10 things that fuelled my transformation

The owner and founder of Shreds shares insights and understanding of things that helped him transform and adhere to a healthy lifestyle

What are some of the biggest mistakes people make at the gym?

If one doesn’t know much about the right exercises to do, the right weights to train with, the proper form of each exercise, one can end up getting an injury. It’s always better to have a consultant or a trainer with you at the gym. This is the most important aspect we have at SHREDS, personal one-on-one training with qualified and specialized trainers who give thorough guidance to each client at every step, 24/7!

Are there any exercises people can do at their desks to burn weight or do they have to go to the gym?

Sitting at your desk or making excuses doesn’t burn calories. What burns calories is to exercise — be it at the gym or any other activity that requires physical exertion. One can only be mentally fit if one is physically fit. That’s the most important thing people forget, always!

Some people aren’t morning people, but if they put off working out till the end of the day, what do you suggest for them?

SHREDS — The only gym in Karachi open 24/7! People love our 24- hour concept. We have proved there is no excuse now not to work out daily. You need to take time out for yourself, just an hour a day, that’s all.

What are the best foods to eat before working out?

A pre-workout meal depends on your routine, your goals and your work-out plan. However, the best thing is to have some fast digesting carbs to give you that extra energy half an hour to one hour before your workout — like sweet potatoes, or a couple of bananas, or a mixed greens salad, or a fruit salad, or some dry fruit and nuts.

Is it all right to exercise if you have a minor injury?

Exercise is a must to keep yourself physically fit, whether you have a minor or a major injury. One has to make sure your training plan is such that you won’t harm yourself any further. When I started, I had a history of severe lower back injury and had major pain in both my knees. I weighed 110 kilos with 48 per cent body fat. With the help of my personal trainer, within six months I was at 70 kilos with eight percent body fat, with perfect knees and no major issues or pain in my lower back.

What are the best exercises to sculpt and tone arms and how much weight should be used?

To tone arms, the training plan should include six to eight reps with such weights that in each set your muscle fails, and at least eight exercises (four each for biceps and triceps).

What would you recommend for a quick 20-30 min workout?

A quick 30-minute workout can start with pre-workout cardio (warm-up), followed by either a full body workout (one exercise for each body part like chest, legs, back, arms, shoulder) or a circuit training or cross-fit training of 20 minutes. End with five minutes of post workout cardio.

What’s the difference between free weights and resistance machines, and what should an average person be using?

In free weights, balance and focus is required. In resistance machines, however, the angle is already set, just proper movement is required. That’s why, for beginners, machines are recommended, and with time once your balance and form improves, one should move on to free weights.

What are the main benefits of working with a personal trainer?

One-on-one personal training is the key to stay motivated, dedicated and consistent. Once your trainer follows up with you not only for the hour you are with him/her in the gym, but also for your lifestyle of the 23 hours that you are not in the gym, that’s when you really start enjoying your personal trainer and the gym!

When we stop training do our muscles turn into fat?

No, never! Muscles, once built, always remain muscles! It’s when you stop training and put on fat in your body while not burning enough fat/calories that fat covers your muscles again.