RNT Fitness Radio

Once you hit the so-called plateau with your loading in the gym, it's important not to knee jerk and change programmes. In this latest episode of #AuthenticAF we dive into specific progression models to use to amplify your gains, with topics such as reverse pyramids, undulating periodisation and recycling strategies all covered. If you're looking for an edge in your training, this one is going to be a big one to take notes on and listen a few times! "Take responsibility over time and adapt accordingly." - Akash Vaghela Timestamps: 00:00 – Intro 01:32 – Ivan's favorite: Linear Periodisation Model 04:16 – Benefits and pressures on early stage 06:00 – Chasing rep ranges 09:10 – Time and progress determination 11:10 – People reaching the plateau 14:18 – Benefits of increasing body weight 17:09 – Ed's weight Increase experience 19:20 – Volume, Intensity, and frequency Pyramid 21:56 – Knowing the principles behind a plan 24:40 – Taking ownership as a trainee 26:46 – Responsibility to learn about yourself 29:00 – Isolation exercises 31:21 – Small vs big guys in the gym 34:45 – Exercise order in sessions 37:10 – Adding reps and refining forms as progression 43:42 – Sets and approaches 48:36 – Progressive mindset 49:18 – 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 Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

Picking the right weight, knowing how to progress with it, and how to then make changes in the future is one of the most important aspects of training progression. What's more is the ability to learn through trial and error how certain movement patterns work for you, the specific rep ranges, and what may be most underrated of all: your buy-in to a specific type of training. Tune into the latest episode of #AuthenticAF as we geek out on things training progression models. "As long as you are consistent over time, you'll see the progression." - Ed Pilkington Timestamps: 00:00 – Intro 02:30 – How to start or approach a program 06:10 – Priorities and considerations to the overall progress 07:48 – Benefit of being a beginner 09:20 – First to the sixth week of a new program 11:25 – Understanding the gains 12:50 – Consistency over time 15:09 – Work and growth 16:20 – Training to your max 19:20 – Increased tension on target muscles 22:50 – Not training hard enough 25:02 – Exercise as a whole rather than sets 27:30 – How people vary on performance 30:50 – Testing to get a starting weight 35:40 – Trial and error 37:42 – Effort level as a common denominator 39:50 – Direct relation of volume and effort 44:40 – What people think about repetitions 49:10 – 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 Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

Are Michael Phelps, Tiger Woods and Usain Bolt the best in the world because of their make up, or their nurturing? Is it a coincidence that so many of the world's biggest technology companies started in or near Silicon Valley? Are you stuck in a fixed mindset, or are you seeking every opportunity to grow? Find out the answers in today's episode, let us dive in. "Genetics loads the gun; environment pulls the trigger." Ivan Gavranic Timestamps: [00:00] – Intro [02:08] – Theories and relative factors [05:35] – Why African-Americans are explosive in sports [07:38] – Places and types of people [09:40] – Environment fulfils potential [13:25] – Pyramid approach of focus [15:10] – Fixed Mindset [18:05] – What people are capable in extreme situations [21:35] – Grind and orchestrated suffering [24:45] – Definition of growth mindset [27:55] – Self reflection [29:15] – Man's Search for Meaning by Viktor Frankl [31:05] – Concept of boredom [33:15] – Achieving checkpoints [35:35] – Active vs Passive coping [39:20] – The Journey [44:30] – Importance of education [46:12] – Working with a coach [51:15] – Principles vs Plans [54: 30] – 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 Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

Ever heard of Mukbang? If you haven't, then I'm assuming you're going to Google it now, or after some of the stories we share on this episode, you'll definitely be doing your research. In this episode of #AuthenticAF, we talk about the crazy rise of the sexualisation of food and competitive eating, and what it's doing to our psychology. We also dive deep into why you must take ownership of your own journey, and why the next best self help guru isn't the answer to dealing with the Muck you need to face. Environment is everything, so while you're listening to this, take note of what actions you need to begin taking in an hour's time once it's finished, and get to work. "You need to make yourself accountable, own it yourself." - Akash Vaghela Timestamps: 00:00 – Intro 01:25 – Lockdown in present times 03:30 – Goals and outcomes 04:45 – Genetics and muscle growth 05:28 – Enjoying without worrying genetic limit 06:45 – Definition of Mukbang 08:10 – Food back then 09:28 – Overconsumption of food 11:30 – Psychology behind Mukbang 13:40 – Phyiscal as vehicle 15:40 – Anorexia as an escape 18:52 – Balance you want in your life 20:00 – Being in shape for life 24:00 – Social media pressure 27:13 – Lockdown as perfect time to explore 29:25 – Physical response to trauma 32:48 – Quitting 35:32 – Making yourself accountable, owning yourself 37:00 – Education (books and podcasts) vs change 39:43 – Virtual Environment 43:33 – Pushing to the limit 48:15 – Weird and strange things on TV 49:30 – Concept of Food porn 51:43 – Social Media Competition 52:44 – Akash way back 2014 53:45 – Ed's Previous consolidations 56:00 – 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 Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

Happy New Year to everyone, I hope you all had an amazing Christmas period and are recharged and ready for what I hope to be a much less of a rollercoaster ride compared to the unpredictable nature of 2020. We're kicking it off with another instalment of #AuthenticAF, and this one is all about the interesting links between psychology and physiology, training technique and injuries. We started off with a quick training update, and it segued into all sorts of interesting topics, so without further ado, let's dive in. "Pain is so much more than a physical injury" - Ivan Gavranic Timestamps: [00:00] – Intro [02:00] – Agenda: Reflection on what is achieved this year physically [05:00] – Realizations from injury-free experiences [07:10] – Body signs and appreciation [07:40] – Identity on prioritizing body and fitness [09:00] – Time management to train [11:41] – Common Excuses [14:20] – Head focus when doing training [16:27] – Body movement when doing training [20:55] – Connecting to your muscle [24:52] – Forms will develop overtime [28:50] – Muscle tension on your body [31:00] – Deadlift [35:03] – Variants of goals to chase [40:43] – Linking Psychology to Physiology [43:55] – Akash's Manifestation of stress on skin [46:44] – Injuries linked to traumatic experiences [51:40] –Training videos [53:20] – Realizations and Coach Discussions [58:05] – Body Imbalances 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 Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

The final episode of 2020 and this one is a big one for my 4th solo episode where I cover my top 10 things learnt throughout the year. It's been a year full of growth, and hopefully a few of my insights can help you in some form heading into 2021. I want to take this opportunity to thank everyone who's supported the journey, tuned in through the year, and helped spread the mission of using the physical as the vehicle. Without further ado, here's my top ten learnings of 2020. "Nothing is a coincidence" - Akash Vaghela Timestamps: 00:00 – Intro 2:23 – Lesson 1: The power of a journal 4:40 – Lesson 2: The Gut never lies 6:43 – Lesson 3: Entrepreneurial roller coaster 11:50 – Lesson 4: My success definition hasn't evolved since the last one 14:15 – Lesson 5: Environment dictates growth, performance, and success 16:56 – Lesson 6: Growth vs goals 20:09 – Lesson 7: It's a dire industry we're in 23:27 – Lesson 8: Everyone has a book in them 25:34 – Lesson 9: Missing traveling 28:07 – Lesson 10: Communication and Relationships 32:03 – What does 2021 hold? 35:56 – Parting words 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 Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

On this episode I'm joined by RNTer Poonam Patel, who's been on an incredible journey whereby she's shed the skin of her old self to transform into a new woman with a new behaviour, mindset and identity. Losing near 30kg en route to her checkpoint, consolidating well and investing while using the physical as the vehicle, Poonam embodies everything about our transformation ethos, and is why I always say that the reason everyone should transform is because quite simply, you owe it to yourself. "You need ego to let go of your old identity" - Poonam Patel Timestamps: 00:00 – Intro 01:55 – 15 years in the making 6:13 – Travelling and gaining weight 9:00 – Shedding the skin 10:42 – Seeking external gratification mindshift 15:58 – Time as a deception 17:58 – Ownership of your health and fitness 20:20 – Trial & error process 23:06 – How to determine good information vs bad 25:03 – Identity shift 27:23 – Using ego to let go of Poonam 1.0 29:32 – P.A.B.L.O. method 33:01 – Gratitude journaling 38:18 – Integrating changes to new identity 41:03 – Goal posts to inner growth 42:00 – Physical as a vehicle 44:00 – Poonam 3.0 45:22 – Advice to new starters 46:40 – Checkpoint advice 49:42 – Vulnerability 50:34 – Parting words 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 Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

I've been wanting to write this for about two years. With 2020 drawing to a close, it was the perfect opportunity to reflect on what's quite frankly, a dire industry to be a part of. With so much potential for good, I've had enough of seeing the cowboy nature of an industry that's screaming for accountability and education. I don't expect this to be popular, but it's the raw truth. If you feel triggered, that's okay - that might be a sign to rethink how you're operating. There's a lot of good in this industry, and the right people will understand my sentiments. It's up to us to continue on a strive to make it a better place. You can read the full article at: www.rntfitness.com/fitness-industry-thoughts

On the final episode of #AuthenticAF before Christmas, we talk all about the wonderful fat loss benefits of grapefruit oil, how to gain 3 inches in four weeks, and other ludacris claims spouted by some of the most popular magazines out there at the moment. We then dive more into realistic rates of muscle gain, how to keep performance at the forefront of your mind during building phases, and why gaining body fat is a necessity to build muscle. "Without that stimulus the surplus is just making you fat." - Ed Pilkington Timestamps: 00:00 – Intro 1:52 – Magazines and false expectations 7:45 – Clever magazine titles 10:49 – Myth: Hormone CCK 11:37 – Myth: A cold bottle of beer can help you lower heart disease 12:44 – Cherry picking studies 14:04 – Oils to help your gut through massage 17:20 – Essential oil placebo 19:50 – Focusing on real change rather than a quick fix 21:55 – Unrealistic expectations on muscle gain 26:28 – Tell tale signs someone is on gear 27:59 – Illusion of looking bigger when you're leaner 33:26 – Staying lean and building muscle 42:10 – Why gaining body fat is a necessity to build muscle 45:35 – Realistic rates of muscle gain 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 Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

This is a special episode where I'm joined by the first ever member of RNT, Karan Joshi, who after coming initially to get into shape for an Ibiza trip, has since embarked on a journey in the past 3.5 years that has seen him transform, evolve and build a lifestyle solution. In this episode we discuss how the company has evolved since it's inception, the ways to approach each of the five phases, and what some of his biggest lessons have been. "Think about what you did to get there and keep that in mind." - Karan Joshi Timestamps: 00:00 – Intro 01:53 – The beginnings of the first RNT journey 03:55 – Training and being a tennis player 07:54 – Karan's trigger moment 09:15 – Beyond the Ibiza body 11:50 – Nutritional Education 15:32 – Karan's current nutrition process 19:57 – The love of training, form, and accountability 23:00 – Growth mindset 24:31 – The RNT journey over the years 25:10 – Self-care and training 29:10 – The physical is the vehicle 34:03 – Family, friends and socialising 36:36 – The evolution of the RNT Transformation Journey 39:02 – The RNT community 39:51 – Accountability 41:32 – Both sides of the Investment Continuum 48:00 – Staying in shape for life 53:31 – Final words 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 Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn