All you need to know about hydration in one single thread

Why do you get headaches and feel tired after travelling?

How much water should you drink per day?

Is drinking too much water harmful?

What to do when you are dehydrated?

Is water the best rehydrating drink?

Thread Why is water important for humans?

Your body is made up of 50-70 % of water

Males have more water weight than females as males has more muscle mass

Fun fact:
Your muscle mass is made up of 70% water but fat mass is just 10% water

All you need to know about PROTEIN in one single thread

3 tricks that I teach all my clients which 99% of you don't know

Vegetarians and people above 40 must read this thread

Long Thread, Bookmark it! What is Protein?

Protein is a very large molecule made up of Amino Acids

Just like glucose is building block of carbohydrates

Amino Acids are building blocks of Protein

A chain of 50 or more Amino acids is called a Protein

If you want to lose 10kg in the next 3 months without counting calories, read this: I get a lot of dm asking for diet plans without counting calories

Most of you don't want to count calories

Counting calories is not mandatory for fat loss

In fact I lost 23kg in 9 months without counting calories

Here is how you can lose 10kg in the next 3 months

I wrote this Full Body Program for one of my clients recently

I found this to be the most efficient program I've ever written

I am giving this away for FREE today in this thread

This is a complete program that you can execute 4-6 days a week based on your schedule

Let's Go! My criteria for exercise selection

1. Safety and Joint Health
2. Better Resistance profile
3. Easy to set up
4. Easy to apply Progressive overload
5. Exercises that you can get strong and compete
6. Relatable in gym culture so that you can look cool lifting heavy

Too many threads on how to lose fat

Not enough threads on how to train in the gym

Here is a technical thread on how to train your biceps

1. Respect your natural carrying angle The carrying angle is the angle between your upper arm and your lower arm

This angle decides how wide your forearms go away from your body

Performing too many bicep curls against your natural carrying angle causes elbow pain

This is one of the reasons to avoid barbell curls

You can finish your back workout with just 3 exercises under 30min

1. Single arm Lat Pull down

This exercise targets your Lats

You have to align the line of pull from the cable (green line) with the direction of your lat muscle fibres (orange line)

DO NOT lean back twitter.com/i/web/status/1… 2. Chest Supported T bar row

This exercise is to train your upper back muscles

Flare your elbows out and use pronated grip

Other alternatives if you don't have this machine

a. Hammer Strength Iso lateral rows
b. Landmine rows

Landmine row setup in the next tweet twitter.com/i/web/status/1…

My clients pay me ₹6000 ($80) per month for a custom diet plan

Today, I'll show you how I design diet for my clients step-by-step

You can follow these steps and design your own diet

These 2 mins will save you thousands of dollars

This thread is priceless 🔰 You need to take care of two things when designing your diet

1. Macronutrients
2. Micronutrients

Macros are your carbs, fats and protein

Micros are your Vitamins and Minerals

A complete diet is rich in both micros and macros

DONOT neglect your micros

TOP 3 WORKOUTS FOR BICEPS

WORKOUT 1 : Minimalist approach

DONOT underestimate this approach

You only do two exercises but you still grow your biceps to their full potential

Exercise 1: Dumbbell Bicep Curls - 4 x 8-12 Exercise 2: Hammer curls - 4 x 15-20

It's Maha Shivaratri

And many of you will be observing a fast on this auspicious day

But you have got a lot of doubts

Can I eat anything on the fast?

Which food breaks the fast?

How to fight hunger while fasting?

Finally, how to break the fast?

A Thread on fasting 🔰 We are doing this fast for a deeper spiritual reason

But you will also be blessed with many health benefits on a fast

Benefits of fasting:
1. Randomness in your diet
2. Autophagy
3. Weight loss
4. Changes your relationship with food

4 BEST EXERCISES FOR EVERY MUSCLE GROUP

Two compound exercises
Two isolation exercises

The best Rep range for every exercise
How to make a workout plan with the exercises

Video links are also provided

THREAD CHEST

1. Dumbbell Decline Bench Press
Best Rep Range: 8-12


2. Flat dumbbell Press
Best Rep Range: 6-9


3. Pushups
Best Rep Range: 15-25


Cable Dips
Best Rep Range : 15-25

Fasting has multiple higher benefits than just weight loss

But that doesnt mean you should not fast for weight loss

Here are Three Fasting routines to drop fat crazy fast 1. 24hr fast everyday

This is just OMAD - One Meal A Day

Take a Protein rich 800-1000 calorie meal at night

Go to the gym in the morning

You can have a Protein shake after the workout

10 Fat Loss Tips

Thread 🪡.... 1. Calorie Deficit

Eat less than you burn

This is the First Principle of Fat Loss

Nothing else works if you fuck this up

NO PAIN NO GAIN

This doesn't apply for JOINT PAINS

Gym Trainers tell you to ignore joint pains and keep pushing

Doctors tell you to Rest the joint

But nothing works!

Read this THREAD and you'll never experience JOINT PAINS from your workouts

THREAD ON JOINT PAINS Everybody wants to crush their workouts, make progress and build muscle without any breaks

But fitness journeys seldom go uninterrupted

Joint Pains will keep you out of the gym for months, years or maybe forever

Did you gain back all the fat you have lost?

It's frustrating to see all the progress you've made go away

I have been there too

I've lost 10-20 kg many times in my life

But I gained back all that weight until I created this system

10 Principles to stay lean forever 1. Accept that fitness is a life long commitment

The sooner you realize this, the quicker your results will be

If you stop making money, you'll become poor

If you stop practising a skill, you'll become bad at it

Fitness works the same way too...

"I'm too busy to workout"

30 min is all you need to have a killer workout

Here are 30 min workouts for every muscle group

Short and effective workouts to build Muscle 👇 Chest

Circuit:
Flat DB Press 8-12 reps
Decline DB Press 8-12 reps
Dips - AMAP

Repeat the circuit 3 times

How to perform the circuit

Do 1 set flat bench and immediately do 1 set decline and immediately do dips

Rest for 3 min and do the second repetition

It will take 20 min

Tired of popping too many pills to get your Vitamins and Minerals?

- They are Expensive
- Most don't work
- Some even have side effects

Here is how you can get all your Vitamins and Minerals from your diet Don't get me wrong

I'm not against supplements

But it is always better to get your nutrition from the natural sources

And supplement the vitamins and minerals that are hard to get from the food

Let's dive in

🚨BREAKING🚨

EXTREME FAT LOSS CHALLENGE is here!

- Lose 8-10kg in 2 months
- No Gym
- No Metabolic Damage
- Only Awesome Results

Starts from Sep 1

Price goes to ₹7k tomorrow
Join today at just ₹ 2500 per month
rzp.io/l/Extreme 6 hr left

Imagine you are on a dinner date with the beautiful girl of your dreams

You are enjoying dinner and suddenly you burp

That's no big deal everybody burps

But after a few seconds, you fart

You know the rest of the story.....

Gas 101

Why do you burp and fart

How to stop.... What is Gas?

Gas is primarily odorless vapor produced in the digestion process

Gas is produced mainly for two reasons:

1. When you swallow Air

2. Digestion process in your large intestine

It was Jan 2020

I was fat at 105kg and decided to get lean

I joined the gym but in 2 months, the gyms were closed

I trained at home to lose 23kg in 9 months and here are my lessons

10 Training Principles every gym beginner must know

This thread saves 6 months of your effort 1. How many days a week do you need to hit the gym?

You can hit the gym every day but this isn't practical

3-5 x week suits most beginners and you need to adjust your intensity as below

5 x week - Low Intensity
4 x week - Moderate Intensity
3 x week - High Intensity

I helped more than 50 people lose fat in the last 6 months

Everybody lost fat at the rate of 2-3kg per month

I charge them ₹ 10k for my services

I am giving away all that information for free in this thread

This thread is worth at least ₹ 10,000 = $150

Save your ₹ 10k Welcome aboard brother! I am glad that you've opened this thread

You have succeeded in the first step which most people fail at - You are open to change

This will be the last thread you will read on fat loss

I promise you at least 2-3 kg of fat loss per month

Let's GO

Gas 101

Why you burp
Why you fart

How to reduce gas by altering your Diet

Thread.... What is Gas?

Gas is primarily odorless vapor produced in the digestion process

Gas is produced mainly for two reasons:

1. Swallowing Air

2. Digestion in the large intestine