thequad_in thequad_in

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The Quad  Redefining Fitness. We have limited spots open for our next batch (kids/adults) starting Oct 3rd. Schedule a free trial session now (link below)

http://www.thequad.in/schedule-trial.php

We all know by now that paneer is a good addition to our plates. It is rich in fat and protein, contains no carbs and is healthful and safe for the most part. But "how much" we eat matters. Here is an image that will quickly tell you what is really in your paneer, how much of it you should eat and why.
Pro tip: The source of your paneer matters too! So choose paneer made from whole organic milk. Some commercial varieties and low fat versions may contain additives like vegetable oil, soy protein isolates and additional sodium. Watch out for that! - - -
Would you like more posts like this about the various foods you eat? Hit "Like" and let us know.
Was this useful? Tag a friend or three and spread the good word!
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#nutrition #eatrealfood #protein #fat #carbs #proteinsource #zerocarb #lowcarb #weightloss #fatloss #iamthequad #getfit #eatcleantraindirty #gym #strength #madras #chennai #gym #cleaneating #instafood #instafit #paneer #indianfood #cottagecheese #grate #steam #bhurji #grill

Suffering from poor push-ups? You're probably not paying attention to your elbow positioning.
When done right, the push-up is executed using the chest muscle (pectoralis major), assisted by the shoulder muscles (deltoids) and triceps. For the muscles to work in this order, the elbow angle during the push up plays a pivotal role.
When you bend your arms to lower your body to the floor, you want the elbows to be at a 30-45 degree angle from your torso.
Tuck your elbows in too close, you start using your triceps too much.
Flare them out excessively, you risk overloading the shoulder joint.
Sub-optimal elbow position prevents proper muscle activation and places unnecessary strain on your shoulder and elbow joints.
Look at the video below for the optimal elbow position and get stronger on the pushup by activating the right musculature. - - -
Found this easy to understand? Tag a friend who is working to get better at their pushup!
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#fitness #pushups #fixyourform #bodyweighttraining #fitnessforall #bootcamp #chennai #madras #gym #strength #trainlikeapro #watchthatelbow #iamthequad

PC: @rahulsadagopan
Here's a massive pro tip to get rid of the #mondayblues - train. Get a workout in come what may on a Monday. Wherever you are, whatever you do, if you can start the week with a workout (morning or evening) you are doing yourself and your week a favour by moving your body. Because with that adrenaline pump, you set the tone for your week and watch how productive you become! Just like @a.rajan here, smiling his way through an #overheadpress. .
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Happy Monday! .
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#fitness #mondaymotivation #mondaysbelike #strengthtraining #squat #press #row #swing #trainlikeapro #iamthequad #fitstagram #instafit #fitspiration #fitspo #gym #bootcamp #chennai #madras #fitnessforall #fitnessforthefamily

Check out @coach_kanch being a beast and lifting 80kgs and split-suqatting it like a boss! That setup, that lift, that grip strength and that stability... Now if that's what women can do when they strength train, who wouldn't want to!? There's only one kind of strength work - one which involves you lifting a lot of weight. It does not matter what your gender is, strength work is strength work.

We've seen that convincing women to strength train is a battle due to a lot of misguided opinions and myths. Strength training is something that will be beneficial for everyone!

What can you expect:
- you will get strong. Duh!
- you will put on muscle. But you won't necessarily get big, unless that's your goal. And it's totally fine to aim to get big, woman or man! - you will find everyday life much simpler and easier to deal with because you're functional strength will skyrocket. - you wont need the cabbie to load your suitcase into the cab. you won't need help putting your bag into the overhead compartment when flying. you wont need anyone doing your work for you, because you are strong!

So, be inspired by Coach Kanchana this Friday. Lift some iron.
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#fitness #strengthtraining #squatlikeaboss #iamthequad #stability #gripstrength #balance #breathe #strongisbetterthanskinny #fitspiration #fitspo #fff #followfriday #instafit #fitfamindia #fitfam #strength #tgif

PC: @rahulsadagopan
Size matters, and it does not.
We have a taboo against sizes. We are not gonna delve into the "how did this happen" but it happened. It isn't helped by all the photoshopped stuff we see all around us.

What does matter though, for both women and men, is being strong! Whatever you are, make sure you are strong. Make sure you can lift weights, and be as unbreakable as you can be.
Nothing wrong with being big, as long as you are big and strong. Nothing wrong with being tiny, as long as you are tiny and strong.
Strong isn't the new skinny.
Strong was, is and will always be better than skinny. Don't let anyone tell you otherwise. .
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#strong #strengthtraining #fitness #iamthequad #press #skinny #strongisnotskinny #thursdaymotivation #throwback #tt #instafit #fitspo #fitspiration #strongisbetterthanskinny

Whether you are from southern or northern India, you definitely know what daal is. There are several versions made with different kinds of lentils, with 'yellow daal' being the most popular. Daal as a dish has a reputation for being comfort food and earns an even better rep because many say it's protein rich.

But is it really?
A lot of you have asked us, "what's your take on daal as a protein source?" - here is the answer, in a simple image. .
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Pro tip:
Lentils contain phytates which can affect nutrient absorption when consumed in large quantities. To offset their effect - - Soak your daal for at least 60 minutes prior to cooking, as this helps eliminate some of the phytates.
- Add some lemon juice/parsley/vinegar to cooked dal. - - -
Want more posts like these? Like, tag friends and let us know!
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#nutrition #fatloss #weightloss #indianfood #fitness #eatcleantraindirty #daal #lentils #instafood #instafit #wednesdaywisdom #protein #carbs #fiber #vitamins #minerals #magnesium #phytates #soakyourdaals #eatrealfood #iamthequad

The key to any strength move is a strong setup. For the bent-over row, the key is a strong hinge.
The hinge involves maximal hip flexion (bending) and minimal knee flexion. That is, you push your butt as far back as you can while keeping your entire back flat as a board. If you do this right, you will feel the back part of your thighs i.e. hamstrings. If you don't, you will put undue pressure on your lower back and probably 'feel your lower back'. See the picture - The one on the left is wrong because it doesn't allow for activation or strengthening of the right muscles. The one on the right is correct because it does. - - -
Would you like more posts about right and wrong ways to move? Like this post and let us know in the comments section!

When someone gets to your mat before you do to stretch! #matattack

What's in an egg? How should I eat them?
And wait, why should I eat them?

All you need is this one image to get the low down on eggs! Tag a friend and enlighten them with this eggciting post ;) and of course, bring on the puns!

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