Muscle and resistance training has become a favorite workout for several individuals who are looking to not just get fit, but also strong. We had a tete-tete with Bishal Kandel – a Master Fitness Trainer and the Co-Founder of Healthy Smart Calories, to get some more insights on this.
Bishal has over a decade of experience in the fitness arena, having trained several individuals and celebrities as Raza Beig (CEO of Splash), Srikanth Nagraj (Director at Petrofac) and Manoj Punjabi (Indian DJ). A certified transformation specialist and an MNU nutritionist, Bishal is a black belt in taekwondo and a certified level 3 and 4 representative of the sport. Before venturing on his own, Bishal served as a Head Coach at Fitness First for seven years. He has participated and held first five positions in varied muscle building competitions including Dubai Muscle Show, National Body Building Competition and several others.
Bishal’s hands-on experience in the fitness world, paired with a strong work ethic inspired by growing up on his family ranch, have provided him with the skill set to lead the operations, finances and growth of Healthy Smart Calories.
With a Bachelors in Sports Science, Bishal is also a certified transformation specialist. While he is not working, Bishal finds interest in golf, reading books and travelling.
Here’s a snapshot of our conversation with him
What is Strength or Resistance training?
Resistance training is any workout that causes the muscles to improve strength, power, and endurance.
How is it done?
Individuals can work on resistance training with the help of dumbbells, bricks, bottles of water, or any other object that causes the muscles to contract.
How much should one do?
- Two non-concecutive days/weekly
- Frequency:
- novice 2-3 days/ week,
- intermediate 3 days/week;
- advanced 4-6 days/week
Benefit of training
- Improves power, speed and performance
- Improves cardiovascular health and fitness
- improves body composition by building lean mass and reducing fat
- Improves hormonal function and overall profile (estrogen, cortisol, insulin)
- Improves insulin sensitivity and blood sugar level stabilization,
- Helps maintain basal metabolic rate