⚠️‼️FITNESS MYTHS BUSTED! | PROTEIN, DIET, FAT LOSS & MUSCLE | Vishwa Bharath | Unfilterd by chakry
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(00:02) How does that happen? It's almost 18 months of uh transformation women. Fore vegetarian supports elephant. Okay.
(00:47) fundamentally digest. My mom is a vegetarian. I started giving her only two scoops of masturbation. Very interesting fact. My wife is a vegetarian. So what is the healthy portion of weight loss? You're actually on the right track.
(01:38) dehydration, pre-existing conditions, heart attack for example. [laughter] Before getting started, I request all of you to subscribe the channels. Top celebrity fitness coach. He decoded everything about gym. I guarantee you episode it is one stop for everything. Don't
(02:30) miss anything. First of all, congratulations. >> Thank you so much. Transformation never before and efforts dedication. How does that happen? Like any how difficult? >> Almost 18 months of uh transformation. 18 months. >> 18 months. Yes. Jan. So it was all planned for the last final climax.
(03:25) It's almost like consistency difference basic fundamentals human physiology is still same for everyone like physiology still same thing the way you apply them for actors is completely different for example.
(04:16) So for for employee I can't say unless until he's in a night shift. So depending upon the situation I had to design his protocol and because that's what he prefers to eat on a regular basis. So basics remain same. The way you apply them is completely different from a normal person or office going to compare different applic I I would say it's actually a misconception what most people have that 40conception
(05:05) for and specifically till the age of 60 70 testosterone levels consume decent >> so why do people feel that they can't build muscle after 35 or 40 is because of the responsibilities what they pick up in life >> okay >> because to build a body you need to put that amount of effort and that amount of consistency with food intake >> but Nani was not a person like regular person yeah So he's a beginner.
(05:36) >> So more or less 18 months it was his beginner phase. >> Okay. >> So beginner they can put on muscle little faster because the body responds beginner. So person when they start their working out for the first 6 months or seven months they start putting on muscle faster. So advantage plus his consistency. Okay.
(06:16) 18 months even though he's a beginner because he was consistent with his progression and almost five to six days five to six days. Five to six days consistent of the shoots. >> Yeah. I mean there are days till 6. So he used to call 45 minutes to set >> and then he has to get to bed. >> Okay. >> Okay. >> So our type of commitment >> I could show him the direction.
(07:02) So he gave that commitment. So that helped me a lot and helped him a lot in terms of like you know show that pump throughout the day just set low repetition And so low weight, higher repetition work just to pump his muscle so that he looks good on the screen. every cinema almost every
(07:51) short and on a regular basis to not see it's very clear about he needs he had to be in a caloric deficit right >> but I never put him into a very drastic food intake or something >> so [clears throat] our calorie deficit fundamental basic calorie because we had time >> basic maintenance which is like 1.4 4 1.
(08:20) 5 g of kinbs and fats complete proper meal what he usually eats deep fries oil usually. So what is the healthy portion of weight loss better when someone is doing a healthy weight loss which includes lifting weights, eating decent amount of protein, eating balanced meals, sleeping and everything they also put on
(09:05) right? So compent right. So body composition is changing. You're actually on the right track. You're gaining muscle loss. You're gaining muscle and losing fat. They are still stuck in the number on the weighing scale. So rather than looking at just number on the weighing scale, yeah obviously frankly speaking
(10:03) t-shirt when when I lose motivation. So that's one way to look at it. For example, 86 85 86 BMI says I'm highly obese and unhealthy. >> But my body fat percentages or my health parameter says I'm totally healthy. >> So BMI or healthy body weight it's a misconception rather healthy body fat. So if you're looking at fat loss and
(10:47) healthy fat loss, muscle gain could 1 to 2% of body fat loss per month is a healthy way >> and 2% of body fat which is 2% 2 kg per month of body weight loss or body fat loss. It's a doable thing. Imagine 2% per month 20% of fat loss. Okay, in a healthy way. You're giving time for your body to adapt to things.
(11:27) Is it about physic? Not at all. Not at all. basic muscle pinch it it helps you a lot in your mental state. For example, when I started off when I was transforming 2015 17 I was in my very bad state of my family in terms of our family going through a lot of things at that point of time. So family issues depressed but the only thing which kept me sane and which kept me moving is going
(12:12) to [clears throat] the end. It used to make me feel happy and the kind of that gives you so kept me going. So the moments I was mentally so I can deal very very very different person altogether biggest motivation motivation inspiration.
(12:59) So actually I had I I got a call from Surya's manager. >> Okay. >> For he needed someone. So who is this trainer? They called me portfolio but he again preferred his own trainer from Chennai and everything. That's fine. But it is the biggest moment in my life where >> someone who I inspired from I I got a chance to train him back.
(13:41) >> Wonderful thing. >> That's a wonderful thing. But luckily that's okay some other day. But at least you know who is this guy and that movie and that that is 100% true in life like you feel like you can achieve anything you know it betterishna It's a very inspirational movie still is you know 2009
(14:32) 2008 2009 cinema was it kept me moving but just you know that made us productive Millennial and that that's a kind of motivational movie love story common family story. It tells about family tells about depression tells about how to overcome that. >> It's a life cycle is a life cycle. >> Every boy's life cycle everybody relate out then.
(15:10) >> So yeah. So it sets your mental status. Is that okay? Definitely not okay. Requirements. For example, uh [snorts] the reason why you have to lift weights is because when you're lifting weights or any exercise which is activating your muscle, for example, weights, calisthenics >> or some form of pilates, you're trying to put some amount of pressure on your muscles.
(15:53) So that that that effort what you put on your muscles is activating few pathways in the body which is again interlin with a lot of things. So pathways which are activating through lifting weights. >> So age obviously as you said you need to activate these pathways consistently. >> That's the reason someone who works out regularly will start looking much more younger than someone who doesn't of the same age.
(16:32) It's a very clear why do you think the age of 65 why is he looking much younger he's a clear example Tom Cruz >> Tom Cruz on the same bits of course you have to give your blood and sweat you have to put in that effort Exactly. You can't buy just like that. >> So the first line of defense for you to look younger or to look to to be stronger is lifting weights.
(17:20) Now 2.5 internally coach. So that is where you need to understand that working out has to be a part of your life. Again this is something what I want to clearly tell any gym trainer out there day five you're very beginner to the gym complicated you're basically in the wrong guidance first week to get
(18:09) Day one day leave your ego outside. Point number one. Okay. basic fundamentals found. There are many more resources for someone to understand how correctly to do a workout. confidence
(19:05) weight maybe 10 12 then joints That is how you end up in an engine. So you have to be careful about loading and you have to be sensible about loading basic beginners. >> What is the number one cause to demotivate or quit gym? One week hardly one month because most beginners look at result and motivation only.
(20:02) It has to be my regular first 2010. I kind of felt a little bit of body shaming in my college. So, I thought I'll start growing my biceps and then shaming
(20:52) 2010. But started enjoying being in the gym for some reason. in the atmosphere. So my socializing was more in the gym rather than outside. Okay. So I consistently went doing it and it became a part of my life. 2013 I entered my masters but space of gym for 200 people. Oh,
(21:43) so then almost 98. >> Then I started back again after Bangalore. I started back again. So all throughout I wanted to get back to work out but I never used to because of the situations. So So most beginners fundamental basics and how to make it their part of their lifestyle. Their path is very clear.
(22:39) That is how it can help them shortterm target. Short-term targets. You have to push yourself. So you're just you're not doing anything good for you. Fore. So condition
(23:46) you're going from a worst condition to a I mean bad condition to a worst condition body%. So you're putting your body into much more bad condition doing this way but still I'll get back to my habits it's all about the mindset game fitness is not just number on the scale women
(24:35) still it's a age old misconception say for example it's as simple as asking see obviously this is something I want to There is that is a complete [snorts] fundamentally the amount of effort what you're putting
(25:19) on your muscle you cannot replicate it unless until you lift the same amount of weight in the thing until Right. You're replicating the same form of movements in a gym or at least in a form of workout timing. Okay. 40 minutes of workout at least from home. the dumb which is actually giving you more benefits than just you doing minimal housework and they're also empowered. So
(26:07) in fact woman has more amount of responsibilities than a man being in a house%. So women need strength training first thing 35 they enter their permenopause symptoms but still they'll enter it by 45 they'll completely get in by 50 they'll finish their menopause is nothing but so menopause estrogen levels
(26:52) calcium absorption. So that is the reason post 35 you see most women having knee issues, hip issues, lower back issues, muscle degeneration issues, loss of strength issues and you see 35 to 40 years. Get it? Changes. So for women the only thing which can help them to be strong not lose their muscle not lose their bone density is strength training weightbearing exercises or whatever you call it rightreng Their physical exposure is much more
(28:04) than us. It is not helping us. Our body is deteriorating faster. Or else intermittent or liquid. customer. For example,
(29:06) so these there are methods to lose weight faster which are not healthy. You will lose it. But does that bring any advantage for you? Maybe temporary advantage in terms of the parameters changing in your muscle. For example, okay, once you get back to your old lifestyle, once You're maintaining the same thing where you're overeating and all and
(29:50) you're equally putting on more body fat and you're losing it. Muscle is one of the major organ for your diabetes. It can hold sugar. It can hold glycogen. So the chances of you having higher blood sugar levels in the blood is increasing. Your chances of managing sugar is decreasing. So eventually you're getting more diabeticone is the biggest mistake what you're doing for yourself for your old ages for your quality of life because exercise are temporary
(30:39) months or month I'll tell you very simple thing even if you do the healthier So the whole point here is seeactic. You're eating the same amount of food over it.
(31:31) Less stress on less stress on you. Yeah. This is a real issue with most beginners. But as I have a plan of action now second week I feel very confident. So it is just the one two weeks thing two weeks. So you've entered a place a very
(32:36) positive place where people will help you. You don't know anything, people will still help you. You enter a very positive space. So, so you enter it understand of course there's too many equipment overwhelming. So either if you have a coach great if you don't have a coach. So what is the major change personal trainer?
(33:23) See personal trainer again I I would say yes and no for it. Personal trainer okay he will take care of everything. But again if you know what to do for example you have started working to understand your basics and person, you know what to do. You'll finish off your workout and go. >> So, it's all about the learning of the client whether they need a personal trainer or not.
(34:01) >> But for example, They don't want to think much about what to do next. >> So they will mostly look at a personal trainer who takes care of their end to end thing in the gym. But so 90% people or 80% people cannot afford personal traines [snorts] in
(35:00) and people who follow me on social media because I have a specific amount of following. So it is everything contacts PR my social media handle and so obvious at least I discuss >> but they didn't choose me that's a different story because but what built me big time is my content creation >> mm M >> I would say there are very less people or almost zero people in social media right social media right now who are
(35:45) dealing with celebrities and also doing social media influencing or content making as a as a part thing I could say maybe I'm I'm the one here so how does the content creation works like fitness content creation. What do you suggest? Because being a top one of the top content creator, >> keep it evidence, bro.
(36:20) Just because something is going viral, don't speak out. But we still giving a wrong information. It can give a wrong notion to the people. So keep it very simple and straightforward and make people understand fitness very simply. Don't complicate things for them and keep it evidence based. You're misleading a lot of people just for your your growth >> and this is a bad type of misleading health and once you mislead somebody might have
(37:04) lost their life. >> Exactly. So first thing >> you're just a fitness coach. So know your boundaries. Second thing, be very cautious about what you're talking and cross check your evidences about what you're talking when we talking about movies. I mean I have doubt like you know and you look good on screen.
(37:35) [laughter] >> Thank you for that. So accidental I started acting in G2. Okay. Uh so we went for the shoot that's a very small character at that point. Okay. Okay. So yeah, February G2 is releasing Touchwood February. So that would be my debut debut. But after I came here of having contacts
(38:27) and people saying me that oh you could act [clears throat] why don't I do I'm not focusing on it. It's okay because I still have my bread and butter and I'm focused on doing something big in the industry right now. Yeah. And they came from zero zero. I met people who have done things from scratch.
(39:09) For example, my initial client was uh Rams and JP is an celebrity uh clothing designer Rams. >> Okay. >> Rams label [clears throat] I met people who came from zero. Okay. and then similar tribal. Yeah. What did you learn from when you have chaos around you?
(39:57) Silent last two weeks. problem. contin
(40:52) there's a lot of money getting wasted the time getting so that is something what I want to learn from him. I'm lot of fun.
(41:41) Okay. How different it is from a normal person who is sedentary life this is something and I am not a cancer expert I'm not a doctor to talk about it butitness so already fit person cancer. He will be able to survive the chemotherapies and he will be able to recover faster than someone who is
(42:26) completely sedentary and have highly obese. Doctors someone who is already into fitness and chemotherapy sess can recover faster than someone who doesn't. So yeah it does help a bit more the muscle loss will be less less you became bankrupt. So that is how it works. you you're building up the muscle as a bank obviously then make sure that you have the bank of
(43:20) muscle that you're not losing simple coming to nutrition you know it right So protein first thing vegan protein and non non protein okaycin I don't agree with that yeah so yeah coming to the protein thing >> okay so protein animal source and plant based source animal obviously nonvearian chicken fish meat Eat eggs, milk, animal sources of protein where usually we
(44:06) derive it from animals. Plant based basically like legumes, rajma, chickpeas, lentils, soya, plant-based proteins. So they are nothing but amino acids. For example, obviously it can start building muscle. The same way now humans have two different sources of protein which we can take right animal and plant-based protein.
(44:46) last years they convince themselves saying that vegetarian sources of protein is a much more better option than a non-vearian source but there is no clear evidence for it. Point number non-vegetarian protein sources highly processed meat sausages processed meat frozen processed meat because they add a lot of preservatives preserv compounds which can cause cancer.
(45:26) Again processed meat now but they have a lot of sausages and everything incident. So again there is no straight correlation also point number one but again research processed meat cancer causing but someone who's eating red meat or it could be beef it could be goat meat it could be anything uh when they add a lot of vegetables onto it then that could be little safer.
(46:12) Now when you're eating nonvearian sources, you're eating more amount of protein. So that can cause issues for gut issues, constipation. So anytime when you're increasing the protein, try to increase the fiber intake. Vegetarian sources of protein because you also have little bit of fiber from legumes, lentils, fiber but nonvearian protein sources.
(46:56) So and sorry to cut here. Vegetarian source of protein nonvearian [clears throat] source of protein easily absorbable animal protein body essential amino acids. So technical elements I'll break it down. Yeah. So first thing when you take a animal source of protein it has all nine essential amino acids.
(47:27) So nine essential amino acids chicken form of meat right but vegetarian sources for example lentils rajma chickpeas only in some cases right so for example all right? So let's assume
(48:25) that's not complete amino acid profile when you mix dal with rice. So rice content it becomes a complete amino acid. Yeah. So it becomes a complete correct is again the question mark. So that is where vegetarian sources becomes little hard for people to reach their protein requirement. But sources planted
(49:09) coming from animal planted protein sources. You have to include multiple food sources into your diet to make it complete. Correct? you're overeating your calorie intake. You'll again start putting on body fat. >> So that is the difficulty in it is not hard. So it it is not impossible. It is just hard for you to get that basic amount of protein because you have to look at a lot of food sources there.
(49:45) For examp 250 g of chicken, three whole eggs 12 grams. So it is not that you can replace Correct.
(50:47) >> So both has its own advantages. And what is the best way to eat and >> mixing both? Okay. >> Having both non-vearian vegetarian sources possible vegetarians mix the best thing to do. >> Vegetarians having a complete vegetarian meal and having good amount of protein in them is the best thing to do.
(51:09) And how do you do it is you have you have to look at your food sources. [clears throat] What is bioavailability? Absorption levels 13 but what phase we are can you break for Example is the question mark for nonvearian
(51:57) mostly yes butces he's available is what availility is. Now the absorption rate depends upon what kind of food source are you taking, how is your gut health. Okay. So whey protein it's good. What do you say about whey protein? See it is one more source of vegetarian
(52:43) source of protein from milk bodybuilding but it is just one more source of vapor. Example, has been in the food chain from a very long period of time. Now, do you need whey? No, it depends upon whether you're getting the protein or not. For example, my mom is a vegetarian. She's a complete vegetarian. I started giving her only two scoops of
(53:26) whey per day, which is 50 g of protein per day. 30 40 gram of protein 80 g of protein is something. Now if you're buying a genuine source of protein for examp what I want to address mothers
(54:21) Under what age? >> Below 16. >> Okay. That's a misconception. So it's a protein source body. So you can take it whenever you want to depending upon your requirement. General statement also a yes and a no.
(55:08) Yes. Water intake is you're putting a lot of load on your kidneys. Water intake is dehydration. So that can cause your kidney issues or kidney stones or uric acid issues, high protein intake, and lesser hydration. >> Right now, when you're well hydrated, when you have healthy kidneys, the amount of protein intake you're taking, including whey protein, will not cause any issues.
(55:38) M and if you're taking a genuine source ofity [clears throat] see that's a straight away depends on your cholesterol levels and your triglyceride levels on the body. Point number one, someone who's healthy. For example, 3x >> in fact it'll help me in my muscle building. It'll help me in my testosterone production. It'll help me in my very interesting fact.
(56:18) So my wife is a vegetarian right as a good husband and I gave a pics. Then after 2 2 and a half years I get my blood work tested every year 2020 2023 2024 my iron level started declining. >> Okay. >> I didn't understand. Then I understood that majority of my iron and my B12 are from eggs. >> Oh. two specific
(57:06) then I retrospected I researched again what what went wrong with my nutrition and this is what something I do every year then I brought back eggs into my diet from the last 8 months recent blood work my iron levels are normal >> okay >> initial first one month supplementation this next 7 months totally good with my iron levels and B12 levels.
(57:34) >> Being a non-vegetarian, my B12 was low. Being a nonvear, my was low. >> So, >> because you skipped yellow [clears throat] and I thought I was taking lentils, I was talking. So eggs are healthy when taken in the right quantity as long you don't deep fry them in great oil. >> Omelette rupal loani bji rup loani boiled egg rupal loan they're totally fine. Point number one.
(58:07) Second thing, if you already have existing cholesterol issues, maybe limit them to two whole eggs per day. >> For example, you know, eggs six eggs. What is a I mean depending on their cholesterol levels, but what is an ideal one? most cases six eggs if you're healthy individual if you don't have seeole they still have bad cholesterol levels even eating one egg okay so six eggs if you're already eating them and you don't have any cholesterol issues you can continue maintaining it it's totally fine >> for example in four eggs or 3x it's
(58:48) totally fine but someone who has existing cholesterol issues body to maximated [clears throat] fat. So fat it can actually trigger a little bit of cholesterol production, more cholesterol production. >> [snorts] >> So people are understanding eggs are more nutritious and they have to maintain it and protein is this you know paper one 1 g per 1 kg is that true or is that
(59:34) outdated? uh see it's all depends upon what is the present body of research >> right >> for an sedentary person as per my experience of dealing with around 4,000 5,000 people in terms of lifestyle changes 0.8 to 1 g for a sedentary person is good enough >> 0.8 g >> 0.8 to 1 kg of body weight. For example, lean body lean body, you're almost taking 1.9 g.
(1:00:19) >> Oh, >> which is good amount of protein by the way. >> Correct. >> Right. Someone who's in fat loss for example 85 86 1.4 1.5 not even two >> good enough 1.5.6 6 you're not gaining any muscle more muscle out of eating more protein than 1.6 so 1.4 to 1.6 is good enough for someone to build good amount of muscle 1.4 4 1
(1:01:05) I didn't push him to two g or something. Okay. Okay. This is a topic of science fundamentally biology but straight away um plants sorry animals like cows, animals like gorillas or animals like uh
(1:01:50) different other beings which eat a lot of vegetarian and still have a lot of muscle fundamentally have the capability or the gut bacteria to digest Is these fundamentally digest if I'm not wrong. Point number one, gorillas. So gorillas.
(1:02:44) So obviously we can't digest. Correct. Right. So we need to understand the fact that we can't compare with other organisms like organisms. So now should be a more of a discussion of ethical discussion or religious discussion on a scientific level. Don't bring science into your regional
(1:03:34) religial this thing. When when it's science it straight away says you can have both >> and me body can digest easily >> personal choice >> it's a personal choice and your body can digest nonvearian >> it's your body is designed to digest nonvearian it's clearly scientific but when you're bringing your ethical reasons or you're bringing you this thing I I completely respect your ethical reason someone who comes to I respect vegetarian. My wife is a vegetarian.
(1:04:09) I never for her to eat a nonvearian chicken. I respect her feelings. I respect this thing. It's all about what about carbsto discussing. Okay, fine. No straight
(1:05:03) doesn't make many sense, right? You have two ways. >> Now, which is the most easiest and sustainable way for you is something what you can choose. Ketosis is sustainable for me. Low carb diet is go for it. Let the other person choose what direction they want to go. So, okay. Diabetes purest form of carbohydrate literally sugar glucose directly glucose.
(1:05:50) So it's mainly to understand any food is the question mark for example glycemic control indexly index glycemic index is very high. Agree. No questions asked. Highly diabetic patantity of rice. So it is individual specific response because of the lifestyle again and
(1:06:34) muscle lifestyle and body ren. There is something called glycemic load. You need not worry about it. You should worry about it. M so glycemic load also plays a major rolebing it with different other food sources fiber fat protein mix because digestion will be slower because of the adding of different other food
(1:07:17) sources in your milk eat it as a mixed meal. So this is where people are going wrong. Okati even though they're eating as a mixed meal maybe they're increasing the portions where the glycemic load is increasing is doing bad for them or they are eating only rice with kubaku not as a mixed meat.
(1:07:37) This is where it's going wrong with most people. So >> no food source is bad unless until you overdo it. >> As far as muscle building is concerned um important role muscle building >> it does it does play. See, you you eat the right amount of carbs in your diet, you'll have the right amount of energy levels.
(1:07:56) You'll be able to lift better, build more muscle, eventually better glycemic control in the body because of more muscle. >> So that's this is something what I want to add on. Seem controls inuc the higher amount of carbs glycemic load the more amount of insulin it will spike correct obviously there is one more path pathway where your body can use up sugar levels from the blood even in the absence of
(1:08:42) insulin. >> Oh, >> right. That's called glut GL4 transporters. GL43, right? GLU4 transporters can uptake glucose from the blood even in the absence of insulin. >> And when you're lifting weights, >> okay, >> so when you're when you're lifting weights every time, you're using up the sugar levels from the blood.
(1:09:13) Point number one storage. So your capacity of handling sugar is actually improving. >> So that's the reason someone who's regularly working out usually are not diabetic. When you have food that could be having a less effect on you obviously load [clears throat] how much amount of portions are you eating matters the most.
(1:09:49) So quantity of chocolate that shouldn't be a bad 90% of your diet is still nutritious. and fiber. What is the role of fiber? And how much quantity and sources? See fiberable and insoluble fiber. So insoluble fiber it'll help you to bulk up your stool and push it outside
(1:10:33) as a lubricant. Inco it'll your gut bacteria thrives on it >> soluble fath your gut bacteria eats it and thrives on it. So the reason people ask you to take multiple forms of vegetables and colors of vegetables, you're feeding your gut different types of fiber and different forms of fiber and are soluble fiber but from different sources of fiber, different colors, different antioxidants of features, you know, so your gut flourishes with it.
(1:11:07) Second thing is for your poop to move out of of your from your you need insoluble fiber. M >> so both insoluble and soluble both are important you need both for a great gut health >> in general if you're having 300 400 g of vegetables per day any kind of kora 100 150 or 150 200 g of fruits per day and different legumes and lentils in the diet You will decently get some 20 g of fiber more or less.
(1:11:45) Okay. 20 g of fibroin which is good enough for someone to have good gut health. So [laughter] is not the only vegetable in the planet. You have different other vegetables. For example, I've understood the importance of eating
(1:12:37) vegetables, antioxidants, vitamins and minerals. Having a balanced meal is what people have to focus on. You know balanced balanced meal something what people need to focus on cheat meal controlled eating outside is a much better option than a cheat meal cheat meal if you really want to eat for example that's what I do six Yes, I maintain my own nutrition plan at home.
(1:13:27) So I shift between having four balanced meals per day and weekend one meal a day rate. >> Okay. So and I maintain myself. So balanced and good if you're starting with your fitness goal. Yeah, you can. It's actually a very good food source when you make it the right way. It has chicken. It has antioxidant. It
(1:14:13) has vegetables. It has fiber. If you add into it, it has probiotics. Have everything in. It's a complete meal. But is the only place where you can trust it. You can 100% for example. So you can control your food intake. So weight loss injections.
(1:15:02) So, are we safe and are they proven safe? Are they working? See, we don't have the long still long-term data that they're completely safe >> when doctors admit that they do have a side effect. But it all depends upon particular person. Okay. The better positive is best for us injections mostly for people who are highly obese.
(1:15:51) Plus even slightest of weight can give them the benefits of highly diabetic, highly obese and certain metabolic conditions. So I'll tell you one simple thing. Even if you use a weight loss injection like a Monzar or an OMIC, you still have to work on your lifestyle. food eating habits. You still have to work with them.
(1:16:30) They kill the appetite. But you have to constantly work towards your weight training and everything. So, the moment you come out of it, eventually you start have to get along with the weight. So, it's not something what as a straightway go to unless until you fall under the category. >> So, don't think it's like a easy way do thing.
(1:17:10) It is doing more bad to you if you're going just for weight. Yeah, supplements major topicments and coming to that part first thing vitamin multivitamin how safe it is how effective it is. See right now high dosage multivitamins point number one usually multivitamin it's a jack of all trades master of none is something what people will suggest
(1:17:55) but multivitamins right if you have specific deficiencies then you have to take specific take vitamin dosages through a doctor's prescription and then make dietary changes to it. It'll help you diet. It's very common right now. >> Vitamin D and B12. B12 >> because of two things. It depends a lot on your gut health for absorption.
(1:18:41) So because of eating outside a lot. So gut health issues absorption even being specific Indian horizon or Indian longitude latitude it's typically between 11 to one or 11 to
(1:19:27) something what you get exposed to but it is better if you feel that you're low then daily dosage of vitamin D3 and supplements and chemical Okay, >> is waste of money straight away research says it doesn't have any benefits of testosterone boosting lag. It doesn't have any benefits of extra added benefits of things.
(1:20:06) In fact, unprocessed shellit can have heavy metals also which can >> screw up your kidneys and liver >> right? So stay away from they're not giving pure even if you get pure it's not a great you never know that pure is not so useful exactly and it is not it is not so beneficial it's not so beneficial ashwagandha for the same case it has it does has some medical research to say But it's adaptogen for example.
(1:21:00) Okay. So, emotional reaction. Okay. >> For long-term usage. >> Okay. >> So, it's better if someone is using it, talk to your doctor once and secondly, if you if you're using it, cycle it off. M >> and I wouldn't personally suggest anyone also same thing if heavy metal contamination again this is a controversial topic medications heavy metal testing so the higher chances that you might have higher metals higher heavy metals in the medic you get so you have to be really cautious about it so discussions sexual potency
(1:21:52) What do you Okay. So in generals if someone is having a healthy lifestyle like eating nutritious food, good vitamins and minerals, healthy fats specifically and then regular testosterone production testosterone obviously you'll be good at doing sex as simple as that. But someone who is not highly stressed obviously your testosterone will take go
(1:22:38) for a toss. >> So it straight away depends upon not one exercise or one chitka or something. It straight depends on your complete lifestyle. Now there are certain set of exercises for example that doesn't mean that it remains elevated throughout the life baseline soor it's not a permanent advantage what you going to have >> if you want to have healthy testosterone levels then You just have to maintain a stress-free life.
(1:23:20) Eat healthy foods, more unprocessed foods, good amount of healthy fats in your calorie intake. Not gain too much of body fat. Have decent amount of muscle. Sleep good. Nutrition low. A testosterone sperm count. >> Magnesium and zinc play a major role. Protein intake plays a major role. Vitamin D3 plays a major role. >> And rest sleep.
(1:23:41) >> And rest sleep. >> Yeah. So just estrogen for example 650 to 800 is a good level of for men 650 650 700 20 yeah and masturbation and gym See masturbation muscle gain connection in terms of muscle you still can grow
(1:24:27) muscle for example leave alone masturbation everybody who is actively sexually active are also building muscle >> get it so it doesn't mean that sex masturbation masturbation obviously you're exhausted. >> So that will that will impair your training in the gym. >> Nothing feel like motivated. >> Simple. That's it.
(1:24:57) >> Yeah. So >> you feel more relaxed because of the serotonin dopamine release post masturbation or sex. >> You'll feel more relaxed. >> You don't feel like you don't feel like going and doing it. Yeah. >> Simple. So and level simple understanding is trying to increase the air flow into your diaphragm and creating a bridge kind of thing inside your diaphragm so that you can lift better.
(1:25:33) For example, heavy weight core engagement important and the better way to engage your core is to take a deep breathing and try to engage it so that it's acting as a wall for you. >> It's pushing your abdomen like this so that it's giving some strength on your core region to lift a heavier weight. >> Okay? >> So that's where breathing techniques helps you.
(1:25:54) >> If you're breathing out and lifting trying to lift, you're collapsing your core. M you're not engaging your take a deep breath in and try to lift it. Then you're engaging your core also which is giving you support to lift the weight. So that's where breathing technique comes into picture.
(1:26:08) It's fundamentally for you to lift with the right technique and better >> mind and body muscle connection focusing [clears throat] how important it is and how to do it. >> Muscle growth important >> again it's a very controversial thing. mind. Mind important. So mind, but even mind just lifting weights, it'll still grow muscle, right? technically but a mind as a human you're understanding which
(1:26:52) muscle is actually activating. Correct. So yeah. M andabic, right? >> Not necessarily, but your habits are changing. So the tests the body blood work what are the best
(1:27:39) will be like you knowity first we can just walk and get you can get it test done very easy. So for someone who's an adult CBP, kidney profile, liver profile, uh thyroid profile is something and lipid profile are something what you have to
(1:28:24) get it done. report get a consultation with the physician so that you can address them. One year is a good amount of time for things to change in the body good or bad. So 45 months okay we can afford it 6 months. Okay. How does that happen? Dehydration, pre-existing conditions, heart attack. It's not just about
(1:29:12) for example. [laughter] So the thing that's there will be multiple reasons dehydration as I told you alcohol smoking heavy multiple reasons >> and uh three riskiest est workouts which don't deserve to do. Riskiest workouts don't deserve to do is a big word but
(1:30:06) IT people or someone who is a 9 to5 job holder not for athletes or someone. >> So okay again this is a very controversial thing. Deadlifts are not necessary. >> For example, it is not necessary for someone to build muscle or strength. You have alternative exercises also to do the same thing. It is bad. It is necessary effort risk ratio amount of effort.
(1:30:39) For example, [clears throat] deadlift bodygrenrengren but as you're increasing the weight on the bar you're also increasing the chances of getting injured for a certain way. So is it necessary for example my deadlift was around 175. Then I realized when in my life I am going to lift 175 kg. Why am I training so heavy and lifting so heavy and nearing myself to an injury >> then is not necessary in JP Romanian deadlift.
(1:31:23) So hinge movement the movement as a hinge is is you have to train the hinge movement >> but do you have to pick up only deadlift to do a hinge movement? You can have other variations also. You have glute you have um >> glute bridges. You have Romanian deadlift you have deadlifts lighter weights you can still train the hinge movement change.
(1:31:46) So moment choose something which you can sustain to and less risky. >> Nothing is Any other workout? >> Nothing has such >> leg extension knees may >> actually leg extension is a great exercise for people with knee issues. >> Okay. >> For example, first thing what they'll start with weighted ankle weights. >> They'll start doing leg extensions only because >> contractor portion.
(1:32:32) >> So you can't make him do a squat. You can't make him do a lunge. >> So the easiest way for him to do a train his quads is extension movement. >> So actually it's a good movement only. Now it can become bad if you do it with too much of overweight where you're putting a lot of load on your joints. >> Ego lifting again.
(1:32:52) >> So from Vishua the celebrity trainer few tips cover. >> Okay. >> Workout since we are in gym. Okay. >> Few tips exclusive tips cover. So there's something called a tripod stance. The shoe which you're wearing is a running shoe. >> Okay. >> Right. So that doesn't that's not good for training running. Okay. Surface contact. Okay.
(1:33:30) So that's what surface contact. Okay. Okay. So the forces will be evenly distributed there. See belt will actually help you to hold it better. Okay. For example, tell your diaphragm hold see that's a misconception. It's not lower
(1:34:14) back support. Okay. You'll be able to hold the diaphragm better. Right. So, right. So intraabdominal pressure breathe out first brea [snorts and gasps] hold you'll have the intraabdominal pressure abdominal pressure okay pressure okay So on your on your belly on your belly
(1:34:59) exactly on your belly. Okay. Right. So what is the proper technique? It's fundamentally hinge movement hinge. It's fundamentally a hinge movement where you're using your glutes >> to come up. You're hinging to come up and lift the weight. What about the role of lats? >> See, upper lats because you're carrying it with your hands.
(1:35:31) Obviously, lats >> but deadlift is predominantly lower body movement. >> Okay, >> because the technique is more on the lower body. Your hands are just to hold. Imagine so hands, imagine just ropes, two ropes. So, you're lifting the weight, okay, >> with your hip. >> Okay, this looks entirely perfect. Few changes. First thing when you're moving on to the bar.
(1:36:15) Okay. >> So maybe for me it is somewhere in the middle. Okay. When I'm bending my knees right >> I'm not just holding it. Yeah. >> I'm holding the bar and bending my knee. M. >> So, I'm creating a tension on my hamstring. >> Okay. >> Right. It's called pulling the slack off the bar. >> Okay. >> Right. So, now I'm pulling the slack.
(1:36:46) >> So, when I'm trying to lift the weight, >> I am pushing the floor and squeezing my butt at the same time. >> Okay. >> Right. The pull and push movement. Okay. So, what about the engagement of >> that's what lat engagement? It's not that you're not training the deadli but the drive is more from your hamstrings and your glutes.
(1:37:09) >> Okay. >> Try it once. >> So hand distance little away from the shoulder. Okay. >> Little away from the shoulder. Go for it. Pull entrap pressure. Pull and push at the same time. Nice. Relax. >> It is more easier than that. Exactly. Now you're also using your abdominal pressure. >> Correct. >> So you're getting it ready with the technique. You're pulling the slack.
(1:37:38) You're making it ready to pull it >> and then you're using your glutes to push it up. >> Correct. >> Upper back. You're not using your legs to use. >> Correct. >> So push the legs to the floor and squeeze your butt. >> Oh. What are the usual mistakes they do? >> Rounding the back too much. >> Rounding the back too much.
(1:37:56) But someone who has lower lower back muscles weak will eventually can affect their lower back also. Point number one, right? First sometimes it depends on the weight plate. M what would you sgest? >> So I'll keep it simple. Let's do a
(1:38:40) goblet squat. Goblet squat. Goat full range of motion and assuming try to go completely down. for example to start with for a beginner for someone as a beginner. Okay. So yeah, see this is your full range of motion.
(1:39:27) Yeah. So widegen. Okay. >> Now go for it. So stance is much more comfortable. Correct. Correct. Go for it. Much more great. But that's totally fine. Okay. >> Right. But just hip chain. >> Okay. So now when you're doing goblet squat, >> close it closer to your body, right? Yeah. Closer to bird. Yeah. Now go down slowly. Go down.
(1:40:04) Go down. Go down. Go down. Go down. Go down. Stop there. Imagine pushing the floor and squeezing your butt. Push the floor and squeeze your butt. Imagine the cue is simple. Go for it. Two. Push the floor and squeeze your butt. Nice. 3 4 relax. That's it. So range of motion for someone who is just starting off. Okay. Okay.
(1:40:41) So at least so this is and squat it's all about the placement about the bar. >> Okay. >> The fundamental basics about the squat remain same. Thank you very much. Valuable information. I think this would be one stop for every Thank you very much. Thanks for being here. >> My pleasure. My pleasure of being here. Yeah. Thank you so much.
(1:41:00) >> Thank you.
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(00:02) How does that happen? It's almost 18 months of uh transformation women. Fore vegetarian supports elephant. Okay.
(00:47) fundamentally digest. My mom is a vegetarian. I started giving her only two scoops of masturbation. Very interesting fact. My wife is a vegetarian. So what is the healthy portion of weight loss? You're actually on the right track.
(01:38) dehydration, pre-existing conditions, heart attack for example. [laughter] Before getting started, I request all of you to subscribe the channels. Top celebrity fitness coach. He decoded everything about gym. I guarantee you episode it is one stop for everything. Don't
(02:30) miss anything. First of all, congratulations. >> Thank you so much. Transformation never before and efforts dedication. How does that happen? Like any how difficult? >> Almost 18 months of uh transformation. 18 months. >> 18 months. Yes. Jan. So it was all planned for the last final climax.
(03:25) It's almost like consistency difference basic fundamentals human physiology is still same for everyone like physiology still same thing the way you apply them for actors is completely different for example.
(04:16) So for for employee I can't say unless until he's in a night shift. So depending upon the situation I had to design his protocol and because that's what he prefers to eat on a regular basis. So basics remain same. The way you apply them is completely different from a normal person or office going to compare different applic I I would say it's actually a misconception what most people have that 40conception
(05:05) for and specifically till the age of 60 70 testosterone levels consume decent >> so why do people feel that they can't build muscle after 35 or 40 is because of the responsibilities what they pick up in life >> okay >> because to build a body you need to put that amount of effort and that amount of consistency with food intake >> but Nani was not a person like regular person yeah So he's a beginner.
(05:36) >> So more or less 18 months it was his beginner phase. >> Okay. >> So beginner they can put on muscle little faster because the body responds beginner. So person when they start their working out for the first 6 months or seven months they start putting on muscle faster. So advantage plus his consistency. Okay.
(06:16) 18 months even though he's a beginner because he was consistent with his progression and almost five to six days five to six days. Five to six days consistent of the shoots. >> Yeah. I mean there are days till 6. So he used to call 45 minutes to set >> and then he has to get to bed. >> Okay. >> Okay. >> So our type of commitment >> I could show him the direction.
(07:02) So he gave that commitment. So that helped me a lot and helped him a lot in terms of like you know show that pump throughout the day just set low repetition And so low weight, higher repetition work just to pump his muscle so that he looks good on the screen. every cinema almost every
(07:51) short and on a regular basis to not see it's very clear about he needs he had to be in a caloric deficit right >> but I never put him into a very drastic food intake or something >> so [clears throat] our calorie deficit fundamental basic calorie because we had time >> basic maintenance which is like 1.4 4 1.
(08:20) 5 g of kinbs and fats complete proper meal what he usually eats deep fries oil usually. So what is the healthy portion of weight loss better when someone is doing a healthy weight loss which includes lifting weights, eating decent amount of protein, eating balanced meals, sleeping and everything they also put on
(09:05) right? So compent right. So body composition is changing. You're actually on the right track. You're gaining muscle loss. You're gaining muscle and losing fat. They are still stuck in the number on the weighing scale. So rather than looking at just number on the weighing scale, yeah obviously frankly speaking
(10:03) t-shirt when when I lose motivation. So that's one way to look at it. For example, 86 85 86 BMI says I'm highly obese and unhealthy. >> But my body fat percentages or my health parameter says I'm totally healthy. >> So BMI or healthy body weight it's a misconception rather healthy body fat. So if you're looking at fat loss and
(10:47) healthy fat loss, muscle gain could 1 to 2% of body fat loss per month is a healthy way >> and 2% of body fat which is 2% 2 kg per month of body weight loss or body fat loss. It's a doable thing. Imagine 2% per month 20% of fat loss. Okay, in a healthy way. You're giving time for your body to adapt to things.
(11:27) Is it about physic? Not at all. Not at all. basic muscle pinch it it helps you a lot in your mental state. For example, when I started off when I was transforming 2015 17 I was in my very bad state of my family in terms of our family going through a lot of things at that point of time. So family issues depressed but the only thing which kept me sane and which kept me moving is going
(12:12) to [clears throat] the end. It used to make me feel happy and the kind of that gives you so kept me going. So the moments I was mentally so I can deal very very very different person altogether biggest motivation motivation inspiration.
(12:59) So actually I had I I got a call from Surya's manager. >> Okay. >> For he needed someone. So who is this trainer? They called me portfolio but he again preferred his own trainer from Chennai and everything. That's fine. But it is the biggest moment in my life where >> someone who I inspired from I I got a chance to train him back.
(13:41) >> Wonderful thing. >> That's a wonderful thing. But luckily that's okay some other day. But at least you know who is this guy and that movie and that that is 100% true in life like you feel like you can achieve anything you know it betterishna It's a very inspirational movie still is you know 2009
(14:32) 2008 2009 cinema was it kept me moving but just you know that made us productive Millennial and that that's a kind of motivational movie love story common family story. It tells about family tells about depression tells about how to overcome that. >> It's a life cycle is a life cycle. >> Every boy's life cycle everybody relate out then.
(15:10) >> So yeah. So it sets your mental status. Is that okay? Definitely not okay. Requirements. For example, uh [snorts] the reason why you have to lift weights is because when you're lifting weights or any exercise which is activating your muscle, for example, weights, calisthenics >> or some form of pilates, you're trying to put some amount of pressure on your muscles.
(15:53) So that that that effort what you put on your muscles is activating few pathways in the body which is again interlin with a lot of things. So pathways which are activating through lifting weights. >> So age obviously as you said you need to activate these pathways consistently. >> That's the reason someone who works out regularly will start looking much more younger than someone who doesn't of the same age.
(16:32) It's a very clear why do you think the age of 65 why is he looking much younger he's a clear example Tom Cruz >> Tom Cruz on the same bits of course you have to give your blood and sweat you have to put in that effort Exactly. You can't buy just like that. >> So the first line of defense for you to look younger or to look to to be stronger is lifting weights.
(17:20) Now 2.5 internally coach. So that is where you need to understand that working out has to be a part of your life. Again this is something what I want to clearly tell any gym trainer out there day five you're very beginner to the gym complicated you're basically in the wrong guidance first week to get
(18:09) Day one day leave your ego outside. Point number one. Okay. basic fundamentals found. There are many more resources for someone to understand how correctly to do a workout. confidence
(19:05) weight maybe 10 12 then joints That is how you end up in an engine. So you have to be careful about loading and you have to be sensible about loading basic beginners. >> What is the number one cause to demotivate or quit gym? One week hardly one month because most beginners look at result and motivation only.
(20:02) It has to be my regular first 2010. I kind of felt a little bit of body shaming in my college. So, I thought I'll start growing my biceps and then shaming
(20:52) 2010. But started enjoying being in the gym for some reason. in the atmosphere. So my socializing was more in the gym rather than outside. Okay. So I consistently went doing it and it became a part of my life. 2013 I entered my masters but space of gym for 200 people. Oh,
(21:43) so then almost 98. >> Then I started back again after Bangalore. I started back again. So all throughout I wanted to get back to work out but I never used to because of the situations. So So most beginners fundamental basics and how to make it their part of their lifestyle. Their path is very clear.
(22:39) That is how it can help them shortterm target. Short-term targets. You have to push yourself. So you're just you're not doing anything good for you. Fore. So condition
(23:46) you're going from a worst condition to a I mean bad condition to a worst condition body%. So you're putting your body into much more bad condition doing this way but still I'll get back to my habits it's all about the mindset game fitness is not just number on the scale women
(24:35) still it's a age old misconception say for example it's as simple as asking see obviously this is something I want to There is that is a complete [snorts] fundamentally the amount of effort what you're putting
(25:19) on your muscle you cannot replicate it unless until you lift the same amount of weight in the thing until Right. You're replicating the same form of movements in a gym or at least in a form of workout timing. Okay. 40 minutes of workout at least from home. the dumb which is actually giving you more benefits than just you doing minimal housework and they're also empowered. So
(26:07) in fact woman has more amount of responsibilities than a man being in a house%. So women need strength training first thing 35 they enter their permenopause symptoms but still they'll enter it by 45 they'll completely get in by 50 they'll finish their menopause is nothing but so menopause estrogen levels
(26:52) calcium absorption. So that is the reason post 35 you see most women having knee issues, hip issues, lower back issues, muscle degeneration issues, loss of strength issues and you see 35 to 40 years. Get it? Changes. So for women the only thing which can help them to be strong not lose their muscle not lose their bone density is strength training weightbearing exercises or whatever you call it rightreng Their physical exposure is much more
(28:04) than us. It is not helping us. Our body is deteriorating faster. Or else intermittent or liquid. customer. For example,
(29:06) so these there are methods to lose weight faster which are not healthy. You will lose it. But does that bring any advantage for you? Maybe temporary advantage in terms of the parameters changing in your muscle. For example, okay, once you get back to your old lifestyle, once You're maintaining the same thing where you're overeating and all and
(29:50) you're equally putting on more body fat and you're losing it. Muscle is one of the major organ for your diabetes. It can hold sugar. It can hold glycogen. So the chances of you having higher blood sugar levels in the blood is increasing. Your chances of managing sugar is decreasing. So eventually you're getting more diabeticone is the biggest mistake what you're doing for yourself for your old ages for your quality of life because exercise are temporary
(30:39) months or month I'll tell you very simple thing even if you do the healthier So the whole point here is seeactic. You're eating the same amount of food over it.
(31:31) Less stress on less stress on you. Yeah. This is a real issue with most beginners. But as I have a plan of action now second week I feel very confident. So it is just the one two weeks thing two weeks. So you've entered a place a very
(32:36) positive place where people will help you. You don't know anything, people will still help you. You enter a very positive space. So, so you enter it understand of course there's too many equipment overwhelming. So either if you have a coach great if you don't have a coach. So what is the major change personal trainer?
(33:23) See personal trainer again I I would say yes and no for it. Personal trainer okay he will take care of everything. But again if you know what to do for example you have started working to understand your basics and person, you know what to do. You'll finish off your workout and go. >> So, it's all about the learning of the client whether they need a personal trainer or not.
(34:01) >> But for example, They don't want to think much about what to do next. >> So they will mostly look at a personal trainer who takes care of their end to end thing in the gym. But so 90% people or 80% people cannot afford personal traines [snorts] in
(35:00) and people who follow me on social media because I have a specific amount of following. So it is everything contacts PR my social media handle and so obvious at least I discuss >> but they didn't choose me that's a different story because but what built me big time is my content creation >> mm M >> I would say there are very less people or almost zero people in social media right social media right now who are
(35:45) dealing with celebrities and also doing social media influencing or content making as a as a part thing I could say maybe I'm I'm the one here so how does the content creation works like fitness content creation. What do you suggest? Because being a top one of the top content creator, >> keep it evidence, bro.
(36:20) Just because something is going viral, don't speak out. But we still giving a wrong information. It can give a wrong notion to the people. So keep it very simple and straightforward and make people understand fitness very simply. Don't complicate things for them and keep it evidence based. You're misleading a lot of people just for your your growth >> and this is a bad type of misleading health and once you mislead somebody might have
(37:04) lost their life. >> Exactly. So first thing >> you're just a fitness coach. So know your boundaries. Second thing, be very cautious about what you're talking and cross check your evidences about what you're talking when we talking about movies. I mean I have doubt like you know and you look good on screen.
(37:35) [laughter] >> Thank you for that. So accidental I started acting in G2. Okay. Uh so we went for the shoot that's a very small character at that point. Okay. Okay. So yeah, February G2 is releasing Touchwood February. So that would be my debut debut. But after I came here of having contacts
(38:27) and people saying me that oh you could act [clears throat] why don't I do I'm not focusing on it. It's okay because I still have my bread and butter and I'm focused on doing something big in the industry right now. Yeah. And they came from zero zero. I met people who have done things from scratch.
(39:09) For example, my initial client was uh Rams and JP is an celebrity uh clothing designer Rams. >> Okay. >> Rams label [clears throat] I met people who came from zero. Okay. and then similar tribal. Yeah. What did you learn from when you have chaos around you?
(39:57) Silent last two weeks. problem. contin
(40:52) there's a lot of money getting wasted the time getting so that is something what I want to learn from him. I'm lot of fun.
(41:41) Okay. How different it is from a normal person who is sedentary life this is something and I am not a cancer expert I'm not a doctor to talk about it butitness so already fit person cancer. He will be able to survive the chemotherapies and he will be able to recover faster than someone who is
(42:26) completely sedentary and have highly obese. Doctors someone who is already into fitness and chemotherapy sess can recover faster than someone who doesn't. So yeah it does help a bit more the muscle loss will be less less you became bankrupt. So that is how it works. you you're building up the muscle as a bank obviously then make sure that you have the bank of
(43:20) muscle that you're not losing simple coming to nutrition you know it right So protein first thing vegan protein and non non protein okaycin I don't agree with that yeah so yeah coming to the protein thing >> okay so protein animal source and plant based source animal obviously nonvearian chicken fish meat Eat eggs, milk, animal sources of protein where usually we
(44:06) derive it from animals. Plant based basically like legumes, rajma, chickpeas, lentils, soya, plant-based proteins. So they are nothing but amino acids. For example, obviously it can start building muscle. The same way now humans have two different sources of protein which we can take right animal and plant-based protein.
(44:46) last years they convince themselves saying that vegetarian sources of protein is a much more better option than a non-vearian source but there is no clear evidence for it. Point number non-vegetarian protein sources highly processed meat sausages processed meat frozen processed meat because they add a lot of preservatives preserv compounds which can cause cancer.
(45:26) Again processed meat now but they have a lot of sausages and everything incident. So again there is no straight correlation also point number one but again research processed meat cancer causing but someone who's eating red meat or it could be beef it could be goat meat it could be anything uh when they add a lot of vegetables onto it then that could be little safer.
(46:12) Now when you're eating nonvearian sources, you're eating more amount of protein. So that can cause issues for gut issues, constipation. So anytime when you're increasing the protein, try to increase the fiber intake. Vegetarian sources of protein because you also have little bit of fiber from legumes, lentils, fiber but nonvearian protein sources.
(46:56) So and sorry to cut here. Vegetarian source of protein nonvearian [clears throat] source of protein easily absorbable animal protein body essential amino acids. So technical elements I'll break it down. Yeah. So first thing when you take a animal source of protein it has all nine essential amino acids.
(47:27) So nine essential amino acids chicken form of meat right but vegetarian sources for example lentils rajma chickpeas only in some cases right so for example all right? So let's assume
(48:25) that's not complete amino acid profile when you mix dal with rice. So rice content it becomes a complete amino acid. Yeah. So it becomes a complete correct is again the question mark. So that is where vegetarian sources becomes little hard for people to reach their protein requirement. But sources planted
(49:09) coming from animal planted protein sources. You have to include multiple food sources into your diet to make it complete. Correct? you're overeating your calorie intake. You'll again start putting on body fat. >> So that is the difficulty in it is not hard. So it it is not impossible. It is just hard for you to get that basic amount of protein because you have to look at a lot of food sources there.
(49:45) For examp 250 g of chicken, three whole eggs 12 grams. So it is not that you can replace Correct.
(50:47) >> So both has its own advantages. And what is the best way to eat and >> mixing both? Okay. >> Having both non-vearian vegetarian sources possible vegetarians mix the best thing to do. >> Vegetarians having a complete vegetarian meal and having good amount of protein in them is the best thing to do.
(51:09) And how do you do it is you have you have to look at your food sources. [clears throat] What is bioavailability? Absorption levels 13 but what phase we are can you break for Example is the question mark for nonvearian
(51:57) mostly yes butces he's available is what availility is. Now the absorption rate depends upon what kind of food source are you taking, how is your gut health. Okay. So whey protein it's good. What do you say about whey protein? See it is one more source of vegetarian
(52:43) source of protein from milk bodybuilding but it is just one more source of vapor. Example, has been in the food chain from a very long period of time. Now, do you need whey? No, it depends upon whether you're getting the protein or not. For example, my mom is a vegetarian. She's a complete vegetarian. I started giving her only two scoops of
(53:26) whey per day, which is 50 g of protein per day. 30 40 gram of protein 80 g of protein is something. Now if you're buying a genuine source of protein for examp what I want to address mothers
(54:21) Under what age? >> Below 16. >> Okay. That's a misconception. So it's a protein source body. So you can take it whenever you want to depending upon your requirement. General statement also a yes and a no.
(55:08) Yes. Water intake is you're putting a lot of load on your kidneys. Water intake is dehydration. So that can cause your kidney issues or kidney stones or uric acid issues, high protein intake, and lesser hydration. >> Right now, when you're well hydrated, when you have healthy kidneys, the amount of protein intake you're taking, including whey protein, will not cause any issues.
(55:38) M and if you're taking a genuine source ofity [clears throat] see that's a straight away depends on your cholesterol levels and your triglyceride levels on the body. Point number one, someone who's healthy. For example, 3x >> in fact it'll help me in my muscle building. It'll help me in my testosterone production. It'll help me in my very interesting fact.
(56:18) So my wife is a vegetarian right as a good husband and I gave a pics. Then after 2 2 and a half years I get my blood work tested every year 2020 2023 2024 my iron level started declining. >> Okay. >> I didn't understand. Then I understood that majority of my iron and my B12 are from eggs. >> Oh. two specific
(57:06) then I retrospected I researched again what what went wrong with my nutrition and this is what something I do every year then I brought back eggs into my diet from the last 8 months recent blood work my iron levels are normal >> okay >> initial first one month supplementation this next 7 months totally good with my iron levels and B12 levels.
(57:34) >> Being a non-vegetarian, my B12 was low. Being a nonvear, my was low. >> So, >> because you skipped yellow [clears throat] and I thought I was taking lentils, I was talking. So eggs are healthy when taken in the right quantity as long you don't deep fry them in great oil. >> Omelette rupal loani bji rup loani boiled egg rupal loan they're totally fine. Point number one.
(58:07) Second thing, if you already have existing cholesterol issues, maybe limit them to two whole eggs per day. >> For example, you know, eggs six eggs. What is a I mean depending on their cholesterol levels, but what is an ideal one? most cases six eggs if you're healthy individual if you don't have seeole they still have bad cholesterol levels even eating one egg okay so six eggs if you're already eating them and you don't have any cholesterol issues you can continue maintaining it it's totally fine >> for example in four eggs or 3x it's
(58:48) totally fine but someone who has existing cholesterol issues body to maximated [clears throat] fat. So fat it can actually trigger a little bit of cholesterol production, more cholesterol production. >> [snorts] >> So people are understanding eggs are more nutritious and they have to maintain it and protein is this you know paper one 1 g per 1 kg is that true or is that
(59:34) outdated? uh see it's all depends upon what is the present body of research >> right >> for an sedentary person as per my experience of dealing with around 4,000 5,000 people in terms of lifestyle changes 0.8 to 1 g for a sedentary person is good enough >> 0.8 g >> 0.8 to 1 kg of body weight. For example, lean body lean body, you're almost taking 1.9 g.
(1:00:19) >> Oh, >> which is good amount of protein by the way. >> Correct. >> Right. Someone who's in fat loss for example 85 86 1.4 1.5 not even two >> good enough 1.5.6 6 you're not gaining any muscle more muscle out of eating more protein than 1.6 so 1.4 to 1.6 is good enough for someone to build good amount of muscle 1.4 4 1
(1:01:05) I didn't push him to two g or something. Okay. Okay. This is a topic of science fundamentally biology but straight away um plants sorry animals like cows, animals like gorillas or animals like uh
(1:01:50) different other beings which eat a lot of vegetarian and still have a lot of muscle fundamentally have the capability or the gut bacteria to digest Is these fundamentally digest if I'm not wrong. Point number one, gorillas. So gorillas.
(1:02:44) So obviously we can't digest. Correct. Right. So we need to understand the fact that we can't compare with other organisms like organisms. So now should be a more of a discussion of ethical discussion or religious discussion on a scientific level. Don't bring science into your regional
(1:03:34) religial this thing. When when it's science it straight away says you can have both >> and me body can digest easily >> personal choice >> it's a personal choice and your body can digest nonvearian >> it's your body is designed to digest nonvearian it's clearly scientific but when you're bringing your ethical reasons or you're bringing you this thing I I completely respect your ethical reason someone who comes to I respect vegetarian. My wife is a vegetarian.
(1:04:09) I never for her to eat a nonvearian chicken. I respect her feelings. I respect this thing. It's all about what about carbsto discussing. Okay, fine. No straight
(1:05:03) doesn't make many sense, right? You have two ways. >> Now, which is the most easiest and sustainable way for you is something what you can choose. Ketosis is sustainable for me. Low carb diet is go for it. Let the other person choose what direction they want to go. So, okay. Diabetes purest form of carbohydrate literally sugar glucose directly glucose.
(1:05:50) So it's mainly to understand any food is the question mark for example glycemic control indexly index glycemic index is very high. Agree. No questions asked. Highly diabetic patantity of rice. So it is individual specific response because of the lifestyle again and
(1:06:34) muscle lifestyle and body ren. There is something called glycemic load. You need not worry about it. You should worry about it. M so glycemic load also plays a major rolebing it with different other food sources fiber fat protein mix because digestion will be slower because of the adding of different other food
(1:07:17) sources in your milk eat it as a mixed meal. So this is where people are going wrong. Okati even though they're eating as a mixed meal maybe they're increasing the portions where the glycemic load is increasing is doing bad for them or they are eating only rice with kubaku not as a mixed meat.
(1:07:37) This is where it's going wrong with most people. So >> no food source is bad unless until you overdo it. >> As far as muscle building is concerned um important role muscle building >> it does it does play. See, you you eat the right amount of carbs in your diet, you'll have the right amount of energy levels.
(1:07:56) You'll be able to lift better, build more muscle, eventually better glycemic control in the body because of more muscle. >> So that's this is something what I want to add on. Seem controls inuc the higher amount of carbs glycemic load the more amount of insulin it will spike correct obviously there is one more path pathway where your body can use up sugar levels from the blood even in the absence of
(1:08:42) insulin. >> Oh, >> right. That's called glut GL4 transporters. GL43, right? GLU4 transporters can uptake glucose from the blood even in the absence of insulin. >> And when you're lifting weights, >> okay, >> so when you're when you're lifting weights every time, you're using up the sugar levels from the blood.
(1:09:13) Point number one storage. So your capacity of handling sugar is actually improving. >> So that's the reason someone who's regularly working out usually are not diabetic. When you have food that could be having a less effect on you obviously load [clears throat] how much amount of portions are you eating matters the most.
(1:09:49) So quantity of chocolate that shouldn't be a bad 90% of your diet is still nutritious. and fiber. What is the role of fiber? And how much quantity and sources? See fiberable and insoluble fiber. So insoluble fiber it'll help you to bulk up your stool and push it outside
(1:10:33) as a lubricant. Inco it'll your gut bacteria thrives on it >> soluble fath your gut bacteria eats it and thrives on it. So the reason people ask you to take multiple forms of vegetables and colors of vegetables, you're feeding your gut different types of fiber and different forms of fiber and are soluble fiber but from different sources of fiber, different colors, different antioxidants of features, you know, so your gut flourishes with it.
(1:11:07) Second thing is for your poop to move out of of your from your you need insoluble fiber. M >> so both insoluble and soluble both are important you need both for a great gut health >> in general if you're having 300 400 g of vegetables per day any kind of kora 100 150 or 150 200 g of fruits per day and different legumes and lentils in the diet You will decently get some 20 g of fiber more or less.
(1:11:45) Okay. 20 g of fibroin which is good enough for someone to have good gut health. So [laughter] is not the only vegetable in the planet. You have different other vegetables. For example, I've understood the importance of eating
(1:12:37) vegetables, antioxidants, vitamins and minerals. Having a balanced meal is what people have to focus on. You know balanced balanced meal something what people need to focus on cheat meal controlled eating outside is a much better option than a cheat meal cheat meal if you really want to eat for example that's what I do six Yes, I maintain my own nutrition plan at home.
(1:13:27) So I shift between having four balanced meals per day and weekend one meal a day rate. >> Okay. So and I maintain myself. So balanced and good if you're starting with your fitness goal. Yeah, you can. It's actually a very good food source when you make it the right way. It has chicken. It has antioxidant. It
(1:14:13) has vegetables. It has fiber. If you add into it, it has probiotics. Have everything in. It's a complete meal. But is the only place where you can trust it. You can 100% for example. So you can control your food intake. So weight loss injections.
(1:15:02) So, are we safe and are they proven safe? Are they working? See, we don't have the long still long-term data that they're completely safe >> when doctors admit that they do have a side effect. But it all depends upon particular person. Okay. The better positive is best for us injections mostly for people who are highly obese.
(1:15:51) Plus even slightest of weight can give them the benefits of highly diabetic, highly obese and certain metabolic conditions. So I'll tell you one simple thing. Even if you use a weight loss injection like a Monzar or an OMIC, you still have to work on your lifestyle. food eating habits. You still have to work with them.
(1:16:30) They kill the appetite. But you have to constantly work towards your weight training and everything. So, the moment you come out of it, eventually you start have to get along with the weight. So, it's not something what as a straightway go to unless until you fall under the category. >> So, don't think it's like a easy way do thing.
(1:17:10) It is doing more bad to you if you're going just for weight. Yeah, supplements major topicments and coming to that part first thing vitamin multivitamin how safe it is how effective it is. See right now high dosage multivitamins point number one usually multivitamin it's a jack of all trades master of none is something what people will suggest
(1:17:55) but multivitamins right if you have specific deficiencies then you have to take specific take vitamin dosages through a doctor's prescription and then make dietary changes to it. It'll help you diet. It's very common right now. >> Vitamin D and B12. B12 >> because of two things. It depends a lot on your gut health for absorption.
(1:18:41) So because of eating outside a lot. So gut health issues absorption even being specific Indian horizon or Indian longitude latitude it's typically between 11 to one or 11 to
(1:19:27) something what you get exposed to but it is better if you feel that you're low then daily dosage of vitamin D3 and supplements and chemical Okay, >> is waste of money straight away research says it doesn't have any benefits of testosterone boosting lag. It doesn't have any benefits of extra added benefits of things.
(1:20:06) In fact, unprocessed shellit can have heavy metals also which can >> screw up your kidneys and liver >> right? So stay away from they're not giving pure even if you get pure it's not a great you never know that pure is not so useful exactly and it is not it is not so beneficial it's not so beneficial ashwagandha for the same case it has it does has some medical research to say But it's adaptogen for example.
(1:21:00) Okay. So, emotional reaction. Okay. >> For long-term usage. >> Okay. >> So, it's better if someone is using it, talk to your doctor once and secondly, if you if you're using it, cycle it off. M >> and I wouldn't personally suggest anyone also same thing if heavy metal contamination again this is a controversial topic medications heavy metal testing so the higher chances that you might have higher metals higher heavy metals in the medic you get so you have to be really cautious about it so discussions sexual potency
(1:21:52) What do you Okay. So in generals if someone is having a healthy lifestyle like eating nutritious food, good vitamins and minerals, healthy fats specifically and then regular testosterone production testosterone obviously you'll be good at doing sex as simple as that. But someone who is not highly stressed obviously your testosterone will take go
(1:22:38) for a toss. >> So it straight away depends upon not one exercise or one chitka or something. It straight depends on your complete lifestyle. Now there are certain set of exercises for example that doesn't mean that it remains elevated throughout the life baseline soor it's not a permanent advantage what you going to have >> if you want to have healthy testosterone levels then You just have to maintain a stress-free life.
(1:23:20) Eat healthy foods, more unprocessed foods, good amount of healthy fats in your calorie intake. Not gain too much of body fat. Have decent amount of muscle. Sleep good. Nutrition low. A testosterone sperm count. >> Magnesium and zinc play a major role. Protein intake plays a major role. Vitamin D3 plays a major role. >> And rest sleep.
(1:23:41) >> And rest sleep. >> Yeah. So just estrogen for example 650 to 800 is a good level of for men 650 650 700 20 yeah and masturbation and gym See masturbation muscle gain connection in terms of muscle you still can grow
(1:24:27) muscle for example leave alone masturbation everybody who is actively sexually active are also building muscle >> get it so it doesn't mean that sex masturbation masturbation obviously you're exhausted. >> So that will that will impair your training in the gym. >> Nothing feel like motivated. >> Simple. That's it.
(1:24:57) >> Yeah. So >> you feel more relaxed because of the serotonin dopamine release post masturbation or sex. >> You'll feel more relaxed. >> You don't feel like you don't feel like going and doing it. Yeah. >> Simple. So and level simple understanding is trying to increase the air flow into your diaphragm and creating a bridge kind of thing inside your diaphragm so that you can lift better.
(1:25:33) For example, heavy weight core engagement important and the better way to engage your core is to take a deep breathing and try to engage it so that it's acting as a wall for you. >> It's pushing your abdomen like this so that it's giving some strength on your core region to lift a heavier weight. >> Okay? >> So that's where breathing techniques helps you.
(1:25:54) >> If you're breathing out and lifting trying to lift, you're collapsing your core. M you're not engaging your take a deep breath in and try to lift it. Then you're engaging your core also which is giving you support to lift the weight. So that's where breathing technique comes into picture.
(1:26:08) It's fundamentally for you to lift with the right technique and better >> mind and body muscle connection focusing [clears throat] how important it is and how to do it. >> Muscle growth important >> again it's a very controversial thing. mind. Mind important. So mind, but even mind just lifting weights, it'll still grow muscle, right? technically but a mind as a human you're understanding which
(1:26:52) muscle is actually activating. Correct. So yeah. M andabic, right? >> Not necessarily, but your habits are changing. So the tests the body blood work what are the best
(1:27:39) will be like you knowity first we can just walk and get you can get it test done very easy. So for someone who's an adult CBP, kidney profile, liver profile, uh thyroid profile is something and lipid profile are something what you have to
(1:28:24) get it done. report get a consultation with the physician so that you can address them. One year is a good amount of time for things to change in the body good or bad. So 45 months okay we can afford it 6 months. Okay. How does that happen? Dehydration, pre-existing conditions, heart attack. It's not just about
(1:29:12) for example. [laughter] So the thing that's there will be multiple reasons dehydration as I told you alcohol smoking heavy multiple reasons >> and uh three riskiest est workouts which don't deserve to do. Riskiest workouts don't deserve to do is a big word but
(1:30:06) IT people or someone who is a 9 to5 job holder not for athletes or someone. >> So okay again this is a very controversial thing. Deadlifts are not necessary. >> For example, it is not necessary for someone to build muscle or strength. You have alternative exercises also to do the same thing. It is bad. It is necessary effort risk ratio amount of effort.
(1:30:39) For example, [clears throat] deadlift bodygrenrengren but as you're increasing the weight on the bar you're also increasing the chances of getting injured for a certain way. So is it necessary for example my deadlift was around 175. Then I realized when in my life I am going to lift 175 kg. Why am I training so heavy and lifting so heavy and nearing myself to an injury >> then is not necessary in JP Romanian deadlift.
(1:31:23) So hinge movement the movement as a hinge is is you have to train the hinge movement >> but do you have to pick up only deadlift to do a hinge movement? You can have other variations also. You have glute you have um >> glute bridges. You have Romanian deadlift you have deadlifts lighter weights you can still train the hinge movement change.
(1:31:46) So moment choose something which you can sustain to and less risky. >> Nothing is Any other workout? >> Nothing has such >> leg extension knees may >> actually leg extension is a great exercise for people with knee issues. >> Okay. >> For example, first thing what they'll start with weighted ankle weights. >> They'll start doing leg extensions only because >> contractor portion.
(1:32:32) >> So you can't make him do a squat. You can't make him do a lunge. >> So the easiest way for him to do a train his quads is extension movement. >> So actually it's a good movement only. Now it can become bad if you do it with too much of overweight where you're putting a lot of load on your joints. >> Ego lifting again.
(1:32:52) >> So from Vishua the celebrity trainer few tips cover. >> Okay. >> Workout since we are in gym. Okay. >> Few tips exclusive tips cover. So there's something called a tripod stance. The shoe which you're wearing is a running shoe. >> Okay. >> Right. So that doesn't that's not good for training running. Okay. Surface contact. Okay.
(1:33:30) So that's what surface contact. Okay. Okay. So the forces will be evenly distributed there. See belt will actually help you to hold it better. Okay. For example, tell your diaphragm hold see that's a misconception. It's not lower
(1:34:14) back support. Okay. You'll be able to hold the diaphragm better. Right. So, right. So intraabdominal pressure breathe out first brea [snorts and gasps] hold you'll have the intraabdominal pressure abdominal pressure okay pressure okay So on your on your belly on your belly
(1:34:59) exactly on your belly. Okay. Right. So what is the proper technique? It's fundamentally hinge movement hinge. It's fundamentally a hinge movement where you're using your glutes >> to come up. You're hinging to come up and lift the weight. What about the role of lats? >> See, upper lats because you're carrying it with your hands.
(1:35:31) Obviously, lats >> but deadlift is predominantly lower body movement. >> Okay, >> because the technique is more on the lower body. Your hands are just to hold. Imagine so hands, imagine just ropes, two ropes. So, you're lifting the weight, okay, >> with your hip. >> Okay, this looks entirely perfect. Few changes. First thing when you're moving on to the bar.
(1:36:15) Okay. >> So maybe for me it is somewhere in the middle. Okay. When I'm bending my knees right >> I'm not just holding it. Yeah. >> I'm holding the bar and bending my knee. M. >> So, I'm creating a tension on my hamstring. >> Okay. >> Right. It's called pulling the slack off the bar. >> Okay. >> Right. So, now I'm pulling the slack.
(1:36:46) >> So, when I'm trying to lift the weight, >> I am pushing the floor and squeezing my butt at the same time. >> Okay. >> Right. The pull and push movement. Okay. So, what about the engagement of >> that's what lat engagement? It's not that you're not training the deadli but the drive is more from your hamstrings and your glutes.
(1:37:09) >> Okay. >> Try it once. >> So hand distance little away from the shoulder. Okay. >> Little away from the shoulder. Go for it. Pull entrap pressure. Pull and push at the same time. Nice. Relax. >> It is more easier than that. Exactly. Now you're also using your abdominal pressure. >> Correct. >> So you're getting it ready with the technique. You're pulling the slack.
(1:37:38) You're making it ready to pull it >> and then you're using your glutes to push it up. >> Correct. >> Upper back. You're not using your legs to use. >> Correct. >> So push the legs to the floor and squeeze your butt. >> Oh. What are the usual mistakes they do? >> Rounding the back too much. >> Rounding the back too much.
(1:37:56) But someone who has lower lower back muscles weak will eventually can affect their lower back also. Point number one, right? First sometimes it depends on the weight plate. M what would you sgest? >> So I'll keep it simple. Let's do a
(1:38:40) goblet squat. Goblet squat. Goat full range of motion and assuming try to go completely down. for example to start with for a beginner for someone as a beginner. Okay. So yeah, see this is your full range of motion.
(1:39:27) Yeah. So widegen. Okay. >> Now go for it. So stance is much more comfortable. Correct. Correct. Go for it. Much more great. But that's totally fine. Okay. >> Right. But just hip chain. >> Okay. So now when you're doing goblet squat, >> close it closer to your body, right? Yeah. Closer to bird. Yeah. Now go down slowly. Go down.
(1:40:04) Go down. Go down. Go down. Go down. Go down. Stop there. Imagine pushing the floor and squeezing your butt. Push the floor and squeeze your butt. Imagine the cue is simple. Go for it. Two. Push the floor and squeeze your butt. Nice. 3 4 relax. That's it. So range of motion for someone who is just starting off. Okay. Okay.
(1:40:41) So at least so this is and squat it's all about the placement about the bar. >> Okay. >> The fundamental basics about the squat remain same. Thank you very much. Valuable information. I think this would be one stop for every Thank you very much. Thanks for being here. >> My pleasure. My pleasure of being here. Yeah. Thank you so much.
(1:41:00) >> Thank you.
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