The Rai Saroch Show: Recent Episodes
The Rai Saroch Show
Getting into week #2 of transformation. Fired up!
Week 1 Recap
Weight loss
Rai: 1 to 1.5 kg
Saroch: 500 grams
Learnings:
Focus on both cardio and strength training, try dividing them equally in time
Try to shorten the time between rep breaks, mix them with core/box/cardio exercises to keep that heart rate running
Focus on diet intake, avoid mindless snacks!
Increase the intensity of the workouts by knowing your current hard zone and pushing the limits
- Lift heavier weights
- Increase the average pace during the run - start slow with your comfort zone and slowly increase your speed (decrease your pace)
Focus on reshaping the body - heavier weights/low rep exercises for more lean muscle tissue
Week 2 Schedule Rai:
Calorie burn / day from exercises - 1600 kcal
Inside the gym
- Indoor run for slightly over 2 miles
- Strength training (power exercises with pull ups, box etc in breaks) for 40 mins
- Elliptical for 10-15 mins
- Functional training using adidas training app
Outside the gym
- 4 mile run (approx 45 mins) with sprints
Week 2 Schedule Saroch:
Keep to the last week's schedule with change of timings
Focus on more cardio than before
Credits:
Intro Song - Believer (Imagine Dragons)
Link to the original song: https://www.youtube.com/watch?v=8AHCfZTRGiI&ab_channel=JohnnyCashVEVO
MyFitnessPal - Track your diet constituents and calorie counts for the day.
https://apps.apple.com/in/app/myfitnesspal/id341232718
Runtastic Training - Body weight HIIT workouts
https://apps.apple.com/in/app/adidas-training-by-runtastic/id1035263816