Keep it simple.  Something that you can follow every single day, without wasting a lot of time. Focus more on your efforts and plan your day smartly. One day at a time. Bas, RUKNA NAHI HAI.️

Nutrient intake is king. What happens outside, shouldn’t affect your nutrient intake. There is an absolute pleasure to see someone change when they prioritize their nutrient intake.  This mindset takes them to the next level. Eat and train like a beast. Speak less, do more. Destroy your limits. Be unstoppable. One day at a time. Bas, RUKNA NAHI HAI.️

Rice is always the safest option when eating out.  It can be taken in required quantities along with a bowl of veggies and a protein source and boom. You’re done for the day. It’s also high in volume and the amount of rice you get to eat in 150kcals is so much. One day at a time. Bas, RUKNA NAHI HAI.️

Yes, you can.  But that will delay your progress. What kind of nutrients are we putting in our bodies? We don’t want to be in the same vicious cycle of losing - gaining - failing, etc.  Break the chain. Remember, we are here to destroy our goals. Take this very seriously. What you allow, will grow. One day at a time. Bas, RUKNA NAHI HAI.️

When you prioritize the things that you actually want, and put in honest work in that direction, guess what happens? You achieve them.  We love the idea of fitness.  Putting in work and working towards it, is the real game. If you are someone who’s stuck in the loop, just smile. Accept the situation and start working towards it. Acceptance leads to solutions. DOABLE HAI? ABSOLUTELY YES! One day at a time. Bas, RUKNA NAHI HAI.️

If you do something consistently,  by keeping yourself and your priorities at the forefront,  you are ABSOLUTELY going to change.  Make it happen. Destroy your limits.  Be unstoppable.  One day at a time. Bas, RUKNA NAHI HAI.️

 was wrong about the concept of healthy foods. I use to think that if it’s fruits and nuts, it’s healthy so I can have it.  If it’s home cooked, it’s healthy.  I was wrong. Because, awareness nahi tha. My father was also not wrong. What he meant to say was, these foods are filled with nutrients. Which is true. We tend to eat foods in the name of being healthy and unknowingly, consume a lot of unnecessary calories. This is the reason for weight gain. Excessive caloric intake. Make sure to...

I never focused on nutrient deficiencies and only kept my eyes on carbs, proteins fats, and fiber.  Over the years, I learned how micro-nutrients play a very important role.  We get transformed but we don’t care about internal health because who cares. Even I was the same.  Once you get your blood work done, then you understand where are the areas that we need to work on.  Vitamin D and B12 are the most common nutrients that a lot of us are deficient in.  Get blood work done every 6...

If you need to lose fat and keep it off forever,  you need to focus on cleaning the environment and start focusing on habit-building and behavioral change.  This takes time.  It’s not a magic wand.  Have patience. Work on developing patience. A lot of us jump on the fat-loss train with great ambition and give up midway, when they deviate from the plan. This is a rigid approach. Don’t punish yourself. Don’t beat yourself unnecessarily. Give yourself enough amount of time to re-wire the...

We are an outcome of our mental conditioning.  We need to focus on re-wiring our circuitry.  With new habits. This takes time.  But this is the permanent fixture.  Which becomes a part of our life.  One day at a time. Bas, RUKNA NAHI HAI.️

If you really want something, you need to make time for it.  Just wishing about having something and not putting in the work, will not lead us to the results. You need to make time.  You need to work on each and every aspect that is required to be successful.  That’s how you get those things.  I use to think a lot, but my execution was very poor.  I worked on it. Slowly and steadily.  We need to stop the blame game and start owning up to things. We need to start putting in honest...

Don’t be fixated on the weighing scale.  The fixation on the scale can completely ruin your mental health.  You will always feel ‘my scale is not moving, I may not be making progress’.  Focus on lifting.  Focus on getting stronger.  Eat enough amount of protein and chase physique goals.  Nobody is coming to ask you about your weight.  That’s not the only barometer of progress.  That dream body you wish to have is an outcome of an excellent routine and it comes with more aesthetics.  This is...

Fat loss happens outside the gym when you make sure you are eating right, drinking enough amount of water, and sleeping well.  Your caloric intake is king. Add some steps(tracking activity) to it and boom.  The perfect recipe for fat loss is ready. One day at a time. Bas, RUKNA NAHI HAI.️

We get the maximum rewards in life, for the things that we prioritize the most.  Pick one area of your life that needs to grow.  Prioritize it and see things changing for the greater good.  If it’s fitness, you need to prioritize in that area by devoting time, and the rewards are yours. One day at a time.  Bas, RUKNA NAHI HAI.️

Sleep is one of the most important elements when it comes to performance and recovery. It’s one of the amazing gifts of nature, which we goofed up on for a decade. Time to fix this aspect to enjoy a better quality of life.  One day at a time.  Bas, RUKNA NAHI HAI.️

In order to hit the sixes out of the park and keep hitting them consistently, you need one solid routine. A self-created routine that you can stick to.  Your ‘training and meals’ need to make it to the ‘priority list’ of your 24 hours window.  So that you give that task ‘equal importance’.  Start ‘Pre-planning’ and see the world changing around you. One day at a time.  Bas, RUKNA NAHI HAI.

Accept this.  Your fitness journey is going to be filled with obstacles.  Accepting this is going to make you prepared for the journey.  Failure teaches you more than success does. If you want it, you need to put in the work.  The obstacle is the path.  One day at a time. Bas, RUKNA NAHI HAI.️

One day at a time.  One step at a time.  Everything is possible.  Just put your blood, sweat, and soul into it.  Bas, RUKNA NAHI HAI.️

Our body has some basic demands.  Catering to these demands is like servicing our bodies.  We often tend to just drag ourselves every single day not paying attention to anything. We get so busy earning a living that we forget that this body is where we need to live forever. Take care of the basic needs and the returns would be humongous. After all, this is where we need to live in. Make it happen.  One day at a time.  Bas, RUKNA NAHI HAI.️

Like how ‘Clay’ has the ability to get molded into any shape, we humans have this quality too.  With our actions and efforts, we can absolutely become anything that we want to.  One day at a time.  Bas, RUKNA NAHI HAI.️

Neeraj Chopra use to watch Jan Železný‘s videos to learn the technique. Being the world champion, beginners always try to learn from the best.  Keep putting in honest work and trust me, the world will be your playground.  Honest work. Every single day.  One day at a time.  Bas, RUKNA NAHI HAI.️

Every action is going to have an equal and opposite reaction.  When you start putting in the effort, things will eventually change.  You’ll notice an inch loss.  The clothes fit better.  Sleep getting better.  Lifts getting better.  Quality of life should get better.  You’ll be able to do your daily chores, with much more ease.  Focus on getting things done, and you’ll find a new you.  Give yourself enough time to grow.  One day at a time.  Bas, RUKNA NAHI HAI.️

Don’t chase perfection.  Just show up, every single day.  Practice.  You’ll absolutely improve.  One day at a time.  Bas, RUKNA NAHI HAI.️

If you don’t like something, move.  You are not a tree.  Break all those shackles and go away from the area of judgment.  Do it. Fail. That’s how you learn.  There is immense joy in doing what you believe.  Forget about the outcome for a second and focus on what is required.  Please don’t disappoint the person you see in the mirror.  Trust your inner voice.