It was my father, a fitness enthusiast, who inspired me to prioritise my health and well-being. He admired Steve Reeves, the natural bodybuilder and legendary American actor from the 1950s who played muscular characters such as Hercules and Goliath. This made me curious about bodybuilding too, though not enough to pick up dumbbells as a teenager.At five feet six inches, I was shorter than most boys my age, so I focused on doing pull-ups because someone told me it would help me grow taller. While I didn\u2019t gain height, I did develop a strong upper body. That\u2019s how my journey into fitness began \u2014 though, for many years, I exercised only to stay healthy.Life took a dramatic turn during the COVID-19 pandemic with the unexpected passing of my father. Around the same time, I was diagnosed with appendicitis. Because I wasn\u2019t working out, I had put on a lot of weight \u2014 at 86 kg, I was quite obese for my small frame. But during this challenging period, I found solace in fitness.After my surgery in 2020, at the age of 45, I began working to lose weight. What started as a plan to get fit soon became a mission to win a bodybuilding medal as a tribute to my late father. That goal gave my life new direction and motivation.Taking baby stepsA common misconception is that building muscle gets harder as you get older. That\u2019s not true: What you need is patience. The process is slower, yes, but not impossible. Researchers too have been studying the effect of strength and resistance exercises like weight training on older adults, and it has been identified as one of the best ways of reversing the loss of muscle mass as one ages.I started with baby steps. For the first four months, I cycled daily. Once I had shed the extra kilos, I added hot yoga, and later, weight training and calisthenics to my routine. It wasn\u2019t until over a year later that I began training with an instructor to build my body.Many bodybuilders tend to neglect cardio, endurance, and flexibility exercises \u2014 all essential for a healthy body.Competing in Maharashtra Shree, a state-level bodybuilding competition, in 2022 was a significant milestone. Although I placed fifth in Mumbai, I was disheartened to see that many competitors were using steroids and other substances to enhance their physique. As someone who relies on natural food and nutrition to build muscle, this emphasis on artificial supplements was disappointing. But it only strengthened my resolve to promote natural bodybuilding.For me, steroids and performance-enhancing substances are a complete no-no. While they may deliver quick results, they take a massive toll on vital organs such as the kidneys, heart, reproductive system and liver. Their effects are short-term and can cause lasting damage.Treating the body mindfullyAs a bodybuilder, I prioritise self-care, discipline and patience. The body responds to how we treat it. A body constantly abused with unhealthy food, insufficient rest, little exercise, and an overall poor lifestyle will inevitably react poorly.A typical day in my life begins at 6 am with breathing exercises, meditation, yoga and cardio \u2014 which I alternate to avoid monotony. This is followed by a healthy breakfast balanced with carbs, fruits and proteins. My workday includes breaks for coffee and lunch, which is usually protein and vegetables.Since I work in the entertainment industry [a film producer-director], my schedule can be unpredictable. Still, I try to hit the gym either before lunch or around 6 pm, training for two hours with a mix of calisthenics and weightlifting. I have a light dinner by 8.30 pm and go to bed by 10 pm at the latest.As I prepare to represent India at the ICN UAE World Natural Championship in November, I have increased my weight training by an hour each day. I want to give it my absolute best \u2014 this time, not just for my father, but for my country as well.To those interested in bodybuilding, I strongly advise against shortcuts and performance-enhancing substances. The Fit India Movement, launched by the Government of India, and the National Anti-Doping Act, 2022 are both excellent initiatives promoting natural bodybuilding and discouraging the use of banned substances.Natural bodybuilding is not an expensive sport. Regular training, disciplined eating, restful sleep, and consistent effort can help anyone achieve their fitness goals without breaking the bank. How to make training fun in your 40sFind joy in an activity: Consistency stems from enjoyment, so choose exercises that make you feel alive.Mix it up: Vary your workouts with activities like cycling, swimming, running and dancing to keep things fresh.Combine training methods: Blend weight training with calisthenics for a well-rounded fitness routine.Boost endurance: Kickboxing and zumba can be a powerful combination for improving stamina.Yoga for balance: Incorporate yoga for flexibility, breathing and mental clarity.Nourish your body: Plan a balanced diet and prioritise rest to make healthy habits a lifestyle.Personalise your approach: Experiment to find what works best for you, like avoiding carbs at dinner works for me.<\/div>\n
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