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.

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