RNT Fitness Radio

In this episode of RNT Fitness Radio, I dive deep into a ton of different progression models for you to try, specifically for those of you who are more intermediate and advanced in your training career. If you’re a beginner, your only focus is learning how to train hard and use progressive overload with perfect form. Once you milk your newbie gains, you have to start being more strategic with your training. If that’s you, this podcast is for you, as well as the article linked in the show notes today, to give you a useful visual on some of the progression models discussed.    Timestamps:   03:18 - Different types of workout progression 04:36 - Beginner progression 14:50 - Zigzag progression 17:40 - Problem with zigzag model 20:30 - RPE Progression 25:21 - Milking the weight 29:56 - Training to failure 34:30 - Necessity of failure training 42:05 - Picking the right weight 46:50 - Recovery concept of  49:03 - Concept of auto regulation 54:15 Plateaus and resetting weights 58:38 Indicator Lifts   Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher iHeart Radio Spotify    For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.      Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life How To Continually Progress In Your Workouts, Avoid Plateaus And Stay Injury-Free   Follow RNT Fitness:    Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram LinkedIn

On today’s episode of RNT Fitness Radio, I’m joined by RNTer Opi Chaggar, who’s absolutely crushed it in the last year since starting his journey in January 2021. After looking at himself in the mirror whilst holding his newborn in the middle of 2020, he realised things needed to change. He wasn’t happy with how he looked, he didn’t feel good, and it was bleeding into other areas of life. Having tried to achieve the body he wanted for 20 years, he never really got to where he wanted to be, so when he saw his friend achieve a remarkable transformation with us, he jumped, went all in, and the rest is history! To read Opi’s case study and see his amazing journey, check out the shownotes.   Timestamps:   03:00 - What were the biggest struggles you were facing before RNT 07:50 - The biggest thing with RNT, is that you are held  accountable 09:00 - Describe the moment when holding your daughter and looking at yourself in the mirror, what’s going through your mind? 11:30 - What triggers your binging episode with biscuits 15:20 - How Opi approached his upcoming commitment with RNT 18:25 - How did Opi built a structure with his busy schedule 25:00 - How did you battle the previous mistakes with yo-yoing 32:40 - What are you looking forward to investment 36:50 - How is the physical being the vehicle to you 39:20 - What surprised you with anything that you have been doing now, that is linked to your fitness journey 42:08 - What are you most looking forward to 2022   Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher iHeart Radio Spotify    For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.      Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life   Follow Opi Chaggar:    Read Opi’s Case Study Website   Follow RNT Fitness:    Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram LinkedIn

I’m a couple weeks into my Road to Vegan Shredded now, and last week I had a great couple of questions on an Instagram Q&A that I thought I’d answer on a podcast, ranging from why I’m doing this, what have been some early challenges, and what I’m most excited about.   Timestamps:   05:16 - If two years ago, someone told you that you’d be Vegan now, or be on a Vegan journey, would you have believed them?  07:16 - What’s the purpose of this Vegan journey?  16:10 - Some vegans say they feel more energy in balance, do you feel that you’re on placebo? 17:25 - What are you most concerned about going shredded whilst Vegan? 21:00 - Do you feel any change in yourself whilst being Vegan? 21:40 - What are you most looking forward to about being Vegan shredded?  25:35 - Planning on being vegan permanently or just until the end of this period, or will you incorporate bits of this into the old norm?    Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher iHeart Radio Spotify    For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.      Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life     Follow RNT Fitness:    Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram LinkedIn  

A huge milestone for us here on RNT Fitness Radio as we’ve hit episode 250! Pretty crazy how far it’s come since starting it at the end of 2017, and a massive thank you to everyone who’s shared this journey with us so far. On today’s episode, I’ve brought my wife on to shift gears from the usual topics and discuss what it’s been like in the first six months of marriage, exploring our relationship dynamic, if anything has changed, and where we feel most go wrong.     Timestamps:   03:00 - (Akash) What did you learn about marriage in the first six months of tying the knot? 05:48 - (Chandni) What have you learned in the first six months? 07:25 - Whatever the issue is, it always stems down to communication 08:41 - Morning talks, time to catch up and just reset everything in the morning.  10:05 - Weekly date nights 12:40 - One of the key things is the room for improvement. 15:25 - Get feedback; that’s the way you’re going to continuously improve.  17:36 - (Akash) What have you learned about me in the last 6 months?  22:04 - Akash’s mindfulness peace 24:10 - Quick Fire Questions   Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher iHeart Radio Spotify    For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.      Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life     Follow RNT Fitness:    Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram LinkedIn    

How you start your journey is critical for long-term success. Phase One of our Transformation Journey is Cleaning the Palate (CTP), which is all about regaining control of your day, setting up your structure, strategy and systems, and building the foundations for success both in the short and long term. The best analogy is one described in my book, which is one of a house, and phase one is where you lay down your foundational bricks for a fruitful future. We also touch on some new year’s habits we’re working on, as well as how the initial bits of my road to getting shredded vegan has kicked off!   Timestamps:   00:45 - Cleaning the palette is all about regaining control of your day. 01:09 - Finding structures in a day that are going to be sustainable. 02:31 - You want to eliminate as much decision fatigue as possible 06:06 - Let’s just get the ball rolling 12:34 - Stacking old habit with new habits 13:08 - Simple things you can do can make a big difference 14:25 - Integrate your walking through the day 20:60 - CTP is like a reset yourself to optimal 25:01 - Finding your non-negotiables 29:22 - Have that routine that you don’t want to mess up 34:48 - How volume plays a role in managing your hunger 41:19 - Try a 60-minute meditation    Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher iHeart Radio Spotify    For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.      Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life The Five Phases Of A Transformation Journey, Part One: Cleaning The Palate     Follow RNT Fitness:    Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram LinkedIn  

I started writing these reflections in 2017. I met my now wife, Chandni, in the middle of 2018, and at the end of every year I’ll ask her, “has this been your best year yet?” And every year, my answer has always been a resounding yes.   I couldn’t imagine getting to the end of the year and not thinking, “damn, who was I a year ago?!” Before I write my top learnings for the year, I look back at past entries and check if I’ve taken forward the learnings. Some are a work in progress - like managing my sleep and stress. Others feel like a different lifetime - from my way of thinking, view of life and personal development.   Without further ado, let’s dive in…   Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher iHeart Radio Spotify    For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.      Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Akash Vaghela’s Vegan Road to The April Fools’ Photoshoot Top 20 Things I Learned In 2021 Quarterly Insights 2021, Part One: The Renewal   Follow RNT Fitness:    Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram LinkedIn  

What a journey it's been for Sanj. Her email, nearly 3 years to the day in 2018, was titled with one word: "help". I still remember opening it. In a really dark place feeling like there was no way out, the one thing she desired more than anything was control. When everything around you may be falling apart, there's only a few things you can still control: your body being one of them.   The first and hardest step was the email to us. The rest is history. What's remarkable is her journey has come full circle. From asking us for help, to now helping us as part of the team help so many RNTers around the world change their lives through this journey. Sanj is a new woman now in every way: she's regained control, is focused on herself, and her confidence has led to making seriously life-changing decisions along the way.    We're so proud of Sanj, so today we brought her on to discuss how her journey has unravelled, how she’s built the ultimate lifestyle solution, and how despite being a single mother working crazy hours, she always finds a way.   We also segue into some top tips for 2022, why you should or shouldn’t do a shoot and why in some cases you should try other things besides weight training. This is the final episode of 2021, so I want to say a massive thank you for all the support this year. As always, an incredible journey and I’m super grateful for everyone in our community on a collective strive to learn, grow and transform!   Have a fantastic New Years and I’ll catch you on the other side!   Timestamps:    00:47 - From zero concept to a lifestyle solution - Sanj talked about how she managed everything 03:36 - What Sanj did tangibly to avoid bouncing back 07:37 - How Sanj handles the comments and questions she gets about her diet 11:56 - Early morning training - simplified things for Sanj 19:56 - "This is just the way I live".  21:10 - What's next for Sanj 31:03 - You have to know what you can realistically commit to.  33:50 - People don't know what they need, what can change their life.  41:35 - Controlling your physical is an important part, you can't cheat it. 49:22 - The fear of not knowing 59:32 - Goals for 2022   Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher iHeart Radio Spotify    For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.      Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life   Follow RNT Fitness:    Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram LinkedIn  

On this episode of RNT Fitness Radio I’m joined by some of the team at RNT to discuss our personal fitness goals for 2022, whilst also reflecting on our fitness progression in 2021. With three totally different viewpoints and objectives, this one should give some insight into what’s in store for you as your journey progresses beyond the initial few years.   Timestamps:    00:03 - What the coaches achieved this 2021 and what they are looking to improve in 2022 02:50 - Ivan working on his back bend 05:18 - Once you get the skill, It's going to get easier  08:50 - How to manage stress and balancing work with training 13:23 - Ed illness led him to be out of training for 3 weeks 14:11 - Ed's goal for 2022 - just enjoy and stay healthy (just progress on lifts) and joining a marathon 16:09 - Be more social 21:59 - Akash biggest win of the year - stay lean 24:10 - With more sleep, Akash managed to do more things 27:06 - Scheduling Akash's training and cardio 35:35 - Another lifestyle solution tip from the coaches 38:57 - As your lifestyle changes, your goals change as well 44:00 - Awareness of priorities   Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher iHeart Radio Spotify    For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.      Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life   Follow RNT Fitness:    Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram LinkedIn

The ultimate question I get asked almost daily when speaking to people who are yet to start, or on this journey: How do you eat out and still lose weight? Fear not, the answer is finally here in this podcast, where we discuss a number of different social and mindset strategies, so you can eat out, socialise, have a life and still make gains. There’s also an incredible article our Head of Applied Research Ivan has written, which I’ve linked in the show notes, which you must read after listening.   “We don't want our members to be going into events number-crunching with their phone out.”   RNT Team   Timestamps:    00:02 - Not a day goes by without someone asking “Can I still eat out and lose weight?” 01:28 - Holiday season eating out, what do I do?  05:38 - You don’t have to count calories, you don’t need to bring packed meals 07:07 - Tell your friends about your fitness journey 11:09 - You don't have to make a big deal out of it 14:08 - Weddings 19:24 - Anywhere you go, you have the option to pick a sensible choice 26:06 - How does someone balance eating out, sensible, buffering protein preloads,and deciding whether you should eat or not. 32:33 - Strategy for a low calorie choice when going out 33:47 - The smarter buffer 43:07 - Quick Fire Questions   Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher iHeart Radio Spotify    For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.      Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life How To Eat Out And Still Lose Weight   Follow RNT Fitness:    Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram LinkedIn    

On this episode of #RNTFitnessRadio, we have the pleasure to be joined by one of the most brilliant minds of the fitness industry with well over two decades in the game, Lyle McDonald. Lyle is a physiologist and author who’s dedicated his life to finding ways to apply the literature to sports nutriti on, fat loss and muscle growth, whilst also accumulating many of his own findings along the way. His work has influenced many of my own methodologies, and I’ve always enjoyed reading his insights onto all things transformation, so it’s an honour to have him on this episode, where we dive deep into the real crux of long-term weight management, the skill of dieting, and so much more.   In every study you read, people lose weight, but nobody keeps it off. - Lyle McDonald   Timestamps:   00: 23 - What changed in the last 10 years 05:40 - What caused menstrual dysfunction in women 09:59 - Lyle talks about the book “Wild Weekend Diet” 15:21 - Losing fat is the easy bit 23:55 - Lyle talked about the book “Fasting, the Ultimate Diet” 31:32 - There are other ways to get lean 37:02 - The people that learned to adopt flexible eating attitudes had long-term success 40:58 - The best diet is the one that fits you, and it needs to control your appetite. 44:33 - Lyle’s thoughts on the movement of health at every size 46:49 - Clinical obesity is unhealthy, which is now defined as fat shaming 51:30 - What will make a dent on the obesity epidemic 1:03:46 - Dieting is the easiest when you  start, it gets harder as you go.  1:18:21 - The hyper-responsive reward system 1:29:38 - Lyle’s process on getting into a topic 1:35:58 - One key difference between men and women when it comes to losing body fat 1:40:56 - Women use more fat and burn carbohydrates the rest of the day   Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher iHeart Radio Spotify    For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.      Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life   Follow Lyle McDonald:   Website Facebook Instagram   Follow RNT Fitness:    Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram LinkedIn