Rahul speaks about his Fitness

Interview of Rahul Tiwari by Praveen PA

How did you get started with fitness?

First of all, thank you for this interview.I appreciate anyone who is keen to provide educational information to help others get healthy.

My School (NCS, Mumbai) Football team

In school days I was in the Football and Basketball teams. As a team, we use to train very hard for National Competitions. I started going to the Gym during a break from playing Basketball while completing my undergraduate Science degree (B.Sc. Mathematics from St. Xavier’s College). Once I visited the College Gym (Fell Gymkhana) with my friend Wilson and I saw him working out. Since then, I got addicted to my College gym. After attending the last lecture of the day, I use to workout in the gym thrice a week.

Where does your motivation come from?

My motivation comes from my dad. He was in the Indian Navy for 30 years. He is very motivated towards his fitness. Even now, at the age of 55years, he gets up everyday at 5:30am and goes for his Running and Yoga. I remember that when I was 10 year old, I use to run and train with him every morning. Those days were my learning days.

What workout routine has worked best for you?

I have found that as an athlete, the frequency of training matters most, not how heavy I lift or how much I damage the tissue. What I mean is trying to train underdeveloped muscle groups multiple times each week. That is arguably the best piece of advice I could give any beginner bodybuilder or aspiring fitness model! Want a big upper chest? Calves? Quads? Train them more than once every 6-7 days! I play Sports and hit the Gym 5 times a week. An din the gym I usually spend lots of time in Warm up and then H.I.I.T for 40min, followed by stretches.

If you have to pick only 3 exercises, what would they be and why?

Leg Press: The intensity is unmatched when it comes to pure tension applied to all parts of the quadriceps. That is, if your goal is growth. Not as functional as squat variations, but for size, it is hands down the best.

Incline Dumbbell Chest Press: Very underrated with aspiring fitness models. That large chest you see in print is UPPER development, never forget it!

Standing calf raise on DUAL Smith Machine: Hard to fine, but I use a dual action smith machine to train my calves. The bar moves in two planes and forces you to stabilize with the large with on your shoulders most guys would use on a single action smith. Bonus? Core activation, ankle, knee joint stabilization and more calories burnt while training a small muscle group. Who would have thought?

What do you do when you are not working, during your “off season” or holidays?

I haven’t had an “off season” in years. I am an actor and I have to constantly attend theatre workshops and personality development courses. I have to constantly audition for various media production houses. I have to workout regularly to remain fit and to look fresh and my best.

Infact, whenever I have gone for trekking with my friends, I end up doing Squats or Push ups or Ab crunches or Yoga, during the trek. Hence I would say Fitness is work and holiday, both for me. I love Adventure sports and traveling. Whenever I am traveling to a new place, I search for a nearby Gym. Workout in the gym and then just relax and enjoy the new place. Once again, I always focus on my Diet even during a holiday. Nutrition is everything.

What type of cardio do you use? High intensity, Low intensity, or interval cardio? 

Truth be told I do very little cardio. I go for running every Sunday for an hour. I play Basketball (High intensity cardio) every Wednesday evening. Thats the only cardio I do.

I spend more time in the gym. In the Gym I make my own High Intensity Interval training routine. If weight training is functional, incorporates multiple joints and has strict rest periods than you can enjoy the anaerobic benefits of weight combined with the aerobic benefits of a sustained elevated heart rate. You also burn more than enough calories to shed fat at any age.

What do you eat?

Nutrition is the most important part of being fit. Its the food that you eat, that will build and nurture your body. I eat a very balanced diet which consists of lots of fruits in the morning. Then workout in the gym, followed by Supplements. Then I eat heavy breakfast and milk. During lunch I eat cereals, grains, vegetables and meat. Then I have a snack in the afternoon which consists of Spinach juice and Chicken sandwich. Dinner is very less in quantity but highly nutritious, it consists of green leafy vegetables and good salad. I keep on taking water and fruit juices at regular intervals. I take 5 small meals in a day. And this diet has worked for me.

Nutrition is very complex and varies person to person. Some people need more carbs, some less. Do not be afraid to try varying ratios on yourself to find what works best, there is no golden rule, remember that.

What supplements do you use?

-whey protein
-calcium + vitamin D
-zinc, magnesium, fish oil

That’s it! Your best “supplements” aren’t supplements at all, consistent eating, clean nutrition with whole foods is the way to go, especially to have longevity as a fitness model.

What do you have to say about Drug taking Bodybuilders?

I truly believe that drugs are not necessary to achieve an elite physique and one of my mandates is to ensure I help others see this natural potential within their bodies.

I am a Drug Free athlete. I don’t think it is important to take drugs to build a bulky physique. If a person starts developing his body slowly and steadily, with improving his diet, he will have results that will last him for a long period of time. Nowadays I see youngsters taking drugs to pump up their body, but it doesn’t last for long and in the long run it damages your muscle tissue. The real side-effects of drug use can be seen when you grow old.

Infact, why to do it, when you can get the same physique by good workout and good nutrition.

Thank you

(Interview to be continued…)


Train Like an ANIMAL

Build a stronger Shoulders and Core with this move, the Alligator walk.

This is a very efficient exercise form. Do you remember the Alligator? Now you must try walking like an Alligator. With this beast of an exercise that can keep you fit from head to tail.

How to do it

Get into push up position and rest your feet on a towel, a lightweight plate wrapped in a towel, or on a Valslide (these plastic discs can be used for tons of exercises). It’s best to do the exercise on a waxed hardwood floor for easy gliding. Keeping your abs braced and your body in a straight line, begin walking forward on your hands. Your legs will drag behind you like an alligator’s tail. Go 20 to 30 yards at a time. Perform two to three sets at the end of your workout. Try to walk a little farther each week.

Why does this Walk benefit you:

Because it works numerous muscle groups (particularly your shoulders and core). If you have tried a Plank, you know how this exercise can help you in getting a 6-pack Abs. It’s also a lot of fun and helps to burn off your remaining energy so you’ll leave the gym knowing you gave it your all.

India in Olympics 2012

Pictures of Indian athletes performing in the London Olympics 2012. Great job guys! Very inspiring!

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Total medals India received: Six

India’s ranking in the medals Tally : 55

This has been India’s largest contingent to participate in the Olympics. This is the maximum no. of medals for India in the Olympics so far. We are very proud of Saina Nehwal(Badminton), MC Mary Kom (Boxing), Gagan Narg (Shooting), Vijay Kumar (Shooting), Yogeshear Dutt (Wrestling), and Sushil Kumar(Wresting). They give hope to an athletically emerging nation.

Rise and Shine!

Allen Iverson -Only the Strong Survive!

I was 13 year old when I started playing Basketball. I use to play Basketball with my friend Gaurav every evening. One evening while playing basketball Gaurav told me about a young basketball Player from America, his name was Allen Iverson. His story was very inspiring to me.

That’s how in May 2001, I got to know about Allen Iverson. In 2001 he was also named MVP (Most Valuable Player) 2001 of  NBA (National Basketball Association, USA)

Iverson’s Story:

Born Allen Iverson in Hampton, Virginia, he grew up very poor to a struggling mother and a father who deserted him. Growing up, he was very athletic, playing football and basketball throughout most of his education prior to college. Iverson began focusing on basketball at his mother’s insistence, despite wanting to be a football player. He proved to be a talented basketball player. At Bethel High School in Newport News, he began his high school basketball career. He developed a reputation of talking a lot and being uncoachable. To say he had a rough childhood is quite an understatement. On one of his places of residence, he walked through knee-deep sewage daily. During one summer, he witnessed the death of almost ten of his closest friends.

Iverson first came to the national spotlight in 1993 in a controversial incident surrounding violent events at a bowling alley in Newport News. While the events that happened there will never be fully known, the generally accepted story is that some white students got into an argument with Iverson and his friends. The first question surrounding the event is whether he started it or if the white kids started it. Also, the question surrounded whether or not he assaulted a white woman by hitting her over the head with a chair. The prosecution insisted that surveillance tapes undoubtedly showed Iverson was the culprit, but in reality the tapes showed nothing conclusive. Two factors did him in at his hearing; first of all, two white people said they saw him assault the girl. Secondly, the judge was from the very conservative southeast Virginia establishment and did not have any sympathy for Iverson, his background or his talent. Seeing that Iverson requested a bench trial, this was crucial to his case. To add fuel to the fire, Allen Iverson flew in for the weekend from a tournament to be in Virginia for his trial. This played into the prosecution’s hands and also upset the judge, both of whom saw this as evidence that Iverson did not respect the law. He was sentenced to a 5 -year jail term. This case sparked a tremendous amount of national attention.

People all around the Newport News area started a movement to free Allen Iverson. He spent only four months in jail. Governor Douglas Wilder pardoned him. This move all but ended his political career and sparked another controversy. Wilder was also black, and white voters in Virginia viewed this move in a very racist light. Iverson was viewed now in much of white America as essentially a convicted felon who was out of prison only because a black man was governor of his state. Iverson got out conditionally, however. He had to adhere to a curfew and could not play basketball until he got his high school diploma.

He could not accept a scholarship to the University of Kentucky but did get a scholarship once he completed his high school education in a learning center. During this time, he received his nickname, the answer.

He accepted a scholarship to Georgetown where John Thompson coached him. Thompson became somewhat of a father figure to him, but he was hard to manage, and the two had a workable but very turbulent relationship. Iverson completed only two years of his education where he became the top NBA draft pick in 1996.

He was drafted by the ailing Philadelphia 76ers in 1996. Iverson is immersed in hip-hop culture. This made him an incredibly controversial figure in basketball. His clothing looked more like a gangster rappers than it did Michael Jordan. On the court he seemed to embody the gangster rapper’s image. And also was one of the first players to have cornrows; a hairstyle up until that time was popular in prison. To make matters worse, he had an incredibly “in your face” style.

This is the most talked-about Video of Allen Iverson. In this Video he is challenging Michael Jordan face-to-face and he does a Cross-over.

Despite this, no one denied Iverson’s talent. He could hustle the ball, could get around even the tallest players. He became known for his fast drives to the baskets and his ability to fake the ball in a move called the crossover. The Sixers found themselves suddenly a respectable team. They acquired a new coach, Larry Brown. The two did not get along well at first; in fact, their relationship at best was serviceable. Brown was always unhappy with Iverson for not showing up to practice. Iverson insisted his game was pure inspiration, and he had little need for practice. The two rarely saw eye to eye.

He received a tremendous number of awards in his short career. He was named rookie of the year in 1997, and on more than one occasion, he was an All NBA First Team, NBA All Star, was an All Star MVP, and received perhaps what was his crowning achievement to date when he was NBA MVP in 2001. That year, Iverson led his team to the NBA finals, but had a rough ride against Kobe Bryant and ‘Shaquille O’Neal’s Lakers. They lost the championship in game five of the series.

Iverson has over 20 tattoos. Each tattoo is a symbol of his life. One has a sword with “Only the Srong Survive” written with it (which is my favorite tattoo). One denotes the name of his group of friends he has known since childhood, Cru Thik, another who says the answer, another who is dedicated to his mom who is a strong presence as Sixers games, and many others. He is also the Brand Ambassador for Reebok.