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11/04/2002 Author: Nik Bhattacharya
What differentiates the people who successfully stick with a
program and see dramatic results from those who start over and over
again and can never seem to get any further than the last time?
Think about this for a minute. Have you successfully stuck with
your fitness program? Why? Are you the person who has tried dieting
and workout programs but just cannot succeed in changing? Why? What
is it that makes you fall off track?
There are many external factors that hold us back or propel us
forward when it comes to fitness. A personal loss, work, upbringing,
negative conditioning, low self-esteem, an ailment, an injury, lack
of self-belief, too many commitments, family, food addiction,
inexperience in exercising -- these amongst many other external
factors might prevent us from making a lasting change in our lives
when it comes to fitness. However, more than anything else, I believe
that the primary reason for us being unable to having a body we like
and can happily live with is a lack of crystal-clear vision of what
will make us happy.
We are constantly comparing ourselves to the images that we see.
We want to become like the model on TV or in the magazine. We want to
be fit like the people we see in fitness magazines or in
transformation pictures. Slim like our neighbor next door, or our
sister, our brother, our friend. We want our head on somebody else's
body. We want something that we cannot have.
Do this little thought exercise for a minute: Close your eyes and
imagine yourself one year from now in the following situations:
- Looking at yourself in the mirror. What do you see? How do you
feel?
- In a social situation that has caused you stress about your
appearance. What do you see? How do you feel?
Be completely honest with yourself. Were the images you saw,
contrived images of yourself with somebody else's body? Were the
feelings that you envisioned a far-cry from what you believe will be
a reality? Or was it simply too hard to imagine yourself truly being
different?
It is not as easy a thought exercise as it might seem. Truly
internalizing these positive images and your feelings is the very
first step towards making a lasting change in the way you look and
feel and sticking with a fitness regimen. Once you internalize the
fact that you are going to look and feel different in one year from
now, you have won half the battle already. Now every action that you
take is simply going to be a means for you to achieve your dream.
Drill
You might be already working out, or you might be thinking of
working out but can't get yourself moving. Either way, practice this
thought exercise till you see a crystal-clear vision of you and how
you feel. Do this for two weeks each morning when you are getting
dressed or any other convenient time. Take a minute close your eyes
and really try and see and feel yourself a year from now. Don't write
down what you feel and read it back to yourself -- for then it will
not truly be a thought exercise. Don't look at an inspiring picture
-- that will not truly be your self image. Imagine YOURSELF. See the
details. Feel the emotions. Your vision will be the start of
something, I can promise you that.
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11/05/2002 Author: Nik Bhattacharya
Have you ever wondered what you would look like after your
transformation? Go ahead and create a virtual
model of what your transformation might look like. Look at my
before and after pictures for an example. Have fun!
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11/09/2002 Author: Nik Bhattacharya
One more challenge and it will be three years that I have been working out. Sometimes I
feel like working out gets really old and boring. But somehow, I manage to go to the gym 6
days a week and give it my very best. These are my secrets to long-term inspiration:
Reset your goals
Having a specific, measurable goal energizes me. I have noticed that as I have gotten
fitter however, it is hard to be inspired by a goal that is purely cosmetic. I live my life
between 6 and 8 percent bodyfat. Being at 4% bodyfat is not something that gets me up in
the morning. Nor is getting really huge and muscular. I find that my goals are more and
more oriented toward completing another 12 week cycle or making habits an ingrained part of
my lifestyle (like 6 days of nutrition/exercise with 1 day off). Set goals that work for
you however simple they might be and really be a stickler about achieving them.
Complete a 12 week cycle with a friend or family member
I find a certain charm in counting weeks off to finishing another 12 week cycle of building
my best body ever. So why not do it with a friend or family member who can certainly
benefit from your experience? Also, their enthusiasm will keep you fresh and highly
motivated to get to the finish line.
Keep your workouts simple yet exciting
I don't believe in working out over 1 hour. Sometimes I get bored with the exercises that I
am doing or get stuck and don't make much progress. I have learned to accept the fact that
gains come by slower when you are more experienced. Hitting a Level 10 on the effort scale
with perfect form just feels so amazing whether you are just starting out or an experienced
bodybuilder. Changing your exercises and feeling a new muscle is also very exciting. I
focus on simplicity and making my workouts a mind and body experience to keep myself sharp.
Reward Yourself when you hit a milestone
People just don't do this enough. Go out there and get some professional photos taken.
Celebrate finishing another 12 week cycle by involving your friends and family. Rewarding
yourself replinishes the soul. You deserve it. You need it.
Take some time off
After a 12 week cycle, I happily take a week off without feeling guilty. I have given it my
best effort and my body is screaming for a rest. Plus it is a good reminder to you about
how much fitness means to you when you walk away from it for a week. The only caveat is to
make sure that the day you decide to get back on schedule, you are in the gym no matter
what.
Seek to become an inspirational role model
This have proven to be by far my most potent way of keeping myself inspired. If I can
inspire other people into action and they look to me for motivation, then they become my
inspiration in turn. Setting a positive feedback cycle into motion is a very powerful way
to keep your motivation levels high, so go out there and be an evangelist. Tell people your
story, inspire them to jump onto the fitness bandwagon. It will help them, and ultimately,
it will help you.
In summary you may choose many different methods to maintain your long lasting inspiration.
But always remember that there is one undeniable path to lifelong fitness, TAKING ACTION.
As a fellow fitness enthusiast has put it very pithly, "Just Shut Up and Do It".
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11/12/2002 Author: Nik Bhattacharya
Many of us have successfully made working out a part of our lives. We want to
be in great shape. We want to feel good about ourselves. Sometimes though, our
objective of fitness seems to "interfere" with living our lives. Do you ever
feel like you cannot go out because you want to be really fit and you don't want
to mess up your diet? Are you stressed out about how hard your workout is going
to be? If you don't manage to get in your workout in the morning, do you spend
the whole day thinking about how you need to get to the gym and end up feeling
really guilty if you don't?
I have been working out for almost 3 years now and I still continue to see progress
in my physique and strength. It is very gratifying to be in the best shape of my
life every single day of my life. Sometimes when I look back at the last 3 years,
I am amazed at how much work I have put in to getting where I am today. I have
given working out and living a healthy lifestyle my heart and soul. Some days,
I just don't have any more to give. I may even go through a week when I have very
little motivation and feel frustrated that my life seems to suffer because of my
healthy lifestyle. Have you ever felt this way? I know that these feelings make
me question if it is all worth it.
I will never stop working out. But I have realized one thing -- constant obsession
with your goal of being better every single day of your life actually makes you worse
off. Instead of being happy that you are in such great shape and feeling so good,
you start worrying about how you can get better. Thinking about improving and analyzing
your weaknesses are great qualities -- obsessing about your shortcomings and about
achieving more could be very harmful to your psyche. Sometimes you just need to
allow yourself to feel the way you feel. It is ok to give in to your cravings
sometimes. It is ok to have a mediocre workout. You CAN go out with your friends and
drink a glass of wine even though it is not your off day.
In the big picture, life is about balancing what is important to you. When you are
extremely out of shape, getting in shape is so high on your list of priorities that
everything else fades in comparison to your goal. However, when you are happy with
your body and the way you feel, do not discount the importance of discovering all the
things that are important to you to live a happy and balanced life. It may be friends,
family, social gatherings, or maybe even things that might have been inconceivable to
you when you were adamant about your fitness goals preceding everything else. Figure
out a way to successfully and healthfully incorporate all these priorities into your
life. Your chances to live a fit, healthy, and happy life will be greatly improved.
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11/25/2002 Author: Nik Bhattacharya
The holiday season is such a roller coaster for many of us. It could be so upliftingto some
of us. It could also be a very depressing time for others. How will this holiday season be
for you? How can you maintain the balance between tradition and all that goes along with it
and your life and fitness goals?
Here are a few tips that might make your holiday season not only enriching for your soul
but also healthful for your body:
Write out a fitness mission statement for the holidays
It could be as simple as, "I will eat whatever I want on Thanksgiving, Christmas, and
New Year’s Eve and workout as faithfully as possible", or it could be a lot more specific
wherein you might list out your travel dates, free days, alternative workouts when you do
not have access to a gym, healthy snacks, supplementation etc. Whichever path you choose,
write it out and keep it handy. The holidays are a tough time to keep up with your normal
fitness routine. Knowing ahead of time what fitness achievements will make happy will
make you really enjoy your season that much more.
Beware of constantly turning to food for comfort or out of habit
The holiday season naturally focuses on family and togetherness with your loved-ones.
These occasions invariably center around food and drink. This season, I plan to be
realistic about my goals. These is my mission statement for the holiday season,
"I will eat whatever I want on Thanksgiving, Christmas, and New Year’s eve. I will eat
small portions (which may very well include the oh-so-tasty leftovers) for the rest of
the holiday season. I will keep snacking on junk food to a minimum, drink alcohol
responsibly, and make prior arrangements to workout wherever I am" Think about how you
would like to approach the holiday season and your healthful diet.
Synergize your fitness goals with your family time
Does a family get-together mean that your fitness regimen comes to a grinding halt?
Absolutely not. It takes planning, dedication, and a certain level of self-centeredness
(in the best way possible) to keep to your workout schedule when you are with family or
loved ones. Keeping up an intense workout routine is very possible even in these seemingly
impossible circumstances. Here are some suggestions:
- Buy a resistance exercise band and learn how to use it. 3 sets of 10 to 12 repetitions for
each muscle group can give you a great workout as well as hardly take any time. In 15 minutes
you could have a full body workout.
- Take your running/walking shoes with you wherever you go. 20 minutes of high intensity
aerobic activity outdoors will invigorate your soul and keep your metabolism sky high.
- Find out about affiliate gyms that your current gym might have in the cities you are
traveling to. Take advantage of them.
- Work harder than the rest of your family. Get up early, work out, and be done with it
by the time everybody else wakes up. A possible complaint from a family member of not spending
enough time together will be unfounded. Remember that 30 minutes of keeping your promises to
yourself is a mere 2% of your day. You still have 98% of your day for quality time with your
family.
I am excited to make this holiday season not only a great time to bond and show my appreciation
to all those whom I love, but also a time to show myself that I care about myself and what is
important to me. I will strive to accommodate everything that is important to me in as harmonious
a manner as possible.
I wish all of you a happy, safe, and healthy holiday season. Know what you want and then go get it.
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01/15/2003 Author: Nik Bhattacharya
When was the last time you achieved something extraordinary? Has it been a while since you
have given something your very best effort even though you don't feel like doing it? Have you
resigned yourself to simply existing? Are you satisfied with status-quo? If you cannot recall
the last time you really pushed yourself to go above and beyond what you think you are capable
of, it is time to take stock.
Complacency is the enemy. Unfortunately, complacency is the norm of human nature. We gravitate
towards a place where we feel comfortable. We settle for less at work, we let ourselves be
unhealthy because it is too hard to go against the grain, we let relationships die or simply
fade away. For many of us proactiveness becomes a word in the dictionary - not a value that
we espouse on a daily basis.
I truly believe that each and every one of us has the capability to surprise ourselves with
our efforts and our achievements if we only try to break out of our self-imposed mould. You
need to ask yourself the question, "Why should I settle for less when I know I can achieve so
much more?" The answer might surprise you. You might realize that you are being held back by
some negative influence in your life. Or you might simply realize that you have given up believing
in yourself and what you are capable of achieving.
Whatever your reasons might be, make today the day that you commit to achieving something
extraordinary. Write it down on a piece of paper. Allow yourself to dream. What are the things
that you will have to start doing that are out of the ordinary? What are the sacrifices you
will have to make? How will you feel making those sacrifices? Imagine yourself having the
inner strength to overcome negative stimuli and emerge victorious. The more you think about
achieving extraordinary things and the effort it will take on your part, the more you will
believe that you are capable of achieving. And at some point, you will realize that the only
thing that can stop you from realizing your dreams is not taking action. And the day you start
taking action with the intent of achieving something extraordinary will be the first day of the
rest of your life.
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02/07/2003 Author: Nik Bhattacharya
Which way do you turn when the going gets tough? Do you look to
others to lean on, or do you look inwards for strength and answers?
Or do you just give up and say to yourself that you have no control
over anything and let yourself slide into a downward spiral?
Many of us want better things in life. A great body, better
relationships, more money, a better job, more time. The list goes on.
Having aspirations towards a better life gives us hope and a reason
to get up every morning. However, what happens when we have a
setback? Think back to the last time you had a major setback in your
life. Did your aspirations simply vanish for a while as you resigned
yourself to your misfortune? When adversity strikes, the best of us
get knocked down to our feet. Some of us lose hope and all desire
towards reaching those aspirations that seemed so worthy during
better times. However, some of us look within for strength during the
toughest times. These are the people who anchor themselves and
weather the storm around them till it abates.
Do you have an anchor? For many, religion is an anchor. You can
turn to your religion and your faith during the good times and seek
solace and strength from it when you are weak. What about those who
do not have a faith that is strong enough to help them weather the
storm? Where could they turn? Family, friends and other support
systems can certainly help. However, these support systems are
evanascent. Your friends might move - you might not be able to turn
to your family with your deepest fears - your support system might
not be available. I sincerely believe that everybody needs an
unflinching anchor in their life to give them peace. We need an
anchor in our life that will not quit on us or be unavailable to us
during the toughest times. We need an anchor that is ours, a place
that we can find peace and serenity. Somewhere we feel safe and
secure.
Fitness is my anchor. Fitness is my religion. It gives me
strength. It gives me hope. Working out makes me believe in my inner
powers during the halcyon times. I tap into the inner strength that I
have built up when the times are tough. Fitness has become a way of
life for me. I look to it not for the hopes of attaining a better
body or bigger muscles. I look to fitness to give me the strength to
endure anything. Being fit gives me the strength to know deep down
within that I value myself. My own self worth is something that
nobody can ever take away from me no matter what.
Is Fitness your anchor? Is Fitness your Religion? Your world could
suddenly take on a whole new meaning if you only start truly
believing in yourself and find your anchor.
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05/02/2003 Author: Nik Bhattacharya Have your workout’s become boringly routine? Do you
still think you are working really hard by sticking to your workout
regimen week-in-and-week-out, but your progress seems to have slowed
down? Do you feel like you are stuck in a physical and mental rut? If
the answer to some of these questions is yes, then this article is
for you. Years of working out have taught me some principles that I
would like to share with you to help you progress to ever-greater
heights.
- Give yourself a compelling reason and motivation
Do you remember when you first started your workout routine how good
it felt to work out? Do you recall the mental images of a fit new
you floating around in your head? What was it that compelled you to
go to the gym no matter how tired you were?
If you are a fitness enthusiast, you instinctively know when you are
in a rut. When you start to feel tired, lose your motivation halfway
through a workout, start missing the occasional workout because some
other event is more compelling -- you are in a very natural trough
in the cycle of life-long fitness. It’s ok to be in a trough. Just
not for too long. Revitalizing your motivation to workout with
intensity could simply be a matter of giving yourself the correct
incentive. What was an incentive a long time ago when you first
started working out may longer provide the motivation you need to
take your workouts to the next level. Find something new that will
make you go to the gym and give it everything you have.
Action Item:
Some examples of things that could light a spark for you:
- Watch a body building show. You might want to look like these
people, you might not. But one thing is for sure. When you see how
professional body builders are SO dedicated to making a temple of
their bodies, you might get motivated to put a little more into
your workouts yourself.
- Watch an inspiring movie. "Pumping Iron", "Body of Work", "Body
for Life Success Stories", "Rudy". Take inspiration from people who
have gone beyond the call of duty to achieve something
extraordinary.
- Team up with a person who is dedicated in the gym. Ask a
seasoned veteran in the gym if you can team up with them for 1
workout. You will be shocked at how inspiring this is for both
parties and how it infuses new blood into your workouts.
- Change things around for a month
Are you tired of the same old routines week after week? Have you
become a "rep-counter" where you put down the weights after your
pre-allotted number of reps no matter if you have exhausted yourself
or not? Are you stuck at the same speed intervals on the treadmill
or bike and you just don’t have the heart to take it to the next
level? Try changing things up for a month and you will be pleasantly
surprised at your results.
Action Item:
- Follow this sample routine that focuses on muscle exhaustion,
not just pumping out rep after rep. Try and better your previous
best each week.
http://www.animalpak.com/cf/training/articles/training_routines/Routine6.html
- Get some brand new exercises that you might never have done
before and perfect the form and function of these exercises:
http://www.bodybuilding.com/fun/exercises.htm
- Try a new high-intensity cardio routine. Warm up for 2 minutes
then follow the method below. Start off with a total of 10 minutes
(it’s not as easy as it looks) and work your way up to 20 minutes.
- 2 minute warmup
- 15 seconds all out effort followed by 45 seconds active
recovery
- Repeat
- Take a break
When was the last time you took a full week off? Yes, nutrition AND
working out. If you cannot remember the last time you were fully
off, then it might just be a time to let your body recuperate. Take
the time to rest. Eat some good food without feeling guilty. You
deserve it. More importantly, you are going to be hungry to return
to the gym with renewed vigor. Resist the temptation (if you might
get it) to cut short your break for just 1 workout. The point of the
break is to rest and renew yourself.
Action Item:
- If you have not taken a break in a while, go ahead and take a
full week off from training and nutrition. You might "feel" fat and
"think" you are losing everything that you have worked so hard for
by taking a week off. You are actually doing yourself and your body
a favor by taking a break -- don’t let your mind fool you into
thinking otherwise.
GOOD LUCK AND TRAIN HARD!
- Nik
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05/24/2003 Author: Nik Bhattacharya It is almost June. Half of this year has already
passed us by. The eupohoria of entering the New Year is now behind
us. Many of us had high hopes for making this year a memorable one.
Some of us even went as far as to make New Year resolutions in an
attempt to make this year special. Is this year truly living up to
all the hopes and aspirations you had for it? Are you living up to
our expectations and following your dreams?
I for one have made a commitment to life long fitness. I have also
made a commitment to living a life of intent, not just letting life
pass me by. Part of my commitment is making a difference in the lives
of the people around me. I want to inspire you to live the life that
you dream of. The time is now. The past is long gone. The future
awaits you. Please take a moment to think about what will fulfill
you.
Think of some of the things that you have wanted to do, but somehow
have not gotten around to doing that will make your life more
fulfilling.
- Do you want to feel good about yourself and your body?
- Do want happiness at home and with your family?
- Do want to feel part of something that is bigger than just
yourself?
- Do you want financial security?
- Do you want to get more respect at work?
- What else do you want?
Ask yourself why you feel like you are falling just short of the life
of your dreams. What are your obstacles? We all certainly have a
multitude of obstacles that could potentially be insurmountable.
However, if we decide that we are going to adress these obstacles and
overcome them despite their challenge, we will give ourselves a
victory that could be very meaningful and rewarding. As Bill Phillips
has put it very succinctly:
"Are you suceeding...or...are you settling? Contrary to popular
belief, settling is NOT stationary. You're either moving forward or
moving back,nothing in the universe stands still."
The only way to move forward is by taking action. Inaction is
settling for a mediocre life. Do those things that you have been
putting off for a while. Invest in yourself and what matters to you.
You will reap unimaginable rewards not so far into the future.
I have put in a few suggestions to help you. Think of your own to add
to this list.
My friends, I want each of you to live a life of intent and
happiness. Take the time to slow down and reconnect with yourself -
invest in yourself. Maybe you will realize that you want different
things from your life. On the other hand, you might realize that you
have a wonderful life and be even more grateful for it.
Thank you for your time and my very best to you.
Yours,
Nik
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07/10/2003 Author: Nik
Bhattacharya
I feel a deep sense of purpose in
writing this article. I have taken it upon myself to help others and
guide others in their quest for fitness and living a better life. And
I ask myself, "Am I putting forth the best effort that I possibly
can?". Unfortunately, the answer to this question right now is "No".
My website has taken a back seat for the past few months and I plan
to change that through my actions.
All of us has heard the age old
paradigm's of "Every action has an equal and opposite reaction" and
"What goes around comes around" and many others that encourage you to
put forth a good effort. When was the last time you really questioned
yourself and asked yourself the question, "Am I really putting
everything I could possibly give into this endeavor?". Or do you
simply wish for something and not really have it in you to do what it
takes to get yourself moving?
When it comes to your health and
fitness, you cannot afford to not get serious about it. Sure, that
beer after work sounds really enticing or sleeping in just another
hour is really what you think you need that day. Believe me, you can
come up with a million and one excuses. But there is only one way of
achieving your dream of being healthy and strong. And that is by
putting forth your best effort. Every single day. Each time you
resist a temptation that counter-productive to your fitness goals,
you make yourself stronger and your the temptation weaker. Over time
you will get so accustomed to not giving in to your whims that you
will simply laugh them away when they do surface. That little
naysayer in the back of your head who is chock-full of excuses and
negativity will be rightfully put in his place.
So take responsibility. Start
today. Make the conscious effort to succeeed. You can say choose not
to give into your temptations today. You can choose to say no to the
people who live their lives in a way that is not in line with your
ideals. You can wake up and exercise even though you are tired. You
need to realize that it is you who has the power to make the choice.
It is you who has to decide if you are ready to take the high road or
to give in. Which road will you choose? What choices you make today
will speak louder than any answer you could give me.
Yours,
Nik
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