jk

gym and tennis

[jk @JustKrishhh]

@MotwaniVivek thanks vivek. so are you suggesting to act more?

[Coach Raj @TheCoachRaj]

Best fat loss breakfast possible:

Turkey bacon, egg whites, Greek yoghurt, fruits

You can easily get 100+ grams of protein and will be full for hours

If you front load your protein, you can have close to complete flexibility with your dinner

[Coach Raj @TheCoachRaj]

Fat loss vs muscle building smoothie

Fat loss:

Skim milk
Ice
Non fat Greek yoghurt
Whey protein
Fruits

Muscle building:

Whole milk
Cocoa powder
Honey
Oatmeal
Ice cream
Whey protein
Banana

Do you see the difference?

[Coach Raj @TheCoachRaj]

Telling an overweight person to eat less is like telling a depressed person to be happier.

1. This is not new advice
2. It oversimplifies their problems
3. Your telling them what to do, not how to not do it

Better advice would be volume eating and tracking progress

[Coach Raj @TheCoachRaj]

3 reasons why Diet Coke is healthy:

1) Kills sweet tooth
2) suppresses appetite
3) 0 calories and sugar

[Coach Raj @TheCoachRaj]

Every day:

- Walk 10k steps
- Cook 3 high protein meals
- Drink only water and 0 calorie drinks

For 30 days

No chance you don't lose weight.

[Coach Raj @TheCoachRaj]

Its not hard to walk 10k steps

If your overweight, walk as much as you can but atleast 10k steps 6 days a week

Walk while listening to a podcast or youtube educational video

Or walk while responding to emails

Or walk with ur girl or dog

10k steps is must, if ur fat

[Coach Raj @TheCoachRaj]

Most people train to mild discomfort

They stop their sets as soon as the reps get slightly challenging

Keep repping it out until you physically cannot do another rep even if your celebrity crush was watching

Training to failure is the most obvious way to build more muscle

[Coach Raj @TheCoachRaj]

If you can only workout twice a week, thats not ideal but it can work

Just do 2 full body workouts a week:

Day 1:
Overhead press
Squats
Barbell rows
Tricep pushdowns

Day 2:
Incline bench press
Romanian deadlifts
Pull ups
Bicep curls

8 exercises is more than enough to get an impressive physique

[Coach Raj @TheCoachRaj]

If you slept at a consistent time, walked 10k steps a day, drank black coffee with honey and stretched after every hour sitting...

You’d feel amazing every day

[Coach Raj @TheCoachRaj]

Want to sleep better?

1. Stop eating 2 hours before bed
2. Stop drinking 1 hour before bed
3. Stop using screens 30 minutes before bed
4. Warm shower 5 minutes before bed
5. Go to bed a similar time every night
6. Stop drinking caffeine at 3pm
7. Sleep in a cold, dark room

[Coach Raj @TheCoachRaj]

Weight loss food is simple:

Pick a lean protein

Cook some air fried or oven baked potatoes

Grill some veg

Add some fruits and Greek yoghurt for dessert

Do this for 2-3 meals a day and you will lose weight

[Coach Raj @TheCoachRaj]

You dont need to quit alcohol to lose fat

Just stop drinking beers and drink a tequila lime soda or a glass of wine instead

And drop the frequency to once a week

[Coach Raj @TheCoachRaj]

If you’re obese, the only snacks you should allow yourself are:

Popcorn
Fruits
Protein bars
Protein shakes
Cottage cheese
Greek yoghurt
Edamame
Sliced meat

You can snack often and lose fat, but you cant snack often on junk food while losing fat

[Coach Raj @TheCoachRaj]

Working out 2x a week is the bare minimum

On your busiest weeks, just get 2 workouts in

2 full body workouts a week is enough to maintain all momentum

[Coach Raj @TheCoachRaj]

The benefits from walking more are not just physical

Get 8-10k steps for a week and you’ll feel more grateful and have a much clearer mind

[Coach Raj @TheCoachRaj]

Sunday is the perfect day to spend doing absolutely nothing on the beach

[Coach Raj @TheCoachRaj]

You can eat out at restaurants every single night and lose fat if your dinners out are high protein and simple.

Or you can cook every single meal at home, use only organic ingredients and still gain weight if your meals are high fat and high carb.

[Coach Raj @TheCoachRaj]

Depression is a real thing

But the least you can do is see if its a genetic thing that can’t be fixed

Or if its due to your lifestyle, habits and choices

Go 1 month getting sunlight, hydrating, being active and making good choices...

Then see how you feel

[Coach Raj @TheCoachRaj]

Working out takes 45 minutes, cooking 3 meals takes 45 minutes

Less than 2 hours a day to look and feel your best

Most waste a lot more than 2 hours a day yet complain that they dont have any free time

Reality is, its not hard to make time for health