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.
Plank
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.
Bicycle Crunches
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 Climber
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.”
Rahat trains each client individually, after he determines all information like age, gender, weight, eating habits, etc.
After, he creates an exclusive training and diet program. And, of course, he takes into consideration how fast you
need to gain the result, whether it is losing weight, toning the body, having healthier look or simply feeling happier
with yourself.
You can find and contact Rahat on Instagram @rahatfitnessworld or his YouTube channel – Rahat Shah.
