Inder Yadav
How I Do Bodyweight Exercises and Yoga to Become Super Fit


We talked with Inder Yadav in September, 2019. Follow Inder on Instagram
Country:
India
Age:
20 years
Weight:
63 kg
(139 lbs)
Height:
178 cm
(5'10)


Instagram, @inder_yadavv

Hi! Tell us about yourself and your training

My name is Inder Yadav and I’m 20 years old. I’m from Jaipur, Rajasthan, India and currently living in India only.

I’m a college student so in the daytime I go to college and focus on my studies.

I’m single and I live with my parents. There are 5 members in my family: My father, my mother, my brother and my grandmother.

I was a national level athlete (in 200 and 400 meter running) during my school time, but due to my leg fracture I quit my athletics and started fitness and bodybuilding.

When I was in my school days, I was very lean and everything was fun. I also started training yoga during my school days, but I was not focusing on it. Was just doing it for fun.

I always wanted to change myself and started athletics, but after my leg fracture I quit athletics and started fitness training + some badminton and football.

I started my fitness training three years ago as my future sport and I’m focusing seriously on it.

Other than fitness I like to spend my time with my family and travel to different places.

I don’t have any sponsor till now, but maybe in future I will have a sponsor. Fitness is a way of living which will always be with me.

I love doing my workouts and it motivates me to do everything.

Describe a typical day of training


After completing my workout I drink lemon juice

I train strength and cardio in my workouts. I train 5 days week and my workout last for 1.5 hours.

The last two days are rest for me to recover my muscles. I follow a specific workout plan which help me to get my results faster.

My plan consists of strength training as well as bodyweight training. It’s like on Monday I have to focus on my back and biceps muscles, while on Tuesday I have to train for my chest, etc.

Four days a week, I do bodyweight training and one day a week, I go to the gym for a heavy workout and weight training.

When I don’t go to the gym, I train in a park or some other place. I like training in open place because I can only focus on myself and each part of my body and how it works. I like training alone.

Before my workout I eat fruits and drink glucose to hydrate myself. After completing my workout I drink lemon juice to gain back my energy and rehydrate my body.

In my fitness bag I have dry fruits, my water bottle and some fruits to eat.

I don’t have any cardio regimen – and my favorite exercise is that I love to do handstand push ups very much, because this exercise is combination of balance and strength.

Everyday after I wake up, I try to do yoga for 15 minutes. I do sun salutations (this is a movement in yoga to increase flexibility) and I also do breathing exercises.


Instagram, @inder_yadavv

How do you keep going and push harder?


Fitness is not a burden it is a way of living.

Whenever I feel my motivation is low I just remember that if it was easy then everyone would do it.

This one line keeps me motivated all the time. Fitness is not a burden it is a way of living. Everyone should give time to their body to be healthy and energetic.

I love fitness that’s why I managed to do it for so long. Always try to know your body and about its adaptation, so that you can get results faster and better.

I set goals for every month to achieve and in this way I keep myself push harder.

Whenever I’m free, I do my workout and my family and work never come between it.

The biggest challenge for me was to compete in yoga competition during my leg injury.

I can’t forget that how bravely I won that competition despite being in a lot of pain.


Instagram, @inder_yadavv

How are you doing today and what does the future look like?

My training is going according to my goals and I’m enjoying my training. In next five years, I’m going to travel a lot and going to study so much about the muscles and the nutrition.

I will try to complete my certification for personal trainer though Any Time Fitness, which is a famous and highly recommended fitness brand.

I decided these goals because I love traveling and reading about the muscles to get the required results in less time.

I have decided to keep tracking the goals which I have set up for myself every month.

Besides fitness I’m going to travel to different places and explore them.

I want to see the beauty of the nature and it’s creation.

If I could start over in my fitness journey I would focus more on my nutrition which I neglected for over 1 year when I started out.


Instagram, @inder_yadavv

How do you recover, rest and handle injuries?


Injuries are part of fitness.

To avoid injuries I do proper warm up and a light stretching before my workout.

A proper warm up means getting your body ready for the advanced moves you going to do in your workouts. During the warmup, you can do a five-minute running and then you can stretch your neck, hands, legs, etc.

Injuries are part of fitness. They occur to everyone, so just be calm and try to focus on the recovery. Eat good nutrition and take proper rest to recover faster.

Good nutrition means taking proper amount of protein, carbohydrates, fats etc. in required amounts to match your goals.

I sleep 8 hours daily to give rest to my muscles. Changes are important and I try adapt the changes as changing something helps in many things as well as improving your willpower.

I don’t take any supplements for the recovery. I just drink lemon juice to get back my energy, and lemon juice is not a supplement.

My lemon juice is home made. I use 2 lemons in 1 liter of water and add little sugar and salt to it.

I do light stretching after my workout to recover my muscles from heavy load.

How is your diet and what supplements do you use?

I don’t follow any specific diet I just try to not eat oily food and junkfood.

But I count my calories and I go for 2400 calories per day. I also track carbohydrates, fats, proteins because these are some important aspects of nutrition which you cannot neglect.

I eat the same way the whole year, but during winter season I cut off my diet a little to be lean (because during the winter, it is hard do burn all the calories we eat).

Whenever I go to any social occasion, I feel it’s a cheat day and I have to eat something unhealthy. On these days, I workout a little more the other day.

I don’t take any supplements, so I don’t know which supplement brands are best.

Every week, I take one cheat day and on that day I eat a burger or any other recipe according to my mood.

I stay lean the whole year and I also do fasting as well as go on less carbs when cutting.

I fast two days a week during my rest days and my fast goes for 16-18 hours each time.

When I’m on diet or fast I workout every 2-3 hours for 10-15 minutes. This make me feel energetic and reduce my hunger.

I drink tea and coffee occasionally, and I never drink alcohol.

What has inspired and motivated you?

Books like Fitness on the Go by Abhishek Sharma inspire me a lot.

Such books have everything about the changes that occur in our bodies and that makes me feel very motivated.

Other than the books, YouTube is best way to get knowledge and motivation.

I don’t listen to any specific music during my workout. I just try to focus my workout with the beats of the music.

The best advice I have received is that no one will be with you in your tough situations, while everyone will come near you during you good times. So always try to do things alone.

Advice for other people who want to improve themselves?

If I was new to the bodybuilding, then I would start with just bodyweight exercises to get to know more about the body and it’s movement.

Body knowledge is very important, more than just lifting the weights in the gym.

Those people who are experienced in fitness should help everyone because if they can’t help anyone with their experience and knowledge, then what’s the use of that knowledge.

The most stupid thing I see is going to the gym first day and lift heavy weights beyond your limits and get injured.

Most of the people in gym are depended on protein shakes only, they don’t focus on the body movement.

Also, enjoy the life outside the gym because you will not get any other life.


Instagram, @inder_yadavv

Are you taking on clients right now?

Yes, I take clients right now because working with clients helps me to gain more knowledge about fitness and the different bodyweight exercises.

I’m self made with many years of experience in athletics and the fitness industry.

I know how our body mechanisms works and can get best results in less time.

Usually a client start getting results in four weeks of continuous workouts.

I have real life clients as well as clients over internet.

Where can we learn more about you?

My Instagram is my main channel – @inder_yadavv.


Ready to get really fit and inspired?

I’m Mads Phikamphon, founder of Bulk Hackers.

Here on Bulk Hackers we interview bodybuilders, personal trainers and fitness heroes. We ask them to share their stories and all their greatest hacks!

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