..with British Champion in Men’s Physique Rahat Ali
Professional body builder and winner of British Champion Best Men’s Physique 2018, Rahat Ali, met with Liza Veta to share his simple secrets of how to be fit.
“This has been possible through hard work and dedication as well as intense training. I hope to win the world championship soon and expand my list of great achievements”, Rahat says.
“Most of us are unhappy with our body shapes. Long working hours, stress, no time to have several daily meals and of course our laziness. All of these is a result of bigger dissatisfaction with our look”. According to Rahat, “Every little effort brings results, so you just start with small. One of the hardest trained muscles are abs muscles”. And here Rahat shares his abs-training that everyone can do without leaving home.
How long should a beginner hold a plank?
If you can hold a plank for 60 seconds or more it is considered 'strong’. Less than 30 seconds is quite weak and you might be at risk for back problems.
How To Do It:
Get into forearm plank position. Ensure your elbows are on the ground directly underneath your shoulders with your feet hip-width apart. Make sure your back is flat and your head and neck are in a neutral position. Drive your elbows into the floor, and squeeze your quads, glutes, and core.
What are bicycle crunches good for?
The primary muscles engaged in the bicycle crunch are the rectus abdominus, hips, and obliques. Keeping your legs off the ground targets your lower abs.
How To Do It:
Lye down on the ground, with your lower back pressed flat into the floor and your head and shoulders raised slightly above it.
Place your hands lightly on the sides of your head; don't knit your fingers behind. Bring your left knee up, moving your right elbow across your chest to meet it. Follow with your right knee and left elbow and repeat. Beginners can position their resting leg with their foot flat to the floor (above), where the well-practiced can fully extend the resting leg, raised slightly from the floor.
Mountain climbers are great for building cardio endurance, core strength, and agility. You work several different muscle groups with mountain climbers—it’s almost like getting a total-body workout with just one exercise. And because it’s a cardio exercise, you’ll get heart health benefits and burn calories.
How To Do It:
Your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment. Pull your right knee into your chest as far as you can. Switch legs, pulling one knee out and bringing the other knee in. Keep your hips down, move your knees in and out as far and as fast as you can.
Eating habits play a great role in the body training. Rahat says “Eat more vegetables, nuts, fruits, lean protein, and healthy fats, such as olive oil, fish oils, and avocados. Try to include healthy foods in each meal. Eat some protein for breakfast, lots of vegetables, fibres and drink water rather than calorie-laden beverages. However, moderation is a key.”