Iron Fitness

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Always focus on the foundation of physique development before paying attention to the details aka supplements. Always re...
22/07/2022

Always focus on the foundation of physique development before paying attention to the details aka supplements. Always remember, supplements are designed to ‘supplement/aid’ sound training and nutrition interventions and won’t make a meaningful difference to your results only on their own.

Plug: If you want get in the best shape of your life, click on the link in the bio and fill the coaching query form to opt for our (paid) online coaching program.

One of the beliefs in the fitness industry that has been floating for YEARS is that there are ‘good’ & ‘bad’ foods. In g...
22/07/2022

One of the beliefs in the fitness industry that has been floating for YEARS is that there are ‘good’ & ‘bad’ foods. In general, this might not seem like such a bad thing. Shouldn’t we encourage consumption of ‘healthy’ foods while discouraging consumption of calorically dense, processed foods? Sure, but creating food rules come with unintended consequences.

When we create ideas of ‘good’ & ‘bad’ foods it also opens people up to the notion that they are doing something WRONG & should feel guilty about it. This is why people talk about having ‘cheat’ meals. More often than not these cheat meals become all out binges due to the food rules that have been created by the individual. Since they have already ‘cheated’ on their diet, they might as well just have as much as they want. Explicitly this mentality turns into full blown binge eating disorder more times than we can count.

Additionally, ‘good’ & ‘bad’ foods are hazy terms. A low carb supporter might classify a piece of meat or fish as a ‘good’ food whereas a potato is a bad food whereas it’s the opposite for a vegan. These unclear food rules increase food anxiety for the whole population & make people fearful to try ANY improvements to their diet since they feel like they will be doing something wrong no matter what they do!

Candy is widely considered ‘bad’ but is it really bad for a college athlete on a budget who is having trouble maintaining their weight on ‘good’ foods due to their high activity? Why is that food ‘bad’ for them? It is ALWAYS context dependent!
Creating food rules is one key thing that can lead to binge eating or other disordered eating. You should not feel guilty about consuming food. It does not have ethical value. There are foods that may be more or less conducive to our goals or health situation. There are unintended consequences to these food rules & we need to be more mindful of how we term the foods!

What’s the best exercise?It is quite often asked and thought that the best exercises for fat loss are different from the...
20/07/2022

What’s the best exercise?

It is quite often asked and thought that the best exercises for fat loss are different from the best exercises for muscle gain, but they aren’t that different! Either way, you still want to either maintain the muscle you have(while losing fat), and/or build new muscle.
The biggest difference is usually your diet (caloric deficit or caloric surplus), not the exercises themselves. Yes, the training protocols may vary depending on your goals.
Also, there is no single exercise which is the BEST, it all depends on your goals, programming, anatomy, range of motion and several other factors. Stop looking for something which does not exist.

Plug: If you want get in the best shape of your life, click on the link in the bio and fill the coaching query form to opt for our (paid) online coaching program.

There is an old saying "don't change something that's not broken" or as the bros might say "if it ain't broke, don't fix...
20/07/2022

There is an old saying "don't change something that's not broken" or as the bros might say "if it ain't broke, don't fix it".

You don't need to change your diet or your calories or your macros every week just for the sake of it. Also, don't do it because an idiot said so a few years back.Simply create a decent enough deficit and stick to it till your results slow down.

There is more of a chance that you are not counting your calories correctly thus overeating than you not losing weight on given number of calories. Try to get better at tracking your calories.

We have coached people who have not had to change their deficit for 12-14 weeks because one, the deficit is good enough and second as people get fit, their habits also change. They get more active and stay that way.

Lastly if the coach you are working with does so, change him rather than getting your diet changed every week.

Meet Mukal Sharma,Mukal had been a sportsperson during his school days. He has done his schooling from Sainik School, Hi...
19/07/2022

Meet Mukal Sharma,
Mukal had been a sportsperson during his school days. He has done his schooling from Sainik School, Himachal Pradesh. His fitness took a toll when he started his vocational studies due to an inactive lifestyle and increased intake of calories. He tried many trendy methods of losing fat from having lukewarm water with lemon and honey to eating only fruits for the whole day but ended up getting no results because he couldn't adhere to his approach. It was getting stressful and difficult day by day for him to lose fat. At last, he gave up and after his engineering, he got into the professional phase of his life where he couldn't think of working out and there were office parties and hangouts with friends. His health was taking a high toll now. After a few years, he was diagnosed with diabetes, medicines were started and it shattered him but Mukal did not lose hope and this time he wasn't searching for short-term results. He approached us and signed up for our coaching program! We understood his lifestyle and food choices and customised a plan for him. He lost 15 kgs in 4 months! Also, he managed diabetes and is off his medications!

Plug: If you want get in the best shape of your life, click on the link in the bio and fill the coaching query form to opt for our (paid) online coaching program.

The idea that a drink or recipe can make you lose fat is beyond insane. You can only lose weight if you eat less food th...
19/07/2022

The idea that a drink or recipe can make you lose fat is beyond insane.

You can only lose weight if you eat less food than what your body needs to maintain its weight. Drinking exotically named drinks won't even come close to helping you lose weight. These are just fads which are pushed by clever marketing Gurus with the help of your favourite social media fitness model.

If you are looking to lose weight:

1. Eat less food than with what you maintain your weight i.e eat in a caloric deficit.

2. Prioritise protein, eat at least 1.6-1.8 gram protein per kilogram of bodyweight.

3. Start incorporating some sort of resistance training in your schedule, be it weight training, Crossfit or callisthenics.

4. Have patience as you would not lose all the extra fat in a week or two or even a month. Losing fat takes some time, so don't be impatient and start stressing if you do not lose 5 kgs in a month.

5. Be consistent with your diet and training.

Before We get into this today... let us start by saying this…If you have failed to hit your fat loss/weight loss goal in...
18/07/2022

Before We get into this today... let us start by saying this…If you have failed to hit your fat loss/weight loss goal in the past... It's not your fault.
There is an evil that has been running wind the world. An evil that - sometimes - makes it impossible to focus on the things that will help you be consistent with your approach or build your confidence when you socialise with friends... Without thinking about how you might look.
Every time we speak to any of our successful clients/friends/relatives who have lost 5kgs, 8kgs or even more than that ... We tried to figure out why them!
Why were some women/men able to lose lose fat without craving for food or quitting their social life.

And why some people were victims of this evil(not able to stick to the plan they think will work)

Finally... this week, We cracked the code with a transformation as an evidence.

We noticed a trend. It’s not that our successful clients/friends/relatives they were doing something different... No.

We noticed that the people who got massive results were NOT victims of this evil. They ignored it. They followed an approach that suited their lifestyle,did not rush for fast results, did not quit their social life, went out with family for holidays, ate outside too.

For my successful clients/friends/relatives... they had never heard of this evil.

While those people who struggle were and are addicted to fast results,they want a magical pill or something that can help them burn fat in no time. They don't want to be patient and that is the biggest reason of them not being able to be consistent with the approach.

Plug: If you want get in the best shape of your life, click on the link in the bio and fill the coaching query form to opt for our (paid) online coaching program.

to the when Jaspreet Kaur lost a good amount of fat and improved her body composition in 3 months. If you are looking ...
15/07/2022



to the when Jaspreet Kaur lost a good amount of fat and improved her body composition in 3 months.

If you are looking to get in the best shape of your life, click on the link in the bio to sign up for our online coaching services.


Do you ever open Instagram and see pictures of a shredded ‘Influencer’ and feel bad about yourself?We get it, everyone d...
12/07/2022

Do you ever open Instagram and see pictures of a shredded ‘Influencer’ and feel bad about yourself?

We get it, everyone does it.

See, dieting isn’t inherently bad. Losing extra fat can make you healthier, generally speaking. But there is a difference between being lean and shredded.
Lean and athletic - 8 to 14% body fat Shredded - Below 8% body fat

When these steroided-to-gills bodybuilders keep posting their pictures looking shredded all year around, you kinda feel unworthy even though you might be on the leaner side. You are in a constant battle against yourself to stay shredded all year round like them.

But is it wise to think that way?

Absolutely NOT, here’s why it is stupidity especially when are a natural lifter:

1. Hunger

Being ripped means eating too little for a long long time. You’ll also measure every macro, food grain that you eat. You’ll have to be food obsessed. This also makes your hunger and satiety hormones go haywire. You are tired, in a constant bad mood and cranky all the time. You make yourself and people around you unhappy.

2. Testosterone Levels

Dieting to a very low body fat percentage impacts your testosterone levels. It will impact your recovery, mood, and sexual health negatively. The reason guys on anabolics do not face this problem is them taking the hormones externally. They inject testosterone in supra-physiological doses on a weekly basis.

3. No Gains

If you are shredded all year round, it means that you are in a calorie deficit all year round which means no muscle gains because to gain muscle you have to be in a caloric surplus. Steroid users don’t have this problem because they have that extra little help from all the hormones being injected into their bodies.

4. Body Image

A lot of people fall into depression trying to look a certain way continuously all year round because once you see your body look a certain way and you always desire to look that way, this makes the obsession take an ugly turn.

Attempting to stay shredded all year round is not just harmful to your physical health but also your mental health. Do not fall for unrealistic body image standards.

There will always be some misinformed sections suggesting that protein is harmful for you and it will affect your kidney...
11/07/2022

There will always be some misinformed sections suggesting that protein is harmful for you and it will affect your kidneys and liver

Here are some pointers established by the researches and findings by studies done on protein intake in strength athletes, bodybuilders, and healthy population:

1. You need to consume 1.2 to 1.6 grams of protein per kilo of your body weight to retain lean body mass in a normal healthy population and avoid the risk of sarcopenia due to old age.

2. To maximise adaptations to resistance training aka lifting weights, individuals need to consume protein in the range of 1.6 to 2.2 grams per kilo of body weight when not dieting, i.e. eating in a caloric deficit.

3. There is no anabolic window that requires you to run to the locker room and gulp down a protein shake right after your last set. As long as you are eating adequate protein for the day and evenly distributing it in meals, you need not worry about the anabolic window.

4. If your goal is maximal muscle gain, it is a good idea to split your protein intake into meals containing 0.4 to 0.55 grams of protein per kilo of body weight into 4 to 5 meals per day. That means, a daily protein intake of 1.6 to 2.2 grams per kilo of body weight.

5. When eating in a caloric deficit aka dieting, a higher protein intake of 2.3 to 3.1 grams per kilo of Fat-Free Mass (FFM) is suggested to retain maximum lean body tissue or muscle mass. Note that this is fat-free mass and not total body weight.

6. There is no maximum protein your body can digest in a meal. It is always better to split the protein intake into 4 to 5 meals for the day but this frequency can be lower or higher depending on other lifestyle factors. In the end, it comes down to what suits you better.

7. Long-term high-protein diets in the range of 2.4 to 3.3 grams per kilogram of body weight do not have detrimental effects on blood lipids, liver or kidney function in the healthy resistance training population.

8. Athletes on high-protein diets reported more dietary satisfaction, better mood, adherence, and higher muscle retention during a fat loss phase when compared to those on lower protein diets.

We all have a body part or two from where the fat just refuses to leave. It is usually addressed as stubborn fat.Your bo...
06/07/2022

We all have a body part or two from where the fat just refuses to leave. It is usually addressed as stubborn fat.

Your body’s fat distribution is mainly genetic which means where you lose fat from first and last is decided by your body and not you. This does not mean that wouldn’t lose any fat from a problematic area. It’s just that the rate of progress in that particular area is much slower when compared to other areas.

What should you do?

What you should and you can do is keep losing fat. If you fat storages are so low that your body has no choice but to tap in the those areas where the stubborn fat is stored, you’ll lose that fat.

Yes, it is as simple as that.

The problem with it is that it might sound simple in theory but in reality getting to that low levels of body fat requires some serious efforts. You’ll need to be dedicated, focused and you’ll have to mentally persevere with constant hunger to get there as the rate of progress slows down considerably as you keep getting leaner and leaner.

Whether it is worth getting there or not depends entirely on you and your goals. As these last few kgs would not provide any added benefits other than aesthetics.

Most people usually pick certain body parts where they want to lost fat from. Generally it is from the abdominal and l...
06/07/2022



Most people usually pick certain body parts where they want to lost fat from. Generally it is from the abdominal and lower back areas.

People try to target these areas with specific areas hoping that it will help them reduce fat from there.

You yourself have done it in the past, haven’t you?

Didn’t help, did it?

Why?

Because that’s not how you lose fat.

Sure, you have heard about calorie deficit before and have been reading about this stuff on the internet but what about practical application?

When it’s time, your gym trainer makes you do side bends or crunches or some other made up exercises and you’ll almost kill yourself twisting and turning.

You should Rather spend some time learning about the correct way to get in the shape that you want to be in - calorie deficit plus resistance training.

Spot reduction techniques doesn’t help you unless you are already lean and even then the scope of progress doing them is really minuscule.

Plug: To get in the best shape of your life, sign up for online coaching program by linking on the link in the bio.

Address

Raipur

Opening Hours

Monday 6am - 1pm
4pm - 10:30pm
Tuesday 6am - 1pm
4pm - 10:30pm
Wednesday 6am - 1pm
4pm - 10:30pm
Thursday 6am - 1pm
4pm - 10:30pm
Friday 6am - 1pm
4pm - 10:30pm
Saturday 6am - 1pm
4pm - 10:30pm

Telephone

+919303908022

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