RNT Fitness Radio

The question of how fat is too fat, and how flexible is too flexible when building muscle is a question we get all the time. After running an Instagram poll that showed most people's struggle with muscle building lied in nutrition, we decided to hit record on all the things you need to consider if you're deep into it. We also touch on how in many cases, building muscle when life gets social and busy, is way harder than losing body fat. With regards to nutrition, whether your goal is fat loss or muscle building or even maintenance, unless you have some structure around it, some control, you're never going to achieve any goal you want anyway. RNT Team Timestamps: 00:18 - 90% picked Nutrition as to what people want to learn more about 01:01 - Lack of Nutrition awareness 05:34 - How do we strike the balance between flexibility and muscle gains 12:15 - 80/20 Rule 22:52 - Would you ever downsize and be okay with it? 32:17 - Your body loves consistency 36:11 - Why do you have RNT now at 12 months minimum 42:42 - Poor stress management 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

In this episode of RNT Fitness Radio I'm joined by RNTer Steven D'Souza, who is an executive educator, coach and keynote speaker. He has authored or co authored five books: Made in Britain, Brilliant Networking, Not Knowing, Not Doing and Not Being. Steven has been recognized by Thinkers50 on its RADAR list and was included in HR Magazine's 'Most Influential' list. His work has been featured in national and international media, including Harvard Business Review, Bloomberg, The Independent, The Guardian and The Sunday Times. In this podcast, Steven and I discuss many of his books, including his most recent that I was honoured to be featured in, as well as the RNT journey he's been on where he got into incredible condition all whilst being on a vegan diet. Recognise that you're not separate from life; it's not happening through you, it's happening as you. - Steven D'Souza Timestamps: 00:26 - Where it all began - Steven and his love for books 03:06 - Reading about Psycho-Cybernetics - what gears people towards performance and behaviour. 05:50 - Growing up with a religious family and community 06:17 - Doing volunteer work in the youth retreat centre 09:48 - Surrendering is letting go 12:05 - What led Steven down the path of becoming a priest 15:12 - What Steven learned from connecting with like-minded people 16:23 - Writing a Book - Secrets Of The First Class Students 20:08 - Journaling 22:50 - Quoting from the book "Not Being" 24:46 - Using the physical to shift identity 27.52 - Writing a Book - to tell stories of inspiring people I knew from different walks of life 39:02 - Networking is the art of making friends 40:03 - The Book Series 58:17 - Why is identity transformation important? 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 Steven Souza: Website Instagram Not Being Not Doing: Not Knowing Brilliant Networking TEDx talks: The Wisdom of Not Knowing The Paradox of Not Doing In Praise of the Ordinary Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

On this episode of RNT Fitness Radio, I'm joined by Azam Jaafri, a serial entrepreneur who has built companies in multiple sectors over the last 20 years. His interests cover property, tech, e-learning and wellness. Azam is currently taking his brand GRAFTISM global, a community-driven, experience-centric gym that Muscle & Fitness magazine has labelled as 'A New Breed of Gym'. Azam's passion for entrepreneurship goes beyond his portfolio of companies. He also coaches and invests in up and coming entrepreneurs. And in this episode we dive deep into how to bring physical, mental, emotional and spiritual health together to drive high performance, and maximise the growth in your life. The more you discover who you really are, the more you discover your capacity and your potential. - Azam Jaafri Timestamps: 00:09 What cultivates Azam's high-performance mindset 03:03 Practicing gratitude 06:44 What's stopping people from high-performance? 12:57 What's Azam's version of success 14:52 Looking within from a more spiritual perspective 22:11 How it all started 26:52 Azam's meditation and preferences 31:36 Meditation should be a non-negotiable daily routine 35:29 The physical is to higher states of consciousness and being 40:33 Thinking about mortality 45:20 How Graftism started and what does it mean 53:10 How Azam got into training 57:58 Rapid 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 Azam: Instagram Website Graftism: Instagram Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

On this episode of RNT Fitness Radio, we dissect our most popular article ever written - How Heavy Will You Be When Lean. Inside this podcast, we dissect new findings relative to BMI, example RNTers relative to their muscle mass and journey, and how to improve your standing on the ranges listed, which comes through building muscle over time. For anyone who's ever been attached to a specific bodyweight number on the scale, you won't want to miss this one. I'd recommend getting the article open to reference against when we discuss some of the new ranges we've updated inside it - you can find it in the show notes. "Once you know your range, accept it and it's going to be liberating." Akash Vaghela Timestamps: 03:09 - RNT is the only company to write about this topic for average people 04:54 - Psychological barriers for getting lean 06:15 - Striving for a look, not a number 08:05 - AV's revelation during his bodybuilding competition in 2017 11:20 - Factoring height 11:46 - Realistic bodyweight targets 15:50 - How lean do you want to get? 18:00 - BMI averages for men 21:30 - BMI averages for women 23:45 - Some misconceptions about BMI 26:24 - Waist and hip ratios 28:54 - Two different tables in the article 1) Shredded and lean 2) Sweet spot 30:25 - Musclebuilding after checkpoint 32:51 - Years of training matters 34:20 - People look different even at same weight and height 35:55 - You are only as lean as your fattest body part 30:01 - Everyone should go through an aggressive muscle building phase 41:30 - Your weight should coincide with your goals 46:30 - Finding the balance 50:47 - Love the muscle-building lifestyle 52:56 - The podcast aims to dispel any frustrations 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 Heavy Will You Be When Lean Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

On this episode of RNT Fitness Radio, I'm pleased to welcome back Dr Scott Stevenson, as go deep into muscle building and bodybuilding - discussing topics such as how to use pauses, how to maximise tension for growth, the difference between beginners, intermediates and advanced, meditative effects of bodybuilding, peak week and what it takes to execute a death set that has you talking to God at the end. Scott is a wealth of knowledge, and we could have spent hours talking about the intricacies of bodybuilding. If you're ready to take your physique to the next level, this one is going to be a big one for you! "If you address and connect with things, then you get a higher quality experience." - Scott Stevenson Timestamps: 00:00 - Intro 00:15 – The best thing about muscle building 03:13 – There's no shame in higher volume training. 07:10 – Psychology and Physiology of training 12:39 – Experiences that anger your perception of things 19:38 – True failure point 24:03 – Tricks of setting higher goals 31:20 – False motivations and motivational boosts 43:33 – Being your own coach 50:10 – Bypassing higher quality life experience 55:38 – Mental process and Meditation 01:03:10 – Dieting 01:10:20 – Understanding range of loads 01:25:30 – Individual growth difference 01.32:08 – Mind and muscle connection 01:40:20 – The ultimate peak week 01:46:25 – Performance enhancer 01:52:40 – Redefining the strategies 01:56:45 – Caveat for practicing peak week 02:01:30 – Effects of insulin in muscle growth 02:09:55 – Hydration and unloading practices 02:21:45 – Wrap Up 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 Dr. Scott Stevenson Instagram Website

Dr. Asmi Sanghvi moved to NYC filled with excitement for the new life that was unfolding for her. However, 6 months after she moved to New York her carefully constructed fitness routine began to crumble - the temptations that The Big Apple offered were too good to resist and Asmi found that she had gained all the weight she had lost before arriving at NYC. A high performer and over achiever in her career she was tired and disappointed that she had let herself go. Episode 236 talks about how Asmi made a radical decision to completely change her mindset and approach to life. Through her RNT journey she discovered new coping strategies to deal with everything that life threw her way. Today Asmi is in the shape of her life, loves the skin she's in and is filled with self confidence and self esteem. If you feel your social life is impeding you on your journey to transformation, this episode will show you that you aren't alone. There is a way... there always is, all you need is a new perspective. You can also check out her amazing transformation and her journey in her case study in the show notes. "You can change your life if you change your mindset." - Asmi Sanghvi Timestamps: 00:00 - Intro 01:07 - Specific trigger moment 03:04 - Negative Self Talk 05:55 - Obstacles at the beginning of RNT 07:35 - Facing the challenges 09:00 - Realisations 11:07 - The Muck 13:59 - Society's idea of the perfect woman 15:20 - Rewiring new behaviours 16:16 - Affirmations 18:00 - The Power of meditation 21:00 - The 'why' changed 23:38 - The Biggest Obstacle 25:43 - Weight Training 28:16 - Self confidence and self esteem 31:04 - Negative to Positive Self Talk 32:22 - Advice for RNTers starting out 33:26 - The next steps in training and career 36:30 - Skincare advice 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 Read Asmi's Case Study Here Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

Recovering from an abusive relationship, Karen is a single-mum who works full-time in a demanding job in London. Her traumatic relationship shook her to the core and was diagnosed with Post Traumatic Stress Disorder after many sleepless nights. She had awful night terrors and was surviving on less than 3 hours of sleep every night. Karen uses exercise, especially weight training to bring about a sense of balance in her life. She leveraged all of RNT's accountability systems to support her journey and has achieved a level of 'shredded' that you can easily compare to that of bodybuilders! In Episode 235 Karen Burfoot talks about how much exercise means to her and how 'training to failure' makes her feel powerful and strong. She talks about the support she received through her RNT journey along with her therapy to manage her mental health. She now says she is happy and has a positive outlook on life. If you want to know how training can help you feel stronger both in mind and body, this podcast is made especially for you. "Do you want to write down the same number? Which way do you want the graph to go, do you want it to be flat, or do you want it to go up?" - Karen Burfoot Timestamps: 01:00 - Personal life challenges 01:20 - Wanted a new weights programme 03:15 - Mental struggles 04:30 - Poor sleep 10:20 - What helped? 11:24 - Self care list 14:15 - Juggling work and parenting 17:18 - How she felt when she started with RNT 19:13 - Training to failure 22:53 - Battling the log book 26:10 - Shredded mindset 27:50 - RNT community support 29:00 - The Grind is a game 31:26 - How to manage as a single mum 36:57 - Next goals? 39:05 - Dealing with ADHD 42:00 - The Physical Is The Vehicle 48:09 - Managing cravings 50:25 - Advice to new members 51:42 - RNT in two words 54:12 - Karen's RNT journey in two words 28:50 - Nuggets from RNT Education 30:22 - Physical is the vehicle 34:23 - Tips to members 35:46 - Nutrition Nuggets from RNT 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 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 Read Karen's Case Study Here Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

Tired and exhausted from trying to conceive for a couple of years, Ella wanted a change of scene. She chose to focus on the physical as a way to ease the stress of trying to conceive and also to try and clean up her diet and routine. When she joined RNT she realised pretty early on all the things that made her feel good, making the whole process of trying to fall pregnant that much easier. Episode 234 talks about how she managed her deep desire to become a mother and the anchor RNT provided to her emotional and mental state from conception and through her pregnancy. So just hook on your headphones and listen on your favourite platform. "I feel so good doing my training and my morning walks. If I missed them, my day is a different day." - Ella Wreford Timestamps: 00:11 - The Trigger 02:15 - The yo-yoing cycle 02:30 - Types of training plans 03:31 - State of mind 04:25 - Enter RNT 05:34 - Results 06:15 - Things that made me feel good 06:57- Fertility journey 09:53 - Pregnancy 12:45 - Training during pregnancy 17:27 - Nutrition during pregnancy 20:25 - Eating for 2? 21:37 - Staying motivated 24:20 - Strength training for women 26:52 - Post pregnancy training goals 28:50 - Nuggets from RNT Education 30:22 - Physical is the vehicle 34:23 - Tips to members 35:46 - Nutrition Nuggets from RNT 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 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 Member Story Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

In this episode of #RNTFitnessRadio we pull the pin and ask: what really matters in the realm of body transformation? Is it 80% nutrition, is it all about training, do steps count? We answer the question to: when life gets busy, what actually produces your results. This is for those who are en route to getting into shape and for those deeply investing in muscle growth, where the ratios, percentages and priorities shift. We discuss how to eat, train and live when life gets busy, if improving your body is a priority. "The 80/20 rule is incredible! Use it to your advantage. - Team RNT Timestamps: 00:00 – Intro 02:37 - Reason for 80/20 Article 15:00 - Struggling with Stress Eating 27:25 - The essentials 30:43 - Advice for beginners 34:44 - HIIT 47:48 - Perception of being busy 52:00 - Banking your steps 54:02 - Three Non-negotiables for Ivan, Ed and AV 56:10 – Wrap up 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 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 What To Prioritise When Life Gets Busy: The 80/20 Rule For Body Transformation Success Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

In this episode of RNT Fitness Radio Akash peels back the layers to really understand Seema's journey. Heartfelt and sincere Seema talks about how scared she was for her health and well being and how she was so desperate for change. She elaborates on how she rejigged her priorities and her schedule to make sure that she was a high performer at work. And more importantly how she applied herself to the RNT methodology so she would always be able to run and jump and play with her son to their heart's content. You can listen to this podcast on your favourite platform. "The amount of support you get is really what makes all the difference. RNT is definitely nothing you have ever done before." - Seema Shaffi Timestamps: 00:00 – Intro 00:18 - Seema has a race with her son. 2:15 - Causes for weight gain 2:40 - Complications with pregnancy 4:20 - Became a baker during Covid 5:46 - How Seema felt when she looked in the mirror 9:15 - Talking about The Muck 11:15 - Paradox of being a doctor 12:42 - RNT Journey begins 19:06 - Batch cooking 20:00 - Struggles with cravings 23:00 - Managing time for training 25:50 Message for HIgh Performers 27:45 - Challenges during The Grind 31:22 - Health is a priority 32:15 - Consolidation Phase 34:43 - Advice to people joining RNT 37:45 - Physical As The Vehicle 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 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 Member Story Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn