When I started my fat-loss journey, I made a lot of mistakes. But, I learned from them and corrected them, on my way. I always ran behind the numbers on the scale. Numbers made me happy. I won’t lie. But after a while, I felt claustrophobic.

When the numbers went down, I was happy. When it didn’t, it use to ruin my day. I shifted my focus from the weighing scale to mastering other parameters. It worked. I went on fine-tuning my routine, and it changed everything. When we focus on building a routine, everything else follows. Focus on creating a strong base. Do the daily things, repetitively. The good things will come chasing you.

One day at a time. Bas, RUKNA NAHI HAI.

Eating right and training is a forever thing.

Once you are done with your transformation challenge, here’s what you need to do to sustain your journey and keep smashing it.

I see a lot of folks eating back the foods as if it was only for those 12 weeks.

No, it’s not.

There was a reason why we all started.

If this is what you can do in 12 weeks, imagine what you can achieve if you continue it for a year.

You will bring the best out of yourself.

This crazy routine eventually becomes a lifestyle.

One day at a time.

Bas, RUKNA NAHI HAI.

When it comes to putting in work, ⁣Every single day matters.

⁣Training. ⁣Cardio. ⁣Water. ⁣Sleep. ⁣

We need to make sure that each and every aspect is taken care of, to get there. ⁣

Yes, a lot of times we goof up on the food part ⁣and that’s where things start getting a bit difficult. ⁣

Introspect the area that needs more attention, ⁣and DESTROY!⁣It’s your goal. ⁣

The only person who is going to make it happen,⁣IS YOU. ⁣

Buckle up and smash.⁣

Bas, RUKNA NAHI HAI.

One meal outside the plan doesn't mean everything is ruined.

Get back on track and let's focus on not making it a bad week.

Whenever you are travelling, ⁣Make sure that you pre-plan it very well. ⁣‘Protein intake’ is one of the most ‘missed out’ things during a travel. ⁣Make sure that you are carrying your ‘Whey Protein’ (as a convenience option) to complete your protein requirements. ⁣If you have been eating well, now you very well know about the portions of your 2 large meals. ⁣The idea here is not to hit the bulls eye, but to be near around your ‘regular meals’. ⁣Avoiding foods that are drenched in oil and sauces can be a good decision. (Too many hidden calories)⁣⁣

Portion control. ⁣Eat mostly proteins and vegetables. Carbs can be eaten in moderation. (It’s easy to overeat high palatable foods)Drink at least 3-4 litres of water. ⁣Eat veggies with all your meals. (Fills you up)⁣Move more. ⁣Walk walk walk. ⁣Stairs stairs stairs.⁣(no escalators/elevators)One week is not going to ruin your progress.⁣The idea is to get back on track.⁣It’s all about what you do on most of the days.⁣If you can’t be on point with your calorie intake, at least try to be be near around it. ⁣That’s the goal. ⁣Let’s smash it. ⁣

Bas, RUKNA NAHI HAI.

⁣Every one of us, ⁣

have a different starting point. ⁣

The idea is to improve every single day. ⁣

Some start at 18, ⁣

Some at 27 and some at 76. ⁣

We all play a different game altogether. ⁣

Metabolism,⁣

Genetics, ⁣

Start point, ⁣

Injuries,⁣

Calorie intake, ⁣

Years of training experience, ⁣

Activity levels, ⁣

Are ALL DIFFERENT.⁣

How can we compare someone’s Week 56 with our Week 4?⁣

The only comparison should be with our previous self. ⁣

So that, we can evolve, ⁣

learn, get inspired.⁣

One day at a time.

⁣⁣⁣There will always be someone⁣

who has a little more than⁣

you,⁣

and there will always be⁣

someone who has little less⁣

than you. ⁣

⁣

Stop comparing.⁣

Start embracing where you're⁣

at right now. ⁣

Because you⁣

won't even be happy when you⁣

get to where you're⁣

going,⁣

if you don't learn to love your⁣

imperfect, everyday life. ⁣

- JORDAN LEE DOOLEY⁣

When you finally start your journey, ⁣

focus on building the foundation. ⁣

This foundation,⁣

is absolutely going to take you places. ⁣

Build a strong solid foundation. ⁣

Spend ample amount of time,⁣

cultivating those habits. ⁣

Over time, ⁣

these habits become a part of your behavior.⁣

This is what lifestyle change is all about.⁣

One day at a time. ⁣

Make it happen. ⁣

Bas, RUKNA NAHI HAI.

We all want to conquer mountains, ⁣⁣

But are we taking that first step?⁣⁣

The distance between you and your goals,⁣⁣

is the effort that you take. ⁣⁣

If you want to complete a task, ⁣⁣

is that on your priority list?⁣⁣

Start somewhere. ⁣⁣

Start with baby steps. ⁣⁣

Start with something that you feel,⁣⁣

you can easily achieve.⁣⁣

You need to prioritise. ⁣⁣

Get the things done. ⁣⁣

Enough is enough. ⁣⁣

Make it happen. ⁣⁣

One day at a time. ⁣⁣

Be unstoppable. ⁣⁣

Bas, RUKNA NAHI HAI.

We often feel lost when the daily routine gets taken away from us.⁣

Someone who has a habit of hitting the gym, even at least 3-4 times a week, ⁣feels lost when that is been taken away. ⁣

The idea is to have a daily routine. ⁣

We tend to put our efforts out there, ⁣

getting things done, ⁣

to utilise the energy, we consume.⁣

No matter what, ⁣

you should be hungry for your daily targets. ⁣

Initially we might not feel the vibe of the gym,⁣

but the idea is to be headstrong and to get the work done. ⁣

Focus on all the other parameters, ⁣

and smash them like a boss. ⁣

Steps.⁣

Water intake.

Sleep.

Training (even though the light weights will be too easy, make the sets challenging enough)

Every single day. ⁣

Make the most of this time. ⁣

Be bigger than your discomfort. ⁣

Be bigger than any of those thoughts that let you down. ⁣

Your actions and efforts determine your trajectory. ⁣

Destroy your limits. ⁣

Bas, RUKNA NAHI HAI.

⁣

When I started, I didn’t know where to start. ⁣

I had the zeal and enthusiasm, but never had a concrete plan of action. ⁣

What to eat?⁣

How much to eat? ⁣

What should I train?⁣

How much should I train?⁣

These questions bothered me a lot. ⁣

I simply started with something that I ‘could’ do. 

Portion control for food. ⁣

Added some proteins as much as I can. (Paneer, dal, soya chunks, whey, cheese slices)⁣

Ate a good amount of vegetables (Ghar ki sabzi)

Stopped eating out. ⁣(Occasionally)

Went walking. ⁣

Lifted weights. (Baby weights, pink dumbbells)⁣

I use to do circuit training. (Training 2-3 muscles a day, low intensity)⁣

It helped me to get an edge. ⁣

My focus was just to be regular first. ⁣

I started enjoying the routine I created for myself.⁣

As I got better, ⁣

As I learned more, ⁣

I started polishing my parameters. ⁣

Started hitting 7-10k steps. ⁣

Started drinking 4-5 liters of water. ⁣

Started sleeping for 7-8 hours. (Still working on it)⁣

Started enjoying my workouts. ⁣

and boom. ⁣

We evolve when we start doing things repeatedly. ⁣

Make this a routine. ⁣

Dream. ⁣

Dream big. ⁣

Start putting in efforts. ⁣

Get out of your comfort zone. ⁣

Protect your goals. ⁣

Write them down,⁣

and CRUSH them.⁣

Be a warrior. ⁣

Destroy your limits. ⁣

Cry. 

Bleed.

Hit the rock bottom.

Fail. ⁣

Fail big. ⁣

You are a SPARTAN. ⁣

Don’t give any other person the power to belittle you. ⁣

Attack with a vengeance. ⁣

Day in and day out.⁣

Bas, RUKNA NAHI HAI.

⁣