How to increase your push-up from 0 to 10 reps FAST

(6 science-based tips and exercises): 🧵 1) Build pushup patterning:

Most beginners lack motor control, not just strength.

Start with wall pushups.

• Stand arms-length from a wall
• Keep elbows at 45°, core tight
• Perform 3 sets of 5-10 reps, 3x/week

Master the movement. Don’t skip this.

If you’re 85kg+ and tired of belly fat

And you don’t know what to eat, how to train, or where to start

This thread gives you a clear, realistic starting plan without supplements or any fancy drama: (Bookmark it) 1) Eat Indian, not westernized

Don’t replace your meals with broccoli quinoa or kale unless you like them

Stick to rice, fish, paneer, sabzi, eggs, chicken, curd

Upgrade what you already eat - don’t change the cuisine

Simple food done right beats fancy nonsense.

There are a lot of low-quality whey in India:

• Inflated protein percentage
• Hidden carbohydrates
• Useless “blend” terms

Here’s how to spot real whey in under 60 seconds by learning to read the label (bookmark this for your next buy): 1) Step 1
Check the serving size vs protein per scoop.

Find: Serving size (usually in grams)

Find: Protein per scoop (in grams)

{Formula: Protein ÷ Scoop size × 100}

If the number is under 75%, avoid buying it.

Example:
Serving size: 31g
Protein: 24g

24÷31x100= 77.4% ✅

Most people aren't aware but they're just drinking low-quality whey full of trash fillers from the local market

If your protein makes you feel sick, or bloated…
Read this BEFORE you waste money on another tub:

A complete breakdown: 🧵 1) Know what you're drinking.

Whey concentrate = 20-80% protein + lactose, fat, minerals

Whey isolate = >90% protein, minimal lactose

Whey hydrolysate = pre-digested for faster absorption

The lower the quality, the more likely it is to mess up your stomach.

Monthly Reminder for Protein and Carbs:

1) Protein data: 2) Carbohydrates data:

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: 🧵


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.

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: 🧵 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 👇🏼

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): 🧵 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.

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: 🧵 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 👇🏼

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 🧵: 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

This is the Viral transformation of Tanmay Bhat

So let’s understand how he lose 50+ kgs of weight and it is not about Diet

These 5 tips will change you inside out:

1) Let’s start with the biggest ones:

- I don't have time
- I have too much stress
- My friends force me to drink liquor

There are thousands of people like you transforming by taking accountability

Continued...

This mistake is making you FAT

Avoid multiple carb sources in 1 meal

This is a common tendency of the Indian population to stuff Roti, Rice, Boondi Raita, and Daal in a single meal

This is not only disastrous for your Metabolic health but you also gain a significant amount of Weight

- Build your plate around protein (Make it the base)

- Add seasonal veggies/salad
- Add some healthy fat

- then add a limited (primarily 1 or max 2) source of carbs

You will see instant results in the next 15 days like improved satiety, fewer energy drops, better focus, and some weight loss as well.

Posting 10+ examples below of how to optimize your Meals and Plate 👇🏼

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: 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.

Someone asked me

I am trying to be consistent with gym but life is busy and my schedule doesn't allow me to train for 6 days.
What should I do?

Here's my response 👇🏼 Free 3 day Full body Workout below (bookmark it) but before that understands this:

Training 6 days is the only way to achieve results

If I can't go to gym all day of week then I am not doing justice

I keep missing gym & it's not for me

All of these are false belief system ❌

You can buy a pair of resistance bands for INR 500 and bring them with you everywhere

Below are 10 band movements you can use to get an intense workout from absolutely anywhere and transform in 2024: Bands come in different levels, so it is important to choose the right one for your fitness level

If you are a beginner, start with a light band, & gradually move up to a heavier one as you get stronger

Me and my clients use these 2 brands.
The best deal will be the entire set

I got asked today
"How can I lose 10 kgs of body Fat?"

Here's how 👇🏼

A Mega Thread 🧵 1- Have a fair idea of where you are at present in your fitness journey and make a goal from there

Once you have a vision & goal, your overall intention becomes better.

7 Benefits of Eggs that Make Them a Superfood on Your Fat Loss Journey 👇🏼 1) Versatile complete source:
Eggs are a great source of high-quality protein, containing all essential amino acids

Protein is vital for muscle repair, tissue maintenance, & overall growth. It also promotes satiety and helps with fat loss

Egg whites will save you lots of cals

The Golden Boy of India: NEERAJ CHOPRA

A champion athlete understands Food selection better than 95% of people

His 3 golden nuggets towards Nutrition and Supplements will elevate your fitness game 1: Supplements

This is an extremely taboo topic in India and most individuals shame others for consuming it.

A lot of the Indian population is deficient in Vitamin D and overall Protein.

Supplements are not Medicine, remember that.

Spending 2 hours in the gym necessarily won't make you jacked and stronger

Then how many Reps and Sets?

What is the right amount of exercise to gain muscle and strength quickly

/Thread/ 1: How much volume should you aim for?

• Beginners: Start with a few sets per muscle group per week.

• Train the Muscles frequently

• Rapid strength gains are common for beginners.

• As your body adapts, gradually increase the number of sets.

Discover the Kohli Code:

Ignite Your Potential with the Mindset, Diet, and Workout Routine of Virat Kohli.

Unlock the Path to a Better Lifestyle!

A thread: 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.

Know Your Hormones:

18 Hormones that play a crucial role in our overall health and well-being.

Understanding them can empower us to make informed choices. Let's explore them and their functions.

A detailed thread: 1) Testosterone:

Influences muscle development, bone density, and mood regulation.

• Vital for both men and women.
• Boosts energy levels.
• Contributes to libido.