Siddesh Vojhala's Podcast: Recent Episodes
Siddesh Vojhala
My name is Siddesh Vojhala (@siddeshvojhala on Instagram). I was an obese individual struggling with weight issues. My highest weight was more than 150kgs. I'll be sharing all my methods and experiences, that helped me get better, physically and mentally. I've worked with more than 1450 champions. Due to my overweight condition, I faced a lot of embarrassment and rejection. I was highly misguided. There were a lot of roadblocks. I even tore my ACL. I didn't have a proper way to lose fats due to which, the vision was all blurry. I transformed myself by losing 70+kgs, hence I know, how it is done in a sustainable manner. I'll be sharing all my knowledge as a fitness professional, as a coach, to make fitness a part of your routine. You can reach me here - siddeshvojhala@gmail.com
Learn to say ‘NO’.
If you don’t want to, politely say no.
When you are saying no, you are conditioning your brain to indulge in things you don’t want to.
Take full control of yourself.
This is going to completely change your decision-making.
One day at a time.
Bas, RUKNA NAHI HAI.️
This year, take care of your family.
Make changes to their food habits and make them do some activity.
Wish you all a very happy and joyous new year.
One day at a time.
Bas, RUKNA NAHI HAI.️
On such days, try working out for 10 minutes.
This is the ‘10 minutes rule’.
On such days, you’re practicing this amazing method of conditioning your brain to train. Once this becomes a habit, congratulations. You’ve just unlocked your pathway to strength gains.
One day at a time.
Bas, RUKNA NAHI HAI.️
I believe in always starting something that you can do, and then focus on improving those parameters.
That’s how it has always been.
This new year is going to bring in all new energies.
Make the most of it.
Is saal, karke dikhana hai.
One day at a time.
Bas, RUKNA NAHI HAI.️
The best ‘Well-being’ podcast award is home.
Thank you so much for showering your love and support.
This really means a lot.
Thank you to everyone who voted for me.
This is our trophy.
Thank you for being a part of my life and allowing me to speak my heart out.
Grateful for everything.
One day at a time.
Bas, RUKNA NAHI HAI.️
Once you plan your day beforehand, the day gets so much easier.
Hiring a cook is a part of this huge plan.
Once this is done, you only need to focus on the other things.
Plan ahead and destroy your limits.
One day at a time.
Bas, RUKNA NAHI HAI.️
It’s been an amazing journey and I’m really grateful for everything.
Thank you so much to all my elders who always showered their blessings on me.
One day at a time.
Bas. RUKNA NAHI HAI.️
If you have a goal, be damn serious about it.
Don’t just take it for granted.
We often tend to develop a laid-back attitude along the way.
The people who made it happen weren’t born with special powers.
They breathe the same air as us.
Just that, they take it more seriously and work towards it.
If you want it, you need to work for it.
Go destroy your limits.
Make it happen.
One day at a time.
Bas, RUKNA NAHI HAI.️
This new year, please don’t lie to yourself.
Make the most of this time and unleash the beast within you.
The things that you always wanted, are here at your doorstep.
Embrace this phase, sit, think, and assess.
Listen to your heart and start taking those small baby steps.
Start crawling.
Once you crawl, the urge to walk will go up.
And in no time, you’ll run.
Warrior mindset.
Make it happen.
One day at a time.
Bas, RUKNA NAHI HAI.️
Winters should not be the reason to stop your journey.
We need to find a way.
Look closely.
You always have a solution.
Be it any season, destroy your limits.
Be unstoppable.
One day at a time.
Bas, RUKNA NAHI HAI.️
When you do something half-heartedly, it reflects in all your actions.
What’s your intent behind doing that thing?
Are you just dragging it or do you really wish to accomplish that task?
Put your heart into everything that you do.
And see how everything around you changes.
It will reflect in all your actions.
Buckle up.
One day at a time.
Bas, RUKNA NAHI HAI.️
We are frustrated because of our own things.
Sometimes, we ourselves are the reason.
Sit back, relax, and re-assess where exactly you need to work.
You cannot find the answers outside when it’s an internal issue.
Dive within.
Acceptance is the first step.
Fixing this is the only way out of it.
Stop the blame game and put it into action.
One day at a time.
Bas, RUKNA NAHI HAI.️
Losing weight in 12 weeks, 24 weeks, and 48 weeks is one thing, and keeping it off, so that you don’t gain it back, is another.
A successful transformation is when you are able to keep it off forever. Remember, fixing things so that you don’t need to go through the entire process is the answer to all your problems.
So, whatever method you apply, make sure the process should be something that should be given more attention.
You may run behind the numbers as much as you want, ask yourself, would I be able to keep it off?
Ask yourself. Introspect. You’re smart enough.
Write down the things you need to actually work on, and work on it. That’s how you solve the problems.
One day at a time.
Bas, RUKNA NAHI HAI.️
Working on your weaker areas should be the first step towards improvement.
That’s how you get better.
Pat yourself on your back and get ready for the next phase.
Learn. Work. Improvise.
One day at a time.
Bas, RUKNA NAHI HAI.️
You cannot beat a person with a mad work ethic.
It’s your day.
This is what you manifested years ago.
Go and seize your day.
Destroy your limits.
One day at a time.
Bas, RUKNA NAHI HAI.️
As we keep on putting on weight, the skin expands in nature in order to accommodate the new fats and muscle tissues.
Make sure to train your muscles and keep giving your body enough amount of protein.
Don’t just chase the scale, because that’s not going to solve the issue.
Your ‘method’ of fat loss and adhering to that approach is most important.
One day at a time.
Bas, RUKNA NAHI HAI.️
Start making ‘self-informed decisions’.
Learn this. Master it.
What you do when no one else is watching you, speaks a lot about you.
Learn to ‘stick’ to the most important nutrients that you need to put in every day into your system.
That’s how we grow over time.
One day at a time.
Bas, RUKNA NAHI HAI.️
Your diet should not be a punishment.
Enjoy the process.
You cannot excel in something that you dislike.
It should give you a purpose.
Create a ‘doers’ environment.
One day at a time.
Bas, RUKNA NAHI HAI.️
This is one of the most neglected areas, after sleep.
I see adults drinking lesser than 1 liter of water every day.
Poor memory, and forgetfulness, which are a byproduct of drinking lesser water, will keep on growing.
Unnecessary bloating and other inflammatory markers are a repercussion of lesser hydration.
Fix it.
Who’ll do it for us? Guess who? No one.
It’s you.
Drink at-least 3-4 liters of water every day.
If you want to stay away from brain fog and fatigue, drink water.
Better cognitive skills.
Better recovery.
Better energy levels.
One day at a time.
Bas, RUKNA NAHI HAI.️
Stop eating the leftover food.
Don’t make your body a place for everything that is EXTRA.
Treat it like a prized possession.
Only the best quality of nutrients should go in.
Nothing lesser than that.
One day at a time.
Bas, RUKNA NAHI HAI.️
On a diet, the first time you travel, you’ll feel lost.
2’d time you to travel, you’ll feel a bit better.
The more you travel, you’ll get comfortable with the routine.
Just try to replicate your nutrition plan,
and eat around it.
I know you can’t carry your kitchen scales.
That’s how we learn.
Give your body the nutrients that it demands the most.
Don’t be afraid.
You won’t lose your progress.
All is well.
One day at a time.
Bas, RUKNA NAHI HAI.️
Avoid arguments.
Focus on your game and don’t get distracted.
Don’t lose your cool.
Practice not losing your cool.
It’ll take time.
Let them win a few times.
It will only bring peace.
Say to yourself that you are here to build bigger things.
One day at a time.
Bas, RUKNA NAHI HAI.️
You are a warrior.
Repeat after me.
Your mind is carefully listening to you.
DO NOT SPEAK BADLY ABOUT YOUR OWN SELF.
Say this to yourself even when you are at your lowest.
You can move mountains.
Do not let yourself down and don’t look down upon yourself.
Be unstoppable.
Make it happen.
One day at a time.
Bas, RUKNA NAHI HAI.️
Keep it simple.
Something that you can follow every single day, without wasting a lot of time.
Focus more on your efforts and plan your day smartly.
One day at a time.
Bas, RUKNA NAHI HAI.️
Nutrient intake is king.
What happens outside, shouldn’t affect your nutrient intake.
There is an absolute pleasure to see someone change when they prioritize their nutrient intake.
This mindset takes them to the next level.
Eat and train like a beast.
Speak less, do more.
Destroy your limits.
Be unstoppable.
One day at a time.
Bas, RUKNA NAHI HAI.️
Rice is always the safest option when eating out.
It can be taken in required quantities along with a bowl of veggies and a protein source and boom. You’re done for the day.
It’s also high in volume and the amount of rice you get to eat in 150kcals is so much.
One day at a time.
Bas, RUKNA NAHI HAI.️
Yes, you can.
But that will delay your progress.
What kind of nutrients are we putting in our bodies?
We don’t want to be in the same vicious cycle of losing - gaining - failing, etc.
Break the chain.
Remember, we are here to destroy our goals.
Take this very seriously.
What you allow, will grow.
One day at a time.
Bas, RUKNA NAHI HAI.️
When you prioritize the things that you actually want, and put in honest work in that direction, guess what happens? You achieve them.
We love the idea of fitness.
Putting in work and working towards it, is the real game.
If you are someone who’s stuck in the loop, just smile.
Accept the situation and start working towards it.
Acceptance leads to solutions.
DOABLE HAI? ABSOLUTELY YES!
One day at a time.
Bas, RUKNA NAHI HAI.️
If you do something consistently,
by keeping yourself and your priorities at the forefront,
you are ABSOLUTELY going to change.
Make it happen.
Destroy your limits.
Be unstoppable.
One day at a time.
Bas, RUKNA NAHI HAI.️
was wrong about the concept of healthy foods.
I use to think that if it’s fruits and nuts, it’s healthy so I can have it.
If it’s home cooked, it’s healthy.
I was wrong. Because, awareness nahi tha.
My father was also not wrong. What he meant to say was, these foods are filled with nutrients. Which is true.
We tend to eat foods in the name of being healthy and unknowingly, consume a lot of unnecessary calories.
This is the reason for weight gain.
Excessive caloric intake.
Make sure to eat the right amount of nutrients, in right quantities, for a better health.
Please don’t do the same mistakes, that we did in our past.
Learn from the people around.
There is no harm in learning.
We only grow as humans.
One day at a time.
Bas, RUKNA NAHI HAI.️
I never focused on nutrient deficiencies and only kept my eyes on carbs, proteins fats, and fiber.
Over the years, I learned how micro-nutrients play a very important role.
We get transformed but we don’t care about internal health because who cares. Even I was the same.
Once you get your blood work done, then you understand where are the areas that we need to work on.
Vitamin D and B12 are the most common nutrients that a lot of us are deficient in.
Get blood work done every 6 months/1 year.
Fix them. That’s the only way to better health.
One day at a time.
Bas, RUKNA NAHI HAI.️
If you need to lose fat and keep it off forever,
you need to focus on cleaning the environment and start focusing on habit-building and behavioral change.
This takes time.
It’s not a magic wand.
Have patience.
Work on developing patience.
A lot of us jump on the fat-loss train with great ambition and give up midway, when they deviate from the plan. This is a rigid approach. Don’t punish yourself. Don’t beat yourself unnecessarily. Give yourself enough amount of time to re-wire the circuitry.
Agar mujhe fat-loss karna hai,
to mujhe behavioral change pe focus karna zaruri hai.
This way, even after I’m done with my fat loss, I’ll still be maintaining my weight with the new habits that I formed during the journey.
Clean your environment.
Fill up your house with the foods that you only want in.
No junk.
Pre-planning meals and training.
Take full responsibility for the situation and
go in that direction with full throttle.
One day at a time.
Bas, RUKNA NAHI HAI.️
We are an outcome of our mental conditioning.
We need to focus on re-wiring our circuitry.
With new habits.
This takes time.
But this is the permanent fixture.
Which becomes a part of our life.
One day at a time.
Bas, RUKNA NAHI HAI.️
If you really want something, you need to make time for it.
Just wishing about having something and not putting in the work, will not lead us to the results.
You need to make time.
You need to work on each and every aspect that is required to be successful.
That’s how you get those things.
I use to think a lot, but my execution was very poor.
I worked on it. Slowly and steadily.
We need to stop the blame game and start owning up to things. We need to start putting in honest work.
One day at a time.
Bas, RUKNA NAHI HAI.️
Don’t be fixated on the weighing scale.
The fixation on the scale can completely ruin your mental health.
You will always feel ‘my scale is not moving, I may not be making progress’.
Focus on lifting.
Focus on getting stronger.
Eat enough amount of protein and chase physique goals.
Nobody is coming to ask you about your weight.
That’s not the only barometer of progress.
That dream body you wish to have is an outcome of an excellent routine and it comes with more aesthetics.
This is a byproduct of lifting and managing a daily routine.
Go ahead, get stronger, and ditch the scale.
That’s what is needed and that’s what is maintainable and doable.
Don’t starve yourself to death to see the numbers going down and ruin your food relationship.
One day at a time.
Bas, RUKNA NAHI HAI.️
Fat loss happens outside the gym when you make sure you are eating right, drinking enough amount of water, and sleeping well.
Your caloric intake is king.
Add some steps(tracking activity) to it and boom.
The perfect recipe for fat loss is ready.
One day at a time.
Bas, RUKNA NAHI HAI.️
We get the maximum rewards in life, for the things that we prioritize the most.
Pick one area of your life that needs to grow.
Prioritize it and see things changing for the greater good.
If it’s fitness, you need to prioritize in that area by devoting time, and the rewards are yours.
One day at a time.
Bas, RUKNA NAHI HAI.️
Measure your food in one go.
(For best results, measure in raw quantities.)
Plan ahead.
When you do this, you know that you are going to stick to it.
Where there is a will, there is a way.
Try it for a week.
Take the guesswork out of the picture.
So many people out there do the guesswork and keep waiting for results.
Start planning ahead.
The results are yours.
One day at a time.
Bas, RUKNA NAHI HAI.️
Sleep is one of the most important elements when it comes to performance and recovery. It’s one of the amazing gifts of nature, which we goofed up on for a decade. Time to fix this aspect to enjoy a better quality of life.
One day at a time.
Bas, RUKNA NAHI HAI.️
In order to hit the sixes out of the park and keep hitting them consistently, you need one solid routine. A self-created routine that you can stick to.
Your ‘training and meals’ need to make it to the ‘priority list’ of your 24 hours window.
So that you give that task ‘equal importance’.
Start ‘Pre-planning’ and see the world changing around you.
One day at a time.
Bas, RUKNA NAHI HAI.
Accept this.
Your fitness journey is going to be filled with obstacles.
Accepting this is going to make you prepared for the journey.
Failure teaches you more than success does.
If you want it, you need to put in the work.
The obstacle is the path.
One day at a time.
Bas, RUKNA NAHI HAI.️
One day at a time.
One step at a time.
Everything is possible.
Just put your blood, sweat, and soul into it.
Bas, RUKNA NAHI HAI.️
Our body has some basic demands.
Catering to these demands is like servicing our bodies.
We often tend to just drag ourselves every single day not paying attention to anything. We get so busy earning a living that we forget that this body is where we need to live forever. Take care of the basic needs and the returns would be humongous. After all, this is where we need to live in. Make it happen.
One day at a time.
Bas, RUKNA NAHI HAI.️
Like how ‘Clay’ has the ability to get molded into any shape, we humans have this quality too.
With our actions and efforts, we can absolutely become anything that we want to.
One day at a time.
Bas, RUKNA NAHI HAI.️
Neeraj Chopra use to watch Jan Železný‘s videos to learn the technique. Being the world champion, beginners always try to learn from the best.
Keep putting in honest work and trust me, the world will be your playground.
Honest work. Every single day.
One day at a time.
Bas, RUKNA NAHI HAI.️
Every action is going to have an equal and opposite reaction.
When you start putting in the effort, things will eventually change.
You’ll notice an inch loss.
The clothes fit better.
Sleep getting better.
Lifts getting better.
Quality of life should get better.
You’ll be able to do your daily chores, with much more ease.
Focus on getting things done, and you’ll find a new you.
Give yourself enough time to grow.
One day at a time.
Bas, RUKNA NAHI HAI.️
Don’t chase perfection.
Just show up, every single day.
Practice.
You’ll absolutely improve.
One day at a time.
Bas, RUKNA NAHI HAI.️
If you don’t like something, move.
You are not a tree.
Break all those shackles and go away from the area of judgment.
Do it. Fail. That’s how you learn.
There is immense joy in doing what you believe.
Forget about the outcome for a second and focus on what is required.
Please don’t disappoint the person you see in the mirror.
Trust your inner voice.
Inadequate sleep can ruin a lot of things.
As we embark on our journey to fix things, sleep is the most neglected variable.
Make sure to stay away from electronic devices and stop scrolling the whole night.
Your sleep is as important as your other variables.
Good sleep completely changes you as a person.
Fix it. Execute the things to sleep well. Take action.
One day at a time.
Bas, RUKNA NAHI HAI.️
Lifestyle change is the answer.
Focusing on the things that lead to fat loss, is the answer.
Once you get on the right path, then focus only on your game.
Improve it, every single day.
One day at a time.
Bas, RUKNA NAHI HAI.️
Inadequate sleep can ruin a lot of things.
As we embark on our journey to fix things, sleep is the most neglected variable.
Make sure to stay away from electronic devices and stop scrolling the whole night.
Your sleep is as important as your other variables.
A good sleep completely changes you as a person.
Fix it. Execute the things to sleep well. Take action.
One day at a time.
Bas, RUKNA NAHI HAI.️
This was a true incident.
Don’t fall for gimmicks.
The urge to lose weight quickly, makes us do things.
We all did those tricks and eventually fell off the wagon.
Awareness. Education. Right guidance.
Once you know the answers, then the only thing we need to focus on is the execution.
No wasting time. Just pure work.
Results will follow.
One day at a time.
Bas, RUKNA NAHI HAI.️
We all have the same 24 hours clock that we need to follow. From household chores to work, From our family time to leisure, We need to make time to meet all the demands.
If we have a plan of action and an intent, it gets the work done.
We will have to make time if it’s really a priority.
Or else, ‘time nahi hai’ toh hai hi.
One day at a time.
Bas, RUKNA NAHI HAI.️
‘Hunger’ is what separates average individuals from champions. Champions don’t stop. Even after falling several times, they know that’s how it’s done. Falling is a part of the game. Buckle up and destroy your limits.
Be unstoppable.
One day at a time.
Bas, RUKNA NAHI HAI.️
Be grateful for everything that you’ve achieved and keep moving forward. There might be instances where we feel empty, lost, and directionless. These phases are just a part of our journey as our happy moments. We don’t know whom we inspire during our own journey. For us, we might feel like we might be a ‘Nobody’. That’s alright. But someone out there might be getting inspired by your insecurities.
One day at a time.
Bas, RUKNA NAHI HAI.️
When I started my journey, I was very excited and thrilled. I lost a few pounds, and I was very happy. Every time I use to lose a few pounds, I use to gain it back all again. This happened multiple times and I always use to think, ‘How can I lose weight and not gain it back all again?’. The quest went on for years. Over time I learned that the ways should be more doable. Instant gratification is not something that I need to chase, but rather something, which will help me stay in the game, forever. One day at a time. Bas, RUKNA NAHI HAI.️
This is the best time to start your fitness routine if you or your friend are getting married this year-end.
Don’t go all out in the last few weeks and crash diet.
Usually, people tend to literally starve till the day of the wedding and start eating back all the calories, post-wedding.
This makes them gain more weight than where they started at.
Instead, build a routine.
Eat smartly and train regularly.
Make it a part of your schedule to get things done.
By the time you reach your D Day, you’ll be in a much better place.
One day at a time.
Bas, RUKNA NAHI HAI.️
When we start our fitness journey, it will demand you to change. Small changes. While going through the transition period, a lot of times you may tend to lose your mind. Temperatures are soaring high, and it adds up to it.
Uncomfortable situations, Irritation, Heat, Work pressure, Targets, Add up too. Growth is always seen when you go against the winds and when you flow against the flowing river. This is what we need to learn and understand.
Take complete control of the situation, and destroy your limits. Just that, Don’t weaken your army. Words are powerful. Use them wisely. We need to understand that it’s teamwork. Friends, family, etc. Anger and frustration will dwell. But, we need to rise by handling them all. No point in transforming your health, at the cost of broken relationships and being alone.
When you win over yourself, just make sure not to lose your team.
One day at a time. Bas, RUKNA NAHI HAI.️
Once I’m done with my fat-loss phase, when can I eat normal food?
This is one question that use to bother me when I started.
I thought that in order to ‘diet’, I must’ve to eat some ‘special foods’ for a period of time, till I’m in the game.
I was wrong here.
When you start your journey, keep it very simple. The foods that you’ve been eating regularly, are absolutely fine. We just need to make sure that we are getting enough amount of the required nutrients from the food.
With this, your adherence won’t be affected. The journey becomes much doable.
If you stick to this pattern, even after reaching a decent shape, you can easily continue your routine, without any hassle.
One day at a time.
Bas, RUKNA NAHI HAI.️
When I started my fat-loss journey, I made a lot of mistakes. But, I learned from them and corrected them, on my way. I always ran behind the numbers on the scale. Numbers made me happy. I won’t lie. But after a while, I felt claustrophobic.
When the numbers went down, I was happy. When it didn’t, it use to ruin my day. I shifted my focus from the weighing scale to mastering other parameters. It worked. I went on fine-tuning my routine, and it changed everything. When we focus on building a routine, everything else follows. Focus on creating a strong base. Do the daily things, repetitively. The good things will come chasing you.
One day at a time. Bas, RUKNA NAHI HAI.
Eating right and training is a forever thing.
Once you are done with your transformation challenge, here’s what you need to do to sustain your journey and keep smashing it.
I see a lot of folks eating back the foods as if it was only for those 12 weeks.
No, it’s not.
There was a reason why we all started.
If this is what you can do in 12 weeks, imagine what you can achieve if you continue it for a year.
You will bring the best out of yourself.
This crazy routine eventually becomes a lifestyle.
One day at a time.
Bas, RUKNA NAHI HAI.
When it comes to putting in work, Every single day matters.
Training. Cardio. Water. Sleep.
We need to make sure that each and every aspect is taken care of, to get there.
Yes, a lot of times we goof up on the food part and that’s where things start getting a bit difficult.
Introspect the area that needs more attention, and DESTROY!It’s your goal.
The only person who is going to make it happen,IS YOU.
Buckle up and smash.
Bas, RUKNA NAHI HAI.
One meal outside the plan doesn't mean everything is ruined.
Get back on track and let's focus on not making it a bad week.
Whenever you are travelling, Make sure that you pre-plan it very well. ‘Protein intake’ is one of the most ‘missed out’ things during a travel. Make sure that you are carrying your ‘Whey Protein’ (as a convenience option) to complete your protein requirements. If you have been eating well, now you very well know about the portions of your 2 large meals. The idea here is not to hit the bulls eye, but to be near around your ‘regular meals’. Avoiding foods that are drenched in oil and sauces can be a good decision. (Too many hidden calories)
Portion control. Eat mostly proteins and vegetables. Carbs can be eaten in moderation. (It’s easy to overeat high palatable foods)Drink at least 3-4 litres of water. Eat veggies with all your meals. (Fills you up)Move more. Walk walk walk. Stairs stairs stairs.(no escalators/elevators)One week is not going to ruin your progress.The idea is to get back on track.It’s all about what you do on most of the days.If you can’t be on point with your calorie intake, at least try to be be near around it. That’s the goal. Let’s smash it.
Bas, RUKNA NAHI HAI.
Every one of us,
have a different starting point.
The idea is to improve every single day.
Some start at 18,
Some at 27 and some at 76.
We all play a different game altogether.
Metabolism,
Genetics,
Start point,
Injuries,
Calorie intake,
Years of training experience,
Activity levels,
Are ALL DIFFERENT.
How can we compare someone’s Week 56 with our Week 4?
The only comparison should be with our previous self.
So that, we can evolve,
learn, get inspired.
One day at a time.
There will always be someone
who has a little more than
you,
and there will always be
someone who has little less
than you.
Stop comparing.
Start embracing where you're
at right now.
Because you
won't even be happy when you
get to where you're
going,
if you don't learn to love your
imperfect, everyday life.
- JORDAN LEE DOOLEY
When you finally start your journey,
focus on building the foundation.
This foundation,
is absolutely going to take you places.
Build a strong solid foundation.
Spend ample amount of time,
cultivating those habits.
Over time,
these habits become a part of your behavior.
This is what lifestyle change is all about.
One day at a time.
Make it happen.
Bas, RUKNA NAHI HAI.
We all want to conquer mountains,
But are we taking that first step?
The distance between you and your goals,
is the effort that you take.
If you want to complete a task,
is that on your priority list?
Start somewhere.
Start with baby steps.
Start with something that you feel,
you can easily achieve.
You need to prioritise.
Get the things done.
Enough is enough.
Make it happen.
One day at a time.
Be unstoppable.
Bas, RUKNA NAHI HAI.
We often feel lost when the daily routine gets taken away from us.
Someone who has a habit of hitting the gym, even at least 3-4 times a week, feels lost when that is been taken away.
The idea is to have a daily routine.
We tend to put our efforts out there,
getting things done,
to utilise the energy, we consume.
No matter what,
you should be hungry for your daily targets.
Initially we might not feel the vibe of the gym,
but the idea is to be headstrong and to get the work done.
Focus on all the other parameters,
and smash them like a boss.
Steps.
Water intake.
Sleep.
Training (even though the light weights will be too easy, make the sets challenging enough)
Every single day.
Make the most of this time.
Be bigger than your discomfort.
Be bigger than any of those thoughts that let you down.
Your actions and efforts determine your trajectory.
Destroy your limits.
Bas, RUKNA NAHI HAI.
When I started, I didn’t know where to start.
I had the zeal and enthusiasm, but never had a concrete plan of action.
What to eat?
How much to eat?
What should I train?
How much should I train?
These questions bothered me a lot.
I simply started with something that I ‘could’ do.
Portion control for food.
Added some proteins as much as I can. (Paneer, dal, soya chunks, whey, cheese slices)
Ate a good amount of vegetables (Ghar ki sabzi)
Stopped eating out. (Occasionally)
Went walking.
Lifted weights. (Baby weights, pink dumbbells)
I use to do circuit training. (Training 2-3 muscles a day, low intensity)
It helped me to get an edge.
My focus was just to be regular first.
I started enjoying the routine I created for myself.
As I got better,
As I learned more,
I started polishing my parameters.
Started hitting 7-10k steps.
Started drinking 4-5 liters of water.
Started sleeping for 7-8 hours. (Still working on it)
Started enjoying my workouts.
and boom.
We evolve when we start doing things repeatedly.
Make this a routine.
Dream.
Dream big.
Start putting in efforts.
Get out of your comfort zone.
Protect your goals.
Write them down,
and CRUSH them.
Be a warrior.
Destroy your limits.
Cry.
Bleed.
Hit the rock bottom.
Fail.
Fail big.
You are a SPARTAN.
Don’t give any other person the power to belittle you.
Attack with a vengeance.
Day in and day out.
Bas, RUKNA NAHI HAI.
As the beginning of the year brings in new energies, let’s capitalize on this and get started.
We got this.
What you allow, will grow.
If we allow inconsistency and procrastination to breed in, that will absolutely grow too.
If we start taking a step towards what we actually want, even if we fail, there won’t be any regrets about not trying.
If we allow consistency to grow, it will grow thousand-folds if you put in honest work every single day.
The size of the effort can be as small as an ant.
It will grow.
Bas, RUKNA NAHI HAI.
When is started my journey, I started with controlling the portions. I use to put in a lot of guesswork. All I had was to lose as many fats as possible. I use to be more dependent on the protein options as much as I could. This is something I read over the internet and it stayed with me.
Over the period when I started with quantification, it was different. I couldn’t digest the fact that the food can / should also be measured. But it was an option. It was always a choice. If I have some concrete goals, if I have the resources, if I have a way out without wasting a lot of time with trial and error, then why not? I went in with it.
Both have different ways of taking you towards your goal. There is a tremendous amount of research and evidence that comes along with quantified nutrition. People have done it, are doing it, and getting better.
Take a step towards your goal.
That one step will set you apart.
Be headstrong.
Have a concrete goal and be unstoppable.
Bas, RUKNA NAHI HAI.️
Waking up from your own thoughts and doing things miraculously, is hard. It’s not easy. But when you take your first step, pat yourself. Because that’s the start of your rise.
Any journey is incomplete without failures. You’ll be disappointed to know that every journey has its own set of setbacks. The superpower is to accept this truth and move forward with an unbreakable attitude.
When things start getting serious,
When the environment is supporting you to excel,
When you are able to hit your daily targets,
When you are controlling what goes into your system,
It’s time to go to the next level.
Keep on destroying your parameters as you progress but most importantly, take special care of your sleep.
One day at a time.
Bas, RUKNA NAHI HAI.️
Getting inspired and motivated by seeing someone transform, absolutely makes us take that step. But there is always a lot of work that goes behind those transformations that go unnoticed.
The daily grind.
The daily failures.
The daily schedule.
The daily sleep, water, food, training, etc.
The daily wins.
Be ready to put in that work.
Be ready to fail.
Accept the situation,
buckle up and be there in the zone,
killing your weaknesses.
That’s how a champion is born.
Get ready to hold yourself up and make yourself proud by living the life that you always cherished.
Bas, RUKNA NAHI HAI.
Don’t eat back the calories you burnt
With the new-gen gadgets coming out every week, they absolutely bring in a new set of energies. It makes you complete the daily tasks on the move, like a boss.
Completing the target steps every day is so cool. It makes you move. But most importantly, it keeps on ticking your accomplishments. Our brain is like a blank blackboard. Whenever we do an activity successfully, we get a feeling of accomplishment. A great ‘I have done this’ feeling is all we need, to kick start a day.
These gadgets help to burn a lot of calories. But the goof-up I did was, I started eating back some of the calories again. If my watch showed that I burnt 1000 calories, I use to eat back 500 calories or so.
These devices are very good to kickstart but don’t be dependent on their caloric burn numbers. They can be highly overestimated by 15-45%.
Please don’t do this.
The most important element to lose fats is always going to be your caloric intake.
No, it’s not our ‘weight training’ session.
Let’s get better every passing day.
Let’s learn and evolve.
One day at a time.
Bas, RUKNA NAHI HAI.️
When I started eating correctly,
Over the period of time,
I started eating here and there.
I started taking a bite of food, knowingly.
This resulted in additional calories for the day
Which resulted in additional calories for the week.
This made the scale stagnant.
After losing 70+ kilos I anyhow stopped watching it, just use to check it once in a while.
These small things matter a lot.
Once I was done with my meals,
I use to eat this Poha from a nearby store.
I felt that I could super compensate for these calories by working out more, the next few days.
It never worked.
Weight training burns around 150-250 Calories only per session and it was impossible to burn out every single day. Excessive cardio is also not possible every day.
You can, but you won’t be able to pull that stint for long.
Calories matter.
The most important element to drop body fat is by sticking to your prescribed caloric intake.
Sleep more.
Sleep burns a lot of calories.
Try to outsmart by not sleeping minimal to optimal, and the body will start acting crazy.
DON’T MESS UP WITH SLEEP!
Activity levels.
Keep them high.
Move more.
Walking. The best form of cardio.
One day at a time.
Bas, RUKNA NAHI HAI.
They say that we are a sum of
five people around us.
What we watch,
What we eat,
What we read,
What we consume,
affects and shapes us in all dimensions.
When we feel we are lost,
We try to find a way out.
The way might not be easy.
We need to carve a way out.
'I N T E N T'
It starts with 'Finding a way out.'
When you have this learner’s attitude
to improve and get better,
is when you start to change.
Once the intent is set,
then comes the 'E F F O R T'
You need to start putting in real work.
The size of the ‘effort’ may be way too small.
Start small.
Start with tiny efforts.
But it’s important.
If you wish to change, you have to do it.
This is the only route to create a legacy.
Pure. Honest. Work.
Your work may be very less
as compared to an athlete.
But your work should be better
than your previous self.
One day at a time.
Nobody is going to do that for you.
Buckle up.
Make it happen.
Why?
BECAUSE IT’S YOU WHO WANTS A CHANGE.
One day at a time.
Focus. Improve. Evolve.
Destroy your limits.
One day at a time.
Bas, RUKNA NAHI HAI.
When we start, we start with intent.
A small thought that grows to become a part of our existence.
We start with small changes.
We start with hope.
We start with a pinch of aggression.
We start with an ounce of patience.
We start because we want to.
We start because we feel we could do better.
We start because we feel we can change.
We start to have a healthy life.
We start to have a better quality of life.
This hope of thoughts,
converting into reality is what makes us STRONG individuals.
That’s our perspective.
When we start, we start with a perspective.
Protect it.
Fight for it.
Stand for it.
Make it a part of your character.
This is what is going to help us become someone.
Remember, YOU CAN DO ANYTHING.
Bas, RUKNA NAHI HAI.
While you are grinding hard in private, watch carefully who claps for you.
We need more of such people. It feels good when you have some genuine people around.
It’s very rare to find such people whose wavelength matches ours.
We need those few claps.
These claps make more noise than those millions after you win.
In a world where people only wish to bring others down by finding faults, it’s good to have someone stand by you and clap for your small wins.
Do whatever it takes, to strengthen the bond with your people. You’ll be amazed by the magic of positivity.
Bas, RUKNA NAHI HAI.
Whenever you start, always start small.
Something that you feel you can do every day.
Start with minuscule efforts.
Ask yourself why are you doing it.
Your WHY should always be clear.
What is the reason? Why are you doing it?
When your reason is clear, the path becomes easy.
Don’t be too aggressive when you start.
The aggressiveness should be channelized properly.
When life hits your hard, feel the blow.
Cry. Yell the hell out.
But respond back with a plan of action.
During the journey, focus on becoming something.
Tough, like a rock.
Get ready to fail.
Be ready to take the blow every day.
But here, the opponent is you and your procrastination.
Destroy your laziness.
Welcome discomfort with opened arms.
Hug it tightly.
Remember, YOU CAN DO ANYTHING.
BAS, RUKNA NAHI HAI.
How should I be managing my meals, when I’ll be socializing this weekend, and the next and the next?
I’ve tried to cover a few points as to how you can, to the best of my abilities.
Socializing is fun. You should. You must.
When you are on a mission to be fit, you just need to be more aware of the food choices.
It’s always about what you do on most of the days, that’s going to help you in the long run.
Eat the food that’s near your diet.
Portion control.
Look out for zero-calorie drinks.
Rice = Pasta = Wheat Noodles. (Calorie wise, not nutrient profile wise)
So yes, pasta is absolutely diet-friendly. (of course calories matter)
Enjoy your evening with your friends, family, etc.
Laugh a lot.
and this time probably plan a trip and make it happen.
As a kid, I use to run away from vegetables.
I use to dislike vegetables for some reason.
Current scenario - I happily eat around 300-500gms of vegetables every day.
They fill you up.
They are top-notch when it comes to micronutrients.
A lot of people who face constipation issues have a lot to do with their fiber intake.
Don’t eat your veggies as if it’s a punishment.
Play around with your vegetables.
Find new ways to add them to your diet.
They say that the gut is our second brain.
Make sure to take care of it, with utmost care.
Eat your veggies.
Eat your veggies.
Eat your veggies.
When you are starting your journey, don’t be too aggressive with your approach.
You can absolutely put in effort but always start with something that you can follow for a long time.
If you want to be in the game for a long time, don’t start with starving.
Starve for results, not for food.
Efforts are something that is always going to change the game for you.
A journey is always filled with innumerable failures and success stories.
Accept, that your journey is going to be a mixture of all mixed emotions.
Always be prepared.
Always keep that goal in front of you.
The magic lies in meeting daily targets.
Keep on destroying your daily targets no matter what.
That’s how champions are born.
One day at a time.
Bas, RUKNA NAHI HAI.
We have goals. We wish to achieve them.No, we wish to crush them. We start doing things that are necessary, and in the process we become something. We become tough individuals who didn’t give up. We become someone who starts loving the process. The outcome of any process is a better you. Keep destroying your limits.
One day at a time.
Bas, RUKNA NAHI HAI.
I use to use the word ‘cheat meal’ very often.
You may/can always manage it, but eating 10,000 calories (which is very easy to consume during a wedding function, etc) and trying to do more cardio to burn that much, is just a distant dream.
You can always enjoy your ‘big days’ and get back on track the next day. Setting up a routine is very important.
Over the years, I’ve changed my perspective on this. Earlier I would cut down my calories the next few days to repair the damage, which I still do sometimes, but I mostly focus on getting back on track and get back to my routine.
Worry less about the excess calories,
and focus more on getting back to the routine.
One day at a time.
Bas, RUKNA NAHI HAI.
A Guru is someone,
who knows the way,
goes the way
and shows the way.
Someone who corrects you,
applauds and
also criticizes you, for your betterment.
This is my small offering at your lotus feet, to all my Gurus.
Charansparsh.
In order to improve any area of your life, you need to first zero down upon them.Once you decide that, then comes the ACTION part of it. You need to start prioritizing in that zone. You need to be focused. You need to put in,honest and sincere amount of work. Boom, you get better at it. This is the secret. To recognize your area of weakness, and make it a rock-solid arena.It all starts with one thing,‘REALIZATION’. One day at a time. Destroy your limits. Bas, RUKNA NAHI HAI.
A ‘positive environment is a very important ingredient to breed success.
When you are surrounded by athletes, you wish to become one.
When you are surrounded by gossipers, you become one of them too.
What you allow, grows.
If you are surrounded by people who talk about growth, ideas, positivity, you grow in that direction.
You start thinking about it.
Make each and every effort to keep your environment in such a manner that it pushes you to excel and do better.
Keep the people close, who help build such an environment for you.
Bas, RUKNA NAHI HAI.
Even if a single thought passes your mind,
feels that you can do it,
that’s an intuition that you can.
Grab that thought,
work on your dreams,
every single day,
to make it happen.
All the legends that we see today,
just believed in themselves.
It all starts with a belief,
no matter how small,
allow that thought to grow,
and destroy your limits.
Bas, RUKNA NAHI HAI.
Tough times don’t last,
Tough people do.
Be that ray of positivity,
that you wish to see.
Be that voice,
that radiates extreme energy.
Be that ray of hope,
that fills you up with light.
Let’s be strong.
Take care of yourself,
so that we can take care of others.
Eat well.
Sleep well.
Train well.
Hydrate.
We are in this together.
Let’s smash it.
One thing I would like to tell you,
IT'S ABSOLUTELY POSSIBLE.
When I started,
I started with just one thought.
One day at a time.
No matter how much time it’ll take,
I’ll keep on blasting every single day.
I focused on my routine.
What was it?
Food.
Training + Cardio.
Water intake.
Sleep.
I went on just sticking to them.
Things started to change.
I started getting overwhelmed,
to see myself changing.
I never stopped.
Accept that your journey,
is going to be filled with failures.
Because every success story,
is incomplete without failures.
They teach you.
Learn, and grow from them.
Destroy your limits.
If you wish to transform,
If you have that fire in you,
ask yourself,
Are you ready to put in the work, consistently?
If yes,
then welcome to the club.
Because it’s a different world altogether,
on the other end of your dreams and fear.
Bas, RUKNA NAHI HAI.
Video link : ( https://www.youtube.com/watch?v=3VHwrRX5itY&t=4s )
Mangoes for me were a luxury back then.
I use to get to eat them
only during my summer vacations.
If we are not going to visit our Grandparents,
then my father use to get us
a HUGE wooden box full of mangoes.
I use to start my calculations as to
How am I going to finish them off?
This morning @vaibhavamehta
Surprised me with a box full of mangoes
And made me feel nostalgic.
Pata hi nahi chala,
Kab hum bade ho gaye.
Choti choti cheezein bhi,
Khushiyan de jaati hai.
And mangoes are also very diet-friendly.
100gms mangoes = 65-70kcals
Please go ahead and add it to your diet as well, and enjoy the seasonal fruit,
with your loved ones.
The process remains the same for everyone.
The grind remains the same for everyone.
The rules remain the same for everyone.
We all are on the same ground.
The runway remains the same for everyone.
Just that, some flights take off to New Jersey,
Some take off to Chennai.
Some start at 60kgs, by being at 22 years.
Some start at 178kgs.
I took a lot of time to take off,
Just like a lot of people here.
We all go through the same grind,
during our journey.
You know what?
That’s ABSOLUTELY NORMAL.
Let’s normalize this.
Let’s enjoy the process, master it and own it.
Let’s work on our habits.
Let’s enjoy the journey.
Because it’s always YOU VS YOU.
Bas, RUKNA NAHI HAI.
Every morning is a new chance to get up and destroy your limits.
We wake up with sheer enthusiasm,
We put in every ounce of blood and sweat,
The alarm goes off and we are back to square one.
Don’t.
Allow.
This.
What you will allow, will grow.
One thing that you always wished you want,
For which you are ready to put in work,
For which you are ready to go to any extent,
A dream that only you can see,
is now absolutely possible.
You just need to plan well and execute.
It will be difficult.
It will demand your time.
It will demand your undisturbed attention.
It will demand you to change your habits.
But, it’s POSSIBLE.
Start slowly.
Fail.
Get up again.
Fail again.
Get up again.
Be happy with the idea of discomfort.
The game is all yours.
Bas, RUKNA NAHI HAI.
Thomas Edison failed 9,999 times before he invented the light bulb.
If he would have given up,
We wouldn’t be sitting under the light.
You are not meant to be average.
You are here to stand out.
Log pagal bolenge,
Lekin yaad rakhna,
Pagal log hi duniya badalte hain.
Life will throw innumerable situations,
Life will make you hit the rock bottom,
Life will make you fall on the knees,
Stay there.
Be there.
Take that blow,
Cry.
Blame your surroundings and people,
Once you are done doing that,
Buckle up, and
DESTROY.
Bas, RUKNA NAHI HAI.
There are 2 most important phases of a fat-loss journey.1) Losing fats - slowly and steadily (over the period of time)
2) Maintaining the lost weight at decent calories
When I started,
I wanted to reach a certain number, DESPERATELY.
I reached there.
I was literally starving there,
because I was afraid that I'll gain back again,
If I start eating more.
I was afraid to add the calories back,
because I was gripped by fear.
Please don't be me.
Fitness is not reaching a certain point and coming back home,
It's a process of being there at the top and enjoying the perks.
Plan your journey very well.
Don't be in a hurry to reach a number.
Focus on the process.
Focus on the process.
Focus on the process.
Because that's what is a permanent fixture.
You can go as fast as you can,
be ready for the repercussions.
Faster the fat loss,
Lesser the calories,
Lesser adherence,
Lesser chances of you staying there.
Enjoy your journey
and pay less attention to the scale.
If you want to be in the game for a longer period,
take the route less traveled.
Bas, RUKNA NAHI HAI.
Human potential is limitless.
You have the power to do anything.
You need to, need to, unleash your beast within.
This power can be unlocked,
by just starting.
Start.
Day 1.
Day 2.
Day 3.
Day 4.
Day 5.
Day 6.
Day 300.
Fall of the wagon 1000 times.
Get back 1001.
Cry.
Get hurt.
Crib.
Do anything, but keep going towards your goal.
Destroy your limits.
I believe more in actions.
Make it happen.
Bas, RUKNA NAHI HAI.
No matter what,
You will be judged.
No matter what,
You’ll be judged again and again.
Let them judge.
Be you.
Try, to be you.
Acceptance is the biggest lesson that I learned from this story.
If you want to work on your weaknesses, you need to accept them first.
If you want people to accept you the way you are, you need to accept yourself first.
Let’s make this year more of matches and less of wigs.
Happy new year.
Bas, RUKNA NAHI HAI.
Always try to find the light at the end of a tunnel.
Always be that blazing fireball that is about to destroy.
Do the things that are necessary.
Doing them is absolutely going to make you feel confident and gives you a feeling of accomplishment.
Iss duniya bhar ki negativity mein,
Positivity ka bhandaar bano.
Karke dikhao.
Bas, RUKNA NAHI HAI.
Sedentary lifestyle.
Lack of exercise.
Lack of proper nutrition.
More screen timing.
Less sleep.
Less water intake.
The list goes on.
We all wish, but very few tend to work towards it.
Office. Ghar. Office. Ghar. Office. More work.
It’s not that we don’t intend to, we do.
Finding a way and working towards it, is THE NEED OF THE HOUR.
Panel discussion with :
Dr Krishnamurthy (Cardiologist)
Dr Das (Diabetes management)
On 10th DEC, 4.30pm-5.30pm on @fittrwithsquats Facebook page.
If anything makes you feel like you are carrying a truckload of burden, lighten it.
Because if you can feel the burden, you have the power to lessen it too.
Nobody else can do it for you.
Let go of all the things that weigh you down,
Let go of everything that makes it difficult for you to breathe.
Let go of everything that doesn’t give you joy,
Accept it.
Work on it.
Destroy.
Why? Because you can.
Bas, RUKNA NAHI HAI.
Every time I use to open the refrigerator to drink water, I use to pick up a few sweets, just because they were lying there.
This leads to ‘conscious’ overconsumption of calories, which leads to monstrous guilt.
Get back on track.
Eliminate the trigger foods.
They are designed in such a manner so that you tend to eat more.
Highly palatable.
Give out all the sweets and empty the refrigerator.
The more you see them, the more you eat.
Remember, why you started.
To change.
Never ever, ever forget that.
Chase your dreams.
Small habits, lead to great lifestyle changes.
Take it slowly.
Don’t be too aggressive with your strategy.
Focus on making it a habit.
Dwell slowly.
Hold onto it.
That’s the only way to stick to it, and live your life like a warrior.
There isn’t any ‘one plan fits all’ solution for every problem. There isn’t any template solution for every case. Every case is different and needs to be understood at the grassroots level because we humans are all designed differently. The scientific principles remain neutral for everyone, but the application and approach are always different. Binge-eating, cannot be solved by just putting people on a calorie deficit. There are deeper emotional ties with the food that we are bonded by. Food relationship is the king.
Address the issue.
Neglecting it is going to make it worse.
Allow more time, but solve it at a grass-root level.
This lockdown has taken a toll on our activity levels. From going to the office to meeting your friends to weekend getaways a lot has been affected. This has also affected playing on turfs, grounds, and all the outdoor activities.
Any kind of movement that you like to do, do it.
Walking, the simplest form of exercise and doesn’t even require any equipment. Use it. When you walk 5-10k steps, that makes you move as well as helps you being active.
Run/Jog/Walk/Cycle - all are movements.
Pick one that excites you and makes you feel like doing it repetitively, go for it.
Have an amazing fun-filled day with your loved ones, spend quality time with your family, friends and get an abundance of blessings from your elders. Have a happy rakhi.
Ask your sisters to make protein wala khana or else no gifts for them.
Balancing between the important areas of life is very essential. We need to learn to manage between them. It doesn’t happen overnight. Remember, all the areas are necessary, and all need enough time to grow. Never allow one area of your life to sabotage and consume the other areas. We all have one life. Balance.
Family and friends
Work
Health
If it has taken us a lot of time to get here, it’ll take time to reach where we want to be. That’s where your hustle will take you to. Patience and setting realistic goals should be the foundation of our journey. That’s what is going to keep you in the game, in the longer run. Build your foundation, be ridiculously positive towards your goals, and put in an honest amount of work, every single day. That’s the winning secret.
It all starts with a belief. If you think you have a pinch of what it takes to be there, you can. Believing in your craft and your potential is the first step towards self-realization. You have the power to move mountains. Put all your work in that direction and smash your targets.
Bas, RUKNA NAHI HAI.
Habits are something that is going to be with us, for a long period of time. Spending a good amount of time during the foundation period is absolutely going to give you returns, in the longer run. It’s a part of the process. The start is always difficult, but you’ll get through it over a period of time. Habits cultivated, stay with us forever.
We all are designed differently.
We all have a different start point.
We all have our own set of habits.
We all have different activity levels.
We all have different body types.
We all have varied training experiences.
Even metabolism is different too.
You cannot compare somebody’s chapter 12 with your chapter 2. We all have our own individual goals. The game is, and always will be to better your health. Comparing your week 16 with somebody’s week 10 is upright wrong.
Focus on your game.
Improve your game.
Play your game very well.
You have 7 days a week like how every champion has.
You have 6 muscle groups to train like everyone.
The game plan is the same for everyone.
Just, concentrate on your game.
Keep on putting efforts, consistently.
That’s how we grow.
There is no secret.
The only answer is mad work ethic.
Destroy your limits.
Bas, RUKNA NAHI HAI.
One thing that this lockdown has taught us, is that we don’t need a lot of things for survival. Just a basic few things are enough. In this modern era of technology, work, and hustle, I sometimes feel that we have stopped appreciating the tiny things around us. It’s high time that we make each and every day more productive and most importantly, try to find something that makes us happy. A few crazy friends by our side, to talk about everything, is all that we need.
Carbs are not bad. They have unnecessarily got a bad name. Stop assuming them as Gulshan Grover or Amrish Puri. They are like Prem of Maine Pyaar Kiya. Once the protein intake is set, then the remaining calories can be adjusted from fats or carbs, depending upon your adherence. You tend to hold 3gms of water per gram of carb intake. So if you feel you can do better at low carbs, go ahead. If you feel you can do better at moderate carbs, that’s fine too. It’s like a tailor-made stitch. Every size is different from one another.
Don’t panic when you see the weight going up, after introducing carbs, that’s fine. You will only gain fats if you eat more than your maintenance calories.
Plan smartly, that’s what is needed.
A properly balanced structure.
Working on the same muscles again and again, over and over again is like a party to your muscles. Muscles are contractile tissues. You cannot confuse them. I’ve overheard people saying if you keep doing the same exercises, your body will get used to it and will stop producing results. That’s not true. Keep challenging them and keep getting better at whatever you are doing. Make them grow. Fuel them. Muscles need to be constantly challenged. So, focus on progression. Focus on getting better at the movements and take care of the recovery.
Your body starts tapping the available fat stores and it starts utilizing it as a source of energy. Eat and train like a beast. The fats from your cupboard are used as energy by our body. This process is known as fat oxidation. Ghar ke paise kharch ho rahe hain.
Move more.
Eat-in a calorie deficit.
Train regularly.
Sleep well.
I recently did a 'QnA'
and wanted to cover as many questions
I can, in this format.
I hope this could be of any help.
If you want me to cover any questions,
you can send me a message.
I'll try to answer them,
as per my understanding.
Let's learn, educate ourselves, and keep trying to better the quality of our lives.
Namaskaram.
We all have some flaws.
We all have an intent to reach and smash our goals and live the life that we always desired.
When it comes to your fitness goals, the correct mindset that you need to wire in, is about building a rock-solid foundation of incredible habits.
We just need to master each and every section, that needs more work.
Sleep
Water intake
Nutrition (also veggies)
Training (also cycling, walking, cardio)
Spend a good amount of time to master each parameter, and then move on to another. Your main goal should not be to lose the fats faster, it should be to master these incredible habits, which can stay with us, life long.
Spend a fortune of your time building and nurturing them and see how the magic unfolds. This leads to a peaceful life, a happy place. It will take you far away from the number chasing game, and more towards a self-loving victory.
As we track our calories so as to take the guesswork out of the picture and to hit the precision, the total volume of the work done should be tracked too.
This gives us an idea as to where we are with regards to the strength, and how can we improve better in the areas, that require more work.
We all start at a weight, which weighs even lighter than a Marie biscuit. But as we progress, we don’t even consider the weight that we started lifting.
Training Volume, as some people may also call it as Workout Volume =
LOADS X REPS X SETS = TOTAL VOLUME
Track your calories.
Track your training volume.
Track your water intake.
Track the number of hours of sleep.
Keep on improving the above parameters, slowly and steadily. That’s how we grow and become stronger individuals.
Bas, RUKNA NAHI HAI.
There are many ways to go on in life.
There is no thumb rule for any path.
Life and success don’t come with a manual.
It’s always the hit and trial method.
There is no rule book for success.
But there is one rule that works very close, hard work.
Either you can follow what others are doing because it’s safe and can provide you with security.
Or you are free to create your own path too.
If you choose the path that others are choosing and fail, you can blame others too.
There will be others to share the pain too.
But If you choose a path of your choice and fail, start learning to take the blame.
Nothing comes easy.
It is bound to be that way.
If it’s easy, it’s not going to last long.
Struggles are adventurous.
Wear your bandana and hop on.
Be ready to take criticisms and be ready to be around people who don’t believe what you do.
If you are going through the above-mentioned instances, welcome to the club.
You need to grow a pair of steel.
Ispaati andakosh.
If you are crying that your idea sucks, still have an iota of chance, and believe in it, stay there.
The other side is filled with failures, insecurities, disbelief, etc.
You are already going through it.
But if it works, you’d be able to see the grass on the other side of the spectrum.
Till that time,
you are like an unproved theorem.
But once you start sparking,
You become a live volcano, waiting to erupt.
If you feel you are struggling,
pat on your back and start believing in yourself.
Go find a corner and cry.
Look into your parent's eyes and show them the belief that you have it in you.
"India da coat paana hai?
Aivenyi?
Arey aise hi nahi milta.
Mehnat karni padti hai.
Daudna padta hai.
Ise haraana hoga.
Sher Singh Rana ko.
Bol, Hareyega?
Sher Singh Raana ko Harayega?
Crying Milkha - AAHO!
Coach Saab - Tu aise 100 Sher Singh Rana ko harayega."
That madness to get dirty, eat shit and survive on peanuts, is what makes a rock-solid champion.
Insecurities,
Fear of failure,
Seeing others grow,
will always be there.
Be a wildflower that grows in a forest without anyone watering it.
Bas, RUKNA NAHI HAI.
@themoneta
A dear friend of mine lost his family member and people bombarded him with questions like how and when etc.
It's not like he didn’t want to answer, he was not in a situation to answer at that moment.
When I got the news, I was petrified to the bone and didn’t know how to respond or how to face him and what I should be doing.
We all fall into such situations,
because many of us don’t know how to respond when we hear of losing a closed one.
During this pandemic too,
when we hear of people losing lives due to COVID-19, we just get clueless sometimes as to what should we be doing.
Just be with them.
Talk to them and listen to them.
Hear them out.
Just be there, hold the space.
Talk about the memories of the deceased.
Do what you can.
Share about your experiences of dealing with grief.
But please,
Don’t pounce on them and ask them repeatedly to share the ‘how’ 1000 times.
I experienced this when I had lost someone dear to me.
We are not perfect.
We don’t know how to act in such situations.
It’s alright.
Be you.
Do whatever you can to bring peace to the family of the person, who returned back.
We can at least be humans first.
We all miss our ‘me time’ at the gym.
Those set of different dumbbells.
Those benches.
Those plates.
The sound of the plates during Deadlifts.
That scream when you are about to hit your ‘1 REP MAX’.
We all miss that zone.
We can never match the intensity and the fun that our happy place gave us.
But, we need to adapt to the new normal.
A lot of people I coach, tell me that they miss working out at the gym.
I agree.
Me too.
We all do.
But we just cannot sit and not do anything.
Pick up a sport if you would like to.
Any sport.
@got2bshree finds his happy time by lifting, bodyweight training, and resistance band workouts.
@niketapurandare has got a new cycle and she’s making the most of it along with her home workouts.
@digvijaykarpe trains on his terrace and goes for walk/run etc.
@munmunsharma24 goes for a 5k run and kills it every day.
@parularora90 kills her workout and 10k+ steps every single day.
@lodha.chirayu got his set of dumbbells and is blasting his workout on his terrace.
@jainekant waited long enough for his dumbbells and now is destroying each set with madness.
@bhatia79neelu was injured since Feb and now is back to the grind with her gym setup, killing it every day.
Why am I telling you all this?
Because these are the people who are making it happen with their actions.
We all need to adapt to the new environment.
Gyms are always there, and will always be our playground when they’ll open.
Pick up a dumbbell,
Or a resistance band,
And start the grind.
PVC weights.
Metal weights.
Iron weights.
Buy anything that fits your budget.
Do it.
Doing something is always better than not doing anything at all.
Move, you are not a tree.
Bas, RUKNA NAHI HAI.
I was someone,
who always use to look for motivation externally.
I thought that I’ll be motivated, I should be motivated every single day.
I went on doing things.
I kept myself busy by watching motivational movies, listening to motivational songs, etc.
I use to use that motivation, in my efforts and in all the activities that I did, in day-to-day life.
My training.
My cardio.
My walkathon with friends that I did every night.
During that time @gmpunk got me a Fitbit and I started tracking my steps.
It was a charm to track my activity levels using an app.
I got into the game.
If you put in continuous efforts, you are going to get it.
I knew that very well.
I never doubted my own self.
I never cried when the scale didn’t move.
I just put in more effort.
Over the period of time, this madness, this mindset, this craziness to reach your goal and to be a legend, becomes a habit.
Boom.
You unlock new potential.
You should radiate the spark,
You should be like a warrior on a battlefield.
Your efforts should speak volumes.
Your work ethic should represent you.
Your results should reach before you.
That’s how you become a legend.
Be a powerhouse of self-motivation.
Bas, RUKNA NAHI HAI.
As a kid, I’ve always been surrounded by strong women, who were decisions makers in our family.
My Nani and my Dadi were always the ones who took decisions.
When I use to visit my native,
my jaw dropped when I saw her milking our cow.
I thought ‘Nani kyun kar rahi hai?
Yeh toh Nana ka kaam hai.’
From doing the accounting work of our farms in Andhra Pradesh to taking care of the farmers, their families and being the kingpin of the entire village, I was just awe-struck to see her support her husband.
Taking care of the fodder for the cows, keeping a tab of the rice mills accounts and a feast for all our cousins every day, she nailed every responsibility, like a Gangster.
I use to ask her ‘don’t you get tired?’
To which she used to reply, ‘I’ll get lethargic if I don’t work’.
She was a hero to me.
From drawing a rangoli in the verandah to cooking finger-licking meals, she was an all-rounder.
In life, we are surrounded by a lot of responsibilities.
Some are our chosen ones and the others are the ones, that we need to carry.
Zindagi ke chungul mein bohat baari apne sapno ko ‘hold’ pe daalna padta hai.
There is still hope.
You can still make it happen.
Never ever stop believing in yourself.
Yes, it’s very difficult to manage your current busy lifestyle.
But, it’s not impossible.
There is still hope.
You still have that warrior spirit in you.
You still can go that extra mile to achieve your dreams.
You still have that mad willpower that is waiting to get unleashed.
People won’t support you.
Your family, partner, won’t support you.
Still, make it happen.
If not now, then when?
Kab tak apne sapno ko dabake rakhoge?
5 years down the line you will look back and only regret it.
Take a step.
Because your goals matter too.
Ignite the spark in you,
and turn it into a wildfire.
Bas, RUKNA NAHI HAI.
A DIET = Way of life.
It should not be way too restrictive and a dieter should be able to adhere to it, with budget constraints too.
Mere Ghar jo groceries aate hain,
Woh aap sab ke ghar bhi aate hain.
We all eat almost the same staple, since birth.
Our diets should have a good amount of proteins and fiber, which has tonnes of benefits.
Proteins diet mein add karna,
Kisi ‘Brahmāstra’ se kam nahi hai.
Vegetarians can get their proteins from
Soya chunks.
Paneer.
Cheese.
Whey.
Lentils.
Cheese.
Tofu.
Greek Yogurt (I envy such people)
-
Non-vegetarians can add all of the above and can include,
Chicken.
Eggs.
Fish.
Prawns.
Etc.
-
Once the above things are set,
Try to keep the food items as simple as you can.
Less hassle for cooking,
More time for being productive and putting effort.
Once the plan is set,
Time to start adhering to it by quantifying,
so that we can work on precision.
You need an intent to change.
Get ready to put in mad work
and the results are waiting to be yours.
-
Nutrition to be on point.
Sustainable calories.
Train your muscles harder.
Walk. Cycle. Run.
Keep yourself hydrated.
Sleep.
Boom.
Here, I just spilled the secret.
Please unread this okay? Okay.
Namaskaram.
This is the law of nature.
You get what you work for.
If you put in an honest amount of work, your blood, sweat everything, it’s yours.
You deserve to be called a champion.
Your work ethic should create an aura around you.
You should be known as a person who does things.
Many times when you get disheartened as to ‘why me?’
Why didn’t things work?
Where was it that I lacked?
Introspect.
The answer is simple.
Your efforts were average.
You just needed more effort and patience.
Be the master of your own empire.
Work so hard, that you should ‘outgrow’ your old you.
Be a doer.
Actions.
More actions.
Efforts.
Mad work ethic.
Boom.
It’s yours.
Don’t be a crybaby.
Go and make things happen.
Earn it.
Do you know why?
Because you can.
Bas, RUKNA NAHI HAI.
There are different reasons why you might not be sleeping.
Sleep is very very very important for recovery.
The more you are awake, the more you tend to eat, resulting in more fat gain.
Studies show that exercise results in better sleep patterns and recovery.
Sleeping for lesser hours may also affect your metabolism.
Don’t take ‘sleeping less’ lightly.
No, you don’t gain weight if you sleep in the afternoon.
Mummy’s and relatives around the world are responsible for spreading this rumor.
You only gain weight when you eat more calories above your maintenance calories.
There was also a study that was done on two groups, of which the end result was shocking.
The group who slept lesser lost around '50-55%' of lesser fat mass than the other group.
Yeh toh bada toing hai.
Zindagi kaafi fast ho chuki hai.
We can go to any extent to make our lives better, but not at the cost of our sleep.
Yes, jaan laga dete hain hum to chase our dreams.
But, not at the cost of our health.
A good sleep-wake cycle solves a lot of our problems.
There was a study done on an ‘Aashiq’, who use to be awake to see whether ‘she’ is online or not after she said good night.
This resulted in her wedding and the poor guy’s sleep cycle is still the worst.
Don’t be that guy.
WhatsApp’s ‘blue tick’ has destroyed more sleep cycles than Corona.
Fix your sleep.
Take care.
Good night.
Sweet dreams.
Sleep well.
‘Abs’ is the short form of the entire muscle group, know as ‘Abdominals’.
From the very first time, we saw someone sporting a pack of those washboard abs, our jaws dropped.
No matter what,
we all have that dream of achieving that target of getting those muscular biscuits,
at least once in our lifetime.
Abs are just like any other muscle group in the body.
Just give them special attention like how you give it to your favorite muscle group.
A lot of times,
we usually tend to neglect this muscle group.
Drop your body fat and train those abs harder.
You will see them popping out.
Go for it.
Make it happen.
Bas, RUKNA NAHI HAI.
He cleared his UPSC written exams,
but failed the interview for 8 straight years.
He failed 84 job interviews to get a job.
People didn’t want him to be a part of their gang because according to them he looked like an uncle.
After he got a job, he traveled 70kms every day, because there was no other option.
His back started slouching, because of his continuous two-wheeler commute.
He was misguided and was told to consume Non-Veg, to build his dream physique.
He did that too.
Being a vegetarian, he gulped down boiled chicken, because of GOALS.
He didn’t give up.
He wanted to see something coming to life, that he always dreamt of.
He chased it.
He made sure he stuck to his plan, no matter what.
He started loving the process and started enjoying the grind.
He destroyed all his limitations and emerged as a winner.
He is ( @king_govind )
We all have the power to chase our dreams and bring them to life.
Apne sapno ne liye pagal bano.
Nobody should come between you and your dreams.
They are your dreams.
Work for it.
Talk about it.
Make it happen.
Bas, RUKNA NAHI HAI.
Let go of all the things that make you carry that baggage.
Let go of everything that pulls you down.
Let go of everything that destroys your peace of mind.
Let go of everything that kills your mental peace.
It all starts when you put in action, to get free.
Take that first step.
Free yourself.
It doesn’t matter who is untying the knots.
Just release them and, break free.
It doesn’t make you any less of a human.
It doesn’t make you any less of a person.
What’s more important here, is that it should not occupy a space in your shell.
Choose peace.
Why?
Because the moment you let it go,
you unlock a new mindset.
Happiness.
Namaste.
When we start something new,
we all look for instant gratification and why not?
We are putting in the work and we expect the returns.
Why shouldn’t we?
We should.
But it doesn’t work that way.
Nature has its own rules.
You get what you work for.
There are many instances where we keep
on giving our everything, but still, we couldn’t reach where we want to be.
Don’t worry.
Just keep on working even harder.
The goal might be around the corner.
The real growth lies when we keep on doing the same things, over and over again with consistency.
Patience.
Every tree out there was once a seed.
Trust yourself.
Believe in the process.
Believe in your dreams and keep on putting in honest efforts.
Because things change.
Go chase your dreams.
Destroy your limits.
Bas, RUKNA NAHI HAI.
The first time when I came across the word ‘Depression’, my first reaction was that it means ‘sadness’.
I didn’t know what state of mind people go through or have when they are consumed by it.
It’s not less than a battle.
A battle that you are fighting with your own thought process that is consuming you, every single day.
It’s time we break the boundaries and talk about it and seek help when it comes to being at peace.
Nothing matters more than a person’s mental peace.
There are the best counselors and therapists out there, who can just change the entire game altogether.
They are so well equipped with it, so passionate about it, that talking to them feels like home.
The best part, they won’t judge you at all.
A doctor doesn’t judge you because you have a cardiac problem or you have high blood sugar.
A gynecologist doesn’t judge you if you have an irregular cycle.
They treat you.
They try to make you feel at ease.
Seek help.
No matter how bigger the problem is,
no matter how unsolvable it seems like,
no matter what people have an opinion about you,
There are still ways to come out of it.
Because life is beautiful.
There are millions of things that can be done.
There are trillions of places to visit.
There are zillions of cuisines to be tried.
There are gazillions of reasons to be alive and make them all happen.
You have the potential to make it happen.
Go and share it with your close ones and cry your heart out.
You deserve happiness.
You deserve to shine like the brightest star in the sky.
You are not a star, you are the entire constellation.
You deserve everything.
Don’t keep it with yourself and suffer the consequences.
Share.
Things change.
Take the first step.
Make it happen.
We all are with you.
Yes.
We are.
We all are.
Love. Peace. Happiness.
- Siddesh.
Social distancing is the need of the hour and very much important to be implemented. We have seen the numbers growing of all the nations, every hour, exponentially.
Please take care of the elderly and avoid public gatherings as much as possible. We don’t know who is the carrier or who is already infected. If you have been suggested to be in quarantine, please follow that and stay indoors.
A huge bow down to the medical professionals for giving out their everything.
Stay home.
Let’s fight this together.
Peace.
As the Coronavirus has taken a toll on almost everything, the gyms have closed almost in all the countries all over the world. What needs to be done in order to be more active and to get the work done?
Home-Based Training
Bodyweight training.
Resistance band training.
Either you can do a full-body split.
Either you can do an upper/lower split.
Walk | Run | Jog | Cycle, etc.
Play badminton, cricket, etc.
The idea is to be more and more active.
Go for a trek.
Go for a walk in the park.
Walk at least 10k-20k steps every day.
Move as much as you can.
If you have a cycle, make the most of it. 5kms every day.
If you stay in the countries where the temperature falls way too low, stick to home workouts. Indoors. If you have a cycle or an elliptical or a treadmill, use it.
It all boils down to one thing, INTENT!
Where there is a will, there is a way.
You can also use bottles to work out if you can’t or don’t want to spend on dumbbells and resistance bands.
Keep using sanitizers.
Maintain basic hygiene and take care of yourself and your family.
Bas, RUKNA NAHI HAI!
How do people get results?
Because they put in honest work every single day.
When you put in work consistently, drink enough amount of water and sleep well, you get results. That’s a very basic answer, isn’t it? I know.
That’s where a lot of people fail to understand. The magic lies in doing this same thing over and over and over again.
The only magic formula is - CONSISTENT EFFORTS EVERY SINGLE DAY.
We always have this goal of transforming in the 12/16/24 weeks etc. Though it’s a good step to get into the habits so that you start believing in your own self. We all have a different standpoint. Spend more time into carving your own self. Spend more time finding your true potential. This is the stage a lot of you will come across during your journey when you start seeing the changes.
Take that to next level. If 12 weeks can give you such a beautiful start, imagine what will happen when you put in 52 weeks. There is more in the game to offer. You see the legends or the people you admire and go WHOAA! That’s called being consistent for a long period. That’s where the magic happens. You start living a magical life, every single day.
Remember, go that extra mile.
It’s always empty at the top.
If not we, then who?
If not now, then when?
It’s the place that we live in.
It’s important to take care of our health and shall not wait for a doctor’s prescription to alarm you to break the bubble.
Do not allow the sedentary lifestyle to take the charge of you. Instead, you are the first to take the charge of your body.
We have trillions of things to accomplish, and that is only going to happen, when we keep the engine running, without any hassle.
Don’t wait for the medical reports to make you move. Take charge.
Why? Because you can.
Questions & Answers
Note: I've used a Snapchat filter to answer these questions.
I have answered a few of the questions as asked by @sandeepkulkarni83
Let’s learn, educate ourselves, and carry on the legacy of passing on the correct knowledge, to the entire human race.
1) Insulin spikes. Do we need to worry about them?
2) Per meal consumption of 25-30gms of proteins, is it waste?
3) Creatine | Whey | Caffeine. One of the most researched supplements?
4) 4-6 reps or 8-12 reps? Which is the best?
5) Whey protein. Quality vs Quantity? How to find a genuine one?
6) Slow twitch and Fast-twitch muscle Fibers.
The start is always difficult.
Why?
Because it’s something that we never did earlier.
But as you lose yourself in it, that is when you discover your true potential.
The magic unfolds, in the process.
To see and to live the life that you always wanted, don’t stop.
The process begins when you start and it continues till you keep on destroying it.
It’s a two-way process. You will get to see the magic when you start believing in it.
Believe in yourself.
Believe in the process.
Get past the judgments and the distractions and destroy your limits.
One day at a time.
Make it happen.
Bas, RUKNA NAHI HAI.
There are a lot of things that you can do during this period to be more productive. I know it sucks to be home for a longer period of time. But, let’s be optimistic about the entire thing and get the best out of it.
1) Don’t overeat your ????????. It’s so easy to grab something or the other when someone else is eating.
2) If your can, and if you feel it’s safe to play downstairs, go and play badminton.
3) Cycle.
4) Home workouts. Using bottles/dumbbells/ resistance bands.
5) Walk | Run | Jog | 10-15k steps for the go.
6) Manage your stress. It’s a great time to work on your sleep cycles. Get it fixed.
7) Start a podcast, which you were thinking about for a long time.
8) Start reading that book which you were waiting for.
9) Watch your favorite TV SHOWS!
10) Play indoor games. Carrom/UNO etc. (Don’t fight on draw 4)
11) It’s easy to get indulged in arguments when a lot of people are around and when all are working from home. Avoid that. Control your anger and let the other person win. You may win the argument but will lose the person. Thoda maturity dikhao.
We need to fight this pandemic together. Be safe and keep yourself and your family sanitized.
Bas, RUKNA NAHI HAI.
All the medical professionals all over the world, who are continuously putting in everything, thanking you would only be an understatement.
It’s you who are making us believe in humanity. It’s you who are making us believe how one human can be of any help to another human, during a time of crisis. Thank you for reinstating this belief.
Thank you for everything.
I bow down to each one of you, who are giving their everything to fight this phenomenon.
All power to you.
If you are one of them who is still thinking about whether to use that resistance band/tube or that one set of dumbbells that you think will not match the volume with that of your gym workout, then it’s high time.
Yes, it’s difficult. But things have never been easy. We need to learn to adjust to the environment and dominate. It’s all about the mindset. If you seek a problem, you will get thousands of them. But if you seek a solution, you will become a problem solver. Don’t be someone who complains. Instead, take the hardest path. That’s where your growth lies.
◾️ Start with the home workouts, slowly and steadily, and beat your own records. Put on some music and destroy your 30 mins training session.
◾️Train in your workout gear. It will get you into the zone.
◾️ Don’t train till failure. Keep some repetitions in reserve.
◾️ Find a place in your home where you can train and show up every day.
◾️ Wash dishes, do the cleaning, etc.
Remember, use this period productively.
Move, you are not a tree.
Don’t lose your mind. Get used to making peace with your surroundings, including people. Utilize this period by doing something that you always wanted time for. Have a positive and optimistic approach. Doing something is still better than not doing anything at all. Eat good food, follow your home workout routine and take care of yourself. It’s all about the mindset. Remember, we need to be problem solvers. Come what may, we need to fight this too. Bas, RUKNA NAHI HAI.
The 2 most important assets that we need to be grateful for, our family and our health. All the people who are away from their family, I wish you unite soon and all the people who are with their family, make the most of this time, with your loved ones.
Let’s stop taking things for granted and let’s be grateful for everything that we have.
Let’s spread positivity, love, and happiness.
You are never going to get time, ever. We need to work on it. We need to manage it efficiently. We have all the time in the world, let’s make it happen. Either you can make an excuse or take a step to change. The power lies within you. Destroy your limits.
This is the 2nd video of the series, where I speak about the importance of calories and the basics of it.
What are calories?
What are maintenance calories?
TDEE (Total Daily Energy Expenditure)
These are some of the concepts that I have tried to explain in very simple language. I hope you find this helpful.
There are 2 main important aspects.
?) Nutrition.
?) Training.
Diet is actually derived from a Greek word called DIAETA, which means 'Way of life'. This is again divided into 5 important parts which sum up everything.
?) ?????????????
?) ????????
?) ????
?) ?????
?) ?????
Like how a car understands petrol or diesel as a fuel, the same way our bodies understand ????????.
????????!
We can intake the food, and we can expend the calories. It’s the energy intake and energy expenditure. Whenever we indulge in any kind of activity, our body burns calories. Hence, training.
These are the ?? ????????? that we can perform, without the need of any accessories. It’s a 20 minutes fun workout routine, which will make you sweat like crazy. Each exercise you need to perform for ?? ???? ??? ??? ????????? ?? ???? ?? ????? ?? ?? ??? ???? ??????. If you can perform only for 10-15 secs, that is fine. I believe that doing something is still better than not doing anything at all. But, TRY!
1) Bodyweight SQUATS -
2) Bodyweight PUSH-UPS -
3) Bodyweight CALF RAISES -
4) CRUNCHES -
5) MOUNTAIN CLIMBERS -
6) SPOT RUNNING -
7) JUMPING JACKS -
8) BURPEES -
9) RUSSIAN TWISTS -
10) PLANKS -
When you combine your Nutrition program with a solid Training program, you start getting the results. Make sure you sleep for at least 7-9 hours and keep yourself hydrated.
We need to make this a lifestyle.
RUKNA NAHI HAI!
We all start somewhere.
We start because we want to change.
We want to change because ____ (we all have our own reasons)
It may be an incident for someone, that might have changed their life.
We start with baby steps.
We keep learning.
Every damn day.
It’s so important to be happy and grateful about our lifestyle and progress, during our fitness journey, because it’s long term. It should be.
There are no quick fixes.
We need to fix it completely.
Enjoying every day, being optimistic about every aspect of it, is where our maximum energy should be spent.
One day at a time.
Enjoy the process.
Bas, RUKNA NAHI HAI.
Nobody should come between you and your dreams. They are your dreams. If someone taunts you or tries to bring you down, don’t waste your energies in acknowledging or arguing. Focus on your craft, channelize them and destroy your limits.
Protect them.
Nurture them.
Make it happen.
You have all the power in the world to accomplish them. Go for it.
Bas, RUKNA NAHI HAI.
You are never going to get time.
Things are never going to be favorable.
It’s all about how bad you want it.
It’s all about that dream that no one else could see but you.
It’s all about that fire within.
It’s all about the things that you wanted to change but kept on procrastinating.
Now is the time to unleash the beast within.
We have 1000 reasons to avoid it.
Work for that 1 reason, which you want to accomplish.
TC 10 it is.
Pick up your swords.
The battle is going to begin.
Let’s make it happen.
One day at a time.
Bas, RUKNA NAHI HAI.⚔️
???? ?????????????? ????????? is ????????? ?? (@fittrwithsquats).
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They say that beauty lies in the eyes of the beholder.
We all have our own lives and we don’t need to compare them with others' perspectives of happiness.
Happiness might be something else for them.
It might be something else for you.
Comparison only brings more burden.
Let go of that burden.
You are beautiful in your own way.
Take a step to live the life that you always wanted to.
Let go of the judgment.
Let go of the remarks.
Let go of the negative energy.
Be you.
Do you.
Accept where you are, embrace it.
If you don’t love your own self, who else will?
Self-love is the first love.
Once you cross this stage, the next phases are sheer roller coaster rides.
Get on one, and live the life that you always wanted.
Remember, you are still the same person within.
Just putting on a few pounds won’t change you as a person.
You are the fireball waiting to explode.
You are you.
The special one.
One and only.
Love. Thy. Self.
Flaunt with confidence.
On the other side, lies the ocean of happiness.
Why do we fail?
Let’s accept it.
We fail because of many reasons.
First, one is, not putting in the ‘right kind of work.
More work is of no use if you are not putting it in the wrong direction.
If I want to go towards the north, I won’t be able to reach there if I keep walking towards the south.
Direction is important.
Too many expectations.
Too little execution.
Our body doesn’t know that we have kept a goal of 12-24 weeks.
It only follows the order of our brain.
Too many unrealistic expectations resulting in too much mental disturbance.
When it comes to realistic and practical goals, efforts are everything, that we need to put.
Allow the body to change and enjoy the damn process.
Patience? Ever heard about it?
Trust me, PATIENCE IS MAGIC.
Follow a diet that you can follow for the next 25 years.
That’s how it becomes a lifestyle.
We love the pace.
Not every time it’s going to work in your favor.
Applying the correct principles, getting to the grass-root level, and fixing the problems are important.
When you put in work and don’t get results that’s when you start feeling of not continuing it.
Don’t.
Keep putting in the efforts.
You never know where you have reached.
You might just need a few more blows to break the circuit.
Bas, RUKNA NAHI HAI.
This is a part of video series that I did for (@itscoronatime.india) to educate people more about the concepts of Nutrition and Training.
There are 3 videos and this is the first part of it. Let me break down the basics for you. Let's learn, share, spread knowledge, positivity and make more people aware of the science behind it.
Food is something that has always been on our pleasure plate when it comes to social gatherings.
Birthdays? Let’s eat out.
Team lunch? Lunch.
Corporate dinner? Dinner.
Social gatherings? Let’s eat.
Candlelight dinners? Yes, add some wine and champagne too. Oh wait, she loves vodka too. Get that man.
We are a part of this culture where we celebrate everything with food. I’m no different. I come from the same league of humans too. What I’ve observed is, these parties or social gatherings are generally over the weekends, so that means 4-6 weekends every month.
What do we do the other days of the month? (No I’m not talking about tapri ki chai and sutta). We stick to our staple foods. Yes. Since the last so many years of being an adult, and also all the years when you were forced and choked to eat the vegetables, we grew up eating our staple foods.
Dal, Rice, Chapatis, etc.
Upma/Poha/Bread etc.
Eggs/Paneer/Cheese etc.
Chicken/Fish/Prawns etc.
These were the foods we majorly ate while we grew up and also these are the same foods we will be pushing it to the next generation. If you ask your mother/grandmother about the groceries you order every month, they will tell you the same story.
What I mean to say is, these are the foods that you eat even while you are not following any diet, yes. That’s a staple. That’s the default eating pattern. We just need to put it into our routine and destroy all the targets, like a boss.
Boredom comes from missing the foods that you wanted to eat, by following a way too restrictive eating pattern. Focus on the long-term goals. It should not feel like a punishment. It should not be a burden.
It should make you feel better.
Make it a way of life, and every day will get so better and productive.
Fasting: A certain period of time (days/weeks) when you don't consume anything except water, in order to give your digestive system a break.
Vrat/Upwas: This is a kind of partial fasting where you completely rely upon fruits and vegetables, including the food items that are readily available in nature. The whole idea was to offer devotion by the means of eating less so that one can concentrate more on the prayers for the health and prosperity of the family. Different Puranas and Shastras have different versions of the same. Upanishads describe it as discipline towards food and one should respect it by not overeating it.
Nirjala is also a kind of fasting where a person doesn't drink water at all.
Some rely completely on water, whereas some opt for naturally occurring raw uncooked foods like Fruits and Vegetables. In the olden days, when our ancestors use to follow fasting, they were avid travelers. During their journey from one place to another, they completely relied upon the foods that were available to them on their way home, amidst the jungle. That is how the tradition of eating fruits and vegetables came into the existence as per the Shastras. The sect of people who had cows as a means of barter for milk relied upon it.
So milk products, fruits, vegetables, basically naturally occurring food items can be had during the holy period. Some Whey Protein powders contain Albumin which again is from the egg family.
Read the instruction label on your whey tub and always ask your Mother about the items that are allowed in the fast.
Trust me, they know everything.
Happy Mahashivratri.
Har Har Mahadev.
I was that kind of a guy who wanted to eat every single time.
I use to empty the Pure Magic biscuits, the entire packet in one go.
I use to empty the 'ENERGEE' and 'Amul Kool' bottles as if there’s no tomorrow.
Haldiram’s Bhujia and Bhakarwaadi were my go-to snacks, and they felt lonely when I didn’t eat them (So I had to :P)
The people around me told me to stop eating and also use to snatch the food from me.
I use to fight with them to win my Chips back. (I’m a warrior that way)
I didn’t know whether it was hunger or thirst or whatever the feeling is.
I wanted food. Period.
These habits went on multiplying so bad, that at a point I started accepting the way I am, and was immune even If someone made fun of me.
I started accepting the things that are going to remain forever.
I lost the battle mentally that this is how I have to live my life.
Accepting the condition is alright. Don’t be there basking in your own set of insecurities.
Do it. One day, at a time.
Move, you are not a tree.
Accept the situation and start working on it.
That’s when things start to change.
Food is not the answer to your every damn problem.
All the mistakes that I have made in the past, I don’t want you guys to repeat them. (I still make a lot of mistakes, and learn)
We have great potential to change things.
It all starts in the head.
Make your mind understand, and your body will follow the rest.
Be a warrior.
Be unstoppable.
You have the power to change.
Make it happen.
They came
They saw
They conquered
They didn't pay attention to the compliments, either criticism. They went on doing what they really wanted.
Be grateful for where you are and shoot for the stars. The process is more important, the journey is more important, that's what is the real game all about.
You have the ability to move mountains.
Fewer complaints, and more of real WORK!
Destroy your limits.
Nobody can stop you from unlocking your potential. It's all in the head.
Break all the shackles that tell you it cannot be done. Bullshit.
It can be done.
Destroy all the thoughts that put a limit on your dreams.
Dream big, work big, and achieve that which you always cherished.
Don't overcomplicate things just by overthinking about it, over and over again. What is going to take time, is going to take time. You cannot force grow things according to the speed of what you've set for yourself.
Accept the things as they are.
That's the first step.
Put in honest work, hustle harder, to change them.
Patience, it takes time.
Overthinking causes more problems than the problem itself. All the wrongdoings of years, cannot be undone in a few weeks. Allow yourself to grow into a better individual. Give yourself enough amount of time.
Go sit under a tree.
Go pet a puppy.
Go walk in the garden.
Go buy some plants.
Rejoice.
Whatever you do, they'll judge you.
Instead of focusing on them, focus on you, your actions. These kinds of rats drain all your energies and they try to divert you from your hustle.
Not doing anything? they'll judge you
Doing something? they'll judge you
Got a new car? they'll judge you
Trying to lose weight? they'll judge you
Do not pay attention to what others have to say, instead put all your energies into something that you really wish to accomplish.
Always remember, you are a warrior with an undying spirit. Make it happen.
We all have the power to change.
Believe.
Make it happen.
Do not allow anyone to tell you that you can't do it.
Get up from the ashes and destroy your limits.
The fire is within you.
It's the inner game.
Buckle up and destroy.
Rise.
We grind. We hustle. We eat well. There is an intent and an urge to transform, to get into better health. We put in all the efforts and give in everything, to believe in something that everyone can only dream of. We work. Harder.
When the scale doesn't move, we introspect as to where are we going wrong. We jump to conclusions that act as an opposing force against our goals, and we get easily distracted. This results in a decline in performance, mood and feels like things aren't working.
If you are able to lift and perform better, it is progress.
If you are able to fit into your old clothes, it is progress.
If you are able to see the inches going down, it is progress.
The numbers on the scale are never going to decide your worth. You are more than just a few numbers on the scale.
DESTROY YOUR LIMITS.
We live in an era, where we want all our work to get done INSTANTLY! There are phones competing to charge fast so that it can save time.
It's a bit different when it comes to our bodies. It's not a device that you can use for a year or two, it's something that you have to live with it, for years to come.
Taking utmost care of your body is not only important, but it's more of a necessity. Don't run behind FASTER results. It will do more harm than good.
PATIENCE!
Walking. The simplest form of exercise, we all can do without the need of any equipment. Our ancestors use to walk like anything and they were cool and fit AF!
People of all ages, do this every single day, to move from one place to another. But this thing also has one more advantage. Yes, it burns calories.
There have been tonnes of companies, launching their own set of watches, that help with step counts. THAT HELPS!
If you feel that it's only 2000 steps that you have walked throughout the day, it makes you do more to hit the daily target.
You can also track this by using any app.
It is trillion times still better than not doing anything at all. MOVE!
This is something that we all have in our minds before we start our journey. How much time do we actually need, to get into the best shape of our lives?
It's high time that we focus on doing things that's actually practical and in sync with our reality. The people that we see all over the internet, have probably years of experience when it comes to their diet and training.
We all have our own stories. Like how you got inspired by them and took up fitness, work on your own-self. If you put in honest work, you are absolutely going to get results. Though it might take time depending upon where you stand, it's going to happen.
YOU ARE A WARRIOR!
GO SMASH YOUR LIMITS!
We set goals.
We work on them.
We try to work on creating new habits.
We try to unlearn a million things.
We try to learn a few things.
It's a process.
While doing so, we often tend to lose our minds over our people, who tend to support us in our journey. Trust me, that sucks. The realization hits you, once the damage is done.
Please don't.
It's a battle with your own self, to create a better you.
Make it happen.
Don't weaken your army.
It takes time.
For everything.
Patience.
Nature has its own pace.
Do not be in a hurry.
Keep hustling.
Keep putting on honest work.
Make it happen.
The entire week, we are on point. As soon as the weekend is around the corner, as soon as you become a part of an unknown plan, as soon as nature decides to throw you in an awkward situation to make you eat something that is not on your cards, the whole world conspires against you to eat that damn meal. Yes, the weekend saga.
What happens when you eat out?
What happens when you cross your caloric intake for the week?
What happens after the day of your weekend meal?
Why do you feel guilty after that?
When we plan onto something, we do it because we want to change. We don't want to be in that same place living our lives with our own set of insecurities. It's all about the grind. There are no free lunches. You get what you work for.
The parties, the drink outs, the eat-outs, the grand weekend meet with friends, is always going to be a part of our existence. But, being guilty about 'shouldn't have eaten on that day, hurts the most.
You are after something.
It's your grind.
You are chasing a dream that no one can else see, but you.
Protect it.
Make it happen.
Because YOU CAN!
As a part of our lives, home is where we spend the maximum time with our families. We wish to give them everything that we could, to make them happy. These are simple, yet the most powerful joys of life. Involving them in your fitness journey is going to change everything for you.
While embarking on a fitness journey, the kitchen is where things are going to skyrocket. From measuring the food in raw quantities to cutting vegetables and cooking, everything that goes into your system comes from the kitchen. Involving your family here is only going to make your life easy and productive. Working out is the fun part of the process. What goes into your system for the next 23 hours, is what decides everything for you.
Make your family understand your goals and ambitions. When you are surrounded by people who want you to achieve what you dream of, you absolutely win. Make your friends understand that you are trying to chase things, and they will help you too. They will understand your goals so the whole mental game, gets easy.
The social support from your family and friends will help a lot and it will only take you closer towards your goal. It will change the entire game for you. Explain to them how badly you want it and they won't force you to eat unnecessary things, even to taste. Be it a party or any get-together, if you genuinely share your goals, they'll absolutely support you to excel.
Go ahead.
Destroy your limits.
We as humans species, tend to fail many times when we are onto something. It can be as simple as learning to ride a bicycle. It's difficult to balance initially, but once you are onto it, after a few ups and downs, it goes on autopilot mode. We didn't give up as a kid, then why now?
While driving a car, when one of your car tires gets deflated, you don't deflate the other 3. You try to fix them. So that you can reach your destination.
When you are onto your fitness journey, and when you tend to eat a meal outside your plan, why do we need to feel that 'everything is over and will start afresh from tomorrow, let me eat even more and ruin everything?' It's like adding more fuel to the fire. Never go with an 'all or nothing approach, with your fitness goals. This is exactly what I have explained in this video.
We never got a zero, neither we got 100 as an average, throughout our lives. It was always 'in between'. Doing something, attempting something, trying something, is MILLION TIMES better than not doing anything at all.
There is always a middle ground.
Don't make it a burden.
Enjoy your journey.
Before crashing into your daily schedule directly, as soon as you are up, before checking that phone, before switching on that TV, before reading the editorial column of your newspaper that is lying on the door latch, start your day with a mini-meet with your own self, every single day.
As you are up, go for a 5 mins walk.
Just wash your face, and leave.
Those 5 mins, are for you to decide what is going to be the agenda for the entire day, how are you going to plan each and every move of yours to make your day much more organized.
This simple 5 mins exercise, is going to be a mini-meet with yourself, to get that clarity of mind, where you can arrange the things in your head, chronologically, instead of just gatecrashing directly.
During the time when you are putting on pounds, the skin expands itself to make room for the muscles and fats to accommodate in. Now what happens is, indulging in excessive cardiovascular activity, burns the muscles beneath the skin and makes the skin sag.
There are two main components of the skin.
Namely: Collagen and Elastin. These two are responsible for the elasticity of the skin.
Collagen and elastin fibers fail to retract back because of the lost elasticity, resulting in the skin being loose.
Execution:
=========
• What has happened has happened. Don't stress. Take action.
• If you are a smoker, give it up immediately. Because smoking causes more damage to the skin fibers responsible for elasticity.
• Weight training is your friend for life.
• Focus on compound lifts (SQUATS, DEADLIFTS, CHEST PRESS, and OVERHEAD PRESS) and divide your macronutrients properly.
• The goal should be to gain mass and strength.
• Be patient. Allow the skin to retract on its own.
There comes a time when we feel that things are not working as we wished. The whole life feels like a watch, that has stopped working. Is it normal?
Absolutely YES!
Welcome to life.
It's not the end, it's just a bend.
The road will be difficult.
The daily chores will be difficult.
The anger will reach its peak.
Self-doubt will reach its epitome.
There will always be light, at the end of a tunnel. Keep putting in honest work, give yourself enough amount of time to grow, and believe in the process. Most importantly, believe in yourself.
Because YOU CAN!
Share this with someone, whom you don't want to stop HUSTLING!
We often tend to see someone's transformation and we start doubting our own selves as to what is it, that we are missing here. We generally lose our minds and start the comparison, which in turn ruins our headspace completely.
Please don't.
Let's understand a few things.
• Not everyone starts at the same point as you.
• Not everyone has the same metabolism as you.
• Not everyone has the same lifestyle as you.
• Not everyone has the same sleep, water intake consumption, diet, and workout adherence as you.
We all are different. We all are designed differently. This is not only pertaining to fitness. It's how we are as humans, in general. The people who have made it, grinded hard for it. They need to be applauded. All the work that goes behind the scenes, is not visible to everyone.
Be you.
Do you.
Grind harder.
Work harder.
Destroy your limits.
Let's make this year more productive by complaining less, comparing less, and doing more.
We all think of embarking on a journey. But, we fail. Again, and again. It's not because you don't want to, you want to. It's because we don't give it a priority. It's not in our Plan A. It's in our head but in Plan B.
• Make it a priority.
• Start putting in efforts in that same direction.
• Have an intent to get the work done.
Trust me, things will start to manifest. Why? because every action has an equal and opposite reaction.
Share it with someone you feel, who should prioritize.
It's not a sprint, it's a marathon.
Once you reach a physique, where you are way too happier, because of all the good reasons, you would absolutely want to maintain it. Why? because you earned it.
You worked hard.
Endless hours of grind.
Endless 'No, I don't need to eat that' moments.
Self-control.
Being self-motivated (it's intrinsic).
Why? because you believed in your goals and turned them into a reality. In this podcast, I talk about what needs to be done once you reach your goal.
Do everything that you always wanted to.
Go for that trek.
Go for that run.
Participate in that marathon.
Life is too short to sit down, criticize, and procrastinate. Do not go back to your old eating habits. You worked hard to reach here. Maintain it. What you will put into your system, is what you get and is how you will look.
During the periods, on the 1st day of your cycle, when the flow is high, you can absolutely take a day off from your training. Make sure your calories are on point. As you go through the next day, if you feel any better, you can absolutely go and train. Always listen to your body.
But If you are someone, who has been training for a long period of time, and have a habit of training during the cycle, you can continue with that. It's very individualistic.
Your Nutrition,
Your Water Intake,
Your Sleep,
should be on point.
It's not a sprint that we are prepping for, it's a marathon. Taking a day off is not going to hamper your progress. If you feel so, consider that as your rest day.
I'm not going to talk about the things that you already know. The first step towards 'the better you' is accepting where you are and how badly you want to change it, to reach a much better place, in terms of your health.
Do you want to get fit? You start doing the right things. You give up on thejunk food and the lifestyle that made you reach here. Why? Because you want to change. You don't want to be where you are currently. Smoking is one of those habits, that is taking you back.
On one hand, you are giving up the food habits because you want to reach your goal and on the other hand, you are supplementing the cause with smoking, which is an irony. If it's bad for you, it's bad for you.
Do you know what's more important?
YOUR HEALTH!
You can live more.
Do more.
Explore more.
Two ways :
=========
1•) Tapering it. 10-9-8-7-6-5-4-3-2-1.?
2•) Go cold turkey. ( BANDH MATLAB BANDH )
Repercussions? Of course yes.
Is it doable? Absolutely yes.
There are various instances when we feel that we have gained weight, which most of the time, is not the case. When you are following a structured program, the scale weight gets onto your head when it doesn't move.
In this video, I'll explain the major instances when a person feels that he/she might have gained weight :
1) When your water intake is not on point
2) When your sleep is not on point
3) When you are nearing your menstrual cycle/periods. Bloating etc
You will only start putting on weight if you are consuming more calories (fuel for the body) than required.
Master the basics.
One day at a time.
Water intake.
Sleep.
Exercise.
In order to make this journey much more simpler and comfortable, sustainability is something that should be given more importance in the longer run. As the experts say, 'stick to the basics', which has worked and something that will always work. Something that you can follow for a longer period of time, without making it feel like a burden, is what will help you to stick to it.
Below are a few points that I'm going to speak in this video :
1) What is a diet?
2) Crash dieting
3) How to follow a diet for a longer period?
4) Let's eat Rajma Chawal and Chicken Biryani, every single day. (Within the macros)
5) Groceries are all the same that we order.
6) Our next-generation folks and sticking to our staple.
7) Quantified Nutrition is a breakthrough. It takes the guesswork out of the picture.
8) Making it a lifestyle.
Enjoy your staple, be smart while selecting those foods and keep doing it, till you achieve your goal.
One day at a time, let's make it happen.
We all love to travel, but when you have been following a diet, all our travel plans take a back seat. How am I going to manage my meals? What if I lose all my progress that I've made over the weeks?
It's alright. You need to relax and make these small changes to your routine smartly so that you don't lose it all.
When you make it a lifestyle, everything becomes so easy. You are constantly trying to improve as an individual every single day, that it shouldn't bother you anymore.
During your travel, move as much as you can. Enjoy your time responsibly and eat smartly.
I often get asked this question a lot of times. No, you should not be changing your workouts. You should be progressively working on the loads that you lift, the reps that you hit, and the sets that you perform.
Focus on your form and technique first and always train to get stronger, every single day. Slowly and steadily develop that mind-muscle connection and be consistent.
In order to get good at any sport, you need to keep playing that sport over and over again. Same way, in order to improve your performance, keep working in and out, every single day. That is how we get better, with the practice.
There are times when the scale doesn't move even after all the efforts. Is it normal? YES!
Is it the only parameter to track progress? NO!
We, humans, are more than just numbers on the scale. Measure progress in terms of inches that you will lose, the fitting of your clothes, the amount of strength that you will gain, the increased activity levels, and the improved quality of life.
Focus on the numbers that you are going to lift at the gym and not the numbers that you see on the scale. After reaching your goal, you won't even care about your weight.
Destroy your limits.
Intermittent fasting is not a diet, but a dieting technique that allows you to have your total calories within a stipulated time frame. What matters here is your TOTAL CALORIES. In order to lose fats, you need to be in a caloric deficit.
It is divided into two parts. FEEDING WINDOW and FASTING WINDOW!
FEEDING WINDOW: In this time frame you can have all your total calories (Deficit/Surplus) for the day.
FASTING WINDOW: In this time frame, you cannot have anything that has CALORIES. You need to fast in this window. You can start with your fast directly once you are up and can keep pushing your meals to the later part of the day.
New year resolutions? Let's smash them like a WARRIOR!
Enough of putting things in the 'to do later' list. It's time to execute. Enough of just keeping the things in the head. Time to take action and destroy.
We are not doing this to show anyone, we are doing this to take care of ourselves. In this video, I talk about the small things that we need to work on, to make this a habit, a lifestyle, which can be followed for a longer period of time.
Share this with your close ones, who need to execute.
One day, one session, one meal at a time.
Let's destroy.
We all have our own set of goals. Our goals are very individualistic. We all want to achieve something in life. We all hear a different drummer. May it be losing weight or going to see a place, we all have those goals in our heads.
In this video, I speak about how important it is to focus more on the process, to reach your goal.
The daily hustle, the actual work, the execution, the daily grind, is the actual PROCESS! This is how you reach your goal, like a boss.
Share it with your close ones, if you feel that they need to know this.
Go smash it.
It feels very lucrative to drop the numbers on the scale, by eating less food and dropping the carbohydrates completely out of the diet. Please don't do this. In the long run, it causes more harm than good. Your food relationship goes for a toss, which takes a toll on your mental health.
In the video, I discuss a case that I encountered, which will give you an insight into the things which one should not indulge into.
Your diet should be sustainable. You didn't gain weight overnight, it happened over time. Give yourself enough amount of time. Accept the situation that you are into, and work on it. Stop looking for instant results. It's a human body that you are dealing with, not a machine. Educate yourself.
Share this with someone that you feel might benefit from this video.
Dear women,
It's absolutely okay to do ZUMBA if you want to. If that is what gives you an elixir to adhere to exercise, then go ahead. It's still better than not doing anything at all.
It will burn a truckload of calories.
It will keep you happy.
It will allow you to spend some time dancing to your favorite numbers.
The only thing that I want you to do along with it, is resistance training (?????? ????????). The idea is just not to drop the numbers on the scale. The idea is to retain the muscles within. In this video, I speak about a case that I encountered and what are the ways to work around it.
Share this video with your close ones who only do Zumba and ask them to do resistance training too.
Fix the basics. The answers to all your why's. Sleep. Nutrition. Training.
I'm answering the below 5 questions in detail that I get asked. Drop your questions below and I would be more than happy to share as much as I can. Let's all start our journey towards getting fit, the right way.
1) What if I'm sleeping only for 4-6 hours every day?
2) Shall I work out in the morning or evening?
3) The difference between fat loss and weight loss?
4) Which vegetables to eat?
5) Is weight training compulsory? How to go about it?
This is that time of the year when we want to look the best. The festive season, DIWALI. I'm not saying Diwali should be your target, what I'm saying is, make this your lifestyle and you don't have to struggle every single time.
Act now. Start today.
Move as much as you can. Become a calorie expending machine. It can be as simple as walking. Put your earphones on, and MOVE!
We all have 24 hours every day. Within that timeframe, we need to do everything that we can, to multiply our productivity. Time management is something that we should all work on, to improve our efficiency. Go smash your limits.
Do you lose weight by having GREEN TEA?
We lose fats by being in a calorie deficit.
Eat a few lesser calories than your maintenance calories and exercise.
Make sure your sleep and water intake are on point.