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13 HEALTH AND FITNESS MISTAKES YOU DON’T KNOW

YOU ARE MAKING

AKASH SEHRAWAT, HHP, CPTFABULOUS BODY INC



Copyright @ 2016 Fabulous Body Inc

All rights reserved

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Fabulous Body Inc340 S Lemon Ave# 6416Walnut California 91789United States




DISCLAIMER______________________________________________________________________________________

The ideas, concepts and opinions expressed in this book are intended to be used for educational purpose only. The information in this book has been carefully researched, and all efforts have been made to ensure accuracy.This book is not meant to be used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician.



TABLE OF CONTENTS ______________________________________________________________________________________

INTRODUCTION 8HOW MY STRUGGLE WITH CONVENTIONAL WISDOM LED ME TO CREATE

FABULOUS BODY 10

MYTH AND MISTAKE NO # 1: YOU NEED TO WORKOUT 5—6 DAYS/WEEK TO BUILD MUSCLE 21

MYTH AND MISTAKE NO # 2: LIFTING HEAVY WEIGHTS WILL TURN YOU INTO A “BUFFED” BODYBUILDER 24

MYTH AND MISTAKE NO # 3: SATURATED FAT IS BAD FOR YOU 27MYTH AND MISTAKE NO # 4: ONE SHOULD LIMIT THEIR CALORIES FROM FAT TO

10% OF THEIR TOTAL CALORIC INTAKE TO LOSE WEIGHT AND FOR GOOD HEALTH 30

MYTH AND MISTAKE NO # 5: GETTING MUSCLE PUMP IS MOST IMPORTANT FOR MUSCLE GROWTH 33



MYTH AND MISTAKE NO # 6: YOU CAN ESSENTIALLY CHANGE THE SHAPE OF YOUR MUSCLE BY PERFORMING CERTAIN EXERCISES 35

MYTH AND MISTAKE NO # 7: SPOT REDUCTION WORKS I.E. YOU CAN GET RID OF FAT FROM A PARTICULAR AREA 37

MYTH AND MISTAKE NO # 8: ALL YOUR MUSCLES WILL TURN INTO FAT IF YOU STOP TRAINING 39

MYTH AND MISTAKE NO # 9: BLAME YOUR GENETICS IF YOU CANNOT LOSE FAT OR BUILD MUSCLE 41

MYTH AND MISTAKE NO # 10: HIGH PROTEIN DIET IS BAD FOR MY KIDNEYS 44MYTH AND MISTAKE NO # 11: SQUATS AND DEADLIFTS ARE BAD FOR MY KNEES

AND LOWER BACK 46MYTH AND MISTAKE NO # 12: MY VITAMIN D LEVELS ARE FINE, GOING OUT IN THE

SUN IS NOT REQUIRED FOR ME 48MYTH AND MISTAKE NO # 13: I AM FIT AND HEALTHY EVEN THOUGH I WORKOUT 3

—4 TIMES A WEEK BUT OTHERWISE I HAVE A SEDENTARY LIFESTYLE 51ASK ME ANYTHING, DON’T BE SHY:) 54

ANOTHER BOOK BY AKASH SEHRAWAT 56FBX TRANSFORMATION PROGRAM 58

REFERENCES 60



“Everything that is popular is wrong.”

Oscar Wilde



INTRODUCTION ______________________________________________________________________________________

After following conventional wisdom for nearly 10 years without success, I finally discovered the TRUTH.

“If I have seen further it is by standing on the shoulders of Giants.” Isaac Newton

These Giants are many individuals whose work has grown on me. I have come to apply their theories, ideas and principles.

All these concepts and principles that I discuss in this book, on my blog and in my other book "The Fabulous Body” have

been part of my lifestyle long enough for me to know whether they work or not. I will never discuss something just because it is popular or trending. Furthermore, if you don't agree with any of the things I say here, it’s okay! In the field of health, fitness, and nutrition, there are hundreds of conflicting studies and theories and so many fitness coaches each talking about different ways to achieve one’s goals. In the end, I would be delighted if you INTERNALIZE even a single idea from this book that pays you handsomely in long run.



My mission is to empower, educate and inspire you to build a fabulous body in the most cost effective, efficient, and natural way possible.

Before we delve into the 13 health and fitness mistakes, take out few minutes to understand where I come from and the long path that led me to create Fabulous Body



HOW MY STRUGGLE WITH CONVENTIONAL WISDOM LED ME TO CREATE FABULOUS BODY ______________________________________________________________________________________

Everyone has different reasons for wanting to build their dream physique. For some it’s about attracting the opposite sex, for some it’s about improving self-esteem and building confidence, and for others it’s all about vanity! I’ll be the first to admit that vanity was my driving force initially, although my motivations have since evolved.

Quite simply, I was a teenage boy who wanted to fill his measly 33-inch chest with some brawn.

Vikki, Mom & Me



Notice how the weight of the jacket is pulling me down

I believe we are designed to go for things that we don't have, and we often become obsessive about that thing and view it as a “must” in our life. Without that drive, we

would be unhappy and we might even perish.

What is that one thing in your life? Think about it.

Motivational coach Tony Robbins didn’t have food to feed to his family. When someone knocked on his door and gave him food on Thanksgiving, it was a moment of reckoning for him. He is now the driving force behind the “100 Million Meals Challenge,” which aims to provide free meals to children whose families cannot afford food. What an inspiration!

My Story

I decided to join a gym and pursue my passion of gaining muscle. My coaches at



the time made me believe that it wouldn’t be tough to do, and that I’d be a superman in no time. As an excited teenager with few responsibilities, I poured my heart and most of my free time into this passion.

There is a lot of conventional wisdom out there – you know, those generally accepted beliefs that you can find in nearly every book or website. It’s what “they” say you should or shouldn’t do, and these theories generally go unchallenged. This conventional wisdom told me a few things that I blindly followed, like

• Supplements build muscles - the more the better

• You should have more training days than rest days, and you should aim for

higher volumes of isolated training. The more the better, “they” said.

• Muscle magazines are bibles, and one should blindly follow what champion bodybuilders do (without taking into account that some of them have better genetics working in their favor and most of them are on steroids).

What happened after ten years of applying this conventional bodybuilding wisdom? DISAPPOINTMENT!

I think these photos explain it all:



Me & Gia in 2010

I thought I wasn’t working hard enough to stimulate muscle building. I started training for two hours almost daily, eating around

Me in 2012; still struggling to gain muscles

3,500+ calories a day, and upping my supplement intake in a desperate attempt to gain some muscles. Eventually, I did indeed gain—but not much of it was muscles. It’s close to impossible not to gain some muscles after so much



training and following a good diet, but my idea of building a dream physique is fulfilling my genetic potential. Building only 20 pounds of muscles in 10 long years along with tons of fat was not exactly what I had in mind.

In a desperate attempt to gain muscle; instead gained ‘tons of body fat’ Year—2013

Many people in the position I was in give up on the idea of building their dream physique, deeming it impossible. Instead,



they resort to simply “staying in shape.” Perhaps other things in life become priorities, and the need to impress everyone on the beach becomes an alien concept.

However, I realized one good thing about me. I did not simply give up on my quest to build my dream physique. I kept looking for answers!

Something I saw by accident changed my life.

You know, things that happen accidently can serve an important purpose in your life. They become a point at which in just one minute, your life changes as something inside of you transforms seemingly like the flick of a switch.

This is what happened in my case when I saw a picture of Steve Reeves. Boy, did he look good! I had never seen a more proportionate, symmetrical man in my life.



Although he was big for his height, weighing 215 pounds (97 kg) at 6’ 1” (185 cm), he never looked like those bodybuilding freaks that you see nowadays. I was blown away by his physique.

I was even more floored by something I read in Reeves’ amazing book, Building the Classic Physique. He stated that he gained 30 pounds (13.6 kg) of solid muscle in just four months of training! He was only 16 years old at the time, and he did it without any supplements whatsoever (unless you count his homemade protein shakes). I immediately wished I had started following his program when I was 16. In fact, I would have been quite happy if I had gotten even half the results he did in the same timeframe!

After digging deeper and applying Reeves’ training principles, I finally saw some solid results. For the first time in my life, I truly believed that my body had the capacity to gain muscles. It felt good, but I still wasn’t reaching my goal.

To be fair, Steve was just a teenager when he achieved his classic physique, which meant he had high levels of HGH and testosterone and his recovery ability was at its peak. Moreover, he didn’t have any other responsibilities distracting him from building his physique.

I realized that I needed a system that would give me mind-blowing results while considering my lifestyle and responsibilities at that time. After all, I had a wife and a



child, I was over 30, and I worked more than 50 hours per week. I had a significantly higher amount of stress and responsibility than I’d had in my early 20s.

In order for a system to truly work for me, it would need to fit my lifestyle and schedule while also being financially feasible. I also wanted a program that required as few supplements as possible and employed only basic machinery and free weights. I wanted a program that I could eventually promote to the masses and not just the lucky few who have access to fancy gyms.

Perhaps the most important requirement was that my program be practical. To me, this meant no more than three to six hours of training in a week. Let’s face it—time is

a major constraint for nearly everyone. We all lead busy lives.

I knew that finding a program that fit all of my requirements would be a very ambitious undertaking, but I was determined to find something that would fit the bill. Steve Reeves was an old-school bodybuilder, so I started to dig into older literature regarding weightlifting and bodybuilding. I turned to names like Peary Rader, Bob Hoffman, Stuart McRobert, Reg Park, Joseph Curtis Hise, and John McCallum. A few of these guys were big failures in the early stages of their training careers, which was something I could certainly relate to!



I read hundreds of books, newsletters, articles, and stories about these iron men. What struck me the most was that they accomplished their results before the steroid era. Steroids were introduced after the 1960s, which was when bodybuilding shifted from being a health-oriented sport to being a drug-oriented one. I started to figure out what could work for me given my preconditions (average genetics, being in my 30s, and having tons of responsibilities).

I took the patterns that started to emerge and combined them with the latest scientific knowledge and the practicalities of the modern lifestyle. I was desperate to get results this time. After ten years of failure, I was literally on the brink of giving up and probably would have convinced

myself to accept that it was simply my fate to never gain enough muscles. I embarked on what was basically a last-ditch effort, but finally my persistence paid off!

Not only did I get results, but my progress went through the roof!

After following this program for the last few years, here is my current physique:



They say experience is the most convincing teacher, and I’ve managed to convince myself and others after gaining more than 40 pounds of rock-solid lean mass so far (my target is 60 pounds) with barely any fat gain. Most of my gains have come in the last few years, after I ditched conventional wisdom and instead discovered the truth about what works.



And now lets look at 13 health and fitness mistakes you probably don’t know you are making:



MYTH AND MISTAKE NO #1

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YOU NEED TO WORKOUT 5-6 DAYS/WEEK TO BUILD MUSCLE



For most of us working out today, the workout culture begins with Arnold Schwarzenegger! The sole reason why I started working out was when I saw Arnold's documentary "pumping iron”. That was the 1970 era of bodybuilding when steroid use was very common in the bodybuilding circuit and bodybuilders used to train everyday in the gyms for hours ( sometimes twice a day ).

Now ask yourself this KEY question— Why do you think the conventional wisdom— ( muscle and fitness magazines, trainers and general media ) conveniently leave out the Golden era of bodybuilding i.e. 1940s, 1950s, when Fabulous physiques like that of Perry Radar, John Grimek, Steve Reeves, Clancy Ross have been build with literally no supplement use and by them

working out ONLY 2 to 3 times a week with full body routines.As for Arnold, he started using spilt routines, only after having build sufficient mass using full body routines, 3 times a week! Why then people like you and me with average genetics, want to use spilt routines, when we have not even build sufficient mass?

You see muscles are build in two phases: one where you stimulate growth by working out in the gym and at your home when you eat, sleep and rest. Most people train too often usually following a split routine, doing endless amount of set per body part foolishly thinking more is better. Spilt routines are for bodybuilders who are


http://fabulousbody.com/6-awesome-benefits-of-working-out-3-times-a-week-using-fabulous-body-fbx-workout-routines/


under drug use. Only they can endure the rigour of this type of training.

I have been following modern conventional training ( spilt routines ) for the last decade and I failed terribly. Most of my gains have come only in the past few years when I

started following a more abbreviated training system. FBX (Fabulous Body) is a training system that I have devised for average gym goers who want to look and feel their best. Its an hybrid between full body routines and spilt routines and will work wonders if you apply it diligently.



http://fabulousbody.com/how-much-exercise-do-i-really-need-3/


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LIFTING HEAVY WEIGHTS WILL TURN YOU INTO A “BUFFED” BODYBUILDER



For last couple of decades, the image of ideal male physique has been continued to be distorted by bulk craze. The general perception with weights is that it will make you bulky and people believe that by lifting heavy weights they will start to look like a bodybuilder. Let me start by saying this for a fact— Most of the bodybuilders are on steroids, and train few hours almost everyday. Most of them have superior genetics than you and me.

What we need to understand is that natural muscle building is a slow process and let me say this— most men are incapable of generating the kind of intensity needed to build muscles naturally ( incapable—not ability wise, but desire and focus wise ).

Now, I have been training for over a decade now with quite heavy weights (I can parallel squat 275lbs for few reps, I can deadlift 350lbs+ for reps and can perform military press with at least 80% of my bodyweight for few reps.

In my FBX system I have devised a sexy weight range for people of all heights and build. Idea is to increase or decrease your weight and bring it in the range ( assuming your body fat is less than 15% ideally at 12% ). I promise you will look your best ( and not like a bodybuilder ) once you get within this range. Most of the time I recommend compound exercises ( with minimalistic use of isolated training ) which will give you body a pleasing and symmetrical physique. Bottomline: You have to be on drugs to look buffed. Stay


http://fabulousbody.com/how-much-exercise-do-i-really-need-3/


within the weight range I assure you a look toned, sexy body.

LADIES! Weights will make you thin, toned and sexy and never bulky. Females have

very little testosterone levels as compared to men. Don’t be scared of weights! Keep calm and lift heavy :)




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SATURATED FAT IS BAD FOR YOU



Saturated fats have gotten a lot of negative attention in the press over the years, but these fats have been unfairly demonised. "When saturated fat got mixed up with the high sugar added to processed food in the second half of the 20th century, it got a bad name," noted UC San Francisco paediatric endocrinologist Robert Lustig.

It all started with Ancel Keys and the Seven Countries Study. Keys launched the Seven Countries Study in 1958 to research the relationship between dietary patterns and the prevalence of coronary heart disease. He uncovered a direct link between heart disease from high total serum cholesterol and saturated fat intake. However, the study was seriously flawed; Keys started out with data from 22 countries and simply

omitted the data from the countries that didn't fit with his hypothesis!

In 2010, a meta-analysis involving more than 300,000 individuals found no significant evidence that dietary saturated fat is associated with an increased risk of coronary heart disease or cardiovascular disease1.

A meta-analysis of observational studies and 27 randomized, controlled trials published in the Annals of Internal Medicine also conclude that current evidence does not clearly support cardiovascular guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of total saturated fats. This particular analysis


http://fabulousbody.com/saturated-fat-good-or-bad/


included data from more than 600,000 people in 18 countries2.

For the last four decades, because of Mr. Keys and his deceptive study, we have been eating cereals with skimmed milk

instead of whole egg omelets made in butter. In-depth analysis on Keys’ study can be found here3.It won’t be easy to undo more than 40 years of bad thinking, but times have started to change.


http://rawfoodsos.com/2011/12/22/the-truth-about-ancel-keys-weve-all-got-it-wrong/ot-it-wrong/



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ONE SHOULD LIMIT THEIR CALORIES FROM FAT TO 10% OF THEIR TOTAL

CALORIC INTAKE TO LOSE WEIGHT AND FOR GOOD HEALTH



Fat can be your best friend or your worst enemy. It is easy to get confused when talking about fats because some fats are good and some are bad. In the above point, its quite clear that saturated fat was wrongly demonised. One of the super-foods coconut oil ( good fats ) has 94% saturated fat in it ( lauric acid ) which has special antimicrobial, antiviral, antibacterial and antiprotozoal properties.

Did you know that the ideal ratio of omega-6 to omega 3 is 2:1 for optimal health? But in todays time is skewed to 16:1 to even sometimes 50:1.This imbalance can is associated with many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases4.

To improve this ratio one need’s to increase their intake of fatty fish like salmon, tuna at least 2 times a week and simultaneously lower their intake from processed vegetables oils ( bad fats ) like sunflower, soy and cottonseed oil. If you are a vegetarian and don't eat fish, better still supplement it with krill oil.

Another type of bad fat which should be completely avoided are trans-fat.Trans fats are known to increase blood levels of low-density lipoprotein (LDL), or bad cholesterol, while lowering levels of high-density lipoprotein (HDL), or good cholesterol. Trans fats have also been linked to an increased risk of heart disease and diabetes5.


http://fabulousbody.com/saturated-fat-good-or-bad/

http://fabulousbody.com/everything-you-need-to-know-about-omega-3/

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One should not fear good fats. Embrace them, and eat them as nature intended. Good fats are needed for host of important functions like absorption of fat soluble vitamins (A,D,E,K). Fat is digested slowly and play a major role in curbing hunger pangs which in turn helps to avoid excessive intake of carbohydrates

especially the refined ones. Further a low fat diet can lower your testosterone levels which can hamper your muscle growth6.

Ideally aim for an intake of at least 30% ( of your daily total calorie intake ) from good fats and aim to completely eliminate bad fats.


http://fabulousbody.com/fat-the-ultimate-guide-to-the-most-misunderstood-macronutrient/



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GETTING MUSCLE PUMP IS MOST IMPORTANT FOR MUSCLE GROWTH



A pump is when you have acute cellular hydration. Its a build up of fluid in the intramuscular blood plasma. One can get a pump by easily doing pushups or any moderate intensity high rep training. Theoretically, a pump creates an anabolic environment which can results in muscle hypertrophy, but I would say don't allow it to become the focus of your training. Many bodybuilders focus on high rep training, drop sets, etc to get a pump ( it simply feels good to get a pump as your muscles swell and so does your ego ), besides that if you are not achieving progressive

overload you are doing nothing that causes your muscles to grow. Furthermore, if a trainee focusses too much on pump training what it will lead to is muscular fatigue and not muscular overload! Muscular fatigue happens when you lift moderate weights for higher reps and you cannot complete the set because of the burning sensation caused from lactic acid build up which results from a lack of oxygen to the muscle. You complete the set far from muscular overload. Bottomline: get strong and focus on progressive overload, getting a pump or no pump is secondary.




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YOU CAN ESSENTIALLY CHANGE THE SHAPE OF YOUR MUSCLES BY

PERFORMING CERTAIN EXERCISES



Shape of your muscles are genetically determined— muscle insertion points, muscle fibre type, and muscle belly length. Consider this example of one of my good friend—he has short biceps, what that means is that if he flexes his biceps, one can easily insert three fingers in between the biceps and the forearm. He feels he has trained a certain way to achieve that look; which however is not the case.

Ideally, one needs to simply build up enough mass according to their height, get their body fat down to less than 15% and essentially you have done more than 90% of the work. Doing endless concentration curls, hammer curls wont really change the shape of your muscles!

Now, once you have worked hard to build your required muscle mass and have a low body fat you can ONLY refine your physique— if you lack in upper chest development you can add incline press in your routine which will add more mass to your upper chest. Further, if you want more width on your shoulders, adding lateral raise can help. You can also specialise your calves to bring it up to your arm measurement and so on and so forth. So again— muscles are genetically shaped and you can only increase or decrease their size.




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SPOT REDUCTION WORKS I.E. YOU CAN GET RID OF FAT FROM A PARTICULAR

AREA



A study7 was conducted in 2011, and the purpose was to investigate the effect of abdominal exercises on abdominal fat. Twenty four healthy, sedentary participants ( 14 men and 10 women ), between 18 and 40 years were randomly assigned to 1 of the following 2 groups: Control group (CG) or Abdominal exercise group (AG). The AG performed 7 abdominal exercises, for 2 sets and 10 repetitions, on 5 days a week for 6 weeks.

Results were clear-- no significant effect of abdominal exercises on body weight, body fat percentage, abdominal circumference. So six weeks of abdominal training alone

was NOT sufficient to reduce abdominal subcutaneous fat and other measures of body composition .

Yet in numerous gyms I see people spending significant amount of time doing side bends, hundreds of crunches, leg raises simply thinking that way they can burn body fat around their waist. People, it doesn't work like that.

The best way to get that toned look and look awesome is to bring your body fat percentage down. For men ideally you should be between 9 to 14%, for females 19% to 22%. You can only lose fat overall and not from a particular area.



http://fabulousbody.com/how-to-lose-weight-the-right-way/


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ALL YOU MUSCLES WILL TURN INTO FAT IF YOU STOP TRAINING



Muscle and fat are different tissues and cannot convert in the other or vica-versa. In case if you stop doing weights, surely you will lose muscles and will store more body fat as the caloric expenditure from weight training (or any other activity ) will decrease and your eating habits being the same would cause you to gain weight ( mostly fat ). This will happen if you ditch any training for that matter.

The best part about building muscles is if you start after a long gap, you will regain your lost muscles much faster- muscle memory! However, that doesn't give you the reason to be lazy and being consistent with your workouts is the key to keep looking good and being healthy. Weight lifting is a lifestyle and not an event.


http://fabulousbody.com/ultimate-guide-on-how-to-gain-weight-the-right-way/



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BLAME YOUR GENETICS IF YOU CANNOT LOSE FAT OR BUILD MUSCLE



Genetics do play a important part in building muscles. I had a client in my gym an year ago. Awesome guy, pretty committed to his fitness regime. Overall he was fit, but had significantly high body fat percentage ( close to 25% ). A look at his calve muscles only two words comes to your mind —canon balls. One may think with that kind of calve development he would perform tens of sets calve raises almost every day ( calve muscle have solid recuperative powers and can be easily trained with heavier weights at least 4 to 5 times a week if one desires something of significance )

But to my amazement, he hardly did any calve training!! HUH? He mentioned that they are gifted. I didn't believed him then ( I probably wondered he must had a calve

machine at his home or something like that ); after confirming that was not the case, and carefully observing him for a year or so ( I am not like that with all my clients..haha), I noticed he hardly got on a calve machine! After this episode, I was convinced that genetics do play an important role in one’s physical development. Besides a genetically superior body part, genetically gifted people have superior recuperative powers, resistance to injury, long muscle belly length, more of type 11a fibre, tendency for leanness and so on and so forth. But these people are dime a dozen.

What about people with average genetics? Should we acknowledge our fate and simply give up building our dream physique? NEVER! It may take a bit longer



for us to build our dream physique, but there is no comparison to what hard work, persistence can do for you. Bottomline is genetics do play a part, but its only a part, rest is up to YOU! Ultimately hard work, smart training and a sound nutrition plan can offset the disadvantages for someone who is genetically cursed!

Key note: We all have different challenges. Me being an ectomorph ( and millions others like me ) have a tough time gaining lean muscles. Similarly for

someone who is an endomorph losing fat may post the same challenges. Whatever the case, if one has enough desire to build his dream physique no matter how genetically cursed he is, he can reach his goals even though it might take a little bit longer. Have faith, and never ever give up.


http://fabulousbody.com/ultimate-guide-on-how-to-gain-weight-the-right-way/



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HIGH PROTEIN DIET IS BAD FOR MY KIDNEYS



Currently, the RDA for protein intake is 0.8 grams per kilogram of bodyweight, which is based on the needs of sedentary individuals; this represents an intake level necessary to replace losses and avert deficiency. However, this recommended intake is not likely to offset the oxidation of protein/amino acids during exercise, nor it is sufficient to provide an increase in lean tissue and repair of exercise induced muscle damage because RDA guidelines do not reflect the requirements of hard training individuals seeking to increase muscle mass. Numerous studies indicate these requirements to be approximately double that of RDA and should be adjusted to at least 1.4 to 2.0 grams per kilogram of bodyweight for active individuals8,9,10,11. Many of you might be wondering if

consuming 1.4-2 grams of protein per kilogram of bodyweight will harm your kidneys. The long-term effects of high protein intake on chronic kidney disease are still poorly understood and there isn’t significant evidence which can link a high protein diet with kidney issues12,13.

A study compared normal healthy adults following a normal unrestricted protein diet and compared them with a group of vegetarians who maintained a long-term low-protein diet. The results suggest that a high protein non-vegetarian diet does not significantly affect how the kidney functions with regards to "normal ageing" in healthy subjects14. If you have renal issues, consult your physician before you embark on a high protein diet.




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SQUATS AND DEADLIFTS ARE BAD FOR MY KNEES AND LOWER BACK



Data on 27 male powerlifters and 28 male weightlifters were analysed by years of experience and skill level. No effect of squat training on knee stability was demonstrated in any of the groups tested15.

Another study discusses whether the depth of squat has any effect on knee health or even lower back, and results were clear that there was no effect16. Same can be applied to deadlifts. Deadlift is as primal and functional as a movement can get. Its simply the act of picking up weights from a dead stop. Deadlift is a multi-joint strength exercise that not only works your hips, but also your back, quadriceps, hamstrings, and abdominals.

Weight training in general is one of the most safest having only a 0.0035% injury occurrence rate according to USA weight lifting17. Weight training is a skill and if learned properly can be a wonderful experience. There are only TWO and only TWO reasons why one may injure themselves while doing weights: insufficient warmup and/or incorrect technique!

Weight training is a sport like any other and requires a bit of skill ( not as much as a sport ) and my advice is to educate and empower yourself with enough knowledge and perform every exercises in perfect form before you start progressing with heavier weights.



http://fabulousbody.com/ultimate-guide-to-squatting/

http://fabulousbody.com/ultimate-guide-to-parallel-grip-deadlift/


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MY VITAMIN D LEVELS ARE FINE, GOING OUT IN THE SUN IS NOT REQUIRED FOR ME



Consider these facts: More than a billion people worldwide are Vitamin D deficient or insufficient, meaning that their blood levels of this important nutrient are less than 20 mg/dl and levels between 20mg/dl and 29mg/dl respectively18 . In 2009 researchers from Harvard and the University of Colorado revealed that 70 percent of whites, 90 percent of Hispanics, and 97 percent of blacks in the United States have insufficient blood levels of vitamin D; their study was published in the Archives of Internal Medicine. Near the equator—in South Africa, Saudi Arabia, India, Brazil, and Mexico—estimates are that between 30 percent and upwards of 80 percent of children and adults who have minimum sun exposure are Vitamin D deficient or insufficient19.

Vitamin D deficiency or insufficiency is the most common medical condition in the world with sometimes devastating, even fatal, consequences. These are not my words but the words of Dr. Michael F Holick, a pioneer of groundbreaking studies in Vitamin D deficiency. Contrary to popular wisdom, he says, Vitamin D isn't just for bone health. It is actually a hormone that plays a central role in metabolism and also in muscle, cardiac, immune, and neurological functions as well in the regulation of inflammation.

Dr. Holick further adds that we have been brainwashed into thinking that exposure to sunlight is bad. This is both unfortunate and untrue. There is no substantiated scientific evidence to suggest that moderate sun exposure significantly



http://fabulousbody.com/over-a-billion-people-worldwide-are-vitamin-d-deficient-are-you-one-of-them/

increases the risk of cancer, even the most deadly form of skin cancer, melanoma.If you are someone who spends a lot of time indoors behind a desk, has darker skin, lives in a country that hardly gets any

sunshine (like Canada), are obese, or are over the age 50, you fall into the high risk category for Vitamin D deficiency. Go out in the sun more often, and get your Vitamin D levels checked today.



http://fabulousbody.com/over-a-billion-people-worldwide-are-vitamin-d-deficient-are-you-one-of-them/


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I AM FIT AND HEALTHY EVEN THOUGH I WORKOUT 3-4 TIMES A WEEK BUT OTHERWISE I HAVE A SEDENTARY

LIFESTYLE



If you think you are working hard in the gym few times a week there is a still a 49% increase in chances that you may die early if you lead a otherwise sedentary lifestyle20!

According to Tom Rath the best selling author of eat move sleep, which had sold more than 6 million copies:

“ Sitting more than six hours a day greatly increases your risk of an early death. No matter how much you exercise, eat well, avoid smoking, or add other healthy habits, excessive sitting will cause problems. He further states that as soon as you sit down, electrical activity in your leg muscles shuts off. The number of calories you burn drops to one per minute. Enzyme production, which helps break down fat, drops by 90

percent. after two hours of sitting, your good cholesterol drops by 20 percent. perhaps this explains why people with desk jobs have twice the rate of cardiovascular disease. “

According to a met analysis of eighteen studies which included 794,577 participants sedentary time was associated with an increased risk of diabetes ( an 112% increase ), cardiovascular disease ( a 147% increased risk ).

Basically, we are victims of our own environment and who knew that “chronic sitting” would have a mortality rate similar to smoking21.

Human body was designed to move. Sitting puts you in a unnatural position



http://amzn.to/1KJff5y

putting stress on your entire kinetic chain, which leads to muscular imbalances like a tight hip flexor, rounded shoulder and forward neck. This can also cause

breathing problems, and put severe stress on your lower back. Acknowledge that chronic sitting is a real threat and one should strive to become active overall.



http://fabulousbody.com/is-chronic-sitting-the-new-smoking/

ASK ME ANYTHING, DON’T BE SHY

______________________________________________________________________________________

Thank you for downloading my book. I hope you enjoyed reading it as much as I enjoyed writing it.

Knowledge only becomes wisdom if applied. Only when you start to incorporate the information in this book, you will start to see and feel the MAGIC.

I understand that conventional wisdom can be overwhelming and confusing for most of us, and in the process of acquiring your dream physique, you will face many concerns and questions.

I care about your ultimate success, and therefore, I highly encourage you to connect with me and ask me about any doubts whatsoever. I don't charge for that,



so feel free to email me: [email protected]

or connect with me on:

Facebook

Twitter

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Hope to hear from you.

Yours in Health,

Akash Sehrawat

Creator of fabulousbody.com


mailto:[email protected]

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http://fabulousbody.com


ANOTHER BOOK BY AKASH SEHRAWAT

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Buy my book on Amazon and get detailed information on the following topics:

Chapter 5: Five Specific Steps for Building a Fabulous Body

Chapter 6: Four Bulletproof Mindset Principles for Building a Fabulous Body

Chapter 7: The Real Science of Fat Loss: Three Key Principles

Chapter 8: The Real Science of Muscle Building: Three Key Principles

Chapter 15: Four Ways to Make Sure You get the Best workout every time you go to the gym

Chapter 16: Four Key Nutritional Habits that you should develop

Also know the ‘Exact Weekly Diet’ that I used to build more than 25lbs of rock hard muscle, and knock off more than 5 inches off my belly and much much more!

BUY NOW AT AMAZON.COM, OR AMAZON.IN. Read it Free on the Kindle app or order a print copy today!


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REFERENCES ______________________________________________________________________________________

1)Patty W Siri-Tarino, Qi Sun, Frank B Hu, et al, Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease,Am J Clin Nutr. 2010 Mar; 91(3): 535–546

2)Rajiv Chowdhary, MD, PhD, Samantha Warnakula, MPhil, Setor Kunutsor, MD, et al,Association of Dietary, Circulating, and Supplement Fatty Acids With Coronary Risk: A Systematic Review and Meta-analysis, Ann Intern Med. 2014;160(6):398-406

3)http://rawfoodsos.com/2011/12/22/the-truth-about-ancel-keys-weve-all-got-it-wrong/

4)Simopoulos AP, The importance of the ratio of omega-6/omega-3 essential fatty acids, Biomed Pharmacother. 2002 Oct;56(8):365-79

5)Qi Sun, Jing Ma, Hannia Campos, et al, A Prospective Study of Trans Fatty Acids in Erythrocytes and Risk of Coronary Heart Disease, Circulation. 2007; 115: 1858-1865



http://rawfoodsos.com/2011/12/22/the-truth-about-ancel-keys-weve-all-got-it-wrong/

6)Wang C, Catlin DH, Starcevic B, et al, Low-fat high-fiber diet decreased serum and urine androgens in men, J Clin Endocrinol Metab. 2005 Jun;90(6):3550-9. Epub 2005 Mar 1

7)Dispute SS, Smith JD, et al, The effect of abdominal exercise on abdominal fat, J Strength Cond Res. 2011 Sep;25(9):2559-64

8)Tarnopolsky MA, Atkinson SA, McDougall JD, et al, Evaluation of protein requirements for trained strength athletes, J Appl Physiol (1985). 1992 Nov;73(5):1986-95

9)Kreider RB, Campbell B, Protein for exercise and recovery, Phys Sportsmed. 2009 Jun;37(2):13-21

10)Lemon PW, Beyond the zone: poten needs of active individuals, J Am Coll Nutr. 2000 Oct;19(5 Suppl):513S-521S

11)Lemon PW, Tarnopolsky MA, McDougall JD, et al, Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders, J Appl Physiol (1985). 1992 Aug;73(2):767-75



12)Martin WF, Armstrong LE, Rodriguez NR, Dietary protein intake and renal function, Nutr Metab (Lond). 2005 Sep 20;2:25

13)Pecoits-Filho R, Dietary protein intake and kidney disease in Western Diet, Contrib Nephrol. 2007;155:102-12

14)Blum M, Averbuch M, Wolman Y, Aviram A, Protein intake and kidney function in humans: its effect on 'normal aging’, Arch Intern Med. 1989 Jan;149(1):211-2

15)Chandler TJ, Wilson GD, Stone MH, The effect of the squat exercise on knee stability,Med Sci Sports Exerc. 1989 Jun;21(3):299-303

16)Hartmann H, Wirth K, Klusemann M, Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load, Sports Med. 2013 Oct;43(10):993-1008

17) http://breakingmuscle.com/family-kids/it-will-not-stunt-growth-strength-programming-for-the-adolescent-athlete



http://breakingmuscle.com/family-kids/it-will-not-stunt-growth-strength-programming-for-the-adolescent-athlete

18)Dr Zahid Naeem, MBBS, MCPS, DPH, FCPS, Professor, Vitamin D Deficiency- An Ignored Epidemic,Int J Health Sci (Qassim). 2010 Jan; 4(1): V–VI

19)The Vitamin D Solution, by Michael F. Holick

20)Wilmot EG, Edwardson CL, Achana FA, Davies MJ, et al, Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis, Diabetologia. 2012 Nov;55(11):2895-905


http://www.ncbi.nlm.nih.gov/pubmed/?term=Naeem%2520Z%255Bauth%255D


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