I this episode I will share 6 simple steps you can take immediately to start your fitness journey today
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Speaker 1: have you been stuck in? I need to start mode forever.
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Speaker 1: Have you been saying I will start exercising from one
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Speaker 1: day or let's say it's high time. I need to
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Speaker 1: start dieting now. And you have been saying that again
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Speaker 1: and again for months and years together. Then you are
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Speaker 1: not alone. It's the story of almost everybody. And believe me,
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Speaker 1: I was like that until eight years back. In this episode,
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Speaker 1: I'll help you with six steps, which you can take
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Speaker 1: immediately and start your fitness journey today.
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Speaker 1: Mascara and welcome to the Stronger Men project. If you
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Speaker 1: want to be a better man, become a stronger fitter
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Speaker 1: and a better looking version of yourself and fulfil your
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Speaker 1: fullest potential in all areas of your life. You have
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Speaker 1: come to the right place. I'm also on the same journey.
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Speaker 1: I'm your host. Others Desai, a mechanical engineer, turn fitness
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Speaker 1: coach and a gym winner. And here I'm going to
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Speaker 1: share my knowledge, experience and lessons and also bring on
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Speaker 1: experts and achievers who can help us all win together.
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Speaker 1: Get ready and let's dive into today's topic.
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Speaker 1: So I need to start mode. This is nothing new
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Speaker 1: to anybody, and I'm guessing for you, too. It is
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Speaker 1: not new. You have thought of starting your fitness many,
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Speaker 1: many times over
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Speaker 1: every time the thought comes to your mind. You think
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Speaker 1: of starting it on Monday. Or let's say if it
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Speaker 1: is almost close to the end of the month, you think,
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Speaker 1: let's start it on first of the month
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Speaker 1: or if it is the end of the year, you
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Speaker 1: think next year resolution will be my fitness so many times.
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Speaker 1: What happens is you really want to do it sincerely.
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Speaker 1: But immediately starting it seems like a lot of commitment
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Speaker 1: seems like a lot of work, and you push it
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Speaker 1: to a further date. This happens because there may be
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Speaker 1: two things at the play. One thing is, you may
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Speaker 1: not know what to do and how to start,
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Speaker 1: and it may be overwhelming because of a lot of
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Speaker 1: information available. Or you may not be ready to commit
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Speaker 1: hours and hours of, uh, your time for exercise or
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Speaker 1: the discomfort that comes with changing your diet and lifestyle.
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Speaker 1: Or it may also be the case that you have
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Speaker 1: done it earlier and failed again and again and again.
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Speaker 1: You don't want to fail again. You just want the
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Speaker 1: time to be perfect. Everything has to be in favour
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Speaker 1: of you starting your fitness lifestyle, right?
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Speaker 1: These are few of the things, and you may also
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Speaker 1: be very busy and overwhelmed with your work, and you
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Speaker 1: may not have time to think about it or, let's say,
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Speaker 1: take a decision to start doing it.
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Speaker 1: But today, in this episode, I'll give you six simple steps,
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Speaker 1: which you can implement immediately and start your fitness journey.
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Speaker 1: Before I give you the six steps, I want to
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Speaker 1: tell you that a fitness lifestyle need not be very,
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Speaker 1: very hectic. You need not spend hours together in the gym.
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Speaker 1: You need not make elaborate changes to your eating habits
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Speaker 1: and lifestyle. You need not restrict all the favourite food
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Speaker 1: items you like to eat. It can be as simple
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Speaker 1: as making few changes and sticking with it for long
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Speaker 1: enough time.
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Speaker 1: And as you go, continue to make changes and keep
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Speaker 1: moulding your lifestyle to a fitter and healthier one. OK,
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Speaker 1: with that, let's start with step number one step number
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Speaker 1: one is do your time audit. Just sit down and
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Speaker 1: maybe use a notepad and pen and list down what
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Speaker 1: you do with your time, what time you wake up,
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Speaker 1: what time you work and all the daily commitments which
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Speaker 1: are necessary in your day. And with that, you'll be
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Speaker 1: able to identify what are your
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Speaker 1: personal time or the spare time where you can fit
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Speaker 1: your exercise routine? And one thing I suggest you to
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Speaker 1: do is fix your bed time and wake up time immediately.
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Speaker 1: Once you fix that, now you have to fix your
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Speaker 1: working hours what time you go to work and what
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Speaker 1: time you come back. And the time remaining between these
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Speaker 1: commitments is where you can fit your 20 minutes of
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Speaker 1: daily exercise. You don't have to allocate one hour or
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Speaker 1: two hours for your exercise. If you're in a starting stage,
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Speaker 1: even doing 20 minutes of exercise is more than enough,
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Speaker 1: and this 20 minutes has to be in a time
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Speaker 1: where you are sure that you will be able to
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Speaker 1: give this 20 minutes for your exercise. Let's say if
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Speaker 1: you're someone who is busy and you don't know what
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Speaker 1: time you return home, let's say your evenings are not
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Speaker 1: certain that means morning is the time for you. Fix
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Speaker 1: those 20 minutes, which you can definitely make it every
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Speaker 1: day and then start doing whatever you can.
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Speaker 1: You don't really need to have a gym membership or
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Speaker 1: some other fitness class or something. All you need is
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Speaker 1: 20 minutes and anything you can do immediately. It may
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Speaker 1: be a walk, or it may be a run. Or
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Speaker 1: it may be a body weight exercise, like a few
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Speaker 1: sets of push ups and few sets of body weight squats.
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Speaker 1: Or it may be something like a sur in a
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Speaker 1: mascara or any other yoga. When I started, I started
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Speaker 1: with few sets of push ups, bodyweight, squats and a
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Speaker 1: few rounds of sur in a Musca.
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Speaker 1: That is how I started.
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Speaker 1: The second step is to fix your eating routine, what
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Speaker 1: time you have your breakfast, your lunch and dinner. And
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Speaker 1: I also highly recommend you add a healthy evening snack
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Speaker 1: in between because the time between the lunch and dinner
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Speaker 1: is the longest. And most of the people tend to
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Speaker 1: sleep in these evening hours where they feel hungry and
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Speaker 1: they grab something which may be unhealthy. At that point
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Speaker 1: of time, so fixing a healthy evening snack will help
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Speaker 1: you avoid unhealthy and uncontrolled snacking.
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Speaker 1: And the importance of fixing uh, eating routine is this
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Speaker 1: that if you continue to eat at the same time
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Speaker 1: on a daily basis, your body is adjusted to those times,
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Speaker 1: and you'll normally feel hungry during those times only. But
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Speaker 1: if your routine is not fixed, you can never say
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Speaker 1: when you will get hungry and, uh, how hungry you
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Speaker 1: will get.
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Speaker 1: This is a way to control your hunger and be
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Speaker 1: in charge of what you eat. The third step you
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Speaker 1: can take is you can start eating a lot of
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Speaker 1: vegetables in your diet vegetables because they are rich in
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Speaker 1: micronutrients like vitamins, minerals and trace metals. They are full
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Speaker 1: of fibre and low in calorie and very, very filling.
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Speaker 1: What this does is when you eat a lot of vegetables,
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Speaker 1: you'll be forced to eat less of other things, and
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Speaker 1: the overall calories of your meal will go down. And
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Speaker 1: if you're someone who is trying to lose weight for
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Speaker 1: a very, very long time, vegetables are your friend and
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Speaker 1: so are fruits, which you can add in your evening
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Speaker 1: snack along with few nuts or a glass of milk,
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Speaker 1: and maybe a protein shake if you're into it.
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Speaker 1: The fourth step you can take is reduce cooking oil
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Speaker 1: and fried food items. Why, I say this is because
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Speaker 1: cooking oil is just a medium of cooking and there
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Speaker 1: is nothing healthy about it. It's just a cooking medium,
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Speaker 1: and we tend to use a lot of cooking oil
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Speaker 1: and also, if you are eating a lot of fried
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Speaker 1: food items, the fried food items have soaked in a
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Speaker 1: lot of oil, and oil is very, very high in calorie.
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Speaker 1: That is why reducing cooking oil and fried food items
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Speaker 1: will reduce your calorie intake without affecting your satiety. Much
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Speaker 1: step number five is to carry a one litre water
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Speaker 1: bottle with you all the time.
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Speaker 1: This is because a lot of people struggle with drinking
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Speaker 1: enough water. You may be very busy in work, and
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Speaker 1: you keep on working and working and forget to drink water.
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Speaker 1: You may not have enough time to go to the water.
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Speaker 1: Philtre and, uh, drink water periodically. That is why having
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Speaker 1: a bottle of water in front of you will always
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Speaker 1: be helpful to you so that you can keep on
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Speaker 1: sipping on water. And if you finish 2 to 3
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Speaker 1: bottles of, uh, water every day, that will be 2
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Speaker 1: to 3 litres of water apart from what you drink
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Speaker 1: otherwise during your, uh, meals And, uh, when you wake
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Speaker 1: up that will fulfil your water requirement. And, uh,
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Speaker 1: as you know, water is very important. It is important
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Speaker 1: that you stay hydrated, and sometimes what happens is if
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Speaker 1: you are thirsty and dehydrated, it may manifest as hunger,
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Speaker 1: and you may end up snacking on something which is
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Speaker 1: unhealthy and very high in calorie. But drinking enough water
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Speaker 1: will reduce those events and, uh, overall keep you hydrated
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Speaker 1: and
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Speaker 1: keep you feeling good. That is why drinking water is important,
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Speaker 1: and having a bottle in front of you will always help.
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Speaker 1: And the step number six is very, very important because
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Speaker 1: the first five steps I've given you will only help
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Speaker 1: you start. But it may not give you the actual results,
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Speaker 1: which you are expecting. It is only meant to get
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Speaker 1: into a habit. And of course, it may help you
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Speaker 1: to reduce some weight and start feeling better. And a
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Speaker 1: slightly fitter version of yourself.
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Speaker 1: But in the long run, you need a plan. You
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Speaker 1: need a specific fitness goal, and the step number six
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Speaker 1: is to
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Speaker 1: think about your long term fitness goal. What do you
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Speaker 1: want to achieve in your fitness journey? And once you
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Speaker 1: fix that, you will have an idea what to research on.
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Speaker 1: And that is where you have to start researching on
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Speaker 1: what kind of exercise you have to do, what kind
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Speaker 1: of diet you have to do specifically. And what is
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Speaker 1: the commitment required to achieve that goal in the long run.
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Speaker 1: And if you're someone who doesn't have the time or
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Speaker 1: patience to research, you can always hire a coach or
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Speaker 1: a trainer. Or you can join a gym and get
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Speaker 1: into a coaching programme if it is available in the gym.
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Speaker 1: And if you're someone who wants to start your fitness
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Speaker 1: journey immediately and need some help, I offer some free
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Speaker 1: and paid courses, webinars and workshops and uh, 1 to
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Speaker 1: 1 coaching. If you want to know more about my offers,
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Speaker 1: you can, uh, join a free WhatsApp group called Ticket
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Speaker 1: to Transformation, the link to which is in the description.
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Speaker 1: Click on the link and get into the WhatsApp Group
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Speaker 1: so that you can, uh, explore what I can offer
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Speaker 1: you in your fitness journey.
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Speaker 1: I hope this episode was useful and valuable to you
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Speaker 1: if you found it valuable. Please let me know in
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Speaker 1: the comments. And if you have any doubts and questions,
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Speaker 1: definitely put them in the comments. I'll be very, very
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Speaker 1: happy to answer those. And if you're still not subscribed
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Speaker 1: to this channel, please subscribe. And please do share with
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Speaker 1: your friends, family and colleagues who might get benefited from this.
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Speaker 1: Thank you for watching this episode till the end. I'll
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Speaker 1: see you in the next one. This is others always
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Speaker 1: here to help you become the best version of yourself.