MBA IN

Transformation
,
DIET ,
TRAINING SUPPLEMENTS AND MARKETING

BY TARUN GILL
ATHLETE AND INFLUENCER

Before After
THIS EBOOK IS THE BENCHMARK IN
THE INDIAN FITNESS INDUSTRY. ITS
THE BEST CONTENT PRESENTATION
YOU WILL EVER FIND ON THE
INTERNET THAT TOO FOR FREE...
This is how i looked

on day one of my

transformation
This is how i looked on

day one forty five few

minutes before i won

my first bodybuilding

competition
So what really

happened , how

did i transform

myself in weeks ...

I just followed the

mba in transformation

program

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HOW I CHANGED MY BODY

WEEK ON WEEK

DIET PLAN
 TRAINING
PLAN

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THAAN LO TOH

JEET
MAAN LO TO

HAAR
 IF I CAN DO IT

SO CAN YOU
I never thought i could ever become a fitness
athlete, but thanks to this program i now have...
 This is india's first 90 days transformation
program, helping people transform their bodies in
weeks. This program is specifically designed for
Indians who have a tough time putting on muscles
and losing body fat.

After attending this program you would not need

any other progfram to transform your body, thats
why its called the

MBA IN transformation

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 MY LEARNINGS

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LEARNING # ONE

Why Calories Aren t '

a Good Metric

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 When it comes to losing weight or building muscles,
the amount of calories you eat is one of the most
common metrics you'll find talked about.
Unfortunately, this simply is not a good metric for
tracking and improving performance.

A calorie is just a unit of measurement for energy.

One single calorie is equivalent to the amount of
energy you would need in heat to raise the
temperature of one gram of water one single degree
Celsius.

That energy is then converted into food and

measured to see how much energy you're taking into
your body.

However, this kind of measurements doesn't take

into account many of the crucial factors that actually
determine how much weight you gain or lose.

==> It's Not What You Eat, It's What's in Your Body

One often overlooked aspect of calorie counting is

the measurement of how many of the calories you
eat actually end up in your blood stream.

Two people could eat the same meal and have

completely different amounts of fats, vitamins,
minerals and toxins absorbed by the body.

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One person may take in a lot of the fat and gain
weight as a result, while another person could eat
the same meal and have the fats pass right through
his body.

In this case, what matters really isn't how many

calories you're eating, but how many calories are
absorbed.

==> It Leaves Out the Quality of the Food

Of course, measuring calories completely leaves

out the measurement of the food quality.

Is a calorie of ice cream the same as a calorie from

organic lean meat chicken? Just a few decades ago,
health experts would have said "yes." Today
however, the answer is a resounding "no."

Where your calories come from play a much

larger role in determining whether you gain
weight or lose weight than most people imagine.

==> Other Metrics

There are many other metrics you can use to track

your progress.

One of the best metrics is your body fat

percentage. If your body fat percentage is going
up, then there's probably something your dietary
habits that you need to change. If it's going down,
you're probably doing something right.
Keep a food journal and write down everything
you eat. Then compare what you ate to the
fluctuations in your body fat percentage. This
information can help you identify which kinds of
meals result in better results for your body.

This is a much more effective approach than

measuring raw calories, which have a different
effect on different people.

Another metric you can use

is BMI. While the BMI
equation isn't perfect, for
the majority of people it
can provide a very good
indicator of overall muscle
health.

In short, calories really

have limited use for
someone who's looking to
build muscle or lose
weight. It simply leaves too
much information out to
be useful. Instead, try using
other metrics that actually
give you data that can help
you follow the correct
course.
LEARNING # TWO

What It Takes to

Develop Six Pack Abs

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Six pack abs is one of the most common goals of
people who get into body building. Yet it can
seem very elusive for most people, as they can
work out for weeks and months without seeming
to make any progress.

That's because most people go about building six

pack abs wrongly. It's not just about doing a lot
of push-ups and sit-ups. Yes, ab exercises are
important, but on their own they're not going to
get you there.

Here's how to actually get six pack

abs.

==> Selective Working Out Doesn't

Work

Trying to just work out one area of

your body to develop that part's
muscles doesn't work. In other words,
exclusively doing abdominal exercises
won't get you six packs.

Why? Because your abs have fat

covering them. Even if under all the
fat you have ripped abs, people won't
be able to see them. Unfortunately,
when you're just doing push-ups and
sit-ups that's what you're doing:
toning your muscle under the fat,
without eliminating the fat.
The first step to actually getting six pack
abs is to reduce the amount of fat in your
abs. Unfortunately, you can't selectively
lose fat. You have to lose fat throughout
your entire body for this to work.

==> Removing the Fat

Fat burning essentially comes down to

doing cardio exercise regularly. Try to
exercise at between 70% to 80% of your
maximum heart rate for 30 minutes or
more three or four times a week.

If you do this, in about a month you'll start

to notice your body overall becoming
more toned. If you measure your body fat
percentage, you'll find the amount of fat in
your body lowering and the amount of
muscle increasing.

As this happens, your abs will naturally

become more and more visible.
==> Diet

Of course, in order to burn that fat you'll also

need to make changes to your diet. You can't just
burn fat and then take the fat back into your
body.

Eliminate all extraneous fats from your diet. A

bit of fat from protein foods or other "healthy
fats" is okay, but stay away from anything that's
unnaturally fat.

That means no deep fried foods, no fast foods,

no meals that are frozen or microwavable. Read
the calorie contents and ingredients of packaged
foods before you buy.

==> Building Stronger Abs

The last and final step is to do the exercises that

strengthen your abs. You can start the phase at
the same time as when you start cardio and start
changing your diet, but you'll only see the results
from the ab workouts once you do the rest of the
steps discussed in this article.

There you have it. To build abs, you need to

burn off the fat throughout your entire body so
there's minimal fat covering your abs. Then you
need to change your diet to keep that fat off.
Finally, use abdominal exercises to tone up your
ab area.
LEARNING # Three

three diet tips for

serious muscles

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Serious muscle builders treat their diet in an almost scientific, equation-like
manner. What is the scientifically proven, most effective way to build more
muscles?

It takes a lot of discipline to follow the rigid guidelines for developing your
body in the absolute fastest manner. But if you're really serious, that's what
it'll take to get results the fastest.

Here are three dietary tips for serious muscle builders.

==> 40% Carbohydrates, 20% Fats, 40% Proteins

The 40:20:40 rule has been tested again and again to be the optimal balance
of nutrients for losing fat and gaining muscle.

Keep in mind that many foods contain both fats and proteins in them without
explicitly being a fatty or protein food. For example, when you're buying
your meats, make sure to read the labels and see what percentage of the meat
is actually fat and what percentage is protein.

Also avoid eating carbohydrates close to bedtime.

In the beginning, you'll likely have to record all the foods you eat in order to
get a good sense for how much fat, carbs and proteins you're taking in. After
you get more experience, you'll be able to estimate your intake with a high
degree of accuracy.
==> Eat in 2.5 Hour Intervals

Don't binge. Don't eat big meals. Big meals cause your body to spike up in
blood sugar levels and then crash. It also causes food build-up in the
digestive system, which is detrimental to muscle growth.

To maintain a steady energy level and to facilitate the fastest growth

possible, aim to eat smaller meals every two and a half hours.

That'll come out to six small meals a day instead of three large meals. If you
need snacks in between meals, go for something healthy like mixed nuts.

==> Cycle Your Caloric Intake

To keep your body from adapting to a certain caloric intake level, regularly
cycle your caloric intake.

Consider alternating low calorie days with high calorie days. If you're trying
to gain weight and muscle mass, you can put in more high calorie days,
while doing the opposite if you're trying to drop weight.

This process doesn't necessarily have to be rigid or planned, but you should
still keep track of your calories and consciously decide the night before
whether you're going to have a high or low calorie day tomorrow. Track
your high and low calorie days so you can make sure you're getting a good
balance.

These are three diet tips geared specifically towards serious muscle builders.
If muscle building is just a hobby, these tips might not be for you. On the
other hand, if you're really dedicated to building the body of your dreams,
these tips can help take you to the next level.

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LEARNING # four

bodybuilding

Supplements
Open any fitness magazine and you'll fine ad after ad promoting
supplements, diet pills and protein shakes. With every product proclaiming
itself to be the one thing you need to put on the muscle you've always
wanted, how do you actually decide what kind of supplement to take or not
to take?

In this article, we'll take a good hard objective look at supplements in the
health industry. We'll look at who should and who shouldn't take
supplements, as well as what kinds of supplements you should take if you do
choose to supplement.

==> The Magic Pill Mentality

One of the biggest drivers of the supplement industry is the magic pill
mentality.

Customers who aren't willing to put in the work to actually lose weight and
gain muscle instead turn to supplements and diet pills. They read the
advertisements, get excited and make a purchase.

More often than not this mentality won't produce actual results. The
customer then either gets disillusioned and quits, or they go back to buy a
different supplement pill.
If you want to build muscles, this method just won't work.

==> Supplements Can Only Support Strong Fundamentals

Your supplements can only support your exercise routine if you already
have strong fundamentals.

If you're eating right, drinking enough water, doing the right workouts,
working out consistently, alternating muscle groups and doing all the other
things you need to do, then supplements can help give you that 20% edge to
take you to the next level.

But if you don't have the fundamentals down, supplements just won't help.
Supplements can't be, have never been and never will be a magic pill that
can replace working out.

==> More Is Not Always Better

Many supplements are based on the premise that more is better. In reality,
more protein or more vitamins may not be what your body needs at all.

If you structure your diet right, you can get the vast majority of all the
nutrients you need right in the food you eat.

Artificially adding more protein or vitamins through supplements can often

be ineffective, expensive and potentially even harmful if your body doesn't
actually need it.

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==> Who Should Use Supplements?

Who should actually use supplements, then?

Supplements can be used if there are nutrients in your diet that you aren't
getting enough of. Only use supplements if you already have your
fundamentals in order and want to get an extra boost to reach your goals
faster.

If you already have all your nutritional needs handled, you might also want
to consider an energy-boosting supplement like creatine. Unlike other
supplements that focus on nutrition, these supplements actually make it so
you can push harder during your workouts.

In general, muscle builders would be better off ignoring the majority of

supplement advertising and focusing on building a solid workout routine.
That said, if you have the fundamentals handled, supplements can give you
a nice progress boost.

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LEARNING # five

COMPoUND EXERCISES

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When it comes to muscle building, all exercises can be separated into two
different camps. On one side are the compound exercises, on the other side are
the isolation exercises. They each have very different functions.

As the name might suggest, compound exercises are workouts that exercise
multiple muscle groups at the same time. Isolation exercises are exercises that
target a specific muscle group.

If you're trying to build muscle, using compound exercises is a much better

way to go about it. Both for building overall tone and putting on muscle,
compound exercises will get you there faster.

Compound exercises work out your muscles, your tendons, your joints and
your ligaments. It puts the most strain on the area of your body that's the
weakest, strengthening the overall system. It's the "broad strokes" of building
overall muscle quickly.

==> Is There a Time When Isolation Exercises Are Better?

Yes, there is. Isolation exercises are great for targeting and improving a specific
muscle group that's out of balance.

If your right tricep is larger than your left for example, you might want to do
some isolation exercises targeting just your left tricep.
Compound exercises are the fastest way to build muscle mass in your body
in general. However, compound exercises aren't great for laser-targeting
specific parts of the body to develop.

Isolation exercises also have an additional benefit of being able to put on

short-term mass quickly. Professional bodybuilders will often do isolation
exercises before a major competition to add an inch or so of muscle. This
muscle doesn't last, however, and will disappear if you stop working out.

To build muscles that really last, start with compound exercises, then refine
your body with isolation exercises if imbalances come up.

==> A Few Popular Compound Exercises

What are some of the most popular and proven compound exercises in
bodybuilding?

Perhaps the most popular is the bench press. The bench press works out
many of the muscles in your upper body, including the many muscles in
your arms and your back.

Squats are another popular compound exercise. Everything from your

calves to your thighs to your buttocks is worked out by squats.

Deadlifts are another popular compound exercise. Deadlifts will work out
your abs, your leg muscles, your back muscles, your hips and your forearms.

Of course there are many other compound exercises you can choose from
depending on your fitness goals. Pick the exercises you use based on the
kind of body you want to develop.

In summary, compound exercises are the main building block to a solid

workout routine. While isolation exercises are definitely important for
sculpting the body and perfecting muscle balance, the actual work of
building muscle should be done primarily with compound exercises.
LEARNING # SIX

RESTING IS AS

IMPORTANT AS TRAINING

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One of the most important yet most hotly debated and misunderstood aspects
of a good workout routine are rest periods. Rest periods are crucial for muscle
growth. How do rest periods affect muscle growth and what's the optimal rest
period? Let's explore these questions.

==> Why Rest Periods Are Crucial

There are a few reasons why rest periods are crucial.

First of all, when you exert your muscles you're building up lactic acid and
hydrogen ions. In small doses, these substances don't harm your body at all.
However, during a workout these substances can really build up to substantial
amounts.

These substances will prevent your muscles from exerting themselves fully and
cause more fatigue. In other words, it can cause you to tire yourself out without
actually making any progress towards your goals.

Even worse, however, is that lactic acid and hydrogen ions can prevent the
proper delivery of proteins to your muscles. In other words, your muscles
won't be getting the necessary building blocks they need to build stronger
muscles.
The other reason rest periods are crucial is because of the way muscle
building works. You're basically causing tiny micro injuries in your tissues
when you work out. Then when you rest, the body repairs the muscles and
makes them stronger than before.

If you don't have proper rest periods, you'll just continually injure your
body without actually gaining muscle. That can be very unhealthy.

==> What's the Proper Rest Period?

The proper rest period is about 48 hours for each muscle group. That said,
it's really rare that someone can actually work out one muscle group three
times in a week. More realistically, your rest period is probably going to be
more like two to four days per muscle group.

Resting your muscle groups doesn't mean not working out. It basically
means you alternate working out different parts of your body. For example,
you might work out your upper body today, then work out your lower body
two days from now, then work out your upper body again a couple days
after that.

Also try not to workout three days in a row. Working out a couple days in a
row is fine, but keep in mind that even if you're switching up the muscle
groups it still takes your body a lot of energy to repair tissue every single
day.

If you're continually working out without rest, even if they're different

muscle groups, the micro tissue injuries and the lactic acid will build up.

Rest periods are a critical element of strong muscle growth. Make sure
you're getting enough rest by spacing out your workouts and alternating the
muscle groups you're training. Sometimes the best thing for your muscles
and your workout routine is a nice break.

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LEARNING # SIX

A good coach can

make a huge difference

LEARNING # SEVEN

IDENTIFY YOUR INNER

MOTIVATION
One of the most important questions you should ask yourself when you're
beginning your body-building journey is: Why? This question is so crucial, yet
many people fail to ask it.

If you have a clear, concise and well-grounded answer to this question, you'll
be able to stick with your exercise routine through good times and bad. You'll
put in the time to study the theory, you'll put in the time at the gym and you'll
have the motivation to put in an extra rep even when your muscles already
hurt. It'll make all the difference.

On the other hand, if you don't know your "why," chances are you'll start your
workout routine, stick with it for a few days or weeks and then fall off the
bandwagon when the going gets tough. After all, building a great body takes
effort. You need to have the motivation to make it happen.

==> Identifying Your Why

Start with looking at your fitness goals. Different kinds of fitness goals tend to
have different motivations.
 Are you just trying to lose some weight? If so, what's the most important
thing you think you'd gain by losing that weight? Is it better health, more
energy and a likely longer lifespan? Is it more social acceptance? Or more
attention from the opposite sex?

If you're skinny and want to bulk up a bit, again - ask yourself why. Why is
having muscle mass better than having a skinny body? How will your life be
different if you had more muscle mass?

Look at your goals and ask yourself: Why do I want my body to look this
way? Often times finding your "why" is a matter of looking inward rather
than outward.

==> Write Down Your "Why"

As the saying goes, "where there's a will, there's a way." To keep your "why"
alive, write it down on paper and keep it somewhere visible.

On days when you just don't feel like getting up to go to the gym, that piece
of paper can give you the push you need to get off the coach and into the
gym.

Writing out your "why" also serves another function. Often times when
trying to figure out your why, you'll have a sense for it but not be able to put
it into one concise sentence. Writing it out will help you form your why into
a more concrete form.

To sum it up, finding your why is one of the most important aspects of
being able to successfully keep up an exercise routine. If you have a strong
enough reason for wanting to change your body, you can. Just make sure to
keep reminding yourself of that reason, especially when times get tough.

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I AM FORTY YEARS OLD

YOU CAN CHANGE YOUR

BODY AT ANY AGE

 ITS NEVER TOO LATE

DONT THINK TOO MUCH

SIX PACK ABS

NOT A DREAM

ANYMORE
LEARNING # SEVEN

biggest bodybuilding

myths
==> Myth #1 - Eat More If You Want to Build Muscle

One common myth is that if you're skinny and want to gain muscle, you need
to consume a lot of calories. Unfortunately, this is more likely to get you fat
than get you built.

Yes, if you want to gain muscle mass you do need to eat a few more calories
than you're burning. But you don't need to consume 2,000 more calories than
you've been eating in the past.

Eat more food, but don't stuff your body with calories. It's not healthy and
won't help get you where you want to go.
==> Myth #2 - You Should Tense Your Abs When Lifting Weights

Another common myth is that tensing up your abs when you're lifting weights will
help give your spine more support, thereby reducing the likelihood of injury.

This myth stemmed from a research study that was conducted, showing that
people who had back pain tended to have lax abdominal muscles. They concluded
that by tensing up the ab muscles, back support was increased which reduced back
pain.

This story spread among the bodybuilding community and has come to be
accepted as fact today. Unfortunately, it's just plain wrong.

In reality, your body naturally knows what to do when it's lifting heavy objects.
Yes, you do need to tense up your abs - but your body does that automatically
already. If you tense up your abs even more manually, you can throw off the
whole system and actually increase your chances of injury.
==> Myth #3 - The Trick Is to Eat a Lot of Protein

Yes, eating a lot of protein is crucial. However, just increasing the amount of
protein you eat isn't going to cut it.

In order to really make a difference in your muscles, you need to have the right
kinds of proteins. You also need to have the right combination of proteins; and
you need to eat other foods that support that protein intake.

Yes, increasing proteins is important - but it's not the magic pill.
==> Myth #4 - The Path to Losing Fat is Not Eating Fat

Finally, a lot of people who decide to start building muscles decide that they
need to cut all fats out of their diet. Unfortunately, this is actually harmful rather
than helpful.

Your body needs fats in order to operate properly. Yes, you should definitely get
rid of trans fats and oily foods, but it's important to keep consuming healthy fats
so your body has the resources it needs to work properly.

You can actually lose more fat by eating enough of the right kinds of fat than if
you tried to cut out all fats from your diet.
WHATS YOUR

EXCUSE
 JOIN THE

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