepal to focus completely on functional fitness. Walk into the gym and it’s immediately apparent that conventional fitness has been thrown out the window. Dumbbells, barbells and pulleys have been replaced with kettle bells, battle ropes and massive tyres.

The Pump, located at the vicinity of Moksh Jhamsikhel, is the brain child of Ashish Yakthumba. Ashish started training at a young age under the guidance of Sachit Pradhan (one of the most prominent bodybuilders and a veteran trainer of Nepal). With a fair amount of experience under his belt, Ashish began training members of the gym as an instructor. A series of life events followed and Ashish found himself in Dubai’s Sheraton Hotel. Although originally stationed as a Chef, Yakthumba once again found himself working as a personal trainer at the hotel’s gymnasium. There he began looking into a few rope workouts which he found interesting. Luckily, one of his clients volunteered to help Ashish get things started. After acquiring a few equipments, he started training his clients two to three times a week outdoors with ropes, tyres and hammers.

However, the Hotel he was working at closed down for renovations and Ashish came back to Nepal to get something started here.

“Obesity is starting to become a serious problem in Qatar, so a lot of outdoor workout areas started popping up. That way people could just go out and workout whenever they want without having to join a gym. What I really wanted to do was to implement this in the parks of Nepal so that people could just come and work out. But the government makes doing things difficult here. But I have a skill that can help people change their lifestyle, and that’s why I started The Pump.” Explained Ashish as we started talking more about this one of its kind facility.

What sort of work outs does The Pump provide their clients. Would you call this cross fit or functional training?

At its core, it’s functional fitness, but you can modify it to your own personal goals. You can do cross fit, train to get big, lose fat; it’s basically open for everything. It’s very versatile that way. I’m also planning on getting more equipment that can help members train well; like heavy bags. There are so many things you can do with a heavy bag. You can hit it, carry it around or slam it on the ground.

The equipment here isn’t what you’d find in a traditional gym.

That’s because the equipment here is more versatile and flexible in terms of utility. The equipment makes sure that you move a lot, and you’re moving your entire body. And when you move more you become more effective. Take for instance the kettle bells. With just one kettle bell you can work out your entire body, but you can’t do that with a dumbbell. With the kettle bell you move a lot and you need to put in more concentration.

If I’m looking to lose weight what is the most important thing I need to keep in mind?

Proper nutritional diet is very important. If you’re working out hard at the gym, it is also necessary to follow a good diet plan. Eating proper food is important, but it is equally important to eat at the right time. Try to get in small meals four to six times a day instead of three large meals.

Resting is also important. If you’re not well rested you can’t give your hundred percent when you workout. And in order to achieve any goal, you need to give it your all every time you’re working out.

Can a complete beginner start doing crossfit?

Yes, but you have to start off at the beginning. A certain amount of physical fitness helps but if you are a complete rookie, we can get you started from the basics that focus on the very basic of movements. Crossfit is about a lot of repetitions and variations, so you cannot expect a newbie to push himself/herself on the very first day.

What benefits can a person going to a regular gym get by switching to The Pump?

At The Pump, people get a variety of workouts that utilize ropes, hammers, TRX, tyres etc which you can’t get at the gym. You get to do cardio and weight train so you can burn fat and build muscle at the same time. You’ll workout muscles in your body that you never train at the gym which gives you a perspective about the possible potential to which you can push your body.

Location: The Pump, Gyanmandala Building, Jhamsikhel

Photography: Bibhas M. Suwal

Lifting heavy weights and building a muscle bound body frame might not be everyone’s cup of tea. Maybe a lean ripped body is what you’re after and that’s completely alright. Doesn’t make it any easier to achieve though. You might not have to hit the gym as often but you will have to put in your effort.

If you want to avoid the gym and weights, calisthenics strength training is for you. But if you’re thinking it’s a shortcut to a fit body, you’ve got something else coming. Calisthenics is basically body weight training and it’s hotter than ever.

Before the invention of machines, barbells, and bench presses, mankind was getting strong and ripped using nothing more for resistance than bodyweight and it seems like we’re making a full circle. The feeling of owning your body, pushing it to the limits and building functional fitness as well is a major confidence boost.

The aesthetic appeal is a major factor that calisthenics trainers possess because the calisthenics body starts in the middle, because when you train with bodyweight, you use your abs for every single exercise— and it shows!

Calisthenics seems to be defining the new age of fitness. And we’re all up for it.

PHOTO BY: BIBHAS M. SUWAL

MODEL: RITESH SHERCHAN

Manchin is no stranger to the camera. He already has had countless modeling jobs under his belt while maintaining a steady job. As if that wasn’t enough, Manchin is now venturing into movie business. His movie is called “The Winner” and it’s an action drama about revenge and he put on a lot of muscle for the role. The convention with most actors and models is to shed a lot of fat and put on a little muscle, which isn’t a bad thing, but there are very few who go the extra mile to grow big. Maybe that’s because growing big take a lot of time and effort.

Whatever the case, we wanted to learn more about Manchin and his fitness motifs and routines. We talked to him about his views and routines, here’s what happened.

1.How did you get into fitness? What inspired you to lift your first dumbbell?

My brother was my inspiration. Watching him sculpt a body after hitting the weights and it didn’t take much time for me to decide on following suit.

2. How has getting into fitness changed your lifestyle?

Getting into fitness changes your perception and priorities. I spend my spare time at the gym which wasn’t always the case. I’ve learnt to better manage my time and this has been useful for me so many times that I’ve lost count. It is a major confidence boost as well. You wouldn’t think fitting well into clothes would make you feel so confident; it also helps me afloat in the fashion industry. Compliments keep coming from my peers and that just keeps me motivated.

I’m used to modeling so the camera isn’t too much of an issue. Acting in front of the camera with 40-50 people looking at you was daunting at first but later I started getting into it and it was fun

3. You’re a pretty big boy, what goes into building a massive frame?

Yes, I’ve gained a considerable amount of muscle mass and that makes me bigger from the average Ram Shyam or Hari. But it takes a lot of hard to pack on muscle. If you want to get big you need to be committed and stay on track. Getting big doesn’t mean getting fat, so you have to follow a disciplined diet plan and eat proper food until you reach your goal.

4. Do you use supplements? If so, what do you use?

Yes, but I try not to overdo it. I take Dymatize- Super Amino 4800MG and GNC- Amplified Creatine 189 and most importantly my post workout protein shake.

5. What are the most common mistakes that you see people making at the gym?

Most of the times, it’s good to see new faces instead of the same old ones, but it’s a different story at the gym. I make it a point to hit the gym almost every day, but I always see different faces every week. Working out is a commitment, and a lot of people don’t seem to get that.

6. How important is it to have a proper trainer?

A trainer helps you set achievable goals and guide you towards them in the most efficient manner. Unless you’re very experienced, you cannot meet your target goals at the gym without the help of a proper instructor. Biting off more than you can chew at the gym can lead to injuries and a trainer can prevent that from happening. A trainer keeps you grounded and moving at the right direction, so it’s important to have a good instructor and follow his/her guidelines.

7. We hear you’re getting into movies now? Tell us a little about that?

The name of the movie is “The Winner”, and it’s my first movie. It’s an action drama about revenge. The release date of the movie had to be postponed because of the earthquake, but it’ll be out very soon.

The name of the movie is The Winner, and it’s my first movie. It’s an action drama about revenge

8.How was your experience in the movie business?

It was different. . I had participated in a 25 day workshop which helped in my performance.

LOCATION: FITNESS STUDIO NEPAL, UTTAR DHOKA

WORDS: TNM TEAM

PHOTOS: BIBHAS M. SUWAL

JYOTI KARKI has recently come onto the spotlight for his role in Zhingrana, and he has a number of other projects that will be rolling out onto screens very soon. But what really caught our eye was the fact that this guy is ripped. He has one of the best physiques we’ve had the fortune of being jealous of.

Jyoti is a graduate from Oscar International College, Nepal and he is a passionate actor making his way into the industry. His heart has always been on performing, and his dream was to become an actor. A lean lanky fellow when he completed his SLC, Jyoti thought it better to utilize the money his father gave him on a gym membership rather than its intended purpose of computer class tuitions. While his family thought he was in class, Jyoti was lifting weights religiously at his local gym. We can imagine the surprise his parents must have felt when they began to see their son turn into a marvelous physical specimen by joining computer classes.

Nevertheless, we’re sure a computer nerd wouldn’t be as impressive as this beast.

1) WHAT SORT OF DIET AND NUTRITION PLAN DO YOU FOLLOW?

I make sure I consume at least 2100 calories which includes at least 150g of protein. In theory, you’re supposed to consume 1 gram of protein per pound of body weight. I make sure to get in 4 to 5 meals a day and drink plenty of water. No junk food.

2) WHICH IS YOUR FAVORITE BODY PART TO WORK OUT?

I love working out my deltoids. The pump I get when I’m working them out is just amazingly exhilarating.

3) WHO ARE YOUR INSPIRATIONS?

The legendary Arnold Schwarzenegger and Kai Greene.

4) WHAT IS YOUR FAVORITE EXERCISE?

When I’m not hitting the weights, I like doing pull-ups and dips. And I love doing everything with weights.

5) DO YOU TAKE SUPPLEMENTS?

I am more into gaining muscle so I take Mass Gainers, Creatine, Amino Acid, Fish oil

and Pre workouts. Supplements are important but you really have to put in your effort at the gym.

6) WHAT COMMON MISTAKES DO YOU THINK MAKE MEN WHEN IT COMES TO WORKING OUT?

People start off and aim to become big and ripped within a few months and then give it a few months afterwards. Then they make the mistake of lifting too heavy too soon. And people also tend to skip on the stretches and warm ups, this can lead to injuries.

7)ANY ADVICE FOR BEGINNERS AT THE GYM?

It’s important to stay motivated, so find something to keep you motivated. It’s never too late to start and you should never give up.

Location: Oyster Fitness Club

Photos: Bibhas Maharjan Suwal