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.

Heart disease is becoming one of the leading causes of death

Let's prioritize prevention over prescription pills

These 9 powerful lifestyle tips will significantly reduce your risk. 1) Say no to smoking.

• Quitting smoking significantly lowers your heart disease risk.

• Seek support from friends, family, or cessation programs.

• Explore nicotine replacement therapy options if needed.

Sick of being fat?

Losing body fat is easy if you follow the process.

Use this daily diet sample and lose 8-10 kgs in 12 Weeks. 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.

Feeling weaker every year? It might not just be stress.

To save yourself from losing 27% of your muscle by age 60 read this: Our Muscles degrade as we age

Sarcopenia is the medical term for age-related loss of skeletal muscle resulting in thin extremities and significantly reduced physical performance.

Here are the 5 Strategies to prevent it:

5 Things I Do to Stay Lean

In this Thread, I'll discuss the

• Body Fat percentage breakdown
• Lifestyle modification
• Meal choices A high percentage of body fat can increase the risk of diabetes, cardiovascular disease, and other health conditions.

Let's look at ideal body fat percentage by age group according to Medical NewsToday

CONT.

The hardest part of losing weight is planning your DIET.

Today I'll show you the exact Meals that I planned for him to get shredded.

• Breakfast
• Lunch
• Dinner
• Snacks

This 2-minute read will make your life easy and will save you more than INR 12000 Note: This is just a glimpse of the transformation and I have mentioned the meals that he was consuming more than 90% time.

You can take the ideas from it and design your nutritional plan & it will give you immense benefits.

Let's start.

Stop wasting time on ineffective FAT Loss Strategies

9 underrated tips to see Real results and lose 10-15 kgs 1) Maintaining a new lower body weight is a great sign of success

You shouldn't always be in the loop of reducing your weight further

Within 3 years of weight loss, 95% of people will have gained it all back.

Losing weight and keeping it off is more important.

Amit lost 7kgs in 6 weeks and it made him

• Lighter
• Fast movements
• Better Endurance

How we did it? I planned his week super flexible

• 3 Workout session (full body)
• Flexible Optimized Nutrition
• Increasing Expenditure
• Additional Mobility Drills
• Breathing practise

From the Gym to the pitch, Virat Kohli is a force to be reckoned with.

Let's discover his mindset/Diet/Workout & how you can apply these things to make your lifestyle better.

#ViratKohli𓃵 Fitness 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, and it reflects in the field.

Here's a Case study of losing body fat and gaining muscle at the same time i.e- Body Recomposition

In this thread, I'll discuss the exact process:

• Nutrition Choices
• Supplements
• Cardio Body recomposition isn't just about losing weight or gaining muscle, it's about achieving a leaner and healthier physique through a combination of proper nutrition, resistance training, and cardio.

It takes time and dedication, but the results are worth it!

If you're a man over 15%, read this: Different individuals have various comfort zone but as your body fat % keeps increasing, there are some risks associated with it.

• Increased risk of sleep apnea and breathing problems

• Higher risk of osteoarthritis and joint pain

• Reduced mobility and flexibility

14 muscle-building foods to add to your diet:

1. Eggs 2- Cream of Rice

Mohit lost 11 kgs in the Fat Loss Program ans honestly, he followed the plan 60-70% of the time while training at the home gym & eating according to his work commitment as an officer.

How he did it.?

- A thread 🧵 Now why this detail is important?
_
It's important because a lot of times you think that progress happens at 100% where you are all in and doing everything possible.

I make the most progress in the gym when I do these 10 things consistently.

( 7th is crucial )

1- When I’m not following flexible Dieting. Food influences how you feel.

Need crazy fast Results?
Commit to a Routine of eating 80% same food every day. 2- When I’m not on Keto.

You expect to build muscle while being on Keto?
There’s something fundamentally wrong here.

3- Focus on getting Stronger in gym as a priority
It's one of the best investment.

If you want to get in the best shape of your life by 2023 read this: 1- Use this website to understand how many calories you need.

Fill in the details about yourself first,
It's not 100% accurate but it will tell you a great estimation

This is how you go forward after that 👇🏼

calculator.net/calorie-calcul…

I've spent over 2500 hours in the gym.

Here are the 10 important lessons I've learned from that time:

/Thread/ 1- In the first year of training you can build muscle/lose fat like Black magic

Utilities your early days with precision