Abhi Rajput Profile picture
May 19, 2024 9 tweets 3 min read Read on X
Virat Kohli: A Champion Inside Out

He has single-handedly changed the concept of Fitness in the Indian Cricket team

Let's watch his Fitness mantras: Image
Discipline Diet:

Kohli is known for his discipline, not just on the field but also off the field

He follows a strict diet plan & never misses his workout routine, no matter how busy his schedule is

He believes that discipline is the key to success, & it reflects in the field.
How you can fix your Diet plan

• Keep a food diary app and learn to track
Example: Myfitnesspal, Cronometer

• Incorporate good quality Protein

• Eat a variety of foods

• Watch your portion sizes

• Limit processed foods

• Plan ahead

• Stay hydrated
Do not chase Super low body fat percentage if your work doesn't demands it.

Low body fat percentage may seem like a goal, but it comes with risks such as decreased immune function, hormone production, nutrient deficiencies, and cardiovascular disease.

Health over Aesthetic
The ideal body fat percentage for optimal function can vary depending on factors such as age, fitness level, and overall health.

However, generally speaking, for males, a body fat percentage of 10-18% and for females, a body fat percentage of 20-28% is considered very healthy.
Workout form in Gym:

Form and execution are key to achieving your fitness goals and preventing injuries in the gym.

Proper technique ensures effective and safe workouts, helping you progress and see results.

Don't sacrifice form for heavier weights.
How to get better:

Start with lighter weights to build a strong foundation.

Get a spotter to prevent injury, especially when lifting heavier weights.

Practice bodyweight exercises to improve alignment.

Seek professional guidance if you're unsure about your form or technique.
Your body is unique, and so are your nutritional needs.

Never follow someone else's diet blindly. Consult a healthcare professional to determine the best dietary approach for your individual goals and needs.

Vegetarian is best for Virat, it might not for you.
Starting your fitness journey can be challenging, but it's also rewarding and empowering.

With the right mindset, tools, and support, you can achieve your goals and transform your life.

Take that first step today and start your journey towards a healthier, happier you!

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More from @Abhirajputfit

Mar 2
Monthly Reminder for Protein and Carbs:

1) Protein data: Image
2) Carbohydrates data: Image
Important: The protein availability is just for your knowledge so that you can make better choices.

Example: I won't be keeping chickpeas/daal as a main source of protein in my dietary protocol.

Why?

Compare that with other sources and you will get your answer.
Read 5 tweets
Dec 10, 2024
The biggest enemy of fat loss that most men ignore:

Hunger cravings

It’s why your diet plans keep failing, and belly fat keeps increasing.

Here are 9 simple high-protein meals that fill you up and improve fat loss: 🧵 Image
Image
Image
Image
1] Paneer Bhurji with Multigrain Roti/Rice

Crumble 150g paneer and sauté with onions, tomatoes, green chilies, and spices like turmeric, cumin, and coriander.

Pair with 2 small multigrain rotis for a balanced meal.

Optional: Add capsicum or spinach for extra fiber.
2] Grilled Chicken Salad

Grill 150g chicken breast seasoned with salt, pepper, and garlic.

Toss with a mix of veggies, cucumbers, carrots, and tomatoes.

Use a simple lemon dressing for flavor without adding calories.
Read 12 tweets
Nov 29, 2024
High-protein meals fuel some of the fittest individuals:

Virat Kohli
Sunil Shetty
Neeraj Chopra

But most people think “protein” is just Daal and Sattu.

Let’s explore high-protein Indian options, why they matter, and how to make them part of your routine: 🧵 Image
1] Why Protein Is Crucial

Protein builds and repairs muscles.

It keeps you full longer, reducing cravings and supporting fat loss.

It’s the foundation of strength, stamina, and recovery.

Think of protein as your body’s fuel - it’s non-negotiable.

Full list at the end 👇🏼
2] Let's Understand with some examples

To achieve the best physique & performance, you don't have to necessarily add strange new food items.

Focus on the choices that allow

• Better digestion
• Quick Availability
• Your likeability
• Sustained energy
Read 9 tweets
Nov 16, 2024
The most overlooked, normalized, and misleading problem in men’s health:

Alcohol consumption.

It’s why you’re low on testosterone, developing belly fat, and feeling weaker every day.

Here are 5 brutal Realities to quit alcohol (and get back your health): 🧵 Image
1) No amount of Alcohol is Safe.

It's high time that we should stop normalizing 4-5 drinks as normal in your lifestyle.

Drinking for an occasion is different than getting a blast every weekend

My recommendation would be to quit it completely because the benefits are too good.
2] If you go the gym with a goal of muscle building and Fat loss then reconsider your actions

No one will chase you with a stick for you to stop drinking liquor

You have to take the decision & drop it gradually if you need

• High-quality life
• A nice body
• Good health
Read 8 tweets
Oct 29, 2024
In 2010, John Abraham stunned everyone with his shredded physique in Force.

By 2024, he is an entrepreneur at the age of 51 and still looks jacked

I have collected some of his best Tips which can help you immensely in the Fat Loss Journey

Here are 4 useful takeaways: 🧵 Image
1] Maintain a Tripod + High protein

Let me break it down (high protein in the end)

• Good Food
• Good Exercise
• Good Sleep

If your food is optimised according to your lifestyle then you will win the biggest battle of Fitness

Some practical tips 👇🏼
- You can make 10-15 high-protein meal bundles according to your food preferences

- You don't have to diet but just eat right

- Learn Portion size as a 1st priority

- Losing fat is less about diet and more about creating a simple framework

- Learn to plan your weekends
Read 10 tweets
Oct 6, 2024
In 1992, Sunil Shetty had this physique in movie Balwaan

By 2024, he is one of the most strategic investor in Fitness companies at the age of 63

He recently talked about his Diet and fitness routine on a podcast with Nikhil Kamath

Here are 5 useful tips from the episode 🧵: Image
1) Dieting Strategy:

He mentions about quantification of food alot of time.

What quantified food means?

Simply how much you are eating but also giving attention to each macro nutrients (sources)

His Meals are definitely high in protein and Greens. This is game changer
2) Sugar in Tea:

The reason I'm mentioning this point is because majority thinks that sugar = Fat gain

Don't sweat the small stuff like couple grams of sugar in your Tea if your step count barely reaches 1000.

Fix the fundamentals first and obviously avoid 3-5 cups of chai.
Read 10 tweets

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