Body Recomposition — This essentially refers to losing body fat and building muscle at the same time. Now, conventional wisdom dictates that you cannot do both at the same time . This however, is not entirely true. You can lose fat and build muscle at the same time if you are in a positive nitrogen balance (I just take this to be sufficient protein intake) OR you’ve never trained with weights before. When you first start lifting, your body is not used to the amount of wear and tear (shock) resistance training causes to your muscles. Because of this, your body amps up it’s testosterone (muscle building hormone) production to make sure it can keep up, resulting in some awesome newbie gains. These are highly accelerated periods of muscle growth right after you start training. It’s often said that the muscle you gain during your first 1–2 years of training is more than all of the muscle you can pack on in subsequent years combined. Seeing these quick gains is great as it’s extremely satisfying and motivating as a newbie.
Dinner (9.15PM) — Vegetables sautéed in different masalas with some tomato curry, paprika seasoning and curd. Add different sauces from time to time for extra flavour. I load up on veggies while trying to get as many different colours on the plate as I can. For me, these usually are Broccoli, Bell Peppers, Beet Root and Zucchini along with regular ones like Spinach, carrots and cucumber. For weight training days, you want to introduce some carbs into your dinner. Initially, I stuck to Sweet Potatoes and Brown Rice but now occasionally have Roti, Rice, Brown Bread and even Pasta. On cardio days, I would add a cube of cheese or some paneer.

Progressive overload with bodyweight training is different. You don’t want to increase your body’s weight (unless you want to get fat). You can increase the number of reps you do (up to a point) but it’s only a temporary strategy because you’ll see that if you train for a while, the number of reps you can do for each exercise will soar rather quickly.
Fats —Fats get a bad rep. Fats are actually required for the normal and healthy functioning of your body. They key is to consume healthy fats from sources such as almonds and walnuts without going overboard. If your fat levels are low, it’s going to affect the testosterone levels in your body, affecting your gains. Also, if you completely eliminate fats from your food, your body starts converting all your carbs into fat and we all know where that ends up!
Start in a side plank with left forearm on floor, elbow under shoulder, feet stacked, and hips lifted so body forms one long, straight line. Stretch right arm up to ceiling. This is your starting position. Draw the right hand down and reach it below left underarm as you curl upper body forward so shoulders are parallel to floor. Return to starting position. Repeat for 30 seconds on each side.
Alcohol also hurts you in two other areas: “It is a diuretic, which dehydrates you and reduces energy levels,” he says. “It also can decrease testosterone in our bodies which is critical for creating muscle.” Next time you’re planning guys’ night, stick to one or two light beers or a hard liquor with a diet soda mixer. After that, opt for club soda with a lime—nobody but the bartender will know.

Apart from helping to keep your body-fat percentage where it needs to be, eating the right foods (and avoiding the wrong ones) will help you build a strong core worth revealing, says nutritionist Wesley Delbridge, R.D., a spokesperson for the Academy of Nutrition & Dietetics. After all, while whole carbs like quinoa, brown rice, sweet potatoes, and fruit will fuel your workouts so that you burn more calories, protein-rich foods like eggs, lean meats, and, fish will help you recover from them so that you build more muscle, he says. Unsaturated fats from almond butter, walnuts, avocado, and olive oil work to help your metabolism function at its best and your body absorb all of the nutrients it needs, White says.
A regular pushup works your core. A reverse pushup will work it so hard your abs will want to form a labor union. “When your legs fire your body forward, your core has to work extremely hard to decelerate your body,” says B.J. Gaddour, C.S.C.S., director of Men's Health StreamFIT. So this ab exercise not only works your shoulders and arms, but gives you a killer core workout at the same time.

Regular cardiovascular exercise should be an essential part of your plan. I recommend you try and get in three to five cardio workouts per week. If you find you’re not losing as much fat as you’d like then shoot for five sessions a week. If your progress is good then you might be able to get away with just three sessions a week. Adjust appropriately based on your rate of progress.

The rectus abdominis is the muscle you think of when you think "abs." It's the outermost abdominal muscle, and runs vertically along each side of your abdominal wall. The transverse abdominis is the deepest muscle of the abdominal wall, which means it's closest to your spine, and basically wraps around your torso between your ribs and your hips. The oblique muscles run along the sides of your torso, and there are two sets: internal and external. The internal obliques lie above the transverse abdominis, and then the external obliques are on top of those (they're the most superficial of the bunch). There's also a handful of other smaller muscles in this area—what we call the core—that work to stabilize the spine and allow us to bent and twist and lift without hurting ourselves.
Creatine works twofold. It helps your muscles retain water, which means they’ll really pop, and it gives you long-lasting energy, which means you can make it through a grueling core workout, no problem. And taking it is effortless: just drop a scoop into your water bottle next time you head to the gym. (Best Life recommends the fruit punch flavor. It’s far and away the smoothest.) And for more great workout-boosting dietary additions, check out the 50 Best Supplements on the Planet.
Instead of copying the experienced bodybuilders, newbies would be better off if they took advantage of a phenomenon called newbie gains (a.k.a. beginner gains). There’s a brief phase in strength training where building muscle and burning fat at the same time is a better strategy than bulking and cutting. It’s the beginner phase. Thanks to newbie gains, beginners will build muscle fast even in a state of caloric deficit, provided that they train and eat right.
Go beyond crunches. Sims prefers exercises that challenge you to stabilize your core against imbalance or gravity, like a hands plank with dumbbell pull-through and ab roll-outs using a core-training wheel. "They challenge the entire core by resisting movement instead of creating it," she says of these moves, which she recommends doing in sets of 10 three times. You can repeat the series several times a week.

When guys talk about six-packs, they are really talking about one muscle, called the rectus abdominis. “The rectus abdominis runs from our lower ribs down to the top of our pubic bone, and fibrous bands of tissue break up the muscle along the way to give us the six-pack look we all desire,” explains kinesiologist David Cary, C.P.T., a T4 Coach at Equinox in Chicago. So, if you want to sprout six-pack abs, this is the muscle you need to work.


Spend a lot of money on expensive supplements and food — There are plenty of (rather expensive) supplements like plant protein powders and vegetarian meal replacement shakes. You might have to substitute more of solid food for these supplements to hit your ideal macro goals. As a vegetarian, you’re also not going to get in a lot of BCAAs through food so you might have to supplement with them separately. I’m not the one to tell you whether this is a good idea or not. If you can afford purchasing fancy food and supplements frequently, up to you.

Intermittent Fasting(IF) — Basically, skip breakfast and have only water/black coffee till lunch. In IF, you don’t eat for a period of 16 hours, typically skipping one major meal. You avoid spiking your insulin levels, your HGH is elevated and allow your body to tap into fat for energy. It also allows you to have a larger lunch and dinner, keeping you full longer for the rest of the day. IF is also shown to have various health benefits and is completely safe. Fun fact, even Terry Crews from the TV show ‘Brooklyn nine nine’ follows IF to stay ripped at 49. I followed IF for the first 3 months when I worked out in the evening. I also skip breakfast on treat days so I can eat a whole lot of food that evening!
I try to ensure my form and posture is correct and verify the same by heading over to YouTube and clearly looking at the way every exercise is performed, taking screenshots. While I do cheat towards the end with heavy reps, I make sure I nail the first 4–5 perfectly. I also made it a point to not skip leg day. Exercising legs has incredible benefits like making you stronger on your compound lifts and releasing the maximum amount of testosterone.
Begin in the basic plank position. Your torso will be in a straight line from head to toe and avoid any drooping or sagging of the hips or shoulders. Also, avoid arching your back, or hanging your head. Warm up by maintaining the plank for at least 60 seconds while maintaining control. If you start shaking or losing form, drop to your knees and rest a few seconds and continue until you've completed a full minute
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