Chitharesh Natesan, famously known as ‘The Indian Monster’, is an Indian professional bodybuilder who achieved the remarkable feat of winning the title of Mr Universe 2019, organised by the World Bodybuilding And Physique Sports Federation in South Korea. This is the first-ever win by an Indian in this category, which marks Natesan’s inspiring journey. In an exclusive interview with OnlyMyHealth, he shared insights on his journey, his training regimen, and the challenges he faced, and offered valuable advice on fitness and health.
Pursuing a Career in Professional Bodybuilding
Natesan’s journey into professional bodybuilding began with a background in sports, primarily hockey, which he started at a young age. He shared, “I was involved in sports from the age of around five, particularly in hockey. As a hockey player, his position as a defender required physical strength and a robust appearance.” In pursuit of enhancing his performance on the field, Natesan started incorporating body-weight exercises like push-ups and pull-ups into his routine.
When he moved to Delhi to work as a personal trainer, his exposure to weight training opened up new possibilities. Initially, he didn’t have bodybuilding in mind. He stated, “I didn’t even know about bodybuilding at that time. Instead, my focus was on regular weight training, which gradually led to the development of significant muscle mass.” Natesan’s interest in competitions stemmed from his love for sports and the desire to participate actively.
“My bodybuilding journey commenced with local competitions like Mr Delhi, where I secured the fifth position. This initial experience fueled my ambition”, said Natesan. He then set his sights on competing at the national level, ultimately participating in Mr India’s contests. Natesan continued to persevere, participating year after year, and his dedication and discipline began to pay off.
Natesan’s Training Regimen
Natesan’s training routine varied depending on whether he was preparing for competition or in the off-season. He said, “In preparation for competitions, I followed a rigorous routine, which included three weight training sessions a week and daily morning cardio. I also engaged in meditation and stretching exercises to enhance flexibility and prevent injuries.”
During the off-season, Natesan reduced his weight training frequency and focused on mobility exercises, cardio, and stretching. This approach allowed his body to recover while maintaining muscle strength and flexibility.
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Recovery and Injury Prevention
To maintain his physical condition, Natesan underscored the significance of recovery and injury prevention. He recommended, “You should include proper warm-ups before workouts, regular stretching, deep tissue massages, and getting adequate sleep. Do not ignore the importance of hydration for muscle recovery.”
Nutrition and Diet
Nutrition is a fundamental aspect of bodybuilding, and Natesan’s diet during his preparation for Mr Universe was highly regulated. He revealed, “I would consume up to 40 eggs a day to meet my protein requirements. The extreme protein intake was necessary to support the intense training regimen and muscle recovery.”
Are Protein Supplements Necessary?
Natesan debunked the misconception that gym workouts necessitate protein supplements for everyone. He highlighted, “While these supplements can be beneficial for professional bodybuilders, they may not be suitable for the average person’s fitness and health goals. He urged people to prioritise whole foods and simple protein sources like eggs and lean meats.”
Nutrition Tips From The Expert
- When it comes to dietary advice for the general public, Natesan emphasised the importance of a balanced diet.
- Include a source of protein in every meal and never skip breakfast.
- Maintain a balanced diet that incorporates carbohydrates, proteins, fats, vitamins, and fibre.
- Avoid extreme diets like keto and instead focus on balanced nutrition.
According to the Journal of the International Society of Sports Nutrition, diets that involve cutting calories and increasing energy expenditure for two to four months are followed by competitive bodybuilders to achieve maximum leanness.
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Challenges and Sacrifices
Natesan candidly discussed the challenges he encountered on his path to becoming Mr Universe. “One of the major obstacles that I faced was the significant financial investment required in bodybuilding. The main issue for bodybuilders is the high cost involved in the sport”, he explained. As he sought sponsorship to support his training, he realised how competitive the field was, with limited opportunities for financial assistance.
During his journey to Mr Universe, Natesan had to rely on his income, assistance from friends, and the unwavering support of his wife to maintain his rigorous training and diet. He said, “My wife played a crucial role in providing both emotional and financial support during this challenging period.”
Another hurdle he overcame was the lack of well-equipped gyms. To address this issue, he adopted a creative approach by working out in multiple gyms and selecting specific facilities based on the availability of suitable equipment for different muscle groups.
Mental Strength and Focus
Mental strength is a crucial aspect of bodybuilding, and Natesan highlighted the importance of meditation and maintaining a consistent sleep schedule. He added, “You should establish a daily routine for sleep, exercise, and meditation to support your physical and mental well-being.”
Future Goals and Aspirations
Looking ahead, Natesan expressed his intention to transition into coaching and education. He said, “I aim to share my knowledge with people seeking fitness and health guidance, emphasising the importance of avoiding shortcuts and embracing a balanced approach to nutrition and exercise.”
Key Message
Natesan concluded the interview with a powerful message. He said, “I can say that we should not go for shortcuts; we have to wait for the time and see the results in our bodies before pushing ourselves into supplements.”
He added, “It’s important to consult certified trainers and follow a balanced approach to nutrition and exercise tailored to your body and health. Avoid comparing yourself with others and seek professional guidance when embarking on a fitness journey.”
