He runs his 'Terence Lewis Contemporary Dance Company' in Mumbai, holds dance workshops both in India and abroad. apart from musicals, stage shows, ads, music videos and national and international dance competitions
Phewwwwwwww Hes charasmatic,Absolutely talented and currently making people go drooling on tv!!!Terrance lewis One of the Most fittest n dedicated Talks excusilvely for my blog about his journey from Flab to Eye candy FIT
My Transformation took 6 months. I had been to the Gym earlier
and spent countless hours of time and money with very poor results. I knew that
I had to get serious and that there were no shortcuts. The desire to get lean
and ripped was a conscious effort to reach a sport or athletic level of fitness
as opposed to the body building type without side effects. I wanted a beach
body, the surfers body… it was not about just size increase but functionality.
My job requires me to teach, be active and dancing really keeps my energies up,
So I just didn’t want to look big like a bouncer or Body builder, I wanted the
functional strength of a Wrestler If I wanted extreme results and a perfect lean body, I knew
that I wd have to kick off old habits to make room for the new lifestyle. I also like to add here that everyone doesn’t need to get obsessed with fitness
like we do in our profession cause it demands it. People with other careers should
just eat sensibly, jog, do free hand exercises like pull up s crunches and few
stretches and live happily. Our field esp dance and performing arts, good tone
and definition adds a lot to appreciating the art form.So Well like everything else in life two things work:
Understanding the Science behind muscle/fat- loss/gain and then following a
regimen, which means Discipline.The body building, (I prefer calling it Body
Sculpting techniques) are available on the internet but the Discipline to
achieve your goal is within you. Most importantly you have to want it badly.
The question is How hungry are you…How willing are you? Who doesn’t want a good
body. Simply wishing wont work. You need to have the right knowledge and
understand how the body functions. You should be willing to change your eating
habits cause 70 percent of your weight gain or loss comes from what you eat and
only 30% is training! But before you get to that, its important to know how
your body is functioning internally. Hence the first step is to get a detailed
Blood report to know what’s happening inside you!You can get these check ups done and the results delivered
to you in a day: Anyways a yearly health check up is mandatory for everyone,so
U might as well do one now!
2.What is the secret to your amazing body tell us a bit about your workout regime and Diet that u follow
3 days
Cardio and 3 days Weight Training:Yes don’t overdo Weight Training cause you
will get poor results!
I work
out 3 days a week in the Gymn for 50 mins.If you train longer there is danger
of injury as post 45 mins of intense muscle contractions sends the body in a
catabolic state and that’s not a good time to pick weights. So Stayfocussed on
time. Gym is not a time to socialize and waste time.
(Max Load Factor: Ex for
Biceps: Pick up on the rack the maximum weight which you can lift and complete successfully
only one rep with correct form.Now take 80% of this weight and that’s the
weight you gotta train with. )
Correct Form
is key as sometimes you may be using the wrong muscles to compensate your
weakness and this can lead to injury. Getting your muscles to focus with the
right breathing technique after an appropriate warm up will ensure you do not
have soreness and injuries.
I will
confess, I had three bad injuries, neck, upper back and knees.
Bad
technique or bad form were the cause of the neck and back.After I consulted my
Physiotherapist and learnt the mechanics of movement, I was back in the gymn
wiser. Also I had foolishly picked up weights that were heavier than my capacity and hence
compensating strength with other muscles and not the primary muscles that I
wanted to develop. I not only didn’t increase in size, but got injured and felt
drained.The male ego in a testosterone
driven gym space can drive Alfa males
like me be more ambitious than the body can take. Thanks to the Pilates
Reformer I was able to bounce back faster!
Bad Knees:
Well Running on treadmill continuously which is a hard surface, placed too much
impact on my knees so I prefer jogging as opposed to running on the beach.Skipping
and climbing stairs are equally high impact and dangerous for knees if you do
it repeatedly.
Warm up:
I cannot stress more on the importance of warm up in Body building.I warm up
for 15 mins that includes 7 minutes of cardio and 7 to 8 mins of free hand
exercizes. I like to do 10 Suryanamaskar slowly cause it stretches the back and
warms up the key muscle areas and then do the superman hold stretch, going to
quick plank position hold to awaken the core. 2 sets of Pull Ups and finish
with Shoulder rotation and torso- twists!
Any
muscle part requires only 3 variations and three set of 12, 10, and 8, reps
with increase in weight.
Tip:
Before you start your 3 sets, firstset
pick 50% less and do 24 reps on it to warm up and send the blood flow to those
muscles to avoid cramping and lactic build up. You shouldd finish your 4 sets in 7
to 10 mins tops
Day
1: Back and Biceps
Day 2:
Chest and Triceps
Day
3: Legs and Shoulders
Since
weight training seriously reduces flexibility I had to do an extra one hour of
ballistic and propioceptive neuromuscular partner stretching to release the
tension in da muscles!
I hang upside down On the monkey bars.I do
reverse crunches and abdominal twist! This really engages the core! I still
love and continue to teach and since at the academy we exclusively only teach
the professional diploma students,the routines are demanding and exhausting
and the yoga based warm -ups really open up the entire body as else u can
become very stiff!
The other three days is Cardio.
Cool
down stretches are the best part and this prevents lactic acid muscle soreness
or stiffness.
Your diet -A
Regular Day:
6.00 am
:I prefer jogging on Juhu beach or Carters early morning(before the sun
hits u up Directly).I consume 1 banana and nariyalpani with 3 amino gel
capsules, before the run for energy,
After I
finish the cardio for 40 mins, I stretch for 15 mins and cool down
7.30 am : 1 bowl of slim dahi with uncooked oats half an apple or banana or pomegranate with a dash of honey
42 gms
of Protein shake in water
10.30 am
4 egg whites and 2 full boiled or scrambled with baked beans for taste 1 brown
toast lightly coated with a slim cheese spread
1.30 :
Lunch : 6 Egg whites,I katori dal,2 sweet potatoes, I katori Spinach
4pm: 42
gms protein shake , 2 bananas
7.00pm :
Dinner: Tofu 100 gms or 6 egg whites (bhurgi style or grilled with some fat
free dressing, one portion of fresh salad; lots of greens
8.00:
gymn workout on Alternate days ( Ifim tired by the end of the day I have
a pre-workout like Assault to wake me up and kick in mental alertness
before my workout)
9.30 pm:
42 gms Protein shake with a dash of
Glutamine and just before sleeping 2 multivitamin pills, 4 Fish oil Gels (omega
3 fatty acids)!
10 pm:
Sometimes I bowl of Pink Berry Yogurt:
Following a diet that is nutritious is essential.I have more complex carbs and increased the
protein intake for muscle development! Since I'm vegetarian I used to eat 16 to
18 boiled egg whites a day spread over 5
meals! My Cook has been seriously bored and underworked cause its either boiled
or grilled food.If you are non Vegetarian you can eat Grilled Chicken Turkey
and fish. Avoid Oily Gravy rich food and if you have to eat riceorchappati,
keep it minimum. Its better you eat more eggs or chicken and fill up with it
than carbs like rice and rotis.Keep them to a minimum.
Avoid alcohol for the first three months
and the next 3 months u can drink moderately without adding juices or aerated
drinks. If you have an active social life just make sure your belly is packed
in with dinner by 8 pm and avoid snacks at these parties. Saying NO to
overzealous friends who wanna feed you, is powerful…try itThe body need 6 to 8 hrs of undisturbed sleep to help
muscles and the entire body systems to function optimallyWater consumption should be atleast 3 litres and make sure
you drink I litre before your workout as water in the body helps for nutrients
to reach easily into the cells for better performance.
To combat stress in a craze competitive space like Mumbai, I
have certain spiritual practices that help me handle stress at work and life. I
have been initiated in theShambhaviMahamudra Meditation Technique by Sadhguruwhich
is only 21 minsand I find it really works as its technique especially the
breathing technique completely balances
my Prana (life energies connected to breath)
3.Who is your role model
No one specific. But in the gym several people who are lean ripped and proportionate and i dont know their names...they are ordinary people with extra ordinary bodies. Amongst celebs a recent pic of Arjun Ramphal, left me speechless. The best definition i have seen so far
No one specific. But in the gym several people who are lean ripped and proportionate and i dont know their names...they are ordinary people with extra ordinary bodies. Amongst celebs a recent pic of Arjun Ramphal, left me speechless. The best definition i have seen so far
4.Tell us what you love eating
I love eating good food... im not into quantity but tasty nutitious food with the right spices flavours textures and presentation...i dont like heavy food cause it slows me down and makes me sleepy. I do like Pani poori a lot. Wish we could get baked pooris, vada pav with gun powder.
5-Which is your fav workout/exercise/activity
I love to stretch after my workout, it really takes away all the pain and stress. Love doing monkey bar tricks on the pull up road
6-Tell us about your Style and clothes you sport while working out
Im not comfortable in short shorts, track pants, loose airy singlets and cotton lycra tees
Im not comfortable in short shorts, track pants, loose airy singlets and cotton lycra tees
7-Tell us about your Amazing new look which has gone VIRAL worldwide
its just that im a creative person and i love experimenting. ive always tried new styles in clothes and hairstyles.You see i was spending a lot of time in goa and abroad so naturally i didnt have to shave and look good and then i got a lot of attention for my facial hair from women especially and so i decided to give it a certain style and maintain it besides ive had that good boy image abnd look a tad too long on indian tv. I like to reinvent myself so this comes naturally to me. People say that i have an instant instinct for style and details.
8-Tell us your fav dessert
its just that im a creative person and i love experimenting. ive always tried new styles in clothes and hairstyles.You see i was spending a lot of time in goa and abroad so naturally i didnt have to shave and look good and then i got a lot of attention for my facial hair from women especially and so i decided to give it a certain style and maintain it besides ive had that good boy image abnd look a tad too long on indian tv. I like to reinvent myself so this comes naturally to me. People say that i have an instant instinct for style and details.
pink berry yogurt ice cream with fresh fruit toppings.
9-What motivates you?
Result oriented [rocess,great bodies, great minds too and most importantly good music.
Result oriented [rocess,great bodies, great minds too and most importantly good music.
10-Tell us how you relax/unwind after a hectic day
i do my Shambhavi maha mudra that i got initiated thru Sadhguru.Its a meditative technique and it takes care of yuor body and mind and most important Balances your Prana Shakti.I use music therapy too and love to read and watch movies every day especially foreign films
i do my Shambhavi maha mudra that i got initiated thru Sadhguru.Its a meditative technique and it takes care of yuor body and mind and most important Balances your Prana Shakti.I use music therapy too and love to read and watch movies every day especially foreign films
11-Would you like to say a word or 2 about me in terms of fitness
Yes its great to see you in the gym.BhumiCka you have a great body, its curvyy, feminine and decently strong. I like your stretches cause u make them look sexy and then us boys loose our concentration...back handed compliment...But most of all i like your positive aura...your smile is warm and infectious
Yes its great to see you in the gym.BhumiCka you have a great body, its curvyy, feminine and decently strong. I like your stretches cause u make them look sexy and then us boys loose our concentration...back handed compliment...But most of all i like your positive aura...your smile is warm and infectious
12-You are a Role model for so many people give our readers tip or advice to help them be fit n healthy
Not every body needs to have a six pack body...If your profession doesnt demand it its better you focus on excelling in your work. Being fit and having enough stamina and increasing ur immunity to illness is achieved by simple exercize programs and healthy eating habbits. Learn to say No to things that are not good for you. be convincing and firm else your family and friends will ask again.
Not every body needs to have a six pack body...If your profession doesnt demand it its better you focus on excelling in your work. Being fit and having enough stamina and increasing ur immunity to illness is achieved by simple exercize programs and healthy eating habbits. Learn to say No to things that are not good for you. be convincing and firm else your family and friends will ask again.