Hybrid Resistance Training

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Hybrid Resistance Training

I help middle aged busy working professionals reverse Back Pain with very simple easy home remedies. Hi ! Welcome to HRT!

I’m Tralukya Hazarika, a certified Strength & Conditioning and a Functional Fitness Coach, who works with individuals to support them in their journey towards a fit and healthy life. I’m also the founder of Hybrid Resistance Training (HRT). We are dedicated to helping busy, middle-aged individuals like you improve your health and fitness journey, even if you have no prior workout experience. We un

derstand the impact of a sedentary lifestyle and the challenges of back pain, which is why our holistic approach addresses both physical and mental well-being. With our home-based workouts and expert guidance our comprehensive programs go beyond traditional workouts. You will not only build strength and lose fat but also enhance your flexibility, improve mobility and find inner peace through yoga and meditation. Join our supportive community and experience the transformative power of HRT. It's time to prioritize your health, balance your busy lifestyle, and embrace a holistic approach to wellness. Let's embark on this incredible journey together!

14/01/2024

Yugansh is 15 months now..He started taking baby steps 😇
Wants to touch, pick, climb whatever comes along the way 😃
When I am with him I need to be 100% present..can’t have any distractions or fear of getting injured. Need to crawl or run around along whenever wherever needed.
I have realised being a Dad it’s my responsibility to be Fit. If not for me but for my child and family.
Its not just about workout but doing most of the things right during the day.. getting up from bed until going back to sleep. Every single thing counts..I have build a blueprint from years of coaching experience which I call ‘7DailyFit’ just 7 simple habits which if you do apart from your workout you are done for the day..I have been following this every single day and it has worked wonders for me and my clients 💪🏻

13/01/2024

Don’t be afraid to fail or look like a fool. These are necessary milestones on your way to the top

- Louie Simmons

27/12/2023

Being a father its your responsibility to be healthy!

As a father, I’ve come to recognize the profound responsibility of maintaining physical strength for the benefit of my family. This strength enables me to actively engage with my child – lifting, playing, and providing support without concerns of discomfort or injury. It’s a commitment I hold dear, understanding that my ability to match the energy and vitality of my growing child is crucial.

As a father, I’ve come to recognize the profound responsibility of maintaining physical strength for the benefit of my family. This strength enables me to actively engage with my child – lifting, playing, and providing support without concerns of discomfort or injury. It’s a commitment I understand that my ability to match the energy and vitality of my growing child is crucial.

In my journey through fitness, I’ve found immense joy in spending quality time with my child. I extend this encouragement to fellow fathers, mothers, and those anticipating parenthood: consider investing in your physical strength. Dedicate a minimum of three days a week to structured strength training, whether at a gym or in the comfort of your home.

Physical fitness is not just a personal endeavor; it’s a gift to your child, an investment in the shared experiences of joy, play, and growth. Should you seek guidance or support in this pursuit, do not hesitate to reach out. Your commitment to strength echoes the commitment to the well-being and happiness of your child.

24/12/2023

Smart food plan is defining proper food portions. No food is bad in itself. It’s all about balance and quantifying. Leaving a food group entirely is not a solution.
Just trying to make a point with a specific Dabba shape (please ignore the size 😀)
The whole idea is to emphasise the importance of Protein in our food. More protein more muscle retention and growth, more metabolism, more fat loss. Protein foods are satiating in nature leaving very less space for Carbs or fats thereby decreasing its intake.
Once your start logging your food -> You will know your food better.

20/12/2023

When things don’t seem to get better, it’s like trying to open a door from the wrong side. Maybe it’s because of what you eat, maybe you need a bit more discipline, or perhaps you’re not sticking to your plan. It could be that you’re not drinking enough water or maybe your workouts need a change.

The important thing is to figure out what’s causing the roadblock and fix it. Once you start seeing things getting better, and you can keep doing it every day, then you’ve found what works for you. But if it’s still tough, you might need to change your plan until you find what really works for you. It’s like finding your sweet spot, the thing that makes it easy to keep going every day

13/12/2023

My 100g Vegetarian Protein Hack

100g Soya Chunks ~ 53g Protein
100g Paneer ~ 18g Protein (also 22g fat)
30g Peanut Butter ~ 9g Protein (also 15g fat)
150ml Milk ~ 5.2g Protein (also 7.5g Carbs)
50g Oats ~ 6.3g Protein (also 33.5 Carbs)
200g Cooked Rice ~ 4g Protein (also 56g Carbs)
40g Dal (Raw) - 10g Protein (also 24g Carbs)

Target is to meet 130 - 140g Protein per day. Now this amount depends on my body weight and activity level which will not be same for everyone. But minimum protein requirement for any individual is 0.8 - 1g/Body Weight.

Rest of it comes from whey, nuts and seeds. When it comes to vegetarian choices we have limited options so can’t play a lot with variations. These options has to remain constant most of the days, we can just keep altering the recipe it at all needed.

Apart from that I keep some space to enjoy a chai and biscuits once In a while :) It’s all about balance. One thing I know for sure if you are disciplined 80% the time the 20% irregularities doesn’t impact as much as we think.

11/12/2023

Short Term Goals, Long Term Gains - The Secret behind Marathon Runs

Why Marathon? It’s like setting a short-term goal that keeps me committed to my training. Once I register for a marathon, there’s no skipping my workouts—I have to prepare not just for the run itself, but for overall fitness.

It’s about boosting cardio endurance, taking care of my joints, building stronger muscles to support the run, and ensuring my nutrition fuels the training and aids in a quick recovery. In simple terms, it’s like preparing for an exam; you know the date, so you study.

I’d encourage you to consider taking up marathons too, as it’s one of the most participated sports globally. You can start with shorter runs like 5ks or 10ks and gradually take on more challenges.

Now, let’s talk about how to train. Contrary to what some might think, you don’t have to run a lot every day. In fact, I focus 70% on strength training with some conditioning and reserve 30% for running in a 90-minute workout. This includes 60 minutes of strength training, 15 to 20 minutes of cardio, and 10 to 15 minutes of dynamic and static mobility conditioning.

Once or twice a week, you can opt for a longer run of 30 to 60 minutes to identify and work on your weak areas. This blueprint has worked well for me.

Now, about the marathon itself, the terrain was tougher than I expected. Training on a treadmill or a regular road doesn’t fully prepare you for such challenges. My main concern was avoiding injuries, and I’m grateful it turned out well. Recovery was fast too.

Every run teaches you something new about your body and capabilities. It’s a journey of self-discovery, where you reflect on your performance, identify weaknesses, and come back stronger for the next challenge. In the end, it’s You vs You 💪🏻

30/11/2023

Imagine a person starting a fitness journey with a complex routine. They plan intense workouts every day, follow a strict diet, and set unrealistic goals. When life gets busy or unexpected challenges arise, sticking to this elaborate plan becomes challenging. They might miss a workout, deviate from the diet, and soon feel demotivated.

Contrast that with someone who understands that life has its ups and downs. They design a fitness routine that accommodates busy days, unexpected events, and the ebb and flow of life. Maybe they have a mix of short, effective workouts and a flexible approach to nutrition. When faced with a busy schedule or an unforeseen challenge, they can still maintain their routine, making adjustments without feeling overwhelmed.

In the context of dental hygiene, think about how we manage to brush our teeth every day, no matter how busy life gets. It's a simple, non-negotiable habit. Similarly, a fitness routine should be adaptable, a set of habits that can be sustained through life's various challenges.

So, the key idea is to find a fitness routine that is like brushing your teeth – simple, consistent, and something you can stick with through thick and thin. It's about understanding that perfection isn't the goal, but rather creating a routine that works for you in the real, sometimes chaotic, world.

27/11/2023

If ‘health’ is your goal than its absolutely necessary to know few basics about your food.
Knowing at the least macro distribution of your food which will help you make the right choice about what to eat, how much to eat.

Avoiding a food completely is like running away from a life problem. It’s about balance, which will only happen once you start tracking your food.
Initially it’s going to be challenging but eventually you will get used to eat. Even while dining out you will know what and how much to eat.
When you have knowledge about the ingredients it gets very easy for you to prepare a dish in several different ways. Because something which is boring and less tasty you will not be able to sustain.

There are so many free application which you can use to track your food. START tracking your food today, you will learn something.

Dish Shown is Paneer.
Only Calories are:
1. Paneer - 100g -> 240 Cal (18g Protein)
2. Cooking Oil - 5ml -> 45 Cal (mostly Fat)

Rest all veggies (tomato, capsicum, onion, coriander leaves, indian masalas -> Negligible energy)

Address

Chowkidingee
Dibrugarh
786001

Website

https://linktr.ee/hybridrt

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