Fitness Goal Setting for 6 months - how to start and how to get there

Having a plan that you can work too helps you get the goal that you desire.
1.Setting goals that are easy to achieve might not be such a good idea. Set goals that inspire you.
2.Set specific rather than vague goals. e.g. "I want to lose weight this summer" might not be as good as " I want my waist to go down to 30" this summer"
3.Having set goals that inspire you, also make sure that they can be accomodated into your routine lifestyle and are practical as well. It might not be a good idea on chasing meaningless goals all day and neglecting your daily life.
4.Be realistic as well : If you are planning to lose 10 kgs in a month---good luck! Not going to happen.And if it does it is not very good for your either.
5. You can ask yourself a set of questions that will help you clearly define the goals that you are looking to achieve and also help you assess how you are going to get there.
  a. What do I want my body to look like in 6 months time?
  b. How should I exercise this month?
  c. How will exercise fit into my busy schedule?
  d. What would it be like once I have achieved my goals?
  e. How should I eat this month?
 Once you have answered these kind of questions you can make a plan  that covers :
 A. What is it that you are trying to achieve over a 6 month period.
 B. How would you know you have met those targets [ Specific goal setting]
 C. What would you be doing this month?[ Update every month]
 D. What would you be doing this week?[Update every week]

Personally I have some specific goals that I am trying to achieve this year:
1. Do good quality body-building
2. Practice and perfect some good lifting techniques like cleans, C and Js, snatch etc.
3. Build good levels of strength
4. Specific : Deadlift 200kgs[currently 150kgsx2], squat 200 kgs[ currently 130kgsx3]bench 180kgs[currently 130kgs]
5. Bring body fat percentage below 10% and maintain those levels
6. Get 6 pack abs :)

Exploding fitness related myths: NO.1:

Myth 1: "Weight training is not for women as they will get bulky ugly muscles"
A lot of women who come to the gym are horrified when we suggest they do about 2 to 3 days of weight training[ resistance training].
The most common view is that weight training will make them look bulky and give them "ugly" muscles.
Nothing is further from the truth.
Women have far less testosterone than men to produce and maintain a high amount of muscle mass. The women you watch on WWF etc. are probably on anabolic steroids to give them that sort of a look!
Women who lift weights regularly[free of steroids] get a firmer and fitter body. Also muscles look longer and leaner with regular weight training.
Other benefits include but are not limited to : increased resting metabolism, decreased osteoporosis [ loss of bone mass- in later years of life], increased strength and positive self worth.
Hit that Dumbbell rack. Don't believe the myth!

Are there any benefits in taking Casein protein?

People often wonder if it is a good idea to take Casein protein before going to bed.
The logic behind it is it takes longer to digest and hence when you go to sleep it releases 
protein gradually and the starved muscles can live off it through the night.
Is there any truth to it?
What is casein?
Casein protein is an excellent source of amino acids, 

Pros:	Cons:
Builds Muscle Less Soreness Upon Waking Amazing Taste HelpS Recovery Helps Prevent Hunger During Sleep	More Expensive Than Whey  Probably Not A Staple Supplement

Prolonged use of casein has been found to produce cancer. In fast scientists were able to turn the cancer generation on and off by altering the levels of casein in the diet. 


Should I take it or not?
Sometimes slower is better - especially when it comes to the rate of protein digestion. While rapid protein absorption is desirable immediately before or after exercise, delayed release is probably more beneficial throughout the remainder of the day.Casein proteins are pH sensitive and gel in the acidic environment of the stomach. As a result, it can take more than twice as long for caseins to be broken-down into their amino acid sub components than whey and other proteins. Because of these unique "time-released" qualities, caseins are aptly described as being anti-catabolic, or muscle-protecting, proteins. 
Pulsing casein i.e. month on and month off might offer some good results.

Bhausaheb Landge - 13th Feb 2011

Paul Bodhak - 13th Feb 2011

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Paul  Bodhak - 13th Feb 2011

DEADLIFT @330lbs - thinking of getting upto 550lbs by May

DEADLIFT@353lbs 

Snehal Patil and Kids @ dance classes on 9th Feb 2011 @Arohead Fitness Club

Checking my deadlift technique:

Nothing builds back strength like deadlifts can. Keeping your back straight is critical to avoid injuries when lifting heavy objects off the floor.

What's a deadlift?
A deadlift is an action involving pulling a barbell from the floor till your body is fully extended.


1.Deadlifts work your back, legs and forearms
2. Back strength - Your back stays straight while the weight of the bar tries to bend it. Keeping your
back rigid build back strength.
3. Leg strength - Bringing your hips forward strengthen your hamstrings and glutes. Straightening your
knees strengthens the quadriceps.
4.Forearm and grip strength - You need to grip the barbell hard so it doesn't roll out of your hands when
doing Deadlifts. This builds forearms and grip strength.

Setup for a deadlift :

- Feet shoulder width apart and positioned under the bar as shown above.
- Curl your toes up a little bit
- Bar should be about 5 to 10 cms from the shin.
- Bar should be about midway up to the shin. If it not you can position some plates underneath.
- Get a mixed grip on the bar. See below for details
- Push your chest out and pull your shoulders back
- Do not look down or at the ceiling when lifting. Look straight ahead.
- Hold the bar just outside of your knees-not too wide, nor too narrow
- Hold the bar close to the fingers. Dont keep it on the palm.
- Deadlifting with bent arms can tear the biceps muscle.Keep your arms straight. Tighten your triceps.

Performing the deadlift:
- Shoulder blades should be directly over the bar
- Pull the bar up straight. Closer to the shin the better it is.
- Curl your toes up and drive the movement through the heels
- Keep the bar in contact with the body and as close to the thighs as possible. This prevents any
possible straing on your back.
- Squeeze your glutes, drive from the heels.Do not pull from lower back.
- Deadlift ends when knees and hips are fully extended and locked.


Bringing the weight down:
- Do it controlled and slow
- Chest out, shoulders back
- Hip first, then knee
- Keep bar close to the thighs until it reaches the knees
-

First Rugby girls 15s - at Pune Police Grounds- Fergusson College Road

POWERPOINT PRESENTATION ON THE LECTURE ON SATURDAY 5th FEB 2011

http://www.scribd.com/doc/48495776/How-to-Select-the-Right-Foods-for-Weight

DeadLift PR of 150kgs - 31st Jan 2010

I was deadlifting around 80kgs in November. I have been deadlifting consistently since then adding 10-15kgs per month. Deadlifted 150kgs on 31st Jan.Pretty stoked about it.My target is 200kgs by June.
Did 1 lift ok, on the second one the weight slipped on the right hand side giving me a bit of a strain on the left. Thankfully I was using the mixed grip, so didn't take it on my knees. Otherwise, it would have been trouble.
My posture is much better than when I had started out. Can only get better.

Bhausaheb Landge - 5th Feb 2011

Bhausaheb Landge - 5th Feb 2011

Paul Bodhak - 5th Feb 2011

 Paul Bodhak 5th Feb 2011

Bhausaheb Landge 2nd February 2011

Bhausaheb Landge 2nd Feb 2011

PAUL BODHAK 30th Jan 2011