Designed by fitness trainers for fitness trainers, our courses are the real deal. Each course is unique and adds a new dimension to life, lifestyle and overall wellbeing. Just in case you thought fitness training was all about pumping up and toning up of the body, we invite you to spare a moment a browse through our course details. Whether you are planning to take up a course now or in the future, consider this as your first step… just take it.
A complete fitness training course applicable for freshers as well as professionals. This course will provide you with the knowledge and skills to plan and deliver tailored fitness programs for your clients that are scientific, safe and healthy.
The quality of an institute is often decided by the quality of its faculty and thereafter, by the quality of its graduating students. Hence, we are very choosy about our fitness trainers, coaches and life mentors. Our faculty makes us uniquely different as they come from mixed professional backgrounds but always with the right knowledge, skills and attitude. We are always energetic about motivating our students to conquer bigger challenges and tap into their full potential. We set our goals high and focus on achieving measurable results in all that we do. Our coaches ensure we deliver lasting results, true to each student’s specific potential.
“We are in the business of taking responsibility for people. And the only way to succeed in this line of work, is to make the people we are responsible for… SUCCEED.”
Highly respected as an expert in fitness education and having trained people for over 16 years, Nikhil is the pillar on which rests Brand IFSI. He is one of the most sought-after fitness mentors in the business. His personal mission is to make fitness education simple and affordable to more and more people from all walks of life. He is a prolific speaker and an exceptional motivator who has conducted several seminars and workshops on a variety of fitness topics. His undying passion to be the best in the field makes him an inspiration for faculty and students alike. His intensive coaching has changed and shaped the careers of many fitness professionals across India.
Sandesh handles Sales of our Thane and Dahisar branches. He is a great multitasker who also doubles up as an excellent admin professional for the institute. A great team leader; whichever branch he handles, the sales figures just keep rising. His positive attitude and hard work really affect our business and brand image in a big positive way.
Shweta is an amazingly skilled professional who will leave no stone unturned in achieving her targets. Her positive aggression and go-getter attitude always help her stay one step ahead of the game. Her passion, dedication and undying efforts have helped brand IFSI go a long way in terms of customer reach and market penetration. She is a complete people’s person and bonds naturally with everyone. We are proud to have her in our team.
“Before you start any project, always set your goals. ‘Coz setting your goals is the first step in turning the invisible into the visible!”
Neeta is the head of the admin department at this branch. She also doubles up as a sales manager and makes sure the branch targets are met every time. Her willingness to go the extra mile and helping nature make her an invaluable asset to the organization. Whenever there is a need, she also takes care of operations and makes sure all the operational tasks are completed ontime. Her punctuality and diligence are a benchmark for others to follow.
“Fitness these days is looked upon more of a fad than a wellbeing concept. It’s all about quick results and quick dropouts. What I tell my students… If you aren’t going all the way, why go at all.”
Bharat handles practical training in Pune. He is Head of the practical in-charge and very sincere towards his job profile. Once task is given to him, he will make sure it gets complete in time. He is very strict in rules and regulations and believes in punctuality.
“I am more of a personal trainer and deal with one-to-one clients where I am with them throughout their workout session. So I keep pushing them to explore bigger limits. When they are in doubt, I say… Never let what you cannot do come in the way of with what you can do!”
Rohit is an IFSI Alumni who completed Faculty training and Nutrition course. He is very smart and passionate and achieves goals in fitness industry. His clear communication and creative teaching methods work magic on his IFSI students and personal clients.
“Fitness these days is looked upon more of a fad than a wellbeing concept. It’s all about quick results and quick dropouts. What I tell my students… If you aren’t going all the way, why go at all.”
Ganesh is another IFSI Alumni who completed his Fitness Trainer Course from our academy. His passion for fitness has clearly shows when one is interacting with him. Being in the fitness industry for a long time now, he takes care of the ‘Practical Sessions’ in our fitness courses. His biggest strength is in motivating those students who are doubtful about their abilities and are not confident in overcoming their personal challenges. His humble nature, soft approach and sheer dedication to his students have made several of them overcome their obstacles and achieve their fitness goals rather easily.
“Everybody loves to gain without any pain. Many of my students come from well-to-do backgrounds and enjoy a good lifestyle. My motivational quote for them… Don’t be afraid to give up the good to go for the great.”
Aditya comes from an engineering background; and his passion for fitness is as strong as his passion for machines. He is a true go-getter who completes all his tasks and responsibilities in a sophisticated manner. His academic journey has been outstanding at IFSI, both as a student and as a faculty, He is popular for his discipline, dedication and commitment to his work and his students.
Gaurav is the go-to man when anyone needs to simplify complex things. Gaurav is a great teacher, mentor and coach who explains the techniques of fitness in a way that the student understands. His approach is very individualistic which helps students with different challenges reach their goals in a timely manner. His passion for power lifting is inspiring; and he is also one of the most popular names in the fitness industry.
“I believe fitness is a continuous process. It never gets easy. By doing it every day, you just get better at it.”
A former player of American Football, Raj has also represented the Bombay gymkhana in 2014. His passion for fitness and love for the field have now brought him to IFSI where he is quite popular and successful as a faculty. He works closely with the physiotherapists in ‘Heal’ the Rehab Centre and makes sure every single patron in the center receives the kind of guidance and personal attention that helps them recover and rehabilitate in a planned and timely manner. He is instrumental in helping several sportspersons completely recover from their sports injuries.
“As a business head, I see opportunities everywhere. Just like in fitness, every time I want to tap into an opportunity, I set a goal for it. And every time I achieve a goal, I set a new one to do better than that.”
Kshipra is the face of IFSI’s admin and operations departments. She is literally the backbone of the institute who plays an integral part in making sure all operations at all branches are handled in a successful and professional manner. She wears multiple hats… She handles staff training, bookkeeping, records maintenance, vendor management, budgeting, strategic planning, software training, marketing, and brand management amongst other things.
“Most of my patrons are people who have recently been through extremely challenging situations and coming to me is yet another challenge for them. I tell them just one thing… you miss 100% of the chances you don’t take.”
Tejas handles practical training in Pune. He is Head of the practical in-charge and very sincere towards his job profile. Once task is given to him, he will make sure it gets complete on time. He is very strict in rules and regulations and believes in punctuality.He is a passionate body builder and working as a freelance in IFSI.
"I believe in QUALITY not QUANTITY, get quality in teaching and training...success will follow".
Represented school in state level cricket tournaments, sports and fitness was always there in his blood. As a commerce graduate and also a business background his strive for fitness never died. This, what made him make fitness as a career. Completed certification in Personal Training, Master Training, Sports Nutrition and Special Population. He is entrepreneur loves and motivate aspiring student.
“Before you start any project, always set your goals. ‘Coz setting your goals is the first step in turning the invisible into the visible!”
Shreya is the head of the admin and sales department at this branch. She is very hard worker and makes sure the branch targets are met every time. Her willingness to go the extra mile and helping nature make her an invaluable asset to the organization. Whenever there is a need, she also takes care of operations and makes sure all the operational tasks are completed on time. Her punctuality and diligence are a benchmark for others to follow.
Founder and Managing Director
Course Coordinator, Dahisar Branch
Admin In-charge, Dahisar Branch
Master Trainer, Pune Branch
Exercise Lecturer, Pune Branch
Faculty, Exercise Science
Faculty, Exercise Science
Master Trainer, Pune Branch
Exercise Lecturer, Dahisar Branch
Admin & Sales In-charge, Pune Branch
Minerals are naturally occuring inorganic substances found within the earth crust.These minerals make way to the surface of the earth,where they are absorbed by the plants.When these plants are eaten by animals and humans, these mineral enter the food chain and are absorbed by us.Minerals are termed as "Micronutrients". Minerals are very important for everyone,training and non trainingindiviuals to avoid health complications. Like for example - Inadequate intake of iron leads to anaemia,while inadequate calcium intake leads to osteoporosis. Approximately 4% of the body mass consists of minerals,they are classified as the “Trace minerals” which are required by the body less than 100 mg/day and the “Major minerals” required by the body more than 100 mg/day.The “Trace minerals” are iron,copper,zinc,selenium,iodine,fluorine and chromium.The “Major minerals” are sodium, potassium, calcium, phosphorus, magnesium,manganese,sulphur,cobolt and chlorine.All these minerals are of equal importance to maintain health,but demand for certain minerals increase for indiviual who is into rigorous physical activities. A gyming individual cannot ignore calcium,sodium,potassium,phosphorus,magnesium,iron,zinc,iodine and chromium as these are minerals that not only enhance athletic performance but they also help us to get our body into shape. Calcium intake is known by people to improve bone density and avoid diease like the osteoporosis in elderly people and specially in post menopausalwomen.The reduction in bone density actually begins in the childhood if calcium intake is inadequate from the daily diet or dietary supplements,this reduction in bone mineral leads to frail and hollow bones ,the end result being osteoporosis.Calcium is also required for muscular contractions.The shortening and the lenghtening of the muscle during an activity is actually a result of calcium ions flowing in and out of the “T” tubules of the sacromere from the sarcoplasmic reticulum of the myofibrils(within the muscle fibers).A study done by the University of Purdue,US showed that around 100mg of calcium got depleted in ladies who trained for 1 hour.A few studies done on male basket ball players,suggested a negative calcium balance after examining their sweat after 3 days of intensive training.That amount of calcium depletion is too much and has to be replenished through diet or calcium supplements. Exercise creates lot of changes in the body,like increase in heart rate and rise in body temperature.In order to cool it down,the body responds by perspiration or sweating. Sweating leads to loss of fluid and vital electrolytes.Sweat contains sodium,calcium,potassium and magnesium.Sodium and Potassium are two electrolytes that are important to regulate water level in and out of the cells.Depletion of potassium in exercising indiviuals results in severe muscle cramps and fatique,and results in drop in performance. Phosphorus not only plays a important role in formation of teeth and bones,but has a crucial role in formation of ATP (Adonosine Triphosphate) which is source of fuel of every living cell in the body.We get energy from the food that we eat,but this food cannot be directly used by the body as energy.It has to converted into a chemical compound called the ATP.The building blocks of ATP are carbon,nitrogen,hydrogen,oxygen and phosphorus.Low levels of phosphorus in the blood leads to a conditon called “Hypophosphatemia”.Symptoms of hypophosphatemia includes muscle and neural dysfunction as well as disturbance in functioning of muscle cells to due to lack of ATP. Zinc is a crucial trace mineral which builds immune system as well as helps in natural production of male hormone “Testosterone”.Intense weight training leads to tremendous amount of stress on the’’ Central Nervous System”,”Muscoloskeletal System”” as well as the”” Immune System””.Training with 6 rep maxes, strikes the immune system badly.Zinc helps in boosting the immune system and hence helps in the recovery process.Testosterone is responsible for developing strenght and muscle mass in males,zinc helps in natural production of testosterone,as it deactivates a enzyme called “Aromatase”.Aromatase is a enzyme that is responsible for converting male hormone testosterone into female hormone estrogen.The action of this enzyme is increased due to obesity,age and alcoholism.The adipose tissue(fat) contains this particular enzyme.Zinc does not allow this enzyme to work and hence stops the conversion of testosterone to estrogen.Zinc deficiency leads to low sperm count in males.Hence zinc supplementation becomes very important for a person who trains regularly. In the second part ,I will discuss the important role of minerals like the magnesium,iron and chromium in performance enhancement in exercise, as well as fatloss. Nikhil Ashtewale.
Glycogen is the main energy substrate during exercise intensity above 70% of maximal oxygen uptake and fatigue develops when the glycogen stores are depleted in the active muscles. This means the body's favourite source of energy during an anaerobic activity where the body can perform upto its optimum levels are " Carbohydrates " . Adding some low GI and low GL carbs in the required quantity and at the right time would be wise without worrying about the spill over into the adipose tissue ( fat cells ) . The adequate quantity and the right time to ingest these carbohydrates would again depend on various factors like the age , lifestyle, activity levels , intensity of exercise, metabolism , targets , upcoming events and competitions or even rest days. So the ingestion of these low GI or slow to moderate absorbed carbs would actually differ in every individual. The best thing would be to refeed your muscle glycogen stores on the days where intense sessions of exercise are performed ( in the required quantity) without worrying about the spill over in the fat tissue as various research reveal that a good bout of exercise activates a insulin regulated glucose transporter which is primarily found in striated muscles and adipose tissue called the " GLUT 4" ( Glucose transporter 4) which increases our insulin sensitivity to a great extent after exercise . The reason it increases insulin sensitivity in the muscles is because physical challenge translocates the GLUT 4 on the surface of the muscle cell which pulls in the blood glucose to replenish the muscle glycogen and spares the amino acids to do its primary function of growth , recovery and development. This strategy to increase and decrease the carbohydrates as per requirements is called " CARB CYCLING " . It is a strategy where low to moderate GI carbs are altered as per the goal , intensity, exercise performance and upcoming events. Hence don't worry about consuming these types of carbs if you are aware about the method of Carb Cycling. Its is method based on controlling the insulin release and infact allowing the insulin to work in our favour and create a anabolic environment for your body . The manipulation of these low GI carbs could be as :- (A ) Re - feed day (B ) Moderate carb day ( C) Low carb day . Or even ( A) Moderate carb day and ( B) Low carb day can be followed . All depends on the various factors that I have mentioned above and would change from person to person . Hence " NO NEED " to unnecessarily starve yourself , shrink your size , drop your immunity, loose your strength, suffer from unwanted headaches and dizziness and stay irritated and create a catabolic and unhealthy environment for yourself by drastically cutting down on all carbs from your diet . Remember the fibre present in the carbohydrates in its unrefined form is the key here. #CARBCYCLING #STRENGHT #MUSCLESIZE #LOWGICARBS #AESTHETICS #FIBRES #FATLOSS #BODYBUILDING #POWERLIFTING #WEIGHTLIFTING #PHYSIQUE #INSULINSENSITIVITY #METABOLISM #ANABOLISM #IFSI #NASHIK #DAHISAR #THANE #PUNE #BHOPAL #GOA #INDORE Nikhil Ashtewale INTEGRATED FITNESS AND SPORTS INSTITUTE
While we consider the nutritional benefits of food we consume, we generally think about the macro and micro nutrients (protein, carbs, fats, vitamins and minerals) they contain. One important component which we forget is the “Fiber” which has the ability to reduce absorption and digestion. Fibers are considered to be a type of complex carbohydrate which has the tendency to “subtract rather than add “, meaning fibers reduces the absorption of carbohydrates, which again manages the blood sugar and does not allow a insulin spike. Since insulin spike is considered as the main reason for obesity and diabetes, managing and manipulating insulin skillfully is absolutely important. We can’t forget that insulin is a transporter hormone which does indirectly promote muscular growth also. If we consider “Sugars” to be poison as high consumption can lead to fat gain and type 2 diabetes, then also keep in mind that it is not a coincidence that nature has packed this poison with “Fibers” which acts as a antidote. Most of the plant foods (carbohydrates) in their natural and “unrefined” state containsfibers. We are the one to “refine” them so that they taste better and look better for commercial use. Then why blame the carbohydrates? Follow a diet that has a practical approach and a diet which can be followed consistently by masses. Very low #carb diets cannot be a lifestyle for everyone, again it’s the individuals choice which completely depends on many factors like age, physical activity, past and current lifestyle, metabolism, environmental conditions, medical conditions, profession, intensity of exercise, selected sport , target and financial condition. There could be many such factors which will affect what you choose rather than just looking at individualistic results. My choice of selection is a perfectly executed *”Carb Cycling diet”* which consists of selected carbohydrates loaded with fibers ( *Low to moderate GI foods* ) which gives satiety, loads the muscles with glycogen which gives a fuller appearance, maintains strength and size and avoids unnecessary cravings , headache and fatigue. Give carbohydrates of the right quality and quantity and only when the body requires it, not necessary to load it when not needed. Add it with the right quality of protein and other micros, improve your insulin sensitivity through exercise for maximum muscular development and achieve a fuller look. Train Hard, Stay Fit Nikhil Ashtewale
Insulin is highly anabolic hormone produced by the beta cells of islets of Langerhans in the pancreas. It can be called a ‘Highly anabolic hormone’, as it gets secreted by a stimulus. These stimuli could be in the form of ingested carbohydrates and protein, which are delivered to the cells of the body. When it comes to quantity, there are two important major muscle groups, ‘muscle cells and fat cells’. Insulin is released into the bloodstream from the pancreas, once the body gets a signal that it is been fed. Once into the blood stream, it will enter into various tissues of the body including the muscle tissue. The muscle fibres are lined up with insulin receptors, which get activated once they get hooked up to insulin. This signals the muscle cells to open the gates and allow glucose and amino acids to enter into the muscle cells making it fuller and bigger in size, and hence the ‘ANABOLIC EFFECT’. A research published by a journal called “Circulation” on 1st April 1996 mentions that (Under physiological circumstances, insulin causes arterial vasodilation in skeletal-muscle vascular beds). One more good quality of insulin is that it relaxes the arterial wall muscle and hence improves the blood flow towards the muscle, making it easier for the amino acids, glutamine, creatine and potassium to enter the muscle cells and aid in muscle recovery. Many people know insulin as a transporter of nutrients to the cells of the body, if these nutrients go towards the muscle cells than this will lead to muscle growth and fat will be managed but if these nutrients move towards the fat cells then the body fat will increase and the muscle stays unaffected. Let’s understand the ways to send these nutrients to muscle cells so that we gain muscle and at the same time stay lean (keep fat under control). For this we need to learn how to manage this hormone through exercise, nutrition and supplementation. This is where things go tricky and you need the right skill and knowledge to tackle it. This can be done if you understand how to make insulin more sensitive to muscle cells and reduce the insulin sensitivity towards the fat cells and managing the release of insulin during specific times of the day. Understanding the difference between ‘Insulin resistance’ and ‘Insulin sensitivity’ is the key. Insulin resistance means the muscle cells do not respond well to the normal levels of insulin in the blood and hence they do not allow the nutrients to enter in the cells and hence have ‘no anabolic effect’ for them. This is bad, as now the pancreas have to work harder and release more and more insulin to transport the nutrients in the muscle cells and this finally leads to type 2 Diabetes. Insulin sensitivity is better, as here your muscle cells respond very well to the small levels of insulin and hence there is a ‘heightened anabolic effect’. Also as the muscle cells are responding well to small amounts of insulin, the pancreas are not overloaded with the job of releasing insulin in high quantity again and again, hence they stay healthy. Hence high insulin sensitivity is actually desirable. This can be well explained with the following example:- Imagine your friend knocking on the door and with one knock you immediately open the door and let him in. You are responding well, this is a good example of insulin sensitivity. Whereas the example for insulin resistance would be where your friend is continuously knocking the door but no response from you, then your friend starts banging the door, still no response from you and finally your friends ends up banging the door and screaming your name loudly, at last you open the door very casually showing no interest and letting him in….. :D Insulin sensitivity is very unique for every individual but the best part is that it can be manipulated and handled very well with accurate knowledge. 1) Intense weight training with a well organised 6 days schedule combined with 3 days of aerobic activity for 30 to 40 mins is a great way to increase insulin sensitivity. 2) Supplementation of fish oil and flax seed oil (Omega 3) has proved to improve insulin sensitivity. 3) An article published by University of Maryland, US clearly states that most researchers believe that consumption of Alpha Lipoic acid (ALA) improves insulin sensitivity. 4) Consuming 600 mg of ALA, 20 mins before meal especially empty stomach has proved to increase insulin sensitivity by translocation (changing the position) of GLUT4 (Glucose transporter), a protein that facilitates glucose uptake in cells. 5) Moderate carbs high in fibre with adequate protein and veggies will ‘IMPROVE’ insulin sensitivity. Select carbohydrates which have low glycemic index and low glycemic load. Reduce consumption of saturated fats, trans-fats and refined carbohydrates. 6) ‘CARB CYCLING’ works well, where you follow ‘HIGH CARB’, ‘MODERATE CARB’ & ‘NO CARB’ on training days & non-training days. Carb cycling should be set as per the intensity of your training. Carb cycling is a strategy used by bodybuilders and physique athletes to pack in muscle during the off season, stay lean, retain strength and have a fuller look. It also works tremendously well to keep you away from carbohydrate cravings. It prevents the instances of overeating unwanted carbohydrates by people who are forced to follow an unpleasant and boring ‘KETO DIET’ throughout the year. KETO DIET also ends up giving a shrunk chicken look. 7) Increase muscle mass. 8) As per a research by American Diabetic Association, Department of nutrition, Arizona state university. Vinegar has shown numerous benefits to improve insulin sensitivity. It has shown to improve insulin sensitivity by 19% to 34% during a high carb meal. People who suffer from the most common form of diabetes, which is the ‘Insulin resistance’ or the ‘Type 2 Diabetes’, always face a problem of muscle atrophy (reduction in muscle size) as their body cannot make enough insulin or the insulin receptors within the muscle cells do not get activated well, hence become inefficient in allowing nutrients to enter the muscle cell. This puts the body in to catabolism (breakdown), reducing muscle size and promoting fat build up. As we all know, reduction in muscle size has a direct impact on the ‘Basal Metabolic Rate’ (BMR). A drastic drop in BMR disturbs the body composition, leading to Obesity and Cardiovascular disease. Atrophy of muscles in these people also leads to tremendous drop in strength as generally it affects the Types II fibres which are the fast ones related to size and strength, they are the ones to shrink in size. According to me, insulin is a hormone which is not only ‘Anabolic’ but also ‘Anticatabolic’. But there is also a dark side to it, high secretion of insulin can lead to fat build up also, hence the challenge here is to learn how to stabilize the insulin levels so that its aids in recovery during post workout and the rest of the day; and at the same time help in staying lean. Train Hard, Stay Fit. Nikhil Ashtewale Director, IFSI
The secrect behind having super-size arms is not always having massive biceps but also well developed triceps and huge forearms. Every fitness freak in the gym has a dream to exihibithis gigantic arms certainly because ,king sized arms also give a impression of strenght and great aesthetics. Flexing your muscles of the arms in the gym between sets while they are tremendously pumped and super sized is something that most of the people always admire. Enormusforearms , with dilated and remarkable pump in the blood vessels (veins) around the forearms will always be a centre of attraction and will achieve flattering remarks in the gym and outside. My article on “KING-SIZED ARMS “ will be in two parts . Part 1 will talk about good and safe exercises for the Triceps brachii. Part 2 will have information on developing massive forearms . Part 1 Triceps Brachii is a 3 headed muscle which covers a large part of the humerus (bone of the upper arm) on the posterior aspect. The 3 heads are Long head , Lateral head and the Medial head of the triceps.A general description of the anatomy of this muscle which is very important to understand its function and the various exercises is as follows. Long head originates from the scapulae or the commonly known as the shoulder blades. Lateral head originates from the lateral aspect (outer surface ) of the humerus . Medial head originates from the medial aspect (inner surface) of the humerus. All 3 muscles insert and end at the top aspect of the bone called ulna (the bone in the forearm which is aligned with the little finger or opposite the thumb). The common function shared by all 3 heads is straightening the elbow also called elbow extension. Some of the best and safest exercises for magnificent development of the Triceps Brachii . 1) Parallel bar dip – A compound exercise , very effective when performed with 6 to 8 reps , which means a weight that is challenging enough to achieve a muscular failure within the above mentioned repititions. Initially start with your body weight and eventually make use of a weight loading belt to add poundage . 2) Close tricep push ups – A compound exercise , different from a normal wide hand position push ups performed for the pectoralis major (chest) . It is a close hand tricep position (exactly shoulder width).Would be very useful if performed with 6 to 8 rep max . 3) Close grip tricep press – A compound exercise done with barbell or even dumbbells ,different from a chest press movement as the elbows should be kept closer to the body . Make sure that the grip on the dumbbell should be a hammer grip. Dumbbells will definitely give aaddedisolateral advantage, which means ( both the arms have to generate equal force to push the dumbbell independently as well as they need to work harder to maintain balance) . Train with 6 to 8 rep max. 4) Triceps cable push down – A compound exercise ,performed on a functional trainer station . Always better if performed with connecting bar which again gives a isolateral advantage as though the bar is connected on both the ends with cable , we still need to generate equal force and put more efforts to maintain balance which is more work for the triceps. 5) Machine triceps press down – A compound exercise again , performed on triceps press down machine . A good exercise to cause micro trauma by hitting a complete failure in the triceps. 5 magnificent exercises for ultimate development of your triceps, one of the larger muscle in the arms. You might imagine , why didn’t I mention triceps exercises like cable tricep extensions , kick back , skull crunchers and overhead triceps extensions with dumbbells or cable. The reason here is since the load (weight) is away from the falcrum (elbow) , the triceps does not have the mechanical advantage of lifting more load and the effort level of the triceps increases which over a period of time leads to a injury called “Tricep tendonitis” which means inflammation to the triceps tendon due to overuse and excessive load. Once a tendon is inflammed the recovery is slow and it constantly pains especially while elbow extension (straightening the elbow) . Hence most of times people training with isolation movements mentioned above with a intensity of 6 to 8 reps , will face from this common injury. Hence always better and safe to go for compound exercises in triceps. My next article will be on development of one more important muscle of the arms called the “Forearms”. Till then try the triceps exercises that we discussed in this article while training yours arms. Train Hard , Stay Fit Nikhil Ashtewale IFSI
Romanian deadlift is a great exercise for some of the most important posterior chain muscles like the erector spinae and the multifidus. Erector spinae is a group of 3 strong muscles called the spinalis ,longissimus and the iliocostalis that run vertically and cover the lumbar , thoracic and the cervical region of the spine . The most important function performed by these muscles is extension of the spine (keeping the spine straight or neural position) as well as resisting spine flexion (avoid forward bending of the spine ). The multifidus are small yet powerful muscles that help maintaining the stability of the spine . These muscles are also recruited in many day to day activities like spine hyperextension and bending sideways . Studies even show that the multifidus gets activated as soon as we start doing a action to maintain stability and protect the spine from injury. After understanding the importance of these muscles in “maintaining good back health”, it is very wise to pay attention towards training and straightening them to avoid any spinal disorders. Execution of a romanian deadlift requires the following steps. Step 1 – Stance should be shoulder width apart , toes facing straight . The barbell should be exactly above the ’’ talonavicular joint’’ . Step 2 – Exchange of breathe should happen when the hip is in extension (while standing straight) , grip barbell very firm and maintain tightness in the entire body. Step 3 – Grip the barbell with a dead grip slightly wider than the shoulder width. Maintain a straight posture ,do not flex the spine .Bend from the hip by pushing the hip behind, descend the barbell in a straight line . See to it that the barbell is above the “talonavicular joint” and below the scapulae (shoulder blades) during the end of the essentric (upper body almost parallel to the floor). Step 5 – Lift the barbell without any movement at the elbow and stand straight with the hip completely in extension. The posture should be intact while lifting the barbell. Avoid bending the spine and maintain all the natural curvatures of the spine in the concentric. Maintain a neutral spine. Step 6 – The barbell should travel in a straight line. Step 7 – The degree of extension at the hip should be more than the degree of extension at the knee during the concentric phase ,i.e while lifting the weight. Step 8 – The upper body should be almost parallel to the floor at the end of essentric phase. Maintaining a neutral spine. TRAIN HARD , STAY FIT Nikhil Ashtewale , Integrated fitness and sports institute ,IFSI
A great exercise to improve functionality and achieve muscular development.Teaches the body to maintain balance while lifting weight above the shoulder in our day to day activity by maintaining the centre of gravity within the base of support. A structural movement that teaches the brain to contract all the muscles of the body at once and includes the entire body while performing a lift.This exercise will equip the body to use major muscles of the core and improve stability hence becomes extremely important exercise for athletes in various sports to improve performance in their respective sport on the field. A exercise that should be performed by all the fitness freaks with no joint issues. This exercise can be executed by following the below mentioned steps to make learning more easy. Step 1 – Stance should be slightly wider than the shoulders , toe facing slightly out. Step 2 – Neck should be neutral , eye gaze to be fixed at a point straight in the front. Step 3 – Hold the dumbbells above the shoulder and exactly above the sub talor (ankle joint). Step 4 – Grip the dumbbell in the center of the shaft ,and hold it above the shoulder such that the grip should be exactly in the centre of the humerus and cuts the humerus exactly at the half . Avoid keeping a right angle at the elbow. Step 5 – Exchange of breathe will happen when the dumbbells are held over the head. With hold the breathe while performing the movement to contract all the muscles of the core and gain stability . The range of motion will be till the humerus comes back parallel to the floor and the elbow is slightly below the shoulder joint while the dumbbell is descending . Step 6 – Push the dumbbell again up till the elbows are completely locked. Avoid jerking the elbow , which might happen if the load is very light . A beginner can start this exercise with light weights and 20 repetitions and gradually process to 8 to 10 rep maxes
The principle of specificity states that our body will adapt to the specific demands placed upon it, to cut it short “YOU GET WHAT YOU TRAIN FOR”. An individual who wants to improve his skills, strength and movement patterns in a particular sport should always choose exercises and movements in his or her training which should resemble the pattern of movements performed in the chosen sport. Most of the sports tremendously demand skills like #agility, #balance, #co-#ordination, #speed and #power but before an individual decides to master these sports specific expertise, it is absolutely crucial for him or her to work upon and develop various elements of fitness like strength, endurance, flexibility and perfect body composition. The principle of specificity in aerobic and anaerobic training is the foundation of #sports #specific #training. Specific adaptation in human body occurs in response to specific type of “Stimulus”. A “Stimulus” can be defined as a task that evokes a functional reaction in a tissue or a organ. While designing a training program an athlete should always keep in mind the specific requirements of the sport that he or she has selected. Optimal adaption of the body for a particular sport requires careful planning, implementation and regular practise of sports specific skills as well as a great amount of discipline in building optimum fitness with functional exercises like #deadlifts, #squats, #push press, #Olympic #lifts* and various aerobic activities. Even those who do not compete or participate in any sport but hit the gym regularly should be careful while selecting the exercises in the gym. Once the the nervous system adapts to the initial exercises and the body learns the pattern of movements in various exercises, it’s time to get more functional and get better and better in #ADL which stands for “#Activity of #daily #living”. ADL is no different for men or women and hence there should be no difference in selection criteria of exercises. Selecting exercises that demand high amount of load and stability on the spine and the paraspinal muscles (muscles adjacent to the spine) will make sure that the individual performing them becomes functional in his or her daily routine activities and will equip them to perform well in various sports which are multiplanar in nature. Finally, to sum up I conclude by saying that principle of specificity should not be ignored by an athlete, fitness freak or an individual who leads a sedentary lifestyle but takes the first step towards improving his/her ADL by enrolling in a gym. Selecting the most functional exercises under the guidelines of a “Certified Fitness Professional” is the key to success, developing and improving fitness levels in terms of strength by lifting, pushing and pulling loads unsupported as well as developing endurance by jogging, swimming and cycling will prepare you mentally and physically to learn sports specific skills. Train Hard, Stay Fit Nikhil Ashtewale Integrated Fitness & Sports Institute (IFSI)
I personally feel that a diet that are generally recommended to people should be such that it can be sustained for a longer duration and should be comfortable for those following it. When a health professional suggests a change in the lifestyle to his/her client suffering from obesity, one should understand that expecting a drastic change in lifestyle from the client can actually demotivate a client and keep him away from following the prescribed diet, there are chances that a client may go on a back foot. Rather I would prefer a slow and steady approach by the client towards the diet.
A fitness professional also needs to know that some diet may not work on some people. Counting every individual in the same category, not understanding their targets or objective is again a big mistake.
For example:- Some of them blindly prescribing a “Ketogenic diet” to everyone without thinking if the client is actually conditioned (ready) to follow it strictly the way it is prescribed and without even trying to understand that how this sudden change in their lifestyle will affect them mentally, physically and financially. There are certain aspects which cannot be ignored.
I am very sure many of our readers will have many such questions and many more. Well let's try to stay neutral here and understand the pros and cons of keto diet which will help us to make a sensible decision.
As we all know that in a ketogenic diet we deplete carbohydrates from the diet which forces the body to use fat rather than carbohydrates. Generally the glucose from carbohydrates that we consume is transported to the entire body and it specially fuels the brain. But when carbohydrates are depleted the liver converts fats in fatty acids and ketone bodies. The ketones then pass into the brain and replace glucose as a fuel source. So now our brain starts functioning on ketone which is made from fat, which promotes fat loss.
Is that it ?? is it that easy to deplete carbohydrates which have been a part of your diet for years and years specially in a country like India where carbohydrates are served in every meal since ages. Let me make it very clear that I am not talking about the “refined” carbohydrates in which the bran and the cereal germ are removed which contain most of the nutrients and also heart healthy fibers. I am pointing out the Low GI carbohydrates like brown rice, jowar, whole wheat, bajra etc which have been a staple food in Indian society since ages and are eaten routinely. Saying that “Grains are man made“ or “our ancestors were hunters and gatherers’’ in a seminar or in a article does not mean that carbohydrates were never placed at all in the diet by our ancestors neither it means that carbohydrates are useless. First of all this statement that “the stone age diet or the caveman diet“ consisted only meat and no carbohydrate itself is not a reliable information because the modern species of humans “Homo sapiens” who evolved probably between 250,000 and 100,000 ago in Africa followed a hunter-gatherer lifestyle . Their diet consisted of meat by hunting as well as fruits, vegetables, roots and nuts. For example the bushmen of the Kalahari consumed a diet that was omnivorous, and consisted of vegetables and nuts with 20% of the protein intake coming from hunting. General macronutrient ratios of protein, lipid and carbohydrate were almost equal (33% all round).
(The above information has been derived from lecture notes from my Anthropology of Food and Nutrition class, a Level II course run by Dr. Marjorie Cummings in McMaster University.) This proves that such wrong statements are delivered publicly only to promotes keto diets and mislead people.
I have also seen trainers recommending something called “Keto Gain diet” to ectomorphs where the individual is asked to consume twice or thrice times protein as compared to his bodyweight which is practically impossible for many ectomorphs. In the past, I have also seen a marathon runner been prescribed a keto diet. I have read articles and experiences of some marathon runners abroad who were keto adapted and have performed a keto experiment in marathon running. Most of them have experienced that there were no great improvement in their pace and performance in marathon in fact depleted glycogen levels gave them problems like muscle fatigue, cramps, lack of energy and drop in speed as compared to when they use load carbohydrates. I remember few years ago when Mr. George Farah (IFBB professional bodybuilder and trainer) had visited Mumbai and Mr.Ronnie Coleman (8 times Mr.Olympia in a row) one of the greatest bodybuilders in the world had visited Pune. Both these legends had a opinion that keto diet should not be followed in bodybuilding as when the muscles are completed glycogen depleted, you tend to loose size, strength, the muscle shrink and finally end up getting a flat look on the stage. They both had the same opinion “Keto diet makes you look like a shrunk chicken”. Research also indicate that this diet works well in case of certain medical conditions like epilepsy, PCOS, diabetes and severe obesity. Ketogenic diet were originally used to treat epilepsy in children. But using this diet for every individual trying lose fat and get into shape in incorrect.
My approach to a “Fat loss program”
Hence my approach to fat reduction would be a diet that can be sustained for a longer duration and which is convenient to follow as a lifestyle. Plus the diet should be cost effective and easy to follow. Hence the previous approach of a balance diet with small quantity of Low GI carbs like brown rice, oats, jowar, bajra, sprouts, apple, orange, pears. Required quantity if 1st class proteins like whole eggs, lean meat, chicken, fish, paneer, whey and casein calculated as per the individual's current lifestyle, exercise intensity and lean body mass and the consumption of good fats like the Omega 3, 6 and 9 will all work better in the long run. Unlike a keto diet, a balanced diet will avoid occasional cravings, avoid constipation problems, lack of strength, shrinking of muscle, reduction in muscle size and also avoid bad breath which generally people experience in a keto.
Am I completely sounding against keto diet? The answer is “NO” Who wants to follow a keto should actually depend on the target that every individual has and can be followed for a short period till the individual achieves the target. Once the target is achieved you can include low GI carbs in the diet with regular weight training and cardio exercise. Antioxidants like alpha lipoic acid (ALA) which helps in energy metabolism can also be used before a low carb meal which helps glucose to turn into energy. Consumption of low GI carbs before workout will also load you with energy to progress in poundage in important weight training exercise which will give an additional benefit of “Excess Post Exercise Oxygen Consumption”. Please do not underestimated the importance of aerobic activities for fat loss.
We all know that cardio activities are excellent for endurance and improving the efficiency of heart. I agree that cardio activities will not give the same benefits like “EPOC” and hypertrophy (increase in muscle size) as compared to weight training to increase the Basal metabolic rate. But it does not mean that aerobic activities are useless for fat loss. Fat needs oxygen to be used as a fuel . Hence including cardio training is extremely important in the exercise regime.
I have gone through body transformations several times before this. I have tried several exercise routines and have been strictly following gain and cut down diets throughout the year. But this time the transformation was a good learning experience. My weight training programme consisted of one day one body part, volume training with proper periodization maintaining a proper balance between intensity and volume to avoid CNS and musculoskeletal fatigue, as well as combining cardio activities with a intensity of 70 to 80 % of Maximum heart rate for 30 to 40 mins.(Not to forget consuming anti catabolics and micronutrients in the pre and post workout meals)
Monday – Squats, Lunge, Leg press (bilateral and unilateral) Stiff leg deadlift and stretches.
Tuesday – Standing calf raise , Leg curls (bilateral and unilateral) and 40 mins of cardio (treadmill), stretches.Wednesday – Bent Over db row, pull-ups, supported row, Low cable row, shrugs, Gripping and stretches.
Thursday – Good morning or deadlift (romanian or regular), High cable pulls, Biceps curls (cable or dumbbell), Hammer preacher curls , reverse curls, reverse crunches , oblique exercises and cardio (elliptical) for 20 mins and stretches.
Friday – Decline db or barbell press (depends on weight availability), flat bench press, pec deck fly, Incline db or barbell press (weight availability), cardio(swimming for 20 mins).
Sat – Standing overhead press, lateral raises (machine or cable) , external and internal shoulder rotation on cable , close grip tricep press, cable push down, Tricep press down, Parallel bar dip, Shoulder push ups (with weight loaded), Tricep extensions or skull crushers (2 sets)Sun – Rest day. Hence I think high intensity exercise and a balanced low GI carb approach is one of the best when it comes to long term results like fat reduction, improving ADL, strength, endurance, anti aging and finally enjoying good tasting food occasionally or liberty to have cheat meals sometimes and maintain good fitness levels and physique at the age of 40. Train Hard , Stay Fit
LILAVATIBAI PODAR INTERNATIONAL SCHOOL invites IFSI to conduct an orientation and seminar for the students of 9th and 10th standard to spread awareness about building a great career in fitness industry. It was great session where all their doubts about growth in fitness industry were cleared. Had an interactive session with the kids who already knew that fitness industry was booming in India. They were also aware about various exercises, anatomy, physiology and also nutrition. Had a nice question and answer session regarding role of nutrition in performance enhancement in various sports. Importance of sports specific skills like agility, speed, power, coordination and balance. Very happy to receive smart answers from these kids who were already showing great signs of becoming responsible citizens of India.
A great opportunity for IFSI certified fitness professionals: A great opportunity for IFSI certified fitness professionals to work with the best in service industry "Steiner Leisure" a company that runs 167 cruise ships world-wide since last 50 years. Ms. Lorena Polanco from Germany (Recruitment Manager from Steiner) gave a superb presentation to IFSI students in Pune branch at Arkfit Arena Gym, Apte road for various on broad recruitments in Steiner Leisure Pvt Ltd. Very happy to see a great response from our students for the presentation. Students were delighted and excited to see an opportunity to work internationally and were happy to seek this great exposure. The on-board recruitment procedure of IFSI students for Steiner will be completed by Ms. Sandra Claw from "Airborne Recruiting Pvt. Ltd." For online application please send mail to www.airbornerecruiting.com Check details on - www.theonboardspa.com
"Rectus Abdominis" is a muscle of Abs running vertically from the pubic symphysis (Hip bone) and ends at the 5th and 7th costal cartilage (anterior part of the ribs). The muscle can show 4 packs, 6 packs or even 8 packs which completely depends on the genetics of a individual. Abdominal exercises cannot change the shape and the genetical make up of the muscle, which is a common myth amongst the new comers in the gym.
Function of this muscle is flexion of the spine which basically means bending the spine, the same action that we perform while doing a abdominal crunch. The exercises to strengthen and develop the Rectus Abdominis are forward and reverse crunch, where the actual shortening and the lengthening of the muscle happens. Forward crunch can be given to a beginner on the floor and the further the exercise can be made more challenging on the adjustable abdominal bench and finally on the ab crunch machine (even a lat pull down machine can be used). While reverse crunch can be started on the floor, then on the adjustable abdominal bench, the ab dip stand and finally the hanging reverse crunch on the ab slings.
This is a muscle of the core and hence very important to be trained for a impressive appearance and functionality. A well developed Rectus Abdominis with a very low fat percentage looks absolutely remarkable. A fitness freak with appealing and hard looking Rectus Abdominis will always be a inspiration for the others. But to achieve this a individual has to train the Rectus Abdominis and be aware of his nutrition. A extremely disciplined diet and training is the key.
Training includes the forward crunches or the reverse crunches with 6 to 10 rep maxes by progression in the following sequence.
The above mentioned exercises will stimulate the Rectus Abdominis and cause a breakdown in the muscle fibers, forcing the body to repair and rebuild the fibers and finally increasing the size and density of the muscle. Once this is achieved, one has be dedicated towards consuming the correct nutrition. Right quantity of first class proteins, essential fats like Omega 3 & 6, Low G.I foods, vitamins and minerals should be included in the 6 meal pattern at a interval of 2 and a half hours throughout the day. Adequate recovery of the muscle is very important by following the most effective exercise programme which will avoid overtraining of the muscle.
TRAIN HARD, STAY FIT-
Nikhil Ashtewale Director, IFSI
Practical exams conducted at INTEGRATED FITNESS AND SPORTS INSTITUTE #IFSI for a advance level course " MASTERS IN EXERCISE SCIENCE " . A student explaining the execution of "SNATCH" in detail and then performing it.
MASTERS IN EXERCISE SCIENCE is a advance level course for fitness professionals which takes you to the next level of expertise in exercise science . Students certified in this course develop a potential to select the best variations in exercise which are different from daily workout routine that clients generally perform in the gyms to improve their fitness levels . This increases the earning potential of a fitness trainer and enhances his techiques in all the exercises.
Students who clear this course also perform better in various strenght competitions at the professional level.
A proud moment for IFSI as me and our student Harshal Wadke secure gold medals in the powerlifting competition for Mumbai district. Very happy to see that Harshal has practically applied his knowledge from the " NUTRITION COURSE" and "MASTERS IN EXERCISE SCIENCE" that he gained from our academy and won the " THE BEST LIFTER AWARD" in his category.
All his lifts were absolutely clean and his was extremely confident in approaching every lift which were performed raw. He was successfully in gaining strength and muscle by consuming the right macros, micros and supplements that brought a great deal of transformation in him since he was practising for these competitions since last 6 to 8 months. I can see a promising future for him the sport of powerlifting and weightlifting. Superb job by him. Congratulations and all the best to him for the state level competitions.
IFSI was the perfect way for me to get the qualifications I needed to become a respected fitness coach. The faculty at IFSI are both knowledgeable and helpful. They were extremely professional in their approach and very flexible to my specific needs. I would highly recommend IFSI to all those who are looking for a quality training, and to be fully qualified and working within a short amount of time.
I had to study and work at the same time and wanted to have a course that fits in my tight schedule. IFSI was the only institute that listened to my requirements and came up with a custom package for me.
The coaches at IFSI were so helpful and supportive that they felt more like friends by the end of the course! They do a great job of teaching efficiently in a short period of time. There was a good mixture of both theory and practical sessions which meant that no single day was the same, and we got to have a lots of fun in the gym too.
I am already a Gym Instructor and I took up the Nutrition course just out of curiosity. But before I knew it, I had complete knowledge in it and started helping my clients at the gym. Now I am getting more referrals than ever before for personal training. Thank you IFSI for the wonderful experience.
I am a working massage therapist but I didn’t have any certification in it. A friend referred me to IFSI and I took the Massage Course. I not only learnt several subtle things about being a good masseuse but my certification has now helped me be recognized by bigger brands for job opportunity. Thank you IFSI.
Ground Floor, Maheshwar Complex-2 Opp. Maheshwar Temple, B.B. Road, Kandarpada, Dahisar (W), Mumbai - 400068
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Hulk gym, L.I.G Main Road, E-9, Above Andhra Bank,
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Basement of Shreenath Apartment, Old Pandit Colony,
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