Achiever Sculptian January 2013, Varun Yadav, Sculpt Gym Gurgaon

Posted: under Sculptian of the Month.

Gained 11 kgs of Muscle Mass while reducing belly fat. Has a hectic work schedule which makes him travel a lot. Joined Sculpt as a lanky guy and transformed himself.

Comments (0) Jan 02 2013

Simran Jit Kaur – Achiever Sculptian December 2012, Sculpt Gym Gurgaon

Posted: under Sculptian of the Month.

Simran Jit Kaur, For More details pls click on the link

Comments (1) Dec 04 2012

Encouraging Fitness For Kids by Yashmeen Manak, Sculpt Gym Gurgaon

Posted: under Resources.

Encouraging physical activity or exercise amongst kids is very important in today’s age where running around, playing in the parks, street games, cycling etc have taken a back seat because of television, video games and internet. To promote fitness for kids, it is crucial that the exercises should be fun to keep them motivated.

For parents, the greatest concern when it comes to fitness for kids is which physical activity or exercise is appropriate at what age during the growing years of a child. Before I move on to what kind of exercise is suitable for kids of specific age groups, I want the attention of parents here as to how they can motivate their children towards exercise.

An active lifestyle of parents can influence the impressionable mindset of a kid. So if you want your child to be active, you have to be active yourself. Parents should start teaching their kids about exercise as a lifestyle to take care of their body and what all benefits they can reap rather than a punishment or a chore. Praise, reward and encourage exercise. For age group 5 – 10, here is a variety of activities children will enjoy and reap physical and mental health benefits; Soccer, Basketball, Cricket, Baseball, Dance classes, Group workouts like Aerobics, Tennis and other Racquet Sports, Skating, Cycling, Martial Arts, Bowling, Swimming, Obstacle Courses and Skipping Rope. Even if your child is inclined towards video games, you can go for motion gaming options.

You can analyse which sports your child likes more and promote that.

Apart from above, I have a few tips for parents to keep their children hooked to being physically active.

-          For your child’s next birthday, you may schedule a Bowling party or take all the kids to a relay race set up outside or even arrange for an obstacle course using playground equipment and other items like cones, balls, skipping rope etc.

-          Present your child activity related equipment, games or outings as rewards for getting good marks or on birthdays etc.

-          Be a role model yourself and let your child follow your footsteps.

For age group 11+, children can even start gym exercises but only under the supervision of a professional. If a child is overweight or obese, parents may be interested in getting the child enrolled in a gym. There are so many exercises like cardiovascular, calisthenics, Group exercises etc. which children 11+ can perform. They can also go for resistance / weight training in the gym where a fitness professional should prescribe the exercise routine with strict supervision on the form and technique. A well structured resistance / weight training program can result in an increased strength in bones and muscles during these years.

Hence, incorporating exercise or physical activity into your child’s lifestyle will not only promote good physical health but also develop self esteem, confidence, ability to tackle difficult situations and a positive outlook towards life.

Comments (1) Oct 19 2012

Eisha Bhasin – Achiever Sculptian October 2012

Posted: under Sculptian of the Month.

Eisha Bhasin is Sculptian for October 2012. Please click on the link for more details.

Comments (0) Oct 02 2012

Workout for Glutes & Thighs by Yashmeen Manak, Sculpt Gym Gurgaon

Posted: under Resources.

For All Those Who Love To Train The Glutes n Thighs, try This Sample Workout :
1) Leg Extensions 3*12,10.08
2) Barbell Squats 4*16,14,12,10
3) Leg Curls 3*12,10,08
4) Overhead Walking Lunges (wt. plate ovr hd)
5) Front Squats 3*10,08,06
6) 16 mins cycling at a high resistance – Alternate 1 min high intensity followed by 1 min moderate intensity.

Comments (0) Sep 23 2012

Boot Camp workout, a guide for beginners by Yashmeen Manak, Sculpt Gym, Gurgaon, India.

Posted: under Resources.

  1. From where did boot camp style originate?

Boot Camp style workout were initially very popular in the United States.

The workout got this name because the style and type of exercises performed in a boot camp workout are similar to the exercises and drills performed in a military training.

  1. How did you get introduced to boot camp?

Being a fitness trainer and very passionate about my profession, I like to keep myself updated with the latest fitness trends and styles of workouts. I read a lot and attend fitness conventions and that’s how I came to know about boot camp training. It was few years back and at that time boot camp training was not much talked about in India.

  1. What benefits does boot camp style have that other work outs don’t?

Boot camp is a mix of high intensity aerobics and basic strength training which makes this type of workout routine very intense and strenuous when compared to other workouts. All the exercises are performed back to back without any rest period which works out the entire body.

Boot camp workouts are extreme calorie burners. These kind of workout routines exercise the lower & upper body at the same time without any rest. This results in burning a lot of calories which is very useful for those trying to lose weight in a short span of time. No other form of exercise can help achieve this. (Can burn upto 600 calories/ hour during a single boot camp exercise session)

Not at all boring:- Bootcamp workouts are never boring as you have to perform so many different exercises. Time goes by quickly and you will not even get to know, whereas time can drag when you are walking on a treadmill.

Can be performed at home:- Not much equipment or no equipment at all is required except for a little space for a boot camp workout. It can be performed within the comfort zone of one’s home.

Short & Effective:- For people who are too busy to take out time to go to the gym or a park can perform a short & effective total body workout with boot camp style..

  1. What are the pre-requisites for boot camp workout? Is there an age bar?

There is no age bar as such. As with any other fitness routine, prior to beginning with a boot camp workout it is very important to assess your current fitness level. Check with your doctor if you have any medical ailment like a heart condition or a joint or muscle injury. Because boot camp workouts are very intense & strenuous, it is advised to begin considering your current health and fitness levels.


  1. Is it to be practiced everyday (like yoga or gymming) or only for a short period of time?

Bootcamp workouts are very intense and strenuous so I would suggest 3 sessions a week on alternate days. It’s a total body workout so the muscles should get some time to recover in between sessions.

It can also be done 5-6 days a week depending upon the targeted muscle group program design and intensity of the workout.


  1. Can you suggest some boot camp style exercises that can be practiced at home?

Jumping jacks, push ups, crunches, pull ups, squats, skipping rope, plank, lunges, on the spot jogging, side bridge, punches, kicks etc.

Can be done at home. These are all calisthenics i.e. own body weight exercises. Apart from these if a person has a pair of dumbbells then some more exercises can be done.


  1. What are equipments used in boot camp workout?

A boot camp workout can be performed with no equipment at all or very little equipment. Bare minimum equipment required can be a pair of free weights like dumbbells, barbells, medicine ball, gym ball, skipping rope etc.

Make sure you wear loose, comfortable cotton clothing and a good pair of cross training shoes, a water bottle handy and keep sipping water as you should be well hydrated.

  1. Do we need to follow a particular diet?

Boot camp workout is very intense and challenging so a high carbohydrate snack just an hour before the workout will get you through the whole session.

During the boot camp workout, a sport drink which should contain 6 grams carbohydrate solution per 100 ml and salt can be consumed for instant energy.

Eat 5 to 6 small meals placed evenly throughout the day. If you are on a weight loss plan then consume less calories than you burn during the boot camp workout.

  1. What is a usual boot camp routine like? (steps you follow during the workout)

A boot camp workout begins with a warm up for 5 to 10 minutes followed by a series of functional full body exercises with or without equipments. These exercises are performed back to back without any rest period.

The whole sequence is repeated 3 to 4 times as designed by the instructor and then

followed by a cool down in which all the muscles used are stretched and relaxed.

Boot camp workouts are lead by an instructor who takes the participants step by step through the entire routine.

Comments (2) Jun 10 2012

Setting up a home gym by Yashmeen Manak, Fitness Trainer, Sculpt Gym, Gurgaon.

Posted: under Resources.

Setting up a trendy home gym….

An age old picture of home gym will depict a few free weights like a pair of dumbbells, barbells, bench and a piece of cardio mostly a stationary bike or a treadmill.

However, with the advancement in technology and better availability of quality products, the options have increased manifold.

List of equipments / gadgets in a home gym.

A good piece of cardio respiratory training equipment. It can be a mechanized treadmill, a cross trainer or a stationary bike (either up right or reclined)

For people who are overweight or have any joint injury, using a treadmill can give rise to injuries or are in some medical cases treadmills are not recommended at all. Going for a cross trainer or a stationary bike is a better option as the workout is low impact.

Free weights – A pair of dumbbells, barbell rods and weight plates: Depending upon individual choices and capabilities, weights and sizes can be chosen.

A multipurpose bench: In place of flat bench, a multipurpose bench having flexibility to be altered as inclined, declined and a regular flat bench should be installed.  A multipurpose bench can be used for a plethora of exercises.

With the help of such multipurpose benches, various exercises for different body parts can be done with the help of free weights. These benches can be used for different variations of exercises for Chest, shoulders and legs unlike traditional benches wherein you need to invest in separate benches or equipments for different exercises.

Home Multigym: Latest multigyms are designed in such a way that one machine can provide you with the possibility of 10-40 different exercises and cover all the major muscle groups. A multigym is capable of advanced levels of exercise variations while effectively taking care of the basic ones. Multigyms come in various sizes and attachments can be chosen as per the individual requirement thus making it an essential piece in a home gym.

Apart from selection of quality equipments, care should be taken to provide for proper ventilation of the exercise area. Air-conditioning if required should be adequately designed as ambient temperature of workout area should neither be too hot nor too cold to cause discomfort.

Flooring should not be slippery. Rubber sheets, piece of carpet or mats should be used in the free weight area.

Lights and music play a very important part in raising the tempo. Use lights and music that elevates your energy level. Many cardio equipments come fitted with LCD screen. A television set can also be installed as per individual choices.

And last but not the least. Hire a professionally qualified fitness trainer to guide you through your workout effectively.

Comments (5) Mar 28 2012

Preventing and Managing Back pain due to lifestyle habits by Yashmeen Manak, Fitness Trainer, Sculpt Gym, Gurgaon.

Posted: under Resources.

Lifestyle habits and back pain

In the modern age where we have access to all the possible gadgets to perform most of our tasks, our body is not being used sufficiently so as to keep it in a well conditioned state. Sedentary & stressful work profile & in-disciplined lifestyle is leading to an increased number of diseases and physical discomforts out of which back pain is very common.

Most people who suffer from back pain think that bed rest, surgery and pain killers or anti-inflammatory drugs are the only remedies to their anguish. They cannot even imagine what wonders exercise can do to cure back pain till a great extent.

Exercise is the best and the most affordable medicine for back pain. It helps by stretching and strengthening the muscles that support the spine. Prolonged bed rest as a cure for back pain is now looked down upon as a culprit in inviting a host of other problems like bone loss, general weakness, weight gain and blood clots in the legs.

Preventing and managing back pain caused by lifestyle habits can be done if you make some changes in the way you live.

Long sitting hours

If you sit for too long at your office desk or maybe while driving, you may feel stiff and sore in the neck and shoulders. Your back may feel tight. Sitting for too long is one reason most of the people develop constant back pain but just a few tricks can solve this problem to a great extent.

-          Stand up for at least one minute after every 30 minutes to 1 hour. Stretch, walk or change positions.

-          Identify what all tasks can be done while standing. For instance, talking on the phone. Get up and fetch tea/ coffee/ water for yourself instead of ordering it to the peon or somebody else.

-          If possible try sitting on a swiss ball / gym ball, as you work on your desk, for a few minutes several times in a day.

Bad Posture

Most of us start our day with a good posture but when the body gets tired, we end up slumping or hunching. It is tough to monitor the posture all the time but it is possible to keep a check in some ways.

-          You may set an alarm or reminder for every 30 minutes to check whether you are sitting with a straight back, your shoulders back, knees bent and leveled with or slightly higher than the hips and feet flat.

-          Sit with your hips and the lower back touching the back rest of your seat or place a rolled up towel behind your back. Try resting your feet on a foot stool.



Being Overweight

If you are overweight, it will affect your back and other joints and soft tissues too. Before it gets too late or if it is just the beginning of some signs and symptoms of back pain your body has started giving you, enroll yourself into some weight loss and fitness plan combined with appropriate nutrition.

Lack of physical activity

With many people into sedentary jobs and very little physical activity it is becoming hard and fast to adopt exercising sufficiently and efficiently as a part of their lifestyle. In most cases, lower back pain is caused by tight or weak muscles of the trunk. Get involved in a total body exercise plan which should include both cardio and strength training.    

Tight Muscles

When your muscles are over-tight and you make a sudden move, they fail you by going into spasm and arresting you with excruciating pain. The state of pain may last for long.

The key to successful treatment of a spasm, just like the key to its prevention lies in gentle stretching. While stretching, concentrate on stretching to the point of resistance and then moving just a fraction beyond it, to the point of gentle tension. It is advised to perform the stretches under the guidance of a fitness professional to avoid any discomfort. Once you learn the right technique you may perform the stretches on your own.

Never push through pain. Over stretching can be worse than not stretching at all as it can tear the muscle fibres or induce spasms and pain.

Weak Muscles

Strengthening exercises should be performed to keep all the muscles of the trunk supple & strong. This will safeguard your posture and reduce the risk of any future back pain or injury. Make sure you consult a fitness professional before experimenting yourself.

In case you are suffering from lower back pain, stick to performing ONLY STRETCHING. Only once the pain subsides you can go ahead with STRENGTHENING EXERCISES.

Did you know?

Smoking is bad for your back as it is for your lungs and heart. It ruins the spinal disks through its effects on the blood circulation which feed all the tissues of the body with nutrients. Surveys by physicians have recognized cigarette smoking as one of the major risk factors for back pain. Nicotine and other components of cigarette smoke cause damage to the disks of spine by reducing the blood supply to these tissues, raising clotting risks and reducing the flow of nutrients to the disks.

Alcohol also constricts the blood vessels hence leading to poor circulation. Prolonged alcohol abuse can aggravate back pain.

So most people who suffer from back pain due to any of their lifestyle habits need to accept this simple fact that you can manage and prevent the problem by just working it out! At the same time please remember that as with any other exercise plan, it is very important to consult the doctor first. Identify the right cause for your back pain and then move ahead with your doctor’s consent!



Comments (13) Feb 02 2012

Effective Conventional Ways of Slimming Down by Yashmeen Manak, Sculpt Gym, Gurgaon

Posted: under Resources.

Losing excess fat to slim down is just about choosing the right kind of food along with regular exercise and edequate water intake. Everyone knows it but still there are majority of people who get used to their unhealthy eating habits and sedentary lifestyles that they find it impossible to give up binging on oily snacks and three large meals a day. Especially, the last meal is just so grand to let them slim down.

Now, before I reveal the conventional ways for slimming down, I want you all, especially women, to get a blood test done every 6 months. This is very important because most of the women who are unaware, have an under-active thyroid which slows down their metabolism. Hypothyroidism is one of the major causes of excess weight gain.

Eat 5-6 Small meals per day

The traditional three meals a day simply won’t do it for burning fat. Every time you eat, your metabolism kicks in to start burning whatever you have eaten and you begin to break it down instantly, taking everything it has to offer from nutrients to energy.

While eating only three meals a day, your metabolism has time between meals to slow down. This is not very efficient for burning fat.  Your goal is to keep your metabolism going and burning as much fat as possible. This is done by spacing your food out to 5 or 6 smaller meals a day or by eating approximately every 2.5 to 3 hours.

Eating 5-6 meals in a day does not imply to eat like a horse. It is actually eating 3 normal meals and to eat something small and extra in between. It has two advantages. First to keep your metabolism going on and second it reduces your appetite for the next meal thus causing you to desire less food.

Eat your food slowly because food takes a while to get fully digested and before we realize it we’ve already had a second helping.

Drink Water

Never overlook the importance of drinking water. Water plays a very important role in properly utilizing the nutrients and removing harmful toxins from the body. Your body is 70% water so give it what it needs. While losing fat you should be able to utilize every bit of nutrient that you take with your limited food. Water helps you transport nutrients efficiently into your cells and helps determine how your cells use them. You need them to maintain health and preserve quality muscle mass.


Eating before Bed

While you are sleeping your metabolism slows down and therefore it is not wise to eat just before bed. The food that you will eat will possibly be stored as fat, as your body will not be able to metabolise it completely. Give a gap of at least one and a half to two hours before you hit the bed.


Protein enriched diet

Keeping your metabolism going and burning fat efficiently while retaining as much muscle as possible is dependent on taking in a high amount of protein. Your body will burn carbohydrates first, because it is your main energy source. Once it runs out of carbohydrates, it will begin to use your fat as fuel. You do not want your body dipping into your hard-earned muscle to use as energy. It is for this reason that it is of prime importance that you eat as much protein as possible while losing body fat.

Get quality protein from lean meats, eggs, fish and nuts.

Lower your Carbs

Without lowering your carbohydrates, your fat loss will be minimal at best. Lowering your carbohydrates will keep your body burning mostly fat all the time. Since your body burns carbohydrates first, then fat, it will not have no carbohydrates to burn and begin burning fat immediately. The trick with carbohydrates is that you should consume more of your day’s carbs earlier in the day (primarily breakfast) and taper them off as the day wears on. When eating breakfast, you should eat a combination of protein and carbohydrates to give your body a jump start for the day. After your breakfast you should maintain the habit of eating smaller meals after every 2.5 to 3 hours.

Get your carbs from fresh fruits, vegetables, lentils and wholegrains.


The foods you eat should be relatively low in fats as food with higher amounts of fat can become a limiting factor when trying to lose weight. People eating low fat diets may choose to add a few tablespoons of essential fatty acids to their diet (flax, fish oil etc) in order to remain healthy and aid in proper digestion.

Take a Multi-Vitamin

When dieting, taking a multi-vitamin will keep you strong and healthy. Since you are changing your eating habits in one way or another while dieting, you should make sure that you are getting good amount of essential vitamins and minerals.

Cardiovascular and Weight Training

Cardiovascular exercise is perhaps one of the most important keys to losing weight. Your diet could be the best in the world, but it will never reach its full potential without cardio.

Many individuals will also choose to vary the type of exercise or type of cardio equipment they use. There are many ways of getting the job done, such as jogging, swimming, bike riding, rowing, spinning, taking aerobics classes, boxing or by using a piece of equipment such as treadmill, stationary bike, elliptical trainer, rowing machine or whatever else can consistently get your heart pumping.

It is also important to begin a proper weight training program. This will also help you burn more body fat and increase muscle mass. While weight training only moderately increases heart rate, it increases lean muscle mass which in turn increases your metabolism into burning fat.







Comments (19) Jan 22 2012

How to get right curves by Yashmeen Manak, Sculpt Gym, Gurgaon

Posted: under Resources.

Sculpting a great body requires a lot of hard work and discipline but you get as a reward is more than worth all the pains!

-          Forget the weighing scale and instead look at your body into the mirror to analyse which is your weak body part where you need to work onto in order to get the right shape for your body type.

-          If you are thin and looking forward to adding on some curves at the right places, incorporate weight training into your fitness regime along with a healthful eating plan combined with some supplementation. At very least you should take a high quality whey protein, a good multi-vitamin & mineral and fish oil.

-          If you are overweight, include at least 40 minutes of cardiovascular activity after your weight training session. Once you lose enough fat, you can analyse which body part you need to focus more on and make changes in your fitness regime as per that.

-          To get the right curves at the right places, weight training can do wonders. You can weight train and change the shape of your body by adding muscle and tone to your least favourite body part.

-          Those who have a flat butt, can incorporate squats, front flexed lunges, rear flexed lunges, lateral lunges and deadlifts to their glutes and thigh routine. Calf raises done with enough resistance will give a curve to your legs in case you have straight legs.

-          Cardiovascular workouts combined with intense abdominal routine, sculpts a great mid-section.

-          Include more of weight training exercises for your shoulders, chest, back and arms, in case you have a narrow upper body frame as compared to your lower body frame.

-          Whatever fitness regime you may follow, a healthful and balanced eating plan is very important and its only when you feed your body with the right nutrients and enough sleep (8 hrs), you can see amazing results of all the hard work you put into gym.

-          Take a balanced diet rich in protein, quality carbohydrates, essential fats, vitamins & minerals and enough water, planned as per your own individual fitness goal & requirements.

-          Identify your body type and sculpt the best out of what you have !!


Comments (11) Jan 22 2012