According to a survey I conducted recently, most people in their 20s lift weights so they can feel more confident in their bodies, fit better into clothes and have better dating prospects.

Then why are they following programs designed for strength athletes, sportsmen and pro-bodybuilders, whose goals are nothing like their own?

In this episode, I provide you with the blueprint for what it takes to build a physique that is aesthetic and that will get you looking your visual best.

Timestamps:

(0:58) - My personal training philosophy.

(3:24) - How heavy do you need to lift to build muscle?

(4:46) - How do your genetics influence your proportions?

(6:03) - The prime driver for muscle growth and how to implement it.

(8:14) - Which muscle groups to emphasise for aesthetics?

(11:04) - How to eat to look good.

(13:23) - Why most people fail their aesthetic goals.

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🎧 Listen on your favourite podcast apps: ⁠⁠⁠https://ajiteshgogoi.com/podcast⁠⁠

⁠⁠⁠⁠⁠📅 Book a clarity call: ⁠⁠⁠https://store.ajiteshgogoi.com/b/book-clarity-call⁠⁠⁠

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In this episode with Arundhati Boruah, we talk about her journey from being a software developer to a full-time fitness coach and competitive bikini athlete.

Lots of insights on choosing fitness as a career, prevalent myths among young women regarding toning, competitive bodybuilding for women and much more.

Timestamps:

(1:27) - Arundhati's fitness journey

(14:40) - Societal barriers for women picking fitness as a career

(19:17) - Toning and other prevalent myths among young women

(24:58) - Social media and body image issues among women

(29:00) - Should women focus on getting and staying lean?

(31:37) - What does women's bodybuilding comprise of?

(40:28) - Current state of women's bodybuilding in India

(42:55) - How can someone get started if they want to compete in the bikini division?

(46:00) - Pointers for young women in their 20s just getting started

Contact details of Arundhati Boruah:

https://www.instagram.com/arundhati.boruah/

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🎧 Listen on your favourite podcast apps: ⁠⁠⁠https://ajiteshgogoi.com/podcast⁠⁠

⁠⁠⁠⁠⁠📅 Book a clarity call: ⁠⁠⁠https://store.ajiteshgogoi.com/b/book-clarity-call⁠⁠⁠

🚀 Get programs to build your body and mind: ⁠⁠⁠https://store.ajiteshgogoi.com⁠⁠⁠

Every other fitness influencer and coach parrots the fact that discipline triumphs over motivation when it comes to achieving your fitness goals.

But how do you go about achieving this discipline exactly? Is there a method to help you get there?

This episode will answer all your questions and equip you with the tools you need to keep yourself on track to build your dream body.

Timestamps:

(1:58) - What is the main driver for motivation?

(4:07) - The most common reason why most people fail to comply with a training plan.

(7:43) - Incorporating feedback systems into your fitness routine.

(10:09) - The importance of taking progress pictures.

(11:55) - Tools to help you set up your own feedback systems.

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🎧 Listen on your favourite podcast apps: ⁠⁠⁠https://ajiteshgogoi.com/podcast⁠⁠

⁠⁠⁠⁠⁠📅 Book a clarity call: ⁠⁠⁠https://store.ajiteshgogoi.com/b/book-clarity-call⁠⁠⁠

🚀 Get programs to build your body and mind: ⁠⁠⁠https://store.ajiteshgogoi.com⁠⁠⁠

Most people just starting out on their fitness journey are confused regarding the nutrition aspect of things.

Some are quite sceptical about tracking their food intake and feel it to be an obsessive way of looking at food.

In this episode, we go over the two primary approaches to dieting and compare them with intuitive eating to see which of them is best suited for your personal goals.

Timestamps:

(2:08) - What is meal prepping?

(5:49) - What is flexible dieting?

(8:05) - A hybrid method combining meal prepping and flexible dieting

(9:07) - What is intuitive eating?

(11:35) - When can you use intuitive eating?

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🎧 Listen on your favourite podcast apps: ⁠⁠⁠https://ajiteshgogoi.com/podcast⁠⁠

⁠⁠⁠⁠⁠📅 Book a clarity call: ⁠⁠⁠https://store.ajiteshgogoi.com/b/book-clarity-call⁠⁠⁠

🚀 Get programs to build your body and mind: ⁠⁠⁠https://store.ajiteshgogoi.com⁠⁠⁠

As an absolute beginner, it can be overwhelming when it comes to picking the training method that best suits your circumstances.

Should you get into a bodybuilding routine? Should you get into powerlifting instead? Or should you do crossfit?

In this episode, we cover 3 important aspects that should ideally determine your choice of training protocol.

Timestamps:

(1:29) - What do you wish to achieve with your training?

(5:07) - What are your individual genetic strengths and weaknesses?

(9:16) - What excites you the most when it comes to training?

(11:36) - Should you experiment with different training styles?

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🎧 Listen on your favourite podcast apps: ⁠⁠⁠https://ajiteshgogoi.com/podcast⁠⁠

⁠⁠⁠⁠⁠📅 Book a clarity call: ⁠⁠⁠https://store.ajiteshgogoi.com/b/book-clarity-call⁠⁠⁠

🚀 Get programs to build your body and mind: ⁠⁠⁠https://store.ajiteshgogoi.com⁠⁠⁠

Cardio or cardiovascular exercise is the preferred form of training for a lot of people. Many trainees get into cardio with the primary goal of losing excess body fat.

What is the best form of cardio to burn body fat? Is cardio the most efficient way to lose your love handles? Let's find out.

Timestamps:

(2:16) - What are the types of cardio?

(5:23) - Should you do HIIT or should you do LISS?

(6:38) - Which type of activity should you pick for your cardio workouts?

(8:49) - How much cardio do you need?

(10:12) - Is there such a thing as 'too much cardio'?

(14:59) - What is the appropriate prescription for cardio?

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🎧 Listen on your favourite podcast apps: ⁠⁠⁠https://ajiteshgogoi.com/podcast⁠⁠

⁠⁠⁠⁠⁠📅 Book a clarity call: ⁠⁠⁠https://store.ajiteshgogoi.com/b/book-clarity-call⁠⁠⁠

🚀 Get programs to build your body and mind: ⁠⁠⁠https://store.ajiteshgogoi.com⁠⁠⁠

In this episode, we discuss the most common questions regarding protein intake.

Are protein supplements safe? Should you drink your protein shake after your workout? How can vegetarians and vegans get sufficient protein from their diet?

We shall answer all of these questions and more. Tune in.

Timestamps:

(3:06) - What is protein?

(4:18) - How much protein do you actually need?

(5:18) - Can excessive protein consumption damage your kidneys?

(6:27) - How should vegetarians optimise their protein intake?

(8:43) - What are protein supplements? Are protein powders safe?

(11:09) - Can you build a great physique without protein supplements?

(12:08) - When is the optimal time to consume your protein shakes?

Contact details of Himanshu Sharma (Designer):

Behance: https://www.behance.net/harryhimanshu

eMail: [email protected]

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🎧 Listen on your favourite podcast apps: ⁠⁠⁠https://ajiteshgogoi.com/podcast⁠⁠

⁠⁠⁠⁠⁠📅 Book a clarity call: ⁠⁠⁠https://store.ajiteshgogoi.com/b/book-clarity-call⁠⁠⁠

🚀 Get programs to build your body and mind: ⁠⁠⁠https://store.ajiteshgogoi.com⁠⁠⁠

In this episode, we shall dispel some of the most common misbeliefs regarding women and weight training.

We shall also learn what works for women trying to build their ideal bodies and what keeps them from making progress.

Timestamps:

(1:55) - Will weight training make you bulky?

(3:44) - Why would you want to build muscle as a woman?

(5:14) - Is there a right way to train using weights?

(8:07) - Upper-body training for women?

(10:24) - What things should you avoid while trying to build your dream bod?

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🎧 Listen on your favourite podcast apps: ⁠⁠⁠https://ajiteshgogoi.com/podcast⁠⁠

⁠⁠⁠⁠⁠📅 Book a clarity call: ⁠⁠⁠https://store.ajiteshgogoi.com/b/book-clarity-call⁠⁠⁠

🚀 Get programs to build your body and mind: ⁠⁠⁠https://store.ajiteshgogoi.com⁠⁠⁠

In this episode, we learn the most fundamental concepts that go into designing a time-efficient training program.

With this knowledge, you could weight train as little as just 2 days a week and still see stellar results.

Timestamps:

(1:33) - Training splits

(2:14) - The bro-split and why it is a bad idea

(5:16) - Effective training splits

(5:45) - The push-pull-legs (PPL) training split

(7:28) - The upper-lower training split

(8:40) - How to train only 2 days a week

(10:19) - Managing the duration of your training sessions

(13:54) - Summary

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🎧 Listen on your favourite podcast apps: ⁠⁠⁠https://ajiteshgogoi.com/podcast⁠⁠

⁠⁠⁠⁠⁠📅 Book a clarity call: ⁠⁠⁠https://store.ajiteshgogoi.com/b/book-clarity-call⁠⁠⁠

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In this episode, learn 5 effective strategies to fix your food habits today and get closer to reaching your body goals.

Timestamps:

(3:45) - Technique #1: Be mindful of your food intake

(7:46) - Technique #2: Don’t be a cheater

(10:48) - Technique #3: Make protein a part of every single meal

(13:43) - Technique #4: Be sure to incorporate sufficient fibre and vitamins into meals

(16:15) - Technique #5: Cut back on the alcohol

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🎧 Listen on your favourite podcast apps: ⁠⁠⁠https://ajiteshgogoi.com/podcast⁠⁠

⁠⁠⁠⁠⁠📅 Book a clarity call: ⁠⁠⁠https://store.ajiteshgogoi.com/b/book-clarity-call⁠⁠⁠

🚀 Get programs to build your body and mind: ⁠⁠⁠https://store.ajiteshgogoi.com⁠⁠⁠