Rnt Fitness Radio

In the next instalment of our #SupplementSeries, we discuss the truth about pre workouts, why they may work, and what’s in them that may be causing it, before diving into all things aminos. We talk BCAAs, EAAs, and whether they’re worth taking, as well as the strong placebo effect that could be at play in some circumstances. We then shift gears to dive into the most scientifically researched supplement: creatine monohydrate, and why everyone can benefit from it. Again, if you’ve spent more money on supplements than on your bills, this series is just for you.   “If it doesn’t do you any harm, use it if you like it and if it works for you.”   Ivan Gavranic   Timestamps: 00:00 – Intro  00:46 – Experiences in taking pre-workout   03:35 – Effects on the ability to execute   05:55 – Analogy about energy from caffeine 08:50 – Reliance and overconsumption  10:12 – Addiction   11:30 – Coffee as part of the society   13:00 – Legalization and use of drugs  16:30 – BCAA and EAA (Aminos)  18:52 – Cost and effectivity

In a new series dedicated to breaking down all the myths around supplements, we kick it off by dissecting all things protein powders, from whey, to casein to plant-based, and understanding the intricacies behind each, and why they’re useful. We discuss why you may have problems digesting certain powders, the role of sweeteners, thickeners and fillers, as well as when protein bars are ever actually beneficial. If you’ve spent more money on supplements than on your bills, this series is just for you.   “When you get that little sweetness, then you’re good.”  - Ivan Gavranic   Timestamps: 00:00 – Intro 00:50 – What is Whey protein  03:10 – Issues that come with protein  [06:20] – Preference on protein intake 09:00 – Anabolic window research  11:30 – Akash’s intake transitions  12:50 – Meal times and what’s recommended  14:35 – Plant protein as an alternative  16:20 – Training to your max  [20:10] – Worries on muscle gain 21:20 – Protein options  25:32 – Artificial sweeteners  28:32 – Sensory-specific vs actu

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 abo

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 rathe

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] –

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   1

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] – Fo

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 a

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 – Integ

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 l

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 evolutio

On another episode of #AuthenticAF we discuss all the different types of muscle we often hear about: from lean, long, nimble, lengthy, bulky, 3D, toned and so on. And why muscle is just muscle. We then segue into a chat around genetics, and just how much is dictated by the way you’re built. Comparison syndrome is something that’s rife in the fitness world, so we share our own experiences and what you can do to alleviate the pressure of comparison that is so prevalent.  “It’s not until I internalised the whole thing, that I realised what’s going on, and educated myself enough that the external validation or comparison started to disappear” - Akash Vaghela   Timestamps: 00:00 – Intro 01:56 – Leg stretching mobility 03:17 – Foam Rolling 07:14 – Muscle knot and adhesion 08:33 – Feeling tired on mobility routine 09:35 – Stretching to lengthen your muscles 12:14 – What causing your hip flexors to be weak 13:13 – Your brain sending signals when you are in pain 16:59 – How to build the muscle that you want 18:30

Welcome back to another episode of RNT Fitness Radio, where I’m joined by physique and exercise specialist James Sutton to discuss optimal exercise mechanics and execution to get the most out of your training. A training program on paper doesn’t mean anything without execution, and the fundamental of any training endeavour is proper technique for your body, which is where James and I dive into – covering optimal mechanics for squatting, pressing and pulling variations. If you’re ready to level up your training, tune in and take notes. “If we don’t use it, we lose it.” - James Sutton   Timestamps: 00:00 – Intro 01:56 – The ‘Big 3’: squat, bench and deadlift 06:25 – Why the squat might not be the best leg exercise 11:09 – Are you built to squat? 14:36 – Machines vs natural exercise 16:42 – Tension and muscle growth 18:40 – Chest training and development 21:18 – Top tips for chest workouts  27:02 – Position control and risk 31:03 – The importance of personalised programmes 33:19 – Stretching, load and range

On another episode of #AuthenticAF we discuss the real competition we’re facing in our industry, the strategic food addiction created by big companies, childhood associations formed with food, the power of your inner circle, commonalities of fad diets, and why your environment is so critical for your long term success in everything you do. This one’s a fascinating insight into how when we think competition in the fitness world, we’re up against industries whose sole focus is to have you addicted to the opposite behaviour we espouse. “The diet itself is the easy part to follow, you’ve now got to create the lifestyle for the future, and that’s the hard bit.” - Akash Vaghela   Timestamps: 00:00 – Intro 02:00 – The real competition: Netflix and fast food 09:03 – Food and social conditioning 11:50 – Socialising and surrounding yourself with like-minded people 17:58 – Staying in shape vs quick fixes 18:59 – Fad diets 24:40 – The connotations of the word ‘diet’ 26:42 – Diet ‘tribes’ 31:42 – Myths around salt 39:

On this episode of RNT Fitness Radio I’m joined by singer Lucy Spraggan, who first sprung to the limelight for auditioning on X-Factor in 2012, and since gone on to produce a number of top chart albums. More recently, after years of struggling with alcohol, she went totally sober and decided to go headfirst into getting into shape. What transpired was a whole new body, lifestyle and mindset, and in this episode we discuss this transformation, as well as the struggles she faced, managing her new identity and what we can do to make gyms more female friendly! “The only validation that should matter should be from you.” - Lucy Spraggan   Timestamps: [00:00] – Intro [01:58] – Waking up in Vegas, and just running [04:33] – Drinking to escape, and escaping drinking [07:43] – The struggle with moderation: restrictive diets and excessive drinking [10:36] – The importance of nutritional education [12:29] – Gaining more attention [14:04] – The impact of fitness on mental health [15:38] – Introspect and big lifestyle

Welcome back to the next part of our #AuthenticAF series, where we’re going to be talking myths around macros, meal timings and how to grow muscle mass for both men and women. We talk all things proteins, fats, carbs while diving into some of the research, myths taken from the bodybuilding world, and the best practices required to transform your physique. If you’ve got myths you’re confused about and want us to debunk them, just send us an email at podcast@rntfitness.com. “Your calories don’t dictate your progress, your progress dictates your progress.” - Ivan Gavranic   Timestamps: [00:00] – Intro [01:54] – No carbs after 6pm [11:15] – Diet breaks, restrictions and refeeds [22:00] – How much protein should you have? [29:12] – Protein timing and MPS [32:17] – Leucine supplements [36:04] – Insulin spikes and fat burning [43:20] – Calories, protein, carb, and fat allocation [46:23] – Important dietary indicators [47:52] – High/low fat diets in males and females [51:15] – Objective accountability [53:13] – C

On this episode of RNT Fitness Radio I’m joined by Andy Lopata, a professional speaker, relationships strategist and an author of a few books, of which the newest to be released is called Just Ask – which is what we’re diving into today. We talk all about vulnerability, authenticity, the power of a safe space, and why the simple question of ‘how are you?’ can be so powerful. In fact, you’ll see the transformation of that one question asked at the start compared to later on, and just how it can open up the conversation to another level.   “Understand your purpose in sharing and how you expect it to move you forward.” - Andy Lopata   Timestamps: [00:00] – Intro [01:59] – Andy’s new book, Just Ask [05:24] – The evolution of Andy’s writing [06:34] – The catalyst of his book [10:00] – Different stories and perspectives [14:09] – Environmental and gender differences with opening up [20:00] – Creating a safe space to open up [21:57] – Asking for help [25:54] – Sharing your stories with strangers [28:02] – How ar

Today we are kicking off a new series where we’ll dive into all the industry myths out there and break through them one at a time. With the initial goal to get through five topics today, we instead spent an hour dissecting metabolism, specifically talking about metabolic damage, whether it’s real, what really happens physiologically and psychologically, and the realities of metabolism during dieting. This is a deep dive that will continue to evolve in more episodes, and I can’t wait for you to hear the first of many myths getting slayed. “We know what works, and it’s hard work and consistency. But it’s a lot easier to blame metabolism.” - Ed Pilkington   Timestamps: [00:00] – Intro [01:58] – Metabolic myths [06:35] – Age and hormones [08:05] – Muscle gaining myths [12:05] – The facts on cardio [20:46] – Spiking metabolism and refeeds [25:25] – Taking yourself to the extreme [27:27] – The benefits of being lean [31:11] – The importance of pushing yourself [33:50] – Bodyweights and calories [39:16] – Fa

On this episode of RNT Fitness Radio I’m joined by Jakk Gerard, who shares his story of going from suicidal thoughts to a remarkable journey of training in gym 1200 days in a row and counting. Jakk epitomises using the physical as the vehicle, and in this he speaks straight from the heart about breaking out of the victim mindset, taking the small wins, and climbing out of rock bottom into a whole new life he lives now.  “Your emotions are fuel. Channel it into something positive.” - Jakk Gerard   Timestamps: [00:00] – Intro [01:56] – Jakk’s triggers [05:29] – The physical is the vehicle [07:29] – Battling depression and the catalyst of transformation [12:36] – A cry for help and being honest with yourself [16:28] – Fighting through the muck [17:43] – Muck, sweat and tears [19:56] – The victor, the victim, and the villain [24:09] – Channelling positive energy [26:11] – Jakk’s purpose of helping others [28:50] – The impact of Jakk’s journey [31:50] – Jakk’s driving force and training regime [36:17] – A prog