Do you like to a physique as impressive as that of Hritik Roshan's. Is it even possible for normal people? Listen to this episode to know if and how
Need help starting your fitness journey or struggling to get expected results?
Then fill out this Form to get a free 30-minute consultation call with me. I will come on a video call to answer your questions and address your challenges. And if You and I find each other suitable, I can also start coaching 121
Join my exclusive WhatsApp group- Ticket To Transformation where you can learn how to access all my free and paid courses, workshops and 121 services
And if you are a trainer, or a coach or have specific knowledge to share.
You must be a part of my mentor, Siddharth Rajsekar's community - Internet Lifestyle Hub where he teaches you to build a knowledge business online make money from home and live a life of freedom
00:00:00
Speaker 1: lean, muscular and manly. Ruhi Roshan stands as an epitome
00:00:04
Speaker 1: of a deeply desired perfect male body. In this episode,
00:00:09
Speaker 1: I will reveal to you how you can fulfil your
00:00:11
Speaker 1: deeply desired ultimate physic.
00:00:15
Speaker 1: Hello and Namaskar. Hope you're doing great today if you're
00:00:18
Speaker 1: a first time listener. Welcome to the Stronger Men Project.
00:00:20
Speaker 1: This is a podcast dedicated to men's fitness and personal excellence.
00:00:24
Speaker 1: And I'm your host, A Desai, a mechanical engineer turned
00:00:28
Speaker 1: fitness coach. If you are a return listener, welcome back.
00:00:31
Speaker 1: And thank you so much for your support. I
00:00:33
Speaker 1: at this podcast for men just like you who value
00:00:36
Speaker 1: themselves and want to become the best version of themselves.
00:00:39
Speaker 1: I have a small ask for me. If you find
00:00:42
Speaker 1: this podcast helpful, please leave a five star rating and
00:00:45
Speaker 1: a review for this podcast. Your review and rating is
00:00:48
Speaker 1: immensely important because it will help this podcast reach more men.
00:00:52
Speaker 1: Encourage me to continue doing this, and if you also
00:00:55
Speaker 1: leave a feedback for improvement,
00:00:57
Speaker 1: it will help me come up with higher quality episodes.
00:01:00
Speaker 1: Thank you again for tuning in. Now let's move on
00:01:03
Speaker 1: to today's topic.
00:01:05
Speaker 1: It is very intriguing to me that more than 90%
00:01:08
Speaker 1: of the men I have spoken to, keep this hidden
00:01:12
Speaker 1: and hesitate to express openly. They come to the gym
00:01:15
Speaker 1: and say, I want to be just fit. This is
00:01:18
Speaker 1: the most common answer I get whenever I speak to
00:01:21
Speaker 1: men who come to my gym
00:01:23
Speaker 1: and when I ask them what it means, they say,
00:01:26
Speaker 1: I just want to lose this extra belly fat and
00:01:28
Speaker 1: look fit. I don't want to build any muscle at all. Surprisingly,
00:01:32
Speaker 1: this is again a very, very, very common answer.
00:01:36
Speaker 1: But when I probe them more and ask it in
00:01:38
Speaker 1: a different way, every single one of them have a
00:01:41
Speaker 1: completely different answer. Let me ask you the same question.
00:01:45
Speaker 1: Imagine I have a special power. I can snap my
00:01:49
Speaker 1: finger and give you the physique of regulation.
00:01:52
Speaker 1: Will you take it now? Just think about it.
00:01:56
Speaker 1: Well, unfortunately, I don't have such a power, but I
00:01:59
Speaker 1: do know how you can have your best looking physique.
00:02:03
Speaker 1: Of course, it will not look like Ridic roshan because
00:02:06
Speaker 1: everybody's height, their body proportions and the shape will be
00:02:09
Speaker 1: unique to them. There is also a possibility that you
00:02:12
Speaker 1: could end up looking much better than Ridic Roshan. It
00:02:14
Speaker 1: is possible.
00:02:16
Speaker 1: So how can you achieve your leans? Most muscular and
00:02:19
Speaker 1: the most manliest physic.
00:02:23
Speaker 1: It is very simple, but definitely it takes quite a
00:02:26
Speaker 1: bit of time and consistency from your side. So here
00:02:29
Speaker 1: it goes. You need to focus on two main things.
00:02:33
Speaker 1: Number one. You have to lose excess body fat. Number two.
00:02:36
Speaker 1: You have to build muscle.
00:02:39
Speaker 1: If you lose body fat, the extra layer of fat,
00:02:41
Speaker 1: which is deposited under your skin will go away and
00:02:45
Speaker 1: it will reveal your muscles. And if you build your muscles,
00:02:48
Speaker 1: they will pop more and you will end up with
00:02:50
Speaker 1: a great looking, muscular physique. Let's talk about body fat.
00:02:54
Speaker 1: Body fat is nothing but our stored energy. Every food
00:02:58
Speaker 1: item you eat has certain calories of energy in it.
00:03:01
Speaker 1: It's a unit of energy, and the energy in the
00:03:04
Speaker 1: food is stored in your body as body fat because
00:03:08
Speaker 1: you need continuous supply of energy to stay alive and
00:03:12
Speaker 1: also do your day to day activity and exercise. If
00:03:15
Speaker 1: you're into exercise, that is why your body stores energy,
00:03:20
Speaker 1: which it gets from the food as body fat and
00:03:23
Speaker 1: when you eat more and more and more food, meaning
00:03:27
Speaker 1: when you eat a lot of food, which gives you
00:03:29
Speaker 1: a lot of calories of energy and you don't spend
00:03:33
Speaker 1: enough of that energy,
00:03:34
Speaker 1: it will stay stored in your body. And if you
00:03:37
Speaker 1: continue to do it for months and years together, you
00:03:40
Speaker 1: end up being very, very fat. Your body fat percentage
00:03:43
Speaker 1: goes up, the proportion of fat in your body will
00:03:46
Speaker 1: go up, and that will also lead to have excess
00:03:48
Speaker 1: belly fat and have that
00:03:51
Speaker 1: fluffy, fatty kind of look.
00:03:54
Speaker 1: If you want to lose that excess body fat, what
00:03:57
Speaker 1: you have to do is you have to start eating
00:04:00
Speaker 1: fewer calories. That doesn't necessarily mean that you have to
00:04:03
Speaker 1: eat less food. You just have to control the calories
00:04:07
Speaker 1: you're eating. You have to choose food items which are
00:04:09
Speaker 1: low in calorie and eat more of those and the
00:04:12
Speaker 1: food items which are very high in calorie, which are
00:04:14
Speaker 1: calorie dense. You have to eat less of those, and
00:04:17
Speaker 1: you have to spend more energy through your day to
00:04:20
Speaker 1: day activity and exercise
00:04:23
Speaker 1: and fat loss and fat gain is a continuous process
00:04:26
Speaker 1: and That is why it is very fast. The less
00:04:28
Speaker 1: calories you eat, the more activity you do. You create
00:04:31
Speaker 1: a bigger gap and you'll keep losing more and more
00:04:33
Speaker 1: body fat right, but you need not really do that.
00:04:37
Speaker 1: But you can maintain a moderate calorie deficit that is,
00:04:40
Speaker 1: You eat around 20% less than your daily requirement. That's
00:04:43
Speaker 1: a totally different topic, and I'll come up with an
00:04:46
Speaker 1: episode to explain about that more, or you might find
00:04:49
Speaker 1: it in my previous episodes.
00:04:51
Speaker 1: So Number two is about building muscle
00:04:54
Speaker 1: muscle building happens not by going for a jog, not
00:04:57
Speaker 1: by doing yoga, not by doing any kind of heat workouts.
00:05:01
Speaker 1: It happens through well designed and sensible strength training. Muscle
00:05:06
Speaker 1: building happens when you work on your muscles. The exercises,
00:05:09
Speaker 1: which put stress on the muscles. Those exercises stimulate muscle
00:05:14
Speaker 1: growth and such kind of exercises are called as resistance exercises.
00:05:19
Speaker 1: It could be that you're just using your body weight
00:05:22
Speaker 1: or you're going to a gym and lifting weights,
00:05:24
Speaker 1: or you're using resistance bands to do these kind of exercises. Regardless,
00:05:30
Speaker 1: in every one of these exercises, you are making your
00:05:33
Speaker 1: muscles
00:05:35
Speaker 1: contract and expand under the load. It could be your
00:05:38
Speaker 1: body weight or weights from the dumbbells and barbells or
00:05:42
Speaker 1: the machine or the 10 provided by the resistance bands.
00:05:46
Speaker 1: And when you are performing these exercises, your muscles are
00:05:49
Speaker 1: under tension. And if you put high effort and take
00:05:52
Speaker 1: your muscles almost close to failure, that will create a
00:05:54
Speaker 1: strong signal to build muscle.
00:05:56
Speaker 1: And when you go home and eat enough protein, which
00:05:59
Speaker 1: is somewhere between 1.6 to 2.2 grammes per kg of
00:06:03
Speaker 1: body weight on a daily basis, then it will result
00:06:07
Speaker 1: in muscle gain.
00:06:08
Speaker 1: So every time you do the exercise, go home. Eat protein.
00:06:12
Speaker 1: Your muscle is getting slightly bigger and stronger, and when
00:06:16
Speaker 1: you repeat this cycle hundreds of times again and again
00:06:20
Speaker 1: and again, your muscles become bigger and pop out, and
00:06:24
Speaker 1: you end up with a great looking physique when you
00:06:27
Speaker 1: also lose body fat and your muscles are revealed. So
00:06:30
Speaker 1: how can you start working on this?
00:06:32
Speaker 1: For instance, let's say you're an overweight person or carrying
00:06:36
Speaker 1: more than 15% of body fat. You can calculate your
00:06:40
Speaker 1: body fat using a body fat calculator using the link,
00:06:42
Speaker 1: which I've left in the description. And now, if you've
00:06:45
Speaker 1: found out that your body fat percentage is more than 15%
00:06:49
Speaker 1: and you're on the overweight side, you have to create
00:06:53
Speaker 1: calorie deficit. That means you have to eat fewer calories
00:06:56
Speaker 1: than your spending,
00:06:58
Speaker 1: and if you continue to do it for a long
00:06:59
Speaker 1: enough period of time, you will end up losing body
00:07:02
Speaker 1: fat and your body fat percentage goes down. And when
00:07:05
Speaker 1: it comes to 10% or less, that is when you
00:07:08
Speaker 1: can see your muscles clearly and have a well defined
00:07:11
Speaker 1: six pack abs, just like Ridic lotion. And the second
00:07:14
Speaker 1: thing you have to do is you have to start
00:07:17
Speaker 1: doing resistance exercises somewhere between 4 to 5 days per
00:07:22
Speaker 1: week or faster results.
00:07:24
Speaker 1: So now the thing with muscle building is it is
00:07:26
Speaker 1: a very, very slow process. You cannot rush it by
00:07:30
Speaker 1: doing more and more exercises and eating more protein. There
00:07:33
Speaker 1: is a natural remit to it. Of course, there are
00:07:35
Speaker 1: celebrities and professional bodybuilders who use unnatural methods, use steroids
00:07:40
Speaker 1: and all to make that process faster. But for normal
00:07:44
Speaker 1: people like you and me,
00:07:46
Speaker 1: that is not the route we want to take it
00:07:48
Speaker 1: comes with other health risks and we don't know what
00:07:50
Speaker 1: we are playing with, so we have to take it
00:07:52
Speaker 1: naturally and we have to give it enough time to happen.
00:07:56
Speaker 1: So if you have a well designed strength training programme,
00:07:59
Speaker 1: then it will focus on all your muscle groups and
00:08:01
Speaker 1: it will focus on doing more of component lifts, which
00:08:04
Speaker 1: will be 80% of your training and 20% on isolation exercises,
00:08:09
Speaker 1: which will focus on specific muscles. And if you
00:08:12
Speaker 1: do it consistently over a period of time, put efforts
00:08:15
Speaker 1: in the gym. Apply progressive overload, which means every time
00:08:18
Speaker 1: you go to the gym you have to do more.
00:08:21
Speaker 1: You have to use heavier weights and do the same repetitions,
00:08:24
Speaker 1: or you have to do more repetitions using the same weights.
00:08:28
Speaker 1: And if you are also taking care of nutrition, this
00:08:30
Speaker 1: will also happen naturally. And every time you go to
00:08:33
Speaker 1: the gym, your abilities keep going up, you become stronger
00:08:36
Speaker 1: and you will be able to do more and more
00:08:38
Speaker 1: apart from that, you also have to take care that
00:08:41
Speaker 1: you are getting enough rest and getting at least 7
00:08:43
Speaker 1: to 9 hours of sleep on a daily basis, which
00:08:46
Speaker 1: will help you to recover and keep making this progress
00:08:48
Speaker 1: over a period of time.
00:08:51
Speaker 1: You also have to make sure that you don't keep
00:08:53
Speaker 1: changing your exercise every two weeks. You have to fix
00:08:56
Speaker 1: a programme and stay with it for at least 6
00:09:00
Speaker 1: to 8 weeks, and then you can think about changing
00:09:02
Speaker 1: your programmes, changing an exercise here and there. The only
00:09:05
Speaker 1: way you can build muscle over a period of time
00:09:07
Speaker 1: is to stick with few basic movements and keep improving
00:09:11
Speaker 1: your strength in those exercises.
00:09:14
Speaker 1: And if you're doing these two things over a period
00:09:17
Speaker 1: of time, what happens is you keep growing your muscles
00:09:19
Speaker 1: and you will keep losing your body fat and your
00:09:23
Speaker 1: muscles are revealed. And once you reach a certain body
00:09:27
Speaker 1: weight or let's say you reached the body fat percentage
00:09:29
Speaker 1: level less than 10% that is when you have to
00:09:32
Speaker 1: reverse it. You have to start eating a little more
00:09:35
Speaker 1: gradually and try to gain weight, because that is when
00:09:39
Speaker 1: the optimal muscle building happens. It will not happen if
00:09:42
Speaker 1: you're eating less and less food.
00:09:44
Speaker 1: Eating less is not ideal for building muscle. Of course,
00:09:48
Speaker 1: if you are a beginner, you can still build a
00:09:49
Speaker 1: good amount of muscle even if you're eating less. But
00:09:53
Speaker 1: over a long period of time, you have to make
00:09:55
Speaker 1: sure that you stay in calorie surplus. That means you
00:09:58
Speaker 1: have to eat around 10% more than what you require,
00:10:02
Speaker 1: and with that you'll start gaining weight, and it means
00:10:04
Speaker 1: that you will build muscle, and along with that, there
00:10:07
Speaker 1: will be some fat gain.
00:10:08
Speaker 1: And once you cross that 15% boundary again, you can
00:10:12
Speaker 1: start your fat loss phase and go into calorie deficit.
00:10:16
Speaker 1: And you have to repeat these cycles of gaining and
00:10:18
Speaker 1: cutting till you achieve your desired physique.
00:10:22
Speaker 1: Now let's say you are an underweight person. Your body
00:10:25
Speaker 1: fat percentage is less than 15%. Then you have to
00:10:28
Speaker 1: go in surplus and start doing resistance training just like
00:10:32
Speaker 1: I mentioned a few minutes back. And when you cross
00:10:34
Speaker 1: that boundary of 15% or if you're very underweight, you
00:10:38
Speaker 1: can also go up to 17 18% of body fat
00:10:40
Speaker 1: and then start cutting from there, and you also have
00:10:43
Speaker 1: to follow the same thing. The fundamentals don't change for you.
00:10:47
Speaker 1: It may be the case that you are a heart gainer.
00:10:49
Speaker 1: That means you have to eat more and more food
00:10:52
Speaker 1: than you like to gain weight. And I know it
00:10:55
Speaker 1: is also a difficult thing to do. But if you
00:10:58
Speaker 1: want to gain weight and build muscle optimally, then you
00:11:01
Speaker 1: also have to eat more food. You have to gradually
00:11:04
Speaker 1: keep eating more and more food, and in most cases
00:11:07
Speaker 1: your body will adapt to it.
00:11:10
Speaker 1: So this is how you can achieve a lean, muscular
00:11:13
Speaker 1: and manly looking physic. Maybe not exactly like riti version,
00:11:17
Speaker 1: but it will be your best looking physic.
00:11:21
Speaker 1: I hope you found this episode valuable and informative.
00:11:24
Speaker 1: If you're still not subscribed to this channel, I highly
00:11:27
Speaker 1: recommend you subscribe to this channel and please share with
00:11:30
Speaker 1: your friends, family and colleagues who might get benefited from this.
00:11:33
Speaker 1: And you and them both never miss the next episode.
00:11:37
Speaker 1: And if you're someone who wants to start building your
00:11:41
Speaker 1: greatest looking physique and need help with that, you can
00:11:44
Speaker 1: get help from me. You can book a free 30
00:11:46
Speaker 1: minutes 1 to 1 consultation call with me. For that,
00:11:49
Speaker 1: you have to fill a Google form for which I
00:11:51
Speaker 1: have left a link in the description. Click on the
00:11:53
Speaker 1: link and fill the form, and once you fill the
00:11:55
Speaker 1: form and submit it,
00:11:56
Speaker 1: you will get a link to book a call on
00:11:59
Speaker 1: the date and time you are convenient with. And on
00:12:02
Speaker 1: that date and time, I'll come on a zoom call
00:12:04
Speaker 1: and answer your questions, give you some strategies to overcome
00:12:09
Speaker 1: your challenges. And if you and I feel we are
00:12:12
Speaker 1: a good fit, we can also start a coaching journey
00:12:14
Speaker 1: where I can directly help you set up your diet
00:12:17
Speaker 1: and training and also help you navigate all the challenges
00:12:20
Speaker 1: and obstacles that come in the way of you building
00:12:22
Speaker 1: your greatest looking physic.
00:12:25
Speaker 1: So wait no more Click on the link, and, uh,
00:12:27
Speaker 1: let's get on that call again. Thank you so much
00:12:30
Speaker 1: for tuning in today, and I'll see you in the
00:12:31
Speaker 1: next episode. This is a always here to help you
00:12:34
Speaker 1: become the best version of yourself